As we begin the month of May, we hope that this newsletter finds you all healthy and well. Like our banner says, although many events have been cancelled, Hope has not, and you cannot keep the gang at One. down for long.
One. would like to thank ALL of you for your support during these challenging times. You have kept us going and continue to bring us joy each time we see or hear you virtually from afar!
One. will persevere, one way or another, as we continue to bring the most up to date health and safety information your way, we hope you will read this month's newsletter with a sense of peace, knowing that we will be with you through our state's stay at home order, when the order has been lifted, and again when you begin to feel comfortable returning to our clinic with new precautions and procedures in place.
We cannot wait to see you all again, and in the meantime, we are accessible via telehealth over Web Ex to coach you through any health issues you are experiencing, or be sure to join one of our many live virtual classes that can be found by clicking the class schedule button below.
To reserve your spot for classes, send us an email, and be sure to download the Zoom app to your viewing device.
https://zoom.us/download
A link to join in will be sent to you 15 minutes prior to the livestream class. Classes are just $16 or $140 for 10. This is a fantastic way to help us to keep the lights on and keep all of our providers working as we continue to adapt in these evolving times.
Yours in Wellness,
Jennifer and Christina
|
|
What to Expect When you Enter One. Next Time
There will be some changes the next time you enter our office. Once the stay at home order has been lifted, during phase I of the state reopening, we can begin to see clients for physical therapy services. Upon entering, you will be required to dispose of gloves at the door, wash or sanitize your hands upon entry, masks will be required, and your oxygen and temperature will be checked prior to admittance to the clinic. One client will be allowed to enter at a time and the front door will remain locked to prevent anyone from entering unexpectedly. One client will check in and out at the front desk at a time to avoid cross-contamination. Time will be taken in between clients to deep clean surfaces.
Upon check out, we will have you read your credit card number to eliminate the need of signing receipts, and receipts will be emailed to you to avoid contact.
It is not until phase II of the state reopening that we can allow for clients to enter for fitness sessions. A cap of three students per class would be allowed, spaced 6 feet apart.
|
|
TELEHEALTH? Is it Right For You?
-Are you suffering from pain due to changes in your routine or work environment?
-Telehealth can be performed by a licensed physical therapist over the phone or video by downloading Web Ex
-A reimbursement form can be provided to submit to most insurance companies after your session (excluding Medicare)
-Initial Visit is just $100, 30 minute follow up consults $60
|
|
Nutritional Coaching-Why is NOW more important than ever?
We are all stuck at home with potentially poor food choices due to limited availability and depression setting in causing us to crave "comfort food"
This is especially dangerous, now more than ever.
"The characteristics of what doctors call the metabolic syndrome — excess fat around the middle, hypertension, high blood sugar, high triglycerides and a poor cholesterol profile — suppress the immune system and increase the risk of infections, pneumonia and cancers. They’re all associated with low-grade, body-wide inflammation, Dr. Mozaffarian explained, “and Covid kills by causing an overwhelming inflammatory response that disables the body’s ability to fight off pathogens.”
Contact Jennifer today to start your nutritional coaching program with ideas for healthy eating, delicious recipes, ways to reduce inflammation, and to maximize your immune system,
just $50 a week for a four week virtual program.
(normally $80 a session)
|
|
Do you have a nagging pain that is not going away?
A quick and easy way to reduce inflammation is to increase mitochondrial metabolism, laser stimulates your mitochondria and makes them better at doing their job.
Photomodulation, or PBM can be administered by non contact, an effective way to treat a painful area safely.
Low-level PBM promotes: central and peripheral neuron repair; suppression of cyclooxygenase-2 (COX-2); enhancement of peripheral endogenous opioids; upregulation of vascular endothelial growth factor (VEGF); angiogenesis; collagen synthesis and decorin expression during tendon and ligament repair; reduction in fibrosis, suppression of conduction along unmyelinated C fibers; and inhibition of histamine release.
PBM irradiation can have a positive response for tissues that exhibit microvascular compromise and become anoxic secondary to metabolic injury with resulting microvascular inflammation, oxidative injury, and mitochondrial dysfunction. Lasers of low-intensity initiate analgesic, anti-inflammatory, and biostimulatory effects, resulting in an increase in local microcirculation and increased healing. Increasing microcirculation induces an essential function in the tissue repair process and in pain control. This process allows increases in oxygenation and nutritional supply to tissues. This process allows for the expulsion of metabolic byproducts, which may contribute to pain.
