Photo credit Evoke Mood Marketing |
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December at One.
As we head into the last month on the calendar, it always makes us a little nostalgic to think about everything that has happened over the past year and how it has flown (maybe even a little more than normal). It is hard to believe that at this time last year there were no vaccines, we were hunkered down doing the holidays VERY differently and unsure if we would survive another year. Fast forward to today and here we are still standing, with lots of new faces and friends joining our team, stronger and more excited to join you on your wellness journey than ever before.
During the upcoming mad rush of the holiday season, we hope that some of the lessons we learned from last year linger on. Take a moment to enjoy the outside, breathe, appreciate the little things, and remember that life is fleeting, enjoy all the time you can with those you love because we truly never know what tomorrow brings.
One. wishes you and yours a very blessed and special holiday season, celebrating in any way that brings you joy and peace. Thank you again for letting us be a part of your past year, we give thanks to you for sticking with us and hope you have a few minutes to spend enjoying this holiday edition of our newsletter during this busy time of 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 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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Tuesday is the LAST day of Best of Voting with What's Up? Annapolis |
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In case you haven't voted yet, this Tuesday is the last day to vote for One. and all your favorite folks at One. for Best of Beauty and Fitness now through Nov 30th.
Categories we are eligible for include
Acupuncture
Barre Class
Holistic Health Coach
Massage
Mental Health Services
Personal Trainer
Physical Therapy
Pilates Class
TRX Class
Weight-Loss Program/Regimen
Yoga Studio
Thank you SO much for taking the time to vote for us(and we know how valuable your time is), when we win a category it is a HUGE boost for us, now more than ever.
We cannot thank you enough.
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Introducing the latest additions to the One. team, Genevieve Good-Malloy and Joanna Wahler!
Genevieve Good-Malloy has over 11 years of experience in outpatient physical therapy with emphasis in orthopedics, trigger point dry needling, vestibular and concussion rehab, manual therapy techniques, neck and back pain, LSVT Big, and sports related rehab and prevention.
Gen graduated from Salisbury University with a Bachelor's in Exercise Science (BS) while playing collegiate basketball, the obtained her Master's of Science in Applied Health Physiology (MS). After, she graduated from the University of Maryland Eastern Shore with her Doctorate of Physical Therapy (DPT).
She furthered her Physical Therapy training and skills with certifications in trigger point dry needling from MyoPain Seminars (CMTPT), vestibular and concussion management from the American Balance Institute (AIB-VRC), the treatment of Parkinson’s disease and other movements disorders with LSVT Big, and ACL prevention training with Sportsmetrics (CSMS). Gen also utilizes other skilled techniques to produce the best results for each individual patient.
Gen has worked in Annapolis for the past 7 years, serving as the clinic director at a local practice. She has advanced training in leadership from the LAMP Institute to help support her staff and patient’s needs.
Gen is married to a local football coach and has 3 children. In her “free time” she enjoys going to sporting events, traveling to the beach, and spending time with her family.
Her vision as a therapist is to be best known for providing attentive, friendly, accurate, efficient, and skilled one on one care to each patient, allowing patients to reach their maximum potential, and become independent with their mobility.
To welcome Gen to the One. family we are offering an introductory dry needling special of $130 ($35 savings) with her for the month of December.
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Joanna has been a practicing massage therapist for seven years and has worked with a vast array of clientele since graduating from Anne Arundel community college in 2014. Since graduation, her primary focus has been to encourage and assist anyone who yearns to live a life that they love, to move freely and to have the opportunity to live without pain. Early in her career, Joanna felt drawn to those on the pain management spectrum or in military service. She became very passionate about doing everything in her facilitative ability to give these people every opportunity to continue successfully down a path of wellness and recovery. Eventually, this passion has grown to envelop any being that finds their way onto Joanna's table her experience encompasses the use of modalities including prenatal massage, stone massage, Himalayan salt stone massage, deep tissue, myofascial release, passive and assisted stretching as well as relaxation Swedish massage. Joanna is also Usui Reiki attuned to level one which she completed certification for in 2019. Her clients range from general wellness clients to complex trauma patients and everything in between. She believes that every being should have a right to not just a pain-free life but an exquisitely enjoyable one. When Joanna Isn’t giving massage, she can be found spending time with her animals or bouncing her way around a circus arts class.
To reduce your stress and keep you relaxed for the holiday season, Joanna is offering Himalayan stone massage- 80 minutes for $120 in the month of December.
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Do you sometimes pee when you laugh?
Do you sometimes have pain with intimacy?
You might benefit from learning about your pelvic floor! Dr. Gina Hahn, our in-house pelvic floor physical therapist, is giving a FREE 1-hour workshop on pelvic floor function and treatment.
What is the pelvic floor? How is the pelvic floor related to bladder leakage? Or bowel function? Or sexual health?
...And what can you do about it?
Come find out!
Saturday December 11th @11am
Location: One. Physical Therapy Fitness and Wellness
Only 10 spots available!
