December at One.
We still cannot believe that we are closing in on to the end of this calendar year. It feels like a year that has both dragged on forever and flown by. How can this be? Because for all of us, every aspect of our lives has been disrupted and changed dramatically during the course of 2020, all routines were thrown out the window. Routine is the enemy of time savored, when we lose it, time actually seems to stand still. Remember those childhood vacations that seemed to drag on forever, precisely because we were out of our routines. As adults, we typically follow very usual patterns and as a result, time speeds up. So in a way, a benefit of the 2020 shakeup was making it seemingly both the fastest and longest year ever.
As we move toward a holiday season that will look very different for many of us, we wanted our final newsletter to reflect that. Our holiday photo this year is a lighthearted attempt to put together what we all feel like. Living during a pandemic is not for the faint of heart , we felt like we could all benefit from a less serious moment, and frankly we are all a little stir crazy, hence the campy photo ;). We hope you enjoy our attempt to poke a little fun at a very serious situation.
This month's newsletter is filled with helpful tips and information designed to keep you healthy over the winter months. We want you all to stay well and to continue to be with us for the long haul. Thank you for helping us to keep the lights on since March, we literally would not still be here without ALL of your support during this emotionally and financially challenging year.
On this black Friday, instead of lining the pockets of Amazon, consider shopping online locally to support so many of our Annapolis businesses that have been hit hard by the pandemic. Click here to shop local-90 local stores online And don't forget to mention to your loved ones that all you want for the holidays this year is the gift of health;) (gift certificates are available for request to purchase at https://www.oneptfw.com/contact )
All of us at One. want to wish you a very blessed, healthy, and peaceful holiday season, whatever that might be for you this year.
Yours in Wellness,
Jennifer and Christina
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What to Expect When you Enter One. Now
If you have not been to our office since March, there are some changes that One. has implemented for the next time you enter our office. Prior to arrival at the office, you will be sent a liability waver and/or a sign in sheet for services. Once completed, you will wait for the all clear for entry as our front door will remained locked for the foreseeable future. Upon entering, masks are required, you will be asked to dispose of gloves at the door, wash or sanitize your hands upon entry, and your oxygen and temperature will be checked prior to admittance to the clinic. (ladies, please leave the middle finger of your dominant hand without nail polish so we can read your oxygen) Clients will check in and out at the front desk one 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 insert your credit card, no signature will be required, and receipts will be emailed to you to avoid contact.
We are still encouraging clients to continue to utilize telehealth and virtual training sessions as much as possible until we can allow our at risk clients to return to the clinic again safely.
While we can now also allow clients to enter for fitness sessions, masks are required for the duration of your time exercising in the clinic.
Remember, we are currently utilizing state of the art Premier UV light filtration in our air handlers to keep all the air you breathe in our space, virus free.
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One. continues to be virtual in December!
-To celebrate surviving this year, One. is offering a special to thank you for all of your support!
All class cards purchased in December for virtual group classes are discounted to just $130 (limit of 2 for purchase)
Just mention this ad, thank you for helping us to keep the lights on!
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It's that time again!
We are counting on you to vote for us again this year for Best Of What's Up? Annapolis.
Voting ends November 30th.
If you haven't voted yet, please take a moment and vote for us for any of the below categories!
Support all your favorite providers for Best of
-Physical Therapy
-Dry Needling
-Deep Tissue Massage
-Therapeutic Massage
-Acupuncture
-Barre Class
-TRX
-Pilates
-Personal Trainer
-Yoga
There are two different ballots.
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New Saturday "Jingle Bell Barre Classes"
Katie Mazur will be offering Saturday “Jingle Bell Barre” classes on Dec 12th and 19th at 9 AM. This high energy class will be a fun, peppy, holiday themed class for the weekends before Christmas to get you excited about the holiday!
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Ready for Pilates?
