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November 2018
513-874-8800 www.stretchphysicaltherapy.com Painless News
2 Locations:
3143Western Row Rd Maineville, Ohio 45039
4851WunnenbergWay West Chester, Ohio 45069
IntroducingMy New (and First!) Granddaughter E very Thanksgiving, I’m reminded how much I have to be thankful for. I have a business I truly believe in and customers who put their wellness in our capable hands. I have a loving family and two beautiful children. I lead a full (albeit busy) life, with plenty of people around me who support my work. There isn’t much more I need. Lucky for me, the blessings keep coming. This Thanksgiving, I’m especially thankful for my new and first granddaughter, Lilah Zane Swain. Our little Lilah was born Friday, Sept. 7, 2018. She was born into a loving, excited family, and came into this world healthy and happy. She will easily be the main focus at our family Thanksgiving as her relatives coo over her soft chubby cheeks and perfect baby nose. She’s already become a best friend to her older brothers, Hollis and Bradyn, who were thrilled to have a sister. Now the middle child, Hollis was excited that he could be both the big brother and the younger brother. He even celebrated her birth by making her a “0” birthday cake for the occasion. The cake was pink and purple with sparkles all over it — a cake fit for the princess she truly is, made by her adoring brother. It was pretty exciting to celebrate my first granddaughter’s “0” birthday with her brothers and my son, Rich, and Lilah’s mom, Marisa. Welcome, Lilah Zane!
Thanksgiving, as our family gathers for the holiday. We’re not sure how many people we will pack at the table since some will be visiting other families this year, but typically, there could be nearly 30 people there. There’s really no way I could describe what it’s like to hold your granddaughter for the first time. The moment Lilah was born left me speechless, and I cannot accurately describe it. It’s a level of excitement that I hope everyone gets to experience at some point. If I could describe anything, it would be the tremendous reactions I’ve been able to watch throughout this whole process. Her parents are over the moon in love with their little daughter, and my grandsons are becoming (and are continuing to be) wonderful big brothers to their sister. As a mom of one son and one daughter myself, it’s been pretty cool to watch my son grow into fatherhood and welcome all his kids into the world. There’s no feeling quite like watching the kids you raised turn into wonderful, caring adults. Rich and Marisa have done a great job. This Thanksgiving will undoubtedly be one to remember. Our home will be filled with lots of love, baby kisses, and gracious, excited family members. What more could we want?
–Kim Nartker
So far, Lilah has been a wonderful baby for her parents. She sleeps very well and is a total sweetheart. There’s no doubt that she will steal some hearts this
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Thanksgiving Prep for the Whole Family Thanksgiving is more than just a feast; it’s about coming together as a family and being thankful for one another. So why wait to get into the spirit until everyone is seated at the table? Here are a few ways you can make the actual preparation of Thanksgiving dinner fun and engaging for the whole family! Give Everyone a Role No, not those rolls — yet. Making the feast a family project can turn the day from a hectic list of chores into a magical bonding experience. It’s important to match each family member to a job that best fits their abilities. Young children can mash potatoes or rinse ingredients in the sink. Older kids can take on more responsibility, like measuring ingredients, keeping an eye on timers, and setting the table. Teens and young adults can supervise their younger siblings and cousins in these important tasks and may be called upon to stir what’s on the stove while an adult checks on the football game. Roll Out the Decorations Still not talking about bread. Not everything in Thanksgiving preparation needs to be tied to the kitchen. Creative family members of all ages can work together to bring some seasonal flare to the dining room. Maybe this means picking up Testimonial
some Thanksgiving coloring books, or perhaps the family can venture outdoors to collect autumn trimmings for crafts. It’s a great way to let each family member put their own personal spin on the holiday! Have a ‘Roller Derby’ Finally. While an adult should be the one to put these delicious baked goods in the oven, the whole family can help shape the dough. In fact, Care.com recommends making this a contest. Set aside a time when everyone can vie for the title of Fastest Roll Maker, and you’ll have plenty of warm, flaky, delicious treats come dinnertime. Letting everyone play a part may take a little more planning and add slightly more chaos to your Thanksgiving preparations. But it’s sure to produce a lot of great memories and bonding moments among your loved ones. And by the time you sit down to eat, you’ll all have something to be thankful for right in front of you — Those. Delicious. Rolls.
