Check out our Jan newsletter!
JANUARY 2023
847-515-8970 • www.KineticPTS.com
WHAT HAPPENS IN VEGAS … GOES INTO THE NEWSLETTER? Help Me Plan Our Upcoming Trip!
Several years ago, Emilie and I traveled to Las Vegas for the American Physical Therapy Association’s Private Practice Conference — and they put us up in style. We scored a discounted rate at one of the swankiest hotels on the strip: Wynn Las Vegas. Looking back, I still can’t believe the luxury. The hotel had a casino, more than a dozen restaurants, a theater, and even a Ferrari dealership inside. It was a totally over-the-top atmosphere. When Emilie and I looked into staying an extra night without our conference discount, we discovered that one “normal” day would cost more than all three of our nights at the conference rate combined. Yikes! Our time in Vegas was short-lived, but I really enjoyed it. Even though I’m not a big gambler (call me crazy, but I like to keep my money in my wallet), there was still plenty to see and do. When Emilie and I walked through the casinos to check out the art and architecture, we ran into a group of friends from college. We caught a show and ate delicious food between conference lectures. Emilie and I are heading back to Vegas this January — but not to the Wynn. Instead, we’ve booked rooms for ourselves,
Nathan, and my parents at a Holiday Inn located away from the Strip. Nathan’s team has a hockey tournament in the city, so we’re taking advantage of the opportunity to play tourist again. I have no idea what the vibe is like at Vegas Holiday Inn, but I’m already picturing scenes straight out of “National Lampoon’s Vegas Vacation.” You’re probably wondering why my parents are coming along instead of Zach. Well, there are two main reasons. First, my mom has always wanted to watch Nathan play hockey. When she and my dad learned about the Vegas tournament, they jumped at the opportunity to come along and see Sin City for the first time. “This is my first time visiting Vegas without a conference to keep me busy, so if you’ve been to Sin City before, I’d love suggestions for how to spend the trip!” Second, Zach will be busy at home. He successfully auditioned for the statewide Illinois High School Theatre Festival, and he’ll be performing at the University of Illinois Urbana-Champaign that weekend. I’m incredibly excited for
him! He and his friends have been practicing for months, sometimes working on weekends for more than 12 hours straight. The performances are closed to the public, so Emilie and I wouldn’t be able to watch Zach compete even if we stayed home. So, we decided to split up for this vacation. The trip also falls during Emilie’s birthday, so it’ll definitely be a crazy weekend. Fortunately, Emilie loves hockey, so she doesn’t mind spending her big day cheering on the Northwest Chargers at City National Arena, where the Vegas Golden Knights practice. This will be my first time visiting Vegas without a conference to keep me busy, so if you’ve been to Sin City before, I’d love suggestions for how to spend the trip! Where do you like to eat? What are your favorite places to visit? Which activities should we try to squeeze into our schedule, and which ones should we skip? You can email your suggestions to me at UlmerPT@yahoo.com. Thanks in advance — you guys always come through with great advice, and I can’t wait to read your ideas! –Mike Ulmer
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VOLUNTEER TO KEEP YOUR BODY AND MIND ACTIVE!
Sharing Your Time Can Become Your Favorite Exercise
Staying active is increasingly vital to our health as we age. But pain, injury, or the lack of an exercise location can limit how we keep fit. But luckily, there is an easy way to have an active lifestyle without lifting weights or joining a gym: volunteer! Here are three reasons volunteering can be your new favorite exercise if you’re looking to flex some physical, mental, or
Most organizations are happy to modify more strenuous activities (like lifting heavy boxes or walking up a steep hill) to fit your abilities. So, even if you’re just beginning an exercise habit, volunteering is a perfect initial step in your fitness journey. YOUR BRAIN EXPANDS. When you volunteer with others, you usually have a common goal, like feeding the community, cleaning up a park, or planting a garden. Joining others to accomplish a task provides a significant brain boost, and studies show camaraderie increases positive thoughts and feelings. On top of feeling better, volunteering keeps your mind agile.
By working hard to solve a problem, you’re using more neural pathways, which helps keep mental decline at bay. YOU FORM CONNECTIONS. As we mentioned earlier, when you show up to volunteer, others usually attend for the same reason. Socializing with the group can help you feel less isolated and more connected to others, and some of these people may even become friends when the job is complete. If you want to get active but don’t know of volunteer opportunities in your area, visit VolunteerMatch.org and enter your zip code to find local in-person options. Help yourself and others by making volunteer work your go-to exercise!
social “muscle.” IT MOVES YOU.
Volunteering offers different ways to move your body! Even small things like strolling through a park to pick up litter, navigating around a soup kitchen, or directing visitors at your local donation center keep you active.
PATIENT TESTIMONIALS Getting Confidence Back
“An excellent choice with a successful conclusion. I had my right hip replaced five years ago and needed to take care of the left one. Surgery was on Jan. 5, 2022, and I decided to go to Kinetic Physical Therapy to guide me through my 15-week recovery process. I
“I began working with Mandie shortly after I had replacement surgery on my right shoulder. She provided a variety of exercises and activities to ensure my sessions did not become repetitive and boring. She also gave me descriptive
instructions for at-home exercises to supplement my scheduled sessions with her. I am grateful for her help in restoring my abilities to their pre-surgical level.”
selected them based on my understanding they were highly competent with a very delightful staff. My therapist was Emilie, a delight to work with.”
