THE THOMAS TIMES
MARCH 2019
Investigating the Health TrendThat’s All the Rage THE SLIMSCIENCE BEHIND FASTINGDIETS
Randy’s Ramblings
AMAZING CARE, COMPETENCE & COMMITMENT
Once again I amblessed to be able to share the amazing care, competence and commitment of our staff to go above and beyond to serve you in all ways and bring you joy and satisfaction in your experience here at Thomas Physical Therapy. Joanne (patient at Thomas PT)… “Place a bright star in the crown of Administrative Assistant Danielle for her steadfast support andwisdomwithmy difficult problemwith both Medicare and Social Security. As we tried to solvemy problem withMedicarewe discoveredmy SS# had been hacked. That was the problem, but solving it is another story. Danielle’s knowledge, attitude, thoroughness, calmness and confidence proved that the problemwould be solved. Her helping hand gaveme the strength toworkwith all- and I mean- all the offices to resolve the issues. My best toDanielle!” Danielle (admin assistant at Thomas PT)… “I set out to helpMs. Joannewith her insurance questions, the sameway I dowith all of my patients. Joanne had stopped receiving correspondence & reimbursement fromMedicare, even though her claims were being processed. I knew I wanted to be right by her side to get every answer she needed; we scheduled a time for us to call Medicare together. I had no idea that wewere actually about towalk right into themiddle of someone’s attempt to steal her identity and commit tax fraud. Unbeknownst to her, just a fewweeks before Joanne became our patient; someone hacked her credit report and used personal information to change her mailing address at Social Security. Medicare had, in turn, mailed her correspondence to an address in Tennessee instead of Joanne’s home here in Florida. I take pride in advocating for my patients, but I’d never faced an identity theft issue. I was so frustrated for Joanne andmore committed than ever to help fix it. Just knowing that we prevented serious
If each new year brings with it a new diet plan that promises the world to those who follow it, 2019 is shaping up to be the year of fasting. If you’ve missed the hype, fasting is quite a bit simpler than other nutrition trends like the keto diet or Weight Watchers program. Instead of counting calories or limiting sugars, you just don’t eat. Supporters argue that by putting your body into a “fasting state,” you can shed pounds and damaged internal tissue, increase your energy, promote cellular repair, lower bad cholesterol, and even protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s. Chances are you have a friend or loved one who’s tried out some form of fasting and discovered dramatic benefits. But before everyone starts skipping meals, it’s important to examine the research. Writer Julia Belluz at Vox splits the fasting trend into four categories. The first, “intermittent fasting,” cuts out or drastically limits your calorie intake intermittently. For example, thousands of people follow the popular “5:2 diet,” during which you eat normally on weekdays but consume less than 500 calories on Saturday and Sunday. Second is “time-restricted feeding,” where you only eat during a four- to six-hour window each day — followers usually skip breakfast or dinner. The third category is “periodic fasts.”With this diet, extreme fasters abstain from food for several days, opting for calorie-free fluids instead. Finally, there is the “fasting mimicking diet,” which involves intaking highly limited, plant-based calories for several days each month. People who use this technique like it because they believe they get the benefits of fasting without missing out on key nutrients. The underlying philosophy behind fasting for weight loss is pretty self-evident — if you don’t eat for periods at a time, you’re bound to burn off some weight. But proponents say the diet’s success can be attributed to more complex factors as well. They argue that as the human race shifted from hunter-gatherers to world-
damage toMs. Joanne’s identity gives me such a boost. If this weremymom, I’d want someone to go the extramile to help her; that’s the energy that drivesme to do whatever I can to helpmy patients!”