It's not just for Woman's Health problems
The Single Most Important Exercise for Avoiding Erectile Dysfunction
October 28, 2020
Many men wrongly think that the only ways of treating and preventing erectile dysfunction are taking medications and undergoing talk therapy. In reality, there are other proven solutions, including doing some specific exercises. Besides treating and lowering the risk of subsequent ED cases, activities like Kegels, Pilates and aerobics improve your overall wellbeing.
Mary Christhilf is currently taking new clients at Studio One with Covid protocols in place, including mask wearing during your session.
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Warning! Socks may be harmful to your health.
Do Not Walk in Socks on Stairs, Tile or Wood Floors!
As a physical therapist, I can not tell you how many times I have had clients tell me they have fallen and seriously injured themselves after walking around their home in socks.
We are home a lot more now, so we are walking around in our socks a lot more too. This could also lead to foot pain if you are not used to walking barefoot or without proper support.
Thick about these cool socks from Bombas that have grips on the bottom for casual or athletic wear. Or get yourself a pair of house shoes that have good support that you can't fall out of (no backless slippers please!)
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New Amazing Technology for
Drug-Free Pain Relief!
By embedding billions of tiny high-tech capacitors into a thin flexible patch a unique pain relief process was discovered.
The world's first nano-capacitive pain relief device was born, it's simple to use, just place the patch "Between the Pain and the Brain" and your pain fades away in minutes as the pain signal is blocked to your brain.
nCAP Signal Relief devices utilize “neuro capacitive coupling” technology in thin, reusable, wearable patches. No batteries, no wires, no herbs, no sticky adhesives, no drugs and it's fast-acting!!
The nCAP Signal Relief device is a general wellness product that helps relieve pain, promote physical activity, and a healthy lifestyle.
(while perfect for acute trauma or chronic pain, this device does not heal injury, contact your health care provider for more information)
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Book Recommendation
PMSL: Or How I Literally Pissed Myself Laughing and Survived the Last Taboo to Tell the Tale
More than one-third of women are living with urinary incontinence. It's time to talk about it.
PMSL is one woman's story, providing a razor sharp perspective from the sharp end of a medical issue that affects 1 in 3 women but that remains shrouded in taboo and social stigma, an untold story of a common condition. It's heartfelt, raw and funny--but crucially it is the first memoir to look at incontinence, lifting the lid on what anyone affected can do to navigate their way through the wet-knickered wilderness and what we can learn about ourselves, individually, and as a society cowed by our shamed bodies and desperate for information and control.
When Luce Brett became incontinent at the age of 30 after the birth of her first son, she felt her life had ended. She also felt scared, upset, embarrassed, itchy, bewildered, dirty, shocked, broken, desolate, angry and ashamed. How the hell had she ended up there, the youngest woman in the waiting room at the incontinence clinic?
Charting Luce's journey to (relative) health and sanity PMSL also offers practical advice about how and where women can find help and support, with a final chapter directing readers to useful links and organisations.
It's not good enough for women to be told that post-birth they should expect their lives to be diminished along with their pelvic floor function, but to date no one has been brave enough to come forward and break the silence in such an acutely personal and public way.
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When Compression meets Style...
The Patented CW-X EXO-WEB™ technology mimics kinesiology-taping techniques that trainers apply to injured muscles. When this technology is applied to muscles and joints it creates an exoskeletal support system that improves biomechanics during motion.
These are ideal for anyone with hypermobility, POTS, joint pain, vascular issues, or arthritis.
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New Covid cases are skyrocketing in Maryland and Anne Arundel. Maryland is seeing a staggering 100% increase in new cases compared to just 2 weeks ago.
The first 2 waves, in May and August, are beginning to appear more like ripples compared to the huge wave now forming.
Most experts feel this surge could potentially be catastrophic as Maryland enters the cold and flu season as well as the the holiday season. When you add in Covid fatigue and economic concerns, the US has the recipe for exceeding capacity of all health care.
Maryland's initial surge peaked at 1,031 and the 2nd peak was only 890 (2 week average). As of November 18th, Maryland has had 2 weeks of 1,000+ cases per day. Today, Maryland Department of Health reported our 3rd day over 2,000.
