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GIVE YOURSELF THE GIFT OF PAIN-FREE LIVING LOVE YOUR BODY
(906) 563-5871 FoundationsMed.com
FEBRUARY 2026
Experience love in motion. Your relationship with your body is one of the most important ones in your life. Physical therapy is a powerful way to address pain, past injuries, and rebuild your strength and mobility. Physical therapists work one-on-one with you through personalized, targeted exercises that ultimately aim to make your everyday activities easier. Your PT is there to get to know you, your specific needs, and your daily routines, and to create a treatment plan that will help you live the pain-free life you deserve. While physical therapy is a great way to alleviate more immediate concerns, it also contributes to your long-term wellness.
When we think about Valentine’s Day, the first images that come to mind are often chocolates, bouquets, and date nights at a nice restaurant. These tender traditions are wonderful, but one of the most meaningful gifts you can give yourself isn’t wrapped in a bow. Investing in your wellness, physical health, and healing is one of the greatest acts of love. Taking care of your body is a way to love life longer, fuller, and enjoy more quality time
Sweet relief starts here. Chiropractic care has been helping people feel better for centuries and is still very popular today. Whether you are dealing with neck or back pain, headaches, or sciatica, a chiropractor is there to help you find relief. Regular adjustments can help alleviate aches, stiffness, and tension, contributing to reduced stress and improved sleep. A chiropractic care routine is a perfect Valentine to yourself because it enhances the quality of your life. With less pain, more energy, and better mobility, you will naturally be more motivated to go out and enjoy life. It’s especially effective to receive chiropractic adjustments in conjunction with
with the people you cherish most. Along with getting the right amount of exercise, eating
well, and limiting your stress, there are regenerative treatments, PT routines, and chiropractic adjustments that can help you feel your best.
Heartfelt healing awaits. Regenerative medicine is the gift of long-term health, one that comes from the heart, or at least your own body’s cells. Think of treatments like stem cell injections or Platelet-Rich Plasma (PRP) as Cupid’s arrows, causing your internal systems to get to work on heartfelt healing. Patients have fallen in love
other treatment routines, like PT or regenerative therapies.
with these treatments because they are less invasive than many surgeries, and they address the root of the issues rather than masking side effects. Plus, they carry a low risk of complications since the patient’s own cells serve as the medicine. Along with treating pain or chronic conditions, regenerative treatments can help add years to your life, and quality ones at that. Since they regenerate or revive tissue and cells, they possess anti- aging properties, allowing you to feel better and more confident.
Give the perfect Valentine to yourself and others. These treatments aren’t just wellness routines; they are a love letter to yourself now and for years to come. Giving your body the care, restoration, and attention it needs is a gift that lasts much longer than Feb. 14. Sharing the joys of better health is something you can share with someone you love, whether it’s introducing them to regenerative therapies or encouraging them to explore physical therapy. Flowers fade, but wellness is a gift that strengthens, heals, and supports you from the inside out.
SCAN THE QR CODE TO BOOK YOUR APPOINTMENT
If your heart is ready to love life pain-free, contact Foundations Health and Physical Medicine to schedule an appointment.
1 (906) 563-5871 | FoundationsMed.com —Dr. Dennis Murvich
DELICIOUS FOODS THAT POWER YOUR BRAIN THINK BETTER, REMEMBER MORE
Fatty Fish If your brain had a favorite food, it would probably be salmon. Fatty fish like salmon, sardines, and trout are full of omega-3 fatty acids, especially DHA and EPA, which are crucial for building and maintaining brain cells. These healthy fats also enhance communication between brain cells, which aids in memory and learning. If you’re not a seafood fan, you can still get omega-3s from plant-based sources like walnuts, chia seeds, and flaxseeds. Berries Don’t underestimate these colorful little powerhouses. Blueberries, strawberries, and blackberries are packed with antioxidants called flavonoids that help protect your brain from oxidative stress (basically, brain “rust”). These compounds can also boost communication between brain cells, which may help slow cognitive decline and improve short-term memory. Try tossing a handful of berries into your morning oatmeal or smoothie for an easy boost.
