physical therapy and rehabilitation November 2018
3600 Miller Road, Flint, MI 48503 • 810.620.8042 • horizonptflint.com
MAKING T IME FOR FAMI LY Thanksgiving With Grandpa
and was happy everyone came out to see him. It was an emotional day for us all, but I know Grandma would have been proud of us for taking care of Grandpa. “A retirement home might not sound like the ideal place to hold Thanksgiving dinner, but that year meant a lot to my family. ” It’s been over a year since Grandma passed away, but we’re still coming to terms with the loss. When someone who was there every day of your life is suddenly not around anymore, it’s a difficult process to learn to live with their absence. I expect this Thanksgiving to be emotional, too, but there is some joy to be found. This will be my youngest son’s first Thanksgiving. Most of the family has already met Levi, but I am excited to celebrate one of my favorite holidays as my family grows. I’ve never cared much about the food on Thanksgiving. Yes, turkey and mashed potatoes are great, but I ammore looking forward to spending the day with my family. We get to kick back, relax, and reconnect. Often, we become so busy during the year that we can blink and it’s been months since we’ve seen each other. For me, Thanksgiving is a day I get to spend with my parents, my sister, my grandpa, my wife, my sons, and everyone else I love. Thanksgiving is a day to be grateful, and what I ammost thankful for is my family. I am thankful for the people I will get to see on the holiday, for those who won’t be able to join the feast, and for my memories of those who have passed on, like Grandma.
Historically, my family has divided up the holidays with different people offering to host the family gatherings throughout the year. When I was a child, I remember how the whole family would get together at my grandparents’ house every year. We ate classic Thanksgiving food, watched football, and hung out together. More recently, my aunt took over as host, which is nice because she has a big theater room that’s perfect for watching the Detroit Lions play. But last year, my family broke from tradition to spend Thanksgiving at the assisted living facility where my grandfather lives.
A retirement home might not sound like the ideal place to hold Thanksgiving dinner, but that year meant a lot to my family. It was our first Thanksgiving without my grandmother. Grandpa moved into the assisted living facility after my grandmother passed away, and when Thanksgiving rolled around, he didn’t feel like going anywhere. Everyone wanted to give him a good holiday, so we worked with the facility and brought Thanksgiving to him. The facility where he lives has a big community room, so there was space for all of us. Everyone cooked something, and we celebrated Thanksgiving as a family. Grandpa really enjoyed it
I hope you all enjoy a wonderful Thanksgiving with good food, good company, and plenty of reasons to be thankful.
Happy Thanksgiving!
-Dr. Jerome Adams
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Thanksgiving Prep for the Whole Family Thanksgiving is more than just a feast; it’s about coming together as a family and being thankful for one another. So why wait to get into the spirit until everyone is seated at the table? Here are a few ways you can make the actual preparation of Thanksgiving dinner fun and engaging for the whole family! Give Everyone a Role No, not those rolls — yet. Making the feast a family project can turn the day from a hectic list of chores into a magical bonding experience. It’s important to match each family member to a job that best fits their abilities. Young children can mash potatoes or rinse ingredients in the sink. Older kids can take on more responsibility, like measuring ingredients, keeping an eye on timers, and setting the table. Teens and young adults can supervise their younger siblings and cousins in these important tasks and may be called upon to stir what’s on the stove while an adult checks on the football game. Roll Out the Decorations Still not talking about bread. Not everything in Thanksgiving preparation needs to be tied to the kitchen. Creative family members of all ages can work together to bring some seasonal flare to the dining room. Maybe this means picking up some Thanksgiving
coloring books, or perhaps the family can venture outdoors to collect autumn trimmings for crafts. It’s a great way to let each family member put their own personal spin on the holiday! Have a ‘Roller Derby’ Finally. While an adult should be the one to put these delicious baked goods in the oven, the whole family can help shape the dough. In fact, Care.com recommends making this a contest. Set aside a time when everyone can vie for the title of Fastest Roll Maker, and you’ll have plenty of warm, flaky, delicious treats come dinnertime. Letting everyone play a part may take a littlemore planning and add slightlymore chaos to your Thanksgiving preparations. But it’s sure to produce a lot of great memories and bondingmoments among your loved ones. And by the time you sit down to eat, you’ll all have something to be thankful for right in front of you— Those. Delicious. Rolls.
A Pain-Free Tomorrow OUR PAT I ENTS SAY I T BEST
“Dr. Adams and staff have been
“I had a great experience with them. They are very considerate of your time, and they were a great help with my situation. Thank y’all for your help, time, and patience!”
friendly, courteous, and professional all through my time with them. They have helped me regain mobility and quality of life faster than I thought possible. I would recommend Horizon to anyone who needs help recovering
–Carmen W.
–Chris C. from an injury, accident, etc.”
