February at One.
I don't know about all of you, but it is finally beginning to seem like we can see a glimmer of light ahead. With February and spring soon upon us, we are hopeful that during this month in which we typically celebrate love, we can bestow some of that on ourselves, our neighbors and our fellow man.
Take a moment and breathe. Look at the trees and appreciate them for what they are. They will guide you to find the light within yourself to do good things, to shine and to be the beacon for others.
Many of us have taken the first step towards a return to normalcy with vaccination, but we have a long way to go before all of us can join together again. Along the way, let us continue to lift each other up in love.
Thank you once again for taking the time to open our newsletter, our gift to you to find helpful information about your health, your community, and to guide us all to be the best we can be.
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, 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 continue to encourage clients 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 still allow clients to enter for one on one fitness sessions, masks are required for the duration of your time exercising in the clinic. No in person group classes are currently allowed.
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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Looking to jumpstart your wellness journey this year?
One. presents Jonathan Ross Tuesday, 2/16 livestream
DESCRIPTION:
There’s something you are great at. Discover how to use it to become healthier than you ever have before. Many of you are cut off from your support network. Now is the time to become your own health and fitness guru. Discover the one big secret of behavior change, finally make sense of willpower and learn how to get more of it, and unleash the hidden skills you already have but may be unaware of that can help you stick with health and fitness forever.
Whether you are just getting started or trying to make it easier to stay consistent and make fitness less of a fight, spend an engaging hour that will transform your ability to do just that.
WHEN: Tuesday, February 16th, 2021, 7-8 PM via Zoom, $20
REGISTER:
Call the studio at 410-280-0914 or e-mail us at one.ptwf@gmail.com and we will contact you for registration.
Online registration is also available
PRESENTED BY:
Jonathan Ross, hosted by One – Physical Therapy, Fitness & Wellness. Jonathan is a multiple Personal Trainer of the Year Award-Winner (ACE, IDEA, and PFP Magazine), creator of Funtensity, brain fitness visionary, blogger and master trainer for the American Council on Exercise (ACE).
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While this might not be everyone's goal, it does demonstrate what the human body is capable of. Learn how to maximize your body's function with post rehabilitation training. An individual program that picks up where traditional physical therapy leaves off, designed to optimize your function by finding the root cause of your dysfunctions and giving you simple self treatment techniques that empower you to get you back to doing ALL the things you love, injury and pain free. (Programs can be done virtually as well as in person to keep you safe.)
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Celebrate Valentine's Day with Katie Mazur on February 13th with
"Booty Love"
Katie Mazur will be offering her one of a kind style once again on Saturday, February 13th at 9 am via zoom. Celebrate the body you are in with this high energy class designed to show YOU some self love!
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Give yourself or a loved one he gift of LOVE in February
What better way to celebrate the month of love, then with the gift of a massage for yourself or a loved one. Purchase a gift certificate and receive a free hot stone massage upgrade in February for all those who book request prior to session!
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FOAM ROLLER CLASS THIS SATURDAY ONLY! |
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Join Christina Thomas via zoom this Saturday, 1/30 at 9 am for to see all the incredible things this little device can do for you! If you haven't taken a foam roller class before, it can be life changing. Foam rollers can increase blood flow, decrease fibrotic tissue and reduce fascial restrictions. You will be amazed at how good you feel.
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Clear Your Mind with Chi Gong and Meditation |
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Do you have trouble stilling your mind, having difficulty finding time in your day to clear your thoughts? One. is now offering Chi Gong with Guided meditation on Mondays at 11 am via zoom to help you in your quest for calm.
Guided meditation has been shown to improve mindfulness, boost immunity, reduce anxiety and improve sleep. This 60 minute class includes a series of Chi Gong movements, seated breathing exercises, followed by periods of meditation. It incorporates gentle isometric exercises, designed to activate the parasympathetic nervous system to relax the body and combat stress and inflammation.
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Looking for Yoga to help improve your sleep quality? |
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Sleep is restorative and yoga has been shown to help improve sleep quality and duration. Join us via zoom with one of our newest providers, Chelsea Frost, on Thursdays at 7:30 AM for her gentle, lovely practice that will help bring you a sense of calm, peace, and better sleep.
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How Foods May Affect Our Sleep
A growing body of research suggests that the foods you eat can affect how well you sleep, and your sleep patterns can affect your dietary choices.
- Published Dec. 10, 2020
- Updated Jan. 1, 2021
A growing body of research suggests that the foods you eat can affect how well you sleep, and your sleep patterns can affect your dietary choices.
Researchers have found that eating a diet that is high in sugar, saturated fat and processed carbohydrates can disrupt your sleep, while eating more plants, fiber and foods rich in unsaturated fat — such as nuts, olive oil, fish and avocados — seems to have the opposite effect, helping to promote sound sleep
People who suffer from consistently bad sleep tend to have poorer quality diets, with less protein, fewer fruits and vegetables, and a higher intake of added sugar from foods like sugary beverages, desserts and ultra-processed foods.