"We will be coming out of this in the next 6 months. The Greatest Generation came of age during the Spanish Influenza of 1918-1919, survived 6 years of World War II, and witnessed their kids go off to the 10 year Vietnam War. We can make it 6 more months. It's just time to dig deep and come out of this proud and strong." Dr. Freedman, Evolve Direct Primary Care
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Puzzling, often debilitating after-effects plaguing COVID-19 "long-haulers"
Doctors are still searching for answers to why a portion of people who were diagnosed with COVID-19 are still suffering symptoms months later. Anderson Cooper reports.
Thousands suffering from post-COVID-19 symptoms doctors don't understand
"The average age of patients who are feeling this Post-acute COVID Syndrome are 20s to 40s. They were relatively healthy before," says Dr. McCarthy. She says this pool of patients could become a worrisome drain on health care systems, which are already overwhelmed by the pandemic. "The burden of care for the health care system that now has young patients… Who, if we don't do something now to try to get them better, can have a chronic-type illness that then requires consistent and persistent money and care."
Up to 85% of the 1,000 patients the Center for Post-COVID Care has seen so far show no clear cause for their symptoms. Doctors are now racing to try to figure out why. Mt. Sinai is studying commonalities among patients it has seen, and enrolling patients in a high-resolution imaging study to scan the hearts, lungs and brains of so-called Long Haulers to determine what damage the virus may have caused.
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Shh. It’s Breakfast Time.
Silent breakfast is a wellness practice that is helping some people cope with the pandemic.
By Hillary Richard
“I don’t meditate so I look to other parts of my day to become meditative, including my coffee and breakfast routine,” Nina Zorfass, 30, a New York City resident who works in marketing, wrote in an email.
Her technique? Eating breakfast in complete silence.
When she first started this practice eight years ago, Ms. Zorfass noticed that she felt more prepared for the day ahead, and could make healthier food choices. Now, in the midst of a pandemic, she has relied on that time to recharge while living and working in close quarters with her partner. “Alone time is hard to come by in our apartment,” she said.
Yours truly has fallen into this practice since the start of the pandemic, I can't believe how calming this simple practice is. Instead of immediately turning on all the lights and TV or looking at your phone, spend a few minutes in complete silence. Trust me, it is life changing... Jennifer
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EVMS CRITICAL CARE COVID-19 MANAGEMENT PROTOCOL Developed and updated by Paul Marik, MD Chief of Pulmonary and Critical Care Medicine Eastern Virginia Medical School, Norfolk, VA November 2nd, 2020
(This is an excerpt of a 38 page report from Eastern Virginia Medical School to receive full report, email One.)
Prophylaxis
While there is no “Level 1 evidence” that this “cocktail” will prevent/mitigate against COVID-19 we believe there is significant supportive evidence indicating the efficacy of these agents. Furthermore, there is emerging data that ivermectin may be highly effective in the prevention and treatment of COVID-19. It is important to emphasize that ALL of the medications included in our prophylactic regimen are inexpensive, extremely safe, and widely available.
• Vitamin D3 1000-3000 iu/day. Note RDA (Recommended Daily Allowance) is 800-1000 iu/day. The safe upper-dose daily limit is likely < 4000 iu/day. [1-16] Vitamin D insufficiency has been associated with an increased risk of acquiring COVID-19 and from dying from the disease. Vitamin D supplementation may therefore prove to be an effective and cheap intervention to lessen the impact of this disease, particularly in vulnerable populations, i.e. the elderly, those of color, obese and those living > 45o latitude. [1-16]
• Vitamin C 500 mg BID (twice daily) and Quercetin 250 mg daily. [17-28] Note that prolonged high dose quercetin has very rarely been associated with hypothyroidism. [29,30] Quercetin should be used with caution in patients with hypothyroidism and TSH levels should be monitored.