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BEYOND LOWBLOOD SUGAR
In more complicated cases of diabetes where body movement is restricted — such as diabetic arteriopathy and peripheral vascular disease — physical therapists play an active role in supervised exercises. This means patients are able to exercise as needed without risk of injuring themselves further. Given time, these strategies can reduce pain, improve range of movement, and empower diabetic patients to pursue a more fulfilling lifestyle. There are many reasons why it’s important for diabetics to maintain an active, healthy lifestyle. When left unchecked, diabetes can result in a number of troubling conditions, including the following: • Heart disease • Stroke • High blood pressure • Blindness • Kidney disease • Nerve damage (neuropathy) • Skin problems, including ulcers and infections In addition to helping manage diabetes, physical therapy has also been proven to be incredibly effective in preventing diabetes in patients who have been found to be prediabetic. If you are ready to see how physical therapy can help with your diabetes, give Horizon PT a call at 810.620.8042. Our team of experts can help you come up with a plan to improve your health and change what it means to live with diabetes.
There is a common myth that diabetics can’t eat sugar. After discovering that a friend or colleague is diabetic, some people attempt to show their support by offering sugar-free candies or warning them of the excess amount of sugar in certain food options. While well-meaning, these gestures are unnecessary. Diabetics can enjoy all their favorite sweet treats, though it is extremely important for individuals with diabetes to monitor their blood sugar levels regularly and take steps to maintain a healthy lifestyle. One strategy many diabetics employ to control their condition and improve their health is personalized physical therapy treatment plans. Physical therapy can help in cases of Type 1 and Type 2 diabetes. The American Diabetic Association recommends at least two and a half hours of exercise a week. This can mean running, swimming, basketball, or any other moderate activity that raises your heart rate. A physical therapist can help identify what kind of activity will best lower their patient’s body weight, maintain healthy blood sugar levels, and fit into their schedule. Better yet, physical therapy can introduce exercises that increase muscle tone and strength, leading to reduced body fat. This makes blood sugar levels easier to control.
Spicy, Creamy Sweet Potatoes Ingredients Inspired by The New York Times
Have a Laugh
• • • • • •
5 pounds sweet potatoes ●1 cup canned coconut milk
●1 tablespoon Thai red curry paste 1/2 cup dark brown sugar 4 tablespoons unsalted butter
1 tablespoon kosher salt
Directions
1. Heat oven to 375 F. On a large sheet pan, bake potatoes until very soft, approximately 75 minutes. 2. Let potatoes cool until they are safe to handle, then peel and mash. 3. In a small saucepan over low heat, combine coconut milk and curry paste. Once mixed, add the mixture, salt, half the sugar, and half the butter to potatoes. 4. 30 minutes before serving, heat oven to 425 F. Spread potatoes in a baking dish, cover with foil, and bake for 20 minutes. 5. Uncover potatoes and dot with remaining butter and sugar. Broil until brown, crusty, and delicious. Serve hot.
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THIS ISSUE Inside
What Are You Thankful For?
Let Kids Play a Role This Thanksgiving
Our Patients Say It Best
Healthy Living for Diabetics
Spicy, Creamy Sweet Potatoes
The Cook’s Workout
A Quick Workout
Prepare Yourself for the Thanksgiving Feast
When you’re in the kitchen cooking your signature dishes for Thanksgiving dinner, you might find yourself with short periods of nothing to do. While you wait, why not fit in a quick workout? Exercising for 30 minutes will help ease any anxieties you may have — perhaps about getting those side dishes just right, or about your in-laws, who will soon be seated at your table.
While in your squat stance, there are several things you can do. For 30-second intervals, put your arms out in a “T” formation and move them up and down in small pulses. Then move your arms out in front of you and return to the “T” shape. Raise your arms up over your head and clap, and then return once more to the “T” formation. Rotate your arms in backward circles, switch to forward arm circles, and finish up by holding your squat for an additional 30 seconds. This 30-minute exercise routine is great for before, during, and after your Thanksgiving meal prep. You don’t have to wait around all day for things to finish up — occupy your downtime with short exercises to keep your heart pumping.
To start off, you’ll need to warm up. Keeping the oven in sight and the timer well within earshot, take a fewminutes to loosen up your muscles. Jog in place, do some jumping jacks for a minute, or jump in place for 45 seconds. Warmups often consist of these basic exercises, but one set of each won’t be enough. To make sure your body is completely warmed up, repeat each set at least three times. After you’ve warmed up, it’s time to start the workout. Squat jumps, ski jumps, pushups, plank crawls, and holding a squat stance are easy exercises you can do in your kitchen, dining room, or living roomwhile your feast cooks. Do each exercise as many times as you can in a minute, and just like you did in the warmup, repeat each set three times.
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