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 Rising Sun Physical Therapy
Healthy Thoughts - August 2012
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Tell a Friend! Forward to a Friend. . Don't miss an issue
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 A PERSONAL NOTE FROM BETTINA
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Hello !
I just celebrated my birthday at Mono Hot Springs, one of the most beautiful places on Earth. It was very healing and relaxing and I feel healthier now, at age 52, than I did 10 years ago. This is in spite of a decade of extreme emotional and physical stress in my life, both as a small business owner and as the single mother of 2 college kids after my husband's passing.
I firmly believe that the key to healthy aging is consistency. In spite of the tremendous stress of the last few years, I continued to take care of myself and maintained my self-care routines.
I exercise regularly. I have fun with my dogs. I do Pilates at least twice a week and yoga once a week. I make a conscience effort to make healthy eating choices, and I get additional nutrition support through the Orenda ultimate wellness program.
Spending time with my family and friends participating in healthy activities keeps my spirits high and helps me stay motivated and active. I rarely get sick. I have more energy, sleep better and longer, and wake refreshed and able to face my challenging, stressful days with more grace, gratitude and peace. My mood is more balanced, and my sugar cravings are finally abating.
A lot of this is just time and effort on my part, but I've been impressed enough with the effects - awakening, cleansing and feeding all my body's systems - of the complete Orenda Ultimate Wellness Program that I want to tell you about it, too. This program complements all your efforts to stay healthy. Think of it as wellness insurance for a long and healthy life.
Come to our Orenda presentation with Marge Wheeler on August 23 at 7 PM in our office to find out more about this potentially life-changing program.
Our next new Rehab Pilates class is starting in September. In the meantime, don't forget to read about the three most common mistakes I see people making in their Pilates workouts.
Good news! Linda is back with a fabulous summer squash recipe for August. Try it and share it with your friends and family.
Bettina
Are you already looking forward to next month's Healthy Thoughts?
In September we're talking about healthy aging.
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COUCH POTATOES ARISE: PILATES
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3 Common Mistakes in Pilates Workouts
By Bettina Neumann, PT, CST, LLCC
I started the Rehab Pilates program at Rising Sun Physical Therapy to help my clients learn the basics of Pilates before heading out into the world of gym and studio Pilates. I want to give my clients a good foundation to build on. These classes focus on detail, function, flexibility, strength, coordination, balance, flowing movement and functional integration.
Pilates is a sequence of exercises developed by Joe Pilates during the first half of the 20st century. The exercises moved from Germany to England to the US and are now used worldwide. Rehab Pilates is a modified technique to help return to full body function after injury or other health challenges.
3 common mistakes in Pilates workouts:
1. Failing to maintain neutral spine:
The most common mistake I see is people not keeping a neutral spine position while doing Pilates exercises. If a person drives while under influence, he or she has little control over the vehicle, right?
Same here: When Pilates practitioners lose their neutral spine, they lose precision control over their movements. Eventually they will end up with pains and aches.
A "neutral spine" is the spine's natural position. In this position the lower back (lumbar) curves slightly forward, the mid-back (thoracic) curves backward and the neck (cervical) end curves slightly forward.
It's important to maintain this position with most exercises. In Rehab Pilates, my clients learn to keep maintain a neutral spine throughout their exercises, even when lifting their arms or legs.
2. Overlooking weak muscles:
When people overlook their weak muscles and only listen to their strong and bulky muscles, they are more likely to strain their back, neck or other parts of the body. Developing and paying attention to the shorter and deeper muscles will help stabilize the back.
One of the most frequently overlooked groups of muscles is the gluteal muscles--yes, the muscles of the behind/buttocks. Here is a simple exercise to help strengthen the gluts:
Lie on your side, keeping your knees tucked in at a 45-degree angle. Keep your feet on top of each other. While exhaling, draw in your stomach, lengthen your spine and lower your shoulders. Lift your knee upward, towards the ceiling, without moving your pelvis. Lower the knee and repeat 10 times on each side.
3. Assuming the exercises are a piece of cake:
Starting or advancing any exercise program should progress slowly and gently. Always start with the beginner exercises, not the advanced exercises. When my patients start working with me, they often realize that the basic exercises are a lot harder than they were when they tried them on their own. This happens when people don't paying attention to detail; they use their strong, bulky muscles to do the exercises and neglect the deeper muscles.
Start with the beginner exercises. For those who have already moved on to advanced exercises, go to a beginner class from time to time and really pay attention to the details. Overall workouts, form, and function all benefit from periodic refresher classes.
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If you want to get started with Pilates, or just review the basics of Pilates exercises and make sure your form is the best it can be, try attending one of our Rehab Pilates class series.
