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MARCH 2024
847-515-8970 • www.KineticPTS.com
SAILING INTO SPRING BREAK My Quest for Relaxation
I’m often immersed in the hustle and bustle of daily life in the office, so this spring break will be a welcome moment of relaxation. This year is a marked departure from the norm, as my oldest son, Zach, is now in college and can’t accompany us on our annual break. His semester has a different spring break than we do, so it can’t be helped. Originally, the plan was to continue our usual tradition of heading to the Sunshine State — St. Petersburg, Florida, specifically. Reality struck when we discovered the expenses had risen dramatically this year.
He swears he’s tan, but we all call him Cajun Poppa as he really just looks red and crispy.
Despite the sunburn jokes, hanging out with family has always been the highlight of our vacations. While I’m typically the person known for crafting meticulous itineraries and jam-packing our summer vacations, spring break is a chance for a more laid- back approach. Relaxation is the focus of our cruise adventure. The prospect of unwinding without a strict schedule is a welcome change. My
mom’s planning expertise has really been invaluable, and I can’t even remember which stops we’re making. I know the boys are going swimming with dolphins, but that’s about the only thing really on the docket. I’m sure Nathan is eager to spend time with his cousins, and I’m looking forward to catching up with my siblings. Their families add to this
We had wanted to take an Alaskan cruise over the summer but realized it just wasn’t the best time, as Zach’s work schedule didn’t line up. When I suggested to my mom that we could take a cruise this spring break to the Caribbean instead, she ran with it. Now, Nathan, Emily, and I are going with my mother, father, brother, sister, and their respective families on a spring break cruise to the Caribbean. We find ourselves eagerly anticipating the sea- bound adventure that awaits us.
vacationing atmosphere, creating a sense of camaraderie the kids will all look back on as they cherish their childhoods. The prospect of exploring exotic ports, engaging in onboard activities, and simply enjoying the beauty of the open sea amplifies our enthusiasm. This cruise adventure promises new experiences, cherished moments, and the blissful art of doing nothing alongside my family. If you have any recommendations for things to do, please feel free to share them with me — after all, the best memories often stem from unexpected adventures. –Mike Ulmer
All this talk about cruises has me reminiscing. We have fond memories of a Disney cruise taken with our boys during their younger years. Cruises, we found, cater to a diverse range of interests and ages, making them ideal for a big family vacation even without the Disney name. Our current cruise adventure promises a ton of activities for every family member, from grandparents to teenagers. Nathan and his cousins can galavant around the ship all day and then meet up with us for dinner. They might even swim with dolphins! My dad, their grandfather, however, loves just lying out in the sun.
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FASTING FOR VITALITY
Fasting is a popular diet trend at the moment. You can find videos all over the internet about the benefits people have had while engaging in fasting. Fortunately, unlike many fad diets, the fasting trend is positive, as research has shown it offers many health benefits. Here’s a look at a few of those. WHY SHOULD YOU FAST? When the body stops getting calories, you start burning fat reserves in your body. This fat is sent to the liver and converted into acids called ketones. Ketones are used as fuel to run your body and brain like a backup generator when it doesn’t have food. This process is called ketosis and happens when you fast. Besides burning fat, fasting offers other benefits. • It promotes blood sugar control by lowering insulin sensitivity — so fasting decreases the chances of getting Type 2 diabetes. • Fasting reduces acute inflammation and improves chronic inflammation, which has serious consequences for heart disease, cancer, and other serious conditions. • It improves heart health by lowering cholesterol and blood pressure, decreasing the odds of developing heart disease. Take Charge of Your Health
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Regular fasting may boost brain function and prevent neurodegenerative disorders.
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Fasting helps with weight loss by increasing growth hormone secretion.
TYPES OF FASTING Before engaging in any fasting routine, check with your health practitioner to make sure you are making a choice that aligns with your continued health and wellness. There are many types of fasting, including: • Juice Fasts — You only drink fruit or vegetable juices for the duration of the fast. • Water Fasts — You can only drink water for a regulated period of time. • Intermittent Fasting — This technique restricts food intake, wholly or partially, throughout the day or for part of the week. You can eat as you usually would during the off-hours or days. Fasting, a healthy diet, and exercise offer many health benefits and help keep your body and mind spry as you age. Talk to your doctor to see if fasting could be a reasonable part of your life plan.
PATIENT TESTIMONIALS Getting Confidence Back
“When I first came to Kinetic, my right knee was weak and experiencing pain. I was also having pain in my lower back and IT band area. Emery taught me exercises to help strengthen my knee and various muscles. The IT band pain also used to
“I came to Kinetic PT because I was diagnosed with venous reflux. I needed to strengthen my legs and improve balance. Many thanks to Emilie and Mandie for their expertise
and patience in guiding me through the exercises I needed to do in order to resume my daily activities safely and with confidence. I have done that and feel so much better to be my ‘normal’ self again!” –Antoinette Romain
wake me up at night. Since I have been doing the exercises and therapy, I have not woken up in pain, and I was also able to do my 3-mile hike again without my knee hurting. Thank you, Emery and the Kinetic staff, for your help and support.” –Cheryl Kai
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SCREEN TIME STRAIN AND TECH NECK TROUBLES
In the digital age, neck pain has become an increasingly prevalent issue, with many individuals seeking relief from the discomfort associated with prolonged screen time. During physical therapy, patients will provide valuable insights into the common signs of neck pain, such as the impact of screens on musculoskeletal health. With this insight, we can work together to create effective treatment options. HOW TO DISCERN NECK PAIN Stiff and achy muscles in the neck and shoulders are the most common signs of neck pain. Individuals report both dull and sharp pain, which is exacerbated by poor posture during prolonged periods of screen use. Headaches and reduced range of motion are the result, affecting overall well-being and productivity. HOW SCREENS PLAY A ROLE Screens from computers, smartphones, or tablets play a significant role in neck pain. Using phones, laptops, and tablets often leads to a forward head posture, placing excessive strain on the neck and upper back muscles. This constant stress contributes to muscle imbalances, creating a cycle of discomfort. Additionally, the blue light from your personal devices can disrupt sleep patterns, reducing the body’s recuperation time.
