ProCare Newsletter (#3)

November 2015

ProCare Newsletter Come as you are. Leave as you want to be!

What You Need to Know about the Pneumonia Vaccine By: Dr. Levi DeLozier No doubt you have seen recent television commercials advertising “the pneumonia vaccine.” This has led to frequent questions from many of our patients and often some confusion as well. How often do I need the shot? What does the vaccine prevent? What are the side effects? The intent of this article is to briefly summarize what the vaccines do and what persons are candidates for them. There are two different vaccines to help prevent severe infection(s) and complications from the bacteria Streptococcus Pneumoniae. This bug (aka “strep pneumo”) is everywhere; most of us carry it in our nose and sinuses, and it is a common cause of ear and sinus infections. The two vaccines are called Pneumovax 23 and Prevnar 13. Certain medical problems and age-related factors lead to higher risk of severe illness from this Pneumovax 23 • Everyone over the age of 65 should have this vaccine as senior citizens are at higher risk. • Some people under 65 are at higher risk and should be vaccinated before that time. The following problems are indications for vaccination before age 65: o Smoking o Chronic heart disease (e.g. congestive heart failure) o Chronic lung disease (e.g. COPD/emphysema, asthma) o Diabetes o Chronic liver disease o Alcoholism • Additionally, there are a few HIGH RISK circumstances that lead to needing repeated vaccination starting immediately and as early as age 2. These include asplenia (lack of a spleen), Cochlear implants, an impaired immune system, chronic kidney disease, a history of organ transplant, and most cancers. If you are concerned about any of these problems, talk to your doctor and they will be able to clarify the situation for you or your loved ones. … Continued on Page 4

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Table of Contents Page 2 The Truth About Fats Page 3 Back Pain: SI Joint Dysfunction What You Need to Know Page 4 about the Pneumonia Vaccine – Cont. / Member Birthdays Page 5

Realistic Goal Setting for Weight Loss

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Featured Members & Upcoming Events

ProCare Newsletter (#3)

Nutrition Spotlight

November 2015

The Truth about Fats By: Michael Millward For many people, fat is often viewed as a dangerous component of food that must be avoided at all costs in order to live a healthy life. Whether that is because dietary fats are associated with the fat on our waistlines or the fact that food packaging often proudly exclaims that their product is “fat free,” I am not sure, but it is important to know that the fat found in our food is not all evil. In fact, fat is an essential nutrient that aids our body in many metabolic processes. Fats are typically broken into four different categories: monounsaturated, polyunsaturated, saturated, and trans fats. All fats contain 9 calories per gram, but the effects they have on our body can differ quite drastically. The key to a healthy diet is not to eliminate all fats but to replace the unhealthy ones with “good” fats and to consume them in healthy moderation. Unsaturated fats and oils are healthy fats that can improve blood cholesterol levels and may lower the risk of heart disease. These fats may also help to improve and regulate blood sugar levels. Polyunsaturated fats can further be broken down into Omega-6 and Omega-3 fatty acids (the good ones). While most people get enough Omega-6 in their diets, it is important to strive to consume more Omega-3 as it offers benefits such as protecting against memory loss, easing joint pain, and reducing symptoms of depression. Saturated fats are mainly found in animal products, dairy, and tropical plants. For many years experts recommended that no more than 10% of calories come from saturated fat in order to promote heart health. Recent studies, however, suggest that the link between saturated fats and coronary heart disease is unclear and not as impactful. It is still recommended to limit the amount of calories from saturated fats, but it is important to not substitute these calories with those from refined carbohydrates, which is one of the true culprits behind heart disease. Lastly, but most importantly, are trans fats. Trans fats are normal fats that have been altered through a process called hydrogenation and are added to many commercially baked goods, deep fried foods, and some snack foods. Trans fats not only raise "bad" cholesterol but actually lower our "good" cholesterol and are found to increase the risk of heart disease, stroke, and diabetes. In fact, trans fats are so unhealthy that the F.D.A. recently gave the food industry until 2018 to eliminate them from products. No amount of trans fats is healthy, so you should do your best to eliminate them from your daily diet. Try to incorporate more fish into your diet in place of red meats and limit or eliminate fried foods from your diet. Eating walnuts in place of baked goods that are loaded with trans fats is another way to add some heart healthy omega 3 fatty acids to your menu. Finally, to encourage more healthy fats when cooking, replace butter and margarine with healthy oils such as olive oil or canola oil. These simple changes will have you and your heart feeling better in no time!

