October at One.
We are now firmly officially into fall, with the return of all things pumpkin (really it has no taste, but those spices are the bomb!)
We hope you will join One. this Friday as our friends down the street at Rehab 2 Perform sponsor SOFO's next Drive In Movie Night with live music before the show with one of One.'s own, Samantha Burgess playing live music! Please spread the word for this great community event! (If you miss this one, there is still one remaining for the season the last Friday of October.)
If you are new to our newsletter, know that we take your time seriously and only send one newsletter email a month to you. It is filled with the latest health information and local events happening in Annapolis (and there are TONS of them this month!). Please feel free to share, as always it is our biggest complement!
Let us know what you enjoy and what we can do more of, we love hearing from you!
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 lately, 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 remains locked. Upon entering, masks are required only as you move through communal spaces.
Masks can be removed once you are in a private room if everyone is vaccinated. Small In person group classes are currently allowed with masks optional for vaccinated clients, please check the schedule for in person, hybrid offerings and email us if you are interested in attending. We are also hosting outdoor classes weather permitting.
Upon check out, we will have you insert your credit card, no signature will be required, and receipts will be emailed to you.
Remember, as an extra layer of protection, we have implemented state of the art Premier UV light filtration in our air handlers to keep all the air you breathe in our space, virus free, and to prevent the spread of virus from one area to another.
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Your Tennis Elbow May Not Be Coming from your Tennis Game
by Jennifer Balducci, PT, MSPT, Cert MDT
Have you noticed that after hours on the computer you walk away with a nagging soreness on the outside of your elbow? While lateral elbow pain is often diagnosed as "Tennis Elbow" it actually has nothing necessarily to do with playing too much tennis. Pain on the outside of the elbow is actually often caused with overuse of the Extensor carpi radialis brevis (ECRB), a thin muscle that has an extremely long tendon that attaches to the lateral epicondyle of the humerus (outside of the elbow). Because of the length of the tendon, it is inherently avascular, meaning that it doesn't have a great blood supply and overuse often causes a dying back of the tendon resulting in chronic pain in the area (why it is often unsuccessful to treat).
The tendon also inserts into the base of your 3rd finger which is activated when you type on the computer with your wrists slightly extended.
To avoid overuse, it is best to have your wrists in a neutral or angled in a slightly downward position on your keyboard.
A simple way to increase blood flow to this area is to extend your elbow and first two fingers into a "bunny Ear" position then flex and extend your wrist and fingers "nodding the bunnies head", this will encourage blood flow to the area.
If you have tried other treatment unsuccessfully, One. also can assist you with a safe treatment designed to increase blood flow by administering deep tissue laser to the area.
For more information on deep tissue laser or other treatment options, contact us here
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Virtual Foam Roller Class October 16th
Join Christina once again on Saturday October 18th at 9 am for this restorative class spent entirely on or with a foam roller. An incredible way to heal your body and counteract all the bad things we do to ourselves everyday.
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Virtual Yoga with Jan Graves Continues
We are SO happy that Jan Graves is still with us over the past year performing her amazing style of Gentle Yoga on Friday mornings via zoom straight from Colorado to your home computer. Looking for a way to destress and calm your mind? Jan minimizes the risk of injury with this gentle style of yoga while focusing on gentle poses that safely improve flexibility, balance, and focus.
Classes are held virtually via zoom Fridays at 8 am ET.
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Sue's City Dock CLASS in october
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Mark your calendar and join Sue Clements again Saturday, October 16th and 30th at 8 am for her outdoor class at City Dock! This class is a mix of stretching and core strengthening, designed to keep you feeling relaxed and injury free! Be sure to bring your own yoga mat and padding, a stretch strap and band. Clients will still be spaced 6 feet apart to keep everyone safe! RSVP early as space is limited!
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Healthy Highlight: Chia Seeds
Chia Seeds. Now, they may not be something you keep stocked in your pantry, but it may be something new and different for you and the family to keep in the kitchen. Chia Seeds are a superfood to say the least, Chia Seeds are a great addition to oatmeal, yogurt, smoothies or even some savory dishes.
- Chia seeds are high in fiber which makes your stomach expand and feel fuller, quicker. This will help you lose weight and help control your appetite as well. This will also fuel the body for longer giving you extra energy.
- Fiber can also stimulate digestion. Chia seeds offer 40% of the daily recommended intake of fiber.
