Synergy PT Sports Med January 2018


JAN. 2018

A Look at the Year Ahead

T his past year was one of Synergy PT’s best yet! We worked with so many wonderful people within our community and built many great relationships. Looking ahead, we hope to continue to do the same and even more! In fact, we’re already planning our goals for the new year. Synergy in 2018 One of our big goals centers on workshops. We’re thoughtfully preparing a workshop “curriculum” for the coming months. There isn’t too much to share just yet, but the workshops play an important role in our overall goal of educating patients. We’ll be even more involved in educating current patients and our community about the many benefits of physical therapy. While talking with patients and folks around Jacksonville, we’ve found that many of them ask the same question: “What is physical therapy and what can it do for me?” Some of our workshops aim to answer this. While many people know PT can help with major ailments, such as issues related to the neck, back, and knees, not many people know how beneficial it can be for balance and fall issues. We may also expand our nontherapy services, such as our fitness and wellness initiatives. We’re always thinking about what we can add

to complement our current offerings. Along those lines, we’re also listening to what our patients want and looking for ways to implement new services to meet your specific needs. One feature people are often unaware of is direct access. Direct access is just what it sounds like. You can schedule an appointment with a physical therapist without a prescription or referral from your doctor. The exact details of how direct access works varies between insurance providers, but if you are seeking care, you may have this option. In the coming months, we’ll go into more detail on this. This year, we also plan to do more community outreach. This includes working more with the Jacksonville Area Soccer Association, youth lacrosse, and many other groups. This ties in with our focus on education. We do what we can to shine a light on sports medicine and the huge need for it in our area. So many kids and young people are involved in athletics, and injuries are common. We’ve made sports medicine a priority since the day we opened; but still, more work is needed. That’s why we offer free screening for athletes. If

not treated quickly or correctly, a sports injury can take you out of the game and affect the rest of your life. It’s our goal to make sure that doesn’t happen. To wrap up, I want to acknowledge our staff. They were phenomenal last year, and I’m so happy with the team we’ve assembled. They’re highly trained and active learners. Every single person on our team strives to better themselves so that they can better serve our patients. I can’t wait to see what new heights they reach in 2018!

From all of us at Synergy PT, here’s to a wonderful new year!

Kira Boyd



Achieving Your Goals ... TOGETHER

HEALTHY EATING Trick Your Kids Into

development and even behavioral issues. A study in the American Journal of Public Health found links between poor diet and the development of depression in kids and teens. So, how can you encourage your kids to eat healthier foods? One way is through presentation. A mound of plain old veggies is unappealing, whether you’re 10 years old or 40. The solution is to think of vegetables as an ingredient rather than as a stand-alone dish. Take lasagna, for instance. You can easily modify this beloved Italian dish. Instead of using lasagna noodles, slice zucchini into thin, noodle-like strips and layer them as you would typical pasta. The same can be done for other pasta dishes. Zucchini noodles made with a spiralizer — also known as “zoodles” — make a mean substitute for spaghetti. Pair them with your favorite marinara sauce or toss them in a slightly less decadent, but still delicious, alfredo.

Vegetables can also be incorporated into other foods your children already know and love. Did you know you can make brownies with avocado and black beans? Slipping in a few healthier ingredients here and there can deliver the nutrients your kids need to power through a busy school week. If you want to foster long-lasting healthy eating habits, the best thing you can do is offer your child some agency. For example, saying to your child, “You can have the cauliflower or the broccoli. It’s up to you!” empowers them to make their own decision based on their preferences. Psychologists and social scientists, including the famed Dr. Maria Montessori, argue that when kids feel in charge of a decision, they are more likely to embrace the ability to choose, even if it’s between two kinds of vegetables. Ultimately, as a parent, you are in control of your child’s diet. Help them explore new foods and foster a positive culinary environment. Your kids will develop a taste for healthy eating in no time!

Do your kids get enough nutrients in their diet? If they’re like most kids, the answer is probably no. You want your children to eat more vegetables and less processed junk, but that’s easier said than done. Getting the average kid to chow down on a serving of broccoli is a chore. Food manufacturers have built an entire industry around our kids’ penchant for sugary cereal and fast food. However, a diet of processed foods can lead to a host of problems, including hindered brain


“I just finished my last session with Synergy Physical Therapy, and I must say that it’s an awesome group of individuals in that office! From my first day to my last, I was always treated with respect from the owners, John and Kira; my therapist, Anthony Moss; and the rest of the staff. I wholeheartedly recommend Synergy Physical Therapy to

“Bridget and the Synergy team are amazing. They make you feel comfortable and truly listen. I’ve been to several PTs before, but as long as I stay in Jacksonville, I will come here. The team is knowledgeable and honest, and they ensure you are the center of your care.” –Michelle D. “After being a patient in the clinic and receiving phenomenal care and results, I joined the small group fitness group in the evenings. This is the best thing I could have done for myself! It is so much fun and good for my health. I have met great people and love the tailored fitness regimen we get to be a part of. This is the most awesome place in Jacksonville.” –Cindy H.

anyone who has any kind of therapeutic need!” –Jamal P.