 

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ProCare Newsletter (#3)

Therapy Spotlight

November 2015

Back Pain: SI Joint Dysfunction By: Jeremy Stroup No matter what your age, at some point, you have uttered those famous words "My back hurts". While that phase is universal in use, clinically it can have many different meanings. Today, I'd like to address one of the most common yet misidentified causes of intermittent low back pain: Sarco-Iliac Dysfunction.

The diagnosis of this condition is fairly simple and usual effective resolution of an acute case can be accomplished in a few visits with targeted Physical Therapy intervention. What's more, if you are found not to have classic SI joint dysfunction, a quick Physical Therapy screen can usually suggest another underlying condition (i.e. Bulging Disc; Stenosis, etc.) that may still accurately explain your symptoms.

The Sacro-iliac joint(s) are located right above your belt line just a few inches to both the left and right of your spine. It's easily found near the bony prominences we Therapists call the PSIS- Posterior Superior Iliac Spine. Anatomically, the "SI" joints are formed by the close approximation of the L (or R) Ilium and the Sacrum (Tailbone). Supporting this "joint" are several hearty ligaments on both the front and back that help stabilize it while you go about your daily routine. Also, several muscles attach in this general vicinity and frequently "tug" on it in many different directions. My anatomy Professor once told me that the SI joint is "very irregular but highly congruent"- meaning it is akin to two jigsaw puzzle pieces that are meant to go together only one way.

The subsequent treatment typically includes (but is not limited to): Modalities (Moist Heat/ Ice, Electric Stimulation, etc.) followed by Muscle Energy Techniques to correct the underlying pelvic misalignment followed by Lumbo-Sacral stabilization exercises. Naturally, a custom program is tailored to fit each individual’s need as they are identified. If this sounds like something that you have been dealing with and want my expert clinical opinion, please feel free to stop in the next time you come to ProCare. To date, our staff boasts a 95%+ success rate with this condition. Don't let SI joint dysfunction keep you from living life on YOUR terms!

Inevitably, your body begins to wear out and the SI joint is no exception. Over time (and especially as a result of repetition or trauma) the joints can become either hypo-mobile (tight) or hyper-mobile (loose). Frequently, activities such as walking, climbing ladders, driving and stair climbing become cumbersome and noticeably painful. Commonly, those who suffer from this malady (myself included) notice a constant "gnawing ache" over and around the SI joint (PSIS) that you "can put your thumb on".

Yours in Good Health, Jeremy Stroup MPT Clinical Director- Physical Therapist

- Jeremy is the Clinical Director of ProCare Physical Therapy at the Altoona location, where he has been since 2008. He is also a partner in ProCare Physical Therapy. His therapeutic areas of interest include orthopedics, spine rehabilitation and manual therapy. His outside hobbies/interests include boy scouts, church, coaching youth sports, hunting and fishing, and spending time with his wife and three boys.

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ProCare Newsletter (#3)

November 2015

Continued from page 1

… Prevnar 13 • Again, all persons >65 years of age should receive this vaccine o The Prevnar 13 should be given FIRST in a patient who has just turned 65. Pneumovax 23 should be given one year after that • The same HIGH RISK circumstances noted above apply to Prevnar 13 as well. Prevnar-13 should also be given before Pneumovax 23 in these circumstances. • Young children receive four doses of Prevnar 13 as part of their standard recommended pediatric vaccinations. They are not candidates for additional vaccination until after age 2 and only then if they are HIGH RISK Around 20,000 people die from complications of this disease every year in the United States. Being informed as to whether you “qualify” for one or both of these vaccines is important; the vaccine(s) can help minimize your risk of serious complications and illness from pneumococcal disease, both this winter and beyond. Common questions and misperceptions: • Do the vaccines cause pneumonia? o No. The most common side effect is redness/tenderness at the site on injection. • Do the vaccines prevent all pneumonia? o No. There are many bacteria, viruses, fungi, and other organisms that can cause pneumonia. Strep pneumo is only one of these. However, severe illness from strep pneumo can be life-threatening in the form of sepsis, meningitis, and endocarditis to use a few example. These vaccines guard against 23 and 13 strains, respectively, of strep pneumo. • Does my insurance pay for these vaccines? o Yes (in almost all cases). As of February 2015 Medicare and its equivalents cover both vaccines. If you qualify for both vaccines, you should get the Prevnar 13 as soon as possible. Be sure not to get Pneumovax 23 until 1 year after the Prevnar 13 or you could incur charges. If you see me around the gym and have questions about this issue, feel free to ask! All the best, Levi DeLozier, M.D. Dr. DeLozier grew up in Hollidaysburg, PA. He attended the University of Pittsburgh for college, followed by Temple University School of Medicine. He returned to Blair County for his residency in family medicine at Altoona Family Physicians and UPMC Altoona, which he completed in 2015. In his free time Dr. DeLozier enjoys reading and audiobooks, golfing, Pittsburgh sports, and spending time with friends and family.

