ROC PT - January 2024

Take a look at our January newsletter!

Physical Therapy Treating Our Patients the Way We Want to be Treated

JANUARY 2024

916.983.5611 • ROCPT-ERGO.COM

Meet the Bright New Faces at ROC PT

As we welcome a new year at ROC PT, I am excited to celebrate the growth of our team and introduce you to three remarkable individuals who joined our team in 2023. Every new team member brings unique skills, passion, and dedication, enhancing our commitment to providing exceptional care to our valued patients.

expresses. "I love focusing on my patients and giving them the time and attention they need."

Kelly's advice to patients is to be proactive — don't wait until a small issue becomes a big problem.

Seeking help early can prevent further complications. Outside of work, Kelly enjoys quality time with her family, including her husband and their 2-year-old daughter. Recently, they added a yellow lab puppy to their home!

Monique Meet Monique, our dynamic office

manager, who seamlessly organizes the intricate details of patient care. With a background in managing treatment plans at a hearing aid center, Monique wears many hats to ensure the smooth functioning of our practice. From patient registration to equipment coordination for our physical therapists, she handles billing, accounting, and more.

Laura Laura has been a physical therapist for 18 years, bringing tons of passion and experience to ROC PT. Her passion for physical therapy ignited during her college years when she experienced the transformative impact of physical therapy after sustaining a rowing injury.

Monique Green

Laura Porterfield

"I love being in close contact with patients before their treatment, so when they walk in, they can begin their treatment right away," Monique shares. "I enjoy keeping everything organized and running smoothly. The team works well together, and we are treated like family." Beyond the office, Monique is a devoted wife and mom, balancing her responsibilities with an 18-year-old daughter and a 14-year-old son. A Folsom native, she loves engaging in local activities and cherishing the vibrant community she calls home.

"I knew my path forward when I saw that I could work with athletes and help them return to the sport," Laura reflects. Her commitment lies in helping patients achieve a better quality of life through movement, emphasizing its profound benefits. Outside the clinic, Laura is a dedicated mom to two boys, ages 11 and 13. Balancing the demands of parenthood, she remains actively involved in her children's activities and finds joy in travel and family time. A Heartfelt Thank You Monique, Kelly, and Laura, we are so glad you chose ROC PT to call home! Your unique contributions enhance the fabric of our team, and we are thrilled to have you on board. As we look ahead to a great year in 2024, we are excited for continued growth, collaboration, and, most importantly, providing exemplary care to our patients. Here's to a year filled with achievements, personal and professional growth, and shared successes. Thank you for being integral members of the ROC PT family!

Kelly Kelly is a seasoned physical therapist with 13 years of experience. Before joining ROC PT, she worked in a hospital in southern California, providing outpatient and inpatient care. Drawn to our clinic's energy and individualized patient care, Kelly values the friendly atmosphere and dedicated team.

Kelly Warren

"I'm so glad I decided to join ROC PT. I really love the energy, and everyone is so friendly, and the patients all receive really individualized care, which is something I was seeking," Kelly

– Matthew Smith

916.983.5611 • 1

Published by Newsletter Pro | www.NewsletterPro.com

Why Does Our Body Suddenly Jerk Awake? And Other Fun Facts About Our Body

Your body can do weird things you may have never been able to explain. Well, we’re here to fix that! Here are four fun facts about the human body you may have always wondered about. Lactose Intolerance Lactose intolerance is the inability to fully digest lactose, a sugar in milk and dairy products, as a result of the

