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NOVEMBER 2018
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THE MAGIC OF THANKSGIVING FOOTBALL, FOOD, AND FAMILY
Well, it certainly is feeling and looking a lot more like fall. I’m sure many of our readers are making plans for the holidays — whether that means visiting with family here in Illinois or traveling farther afield. I, for one, can’t wait for the turkey, stuffing, and “day- after” sandwiches that come with Thanksgiving. Like a lot of couples, Emilie and I alternate whose family we visit for each holiday. Last November, we hosted Emilie’s family for Thanksgiving. So this year, we’ll head to my aunt’s house for the big feast. While dinners with my side of the family usually feature a lot of food and even more people, they’ve become really laid-back in recent years. When I was young, my grandma used to have us all over to her house for Thanksgiving. The kitchen was too small to seat everyone, so she would break out the card tables and turn her living room into a makeshift banquet hall. Was it crowded and chaotic?
“WHILE WE AREN’T ALL CRAMMED AROUND CARD TABLES ANYMORE, THESE FAMILY GATHERINGS HAVE STILL RETAINED THEIR MAGIC.” These days, things don’t feel as crowded. Relatives have moved, cousins have grown up and tend to spend the holidays with their own families, and my aunt’s house has a lot more room than Sure. But with great food, family, and football on the TV, what’s not to like? Grandma’s. But we still have the same great food and same strong familial bonds. You can bet we’ll watch the Bears versus Lions game that morning too. Don’t get me wrong — Ulmer Thanksgivings are still pretty large. My sons’ favorite parts of the turkey are the drumsticks, and
when we celebrate Thanksgiving with Emilie’s family, they normally go uncontested. But Zach and Nathan will have to act pretty quickly if they want to snag a large drumstick for themselves this year. While we aren’t all crammed around card tables anymore, these family gatherings have still retained their magic. Even when your loved ones live close to home, it’s great to have a day dedicated to breaking bread together and enjoying each other’s company. It’s rare that we get an opportunity to slow down and appreciate our loved ones. Our family has had some health scares this year, which makes it all the more important to treasure our time together, and there’s no time like the holidays to take stock of what’s changed over the past year and reflect on the impact our relatives have had on us. So, whether your family is big or small, near or far, I hope you have a safe and wonderful Thanksgiving. –Mike Ulmer
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Whenever an activity involves heavy lifting or repetitive motion, it’s important to take steps to prevent injury. While back pain, carpal tunnel, and sore shoulders are normally associated with work-related injuries, it’s important to note that these issues can also result from working in the kitchen if you’re not careful. With the big feast coming up at the end of the month, here’s a guide to pain-free cooking! MIX IT UP Even if you’re “just” chopping carrots or peeling potatoes, you may be exposing yourself to a repetitive strain injury. Standing for long periods with your shoulders hunched forward is also bad for your back. While it’s always important to keep an eye on your posture, the best way to avoid pain and stiffness is to do a mix of activities in short bursts. If you’re cooking with family, consider swapping jobs every six or seven minutes to give your body a break from the same motions and positions. USE YOUR TOOLS If you are older or suffer from arthritis, this is an especially important point. Ergonomic kitchen utensils PAIN-FREE COOKING
are available to make many cooking tasks, from slicing to stirring, easier to handle. Using oven mitts rather than pot holders also lets you grip hot items with greater confidence and reduces the likelihood of an accident. LIFTING THE TURKEY All right, here’s the big one: One of the easiest ways to hurt your back is to lift a heavy object while simultaneously twisting your torso — the exact thing one might do when trying to take a turkey out of the oven in a single fluid motion. Do not put yourself and the feast at risk. Lift with your legs, straighten all the way up, and then turn to where you want to carve it. No one wants to throw their back out before Black Friday. We hope you have a safe and happy start to the holiday season. If any aches or pains develop as the weather gets colder, feel free to swing by and let our physical therapy experts get you moving again!
“I am happy with Kinetic. When I first came in, I could barely walk with my cane. Today, I walk without a cane. I’m pain-free and 100 percent better than when I walked in the first time to
“I am very thankful for all the care and concern for my well- being throughout this hip replacement rehabilitation. Chris has been very thorough and persistent as he guided me through the process.