OUR PATIENTS SAY IT BEST
“My experience at Stretch was great. I came in with a lower lumbar strain that has been recurring over the last couple of years. I saw a few different physical therapists and all were very professional and knowledgeable and helped me deal with my injury. The exercises and stretches that I was shown were very useful and helped me continue to be able to work. I don’t have the severe back pain that I had a fewmonths before thanks to the hard work of everyone at Stretch!” –Ryan Kinder
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513.874.8800 stretchphysicaltherapy.com
WEWANT TO HELP AS MANY PEOPLE AS POSSIBLE! Here is how we have been doing it lately … Our EducationalWorkshops are designed to explain the causes of some very common and very debilitating conditions we all have suffered fromAND teach you how to prevent or overcome those conditions while avoiding medications, injections, and surgery. We have presented to hundreds of people over the last year and talked to them about:
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Dizziness workshops Swimmer workshops Dancer workshops Stretching workshops Arthritis workshops
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Lower back pain and sciatica Shoulder and rotator cuff pain Heel pain and plantar fasciitis
Knee pain and total joint replacement Running injuries and how to run better
The problems above can keep people from living and enjoying life, whether it’s playing with their kids or grandkids, traveling, exercising, or just coming home from a day’s work without pain. It might be common for people to be in pain, but it’s not normal! That’s where we can help. Are you part of a group or do you know of any groups that are looking for speakers to share their knowledge about health and healing naturally? Please call us and help us get in touch with them. This is a great opportunity for you to help as many people as possible. Step 1) Think of all the groups you know or belong to that would like some of this help. Step 2) Call Gina at 513.874.8800 or email her at Gina@stretchphysicaltherapy.com and let her know you want to help them.
Step 3) Introduce us to a person in the group or one of the organizers of the group. Step 4) Sit back and watch howmany people will be glad you thought of them.
These workshops are perfect for church groups, runners, gyms, moms clubs, VFWposts, firefighters, and police officers. We take these workshops directly to the group. We can do them in furniture or mattress stores, private offices, and businesses —you name it. Help us help as many people as possible and get started with Step 1. We’re looking forward to hearing from you.
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The 3 Best Home Exercises You Can Do For Neck Pain
By keeping the spine mobile, your neck muscles don’t have to work so hard. Give these a try…
The Chin Tuck
1. Lie on the floor and put a loosely rolled-up towel under your neck. 2. Gently tuck in your chin and push the back of your neck onto the towel roll. 3. Hold for 5 seconds, and relax for 5 seconds. Do this 10–15 times.
Upper Back Extension Stretch
1. Stand tall and look straight ahead. Put your arms behind you and interlock your fingers. 2. Pull your arms back and gently push out your chest. 3. Hold for 5 seconds at time. Do 5–10 times.
Doorway Chest Stretch
1. Stand in a doorway, bend your elbows, and put them on the door jambs. 2. Slowly walk forward — don’t lean — until you feel some stretch. 3. Hold for 5–10 seconds. Do 5–10 at a time.
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HEALTHY GUT,
Happy Life
How Probiotics Can Keep You and Your Gut Happy
As you sit down to a Thanksgiving feast, be sure to take a few minutes to consider your gut health. Thanksgiving is the perfect time to indulge a bit and eat numerous family favorites, but that doesn’t mean you have to suffer for doing so in the following days. Learn more about how probiotics can improve your gut health and keep you feeling good after your big meal. Even It Out Probiotics are live, “good” bacteria that can provide your body with a wide variety of health benefits, including weight loss and an improved mood. Probiotics work because they try to restore balance to your gut, evening the score of good and bad bacteria. Too much bad bacteria can be a sign of a poor diet or a side effect of an antibiotic, but it can be pretty easy to tip the scales in one direction or the other in your gut. Being mindful of what you consume (even on Thanksgiving) and adding a probiotic to your diet can help you keep this balance even. Easy-Peasy, Lemon Squeezy You don’t have to eat peas to get your probiotic fix, but it can be that easy. The good bacteria can be found in many fermented foods, such as yogurt, sauerkraut,
pickles, and some cheeses, and capsules or powders can be added to your daily
morning or bedtime routine for a quick gut check every day. (By the way, like peas, lemons do not contain probiotics, but they are a favorite to add to water and probiotic powder mixtures, as lemons are good for your gut and taste refreshing.) Good Health From Head to Bum Your tummy is a foundation for the rest of your health. Think about it. When you wake up with a bellyache, how much more difficult is the rest of the day? When you’re having bathroom issues, how uncomfortable are your meetings or after- work drinks? One quick and easy way to improve your mental health, ease your aching belly, and get you feeling more active is to give probiotics a try. When selecting a probiotic, it’s important to find one that is right for you. Stretch Physical Therapy & Total Wellness can help you get your gut health in order. Give us a call at 513-874-8800.
