June at One.
We can't tell you how good this moment in time felt. After a year and a half of one the toughest years of our lives, Christina and Jennifer finally got a weekend away together. As we enter June, we hope you get this same feeling. Take time for yourselves, savor the moment, and enjoy these special memories, because you never really know what meets you around the next corner...
June is typically a Dad and Grad month, and One. is here to help you to celebrate. Looking for the gift of wellness for your loved ones? One. has gift certificates for that!
We hope you enjoy our newsletter this month as it is packed with tons of the latest health information and local events happening in our town. Thank you all for helping us survive these past 15 months, we are still here because of all of you.
Yours in Wellness,
Jennifer and Christina
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Important Elevator Outage information for our Building
Our building's elevator has passed inspection and is finally up and running!
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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, you will be asked to dispose of gloves at the door and wash or sanitize your hands upon entry. 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 continue to encourage clients that have not been vaccinated to utilize telehealth and virtual training sessions as we allow our at risk clients who have been vaccinated to return to the clinic again safely.
We are allowing clients to enter for fitness sessions, masks are required now only while in communal areas. 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 on, please check the schedule for in person offerings and email us if you are interested in attending. We are also hosting outdoor classes again.
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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Did you know that Pilates actually reverses scoliosis curvatures? |
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BEFORE AFTER
If you have scoliosis and are looking for a non surgical way to correct your curves, contact Mary Christhilf to schedule your free consult today
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Summer is almost here! Are your feet ready? Use the following blend and your feet will thank you. This blend combines the power of anti-fungal, anti-inflammatory and antiviral essential oils with some anti-inflammatory epson salts to provide your synovial foot joints some needed relief. |
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To make a foot bath do the following:
- Fill a portable bowl or basin with warm water until it’s deep enough to cover your feet
- Add 1/2 cup of Epson salts
- Add 3 drops of the foot bath blend (see picture)
- Soak feet for 20-30 minutes
- Gently exfoliate (if needed)
- Follow with moisturizer and grippy socks
If you would rather have a pre-made foot bath blend, please email: [email protected] and mention One. She is happy to whip up a hand-blended 10 oz bag for $18. This is enough for 10 foot baths!
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Looking for a gift for Dad?
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VIrtual Barre Fusion with Katie Mazur
“Flower Child” barre
with music from the 60’s and early 70’s) June 12th
Katie Mazur will be offering a special version of her Barre class via zoom on June 12th to celebrate Good vibes and Tie Dye (be sure to turn on your camera so everyone can enjoy the laughs for this crowd pleasing fitness class)
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Sue's City Dock CLASS is back in June! |
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Join Sue Clements again Saturday, June 5th and 26th 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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What We're Reading Right Now
The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles
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"Minding your mitochondria" Dr. Terry Wahls
In addition to being a doctor, Terry Wahls is a patient with a chronic, progressive disease. Diagnosed with relapsing remitting Multiple sclerosis in 2000, by 2003 had transitioned to secondary progressive multiple sclerosis and began using a tilt-recline wheelchair because of weakness in her back muscles.
Dr. Wahls restored her health using a diet and lifestyle program she designed specifically for her brain and now pedals her bike to work each day.
If you haven't seen this before, her TED talk is a MUCH watch for anyone who wants to maximize their health, learn how we REALLY should be eating, and improve their nutrition to see what the power of food can do for you.
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How Food May Improve Your Mood
The sugar-laden, high-fat foods we often crave when we are stressed or depressed, as comforting as they are, may be the least likely to benefit our mental health.
May 6, 2021
A healthy diet promotes a healthy gut, which communicates with the brain through what is known as the gut-brain axis. Microbes in the gut produce neurotransmitters like serotonin and dopamine, which regulate our mood and emotions, and the gut microbiome has been implicated in mental health outcomes. “A growing body of literature shows that the gut microbiome plays a shaping role in a variety of psychiatric disorders, including major depressive disorder,” a team of scientists wrote in the Harvard Review of Psychiatry last year.
