www.advancedpracticept.com | 406-770-3171
4 DECADES OF THANKS MY LIFE IN PHYSICAL THERAPY
I didn’t realize how good I had it until I left Montana. When I went off to school and took a job out of state, it really started to sink in that my own little private paradise couldn’t be found anywhere else. By the time I came back, I knew I was back to stay. I've always known that I wanted to help people, and now I’m able to do so in the place I call home. There’s no greater joy than giving back to our little community by healing people through physical therapy. As a part of Advanced Practice PT, we’re ready and able to get our clients back on their feet. Together we continue to make our great state a wonderful place to live by helping people improve their bodies and giving them every chance to pursue their passions. That’s why I practice PT, and after nearly 40 years in the industry, the excitement still hasn’t faded. resources we do today. There was no internet or job search sites to figure out what I wanted to be in life. We just had the outdoors, each other, and the good Lord above. That’s why I decided to dedicate my life to spreading the word. I remember telling my brother when I was in the third grade that I wanted to become a missionary, and I kept that dream up until high school when I had a major revelation. A friend Growing up in a small town like Bigfork, we didn’t really have the
had mentioned physical therapy to me, and it was the first time I’d ever heard of it. After doing some research, I fell in love with everything about it. The problem was that Montana didn’t have any physical therapy schools at the time, so I hauled myself to snowy North Dakota and completed my studies there. Every day I’d walk through the elements to my courses, and after my graduation, I took a job up there for the next five years. Eventually, I felt the calling to come back home to the state I love. Public knowledge about the field had changed through the years, and I knew it was time for me to give back to our community. Today, we know more about the human body than ever before. You just have to have the knowledge to identify what’s wrong. I love the problem-solving aspect of what I do, and I make it a goal to use my skills to benefit every patient who walks into our office. Before I came to Advanced Practice PT, I was fortunate enough to open my own practice for eight years in the area, but I’ve never been happier than where I am today. After opening our doors in 2011, our staff has made an incredible difference in the lives of our patients — many of whom we’re now proud to call our friends.
from our work. It isn’t easy, especially in more complex cases, but we know we can get our patients through the most difficult times of their lives. Our staff of dedicated specialists love what they do every day and our patients love walking through those doors for their appointments. From stroke victims and patients with multiple sclerosis to sports injuries and rehab, we are ready and able to provide you the care you deserve. Through my job and my faith in a higher power, I’m proud to have made a real difference in the lives of those around me. I’ve never been in a better place than I am today. We’d love to have you come be a part of the Advanced Practice experience. To find out more about what we can help with here at Advanced Practice PT, give us a call at 406-770-3171 or visit our website at AdvancedPracticePT.com.
What sets us apart from other practices is the pure joy that we get
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IT’S ALL GREEN TO ME THE BEST GREEN FOODS TO ADD TO THE MENU
You need to eat more green foods.
recently noted that people who get most of their vitamin E from their diet tend to have a lower risk for Alzheimer’s disease. It’s all the more reason to enjoy that avocado toast!
No, this doesn't mean green Skittles. Green vegetables comprise one of the most important food groups, and most people aren’t eating enough of them. But if you do decide to get more nutrients from green veggies, remember that not all greens are created equal. Dark leafy spinach is basically a superfood, offering protein, iron, vitamin A, and tons of minerals. Meanwhile, iceberg lettuce or celery may fill your stomach up, but they offer little to no nutritional value. Next time you’re at the grocery store, keep an eye out for these top-rated green vegetables that are both delicious and nutritious.
Looking for a filling mid-afternoon snack? Skip the potato chips and help yourself to some edamame. These Japanese soybeans are a familiar sight on sushi menus, but they’re also readily available in the freezer section of your local grocery store. Edamame is delicious and a great source of protein, making it the perfect snack.
Step aside, kale; here’s the real queen of green. With more calcium than milk, more iron than spinach, and more vitamin C than an orange, watercress is one of the best greens you’re not eating. With all of these extra vitamins, watercress has been shown to improve heart health, bone health, and even act as an antidepressant. Next time you need a pick-me-up, consider a watercress salad. Your whole body will thank you! Bad childhood encounters with canned spinach or steamed Brussels sprouts are why many people avoid green veggies. But the produce section is full of tasty, healthy options waiting to appear on your dinner plate and improve your well-being.
They’re tasty, they’re trendy, and they’re great for your eyes. Avocados are a great source of an antioxidant called lutein, which improves eye health. They’re also rich in vitamin E. Researchers have
WHY TAI CHI IS COOLER THAN YOU THINK BETTER BALANCE WITH THE INTERNAL MARTIAL ART
When you think about martial arts, a few images come to mind: Mr. Miyagi, possibly nunchucks, and people breaking objects using impressive disciplined strength. But one of the most powerful martial arts you may not immediately picture is tai chi. This ancient Chinese form of combat in slow motion is an internal martial art that works from the inside out by developing the body’s internal energy, known as qi, or “chi.” In Chinese medicine, balanced qi is essential to good health. Hundreds of studies demonstrate the mental and physical benefits this quiet martial art provides. Because of its focus on posture, tai chi is particularly helpful for balance. In Harvard’s analysis of 20 different studies, tai
chi was shown to improve cognitive function and slow the progression of dementia more than other forms of exercise. While the movements appear mild, the practice of tai chi requires discipline and strength. That’s part of the reason why it provides a powerful punch of health benefits and also why less than 5 percent of people stick with it. Some teachers say it takes three years to learn the basic movements of tai chi — and more than a lifetime to master. Physical training, combined with the internal meditative aspect of tai chi, are the reasons martial arts legend Jet Li has turned to the exercise in recent years, even campaigning to make it an Olympic event. In an interview, Li explained his push to make tai
chi a more widely recognized and accepted exercise: “In our attempts to push ourselves, we’ve lost sight of an important part of the sporting mindset: balance.” For anyone setting out on a mission to age gracefully, tai chi can help reduce your risk of falling with its focus on posture. An ounce of preventive tai chi may be worth a pound of cure; the Center for Disease Control reports that people pay an average of $35,000 in health care costs every time they fall. Many community centers and health and wellness facilities offer opportunities to learn tai chi, from free community classes to entire tai chi facilities. Go see for yourself why this is the martial art everyone should practice.