Kinetic. I would recommend Kinetic to anyone. Thank you, Emilie. You made a difference in my health.” –Albina Mikec
His good nature has made everything move in a positive direction with encouraging words and even humor at times. Thank you to all the staff at Kinetic. I appreciate the warm atmosphere I felt every time I came here, even when I was late.” –Janice Phillips
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Do you notice that when you stand up from your chair, you feel a pain in your lower back? If so, it could be your SI joint acting up. Its full name is the sacroiliac joint. There are two of them in your lower back, and they sit on each side of your spine. Their main job is to carry the weight of your upper body when you stand or walk and to shift that load to your legs. Dysfunction in the SI joint can produce many painful symptoms due to its connection to the pelvis, which transmits and absorbs forces between the spine and the lower body. Because the pelvis provides attachment sites for 35 different muscles and protection for the abdominal organs, any kind of severe trauma — or even repetitive stress — can cause a lot of pain in
the lower limbs. That’s why, here at Kinetic Physical Therapy Specialists, we spend a lot of time trying to accurately pinpoint the cause of your pelvic pain by paying close attention to your symptoms. There is no single test that can diagnose SI joint dysfunction, but patients with sacroiliac injuries usually experience pain when sitting that is relieved with standing and walking. Interestingly, females are more prone to these kinds of symptoms due to the more mobile anatomy of their pelvises. Additionally, many mothers will have experienced trauma to their pelvic basket or sling — the muscles responsible for maintaining pelvic integrity. Of course, this probably doesn’t seem like big news to moms out there, but pelvic pain
and childbirth often go hand in hand. However, SI joint dysfunctions are often misdiagnosed as a type of pelvic-floor disorder and go unidentified and untreated. Because this type of injury is so prevalent and complex, we ensure that each patient receives an individualized treatment plan — one that explores the source of their pain rather than merely treating the symptoms. If you would like more information about SI joint dysfunction or would like to schedule an appointment, please give us a call at 847-515-8970.
Sudoku
A Simple Brine for Succulent Turkey
INGREDIENTS • 3/4 cup plus 2 • 3/4 cup sugar • 1 carrot, peeled and diced • 1 large onion,
• 2 large sprigs thyme • 2 bay leaves • 1 tablespoon black peppercorns • 1/4 teaspoon crushed red pepper flakes • 1/4 teaspoon fennel seeds (optional)
tablespoons kosher salt
peeled and diced • 1/4 cup celery, diced
DIRECTIONS 1. In a large stock pot, bring salt, sugar, and 4 cups water to a boil. Stir until all ingredients are dissolved. 2. Turn off heat and add remaining ingredients. Place brine in the fridge, uncovered, until cold. 3. Add 6 quarts cold water to brine. Add turkey and submerge completely. Brine chilled for up to 72 hours.
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INSIDE The Magic of Thanksgiving PAGE 1
3 Tips for Pain-Free Cooking PAGE 2
My PT Story PAGE 2
Is Your SI Joint Giving You Problems? PAGE 3
A Simple Brine for Succulent Turkey PAGE 3
Thanksgiving Dishes Your Table Is Missing PAGE 4
When you think of Thanksgiving food, the first dishes that pop into your mind are probably turkey, mashed potatoes, and green bean casserole. They’re a part of nearly every Thanksgiving meal. And while these delicious foods are something you don’t want to skip, there are dishes your table is sorely missing — dishes that don’t get the respect they truly deserve. This Thanksgiving, why not take a look at a few other options?
the right accompaniment, they can make for an extremely tasty and nutritious dish. For example, try roasting halved Brussels sprouts with dried cranberries and bacon, drizzled with a raspberry balsamic vinaigrette. SAUSAGE Put a creative spin on your traditional Thanksgiving dishes and try using sausage in the stuffing. An Italian sausage, for instance, adds a kick of flavor to any stuffing, homemade or from the box. You can also experiment with other kinds of sausage to find the flavors that best complement your stuffing. Use a sweet sausage when you need something to pair with a stuffing that incorporates apples. CRANBERRY SAUCE This Thanksgiving staple rarely gets the attention it deserves. While it’s easy to buy a can of cranberry sauce, you do your guests a culinary disservice by going this route. Instead, make your own cranberry sauce. There are many recipes online, and all you need are some fresh or frozen cranberries, orange juice, and sugar to make the best cranberry sauce of your life.
SOUP This is one dish that rarely hits the Thanksgiving table. But try a butternut squash or broccoli cheddar soup and you’ll be surprised just how “at home” it feels among
the rest of your spread. It’s perfect to serve ahead of the main course, as the final touches are put on the turkey, or when the green bean casserole needs a few more minutes in the oven.
BRUSSELS SPROUTS These tiny greens often get overlooked during Thanksgiving, but with
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