HAVE A LAUGH
Spicy, Creamy Sweet Potatoes
Sweet potatoes are a Thanksgiving staple, but they’re often the blandest thing on the table. Luckily that’s not the case with this recipe, which features Thai spices and coconut milk.
Ingredients
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1/2 cup dark brown sugar
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5 pounds sweet potatoes
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4 tablespoons unsalted butter
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1 cup canned coconut milk
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1 tablespoon kosher salt
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1 tablespoon Thai red curry paste
Directions
1. Heat oven to 375 F. On a large sheet pan, bake potatoes until very soft, approximately 75 minutes. 2. Let potatoes cool until they are safe to handle, then peel and mash. 3. In a small saucepan over low heat, combine coconut milk and curry paste. Once mixed, add the mixture, salt, half the sugar, and half the butter to potatoes. 4. 30 minutes before serving, heat oven to 425 F. Spread potatoes in a baking dish, cover with foil, and bake for 20 minutes. 5. Uncover potatoes and dot with remaining butter and sugar. Broil until brown, crusty, and delicious. Serve hot. 513-874-8800 Inspired by The New York Times
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Phone: 513-874-8800 www.stretchphysicaltherapy.com
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West Chester Hours: M,W, Th 7-6 pm Tues, Fri 7-12 pm
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4851WunnenbergWay West Chester, Ohio 45069
Inside
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Welcoming My First Granddaughter
Let Kids Play a Role This Thanksgiving
Our Patients Say It Best!
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The Gut Benefits of Probiotics
Spicy, Creamy Sweet Potatoes
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What to Talk About This Thanksgiving
Conversations Appropriate for the Dinner Table Dodging Thanksgiving Awkwardness
2. What Thanksgiving dish can you not live without? Without going culinary critic on your grandma’s meal, gush about your favorite dish. Just like with pets, people love discussing foods and recipes. You may start a fun debate or a recipe swap with this question. 3. Dad did what as a kid? Getting to know your relatives, friends, and significant others better will only strengthen those bonds. You’ll likely hear some interesting stories you can share with others and forge a stronger connection with your relatives. 4. Stupid human tricks, anyone? Let’s see those double joints! This one might not be for the squeamish at the dinner table, but it’s a fun, goofy activity that’s best shared over a glass of after-dinner wine. 5. How about we get coffee? Sometimes part of the stress of answering your relatives’questions stems from holiday pressures. It may force you to address your bank account, love life, and general life choices. If you really do want to talk about your job or your love life with relatives, suggest meeting up again without the holiday atmosphere. While you’re all in one place trying to enjoy a piece of pie, plan a family winery tour, beach day, or camping trip. Family situations will always be a little stressful, but without the pressure of the holidays, you might feel more relaxed.
Thanksgiving conversation is often a minefield of topics: political divides, your English degree, and Aunt Marjory’s insistence that you meet her neighbor’s cousin’s dog walker’s uncle’s son who’s a fantastic up-and-coming podiatrist.
Between constantly passing the potatoes and dodging your relatives’ questions, Thanksgiving can be an
exhausting holiday. But it’s a day to be grateful for what and whom you have in your life, so why do so many people leave their annual gatherings feeling
overwhelmed and misunderstood? This year, when the conversation begins steering in an awkward direction, try these conversation starters for a more relaxing and fulfilling holiday. 1. What’s your pet been up to? Maybe Fluffy learned a new trick or Oscar is undergoing some intensive grooming next week. Whatever the case may be, people love to talk about their pets.
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