-Randy Thomas
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It’s worth noting that fasting to lose weight can be an extremely difficult strategy to stick to, and according to one literature review, as many as 40 percent of fasters drop out of the diet. Furthermore, at least one study indicates that fasting is not superior to the average calorie-counting diets. In short, fasting is promising, but the data is inconclusive. It may help you live longer and fight off disease, but it is also notoriously tricky. The average dieter is just as well off with regular calorie counting, especially if you’re not looking to get too intense with your diet plan. Before you start skipping dinner every day, visit your doctor. If they say fasting is right for you, go for it. Just because the jury is still out doesn’t mean you can’t reap the benefits of the trend — just go into it with a healthy attitude, be safe, and understand that fasting is not magic.
conquering agriculturalists, we left our evolutionary path. Before crops existed, we weren’t wired to eat three square meals every single day. Instead, we made do with what we could find, often fasting for days at a time out of necessity. In addition, some researchers who advocate fasting point out the benefits it can offer regarding disease prevention and longevity. Autophagy, the process by which the body eliminates and replaces damaged cells, is believed to accelerate during intermittent fasting. As the thinking goes, the faulty cells die first during fasting, enabling the stem cells to start regenerating key tissues. The science backs up some of these claims, but there are a few issues regarding fasting research. Most of the research behind fasting doesn’t examine its effect on weight loss, and most of it comes from animal trials, not human trials. Though there are a few human trials on fasting that show it can improve health, they have very small sample sizes and there is not enough data to be conclusive.
Fire and Ice When Do You Apply Heat or Ice to an Injury?
your healing process. However, icing your chronic pain can be detrimental due to the stiffening reaction that decreases swelling. This is the opposite of the muscle relaxation you need for chronic pain relief. Eventually, heating treatments can be worked into a healing plan, but ice is a quick solution to a small problem. As with most treatments, what works for one person may not work for another. If icing an injury feels best for you and you see improvement, continue icing away your pain. Additionally, some patients find relief while rotating between cooling and heating. Regardless of your preferred method, it’s best to seek professional guidance in order to find a viable long-term solution.
Many medical professionals suggest using heat treatment for 30 minutes to four hours, depending on what is needed to fully relax the muscle. Heat often works best for chronic pain because it supports blood flow and loosens your muscles. Heat treatments can also be used to relieve stress and tension, but you should never use heat on an open wound or fresh injury. Ice: Cooling treatments can also be found in cream or wrap form, but a bag of peas or ice from your freezer will work just as well. Ice should be used for short periods throughout the day. Icing treatments are best for bruised wounds and minor injuries because the cold can reduce the swelling in your blood vessels — the cause of bruising — and expedite
When it comes to relieving pain, everyone has an opinion. Your mom might suggest taking pills and a nap, while your neighbor swears it’s best to walk it off. Meanwhile, yearly advancements offer more options — and opinions — for patients seeking relief. Among the plethora of available treatments, two remain constant — heat and ice. However, many people don’t know which to use, and unfortunately, the wrong decision can make your pain or injury worse. If you are unsure which method is best for you, here’s the answer to your heating or icing dilemma.
Heat: These treatments can come in several forms, such as creams, pads, and wraps.
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Go Natural with Your Antibiotics 2 Ways to Fight Bacteria
If you get a cut, applying raw honey to the wound can keep out harmful, infection- causing bacteria while killing any existing bacteria. Not only does the honey help prevent infection but it can also help reduce healing time. Raw honey can also help alleviate internal infections, such as peptic ulcers caused by Helicobacter pylori . Manuka honey is particularly great for this — just add some to hot tea or water and drink!
Clinic/ Workshop Upc ming Workshops MARK YOUR CALENDAR Our workshops are full of great information to help you lead a healthier and more active life! RAW HONEY Most honey you find at the store has been pasteurized and filtered, rendering it far less effective when it comes to its antibacterial properties. On the other hand, raw, unfiltered honey is an incredible antiseptic. Even better than your average raw honey is manuka honey, which comes from New Zealand. Its antibacterial properties are potent enough that hospitals around the world keep it on hand to treat certain kinds of infections and burns. Our world is becoming increasingly antibacterial with practically every office, medical facility, and school being equipped with dozens of containers of hand sanitizer and sanitizing wipes. While these products claim to be 99.9 percent effective at killing bacteria, the harsh chemicals dry out our skin, and over time, bacteria become more and more resistant to these agents. Doctors, too, are blamed for overprescribing antibiotics. As a result, we’re hearing more and more about “superbugs”— strains of harmful bacteria that cause severe illness and are not easily remedied by antibiotics. But you can still protect yourself and your family against illness-causing bacteria without resorting to harsh chemicals and medications. The answer is to go all-natural! Here are two options that are completely natural yet totally effective against the microorganisms that make us sick.
