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March 2016 Newsletter

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March 2016 Newsletter March 2016 Health Check Ripe, Crisp and Fresh: Why I’m a Vegetarian! Many who have known me for years know that I celebrate being a vegetarian! They may not know that I have been eating this way since I was a teenager. Since the natural foods movement that came out of the seventies up through the organic, “eat locally” farm to table movement of today, more and more people are embracing vegetarianism, as I have. At first, some begin becoming choosier about their meats, while adding more vegetables to the diet. For many millennia, there have been “rules” instilled in certain cultures around the globe as to what meat is good for folks to eat and what is not. Kosher and Halal meat practices come to mind as early examples of this, and today the “clean eating” movement uses some of these principles. Meat is now even labeled “organic”, in reference to what the animal was fed. Choosing wisely if you are a meat eater means that you are getting meat and dairy free of hormones, locally supplied and betters for your health. Why care about hormones? Because, ingesting enough of these hormones can mimic estrogen in the body, and both women and men can develop health issues due to taking excess hormones into our bodies, which we were not meant to have. Now, I eat eggs, goat cheese and milk and love ice cream and yogurt, so I do eat local animal products as a vegetarian. The difference is that I make sure that I know where these foods originate, some of it coming right from my own garden! This is not hard to figure out in this day and age. But, the main source of protein I eat is legumes (beans), nuts and vegetables. I like grains and am not gluten intolerant, so I enjoy kasha and couscous and wheat pasta, Oh, and I love whole grain bread. I just choose to eat more local, organic veggies than grains and bread as a rule. I like goat milk in my organic coffee. I fully support organic farmers, especially local, just not factory farmers. And that is how I became a vegetarian by the way, I read The Jungle by Upton Sinclair in sophomore history class, a book about factory farming at the turn of the last century, (It is no more humane now, by the way). This sparked a conversation with my vegetarian classmate, Deborah, and the next day I became a vegetarian. Needless to say, I did very well in sports at school after that. I lost weight, had more energy, and was stronger and faster. I felt less fatigue. I could even stay up later and do more home work, then be awake enough after midnight to sneak out and hang out for a few hours with my neighborhood pals. Today, when I speak with people interested in being vegetarians, I share some of my recipes and discuss my farmer's market and organic grocery excursions, where I direct folks to find organic vegetarian food free of toxic herbicides and pesticides. This often helps people get rid of that sluggish feeling, because the immune system is challenged trying to protect the body from unhealthy substances, and eating organic helps support a healthy immune system. Many folks are used to hitting the steakhouses and family restaurants in the area, and even some higher end gourmet venues where meat is the centerpiece, and vegetables are just an oily, tasteless side dish meant to decorate the plate with a little color, but not prepared to be delicious and to highlight the bright, deep or savory flavors that are possible with cooking them properly and using the appropriate herbs and spices to create a memorable dining experience. The great news is now it is so EASY to get information from the web on tasty vegetable recipes. I have an abundance of cookbooks, clipped articles and downloaded recipes that make healthy vegetarian eating a great experience for me. I would like to share one recipe here for Lentil Soup that I have perfected, which is tasty, filling, healthy, and high in protein. Homemade soup is not just the warm bowl of goodness that Grandma served, anymore. It can be a power food for athletes and a way to get you back to your younger healthier self. Anni's Spicy Lentil Soup! Place 8 cups of water in a pot, add appropriate amount of vegetable boullion ( I use 8 t. of Low Salt Better Than Boullion), bring to a boil and add two (dry measure) cups of red lentils. Add 1 onion, chopped fine and cooked with 4 cloves of chopped garlic in olive oil. Add four carrots, wheel sliced, four stalks of celery, chopped fine, 1 Tbs. Cummin, 2 Tbs. Curry powder, 2 Tbs sirraccha sauce and ½ jar mild picante sauce or chunky salsa (I like Pace). You can then add one bag of frozen spinach and simmer for ½ hour, or just simmer for ½ hour and add 1 bunch of fresh spinach, kale or swiss chard 10 minutes before it is done. You can simmer an additional 15 minutes, stirring occassionally to blend the flavors further. Makes 8 servings. You can add water to the soup to reheat after refrigerating to thin it out and it does not weaken the flavors. Enjoy! Patient Story Health Mentors of the Month Steve H. is a seasoned marathon runner We would like to thank all our who was having muscle strains in his past and present patients who have upper hip and hamstring area. We referred their family and friends to diffused his hip and hamstring strain Health Check Physical Therapy! During with a technique that reduced the the month February we would like to amount of scar tissue and promoted particularly recognize and thank the healing, which is called active release following patients: Nancy Duca, Donald and Graston. During this process we Greenleaf, Judy Kaplan, Doug Magee, discussed his need to increase his Mike Milano, Robert Powell, The Titus protein consumption to 1.5 grams of family, and Tommy Waldrop. protein per kilogram of body weight and REMINDER: During the month of March we also began lower body strengthening are having our greatest promotion ever! and implemented a power‐lifting We are giving away free exams to our program. We are hoping for another present and past patients as well as all their healthy and exciting Boston Marathon loved ones, family, friends, neighbors and co- for Steve! workers! More information about this event included in this months insert* “Tom and his staff are great to work with. They take all the time needed to make you comfortable and make sure you understand what your therapy is about. I had a knee replacement and after 4 weeks of therapy my doctor told me I’m way ahead of schedule. Thanks to Tom, Jen and Yaseen. Also Annie always has a smile at her desk.” – Wayne M. “After having three surgeries on my knees in 2014, I wanted to find a really good physical therapy place. Health Check was recommended which I decided to give them a try. It was a great decision on my part. Tom gave me a thorough evaluation. I started right away. Jen, Yo (Yaseen) and Tom were tough but fair. I went in with a walker and cane and now I do not need either. Thanks to Jen, Yo and Tom they were educated on everything I needed. I recommend Health Check they are fantastic!” – Elizabeth D. “I am a competitive cheerleader. I dislocated my elbow. When I first came here I could barely straighten or bend my elbow. With the help of the staff at Health Check I can completely straighten and bend my arm. I am so thankful I came here because they made my physical therapy experience great!” ‐ Mackenzie T. 797 E. Lancaster Ave, Suite 2 Downingtown, PA 19335 Health Check Physical Therapy Tom Suspenski, PT, ATC. Phone: (610) 269‐5070 Fax: (610) 269‐ 5074 www.healthcheckphysicaltherapyofpa.com At Health Check we specialize in and provide comprehensive one on one treatment for the following: 1. Low back pain 6. Sports related injuries 2. SI sacroiliac dysfunction 7. Pre and post surgical rehabilitation 3. Cervical and thoracic pain 8. Work related injuries 4. Upper & lower extremity pain 9. Motor vehicle accident related 5. Total joint replacements injuries Free promotional coupon inside* Health Check Physical Therapy .
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