Treatment sessions are just $75 or $360 for six.
|
|
Virtual Foam Roller with Mary Christhilf this Saturday
Join Mary this Saturday at 10 AM via Zoom for this great Pilates/foam roller fusion class, designed to work your core and prevent spinal injury.
|
|
Virtual Power Stretch and Stand UP class with Sue Clements
|
|
Each Monday and Thursday at 7:30 AM, Sue Clements is offering a live Virtual Stretch class at One. via Zoom.
Power Stretch
is mostly that, stretching. It's not Yoga, it's not Pilates, it's not strength training or cardio. Sue guides students through a short warm-up and a series of stretches covering the entire body. There are also a few exercises that will strengthen the core muscles. Any equipment that you have is helpful, but not necessary. The tools mostly used are the foam roller, a thera-band, a strap and a yoga block.
Sue will also begin a new class for us called simply,
Stand UP
. On Thursdays at 4:30 PM, it is designed to counteract all the effects of prolonged sitting and to prevent back and neck pain. This class is ideal for teleworkers and those who have been less active during the Stay at Home order. Helpful tools for this class include a foam roller, strap, and exercise ball.
If you would like to join the class, simply click here to reserve your spot.
Reserve your spot for Sue's classes
|
|
Virtual Guided Meditation
|
|
During these particularly stressful times are you feeling overwhelmed and anxious?
Unable to turn the news off?
Difficulty focusing or completing tasks?
Join One. on
Wednesdays
for a Virtual Guided Meditation with Jeff Masenheimer at
1:30 PM.
Guided meditation has been shown to improve mindfulness, boost immunity, reduce anxiety and improve sleep. All the things we could use a little more of right now.
|
|
Do You have a TRX strap at home?
If your answer is yes, dust it off and join Jonathan Ross on Wednesdays and Fridays at 9:15 AM virtually via Zoom for an incredible full body workout.
|
|
Looking for a great Virtual Barre class?
Katie Mazur works at NASA during the day and is happy to be joining us Mondays at 5:30 PM and Wednesdays at 5 PM via Zoom after her regular workday.
All you need is a chair, wall, or counter to use as your Barre. Let us know if you would like to join us for this fun, intensive workout!
|
|
Are You Doing A LOT of Gardening During the Pandemic?
Here are some does and don'ts provided by our friends at H.E.A.L.
|
|
SHOVELING
DON'T
⌧ Don't bend over at the waist with legs straight.
⌧ Don't use just your arms as you shovel.
⌧ Don't twist your shoulders and hips in opposite directions as you turn to lift shovel or drop it down
|
|
DO
☑ Do hinge at your hips and bend at your knees, while keeping your back straight.
☑ Do keep your feet apart to have a wider base of support.
☑ Do keep the shovel close to your body as you transport items. Shift your weight from one foot to another if you need to move side to side, staying in the hip hinge position. As you turn, point your feet in the direction you want to go, then step around and turn.
|
|
RAKING
DON'T
⌧ Don't bend over at the waist with legs straight.
⌧ Don't use just your arms as you rake.
⌧ Don't twist your shoulders and hips in opposite directions when turning.
|
|
DO
☑ Do hinge at your hips and bend at your knees, while keeping your back straight.
☑ Do keep your feet apart to have a wider base of support.
☑ Move your whole body as a unit, not just your arms.
☑ While maintaining the hip hinge position, shift your weight from your front to back foot or from side to side as you rake.
|
|
WEEDING/PLANTING
DON'T
⌧ Don't bend over at the waist with legs straight.
⌧ Don’t stay in one position for too long.
⌧ Don’t lift plants or bags of potting soil, etc. with them far away from you.
⌧ Don’t twist as you lift or garden.
|
|
|
|
|
DO
☑ Do hinge at your hips and bend at your knees, while keeping your back straight as you reach down to pick up plant or pluck weed or do plant maintenance.
☑ You can also lean forward on one leg while letting the other leg extended back, still hip hinging and keeping your back straight as you reach to pluck weeds, etc.
☑You can also kneel on a cushioned board or sit on a low bench, still hip hinging as you lean forward to do your gardening.
☑As you turn, point your feet in the direction you want to go, then step around and turn.
|
|
LIFTING FROM TRUNK OF CAR
DON'T
⌧ Don't bend over at the waist with legs straight.
⌧ Don't lift with object far away.