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Lona Aiken - 7th Mike Aiken – 27th Dave Andrews – 7th Joe Bianconi – 4th Dan Bookhammer-12th Kathy Chathams – 6th Larry Cordek – 14th Susan Creighton – 25th Andrew Danish – 7th Cindy Danish – 7th Haden DeGennaro-17th Wes Dennis – 7th Dan Detwiler – 13th Christine Diehl – 13th Ed Dietzel – 7th Danny Dively – 6th Cindy Dunklebarger-14 th

Judy Fabian – 13th Braydon Farster – 25th Stephen Flanagan-30th Marita Forr – 10th Sarah Garber – 6th Jim Grassmyer – 27th Ben Grove – 21st Carly Hamer – 9th Mike Herman – 28th Donna Hite – 13th Frank Hoover – 20th Pamelia Illig – 21st Daniel Johnson – 21 st Richard Johnson – 1st Tracy Kessling – 29 th Natalie Khoury – 23rd Jessica Knepper – 26th Linda Kutz – 26th Dan Lawruk – 19th Renee Luciano – 16th Travis Lunglhofer-27th Todd Mallory – 3th Carina Manna – 22nd Samuel Manning-22nd Ethan McGee – 9th Patrick Miller – 9th

Susan Moskowitz-23rd Ahmer Muzammil-29th Spencer Nicholson-3rd Pam Over – 16 th Katie Pelton – 11 th Aldo Piccerllio – 4th Warren Pine – 20th Martha Plummer – 20th Stephen Port – 3rd Kevin Price – 24 th Dito Prihandana-2nd Andrea Ritchey – 23rd Jason Ritchey – 26 th Tony Roefaro – 18th Stephanie Romagna-15th Kimberly Rowley – 7th Mary Russell – 19th Rita Schelling – 8th Kevin Scholly – 17 th Taylor Settimio – 11th Sherril Sheehan – 13th Nancy Simon – 28th Lori Snider – 19th Doris Stalnaker – 7th Kurt Stamford – 12th Ashden Stitt – 10th Joshua Stiver – 22nd Erica Stopp – 28th Sandy Styer – 12th Terry Sullivan – 26th Jason Sutt – 13th Jill Sutt – 15th Steve Temple – 12th Jon Thaler – 9th Wendy Tomlinson – 3rd Lisa Tremel – 10 th KimVanBuren – 25 th Karen Wagner – 21st Katherine Wagner – 28th James Way – 4th Mike Webb – 6th Ryan Wilt – 16th

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ProCare Newsletter (#3)