The information above is based on my long working experience with patients. These are only general tips. If you have any health issues or specific problems, consult your physician and/or your physical therapist, or call me for personalized tips.
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learn more about how to stay healthy every day!
Stay tuned for our September issue - Healthy aging!
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| Upcoming Event: Awaken, Cleanse and Feed! | |
You're invited!
|  Orenda International has created a product line designed to bring your body to its natural healthy best. Try them and feel like a whole new you!
Awaken your own natural vitality Cleanse the toxins from your system Feed your body powerful superfoods
Join us to learn more about the power of the Orenda products, a special opportunity, and how these products can positively affect your life. You won't believe what you've been missing.
Product and Opportunity Meeting
Thursday, August 23, 2012, 7 to 8PM
Rising Sun Physical Therapy
500 Sutter Street, Suite 514
San Francisco, CA 94102
Call Bettina Neumann for reservation
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| Rehab Pilates at Rising Sun Physical Therapy | Rehab Pilates Class:
by Bettina Neumann, PT, CST, LLCC
Wednesdays at 12:10PM at Rising Sun Physical Therapy Starting: September 12, 2012 Period: 4 weeks Fee: $120
Small group sessions.
These classes help promote core stability, flexibility, endurance, postural and body awareness. Pilates also help to correct muscle imbalances by teaching practitioners to pay close attention to their breathing, concentration, muscle control and centering. Classes encourage precise movement and routine building.
Contact Paula for more details at 415-282-4083 or
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HEALTHY COOKING WITH LINDA CARUCCI
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My Grandmother's Braised Summer Squash with Sweet Peppers,
Tomatoes, and Basil
by Linda Carucci | 
Nothing says summer to me the way this dish does. About once a week, when squash and tomatoes were ready to be harvested from the garden, my Grandma Guglietta would slowly simmer a colorful batch of yellow crookneck squash, green zucchini, and sweet red peppers. I never asked her to translate the name for this dish from her Neapolitan dialect, but whenever she said something that resembled "cucuzza," I made sure I was around for the next meal.
You can't go wrong with this combination. It's very tasty when eaten right after cooking, and it's just as terrific a few hours after it's cooked and the flavors have a chance to meld. This recipe makes enough for a side dish for 6 people, plus some pretty terrific leftovers. My favorite time to enjoy the leftovers is at breakfast, stirred into softly scrambled ricotta and eggs, then spooned onto buttered Italian toast. Buon appetito!
Secrets to Success
- Make no mistake; this isn't one of those California-crisp vegetable dishes. To develop deep flavor when braising, first saut� the vegetables in olive oil. Then, cover the pan and let them cook in their own juices until tender. When done, you should be able to easily slip the tip of a paring knife with no resistance into the braised vegetables.
- This could well qualify as one of those Mediterranean recipes in which olive oil is not just a saut�ing medium, but is also a significant ingredient. If you're watching your fat grams, use less oil, but use it wisely: be sure to heat the pan before adding the oil, and don't add the vegetables until the oil is hot enough that they sizzle on contact. This way, you'll use the least amount of oil when saut�ing, and prevent the vegetables from absorbing oil as they cook.
- In rustic recipes like this one, to prevent the fresh basil from discoloring, tear, don't chop or chiffonade the leaves.
Serves 8
3 or more tablespoons bold-tasting extra virgin olive oil, divided
1 large yellow or red onion, cut lengthwise into 1/2-inch crescents
2 red (or 1 red and 1 yellow) bell peppers, cut into 1/2-inch strips
2 small green zucchini, cut into 1/2-inch rounds
2 medium yellow crookneck squash, cut into 1/2-inch rounds, large pieces cut in half crosswise
2 to 3 cloves garlic, green germ removed if present, minced
2 teaspoons kosher salt
Freshly ground black pepper
2 large, juicy, ripe tomatoes, cut into 1-inch chunks, juices reserved
3 tablespoons chopped fresh flat-leaf parsley
10 medium leaves fresh basil, torn in half
Heat a 12-inch skillet, stir-fry pan, or wok (choose a pan with a lid) over medium-high heat. Add 2 tablespoons of the olive oil. When the oil is hot enough to sizzle a piece of onion, add the onion and peppers. Saut� until the onions are soft and translucent, about 8 minutes.
Add the zucchini and crookneck squash and saut�, stirring often, until the squash is crisp-tender, about 8 minutes. Push the vegetables to one side, tilt the pan, and add 1 tablespoon of olive oil to the empty part of the pan. When the oil is hot enough to sizzle a small piece of garlic, add the garlic, salt, and a few grinds of black pepper. Stir to combine, cover the pan, decrease the heat to medium-low, and braise the vegetables in their own juices until the peppers are soft, about 10 minutes.