The researchers discovered that eating more saturated fat and less fiber from foods like vegetables, fruits and whole grains led to reductions in slow-wave sleep, which is the deep, restorative kind. In general, clinical trials have also found that carbohydrates have a significant impact on sleep: People tend to fall asleep much faster at night when they consume a high-carbohydrate diet compared to when they consume a high-fat or high-protein diet. That may have something to do with carbs helping tryptophan cross into the brain more easily.
But the quality of carbs matters. In fact, they can be a double-edged sword when it comes to slumber. Dr. St-Onge has found in her research that when people eat more sugar and simple carbs — such as white bread, bagels, pastries and pasta — they wake up more frequently throughout the night. In other words, eating carbs may help you fall asleep faster, but it is best to consume “complex” carbs that contain fiber, which may help you obtain more deep, restorative sleep.
“Complex carbohydrates provide a more stable blood sugar level,” said Dr. St-Onge. “So if blood sugar levels are more stable at night, that could be the reason complex carbohydrates are associated with better sleep.”
One example of a dietary pattern that may be optimal for better sleep is the Mediterranean diet, which emphasizes such foods as vegetables, fruits, nuts, seeds, legumes, whole grains, seafood, poultry, yogurt, herbs and spices and olive oil. Large observational studies have found that people who follow this type of dietary pattern are less likely to suffer from insomnia and short sleep.
The takeaway is that diet and sleep are entwined. Improving one can help you improve the other and vice versa, creating a positive cycle where they perpetuate one another.
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"Context is Everything" A Better Way to Keep Things in Perspective
Psychology has long held that “context is everything” regarding human perception. The way we perceive the world and the beliefs we form about it is heavily tied to the context in which events occur. That is why relativism is so important — everything we experience is relative to other experiences.
As a simple example, if we were starving and received a piece of stale bread we would likely be overjoyed. If we are leaving a large buffet and someone offered us the same piece of bread, we would likely scoff at it. In the same way, if we were sitting in a hot tub of water and moved to a tub of cool water, we are likely to feel that it is freezing cold. Context has a tremendous influence on our perceptions.
After a tough year in 2020, many people are branding it the worst year ever and are calling it “unprecedented” while looking forward to a better year in 2021. This is understandable, but it may be helpful for us to find some cheer in our current situation when we place it in a larger historical context.
When our current situation is placed in this context, what becomes clear is that we have been living in a relatively unprecedented time of peace and prosperity, perhaps giving us the luxury of focusing on smaller matters, rather than broader issues of survival. It may be helpful if we tried to remember and focus on the many amazing things that are happening in the world today in addition to our troubles.
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Book Recommendation
Breath: The New Science of a Lost Art
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Young @ Heart
In case you missed this on Sunday morning, it is WELL worth the watch.
You might expect people in their "golden years" to sing golden oldies. But there are no golden oldies in this group's repertoire – they just rock:
Meet the Young@Heart Chorus of Northampton, Massachusetts, founded in 1982. Average age: 85. They've toured the world, and even starred in a 2008 documentary.
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Dance, Dance, Dance. It May Help Prevent Falls.
Older adults who engaged in ballroom dancing, folk dancing and other dance styles were less likely to fall than those who walked or did other exercises.
- Published Oct. 14, 2020
- Updated Oct. 20, 2020
Dancing may help prevent falls in the elderly, a review of studies suggests. And the more older people danced, the better.
Compared with their peers who engaged in walking, seated exercise, general aerobics and other types of exercise, those who engaged in dance-based activities had a 37 percent reduced risk of falling in eight trials, and a 31 percent reduced number of falls in seven other studies.
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Depression triples in US adults amid COVID-19 stressors
COVID-19 has tripled the rate of depression in US adults in all demographic groups—especially in those with financial worries—and the rise is much higher than after previous major traumatic events, according to a study published yesterday in JAMA Network Open.
Led by researchers from Boston University, Jennifer's alma mater, the study involved data from 1,441 respondents to a COVID-19 Life Stressors Impact on Mental Health and Well-Being survey, which was conducted Mar 31 to Apr 13, when 96% of the country was under coronavirus-related lockdowns.
Responses were compared with those from 5,065 respondents to the 2017-18 National Health and Nutrition Examination Survey to gauge prepandemic depression prevalence.
Burdens unequally distributed
The results showed that 27.8% of adults reported depression symptoms, in contrast with 8.5% before the pandemic. Increases were higher across the spectrum of depression severity, from mild (24.6% vs 16.2% before the pandemic) to severe (5.1% vs 0.7%).
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SOUPER BOWL GOES VIRTUAL!