90 minutes to several hours, before switching to the other. This cycle is believed to be regulated by the autonomic nervous system and is a natural process most people aren’t consciously aware of. This is also why when you get sick, one nostril can get congested while the other works fine. Body Jerks When Exhausted Have you ever tried to fall asleep only for your body to quickly jerk for no apparent reason? That’s called a hypnic jerk but is also known by other names, like sleep start. The twitch typically happens during the early stages of sleep and is considered a benign myoclonic jerk, a form of involuntary muscle twitch. While the exact reason is not entirely understood, it is theorized that the jerk is a neural mechanism that helps the body transition from wakefulness to sleep. It may occur more often when you are exhausted or anxious. Your Ears Keep Growing While most parts of the human body reach a specific size and stop growing, ear cartilage grows slowly as people age. This phenomenon is due to specialized cartilage cells called chondrocytes that continuously produce new cartilage material. This ongoing growth is not usually noticeable daily, but it can become quite apparent when comparing photographs from different stages of a person’s life.

LCT gene in the body mutating during infancy. The prevalence of lactose intolerance differs by ethnicity and is more common among people of Asian, African, and Native American descent, but the condition affects 65% of the global population. Lactose

intolerance generally manifests in adolescents and young adults and varies in prevalence depending on the region in which a person lives.

One-Nostril Breathing Most people do not breathe equally from both nostrils, a phenomenon known as the

“nasal cycle.” One nostril is usually dominant for a period, ranging from

BREAK A SWEAT WITH LOW-IMPACT WORKOUTS!

Protect Joints, Enhance Strength, and Aid Recovery

Swimming Perhaps the most popular low- impact exercise is swimming. Injured athletes and older gym-goers have long cherished it because the water allows the body to move without pressure on joints and ligaments. The low-impact workout includes cardio, strength, and flexibility! Similar to rowing, swimming allows plenty of customization for intensity. Pilates If you’re searching for an activity that’s less cardio-focused and more strengthening, then head to your nearest Pilates class! Pilates is a low-impact form of exercise involving a variety of movements that target your core muscles and improve your body’s alignment. Many people comment on their improved balance and posture after regularly practicing Pilates, which can make you feel and look taller!

Low impact doesn’t necessarily mean low intensity. While these workouts are gentle on joints and ligaments, they can still make you break a sweat! Low- impact workouts involve movements that don’t require jumping, running, or any other activity that can be harsh on your skeletal system. That’s why they are perfect for people starting to exercise, recovering from an injury, or looking to give their joints just a bit more TLC. Here are some examples of accessible low-impact workouts to try. Rowing You’ve probably seen rowing machines at the gym and were too intimidated to hop on. Yet, rowing machines offer a total body workout without the stress on your joints! No weights are required, and rowing is a strength and cardio workout that can vary in intensity depending on the equipment settings. Simply strap your feet in, grab the handlebar, and start rowing!

Cycling Former runners are known to be cycling fans because it offers the same rush and cardio as running but without the joint pain. Whether on a stationary bike at home, in a spin class at the gym, or cycling through the neighborhood, you’re bound to get your heart pumping. Be sure your bike is adjusted correctly for your size and that you follow the correct form to avoid strain or injury. The key to each of these workouts is to practice with proper form and technique. Partner with a professional or a personal trainer to ensure you gain the maximum benefit from your low-impact workout.

2 • ROCPT-ERGO.COM

Published by Newsletter Pro | www.NewsletterPro.com

What You Need to Know About the Glycemic Index Crack the Carb Code

This can lead to an immediate burst of energy, but you’ll soon be crashing and feeling hungry all over again. The slower these carbs are digested, the more stable your blood sugar levels are, leading to longer-lasting energy throughout the day. You will also feel fuller for longer. What separates slow- digesting carbs from fast-digesting carbs is their glycemic index score. What is the glycemic index? The glycemic index (GI) rates different foods by how quickly they release glucose into the bloodstream. The higher the GI score, the faster the carbs are converted to sugar. Any carb with a GI score over 70 is considered a high-GI food (fast-digesting carb). An average score ranges from 56 to 69. However, only slow-digesting carbs have a GI score below 55. Fast-Digesting Carbs to Avoid The goal is to consume carbs that will keep you feeling full longer and not lead BAKED SALMON WITH GARLIC AND LEMON

