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DECEMBER 2024
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Holiday Cheer and Hockey Rivalries How Our Family Celebrates With Hockey, Heart, and Homecoming
This year, our holiday plans are taking us to Minneapolis! We’re switching things up and spending Christmas with my wife Emilie’s family. With her folks spread out across Colorado and Minnesota and us rooted here in Illinois, we alternate holidays each year — this time, it’s all about Christmas in the North. Emilie and her family are true Minnesotans and big hockey aficionados, which perfectly aligns with one of our most anticipated holiday outings: catching a Minnesota Wild game. And not just any game — it’s against the Chicago Blackhawks, my family’s favorite team. It’s gearing up to be quite the family showdown with her sister and brother-in-law rooting for the Wild while my youngest son and me stand by the Blackhawks. Emilie’s yet undecided — she might just swap jerseys mid-game! Beyond the rink, the familial warmth is a sharp contrast to the chilly Minnesota winter air. We’re bunking down at her sister and brother-in-law’s place, her mom included, which turns these gatherings into a cozy, extended family sleepover. It’s wonderful because despite the frosty clime, the house is always filled with warmth from the kitchen
and constant laughter echoing through the hallways.
usually split into our typical holiday viewing squads. The guys find a spot to catch up on the football games — there’s always one or two that can’t be missed — while the women gather around to watch their favorite holiday classics. As for getting there, we opt to drive. The thought of navigating holiday traffic and airport security at O’Hare is less than appealing. A five-hour drive seems just right, giving us enough time to shift from everyday hustle to holiday mode. Honestly, even if we had to drive 10 hours, we might still prefer it over the chaos of Chicago’s airport frenzy. Every year, the holiday season is a reminder of what’s truly important. Beyond the gifts and the Christmas lights, it’s about family. Whether we’re cheering at a hockey game, sharing a meal, or simply lounging around watching football and Christmas movies, these are the moments that define our holidays. It’s not about where we celebrate but whom we celebrate with that makes each season memorable. So, as we pack up the car and head north this December, it’s with a heart full of anticipation for the simple joy of being together. –Mike Ulmer
Our holiday meals are hearty and the conversations endless. Emilie’s family recipes fill the table, and there’s always that buzz of catching up, reminiscing about the kids’ past Christmas plays when they were little, and making new memories. Now, with the family’s oldest kid, a recent college grad, and youngest, a high school junior, these moments feel even more precious. You start to grasp just how fleeting time is, and it makes you cherish these gatherings a bit more. Speaking of kids, my oldest, Zach, is back from college for a month, and Nathan’s got a break from hockey. So, it’s a rare moment with the whole family under one roof, unburdened by schedules or practices. And Nathan, well, he’s probably looking forward to some friendly banter with Uncle Jared at the game — though with the Blackhawks’ current record, we’re keeping our expectations in check. One of our traditions during these family get-togethers is breaking out the board games. It’s a fantastic way for us to bond and stir up a little friendly competition. After a couple of rounds of whatever game is on hand, we
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Sleep Stealers
Avoid These Foods for Better Sleep
TUMMY TROUBLEMAKERS As enjoyable as carbonated beverages may be, they can cause gas, bloating, and general stomach discomfort, preventing you from settling into sleep. Other potential triggers of stomach problems include citrus fruits, which have a high acid content that can fuel stomach acid.