OREGANO A study published in the International Journal of Molecular Sciences took a look at the effectiveness of oregano against bacteria. It turns out certain compounds in oregano — carvacrol and thymol — make it a strong antibacterial and antifungal agent. The study found that oregano was effective against salmonella as well as other harmful microorganisms and fungi that make people sick. As an antibacterial, oregano is most useful as an essential oil. In this form, it’s highly potent, meaning you only need a drop or two in a glass of water for it to have an effect. You can drink it, or you can infuse a couple of drops into some coconut oil and apply to your skin. However, be warned that because it is potent, it should not be used on a regular, ongoing basis. Use only when needed and only for a few days at a time — and never use it undiluted!
EVERYTHING POPCORN
Ingredients
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2 teaspoons granulated garlic
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3/4 cup popcorn kernels
Clinic & Workshop
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2 teaspoons granulated onion
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2 tablespoons flaky sea salt
Date
PT
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1/3 cup canola oil
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1 teaspoon black sesame seeds
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4 tablespoons unsalted butter, melted
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2 teaspoons white sesame seeds
March 7
Shoulder Pain
Cheryl Wynn, DPT
Directions
March 26
Low Back Pain & Sciatica
Randy Thomas, PT
covered, until popcorn kernels start to pop. Once popping, continue cooking and shaking
1. In a small skillet over medium heat, toast sesame seeds. Shake skillet often and cook until white seeds are golden and fragrant, about 2 minutes. Transfer to a small bowl and add garlic, onion, and salt. 2. In a large saucepan, combine popcorn kernels and oil. Cook over medium-high heat,
Sarah Thomas, PT & Krista Ghaffarian Oakes, RYT
April 10
Safe Yoga
the pan intermittently until popping ceases, about 3–5 minutes. 3. Transfer popcorn to a large
April 23
Low Back Pain & Sciatica
Randy Thomas, PT
Note: All clinics and workshops are free and are held 5:30–6:30 p.m.
mixing bowl. Pour in butter and toss to coat. Finally, add seasoning, toss again, and serve.
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Recipe courtesy Food &Winemagazine
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Thomas Orthopedic & Sports Physical Therapy www.ThomasPhysicalTherapy.com
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INSIDE THIS ISSUE Randy’s Ramblings PAGE 1 The Skinny on Fasting Diets PAGE 1 When Should You Heat or Ice an Injury? PAGE 2 2 Effective Natural Antibiotics PAGE 3 Upcoming Workshops PAGE 3 Everything Popcorn PAGE 3 How to Make Your Sailing Dreams Come True PAGE 4
SET SAIL FOR VACATION Take Your Next Trip Offshore
If you’re lucky enough to have been aboard a ship under full sail, chances are you know the thrill and serenity sailing can give you. If you’ve never been but have always wanted to know what it’s like to get out on the wind and waves, there are many great options available for beginners. Here are some ideas to inspire your next waterside vacation. START SMALL For those who dream of becoming a skipper one day, a great way to start is by sailing dinghies. These one-sail, beach-launch boats fit 1–2 people and can be rented at most water sports shops. If you want to make it a family experience, shops usually have 16-foot catamarans for rent as well. Catamarans have two hulls rather than one, making for a smoother, more spacious ride. If you’ve never sailed before, inquire about lessons. Most rental operations have instructors on hand who can show you the ropes. The great thing about sailing is that whether you’re in a 12-foot dinghy or a 60-foot sloop, the same basic principles, rules, and skills apply. TAKE A DAY SAIL Many day-sail charters exist for those who want to go out a little farther than a dinghy would permit. If you’ve captained a boat and are familiar
with the waters, you can apply for a bareboat charter. However, if you are inexperienced or simply don’t want a local guide at the helm, signing up for a day trip with a skipper and crew is a great option. DO A FULL CHARTER Short of owning your own vessel, chartering a boat for multiple nights is the closest you can get to living out your nautical dreams. Some of the most beautiful destinations on earth — from the Caribbean Sea to the Mediterranean — are best experienced from the deck of a sailboat. Letting the sea guide you to amazing snorkeling destinations, remote cays, and bustling harbors is the stuff of real adventure.
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