Trainer Spotlight

November 2015

fat), decreases rates of protein synthesis, and decreases glucose uptake by muscle cells. What this means to you, is that too much stress causes increased fat storage and a decrease in overall metabolic rate, or simply burning less calories. The By: Stephen Teeters question then becomes, what does all of this have to Have you ever looked at those people that have do with goal setting? the physique you have always dreamed of? Maybe you The first answer is to STOP COMPARING see them in People Magazine, a Fitness Article, or YOURSELF TO THEM. We have stressors that the social media. When you see them, you probably think “perfect” models and athletes do not. Therefore, our to yourself, “What am I doing wrong?” or “What have stress levels make it much more difficult to reach they done that I haven’t?” The answer may be very certain goals, and make us need to set very realistic different than you expect. goals with realistic timelines. Every incredible physique you see has one Second, set short, medium and long term thing in common: time. When you see the people in goals. The goals need to be set with your time the magazines, on TV, on social media, etc., you’re availability, life stresses, and energy availability all seeing the people that are in the 1% of the population. in mind. If your goal is to lose weight, for example, They are often paid to keep their physique in check. set the goal of just making your meals each week, And not only that, they have personal chefs, diet and making sure you don’t miss any of them, as well coaches, their own trainer, as well as a team of medical as the number of times you will make it to the gym professionals to keep every variable in line for them. each week. That process requires an incredible amount of time in Lastly, set a one-month and a six-month order to take care of their bodies like they do, both goal for where you would like to be with your physically and mentally. weight loss. Write it down and evaluate it on those This mental edge is something that no one dates. When doing this, keep in mind that only 1-2 takes into account. Can you imagine how wonderful lbs. of fat can be lost per week, safely. However, your life would be if you didn’t have a job that stressed keep in mind that that number will initially be you out? Or if you didn’t have to prep your meals and higher the heavier a person is. If you aren’t where squeeze in your workouts? In addition, most of your you would like to be, look at what you have been life stressors are no longer about “real life” issues, like doing, and why it may not have worked; then looking at your bank account and wondering about reevaluate. This goes for your six month goal as 10,000 things you have to deal with tomorrow. So well. Remember, getting a great physique and what am I getting at here? reaching your goals is not a short process. It requires Cortisol is a pesky hormone that originally proper goal setting, patience and due diligence. One served the purpose as a “fight or flight” hormone. It salad doesn’t make you skinny and one cupcake basically decreases digestion rates, depresses immune doesn’t make you fat. These things take time. Be responses, decreases rate of lipolysis (break down of patient and don’t ever give up on yourself. Say this Stephen is the Manager at ProCare Bedford, with me… “I can do this… I.. can do this.” where he personal trains and teaches group For anyone that would like to work more classes, as well as personal training at the diligently on personal eating habits or ask questions, Altoona and Huntington ProCare locations. we have a nutritionist on staff that is here regularly He is originally from Huntington, PA and for scheduled appointments. Please inquire at the graduated from Penn State University with a front desk for more information! degree in Kinesiology. Stephen’s hobbies/interests include powerlifting, in which he is nationally ranked, eating, being nerdy, singing, soccer, and being with friends/family.

Realistic Goal Setting for Weight Loss

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ProCare Newsletter (#3)

Member Spotlight

November 2015

Sammie Moyer Hometown: Altoona, PA Occupation: Volunteer Coordinator at Grane Hospice How long have you been a member here? “6+ years” What do you do when you’re at the club? What workouts, classes, etc.? “Lift weights for all kinds of different Vivamus id nisi vel purus gravida bibendum. exercises.” Duis nec neque. In sem diam, convallis

eleifend, rutrum id, rutrum et, justo. Cum What keeps you coming back? “The sociis natoque penatibus clean environment, good equipment and et magnis dis parturient montes, nascetur ridiculus mus. awesome, friendly staff.” Etiam malesuada eros at mi.

What are your hobbies and interests outside of the club? “Finishing LPN school, hiking, yoga, and hanging out with friends.”

Re-branding of our Yoga Program !!

– Effective Nov. 16

Beginning November 16th, we will be launching our new and improved yoga program! This will include brand new yoga props (blankets, blocks, bolsters, straps, etc.), new classes, rebranded classes, and new days / times. NEW CLASSES o o

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Express Yoga: A yoga class focused on the working class that needs a quick escape during the day. A 30minute session to help relieve stress from the busy day and stretch out those tight muscles from sitting at a desk too long. Mondays and Thursdays, 11:30 AM - 12 Restorative Yoga: Designed for anyone with injuries and limiting conditions. This class is made for anyone with low back pain to someone with fibromyalgia. The goal is to help restore physical function as much as possible and fight against the issues life throws at us. Thursdays 9 – 10 AM Chair Yoga: This class is designed for anyone unable to or afraid of getting on the ground! Particular our senior population. Chair yoga is a tremendous way to get all the benefits of yoga without the intimidation and fear! Fridays 9 – 9:30 AM

* Please see new schedules at front desk for more class times of current classes (new names) and more! Go like us on Facebook and follow us on Instagram (@procarealtoona)!! 6

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