OaklandPT: Preventing Holiday Stress

NEWSLETTER Frank Kava DPT • Kristie Kava DScPT

Preparing for the Holidays



Holiday Greetings From The Oakland Physical Therapy Staff !


• PreventingHoliday Stress • Holiday Survival • Patient Success Spotlight • Complimentary Workshops • Free Back Screening • Exercise Essentials

Preventing Holiday Stress Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can’t come to your house, find new ways to celebrate together, such as sharing pictures, e-mails or videos. Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts. Try these alternatives: • Donate to a charity in someone’s name. • Give homemade gifts.

Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. And make sure to line up help for party prep and cleanup. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. Don’t let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown.

Call Today (248) 380-3550


Holiday Survival Maintaining Your Diet During The Holidays

The holidays are just around the corner, meaning athletes and dieters are in for quite the struggle when it comes to that irresistible holiday food. Surrounded by traditional favorites, baked breads, rich desserts and decadent cocktails, one can almost visualize the numbers on the scale heading in the wrong direction. Fear not and RSVP yes to your festive engagements by arming yourself with these helpful tips: • Eat before you go. As silly as this may sound, the best way to arrive at your function and be able to pass on high calorie and high fat horsd’oeuvres is tonotbeplaguedwithhungerpangs. Inaddition,youwill be able to make healthier food choices placing more emphasis on salads, protein and vegetables. • Avoid high sugar spirits like daiquiris, coladas and margaritas. With just two of these types of cocktails, you could consume half of your days’worthofcalories. Instead,choose lightbeer, redwines likepinotnoir or chianti, white wines like pinot grigio or sauvignon blanc or mixed vodka

clubdrinkswithasplashof juice.Sincealcoholdehydrates thebodywhich can lead to extra snacking, be sure to drink plenty of water in between. • You can’t have your fruitcake and eat it too. Holiday desserts can be rich in sugar , fat and calories which can really pack on the pounds especially ifcoupledwithahighcarbohydratedinner.Trychewingongum or sipping on a flavored herb tea to help squelch the desire to sample a littlebitofeverything.But ifyoumust indulge,choosea reasonableportion of one of your favorites or two half portion sized desserts. • Calories in, calories out. If you are going to indulge you must exercise.Exercising an hour aday, or 30 minutes at high intensity, 5 times a week will help keep your clothes fitting nicely. • 80/20 rule. Stick with a low carbohydrate diet throughout the season with plenty of protein, vegetables and healthy fats. No need to add any extra rice, pasta, cereal or bread to breakfast and lunch meals. This will allow you to partake in some decadent foods a few times a week without adding the average 5-7 pounds of holiday weight gain.

Do You Have Difficulty Walking or Running?

Healthy Turkey Meatballs Recipe

INGREDIENTS • 1 lb ground turkey • 1 large egg beaten • 1/4 cup shaved parmesan

We can help:

ü Decrease your pain ü Increase your strength ü Increase your activity level

ü Increase your flexibility ü Improve your health ü Get back to living

• 1 tsp garlic powder • 1 tsp onion powder • 1 tsp basil • 1 tsp salt

Mention or Bring in This Coupon Today For a FREE Back Screening

• 1/2 tsp ground black pepper • 1 (24 oz) jar red pasta sauce • 1/2 lb whole grain spaghetti

INSTRUCTIONS Preheatbroileronhigh for5minutes.Combineallmeatball ingredients in large bowl. Use your hands to mix the ingredients. Use a 1.5 tablespoon cookie scoop to scoop 18 meatballs onto a rimmed cookie sheet. Broil on top rack for 5 minutes. In a large skillet, bring pasta sauce to a low simmer. Add in cooked meatballs and simmer together for 5-10 minutes or until meatballs are completely cooked through. Serve with your choice of pasta, fresh basil, more parmesan and enjoy!


Call Today: (248) 380-3550

Offer valid for the first 25 people to schedule. Expires 11-30-18.

If you, or a loved one, has pain, join us in a complimentary informative workshop on common causes, treatments, and prevention of your pain. Rotator Cuff & Shoulder Pain Workshop Tuesday, November 27th at 6:00 pm COMPLIMENTARY WORKSHOPS

Patient Success Spotlight

“I injured my shoulder lifting my carry-on suitcase out of the overhead bin of an airplane. First and last time I ever did that. I came to Oakland Physical Therapy because it was close, but most of all because it wasn’t a chain clinic and I thought I would get better care and I believe I did! I was no able to lift my left arm above my head, couldn’t raise it out to my side, and I couldn’t move it toward my back at all. I couldn’t zip a dress, fasten a bra, or wash my back. I did not appreciate having to depend on my husband to help out with everyday activities. I worked with several therapists and improved weekly! Frank stepped in and pushed me farther than I thought I could go. He knew exactly what I had to do to continue improving and strengthening. I was sent home with pictorial directions and bands to work with. Working on my own at home was a must! I have consistently improved with home practice. I can do everything I used to be able to do pain free! YAY! The staff is friendly, knowledgeable and caring. I highly recommend Oakland Physical Therapy.” - L. Levin

Lower Back Pain and Sciatica Workshop Saturday, December 15, @10:00 am Call (248) 380-3550 or email us at: mail@oaklandphysicaltherapy.com

CERVICAL/NECK PAIN WORKSHOP Please call (248) 380-3550 to register. Tuesday, January 15, 2018 at 6:00 pm.

26850 Providence Parkway Suite 365 Novi, MI 48374 Frank Kava DPT and Kristie Kava DScPT


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