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MONTHLY
FEBRUARY 2019
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C heetos and P izza :
INGREDIENTS FOR THE PERFECT VALENTINE’S DAY DINNER
Vital Care Patients ENTER TO WIN Find the misspelled word in this newsletter and call (623) 544-0300 for your chance to win a $10 gift card! CALL (623) 544-0300 Contest is for past and present Vital Care PT patients only. Day parties regardless of their relationship status. I agree that Valentine’s day is mostly a nonessential day that Hallmark turned into a big production and that you should show your appreciation and love for your spouse every day. However, I still like the idea of having a day to celebrate the one you love, and I am always up for celebrating anything, no matter the reason. I love the hoopla of any holiday. Our approach to Valentine’s Day celebrations has gradually changed over our 25 years together (three years dating plus 22 years of marriage). Opinions on Valentine’s Day can be drastically different depending on who you ask. People who love the holiday will go out and purchase beautiful bouquets of red roses, the biggest teddy bears, and the most romantic Hallmark cards to give to their sweethearts. The ones who despise it, however, might entirely boycott the holiday by throwing anti-Valentine’s
For the first years of dating and marriage, we went the more traditional route. I would get all dolled up in a fancy red dress, Dave would put on a nice button-up, and we would go out to share a romantic dinner for two. Of course, even with reservations, we’d have to wait at least an hour for a table. During that time in our lives, we didn’t mind waiting. As our responsibilities increased to include raising kids and also running a business, the extent of our patience dwindled a bit. This isn’t to say that we stopped valuing the importance of the holiday sentiment; our approach needed to change to match our more hectic lives. To find a compromise, we found a way to incorporate our traditional festivities with our current schedules and cooked a nice dinner together at home.
It was still special because we were together and had fun. While our approach to Valentine’s Day has morphed over the years, Dave and I recognize how important it is for us to set aside time to
relish the strength, longevity, and wonder of our marriage and just simply enjoy each other’s company outside of work and parenthood. Now rather than giving each other gifts for Valentine’s Day, birthdays, anniversaries, and Christmas, we plan experiences we can enjoy together. Just this last year, we went wine tasting at several vineyards in Sedona; watched “Elf the Musical”; and sang our hearts out at concerts featuring Sugarland, Def Leppard, and Journey. We had more fun each time! Even though Dave and I will always set aside time to celebrate Valentine’s Day — even if it includes leftover sparkling cider and greasy food — we’ve realized that commemorating the person you love is about so much more than flowers and chocolates. In fact, it’s about much more than making them feel special for one day. It involves figuring out a way to update your traditions to reflect the changes associated with experiencing life together. In the years to come, I’m sure Dave and I will continue to tweak our Valentine’s Day traditions, but even if all we did for this holiday for the rest of our lives was eat Cheetos and pizza, I’d be perfectly content. –Andrea McWhorter
As our business grows and the kids get older and more involved in afterschool sports, our Valentine’s Days have become simpler and more low-key. We still get each other and our kids cards and other traditional Valentine’s day items, but the time to make dinner is gone. Last year, we were so busy that we had leftover pizza, burritos, Cheetos, and sparkling apple cider on our fancy plates and wine glasses.
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T ips to K eep M emory S harp and I mprove C ognitive F unction STRENGTH OF MIND
GET PHYSICAL
Irish poet Oscar Wilde once called memory “the diary that we all carry about with us.” Of course, in Wilde’s time, the average life expectancy was less than 50 years old. As modern medicine continues to enable people to live longer, these “diaries” tend to become muddled. Fortunately, there are ways to counteract the natural dulling of our memory that comes with time.
Taking care of our physical health has also been shown to help brain function. According to a study by Sydney University in Australia, aerobic exercise is particularly good at jogging our memory. The researchers note that “aerobic exercise acts by preventing the usual decrease in neurogenesis associated with aging, thus resulting in greater retention of neural matter — particularly in the hippocampus.” In short, exercises like swimming and running keep the part of our brain responsible for memory from shrinking. Humans are social creatures. Many studies have shown that being a part of a supportive social group can significantly benefit our physical and mental health. In fact, the American Journal of Public Health reports that people who have daily contact with friends and family cut their risk of dementia and mental impairment almost in half. Our mental diaries may be longer and fuller than they were in Wilde’s day, but if we fill those pages with hobbies, exercise, and close friends, our memories will remain sharp and vivid for the rest of our days. SPEND TIME WITH FRIENDS AND FAMILY
PUZZLE YOURSELF
Just like any other muscle, our brain needs a workout in order to stay strong. As Dr. Celeste Robb-Nicholson of Harvard Medical School writes, “Challenging your brain with mental exercise is believed to activate processes that help maintain individual brain cells.” Activities like solving puzzles, learning a musical instrument, or picking up a new hobby work wonders to keep your mind active and your memory sharp. These mental exercises are especially important after retirement, often to make up for the loss of stimulating challenges that work used to provide.
S uccess S tories OUR CLIENTS SAY IT BEST
“I came in with serious problems in my hips that left me unable to stand or sit for very long without pain. The pain got so bad that I had to quit walking in the mornings entirely. After only a few visits to Vital Care Physical Therapy, I am now able to sit, stand, and walk again. Andrea gave me great relaxing massages that loosened up my tight muscles. I will sure miss her massages!” – Mary M. “In Jan. 2017, I had surgery to have my left knee replaced and was experiencing a lot of postoperative pain. I initially came into Vital Care PT using a walker. After just a few weeks, I was able to walk on my own, and I no longer experienced any pain. Then, just a few months later, I had my right knee operated on. I came into the office in the same predicament and was able to walk out feeling great just weeks afterward. I’m very happy with my results.” – John S.
