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JULY 2025
847-515-8970 • www.KineticPTS.com
Cruise Control With a Side of Crutches Hobbling Through the High Seas With the Whole Crew
When you’re a physical therapist who’s just broken his own leg, the universe has a funny way of forcing you to take your own advice. Usually, I’m the one reminding patients to take it slow, listen to their bodies, and embrace the long journey to a complete recovery. But now that I’m hobbling around with crutches and counting down the days until I can stand like
I’m 14+ weeks since surgery from my ski injury and just starting to put full weight on the leg without crutches. So, while I won’t be ziplining through a forest or hiking glacier trails, I’m perfectly content to park myself on a bench, watch the world go by, and let my family have their adventures. There’s something to be said for slowing down … even if it isn’t exactly by choice.
but their love language certainly includes buffet access. They’ll eat anything labeled “unlimited” and make it a personal challenge. My mom, meanwhile, is dead set on defeating them in pickleball, despite never having played a day in her life. I admire her confidence, but plan to have the ship’s medical team on standby. That could get interesting, really fast. The multi-family chaos, the cold, the questionable mobility — I wouldn’t trade it. With Zach headed back to college once the fall semester begins and Nathan 18 in 3 months, I know these kinds of trips are numbered. These moments, uninterrupted, unscheduled, just the four of us watching glaciers or laughing over breakfast, are the real treasures. And crutches or not, I wouldn’t miss it for the world. What I’m really looking forward to is time. Time with my boys, who are growing up faster than I’d like. Time to sit, breathe, and be with the people who matter most. If a glacier cruise on crutches is what it takes to slow down and soak it all in, well ... I’m all aboard. –Mike Ulmer
normal again, I’ve found myself on the receiving end of those same pep talks. The timing, of course, is impeccable
This Alaskan cruise is a major shift from our usual summer plans. We’re Midwest folks. The Fourth usually means blazing sun, sizzling grills, and
because this July, I’ll be dragging this busted leg onto an Alaskan cruise with my entire family.
trying not to melt on a patio somewhere. But this time? We’re swapping the heat for misty mornings and cool sea air. A couple of years ago, we spent the holiday on the Oregon coast to visit Emilie’s father, and I remember thinking how surreal it felt to wear jeans and a hoodie in July. This year’s forecast? Probably more of the same, minus the sand and plus a few glaciers. The boys, Zach and Nathan, are mostly in it for the food. At 20 and 17, an Alaskan cruise might not sound adrenaline-pumping now,
The trip came together thanks to my parents, who decided early on that sailing past icy fjords sounded like the perfect way to celebrate the Fourth of July. They managed to wrangle me, Emilie, our two sons, and my brother’s family into joining. And honestly? I couldn’t be more excited. Sure, my legs are still on the mend, and I’m currently doing the whole partial weight- bearing with crutches routine, but what better place to slow down than the deck of a cruise ship sailing through glacier country?
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From Farm to Freezer
Freezing Food Locks in Freshness and Nutrients
Freezing food — what’s not to love about it? Not only does it save time and reduce food waste, it also retains nutrients and keeps your favorites on hand and ready to use. Let’s dive into the many benefits of freezing your food and how it stacks up nutritionally. UNDERSTAND THE COLD, HARD FACTS OF NUTRIENT RETENTION. Did you know that, according to the U.S. Department of Agriculture, freezing food doesn’t change its nutritional value? Instead, it’s like hitting the pause button, especially for fruits and vegetables. The moment these foods are picked, they start losing nutrients. However, freezing them shortly after harvest (often done at the peak of ripeness) helps lock in vitamins and minerals. According to a study published in the Journal of Food Composition
and Analysis, frozen fruits and vegetables can be just as nutritious as their fresh counterparts, and, in some cases, they might even retain nutrients better than fresh foods stored for several days. WHAT HAPPENS TO FOOD IN THE FREEZING PROCESS? When you freeze food, tiny ice crystals form. The quicker the freezing process, the smaller these crystals, which is important because smaller ice crystals cause less damage to cell structures. This helps to preserve the food’s texture, flavor, and nutritional content. Fast freezing processes like those used commercially minimize nutrient losses and help preserve food close to its original state. WHICH FOODS FREEZE BEST? Almost any food can be frozen, but some handle the process better
than others. Fruits and vegetables with high water content, such as watermelon and lettuce, can become mushy when thawed because the large ice crystals rupture cells. However, berries, peas, corn, carrots, and greens like spinach freeze well. Meats and fish are also great options for freezing. ARE THERE ANY NUTRITIONAL DOWNSIDES? While freezing does an excellent job at preserving nutrients, water- soluble vitamins like B and C can be slightly reduced during the blanching process (a quick boil used primarily for vegetables before freezing to inactivate enzymes that degrade quality). However, this loss is often minor compared to the losses during refrigeration over several days.