• Melatonin (slow release): Begin with 0.3mg and increase as tolerated to 2 mg at night. [31-38]
• Zinc 30-50 mg/day (elemental zinc). [17,24,26,27,39-43]
• B complex vitamins [44-48]
• Optional: Famotidine 20-40 mg/day [49-55]. Low level evidence suggests that famotidine MAY reduce disease severity and mortality. However the findings of some studies are contradictory. While it was postulated that famotidine inhibits the SARS-CoV-2 papain-like protease (PLpro) as well as the main protease (3CLpro) this mechanism has been disputed.[52] Furthermore, a single study suggested that users of PPI’s had a significantly increased odds for reporting a positive COVID-19 test when compared with those not taking PPIs, while individuals taking histamine-2 receptor antagonists were not at elevated risk.[56] This data suggest that famotidine may be the drug of choice when acid suppressive therapy is required.
• Ivermectin for pre- and postexposure prophylaxis (see ClinTrials.gov NCT04422561 & NCT04425850). 200ug/kg immediately then repeat in 72 hours.
• Ivermectin for prophylaxis in high risk individuals. 150-200ug/kg (or 12 mg) ivermectin weekly.
• Optional/Experimental: Interferon-α nasal spray for health care workers [54]
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Food Drive sponsored by Arundel Federal to benefit Heritage Baptist Church Food Pantry was a huge success!
Beginning Thursday, October 1st, 2020 through Friday, November 6th, 2020, all branches of Arundel Federal Savings Bank collected food donations for local pantries to support our communities this holiday season. During the Food Drive, Arundel Federal collected over 2 car loads of food for our local food pantry. We cannot thank you all enough for your support and generosity at this time of extreme food insecurity!
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SOFO HoHo 2020
The Toy Drive for underprivileged students on the SOFO Corridor.
The 2020 SOFO HoHo will have a new look to adhere to COVID concerns. Because social distancing is required,
we will not be collecting presents at various locations along the SOFO Corridor, and unfortunately we will not have a HoHo event to visit Santa. Instead we are asking for cash donations and a small team of SOFO elves will whisk around and purchase the toys for the students.
Students, who need some holiday cheer, will be receiving the toys around Dec 17th, in time for their adults to prepare for the big day on Christmas.
Please consider donating for this uber local event, all toys benefit the children of our lower income housing developments along Forest Drive.
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Veterans organizations in Anne Arundel suffer financially as result of coronavirus pandemic
CAPITAL GAZETTE |
NOV 11, 2020 AT 5:03 AM
There is still a month to go before the annual wreath-laying ceremony at Maryland Veterans Cemetery in Crownsville, the resting location for approximately 19,000 veterans.
But Jill Harris, the location coordinator with Wreaths Across America, is worried.
Only 30% of the wreaths for the graves have been sponsored.
The number changes hourly, but as of noon Tuesday, 5,680 were sponsored. Only 13,320 to go.
Wreaths Across America is just one veteran organization that is hurting this year, as the coronavirus pandemic has caused people to tighten their wallets or stop volunteering.
How to help
Harris, Berninzoni and Leatherman all said financial donations can help.
To donate to American Legions, Leatherman suggests looking at local posts' websites to see what they may need. Many have donation buttons online. Visit the American Legion Post 175 at legionpost175.org/.
For House of Hope, financial donations are always helpful. Berninzoni also recommended volunteering, donating goods like cases of water or non-perishable foods or creating small fundraisers for the housing nonprofit. To donate, visit arundelhoh.org/howtohelp/donate.html.
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SHop Local and support your neighbors This Holiday season.
From our Friends at Here. a Pop up Shop, their next pop up shop!
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Small Business Saturday
Shop Local! Shop Downtown Annapolis
The Saturday after Thanksgiving
Small Business Saturday has become an annual event for our downtown Annapolis business districts. It has been over 10 years that we have celebrated our small local businesses. These are the businesses that make your community unique and special. Every day we all vote with our dollars which businesses we want to see continue to be in our communities. Shopping your favorite Small Business on this day brings the community together to reinforce to our local business owners that you appreciate them, as they appreciate you.
