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DECK THE HALLS HOLIDAY CELEBRATION AND DECORATION NOVEMBER 2024 www.advancedpracticept.com | 406-770-3171
Veterans Day At Advanced Practice Physical Therapy, Veterans Day hits particularly close to home. Many of our patients are veterans, and it means a great deal to us that you entrust us with your care. We are proud and honored to work with you to regain your strength, function, and confidence. Diabetes Awareness Month Living with diabetes can be difficult, and those suffering from this disease must get the exercise and help they need. More than just keeping your body in balance, you need to strengthen your core, maintain a healthy diet, and take care of your feet. It is also prudent to get regular eye exams and care for your vision, as diabetes is a leading cause of blindness. Holiday Decoration Just like our homes, holiday decorations make spaces feel festive. Here at Advanced Practice Physical Therapy, we dedicate the time, effort, and creative spirit every year to ensuring our holiday decorations are second to none. This year, we have put on a veritable extravaganza of holiday decorations. For Halloween, we gave our clinic a haunted makeover and decided to paint our office canvas black. We adorned the office with black flower arrangements, garlands, and every piece of black decor and furnishing you could dream of! For November, orange is the new black. Our fall decorations feature pumpkins, autumn leaves, and gorgeous displays that beckon the change of seasons. We are proud of the show we put on for all of you and are excited to keep it fresh and alluring. Over the years, we have built a loyal following of patients who have a similar adoration for holiday decorating; they even pop in for a social visit to see the new displays we have created. This year, we will surely not let you down! To reward you for reading this far, I would like to tell you a pirate joke. Where does the pirate go to get his hook? The second-hand store.
If you are looking for a cause to celebrate, then you are in luck: November and December are when the year’s biggest and best holidays take center stage, and important causes get the attention they deserve. Thanksgiving brings families together across the country, and Christmas is when we can show our love and appreciation for each other with heartfelt gifts. However, some important dates get overlooked in the shadow of those colossal celebrations. Veterans Day on Nov. 11 honors America’s veterans and commemorates the selfless service, patriotism, and dedication of our armed forces. November also marks Diabetes Awareness Month, which helps to shed light on a condition that affects tens of millions of Americans. This holiday season, we would like to discuss how these dates bring us together and how we like to celebrate them.
–Leslie Larsen
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Explore the Real Sensory Powers You Didn’t Know Existed Got a Sixth Sense?
Movement Your muscles and joints are like a human radar system that can identify how you occupy space. You can walk down the street without crashing into things and stand still without falling. Your body can tell when to make micro-adjustments to stay upright and move forward. Powerful receptors send information to the brain about the angle and position of your joints and muscles, providing constant feedback on your surroundings and how you must move through them. Time If you want to know the time, look at your body instead of your smartphone. Your body has many internal clocks that signal when
Have you ever felt like you have a sixth sense about things? As it turns out, you have a whole arsenal of senses! From the uncanny ability to detect your body temperature to sensing changes in your surroundings, subtle brain functions are extraordinarily nuanced. Let’s explore the quirky and fascinating ways you experience the world beyond your five senses. Temperature Your body can recognize when you are hot or cold and keep your internal organs at the right temperature. Your body has its own thermostat, a series of nerves in the skin that detect the temperature of your extremities. The brain will then command your body to shiver or sweat to regulate your body temperature.
essential functions should occur. Have you ever woken up before your morning alarm goes off? Your internal time-telling abilities intuitively know when your day starts. Your body also times the rhythms of your blood pressure, heart rate, hormones, and other vital functions. So, next time you shiver in the cold or stroll down a busy sidewalk, you have your body’s built-in sensors to thank. You’re practically a sensory superhero!
STROLL YOUR WAY TO HEALTH
GENTLE EXERCISES TO GET FIT WITHOUT THE FUSS
Ever wish you could get a killer workout without feeling like you’re auditioning for a role in an action movie? Low-impact workouts prove you don’t need to jump, jog, or jostle to get your heart pumping and muscles working. Whether it’s stepping into a fitness routine for the first time or rehabbing an injury to meet your health goals, these three low-impact routines are a gentle, safe way to get in shape. Walking Regular walks have many physical and emotional benefits, such as improving balance, managing weight, and boosting mood. Walking is gentle on your body, and you determine
your pace. If you want to increase the intensity of your walking workout, walk up a hill or use a treadmill at an incline. If losing weight is one of your fitness goals, strive to walk 30 minutes daily. Remember, every step helps! Pilates Pilates focuses on controlled movements, improving core strength, alignment, and proper breathing techniques. Though this low-impact routine is easy on your joints, you’ll still work up a sweat and improve your strength, balance, and overall quality of life. Pilates also helps reduce stress, enhance sleep quality, and increase energy levels! Circuit Training If you want a complete cardio session that’s gentle on your joints and quick to get done, consider creating a circuit training routine. Begin by selecting a series of low-impact exercises like glute bridges or toe taps. You will perform each move for the same number of reps, then move on to the next exercise without a break. Circuit training offers a full-body workout perfect for all experience levels. So, if you’re looking for a workout that delivers results without the high-impact drama, low-impact exercises are your ticket to fitness success — minus the action movie stunts!