–Bonnie Scherkenbach
–B.R. Weisner
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HOW TO EAT FOR A BETTER RECOVERY USE THESE NUTRITION TIPS IN 2023
We’re a team of physical therapists, not nutritionists, but over the years, we’ve discovered that the food you eat plays a big role in how well you recover after an injury or surgery. Here are a few tips we’ve put together based on scientific studies and our own experiences in the clinic. 1. Prevent muscle loss with protein. You should eat plenty of protein-rich foods like eggs, chicken, turkey, tofu, beans, and fish during recovery. This will help you retain your strength and avoid losing muscle mass. One recent study published in the journal Nutrients specifically recommended drinking a protein-rich drink (like a whey- or soy-based protein shake) 30 minutes before bedtime. That late-night protein hit will improve your metabolism and short- and long-term muscle recovery. 2. Reduce inflammation with omega-3 fatty acids. It’s vital that you eat omega-3s during rehabilitation. These acids help reduce inflammation in the body, alleviating aches and pains and encouraging healing. According to the Harvard T.H. Chan School of Public Health, they also “help prevent heart disease and
stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions.” You can eat fish to get your daily dose of omega-3s, but Harvard reports they’re also present in vegetable oils, nuts, flax seeds and oils, and leafy vegetables. 3. Promote healing with complex carbs. Don’t test out the trendy keto diet while your body is in recovery mode! You need to ingest complex carbs; if you don’t, your body will rely on protein for energy, and you may lose muscle. Include complex carbs like whole grains, fruits, and vegetables in your diet to keep your blood sugar under control and give your body the support it needs to heal. You can skip simple carbs like candy, white bread, and sugary drinks — they don’t do much for you. These tips are general guidelines that should work for most people. You can even make them part of your New Year’s resolutions! For advice tailored specifically to your body and situation, make an appointment with your doctor or dietician.
Sudoku
Air Fryer Roasted Salmon With Sautéed Balsamic Spinach
INGREDIENTS • 3 tsp olive oil, divided • 4 salmon fillets (6 oz each) • 1 1/2 tsp reduced- sodium seafood seasoning • 1/4 tsp pepper
• 1 garlic clove, sliced • Dash of crushed red pepper flakes • 10 cups fresh baby spinach (about 10 oz) • 6 small tomatoes,
cut into 1/2-inch pieces • 1/2 cup balsamic vinegar
DIRECTIONS 1. Preheat air fryer to 450 F. Rub 1 tsp oil over both sides of salmon, then sprinkle with seafood seasoning and pepper. In a greased air fryer basket, place salmon. 2. Cook about 10–12 minutes until fish flakes easily. 3. In a 6-qt stockpot, place remaining oil, garlic, and pepper flakes. Heat over medium-low heat for 3-4 minutes. Increase heat to medium-high. Add spinach and cook until wilted. Stir in tomatoes; heat through. 4. In a small saucepan, bring vinegar to a boil. Cook until vinegar is reduced by half, then remove from heat. 5. Arrange spinach on serving dish. Place salmon over spinach mixture and drizzle with balsamic glaze.
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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 Mike Heads Off to Sin City PAGE 1 Volunteer to Stay Active PAGE 2
Patient Testimonials: Getting Confidence Back PAGE 2 3 Nutrition Tips for a Better Recovery PAGE 3 Air Fryer Roasted Salmon With Sautéed Balsamic Spinach PAGE 3 3 Unique Winter Activities to Experience PAGE 4
moose, bears, and caribou as you take in the beauty of Alaska’s environment. SKATING ON MIRROR LAKE AT LAKE PLACID Lake Placid, New York, had the privilege of hosting the Winter Olympics twice, so it’s no surprise they have some amazing cold weather
Throughout winter, we have the opportunity to participate in many activities that are only possible during this season. We can ski, snowboard, snowshoe, sled, and more. While some people fly south for winter vacations to escape the cold weather, others travel to extraordinary winter destinations within our country. Plenty of options are available if you’re looking for a truly unique experience this winter. Here are three winter activities that will leave you with long-lasting memories. SNOWMOBILE TOURS IN ALASKA Alaska is one of America’s hidden gems, even though it’s the biggest U.S. state. If you’re looking for unique winter experiences, you’ll want to visit Alaska. One of the coolest adventures you can experience is a snowmobile tour. You can hop aboard a snowmobile and ride the same path as the Iditarod Trail Sled Dog Race or visit some beautiful mountains and glaciers. Many of these tours will lead you right past Want to Try Something New This Winter? CHECK OUT THESE 3 UNIQUE ACTIVITIES
activities to showcase. A truly exceptional experience is skating on Mirror Lake. They have a 2-mile-long ice track where you can test your speed and areas for people to skate openly or play a game of ice hockey. You can even participate in dog sledding there. It’s a beautiful area filled with various winter activities. ICE FISHING EXCURSIONS IN BRAINERD, MINNESOTA While fishing might be more commonly known as a spring or summer activity, you can get plenty of fishing done in the winter if you know where to go. Brainerd is considered one of the best places to visit for ice fishing enthusiasts. There are over 300 fishing lakes near the city, and you can expect to catch bluegill, walleye, largemouth bass, yellow perch, northern pike, and many others. If you like to fish throughout the year, check out Brainerd.
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