Leafy Greens and Veggies Spinach, kale, broccoli, and other leafy greens are rich in nutrients such as vitamin K, lutein, and folate, which are associated with improved cognitive function. These nutrients promote healthy blood flow to the brain and protect against inflammation. Studies even suggest people who eat a daily serving of greens have the memory of someone years younger. Not bad for a salad, right? Whole Grains and Nuts Your brain runs on glucose, and whole grains provide a slow, steady supply of it, helping to keep you alert and focused. Brown rice, quinoa, and oats help maintain balanced energy levels,
You’ve likely heard the saying “you are what you eat,” but when it comes to memory, that’s more literal than you might think. Your brain is constantly working to process, store, and recall information, and it requires the right fuel to stay sharp. However, certain foods can actually improve memory, focus, and overall brain health. Here’s what to load up on next time you’re at the grocery store.
while nuts (especially almonds and walnuts) add vitamin E, another nutrient tied to improved memory and slower cognitive aging.
Chronic Stress Isn’t Just a Feeling BREAK THE CYCLE AND HEAL FROM WITHIN
Stress doesn’t just live in our minds; it shows up in our bodies. From tight shoulders and tension headaches to an increased heart rate and stomach issues, chronic stress takes a toll on our physical health. This month, when the days are short and cold, that discomfort can feel even heavier. Regenerative medicine offers innovative ways to help reset the stress response, repair damaged cells and tissue, and help boost your overall well-being. Fight-or-Flight Response When you experience something stressful, your body quickly enters fight- or-flight mode, triggering the release of hormones and a series of survival reactions. Your nervous system sends out an alarm signal and a burst of energy, causing your heart rate, blood pressure, and pulse to rise. If you can’t find a way to reduce the stress, your body will continue to produce cortisol and stay in a state of distress, leading to noticeable or long-term physical issues. Stress Symptoms Chronic stress over time commonly leads to aches and pains, poor sleep, tense muscles, and fatigue. It can even take a toll on your immune system, where you find yourself getting sick more than usual. While you can see and feel many of these symptoms, damage is occurring at a deeper level, in your cells. Studies have found that chronic stress can alter cells by shortening telomeres (protective caps on your chromosomes), which leads to aging
effects more quickly. As the stress response moves along, cells can slow down or even self-destruct.
Regenerative Healing Response Regenerative treatments like stem cell therapy and Platelet-Rich Plasma (PRP) can help to alleviate many of the common side effects of stress. By harnessing your body’s healing abilities, these treatments can reduce inflammation, cell damage, and aging effects that chronic stress contributes to. Regenerative medicine also helps to close the stress response loop. When your body realizes it’s healing at a cellular level, the nervous system sends a message to the brain that it can exit fight or flight mode. We all face stress, but you don’t have to live with the painful physical symptoms or go it alone. If you’re ready to explore safe, restorative treatments, contact us at Foundations Health and Physical Medicine to take the next step toward feeling like yourself again.
2 (906) 563-5871 | FoundationsMed.com
Published by Newsletter Pro | NewsletterPro.com
Honey Mustard Pork Chops Ingredients • 4 thick, boneless pork chops • 3 1/2 tsp garlic and herb seasoning, divided • 1 tsp sea salt • 1 tbsp avocado oil • 1/4 cup stone-ground mustard • 1/4 cup fresh honey • Fresh chopped parsley for garnish Directions 1. Preheat oven to 350 F. 2. Pat pork chops dry before seasoning them with salt and 1 1/2 tsp of garlic and herb seasoning. 3. In a large, oven-safe skillet, heat avocado oil over medium heat. 4. Sear pork chops in hot oil for 1–3 minutes on each side. 5. In a medium mixing bowl, combine mustard, honey, and remaining garlic and herb seasoning while the pork cooks. 6. Remove pork chops from skillet. Add honey mustard mixture to the skillet and mix. 7. Place pork chops back in skillet and cover with sauce. 8. Place pan in oven and bake for 15–20 minutes, until pork reaches 145 F. 9. Set oven to broil for the final minute to allow the tops to caramelize and enjoy! Inspired by LoveFromtheOven.com
JODI’S PT CORNER
The PT Mini-Strength Test: Can You Do These 3 Movements?
Ready to put your strength to the test in under 10 minutes? Our PT Mini-Strength Test is a simple, quick way to gauge your general functional strength and mobility. Let’s flex those muscles and see what you’re really made of!
SIT-TO-STAND Sit down on a chair with your feet flat, hip-width apart, and cross your arms over your chest. Stand up slowly. When you reach the halfway point, creating a 90-degree angle at your knees, pause and hold for three seconds. Stand upright and then reverse the movement, lowering
“I
yourself slowly, pausing, and then sitting back down.