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METABOLISM-BOOSTING FOODS FOR A VIBRANT YOU Eat to Energize
Ever wonder how you can turn your meals into a nutritional powerhouse without feeling stuck on a diet? Our metabolism naturally slows down as we age, but that doesn’t mean we must accept sluggishness as the new norm. Imagine enjoying delicious foods that tantalize your taste buds and give your body’s calorie-burning engine a turbocharge. Hope you have an appetite because these metabolism-boosting foods are perfect for anyone looking to stay energetic and vibrant. Greek Yogurt Greek yogurt is an easy breakfast or snack to help you shed unwanted pounds. This type of yogurt contains the most protein, and your body burns more calories digesting protein than carbs. So, while you’re enjoying this tasty and filling treat, your body is melting fat. Add fresh fruit, like blueberries, to enjoy even more benefits like fiber and antioxidants. Olive Oil Olive oil is a cooking essential and can add an extra boost to your metabolism. It contains monounsaturated fatty acids, which increase metabolism, suppress appetite, and reduce body fat. You can reap the benefits of this healthy option by
simply swapping out your regular cooking oil. Some
researchers have even found that drinking a shot of olive oil regularly can help you lose weight.
Salmon Salmon is rich in omega-3 fatty acids, boosting metabolism and weight loss. It is also low in calories and can make you feel full, so you won’t be tempted to snack as frequently. This tasty fish is also high in vitamin B-12, which plays a significant role in fat metabolism. Along with helping you feel more energetic and reducing your appetite, salmon is an excellent ingredient for heart health and lower blood pressure. So, why not add these metabolism-enhancing foods to your menu and savor their flavor and benefits? By incorporating these foods into your diet, you’re treating yourself to delicious options while giving your body the boost it needs to stay active. Embrace these tasty, nutrient-packed choices and watch as they transform your metabolism and elevate your energy levels. Here’s to enjoying every bite while fueling your journey to a healthier, more energetic you!
TAKE A BREAK!
Greek Chicken and Rice
INGREDIENTS
• 2 tbsp olive oil • 1 onion, diced • 2 cloves garlic, minced • 2 lbs boneless, skinless chicken breasts, cubed
• 2 cups chicken broth • 1 (14-oz) can diced tomatoes • 1 cup uncooked long-grain white rice • Juice of 1 lemon • 1/2 cup feta cheese • Salt and pepper, to taste
• 1 tsp dried oregano • 1 tsp dried thyme
DIRECTIONS
1. In a large skillet over medium heat, heat olive oil and sauté onion and garlic until softened. 2. Add chicken, oregano, and thyme and cook until the chicken is no longer pink, about 3–4 minutes. 3. Pour in chicken broth, diced tomatoes, and rice. Bring to a boil, then reduce heat to low and cover. Simmer for 15 minutes or until the rice is cooked through. 4. Stir in the lemon juice and feta cheese, then season with salt and pepper.
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INSIDE THIS ISSUE
1.
Spreading Holiday Cheer
2.
Discover Your Hidden Sensory Superpowers Low-Impact Routines Make Fitness a Breeze
3.
Flavorful Meals to Keep You Active and Fit Greek Chicken and Rice 4. Healthy Hydration With a Twist
SPICE UP YOUR HYDRATION GAME WITH THESE ADDITIVES ‘WATER’ YOU WAITING FOR?
Hydration is essential for your health, but are you feeling a little parched in the flavor department? It’s time to give your water a splash of taste with additives that fortify your health. From zesty citrus to invigorating herbs, these fun and flavorful enhancers will have you reaching for your water bottle in excitement. So, if you’re thirsty for change, get ready to add a little pizzazz to your glass and stir up your wellness game with these refreshing twists! Lemon Restaurants serve water with a wedge of fresh lemon for a reason. Citrus fruits are among the most popular water additives thanks to their refreshing flavor and nutrients. Lemons are an excellent source of vitamin C, which boosts your immune system. Adding lemon slices or juice to your water can help increase your fluid intake and reduce the risk of specific health issues related to vitamin C deficiencies. Magnesium Magnesium is a powerhouse mineral that helps regulate blood sugar, maintain healthy blood pressure, regulate nerve and muscle function, and support a wide variety of other bodily
processes. You can add magnesium supplements, including flavored powders, to your water to reap the powerful benefits of this nutrient. Magnesium can also boost your mood, help you sleep better, and improve your exercise performance. Ginger Ginger’s spicy, warm flavor is great in teas and can transform your daily water intake. This root contains antioxidants and
anti-inflammatory properties to help reduce swelling. It can also reduce pain, aid in digestion, decrease nausea, and help you heal from colds more quickly. People have used ginger for medicinal properties for thousands of years, and it’s a tasty way to drink more water. So, why settle for plain water when you can turn it into a wellness elixir? Incorporating these flavorful and health-boosting additives will make staying hydrated more enjoyable and support your overall well-being. Drink up!
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