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A COMMON CAUSE OF BACK PAIN E verything Y ou N eed T o K now about D isc H erniation
Back pain often sneaks up on you when you least expect it. One minute you’re sitting comfortably at your desk, and the next minute you feel shooting pain in your lower back. Back issues can stem from a number of conditions, but one of the most common injuries, which plagues nearly 33 percent of the adult population, is disc herniation. WHAT CAUSES A DISC TO HERNIATE? Your spine is made up of 33 bones, referred to as vertebrae. Some of the vertebrae are cushioned by discs, which resemble a small jelly donut with a soft center, encased within a tough exterior. A herniation occurs when some of the softer jelly-like substances push out through a tear in the exterior part of the disc. This injury is most often the result of gradual wear-and-tear. As patients age, their spinal discs lose some of their water content, which makes them less flexeble and more prone to rupturing even with small movements. WHAT ARE THE SIGNS OF A HERNIATED DISC? Most herniated discs occur in the lower back or the lumbar spine. There are, however, many recorded cases of the herniation occurring in the neck area or the cervical spine. Regardless of its location, this injury can irritate nearby nerves and result in pain, numbness, or weakness in the arms or legs. If the herniation resides in the lumbar spine, patients typically feel the most intense pain in their buttocks, thigh, and calf. If it resides in the neck, the pain will be most intense in the shoulder or arm. That being said, there are many people with herniated discs who report experiencing no symptoms at all. HOW CAN PHYSICAL THERAPY HELP? Contrary to popular opinion, a small number of people with herniated discs eventually need surgery. In most cases, prevention practices coupled with exercise regimens and over-the-counter medication are enough to minimize the pain. Here at Vital Care Rehabilitation, we offer therapy-based treatments that not only provide immediate pain relief, but also teach patients how to condition their body to prevent further injury. Please don’t hesitate to reach out to our office for more information.
V alentine ’ s D ay C ookie C ards
INGREDIENTS
• 2 1/4 cups all-purpose flour • 3/4 cup sugar • 1/4 teaspoon salt • 2 sticks unsalted butter, cold and cut into 1/2-inch cubes
• 2 large egg yolks • 2 teaspoons pure vanilla extract • Royal icing, sprinkles, and edible markers, for decorating
DIRECTIONS
1. Heat oven to 375 F. 2. In a mixing bowl, combine flour with sugar and salt. Add butter and combine using a mixer at low speed, until butter breaks down into small, crumbly pieces. Increase mixing speed to medium and mix until butter and flour clump. 3. Add egg yolks and vanilla extract to bowl, return mixer to low, and mix until dough congeals. 4. Carefully roll dough into a sheet 1/16-inch thick and cut into 4x6-inch cards. 5. On a parchment-lined baking sheet, bake cookie cards for 6 minutes, rotating the pan halfway through. 6. Let cookies cool completely, decorate, and distribute.
Inspired by Food & Wine magazine.
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THIS ISSUE
What Makes the Perfect Valentine’s Day Dinner? PAGE 1
3 Ways to Improve Your Memory
Success Stories PAGE 2
Valentine’s Day Cookie Cards
Everything You Need to Know About Disc Herniation PAGE 3 Prepare for an Adventure in Lapland PAGE 4
Adventure in Swedish Lapland INTO THE ARCTIC CIRCLE
If you’re eager for a new adventure in 2019, you’ll surely find it in Swedish Lapland. With trail systems that take you into the Arctic Circle, the northernmost region of Sweden is home to national parks, glaciers, reindeer, the beguiling midnight sun, and spectacular night skies. Though winters are cold, one benefit of traveling to the region in this season is to catch a glimpse of the night sky. The northern lights are visible from a few remote locations like Abisko National Park, one of the first established national parks in Sweden. Traveling to Abisko is an adventure in and of itself. From Stockholm, the fastest option is to take one of only two airlines that fly into Kiruna, then travel by train to Abisko. Despite the challenge of getting there, adventure- seeking visitors from around the world arrive each winter to experience the Arctic beauty. Winter attractions include ice skating, snowshoeing, and the Scandinavian sauna (this last one is a must any time of the year). Befriend a Scandinavian and you might be treated to some pickled herring or even a Princess cake, a raspberry-filled dessert covered in marzipan. Scandinavians cherish their public lands, and the trail systems are well taken care of. Hikers and backpackers can enjoy the stunning beauty in both late spring and summer, as well as a chance to see the midnight sun. Because of its far-north location, Swedish Lapland receives close to
24 hours of sunlight from June through early August. Diverse terrain and varied landscapes make hiking here a treat, between the boulder fields, mountains, and stunning glacial lakes. While hiking, you may spot reindeer herds or lemmings (a small rodent similar to a hamster) racing around rocks. The Sami people have herded reindeer for thousands of years through this very land. In the summer, keep an eye out for blueberries, lingonberries, and the brightly colored cloudberries. Because of the Arctic climate, weather conditions can change quickly from sunshine to rain and heavy fog, so it’s best to dress in layers and bring wind and rain protection if you plan to venture into the backcountry.
The fantastic scenery of Swedish Lapland awaits you, no matter when you decide to take your trip. What are you waiting for?
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