WHAT ARE THE BEST WAYS TO TREAT PAIN? Treating neck pain involves a comprehensive assessment of posture, movement patterns, and lifestyle factors. Maintaining screens at eye level, taking regular breaks, and incorporating neck stretches can make a significant difference in preventing and alleviating neck pain. Hands-on therapy, like manual stretching and mobilization techniques, can address muscle tightness. Strengthening exercises for the neck, upper back, and core muscles improve overall stability and support the spine in a neutral position. Lifestyle modifications, such as stress management and regular physical activity, can also prevent neck pain. For those who work from home, ergonomic workstations are a great investment. Prioritizing self-care, such as not overworking yourself, booking a spa appointment, or spending time without electronic devices, can also be beneficial. Neck pain is a prevalent issue in our digital world. At Kinetic PT, we focus on empowering individuals to take control of their musculoskeletal health through education, hands-on therapy in the office, and lifestyle modifications. Addressing the root causes and implementing effective treatments can aid in navigating this modern epidemic.
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CHIPOTLE-INSPIRED CHICKEN BURRITO BOWL
INGREDIENTS • 2 boneless chicken breasts • 2 tbsp olive oil • 1 tsp paprika • 1 tsp cumin • 1/2 tsp chili pepper • 1/2 tsp salt • 1/2 tsp pepper • 1 cup white or brown rice, cooked • 2 cups shredded romaine lettuce • 1 cup canned corn • 1 cup canned black beans
DIRECTIONS 1. Cut chicken into
bite-size pieces. In a medium-size bowl, add chicken, olive oil, paprika, cumin, chili pepper, salt, and pepper. Mix until chicken is evenly coated. 2. In a skillet over medium heat, cook chicken for 7 minutes or until cooked through. Set aside on a plate. 3. In a large bowl, layer the rice, lettuce, corn, beans, and cooked chicken. 4. In a separate bowl, mix together salsa ingredients, then pour over the chicken mixture. 5. Top with avocado, sour cream, and cheddar cheese. Enjoy!
• 1 avocado, cubed • 1/4 cup sour cream • 1/4 cup shredded cheese For Salsa • 1 tbsp chopped cilantro • 1/2 tomato, chopped • 1/2 onion, chopped • 2 tbsp white vinegar • 4 tbsp lime juice • Salt, to taste
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
847-515-8970 www.KineticPTS.com
11920 Oak Creek Parkway Huntley, IL 60142
INSIDE
From Sunshine State Plans to High Seas Adventures PAGE 1
Enjoy Better Health With Fasting PAGE 2
Patient Testimonials: Getting Confidence Back PAGE 2
The Signs and Solutions of Tech Neck Epidemic PAGE 3
Chipotle-Inspired Chicken Burrito Bowl PAGE 3
Exploring Sintra, Portugal PAGE 4
This Beautiful City Is Straight Out of a Fairy Tale ADD SINTRA, PORTUGAL, TO YOUR TRAVEL PLANS!
As spring break nears, you might already have plans to travel to Punta Cana, London, Key West, Paris, or a similar destination city. One more to add to your travel checklist is Sintra, Portugal. This beautiful town rests on the hills of Serra de Sintra, just outside the capital, Lisbon. The two castles within the city are the main draws, and it’s easy to see why. PENA PALACE AND GARDENS The National Pena Palace and Gardens are absolutely stunning. The palace is adorned in primary colors, with intricately carved yellow, red, and blue buildings. It’ll cost you 10 euros to explore the grounds and a couple of extra euros to go inside, but it’s worth it! The carvings include many styles, including Neo-Islamic
and Neo-Renaissance. Everything is opulent, and you’ll have a great time as you take in the extravagance. Some rooms are painted as an optical illusion, with doors and hallways looking three-dimensional when they’re just flat. Once you head back outside, the rest of the grounds are just as lovely. The enormous gardens have many trails, marked and unmarked. You can get lost in the beautiful oasis, and we encourage you to put aside at least half a day to explore the gardens. QUINTA DA REGALEIRA Quinta da Regaleira is the city’s second significant castle boasting beautiful gardens, but its main
draw is the initiation well. This 80-foot-deep well is a wonder as it sinks into the earth with mossy walls. We suggest you go early, as this is another big attraction for those visiting the city, and officials try to keep people moving as they arrive, mainly as it’s one-way traffic on the steps themselves. Once on the grounds, you can explore many grottos by following their main paths. The castle itself isn’t as opulent as Pena Palace, but it’s still a lovely location to visit. Sintra is perfect for any vacation, and though these are the main draws for the city, by no means are they the only ones. We encourage you to check out this city and see if it fits your travel plans.
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