PhysicalOne Connection
November 2019 Newsletter
Email us your suggestions to info@PhysicalOne.Com
10 Healthy Holiday Nutrition Tips
  1. Don’t skip meals. Skipping a meal with the goal of saving calories prior to a holiday event can often backfire and lead to overeating due to ravenous feelings of hunger.
  2. Contribute a healthy dish. Ensure at least one nutritious choice is available at potlucks by contributing a healthy dish.
  3. Choose your splurges. Scan the buffet or dinner table and choose a couple holiday favorites to splurge on instead of foods that you can have any other day of the year.
  4. Think Color. Make a plate look festive by including fruits and veggies. Aim to cover half the plate.
  5. Choose drinks wisely. Stick to calorie-free drinks, such as water, tea or seltzer, instead of high-calorie festive drinks.
6. Visit the people, not the food. Move socializing away from the buffet or appetizer table to prevent mindless eating.

7. Say no to food pushers (politely).

8 .Savor seasonal treats. Having treats once a year will not make or break your weight. Make sure you take time to really taste and enjoy that special treat when you have it.

9. Eat until you are satisfied, not stuffed. No one likes that icky, stuffed feeling after a meal. Eat slowly, and check your fullness levels while you’re eating. Remember — there are always leftovers!

10. Don’t feel guilty. If you did overindulge, don’t beat yourself up. Just make sure your next meal is healthy, and be sure to incorporate exercise into your routine.
Need A Jumpstart To Loose Or Maintain Weight?
Schedule a Free Consultation with one of our Health Coaches!
To Schedule please click link below, and learn how you can loose extra pounds before the new year!
Buffalo Cauliflower Bites
Ingredients:
5 1/2 cup cauliflower florets, cooks down to 4 1/2 cups (9 Greens)
1/2 cup of Frank's buffalo hot sauce, divided (4 Condiments)
1/4 tsp garlic powder (1/2 Condiment)
6 tbsp light ranch or blue cheese dressing, divided (3 Healthy Fats)
 
Directions:
Add 1/4 cup Franks Buffalo Hot Sauce and garlic power to the cauliflower florets and toss to coat.
Place a piece of parchment paper (not waxed paper) on the bottom of the air fryer for easy clean up or use cooking spray.
Set the air fryer to 360 and cook for 12 to 15 minutes, shaking every 5 minutes.
Place cooked cauliflower in a medium size bowl and add the remaining 1/4 cup of Frank's Buffalo Hot Sauce.
Toss to coat. Serve each serving with 2 tbsp light ranch or blue cheese dressing!
* For the oven, cook for 20 min at 450 degrees stirring halfway through.
How Exercise Helps Lymphedema
How Exercise Helps Lymphedema
We know from research that exercise helps lymph move through the lymphatic system. This might help reduce swelling. Exercise makes the muscles contract and pushes lymph through the lymph vessels.
Exercises have other benefits. They can help you to keep a full range of movement and make you feel better.
Most of this research has looked at lymphedema in the arm, and some of it at strenuous exercise. Studies looking at leg lymphedema have also shown that exercise can help to reduce swelling.
  • The National Institute for Health and Care Excellence (NICE) made recommendations about exercise and lymphedema. These are for people who have lymphedema after treatment for breast cancer or who are at risk of developing it. The guidelines state that exercise doesn't prevent, cause or worsen lymphedema. They also suggest that exercise may improve quality of life.
Women's Health
Who Should be Referred to a Pelvic Health Physical Therapist (or commonly referred to as the Pelvic Floor Physical Therapist)?
If you have...
  • Urine leakage during activity, sneezing, coughing, or laughing
  • Urinary incontinence
  • Bladder urgency or frequency
  • Incontinence
  • Constipation
  • Pelvic pain
  • Painful sex
  • Pelvic organ prolapse
  • Tailbone pain
  • Women who are pregnant or following childbirth

All treatments are one-on-one in our private treatment rooms and are individualized to meet your needs!  Call us at 954-741-2221 to schedule your initial consultation and be on your path to Feeling Good Again.
Employee Of The Month
Congratulations Selena Silver, PT Extender, for receiving November’s Employee of the Month! Also, congratulations to her for passing the PTA boards exam. Best wishes on your new venture!

Office News
Healthy Happy hour was a Success!
Thank you those who were able to attend!