Large population studies, too, have found that people who eat a lot of nutrient-dense foods report less depression and greater levels of happiness and mental well-being. One such study, from 2016, that followed 12,400 people for about seven years found that those who increased their consumption of fruits and vegetables during the study period rated themselves substantially higher on questionnaires about their general levels of happiness and life satisfaction.
The first major trial to shed light on the food-mood connection was published in 2017. A team of researchers wanted to know whether dietary changes would help alleviate depression, so they recruited 67 people who were clinically depressed and split them into groups. One group went to meetings with a dietitian who taught them to follow a traditional Mediterranean-style diet. The other group, serving as the control, met regularly with a research assistant who provided social support but no dietary advice.
At the start of the study, both groups consumed a lot of sugary foods, processed meats and salty snacks, and very little fiber, lean proteins or fruits and vegetables. But the diet group made big changes. They replaced candy, fast food and pastries with whole foods such as nuts, beans, fruits and legumes. They switched from white bread to whole grain and sourdough bread. They gave up sugary cereals and ate muesli and oatmeal. Instead of pizza, they ate vegetable stir-fries. And they replaced highly processed meats like ham, sausages and bacon with seafood and small amounts of lean red meats.
Importantly, both groups were counseled to continue taking any antidepressants or other medications they were prescribed. The goal of the study was not to see if a healthier diet could replace medication, but whether it could provide additional benefits like exercise, good sleep and other lifestyle behaviors.
After 12 weeks, average depression scores improved in both groups, which might be expected for anyone entering a clinical trial that provided additional support, regardless of which group you were in. But depression scores improved to a far greater extent in the group that followed the healthy diet: roughly a third of those people were no longer classified as depressed, compared to 8 percent of people in the control group.
The results were striking for a number of reasons. The diet benefited mental health even though the participants did not lose any weight. People also saved money by eating the more nutritious foods, demonstrating that a healthy diet can be economical.
Before the study, the participants spent on average $138 per week on food. Those who switched to the healthy diet lowered their food costs to $112 per week.
The recommended foods were relatively inexpensive and available at most grocery stores. They included things like canned beans and lentils, canned salmon, tuna and sardines, and frozen and conventional produce, said Felice Jacka, the lead author of the study.
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Why Herd Immunity Is Slipping Away
From the earliest days of the pandemic, herd immunity has consistently factored into conversations about how countries can find their way out of lockdowns and restrictions.
Now, many experts believe that the United States may never reach the requisite level of immunity.
We explore why, and what it might look like to live in a country where there is no herd immunity against the coronavirus.
Guest: Apoorva Mandavilli, a science and global health reporter for The New York Times.
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How older adults can regain their game after being cooped up for over a year
By Judith Graham | Kaiser Health News | May 19, 2021
(CNN) — Alice Herb, 88, an intrepid New Yorker, is used to walking miles around Manhattan. But after this year of being shut inside, trying to avoid Covid-19, she's noticed a big difference in how she feels.
"Physically, I'm out of shape," she said. "The other day I took the subway for the first time, and I was out of breath climbing two flights of stairs to the street. That's just not me."
Emotionally, Herb, a retired lawyer and journalist, is unusually hesitant about resuming activities even though she's fully vaccinated. "You wonder, what if something happens, maybe I shouldn't be doing that, maybe that's dangerous," she said.
Millions of older Americans are similarly struggling with physical, emotional and cognitive challenges following a year of being cooped up inside, stopping usual activities and seeing few, if any, people.
If they don't address issues that have arisen during the pandemic -- muscle weakness, poor nutrition, disrupted sleep, anxiety, social isolation and more -- these older adults face the prospect of poorer health and increased frailty, experts warn.
Reconnect with your physician. Large numbers of older adults have delayed medical care for fear of Covid-19. Now that most seniors have been vaccinated, they should schedule visits with primary care physicians and for preventive care screenings, such as mammograms, dental cleanings, eye exams and hearing checks, said Dr. Robert MacArthur, chief medical officer of the Commonwealth Care Alliance in Massachusetts.