- Chia seeds are filled with omega-3 fatty acids. This can help reduce inflammation and decrease the chance of developing deep vein and arterial thrombosis or arrhythmia.
- an ounce of chia seeds provides 4.7 g of protein a nice plant based alternative to helping build muscle
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AUGUST 23, 2021
Mathematical model predicts best way to build muscle
In 2018, the Cambridge researchers started a project on how the proteins in muscle filaments change under force. They found that main muscle constituents, actin and myosin, lack binding sites for signaling molecules, so it had to be the third-most abundant muscle component—titin—that was responsible for signaling the changes in applied force.
Whenever part of a molecule is under tension for a sufficiently long time, it toggles into a different state, exposing a previously hidden region. If this region can then bind to a small molecule involved in cell signaling, it activates that molecule, generating a chemical signal chain. Titin is a giant protein, a large part of which is extended when a muscle is stretched, but a small part of the molecule is also under tension during muscle contraction. This part of titin contains the so-called titin kinase domain, which is the one that generates the chemical signal that affects muscle growth.
The molecule will be more likely to open if it is under more force, or when kept under the same force for longer. Both conditions will increase the number of activated signaling molecules. These molecules then induce the synthesis of more messenger RNA, leading to production of new muscle proteins, and the cross-section of the muscle cell increases.
"Our model offers a physiological basis for the idea that muscle growth mainly occurs at 70% of the maximum load, which is the idea behind resistance training," said Terentjev. "Below that, the opening rate of titin kinase drops precipitously and precludes mechanosensitive signaling from taking place. Above that, rapid exhaustion prevents a good outcome, which our model has quantitatively predicted."
Eventually, the researchers hope to produce a user-friendly software-based application that could give individualized exercise regimens for specific goals. The researchers also hope to improve their model by extending their analysis with detailed data for both men and women, as many exercise studies are heavily biased towards male athletes.
Reach out to One. to see all the safe ways we can help you to build more muscle to prevent injury and keep you functioning optimally throughout your lifetime!
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Are Nightshades Bad for You? Answer: It Depends
Mark's Daily Apple
So, what gives? Are nightshade vegetables evil, or are they okay to eat? Our simple answer: eat them and enjoy them in moderation if you don’t feel any ill effects. Most experts accept that some people are much more sensitive to them than others. Nightshades, in those with this sensitivity, have been associated with symptoms like stomach discomfort, digestive difficulties, joint pain, and muscle tremors.
Why Are Nightshades Bad?
Nightshades aren’t bad for everyone. These vegetables contain alkaloids, which are harmful to some humans and innocuous to others. Whether they bother you or not depends on your epigenetics, or how these foods interact with your genes. People who have problems with them sometimes do not produce the enzymes that break them down.
Sometimes, medical professionals will advise those with certain conditions like GERD, gout, or rheumatoid arthritis to avoid these vegetables and see if it alleviates symptoms.
If you don’t have these conditions but are concerned, it’s a good idea to take a full 2-4 weeks off from nightshade foods and see if you feel any differently. Some of us have mild enough reactions that we may not feel the difference until we set our own “control” scenario for comparison.
Finally, if sensitivity doesn’t seem to be a problem, but you’d like to take some reasonable precautions, know that cooking nightshade foods can break down a portion of the alkaloids. Yet another reason to avoid potatoes: sprouted potatoes and potatoes turning green have higher levels of alkaloids than they have while fresh.
The bottom line: humans are built to eat a widely varied diet. As much as we love our tomatoes, eggplants, and peppers, we wouldn’t recommend making them the sole or primary vegetables in your diet. Variety offers the best in nutrient-rich and low-risk nourishment, and it keeps things interesting.
Nightshade allergy or Intolerance
You can be either allergic to nightshade vegetables or intolerant to them, each of which come with different symptoms. The best way to determine this is to completely eliminate them from your diet and slowly reintroduce them while monitoring symptoms.
Nightshade Foods
Some of the more common foods in the nightshade family include:
- Peppers – hot, bell, sweet, chili, etc.
- Cape gooseberry, or ground cherry
- Eggplant
- Goji berry
- Paprika
- Pimento
- White potato (sweet potatoes don’t count)
- Tomato
- Tomatillo
Nightshade Allergy Symptoms
Nightshade allergy symptoms look like the symptoms of allergies to other foods and substances:
- Inflammation
- Itching
- Hives
- Skin rashes or flare ups
- Aches and pains
- Nausea
- Vomiting
Nightshade Intolerance Symptoms
The symptoms of nightshade intolerance are usually digestive in nature, including:
- Abdominal discomfort
- Gas
- Bloating
- Diarrhea
- Indigestion, or heartburn
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GERD
- Nausea
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2021 MD Fall Foliage Peak Map: When Leaf Colors Are Best To View
In Maryland, the week of Oct. 25 looks good for a fall leaf viewing trip.