All About Synergy’s Fitness Services Maintaining fitness is a critical part of physical therapy. At Synergy, we offer a number of fitness programs to current and past patients. For current patients, our fitness programs serve as a transition from physical therapy to restored function. Here’s a quick look at a few of our participants include weight loss, reduction in medication use, pain relief, improved endurance, and better sleep. Individual Fitness. We also have individual programs, including our Synergy 50 & Fit Training program. This medically based will challenge and empower you to meet your goals. Tai Chi. Often described “meditation in motion,” tai chi is a low-impact, slow- moving exercise routine gently flowing from and into each movement. Each exercise form focuses on breathing, Fitness Just for You!

the programs we currently offer. Group Fitness. Our small group training class is led by our certified inclusive fitness trainer. The class incorporates a variety of cardiovascular and resistance training exercises using timed intervals. Everyone is encouraged to work at their own pace and fitness level. It works every muscle group to provide a full-body workout in an efficient 30-minute time frame. As a medically based fitness class, we emphasize safe exercise performance and individualized coaching along with the camaraderie that comes from the small class size (maximum of eight participants). Results reported by Laughter Is the Best Medicine

program was developed in collaboration with a licensed physical therapist and a certified inclusive fitness trainer. The 50 & Fit program is perfect for individuals who may be intimidated by attending the local gym, who are unsure of which exercises to do, and for those with prior injury concerns. Synergy

alignment, self-awareness, and control. Movements are never

forced and are easily adaptable by each participant to meet his or her physical capacity and limitations. Large comprehensive reviews of the effectiveness of tai chi cites many health benefits and reports no adverse reactions. Tai chi is a great exercise choice for anyone, especially those who do not tolerate more vigorous routines due to fitness level, pain, or imbalance.

provides you with a safe and medically supervised environment that

GRANOLA Pistachio Goji Berry


• • • • • •

1 cup rolled oats 1/2 teaspoon salt

1 tablespoon coconut oil

3 tablespoons maple syrup 1/3 cup pistachios, chopped

• •

1 teaspoon cinnamon

1/3 cup goji berries

1/4 cup coconut flakes

Instructions 1. Heat a large skillet over low heat. Add oats in a thin layer and toast for 1–2 minutes. Add coconut oil and salt, then stir. Continue toasting for 5–7 minutes, stirring occasionally. 2. Add maple syrup 1 tablespoon at a time; stir to coat. 3. Once oats are toasted, add pistachios, coconut flakes, and cinnamon. Cook slowly until pistachios and coconut flakes are toasted but not burned, for about 5 minutes. 4. Remove from pan and stir in goji berries. 5. Let cool and enjoy as a snack or on top of your yogurt! 3 910.238.2259 Recipe inspired by

Achieving Your Goals ... TOGETHER


233 E Bell Fork Rd. Jacksonville, NC 28540


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A Look at Synergy in 2018

Trick Your Kids Into Healthy Eating Testimonials Getting Fit, One Class at a Time Start the Day Right With This Granola

Have You Heard of the Mediterranean Diet?

The Heart-Healthy Lifestyle Improve Your Health With the Mediterranean Diet

Calorie-cutting diets have become a thing of the past. Instead of depriving our bodies of nutrients, we’ve turned to lifestyle changes. Losing weight and reaching a healthy nutritional balance isn’t easy, and a few months of eating 1,000 calories per day just doesn’t cut it. Enter the Mediterranean diet, a lifestyle change that’s become quite popular and effective. This diet is inspired by the traditional eating habits of people in southern Italy, Greece, Turkey, and Spain. According to the Mayo Clinic, it is a realistic and sustainable way to reduce disease-causing inflammation and lose weight, and it is one of the most heart- conscious ways of eating.

• Nuts and seeds • Legumes and beans • Herbs and spices • Whole grains • Wild-caught fish and seafood • High-quality, pasture-raised poultry, eggs, cheese, goat milk, and yogurt • Red meat, but only on special occasions • Daily glasses of red wine Following the Mediterranean diet has many benefits. The Mayo Clinic credits this lifestyle with reduced incidences of cancer and Parkinson’s and Alzheimer’s diseases. In addition, women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer. But there are still a lot of misconceptions surrounding this lifestyle change. Many people believe it costs a small fortune. However, if you craft meals with beans or lentils as your main source of protein and eat mostly plants and whole

grains, the Mediterranean diet is far less expensive than processed foods.

Some Mediterranean diet enthusiasts may believe that if a daily glass of wine is good for your heart, then three glasses per day is okay, too. While moderate amounts of red wine certainly have unique heart benefits, drinking too much has the opposite effect. The Mayo Clinic recommends no more than 5 ounces of wine daily for women and men over 65, and no more than 10 ounces per day for those under 65. Anything more is bad for your heart. But even if you switch over to Mediterranean-friendly recipes, your work doesn’t stop there. It’s also important to mirror the other ways Mediterraneans live their lives. When it’s time to eat, don’t rush or watch TV. Sit down, relax, and enjoy a leisurely meal with others. And of course, get plenty of exercise.

The Mediterranean lifestyle promotes heart- healthy foods, including the following:

• Fresh fruits and vegetables, especially leafy greens and non-starchy veggies • Olive oil


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