THE 15TH ANNUAL SOUPER BOWL LUNCH FOR THE LIGHT HOUSE
Since 2007, Heritage Baptist Church has set aside a day to serve bowls of soup in exchange for donations to the Light House Homeless Prevention Center, raising over $34,000 cumulatively. Using the connection between “soup” and the NFL championship game, the donation-only SOUPer Bowl Lunch caught community attention and launched what has become a tradition in Annapolis.
Pandemic precautions this year prevent the annual gathering, but organizers did not want to break the 15-year streak.
“The Light House needs our help now more than ever,” said Pastor Scott Shelton of Heritage Baptist. “COVID-19 has made the work they do even more challenging. We did not want to pass up this opportunity to help, so we decided to continue the SOUPer Bowl tradition online.”
On February 1-7, Heritage Baptist will host a virtual SOUPer Bowl event on their Facebook page (@HeritageAnnapolis), with daily content featuring:
Video greetings from the Light House and the Heritage Baptist SOUPer Bowl team.
Soup recipes from the Light House Bistro and Chef Zachary Pope, SOUPer Bowl chef and one of the founders.
Information on the mission of the Light House.
Photo highlights from past SOUPer Bowls.
“Did you know” SOUPer Bowl trivia.
The public is encouraged to make a monetary donation online at HeritageLoves.com/onlinegiving. Once the donation amount has been entered, select “give now” and guests will be directed to page where “SOUPer Bowl” can be selected from a menu titled “Types of Giving.”
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Shop for all your Valentines & loves of all ages, HERE. We even have the best, fun + punniest items for your favorite Vday Haters! Don't forget your tribe / Galentine's Day! Locally made + curated for you, it's easy to shop online whenever you want! There's still time for shipping or Annapolis area shoppers can save money by picking up locally.
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Friends of Annapolis Moms Diaper Drive, AACO Partnership for Children, Youth & Families and Annapolis Office of Emergency Management have teamed up to collect diapers for organizations, pantries and distribution centers. Help local families by donating. Drop off diapers, wipes, baby soap, baby shampoo and rash cream to any of the Anne Arundel County Public Library locations listed on this pic, or donate through the Annapolis Community Foundation. Your donation is tax deductible.
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Support your local restaurants during Covid and commit to takeout if it is in your means 1-2x/week. Or shop local safely
online. These guys need your help!
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To receive COVID-19 and vaccine updates straight to your phone, text “MD READY” to 898-211.
AAC residents can preregister for vaccination at http://aacounty.org/covidvax, but they are only scheduling appointments at this time for Phase 1A & those who are 75+
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Phase 1A: December – January
Health Care Workers
Nursing Home
First Responder
Judiciary
Corrections
Phase 1B: February – March
Congregate Settings
Assisted Living Facility
Group Homes
Homeless Shelters
Continuity of Government
Education/ Child Care
Adults age 75+
Phase 1C: March – April
Adults age 65-74
Frontline Essential Workers
Food and Agricultural
U.S. Postal Service
Manufacturing
Grocery Store
Public Transit
Phase 2: April – May
Essential Workers
Transportation and Logistics
Water and Wastewater
Food Service
Shelter and Housing (e.g., construction)
Finance (e.g., bank tellers)
Information Technology and Communications
Energy
Legal
Media
Public Safety (e.g., engineers)
Other Workers with Public-Facing Responsibilities
Phase 3: May – June
The general public (adults ages 16-64)
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Tired of your mask slipping below your nose or your glasses fogging up? Try this product.
Face Mask Tape, No Fogging Glasses. No Slipping Masks. No Gaps.
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Higher dietary intakes of flavonols may be associated with reduced risk of developing Alzheimer dementia.
Flavonoids are rich in antioxidant activity and can help your body ward off everyday toxins. Including more flavonoids in your diet is a great way to help your body stay healthy and potentially decrease your risk of some chronic health conditions.
Many plant products contain dietary flavonoids. Here are the six flavonoid subtypes, and the foods that contain them.
Flavanols
These types of flavonoids are known for their antioxidant properties. They may help manage symptoms of cardiovascular disease. Flavanols are found in these foods:
- onions
- kale
- grapes and red wine
- tea
- peaches
- berries
- tomatoes
- lettuce
- scallions
- broccoli
Flavan-3-ols
Foods with these types of flavonoids are very rich in nutrients. They include:
- white tea
- green tea
- oolong tea
- black tea
- apples
- purple and red grapes
- blueberries
- strawberries
- cocoa and dark 70%+ chocolate products
Try this great recipe to add more Flavanols into your diet
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Ingredients
- 1/2 cup uncooked white quinoa
- 1 cup coconut milk ((light canned, or the beverage in a carton))
- 1 pinch sea salt
- 2 Tbsp unsweetened cocoa powder
- 1 Tbsp coconut sugar
- 1/2 tsp pure vanilla extract ((optional))
- 3-4 squares dark chocolate ((roughly chopped)) 70-85% cocoa
- Mixed berries (blueberries, raspberries, strawberries)
- Hemp seeds or chia seeds
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