(masks required during class)
or 410-456-6420
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Looking for the perfect gift? Give your Loved one the gift of health from One. this season |
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Tuesday is the Last Day to shop Local for holiday gifts with ScentScience!
ScentScience has pulled together an amazing Holiday Catalog of custom made soaps, scrubs, salves, essential oil blends and self care gift boxes. Tuesday is the last day to Order to guarantee delivery by Christmas pick up at One. the week of December 13th or elect to have shipped to your home (cost of shipping will be applied).
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Maintaining Bone Density as You Age
How Can You Maintain Bone Density as You Age?
Here are the most important factors for maintaining bone density as you get older.
- Mechanical loading—lifting heavy things
- Eating animal protein (plus collagen)
- Bioavailable calcium from fermented dairy
- Sun exposure and vitamin D
- Bone-specific nutrients
- Mineral water
- Sleep
- Eating more colorful produce
Two things to keep in mind:
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Make sure “animal protein” contains collagen and gelatin, not just muscle meat. Collagen is an integral part of the bone matrix, providing “bounce” and pliability and strength.10 Great ways to get more gelatin/collagen include bone broth, collagen powder, gelatinous meats like oxtail, feet, necks, and skin.
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Make sure you eat enough protein. As the average person ages, their ability to utilize protein diminishes. That’s due to many factors, some of which you can mitigate by leading a healthy Primal lifestyle, but some of it is a consequence of time. Eating at least 100 grams of protein a day is a good target for the average older reader.
Get Bone-specific Nutrients
Get adequate amounts of the nutrients most relevant to bone density.
- Melatonin: Optimize your sleep or take 1-3 mg at night.
- Vitamin K2: 0.5-1 mg per day.
- Vitamin D3: Get levels up to 30 ng/mL at least, ideally through sun but with supplementation if sun isn’t doing it.
- Vitamin A/retinol: Makes vitamin D3 more effective, combines well with D and K2.
- Calcium: 800-1600 mg/day
- Magnesium: 400-600 mg/day
- Potassium: 3-5 g/day
- Protein: 100+ g/day
- Collagen: 10-20 g/day
- Omega-3s: 3-5 servings of fatty fish each week
Some foods that are great sources of these nutrients:
- Cod liver oil/cod livers (omega-3s, vitamin A, vitamin D)
- Blackstrap molasses (magnesium, calcium, potassium)
- Shellfish (magnesium, omega-3s, protein)
- Aged cheeses like gouda (vitamin K2, calcium)
- Natto (vitamin K2)
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In seniors, the more they sleep the less osteoporosis they have. Less sleep leads to greater bone loss. More sleep protects against it.16
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Melatonin, the hormone that induces sleepiness at night, plays a huge role in bone metabolism. For instance, removing a rat’s pineal gland (which produces melatonin) significantly lowers their bone mineral density.
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Obstructive sleep apnea, a disorder characterized by frequent cessations of breathing during sleep and an overall lower quality of sleep, is independently associated with low bone mineral density.
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Too much or too little sleep are both linked to osteoporosis, with daily sleep durations of 7-8 hours, 9-10 hours, and 10 hours all showing a relationship to low bone mineral density.
Finally...
Drinking a liter of your average bottled mineral water a day can provide between 20% and 58% of your daily calcium needs and 16% and 41% of your daily magnesium needs.17 In addition to that, mineral water can be a good source of other minerals relevant to bone health, like silicon, boron, and strontium. The absorption of calcium (and, presumably, other minerals) from mineral water is equal to or greater than the absorption of calcium from milk, a clear indication that we are well suited to drinking it.18
Women living in areas with high mineral levels in their drinking water have slightly higher bone mineral density, a clear indication that we should be drinking it.19
I like Gerolsteiner best.
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Help for Thinning Hair
The latest in treatment options for hair loss around the menopausal transition were highlighted at NAMS 2021.
Reviewed: September 28, 2021
Hair Loss Happens as We Age
“About half of all women will have some element of hair loss by the age of 50, and by the age of 60, approximately 80 percent of women will experience some hair loss,” says Glynis Ablon, MD, an associate clinical professor at the University of California in Los Angeles and a dermatologist at Ablon Skin Institute and Research Center in California.
High Stress Can Cause Hair Loss
“Extreme stress can be a problem and cause hair loss,” says Faubion. The condition is called telogen effluvium, and fortunately, the hair loss it causes is temporary, she says.
All hair follicles are on a cycle, and significant physical or emotional stress can push more follicles than usual into a resting phase, which can lead to a significant amount of hair loss at one time, says Faubion. “It can take a while after that stress for the cycle to go back to normal,” she says.
Midlife Hormonal Changes May Contribute to Thinning Hair
Hair loss might also be related to a shift in hormones, says Faubion. Androgens, a group of hormones that include testosterone and androstenedione, don’t increase during the menopause transition, but the ratio between estrogen and androgen changes, so you have less estrogen and relatively more androgen, she explains.