⌧ Don't twist your shoulders and hips opposite directions when turning.
|
|
DO
☑ Do lift by hip hinging and bending your knees, not your back or waist-line.
☑ Do lift with your feet apart and have a wider base of support.
☑ Do hold objects close to you as you first lift the object and as you move with it or put it down.
|
|
Working From Home?
Stop Sitting!
|
|
Even with PERFECT sitting posture, sitting increases intradiscal pressure by 200%, leading to a cascade of orthopedic problems. If you are suffering from back or neck pain, try a standing desk. You can create your own, or purchase a device that you can add to your existing desk.
|
|
Looking to support the gang at One.? Show your One. pride by purchasing a T-shirt from the Locals at BLK ANKR. On these limited edition T-shirts, Stronger Together-even from a distance is printed on the sleeve.
$10 from each shirt will go directly to our providers to support them during their reduction in services.
|
|
Best Grocery Delivery services
All of us should be avoiding going into grocery stores right now as much as possible and sticking to delivery services for groceries. Whole Foods/Amazon has proven to be next to impossible, use the links below for some of our favorite options with more becoming available all the time.
|
|
Support Our Local SOFO businesses along the Forest Drive Corridor
For an uptodate full list of business that are still operating under the Stay at Home Order, Click the link below
|
|
Studies profile lung changes in
asymptomatic
COVID-19
We may not know the full longterm affects of Covid on even mild cases...
"
In asymptomatic patients,
60% had abnormalities confined to one lung
, while 90% of group 2 patients had abnormalities in both lungs. Those in groups 3 and 4 showed more mixed patterns and areas where fluid had replaced the air in the lung, leading to swelling and hardening of tissues.
This study helped further characterize CT findings in the lungs of patients with COVID-19 pneumonia. With development of acute respiratory distress syndrome as few as 9 days after symptom onset, the researchers say that prompt diagnosis and treatment are paramount. "Combining assessment of imaging features with clinical and laboratory findings could facilitate early diagnosis of COVID-19 pneumonia," they wrote.
|
|
Are you using your Disinfectants Properly?
Disinfecting Wipes are not all created equal and do NOT kill the virus immediately, it is important to disinfect, then give the wipes time to do their job.
"
Clorox
Disinfecting Wipes are rated to eliminate the virus in a relatively quick
four
minutes.
Lysol
Disinfecting Wipes employ the same type of nonbleach disinfectant but take longer to work:
10
minutes."
|
|
Podcast on What Things May Look Like Going Forward
This might be the BEST description about what we may potentially be facing over the next 4 years.
"Hammer and dance" will be the next terminology you will be hearing.
This podcast was given recently by Donald G. McNeil Jr., a science and health reporter for The New York Time based on interviews with epidemiologists.
|
|
SOFO Will Be Hosting Their Semi Annual Greenscape Event --- THIS WEEKEND May 2nd!
Although, the traditional Annapolis Greenscape event has been canceled, volunteers will be out this weekend to beautify our corridor from a social distance and with a limited volunteer base to weed, clean, and pick up leaves along the Annapolis Middle School Fence and the Bay Ridge Garden Triangle (did you catch those fab tulips this year?)
If you happen to be driving by Saturday from 9 AM-noon, give us a honk to show your love! :)
|
|
BAKED BANANA OATMEAL CUP RECIPE
(recipe shared by Mary Christhilf)
3 cups rolled oats
2 teaspoons baking powder
1 teaspoon cinnamon
1/8th teaspoon ground nutmeg
1/2 teaspoon kosher salt
1 cup mashed banana (2-3 bananas depending on their size)
2 pastured eggs
1.5 cups of unsweetened almond milk (or any milk you prefer)
2 tablespoons dark chocolate chips
Preheat oven to 350 degrees F. Use a 12 cup muffin tin and coat with coconut oil or butter. In a large bowl combine oats, baking powder, cinnamon, nutmeg, and salt. In a separate bowl mix together mashed bananas, eggs, and milk until well combined. Pour milk mixture over oat mixture and stir well to combine. Evenly divide the oat mixture between all 12 muffin cup and then top each one with a sprinkle of chocolate chips.
Bake for 20-25 minutes or until set and cooked though. Allow to cool and then store in an airtight container in the fridge for up to a week..
|
|
DID YOU KNOW?!?!?!
- A pulseoximeter may be your best bet to determining if you have developed Covid. Often you are asymptomatic and have no fever, but a pulse ox may show a decrease in lung function before symptoms arrive.
|
|
|
|
|
|
|
