YOUR HEALTH N E W S L E T T E R
BECOME HEALTHIER, STRONGER & MORE ACTIVE
ALSO INSIDE SIDE
• How Physical Therapy Can Help • Exercise Essentials • Seasonal Recipe 7 Tips You Can Do on Your Own • Exercise E sentials • Homemade Black Bean Veggie Burgers
YOUR HEALTH N E W S L E T T E R
BECOME HEALTHIER, STRONGER & MORE ACTIVE
make toward helping your body function at its optimum levels is a step toward becoming a healthier you. Your physical therapist can provide you with exercises, stretches, and nutritional tips that can help increase your health and help you feel physically better overall. Increasing your strength and flexibility: It is no secret that strength and flexibility both play important roles in your health. Did you know that there are approximately 642 skeletal muscles in the human body? Yourmuscles work hard, not only to help youmove, but also to support your circulatory and breathing systems. When you become stronger andmore flexible, you become healthier overall. Our physical therapists can guide you through proper exercises and specialized treatments in order to relieve your joint and muscle pain, increase your strength and flexibility, and improve your overall health.
It is a common aspiration to become healthier, stronger, or more active. However, this can sometimes be a difficult feat, with lack of time, pain, injuries, or difficulty sticking to a nutritious diet. When you are in pain, undesirable chemicalswithin your body are heightened, which can increase stress. As a result, your endocrine systembecomes affected, whichworks to regulate the hormones in your body. Fortunately, the vast majority of aches and pains can be successfully treated by a licensed physical therapist. At Choice Therapy, our team is comprised of movement experts who have the knowledge and training to diagnose, evaluate, and treat any musculoskeletal condition that comes their way. To find out more about how our services can help you live a healthier, stronger, and more active life, contact our office today! Your health and you: The term“health” is all relative. It essentiallymeans that your body is operating at its highest levels of function in regards to breathing, circulation, digestion, and more. It doesn’t necessarily mean that you have to be the most athletic person in the room. Any step you
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7 TIPS YOU CAN DO ON YOUR OWN Physical therapy treatments can help improve your health, but they only work if you apply healthy lifestyle choices in your everyday life, as well. Some tips you can do on your own to become healthier, stronger, and more active include: 1. Taking care of aches and pains. Don’t let these long-term problems linger. Contact Choice Therapy for professional help. 2. Limiting your sitting. Get up every 30 minutes to walk around at work and home. 3. Getting out and moving. Exercise regularly, even if it’s just taking a short walk every day.
4. Maintaining a nutritious diet and controlling portion. Make sure your food intake is nutritious and portioned. By chewing your food thoroughly, you won’t feel as if you have to eat as much. 5. Drinking more water. Water keeps your body systems functioning at an optimum level. 6. Breathing!Work on your deep breathing in order to increase your oxygen intake and get your lymphatic systemmoving. 7. Getting enough sleep. Sleep at least 8 hours a day. It is best to get into a routine where you are going to bed and waking up on a regular cycle. This helps your endocrine system. Contact Choice Therapy today! Are you looking for assistance with increasing your health, strength, and physical activity? Our teamat Choice Therapy would love to help you live your highest quality of life. Contact us today to begin your new chapter toward becoming a healthier you!
Visit www.choicetherapy1.com for more information, or call Choice Therapy to schedule your appointment today!
Perform This Exercise To Relieve Back Pain In Minutes! EXERCISE ESSENTIALS EXERCISE BALL - PRAYER STRETCH While kneeling with an exercise ball in front of you, slowly lean forward and roll the ball forward until a stretch is felt.
IT’S EASIER TO GET THERAPY THAN YOU THINK! Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a physician referral is not needed for physical therapy. You have Direct Access! A physical therapist is able to evaluate and treat a patient for up to 60 days without a referral. Some insurance companies are still requiring a referral for payment. It is recommended to contact your insurance company regarding “Direct Access”; or our staff will gladly assist you with this question. We can also assess your occupational and speech therapy needs. Simply call us to Schedule an Appointment or Free Screening Today!
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Call (218) 440-1548 or visit our website at www.choicetherapy1.com to schedule your appointment or free screening today!
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HIBBING HAPPENINGS:
There are some new faces on the Hibbing Pediatrics team! We would like to welcome Kelsey Goroni, OTR/L and Kayla Trushenski to the Choice Therapy Kids team. Kelsey Goroni joined Choice Therapy Kids this past December, providing Occupational Therapy services to the Hibbing school district. When school isn’t in session you can find Kelsey treating in our pediatric clinic as well as working with adults who may have suffered a CVA or stroke and other diagnoses surrounding Neurological Rehabilitation. Our newest addition to the team is Kayla Trushenski, we are excited to have Kayla join our administrative team and be the point person at the pediatric front desk. We are confident that Kayla will provide excellent customer service to our patients and their families. Please be sure to welcome Kayla to the Choice Therapy Family when you see her!
LYNDSEY ZIEMER, DPT
Lyndsey Ziemer is a graduate of University of North Dakota. Receiving a Bachelors in Athletic Training and Doctorate in Physical Therapy. She has been providing care to the Iron Range for 13 years. In her free time, she volunteers as a first responder and firefighter in Clinton Township. Her greatest joy is spending time with her husband and two boys.
SPECIALTIES: Dry Needling Back and Neck pain Neurological Disorders Sports Medicine Home Care
HOMEMADE BLACK BEAN VEGGIE BURGERS
CHOICE THERAPY MILE: Back in 2017 we introduced the Choice Therapy Mile. We wanted to create a motivational way for people to
INGREDIENTS • 1 (16 ounce) can black beans, drained and rinsed • ½ green bell pepper, cut into 2 inch pieces • ½ onion, cut into wedges • 3 cloves garlic, peeled • 1 egg • 1 tablespoon chili powder • 1 tablespoon cumin • 1 teaspoon Thai chili sauce or hot sauce • ½ cup bread crumbs DIRECTIONS
keep moving throughout all types of Minnesota climate. Individuals could walk the Mesabi Mall and log their laps to win prizes. Choice Therapy realizes in these different and challenging times surrounding COVID-19 that people are choosing to stay closer to their homes and utilize open air spaces. From August 15th through September 15th 2020 we would like to try a new way of walking the “Choice Therapy Mile”. For the next few weeks, snap a picture of yourself staying active by walking around your neighborhood and tag us on our Facebook page with the HASHTAG #choicetherapymile and you will be entered to win one of three prizes. You can find us online at https://www.facebook. com/ChoiceTherapyIronRange/ (must be located within the Choice Therapy Iron Range Service Area to participate.)
1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. 2. In a medium bowl, mash black beans with a fork until thick and pasty. 3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. 4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. 5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. 6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. Source: https://www.allrecipes.com/recipe/85452/homemade-black-bean-veggie-burgers/?internalSource=hub%20recipe &referringId=84&referringContentType=Recipe%20Hub&clickId=cardslot%209
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