# of Reps ___
5 or More Stable Reps: PT Pro! You’re ready to take on the stairs and carry groceries like a champ. 3–4 Reps: Almost There! You may be a little shaky, but with some adjustments and practice, your balance and strength will improve. 2 or less: Keep Going! If you were unable to hold the pause, felt shaky, or lost your balance, it just means you may benefit from PT or mobility exercises. SINGLE LEG STAND Set a timer on your phone. Lift one foot off the ground behind you and see how many seconds you can hold it without moving your hands. Do the same on the opposite leg. This tests out your balance and risk of falls.
# of Seconds (R) ___ (L)___
TESTIMONIAL “I wouldn’t go to any other place. I have been to a few chiropractors, but Dr. Murvich is outstanding. He really cares that his patients get better. He is kind, professional, and very intelligent. Jen, his wife, is excellent and very kind. They are like a family to me. Jodi, the PT, is outstanding also. She is great in her field. Jodi and Dr. Murvich have helped me so much, and I just want to say a big thank you. 5 stars for sure. Norway Professional Center is the place to go for outstanding care. It’s also okay he is a Lions fan. Humor is good.”
30 or More : PT Pro! This is a healthy level for adults. 10 seconds: Almost There! You are at a lower risk of falls. 5 or Less: Keep Going! You may be at a high risk of falls.
WALL PUSH UPS Face a wall and stand about 2 feet away, feet shoulder-width apart. Place your palms flat on the wall, at chest height. Keep your body straight, bend your elbows, and slowly bring your chest to the wall, bracing your abs. Drive through your palms, back to your starting position.
# of Reps ___
35 or More Reps: PT Pro! You have excellent upper-body strength and endurance. 20–30 Reps: Almost There! This is a healthy average range. 15 or Less: Keep Going! You may benefit from some upper-body strength exercise.
—Mary Kay
Share your results with us on Facebook or contact Foundations Health and Physical Medicine to start your PT journey.
3 (906) 563-5871 | FoundationsMed.com
The biggest compliment you can give us is trusting us enough to care for your friends, relatives, and coworkers. The majority of our new patients come from folks just like you, so please accept our HUGE THANK YOU! WOW, THANKS FOR ALL THE REFERRALS!
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
415 W US Highway 2, Ste. 2 Norway, MI 49870 (906) 563-5871 | FoundationsMed.com
INSIDE A Valentine From Within
A Sharper Memory Starts on Your Plate When Anxiety Shows Up in Your Body
Jodi’s PT Corner Honey Mustard Pork Chops
Mastering the Art of Cold-Weather Camping
Create the Ultimate Winter Camping Experience FROM FROST TO FIRELIGHT
4 (906) 563-5871 | FoundationsMed.com one ally is layering. Start with a snug “base” layer that traps warmth against your body. Next, add something insulating, like a fleece or down. Your final layer should protect you from wind and snow. Skip cotton because it soaks up moisture, and getting wet accelerates frostbite. Keep your feet dry. Wet socks are the quick route to misery in cold weather. Snow melts, boots get damp, and you There’s something magical about stepping outside into a hush of freshly fallen snow, pitching your tent beneath stars that feel crystal‑clear, and inhaling air so cold it feels pure. Winter camping allows you to experience nature in slow motion. The frozen landscape creates a peaceful stillness you won’t find on summer outings. Layer smart to stay cozy. Whether you’re trudging into a snowy clearing or setting up camp under a frosty sky, your number
sweat while hiking. So, aim to stay dry from the get‑go with waterproof boots, gaiters, and maybe even snowshoes if you’re in deep powder. Ground protection matters. You’ve hauled all this gear out into the cold, so don’t let the frozen ground steal your warmth. A solid sleeping pad acts as insulation between you and the ground. Choose one with a decent R‑value (thermal resistance) or layer two simpler pads to block the chill. Then add a sleeping bag appropriate for the low you’re expecting. If your bag is rated for milder temperatures, a liner can extend its comfort zone by several degrees. Choose your spot wisely. A beautiful winter campsite still requires a smart choice. Avoid the bottom of slopes (cold air settles there) and the top of ridges (wind bites). Instead, look for flat terrain, shelter from the wind, and a nice snow‑bed you can
compress by walking on it before you pitch your tent. Your tent door should face away from the prevailing wind. Make the evenings cozy. Once the sun dips and temperatures slide, it’s all about comfort! A warm drink by the campfire, flipping through a good book, chatting quietly while the stars shimmer overhead: These are the moments that make winter camping memorable!
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