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Join SOFO for our semi annual Greenscape-beautification event this fall along Forest Drive on October 30th from 9-noon.
(city wide event on 10/23)
We need volunteers at the Bay Ridge Triangle and at the Robinwood entrance
bring gloves and gardening tools (we have over 200 bulbs to plant!)
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Last SOFO Drive In Movie Night of the season October 29th
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In case you miss this Friday, 9/24 movie, SOFO's last drive in movie on October 29th is Family friendly Coco sponsored by Main in Market, Movie starts at 6 pm music at 4:30 pm with Nate Finn.
Food and drinks available to purchase from Grumps.
First 20 vehicles welcome
or bring a chair and FM radio to listen in!
Wear a costume for a chance to win prizes from local SOFO businesses, bring an item to donate to a local food pantry and put the date on your calendar!
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Non-profit organization working to help Annapolis residents after tornado
Blessed in Tech Ministries has set up the Annapolis Tornado Recovery Fund for donations that will go to families affected by the tornado in September.
The money will be distributed to those families in the form of gift cards to be used for things like home repairs or food.
"Co-founder of Blessed in Tech Ministries, Delores Bullock says they’ve heard from families who have lost their cars, displaced from their homes, and because of the power outages, families facing food insecurity."
If you are interested in donating to help our neighbors you can visit Blessedintech.org or call 410-384-8200.
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Local by Design at The Gallery this weekend only
We know what it is like to desire creating a space that is all your own.
Sometimes walking into a big-box store can feel like compromising, and you want something more, something with a story.
Once a month, the Annapolis Artisans Market provides a place to find custom home decor in every style. Unlike many stores, you can learn about the story behind each hand-crafted or found piece by talking with the artisans who created the work or discovered a unique find.
These stories become part of your venture to create a space that is all your own and represent your individual style. Stop by the Annapolis Artisan Market and tell us about your vision.
Located at: Local by Design at The Gallery
1818 Margaret Ave.
Annapolis, MD 21401
September 25th–26th | 10am–4pm
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City Dock's 2021 Summer Concert Series
Join friends and neighbors at Annapolis City Dock this summer for live music. The concerts are free and open to the general public. Bring a lawn chair, put on your dancing shoes, grab a carry out meal. Have fun! See you there.
Sun Sep. 26
Sun Oct. 24
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Here. a pop up shop is back in October!
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The SPCA’s Walk for the Animals returns to Quiet Waters Park on September 26th, 2021 from 9 am-1 pm
Bring your pets out for a fun day at the park.
In addition to walking through the beautiful nature trails of Quiet Waters Park, there will be local vendors, delicious food trucks, live music, and more!
Don’t have a pet? NO PROBLEM! You and your friends can still come and hang out to meet adoptable animals, taste fresh food, shop from vendors, and support the SPCA!
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The 2021 Chesapeake Film Festival Has Something For Everyone
LIVE Festival on Friday, October 1 and Saturday, October 2 at the Avalon Theatre in Easton, MD and FREE VIRTUAL Festival for 8 days from Sunday, October 3-10
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MARYLAND SEAFOOD FESTIVAL
Saturday September 25th & Sunday September 26th, 2021
Sandy Point State Park, Annapolis, MD
Tickets purchased for 2020 will be honored on September 25-26, 2021.
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October 2nd
First Sunday Arts Festival in Annapolis Maryland
We are celebrating our 20th year of supporting the local and regional arts community.
We invite you to attend on the first Sunday of each month (May to November) to shop up to 130 artisans, enjoy live music and cafe dining. Free Admission.
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Try this easy seasonal smoothie Recipe
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Go dairy free with coconut milk and try adding vanilla, cloves, and cinnamon to make it extra delicious!
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Did You Know?
Thiamine (vitamin B1) may be a natural mosquito repellant. Worth a shot to avoid some of the DEET alternatives that may not be so great for your health...
(the doses given to protect against mosquitos is around 300 milligrams a day. Excess amounts are excreted in the urine and there is currently no evidence that high doses of B-1 taken orally is toxic)
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