to rapidly increasing blood sugar levels. In order to do so, you should avoid the following fast-digesting carbs: • Candy • Cake • Soft drinks and juices (with added sugar) • White rice • White bread • Ice cream • Most breakfast cereals • Sugar Slow-Digesting Carbs to Consume To feel less hungry, try eating more low- GI foods, such as: • Leafy vegetables • Tomatoes • Nuts • Whole-wheat pasta • Brown rice • Quinoa • Oats • Legumes • Fresh fruits Incorporating more slow-digesting carbs into your diet will help with weight management and controlling your blood sugar. But you should also be aware that you’re consuming a well-balanced diet!

Carbs have long been a villain when it comes to trending diets, but are all carbohydrates truly bad for you? The food pyramid doesn’t lie; we all need carbs for sufficient energy. However, some carbs are better than others. The difference is that some are slow- digesting carbs while others are fast‑digesting carbs. Carbs turn into glucose (sugar), but some break down faster than others and can cause quick blood sugar spikes.

TAKE A BREAK!

Prepare to tantalize your taste buds with a zesty dish that combines salmon with the vibrant flavors of garlic and lemon!

INGREDIENTS

• 2 lbs salmon fillets • 4 cloves garlic, minced • Juice of 2 lemons • 2 tbsp olive oil

• 1 tsp dried oregano • 1 tsp dried thyme • Salt and pepper, to taste

DIRECTIONS

1. Preheat oven to 375 F. 2. Line a baking dish with parchment paper. Place the salmon fillets on the baking dish. 3. In a small bowl, mix together the garlic, lemon juice, olive oil, oregano, thyme, salt, and pepper. Pour the mixture over the salmon. 4. Bake for 15-20 minutes or until the salmon is cooked through. Serve and enjoy!

916.983.5611 • 3

Published by Newsletter Pro | www.NewsletterPro.com

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

916.983.5611 ROCPT-ergo.com 1635 Creekside Dr., Ste. 101 Folsom, CA 95630

1. Our Stellar Team Additions of 2023 2. 4 Fascinating Facts About the Human Body Revealed Elevate Your Fitness With Joint- Friendly Workouts 3. The Science Behind Slow- and Fast- Digesting Carbs Baked Salmon With Garlic and Lemon 4. A Health Secret From Chris Hemsworth INSIDE THIS ISSUE

READY TO TAKE THE ICY PLUNGE? Why Hollywood Stars Use This Unique Recovery Tool

Enhances Emotional and Mental Well-Being Cold-water immersion has also been credited with offering emotional and mental benefits. While the research is not exhaustive, many proponents attest to improved mood and

Want to look like an A-list Celebrity? Then you should know one of their health

and beauty tricks for staying in shape — taking ice baths. Big names like Chris

Hemsworth, Madonna, and Tom Cruise all take advantage of cold-water immersion. Here are five benefits this icy treatment provides. Reduces Muscle Soreness After a grueling workout, many people turn to ice baths or cold showers to ease sore muscles. Cold-water immersion shows promise in reducing delayed onset muscle soreness (DOMS) compared to passive interventions like rest or heat packs. Boosts Immune System A plethora of anecdotal evidence

mental clarity following a dip in cold water. Provides Anti-Inflammatory Effects

One of the critical assumptions about cold-water immersion is its ability to reduce inflammation, particularly in skeletal muscles. While human data are limited, many believe the practice may be effective for this purpose. Improves Metabolism While the science is still in its infancy, some evidence suggests that the body has to work harder to maintain its core temperature when exposed to cold water, potentially aiding in weight loss and metabolic function. More research is needed to substantiate many of these claims, but existing evidence makes a compelling case for the advantages of cold-water immersion. Whether for athletic recovery or general wellness, this practice may be worth adding to your routine.

supports the immune-boosting potential of cold-water immersion. People who regularly partake in cold swimming