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AN ANCIENT SOLUTION TO MODERN PROBLEMS THE TRUTH ABOUT MEDITATION
Close your eyes and take a deep breath.
defy gravity and hover above the earth? Probably not. But there are so many benefits that will leave you feeling lighter in another way. A study published in JAMA Internal Medicine found that mindful meditation lowers stress levels, and patients who habitually meditate report less chronic pain. Another study published in the same journal found that regular meditation also fights depression. Meditating is as simple as sitting in a quiet place, closing your eyes, and focusing on your breathing for a few minutes. Whenever your mind starts to wander, gently bring it back to your breath. You don’t need to climb a mountain or pay for a week-long retreat to start meditating. HOW DO I MEDITATE?
This is the first step in every meditation session. Though often associated with the New Age metaphysical movement, meditation isn’t all about incense and healing crystals. Meditation is an ancient practice that strengthens your mental focus, and recent research suggests that it offers real solutions to modern problems.
foundation for meditation. Popular apps like Calm or Headspace are available on any smartphone and offer guided courses you can start anywhere, anytime. You could also check online or at your local community center for group classes if you would like some in-person guidance. Meditation isn’t a magical ritual that will cure all that ails you, but plenty of research suggests meditation does provide tangible benefits to our mental and physical well-being. Maybe one day, meditation will be as commonplace as daily exercise.
WHAT IS MEDITATION?
Meditation has strong roots in various religious and cultural traditions, but anyone can find value in practicing it. The purpose of meditation is to strengthen your mind by promoting mindfulness, focus, and awareness.
DOES MEDITATION WORK?
It depends on what you mean by “work.” Will meditation allow you to
That said, there are plenty of resources that help beginners build a strong
ZUCCHINI SALAD WITH TOASTED HAZELNUTS
TAKE A BREAK!
Inspired by Food & Wine magazine
• 3 small zucchini (3/4 lb.) • 1/2 tsp lemon zest, grated • 3 tbsp fresh lemon juice • 3 tbsp extra-virgin olive oil • Salt and pepper, to taste • 1/4 cup toasted hazelnuts, coarsely chopped • Mint leaves, for garnish • Parmesan cheese, preferably
1. Using a mandolin or very sharp
knife, slice zucchini lengthwise into extremely thin, wide ribbons. 2. Arrange zucchini ribbons on a plate, sprinkle with lemon zest, and drizzle with juice. 3. Drizzle oil over zucchini, season with salt and pepper, and toss. 4. Scatter hazelnuts over the top, garnish with mint and cheese, and serve.
Parmigiano-Reggiano, for garnish
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406-770-3171 | www.advancedpracticept.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
INSIDE THIS ISSUE
MY JOURNEY IN PT
2. ARE ALL GREEN FOODS THE SAME? GIVE TAI CHI A TRY 3. TAKE A DEEP BREATH ZUCCHINI SALAD WITH TOASTED HAZELNUTS 4. STRETCHES FOR BETTER BALANCE
2 STRETCHES YOU SHOULD DO EVERY DAY
FOR BETTER BALANCE AND FLEXIBILITY
Your fitness routine is likely centered on building strength, tone, and endurance. But what about your balance? As American Council on Exercise (ACE) certified trainer Robbie Ann Darby points
for anyone who suffers from plantar fasciitis): Kneel on the floor, arranging your legs under you so that your shins and the tops of your feet are on the floor and your glutes are resting on the bottoms of your feet. Maintain an upright posture. Raise yourself slightly, pick up your heels, and tuck your toes under. Slowly ease your weight back over your feet so that your glutes are resting on your heels and your toes are stretched. This can be an intense stretch, so ease into it. If it’s too much right now, start by sitting in a comfortable position with one foot in your lap. Gently pull back on your toes until you feel a stretch. Hold for one minute. CALF STRETCH Your calf muscles can limit your ability to place your feet flat on the ground
while doing lunges, squats, and other movements. If your calves are tight, stability can be difficult. To stretch your calves, stand facing a wall and put your left foot behind you, toes facing straight ahead. Lean forward, keeping your heel on the ground and using the wall for stability, until you feel a stretch. Hold for 30–60 seconds, then switch sides. Try adding these stretches to your routine 3–5 days a week, building up to once per day, every day. physical therapy can help. Whether you experience balance challenges related to aging or an inner ear issue, physical therapists can show you how to strengthen muscles and improve flexibility relative to balance — and make it fun in the process! Contact your local PT team to find out how they can help. If you’re experiencing balance issues or are concerned about falling,
out, improving your balance benefits everything you do. By improving your flexibility through stretching, you’ll be able to master the transitions between exercises and develop the power you need for better balance. Here are two essential stretches you can incorporate into your everyday routine. FOOT STRETCH Our feet carry us every day, and when they’re tight, our balance can be affected. Help ease foot tension with this stretch (which is also great
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