DHT, a metabolite of testosterone, has been linked to male baldness in research. “There’s a theory that changing ratios may be related to hair loss in women,” says Faubion.
Nonpharmaceutical Treatments for Hair Loss
Although there is no “miracle cure,” says Bruce, other options that can help with FPHL include:
- Platelet rich plasma (PRP) injection is a procedure in which the patient’s blood is drawn and the blood is spun in a centrifuge so that the platelets are concentrated; then they are injected into the scalp, says Bruce. “The theory is that the platelets have growth factors and they will stimulate hair growth,” she says.
- Low level light lasers These laser combs, helmets, and other devices can be used at home without a prescription. The laser light has been shown to stimulate hair growth in a few studies, according to the AAD.
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Supplements Ablon recently completed a study looking at a nutraceutical supplement, Nutrafol Women’s Balance Capsules, which contain bioactive compounds derived from food sources, including curcumin, ashwagandha, saw palmetto, and tocopherol. The six-month results were published in the January 2021 issue of the Journal of Drugs in Dermatology, and the 12-month results will be released shortly, says Ablon. Researchers compared results at 6 months and 12 months of treatment and found that mean total hair counts increased significantly and progressively. Global hair quality measures significantly improved, by 40 percent, with few or no side effects, along with a decrease in hair shedding, according to the authors. Ablon received a research grant and financial support from Nutraceutical Wellness Inc., the manufacturer of the supplement.
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What we are eating right now |
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80% of the world already feasts on Acheta Protein daily.
So, what makes them so popular? For starters, they produce virtually no methane and require minimal feed, water and space compared to traditional protein sources. They’re also nutritionally balanced and down right delicious.
Crickets are a complete protein source, containing all the essential amino acids.
Cricket powder also contains over twice as much iron as spinach.
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SOFO Fall Greenscape Completed |
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SOFO had another successful beautification and planting of over 200 bulbs at our triangle and along the entrance of Robinwood. Be sure to check out the color this spring!
HUGE shoutout to all our volunteers!
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SOFO HoHo happening now through Dec 10th |
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One. is collecting unwrapped new toys for elementary aged children in need along the Forest Drive corridor again this season.
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Free Rapid COVID-19 Test Kits Now Available at All County Libraries
Provided by the Anne Arundel County Department of Health, the test kits are meant for customers to take home. AACPL is the only public library system in the state giving out rapid test kits.
More details:
- Kits are intended for personal use and are limited to one per person, per day.
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Anne Arundel County and City of Annapolis agencies and organizations looking for larger quantities of test kits should call the Department of Health at 410-222-7256.
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Instructions and guidance on how to respond to a positive result are provided with the kits. Other testing options can be found at aahealth.org.
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Small Business Saturday
Shop Local!
Shop SOFO and 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.
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Lighting the Holiday Season in Annapolis
The Sunday after Thanksgiving
The Downtown Annapolis Partnership joins the Annapolis Jaycees as they ring in the holiday season in downtown Annapolis. The Grand Illumination and annual tree lighting take place near the Market House every year on the Sunday after Thanksgiving.
The celebration begins at 4:30 pm with dancing and carols by local school groups.
The Annapolis Jaycees, the City of Annapolis and the Downtown Annapolis Partnership will host the Grand Illumination at 4:30 p.m. on Sunday, November 28. The annual Christmas Tree lighting ceremony will include carolers, music, hot cocoa and crafts for the kids, plus candy canes and general merriment! This event is free and open to the public. Please note limited road closures of Cornhill Street and Fleet Street during the time of this event. Please pay attention to Annapolis Police traffic direction. During this event, Cornhill Street closures will begin at State Circle while Fleet Street closures will begin at East Street.
Downtown Road Closures During Grand Illumination
At 6 p.m. (also on Nov. 28), across the street from the Grand Illumnation, Chabad of Anne Arundel County will light the Giant Menorah after their Menorah Car Parade from Housley Road. The public is encouraged to attend to celebrate the festival of lights on this first day of Chanukah. To volunteer or for more information, visit www.Chabadaac.com/parade.
The Jaycees also accept donations of unwrapped toys and non-perishable food items for their annual Angel Tree program, which helps local families in need during the holiday season.
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Midnight Madness
A Festive Shopping time in Downtown Annapolis
The first two Thursdays of December from 4 pm until Midnight and the third Thursday of December from 4 pm until 11 pm
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Eastport Yacht Club's Lights Parade is set for
Saturday, December 11, 2021, 6 - 8 p.m.
It's a beloved Annapolis tradition! Every year on the second Saturday in December, magic happens on the water of the Annapolis Harbor—boats suddenly appear out of the cold winter night illuminated with thousands of colored lights and crewed by jolly revelers!
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Location: 2188 Annapolis Mall, Annapolis, MD 21401 (between Maggiano’s and Stoney River) |
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Did You Know?
The Exposure to the pesticide paraquat increased Parkinson's risk by 320% (even China has banned it and they make it there)
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