PATIENT TESTIMONIALS Getting Confidence Back
“I had a history of bilateral rotator cuff tears and
subsequent surgeries many years ago. Over the past year my shoulders, neck and back started hurting again and my range of motion was restricted. I attended a free session at Kinetic and then decided that
“Amanda is a great therapist. I came in with a joke every time and made her smile; she made my back better which made me smile! I know that as I get older I will have aches and pains but I know where to come to feel better. I will always ask for Amanda. She is my angel and Kinetic is my place! Thank you Amanda!” – Charlie McGraw
I wanted to be free of all the pain. The office staff helped me with medical clearance. I signed up for PT and Emilie was a great therapist. She focused on my needs by listening and observing. What Expertise!! The exercises helped me achieve a greatly increased range of motion, more strength and the absence of pain! Thank You!” – Fred Kimmel
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VACATION DOESN’T MEAN STARTING OVER Keep the Progress Going Even When You’re Miles From Home
Summer travel season is in full swing, and that means road trips, flights, and beach days galore. But if you’re in physical therapy or working on fitness goals, taking time off doesn’t mean pausing your progress. Just ask our physical therapist and owner, Mike, he’s traveling this summer with an injury, and he’s staying committed to his recovery (and squeezing in his home Before you pack your bags, talk to your physical therapist about a home exercise plan that fits your destination and schedule. Whether it’s a hotel gym, a beach path, or a quick in-room circuit, having a tailored plan will help you stay active with minimal equipment and effort. You’d be surprised how much you can get done with a mat, a plan, and motivation. SNEAK MOVEMENT INTO YOUR DAY. exercises between sightseeing stops). CHECK IN BEFORE YOU CHECK OUT. Travel plans are often packed, but there are more moments to move than you might think. Long lines? Layovers? Stuck at the gas station? These are all golden opportunities to move, stretch, walk, or do light
exercises. A quick walk around the airport or a few shoulder stretches in the car can make a big difference. STRETCH SMART WHILE YOU SIT. Long flights or road trips can leave your body stiff. Taking short breaks every 30 minutes to stand or stretch helps reduce tightness and improve circulation. Can’t get up? Try seated stretches like chest openers and backward shoulder rolls, which can release tension and protect your posture while you wait for the seat belt sign to go off. PLAN AHEAD FOR SUPPORT. If walking long distances or standing for too long is difficult, don’t hesitate to request accommodations to avoid injury. Ask for wheelchair assistance at the airport or a hotel room closer to the elevators. Bringing a letter from your therapist can also help explain your needs when requesting support. Travel can be unpredictable, but staying consistent with your care doesn’t have to be. With preparation and flexibility, you can return home feeling refreshed and right on track with your therapy goals.
Sudoku
Inspired by HalfBakedHarvest.com Cheesy Tomato-Basil Stuffed Chicken
DIRECTIONS 1. Preheat oven to 425 F.
INGREDIENTS • 4–6 boneless, skinless chicken breasts • 1/2 cup basil pesto • 1 cup shredded mozzarella cheese • 1/3 cup oil-packed sun-dried tomatoes (separate oil and tomatoes) • 2–3 tbsp sun-dried tomato oil • 2 cups cherry tomatoes, divided • 2 cloves garlic, smashed • 2 tbsp balsamic vinegar • Chili flakes, to taste • 1/4 cup fresh basil, chopped • 1 tbsp fresh thyme leaves • Salt and pepper, to taste
2. Slice chicken down the middle horizontally; (not cutting all the way through). 3. Spread pesto inside filleted chicken, then stuff with cheese and tomatoes before closing chicken, covering filling. 4. Place chicken in a large oven-safe skillet. Drizzle with oil. 5. Set the skillet over medium heat; cook 5 minutes. 6. Add 1 1/2 cups tomatoes, garlic, balsamic vinegar, and season with chili flakes. Cook 2–3 minutes, then remove from heat. 7. Bake in oven for 7–10 minutes until chicken is cooked through and tomatoes burst. 8. Toss remaining 1/2 cup tomatoes with basil, thyme, salt, and pepper. 9. Serve the chicken topped with fresh tomatoes.
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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’s Leg May Be Broken, But His Cruise Spirit Isn’t PAGE 1 The Science Behind Frozen Food PAGE 2 Patient Testimonials: Getting Confidence Back PAGE 2 Stay on Track, Even When Traveling With an Injury PAGE 3 Cheesy Tomato-Basil Stuffed Chicken PAGE 3 The Parks You’ve Never Heard Of (But Need
to Visit) PAGE 4
Southern California. While visiting, you can expect to see seals, island foxes, and over 2,000 other plant and animal species, with 145 found nowhere else on Earth . You can reach the mainland visitor center in Ventura by car, but the islands are only accessible by park concessionaire boats or private boats. Make reservations in advance. CUYAHOGA NATIONAL PARK, OHIO If you want a unique experience, visit Cuyahoga National Park. Like many other national parks, you can enjoy hiking, rock climbing, and photography while exploring the park’s 33,000 acres. You can admire many of the 1,000 species of plants and animals throughout your exploration, but if you want to get the full experience, hop aboard the Cuyahoga Valley Scenic Railroad. WIND CAVE NATIONAL PARK, SOUTH DAKOTA Exploring a cave might not be your first thought when considering national parks, but Wind Cave is a one-of- a-kind experience. It’s one of the longest and most complex caves in the world and has many unique features, such as frostwork, cave popcorn, and boxwork, creating unique sights with every step. Once you head back outside, a beautiful mixed-grass prairie, home to bison, prairie dogs, and more, will greet you.
Whenever you hear a friend or family member say they’re going to take a road trip to visit some of America’s most beautiful national parks, they usually plan to visit the Grand Canyon, Yellowstone, the Great Smoky Mountains, or Yosemite. These national parks consistently attract millions of visitors every year, but they’re far from the only must-see national parks in the country. There are 429 national park sites within the U.S., and 63 of those have obtained the official “national park” designation in their names. (The other labels are battlefields, historic sites, monuments, recreation areas, etc.) If you want to experience the beauty of America without the crowds, consider visiting these destinations during your next vacation! CHANNEL ISLANDS NATIONAL PARK, CALIFORNIA Often referred to as the Galapagos of North America, the Channel Islands are a unique area of the coast of Ditch the Tourist Traps 3 NATIONAL PARKS THAT ARE WORTH THE DETOUR
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