Have your functioning assessed. Primary care visits should include a basic assessment of how older patients are functioning physically, according to Dr. Jonathan Bean, an expert in geriatric rehabilitation and director of the New England Geriatric Research, Education and Clinical Center at the Veterans Affairs Boston Healthcare System.
At a minimum, doctors should ask, "Are you having difficulty walking a quarter-mile or climbing a flight of stairs? Have you changed the way you perform ordinary tasks such as getting dressed?" Bean suggested.
Get a referral to physical therapy. If you're having trouble moving around or doing things you used to do, get a referral to a physical or occupational therapist. A physical therapist can work with you on strength, balance, range of motion and stamina. An occupational therapist can help you change the way you perform various tasks, evaluate your home for safety and identify needed improvements, such as installing a second railing on a staircase.
Don't wait for your doctor to take the initiative; too often this doesn't happen. "Speak up and say: Please, can you write me a referral, I think a skilled evaluation would be helpful," said James Nussbaum, clinical and research director at ProHealth & Fitness in New York City, a therapy provider.
Start slow and build steadily. Be realistic about your current abilities. "From my experience, older adults are eager to get out of the house and do what they did a year ago. And guess what? After being inactive for more than a year, they can't," said Dr. John Batsis, associate professor of geriatrics at the University of North Carolina-Chapel Hill. "I'm a fan of start low, go slow," Batsis continued. "Be honest with yourself as to what you feel capable of doing and what you are afraid of doing. Identify your limitations. It's probably going to take some time and adjustments along the way."
Nina DePaola, vice president of post-acute services for Northwell Health, the largest health care system in New York, cautioned that getting back in shape may take time. "Pace yourself. Listen to your body. Don't do anything that causes discomfort or pain. Introduce yourself to new environments in a thoughtful and a measured fashion," she said.
Be physically active. Engaging regularly in physical activity of some kind -- a walk in the park, chair exercises at home, video fitness programs -- is the experts' top recommendation. The Go4Life program, sponsored by the National Institute on Aging, is a valuable resource for those getting started, and you can find videos of some sample exercise routines on YouTube. The YMCA has put exercise classes online, as have many senior centers. For veterans, the VA has Gerofit, a virtual group exercise program that's worth checking out.
Bienvenido Manzano, 70, of Boston, who retired from the Coast Guard after 24 years and has significant lower back pain, attends Gerofit classes three times a week. "This program, it strengthens your muscles and involves every part of your body, and it's a big help," he said.
Have realistic expectations. If you're afraid of getting started, try a bit of activity and see how you feel. Then try a little bit more, and see if that's OK. "This kind of repeated exposure is a good way to deal with residual fear and hesitation," said Rachel Botkin, a physical therapist in Columbus, Ohio.
"Understand that this has been a time of psychological trauma for many people, and it's impacted the way we behave," said Dr. Thomas Cudjoe, a geriatrician and assistant professor at Johns Hopkins Medicine in Baltimore. "We're not going to go back to pre-pandemic activity and engagement like turning on a light switch. We need to respect what people's limits are."
Eat well. Make sure you're eating a well-balanced diet that includes a good amount of protein. Adequate protein consumption is even more important for older adults during times of stress or when they're sedentary and not getting much activity, noted a recent study on healthy aging during Covid-19.
Reestablish routines. "Having a structure to the day that involves social interactions, whether virtual or in person and various activities, including some time outside when the weather is good, is important to older adults," said Dr. Lauren Beth Gerlach, a geriatric psychiatrist and assistant professor of psychiatry at the University of Michigan.
Routines are especially key for older adults with cognitive impairment, who tend to do best when their days have a dependable structure and they know what to expect, she noted. End-of-day routines are also useful in addressing sleep problems, which have become more common during the pandemic. According to a University of Michigan poll, administered in January, 19% of adults ages 50 to 80 report sleeping worse than they did before the pandemic.
Reconnect socially. Mental health problems have also worsened for a segment of older adults, according to the University of Michigan poll: 19% reported experiencing more sadness or depression, while 28% reported being more anxious or worried.