The day is devoted to supporting your local independent retailers and restaurants.
Have fun and shop in Downtown Annapolis at your favorite small business. Enjoy the special hometown service and the unique selection you find from your locally owned retailers.
We have free parking all weekend at the Calvert Street Parking Garage at 19 St. John's Street.
Consider purchasing a gift certificate for One. services for your loved one for the holidays!
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Midnight Madness - Downtown Annapolis 2020
This year Midnight Madness will be a little different, held on December 3rd and 10th until midnight and on December 17th until the Eleventh Hour (11 pm).
The downtown Annapolis, including West Street, Maryland Ave, Main Street, and the City Dock area will be filled with traditional holiday decorations including beautiful storefront windows, garland, wreaths, holiday lights, a snowflake alley, light canopies, a large Christmas tree, and a menorah. This will create a fun environment for late night shopping and dinner with your friends and family.
Critical to the success of this year’s holiday events is keeping everyone safe. So, in addition to the standard COVID safety protocols of requiring a mask while shopping, limiting the number of people in a store, encouraging frequent hand washing, and telling people if they are sick to stay home, other safety protocols will be added to the list. Both Main Street and Maryland Ave will be closed to cars during Midnight Madness nights to allow more space for pedestrians to socially distance, this space will also be used for tents for outdoor dining, some outdoor retail space, as a place to queue customers waiting to get inside a store, and to move some small-scale entertainment away from the sidewalks. The event shopping hours will also start 2 hours earlier this year at 4 pm. This provides another opportunity for people to spread out arrival times and reduce crowding. By shopping either the first 2 hours or the final 2 hours of Midnight Madness, shoppers can avoid the typical primetime hours. The city has extended the hours restaurants can operate outdoors and in heated tents to give hungry shoppers more time to support local businesses.
For those unable to enjoy these shopping events in person the Downtown Annapolis Partnership has made it easy to shop your favorite downtown Annapolis businesses online at www.midnightmadnessannapolis.com
Free parking garage options include:
Knighton Parking Garage: Free parking 4 pm to midnight during Midnight Madness on Dec 3rd,10th, and 17th
Gotts Court Parking Garage: Free parking Wednesday to Sunday 4 pm to midnight now through the holidays.
Calvert Street Parking Garage: Free parking weekdays from 6 pm to 6 am and all-day Saturday and Sunday year-round.
Hillman Parking Garage: Free parking Thursday and Friday 4 pm to midnight, Saturday noon to midnight, and Sunday 10 am to midnight now through the holidays.
For short term parking, the parking meters will be free for the first two hours for everyone. A bonus free hour at the meters is available by using the code ParkDTA on the Parkmobile App.
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Spaghetti Squash with Spinach and Mushrooms
Ingredients:
- 1 spaghetti squash
- 1/2 cup olive oil
- 1/4 cup lemon juice
- 1 garlic clove, minced
- 1/2 onion, minced
- 1/4 cup parmesan cheese
- (plus more to taste)
- 2 cups baby
- portobella mushrooms
- 4 cups baby spinach
DIRECTIONS:
Cut the spaghetti squash in half lengthwise and scoop out the seeds. Heat oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper and lay the spaghetti squash on the sheet with the inside facing up. Roast for 45 minutes. Remove the spaghetti squash from the oven and allow to cool slightly. Use the tines of a fork to scrape the inside of the squash, which should form spaghetti-like strands Scoop the strands out and set aside. In a saucepan, heat 2 tablespoons olive oil over medium heat. Add garlic and minced onion. Add spinach and portobella mushrooms and allow to cook until the spinach is completely wilted. In a small bowl, whisk the remaining olive oil and lemon juice. Combine parmesan cheese. Add to the saucepan and simmer until the sauce has thickened. Toss the vegetables and sauce with the spaghetti squash and top with grated parmesan cheese.
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