For the estimated 1 in 3 Americans who struggle with insomnia, avoiding sleepless nights is a top priority. Most people know to ease into relaxing activities and avoid blue light from digital devices for at least an hour before bedtime. However, avoiding certain foods that can keep you awake is just as important. Here are four
of the worst culprits. RHYTHM WRECKERS
Citrus also acts as a natural diuretic, prompting you to awaken in need of
a bathroom at night. HIDDEN CAFFEINE
Cheese lovers, beware! Tyramine, an amino acid found in fermented and aged foods, including cheese, tends to trigger the release of norepinephrine, a neurotransmitter that can raise blood pressure. Alcohol also is believed to interfere with circadian rhythms by disrupting the body’s sensitivity to natural sleep cues, such as waning light in the evening. ACID IGNITERS For the estimated 1 in 5 Americans who suffer from acid reflux, the food and drink consumed before bedtime are pivotal to sleep quality. Foods that trigger this gastrointestinal disorder include spicy items and high- fat dairy products like ice cream. Sadly, popular party fare, which includes cheese, tomato sauce, alcohol, and carbonated drinks, also can trigger heartburn. PATIENT TESTIMONIALS Getting Confidence Back
Avoiding the caffeine in coffee, energy drinks, and soft drinks is a no-brainer, but certain teas can disrupt sleep, too. While even the highest-caffeine teas, including yerba mate and black tea, have less than half as
much caffeine as a standard cup of coffee, all true teas — so defined because they are made from the Camellia sinensis plant — still have enough caffeine to disturb sleep. Only herbal teas like chamomile, peppermint, and hibiscus brews are caffeine-free. And chamomile, in particular, contains the added benefit of a plant-based compound called apigenin, which calms the brain.
“When I started therapy, I was
experiencing severe back pain and nerve pain down both legs. At first, the exercises didn’t make sense and didn’t alleviate the pain. Eventually, I learned that the
“Amanda was awesome in helping
me deal with my pain issues. She
reminded me that I can take charge of pain and prevent pain from controlling me. And she made it fun! Thanks for everything!” –Cade Fields- Gardner
exercises were to strengthen my core muscles and allow me to control my pain. I was then able to ‘turn off’ the pain with my own body. I now am almost pain free and confident about handling pain episodes in the future. Thank you, Emilie, for teaching me to heal myself.” –David Germaine
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As the chill of winter sets in, those with chronic joint pain, especially from conditions like arthritis, might find their symptoms intensifying. The cold doesn’t have to defeat you though. Physical therapy offers effective strategies for managing winter joint discomfort, ensuring you can enjoy the season with less pain and more mobility. 1. WARMTH: YOUR FIRST DEFENSE AGAINST JOINT PAIN Cold weather can make joint pain more noticeable, so it’s important to keep your vulnerable areas like hands, knees, and hips well-insulated. Dressing in warm layers, taking warm baths, and using heating aids like electric blankets or heating pads are great ways to maintain warmth. However, it’s important to use these aids DON’T LET THE COLD SLOW YOU DOWN How to Alleviate Your Joint Pain This Winter
cautiously, especially if you have conditions like diabetes that can cause nerve damage.
Sudoku transform the cold season from a time of discomfort to a period of relief and recovery. If winter is making your joint pain unbearable, or if you’re looking for preventive strategies to keep your joints healthy, consider scheduling an appointment with our team. Remember, taking proactive steps through physical therapy can pain, it might be worth discussing with your health care provider whether vitamin D supplements could be beneficial for you. 4. PHYSICAL THERAPY: THE KEY TO STRENGTH AND RELIEF Physical therapy plays a pivotal role in managing chronic joint pain. Through targeted exercises, physical therapists help strengthen the muscles surrounding joints, which can decrease pressure and wear on the joints themselves. These exercises are designed to alleviate pain and enhance your overall mobility and quality of life during the winter months and beyond.