Social isolation and loneliness may be contributing, and it's a good idea to start "shoring up social support" and seeing other people in person if seniors are vaccinated, Gerlach said. Families have an important role to play in re-engaging loved ones with the world around them, Batsis suggested. "You've had 15 months or so of only a few face-to-face interactions: Make it up now by visiting more often. Make the effort."
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Largest Spring Food Drive Postponed; County Food Bank Needs Help
The coronavirus pandemic postponed the largest spring food drive in Anne Arundel County. This hurts the food bank in a time of growing need.
ANNE ARUNDEL COUNTY, MD — The Anne Arundel County Food Bank postponed its largest spring food drive for the second straight year, officials announced on May 4. This comes at a time when the food bank is in high demand.
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Spring is upon us and our gardens need you!
Our outdoor areas are important and healing spaces for our residents and community clients struggling with the trauma of homelessness, so keeping them beautiful is a huge help. We are looking for volunteers to help assist getting our gardens cleaned and ready for planting! We need help weeding, raking, bagging and taking the yard waste to the dump. We kindly ask that volunteers provide their own gloves, rakes and snippers. This opportunity is outdoors and all volunteers who participate must be masked and socially distant.
If you are interested in participating in this opportunity, please email our volunteer office at [email protected]!
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Looking to organize your life? The Container Store has AMAZING things to make this easier
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Secret Garden Tour
SGT Returns! Saturday, June 5 and Sunday, June 6 from noon to 5 pm
The 2021 tour features private gardens in the Historic District. Murray Hill, the area between West Street and Spa Creek, holds a beautiful collection of homes built in various periods and architectural styles. The 130-year-old community with its tree-lined streets is the perfect setting for an afternoon of garden exploration. All the gardens featured in 2021 epitomize the goals of the home gardener: to have a beautiful space filled with flowers, trees, shrubs, grasses, and other garden elements, a space that is a pleasure to live in and inspirational to work in.
All proceeds from this tour will benefit the 1774 Hammond-Harwood House, an Anglo-Palladian home on Maryland Avenue, and its museum collection of paintings, furniture, and colonial art.
Tickets for the tour are $30 in advance and $35 the day of the event. Tickets are valid for both Saturday and Sunday tours.
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Patrick Dougherty Nature Installation Completed at Maryland Hall!
be sure to head over and check out this incredible piece!
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Annual Annapolis Greek Festival
Jun. 04, 2021 to Jun. 05, 2021 11am-8 pm
The Annapolis Greek Festival is the ultimate Greek Experience, outside Greece itself.
This year due to Covid the event will be a carryout only event, but you will able to come in hear the Greek music and order the delicious Greek food and pastries.
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Eastport a Rockin' 2021
Jun. 26, 2021
Annapolis Maritime Museum music festival, benefits local non profit organizations is back!
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Sheet Pan Salmon With Potatoes and Broccolini
(best easiest one sheet pan fish recipe ever)
Ingredients
- 1 pound small Yukon Gold potatoes, halved
- 1¼ teaspoon kosher salt, divided
- ¾ teaspoon black pepper, divided
- 1 pound Broccolini, trimmed
- 2 tablespoons fresh lemon juice (from 1 lemon)
- 1 shallot, finely chopped
How to Make It
Step 1
Preheat oven to 450°F. Toss potatoes with 2 tablespoons oil, ½ teaspoon salt, and ¼ teaspoon pepper on a rimmed baking sheet. Roast for 15 minutes.
Step 2
Meanwhile, rub salmon with 1 tablespoon oil and season with ½ teaspoon each salt and pepper. Add salmon to sheet and roast until potatoes are tender, 5 more minutes.
Step 3
Turn potatoes, add Broccolini to sheet, and drizzle with 1 tablespoon oil. Heat broiler and broil all until salmon and Broccolini are browned, 2 to 3 minutes.
Step 4
Whisk lemon juice, shallot, mustard, with remaining ¼ cup oil and ¼ teaspoon salt and drizzle over salmon and vegetables.
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