Add the tomatoes, their juices, and most of the parsley and basil, reserving some of the herbs for garnish. Bring to a simmer, cover, and continue braising until the tomatoes collapse, giving up their juices, and all the vegetables are cooked through, 10 to 15 minutes. Taste and adjust the seasoning with salt and pepper, if necessary.
Transfer to a serving bowl. If desired, drizzle with a little extra virgin olive oil. Garnish with the remaining parsley and basil. Serve hot or at room temperature.
Originally published in Cooking School Secrets for Real World Cooks
by Linda Carucci. All rights reserved.
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| UPCOMING EVENTS | | Lymphedema Education, Exercise and Prevention
for people with lymphedema, cancer patients, cancer survivors, caregivers, friends and family
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Lymphedema Education and Exercise Group
3rd Wednesday of each month from 5:30 to 7pm
Each meeting includes an educational presentation, time for questions and practical techniques for preventing, understanding and managing lymphedema.
This program is available to anyone who has lymphedema, is at risk for it, or who simply wants to learn more about it. Cost: Free
To register, call: (415) 600-3073
Location: Bryan Hemming Cancer Care Center
California Pacific Medical Center
2351 Clay St, #137 - Deikel Family Conference Room
San Francisco, CA 94115
Parking is available in the parking structure at the corner of Clay St. & Webster St.
Testimonial:
After a double mastectomy I learned there were simple measures that could be taken to prevent developing the problem of lymphedema. As an RN I tried to educate myself about lymphedema since I had taken care of patients that had been debilitated by this problem. After a double mastectomy and a problem with ongoing seromas after surgery I was particularly concerned I might develop this complication myself. One of the things i liked most about Bettina's class the solid, practical information she provided in a short class without my having to do even more research in addition to what I was doing about cancer, surgery and recovery. Not only did I feel less overwhelmed but she gave information in the class that I hadn't read about in my research. I've taken the information I got in her class and developed a plan for myself that supports my recovery after surgery and gives me confidence I am doing the most I can to prevent developing this problem.
- Deborah Vance
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EXERCISE-MADE-EASY �
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EXERCISE-MADE-EASY�
- Start a controlled exercise program
- Advance your program safely
- Get stronger and more flexible
This is a 90-day program, step-by-step instruction with a workbook and audio exercise instruction,for people with lymphedema,and people during and after cancer treatment.
List Price: $ 160
S & H: $ 12
Call to order: 415-282-4083
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ABOUT BETTINA AND THE STAFF OF RISING SUN PHYSICAL THERAPY
| | Our vision is to inspire and empower you to start healthy habits, to become personally responsible, to regain your health and renew your energy after injury, surgery or debilitating illness, and to help you maintain your health after your recovery.
What makes Rising Sun Physical Therapy different is that we are compassionate therapists. We've worked to create an exceptional healing environment combined with medically sound approaches. Our techniques acknowledge and utilize the strong body-mindconnection we all have. We combine evidence-based, innovative, nontraditional, hands-on therapies with a proactive approach.
Whether you are just starting your healing and rehabilitation, or wanting to stay healthy, we'd love to help! Our goal is to help you stay active and healthy for the rest of your life.
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| RISING SUN REFERRAL PROGRAM | For Existing Patients
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Refer a friend or family member to Rising Sun Physical Therapy and earn savings toward your next visit.Simply Forward this Newsletter to a friend and family member.
Who will benefit from treatment at Rising Sun Physical Therapy?
- Cancer treatment patients, breast cancer survivors and people with lymphedema
- Neck or back pain sufferers
- People with migraines and headaches
If your friend mentions your name after they become a patient, you will receive a $20 discount at the time of your next visit, AND if they mention the "Rising Sun Referral Program" they too will receive a $20 discount at their first visit*.
*discounts apply to selfpay payments ONLY.
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WANT TO USE THIS ARTICLE IN YOUR NEWLETTER OR WEBSITE?
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You can, as long as you include this complete blurb with it:
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Bettina Neumann, PT, CST, LLCC, is a licensed Physical Therapist in California and Germany, as well as a certified CranioSacral Therapist and Lymphedema Specialist. She is the founder and owner of Rising Sun Physical Therapy, Inc.
She published an easy to use 90-day exercise program for cancer patients, cancer survivors, and patients with lymphedema, "Exercise-Made-Easy". Get your FREE newsletter: Healthy Thoughts today: www.risingsunpt.com
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MANAGING YOUR SUBSCRIPTION
| | | Healthy Thoughts is published by Bettina Neumann. If you have any questions or comments, please send them to: [email protected]
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LOVE AND HEALTH,
Bettina
Bettina Neumann, PT, CST, LLCC
Rising Sun Physical Therapy, Inc
415-282-4083
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