2. STAY ACTIVE TO KEEP JOINTS HAPPY
Movement is a natural medicine for stiff joints. Regular exercise helps keep joints limber and muscles strong, which is especially vital in colder months when our natural inclination might be to huddle up indoors. Moving your exercise routine indoors during winter can help you stay active safely. Consider low-impact activities like yoga, Pilates, or using a stationary bike, which are easier on the joints and can be performed in the warmth of your home or a gym. 3. DON’T LET WINTER DEPLETE YOUR VITAMIN D Winter’s shorter days and less exposure to sunlight can lead to a deficiency in vitamin D — an essential element that helps reduce the sensitivity to pain in arthritic patients. If you’re experiencing increased joint
Chicken Caprese Salad
Inspired by EatingWell.com
INGREDIENTS • 1/3 cup balsamic vinegar • 2 tbsp extra-virgin olive oil • 2 tsp Dijon mustard • 1 tsp ground pepper • 2 1/2 tsp honey • 3/4 tsp salt, divided • 1/2 tsp Italian seasoning • 1/2 tsp garlic powder
• 2 (8-oz) boneless, skinless chicken breasts, sliced • 8 cups coarsely chopped romaine lettuce • 1 lb grape tomatoes, halved • 1 (8-oz) container fresh small mozzarella cheese balls in water, drained • 1 cup fresh basil leaves
DIRECTIONS 1. Whisk vinegar, olive oil, mustard, and pepper in a medium bowl. Transfer 6 tbsp of mixture to a smaller bowl and whisk in honey; set aside. 2. To mixture in the medium bowl, add 1/2 tsp salt, Italian seasoning, and garlic powder. Add chicken; toss to coat. Marinate for 30 minutes. 3. Coat a grill pan with oil. Over medium heat, add chicken and cook until grill marks appear on each side, about 5–7 minutes. Transfer to a plate; let stand for 5 minutes. 4. Arrange romaine, tomatoes, mozzarella, and basil on a large platter; sprinkle with salt. Top with the sliced chicken and drizzle with the honey mixture.
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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
The Ulmer Family’s Holiday Adventure to Minneapolis PAGE 1 Foods to Avoid for a Good Night’s Sleep PAGE 2 Patient Testimonials: Getting Confidence Back PAGE 2 Defrost Your Joints With These Pain-Relieving Techniques PAGE 3
Chicken Caprese Salad PAGE 3
Italy’s Most Photogenic Seaside Destination PAGE 4
While farmers developed the area in the 11th century, Cinque Terre was inaccessible by road until the 1960s. One has to admire the ingenuity of residents who carved terraces into the steep cliffs, stacked houses down the ravines, and cultivated olives and wines so superb that kings favored them during the Renaissance. Hiking is a favorite pastime here, and visitors this winter are in luck. One of the most beautiful walkways in the world, the half-mile Via dell’Amore (or Pathway of Love), reopened in August 2024 after repairs following a 2012 rockfall. Reservations are required, and visitors are only allowed to walk one way on the path from the village of Riomaggiore to Manarola. Unlike the steep, rugged hiking paths elsewhere in Cinque Terre, however, part of the Via dell’Amore is wheelchair accessible, and the breathtaking views are worth the effort. Planning to drive in and around Cinque Terre isn’t wise. The clifftop roads are narrow and frightening, even for seasoned drivers, and nonresidents aren’t allowed to park in the villages. A better strategy is to take the train from the Genoa or Pisa airports (about 1–2 hours). Check the national park website at Parconazionale5terre.it before you arrive to learn about any winter storm closures and trail conditions.
Imagine a cluster of ancient seaside villages along the Italian Riviera so picturesque that it inspired a Disney film. Cinque Terre, or “five lands,” encompasses five breathtakingly photogenic fishing villages along the northwest coast of Italy. Recognized as a UNESCO World Heritage area, this national park offers all the attractions visitors love about Italy, from extraordinary food and wine to exciting seaside views. Childhood memories of Cinque Terre inspired Disney director Enrico Casarosa to re-create the setting for his Oscar- nominated coming-of-age film “Luca.” Cinque Terre’s narrow streets are often filled with day-trippers during the summer, nearly overwhelming the area’s 4,000 residents. The flood of tourists eases in the winter, however, making this the best season to savor Cinque Terre’s beauty and culture. Discover Cinque Terre WALK THE ITALIAN RIVIERA’S ‘PATHWAY OF LOVE’
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