Peak Performance Sports & Spine - December 2019

Peak Performance Sports & Spine - December 2019

YOUR MOVEMENT MONTHLY

DECEMBER 2019

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EXPERIENCES OF THE NOMAD CLINIC HELPING PEOPLE THROUGHOUT NEPAL

As part of our Nepali team, we were grateful to have Dawa Yangzum Sherpa, the youngest Nepali woman to climb Mount Everest (at age 21), helping us with our journey. She led us over the mountain passes, where she taught us about climbing at altitude. We focused on “one step, one breath.” If it was not for the constant support and knowledge of the incredible Nepali community, we wouldn’t have made it! On the clinic days, we had tents set up specifically for dentistry, general medicine, women’s health, and pediatrics, to name a few. I was stationed in the body-work tent, where I worked with another physical therapist from Nepal, Tora Akita, and an interpreter, Sonom Lama. Tora focused mainly on dry needling, reflexology, and cranial-sacral work, while I applied my skill set of strength training, joint mobilization/manipulation, and muscle- energy work. Being present and listening to our Nepali patients was the best thing I could do. I focused on education and helping create meaningful functional movement changes that would work in their life. There were a few impactful changes I was able to witness. One was of a young man who had a “valgus elbow” deformity that happened from falling off a horse seven years ago. He was lacking about 25 degrees terminal elbow extension, which severely limited his ability to live and work. I was able to successfully manipulate his elbow and help him regain full elbow range of motion in just one session!

A few months ago, I had the opportunity to go on a monthlong, life-changing journey with my wife, Hailey, and a group of clinicians from around the world. The trip was led by Roshi Joan Halifax from the Upaya Zen Center. Through this organization, our Nomads Clinic was able to serve people throughout the Humla region in Nepal and have a truly enlightening experience. The 2019 Nomads Clinic in Humla included 27 Western clinicians and support team members, partnering with an extraordinary group of Nepali clinicians and health workers, plus a large Nepali community of support. Our main objective was to deliver direct medical, dental, and educational care to remote villages, particularly women and children. With the Nepali team leading the way, we worked to be sensitive to the cultural beliefs of the community we were serving. Each morning, we would set our intentions for the day and work with a “strong back and soft front” in an effort to be as present as possible. I didn’t realize it then, but I was receiving care as well! This was a transformative experience for all our Western clinicians. In the span of 30 days, we spent 10 working in the medical clinic and 20 trekking. Each day, we either woke up to head into the clinic or got our hiking gear on and set out. Overall, we hiked more than 170 miles and served 1,333 patients. Our group had to climb over a couple of mountain passes, the highest at 18,000 feet, which was incredibly humbling.

The most impactful moments of the trip were seeing how friendly, present, and compassionate the Nepali people are. Every member of our Nepali team and the patents we served in the rural villages of the Humla were incredibly kind. It was a community feeling of mutual inclusion. I made connections with people on the other side of the world that will stay with me for the rest of my life. There wasn’t a moment I didn’t feel loved and supported. It was a humbling and genuinely amazing experience. The biggest thing I am taking away from this trip is the inspiration to be more present and aware of the needs of others. Being part of the Nomads Clinic allowed me regain clarity on why I chose to work in health care. My goal is to deliver compassionate, quality care in order to best serve the community I am in. Thank you.

–Michael Blizniak

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HOLIDAY CUISINE AROUND THE GLOBE

WHAT DO OTHER COUNTRIES EAT TO CELEBRATE THE SEASON?

JAPAN: FRIED CHICKEN Thanks to a clever 1970s marketing campaign, the dish of choice for Christmas in Japan is fried chicken — specifically, KFC. Unlike in America, holiday orders in the country come with chocolate cake, roasted chicken with stuffing, and even bottles of Christmas wine emblazoned with Colonel Sanders’ face. SWEDEN: SAFFRON BUNS According to Delish, Swedish tradition “dictates that the eldest daughter dress in a white gown tied with a red sash and a crown of lit candles, then wake her parents with hot coffee and a tray of saffron buns.” Swedes also feast on a casserole called Jansson’s Temptation made with potatoes, onions, anchovies, and cream.

steaming the tamales can take days, and every family makes their own signature filling.

Maybe you love the majesty of a winter’s morning, or maybe you just hate the treadmill. Whatever your reason is for wanting to run or jog outside in the dead of winter, remember to take the proper precautions before stepping out. Runners face challenges during the winter that they don’t face any other time of year. If you want to experience the winter safely, there are a few things to keep in mind. WARM UP INSIDE FIRST. If you’re planning on braving the snow and frigid temperatures, try to spend 10–15 minutes warming up before you walk out your front door. Cold weather naturally tightens muscles and joints, so stretching your limbs in a heated environment is a good way to ensure maximum comfort and minimum risk of injury when you’re running in the cold. Celebrations of Christmas, Hanukkah, and Kwanzaa vary from country to country, but there is one thing that unites holiday parties around the world: food. While some American traditions overlap with those of other countries — Peru, for example, shares our love of hot chocolate; England and Canada raise glasses of eggnog; and Italy digs into a version of fruitcake called panettone — there are plenty of dishes beloved all over the world that never make it to the American table. Below, we’ve rounded up a few you might consider exploring this season. COSTA RICA: TAMALES Christmas in Costa Rica wouldn’t be complete without tamales, a savory treat made by stuffing corn dough, meat, garlic, onions, potatoes, and raisins into corn husks or banana leaves. The process of filling and

ETHIOPIA: YEBEG WOT Ethiopians start preparing their

WEAR SHOES WITH TRACTION. If your favorite running path is covered with snow and ice, you should consider finding a different route. But, if you can’t resist going down your beaten path, then you need to make sure your shoes are up to the challenge. If your running shoes have worn soles, then you’ll need to get a new pair with soles that will grip the ground better before stepping out on the ice. Regardless of how amazing your shoes are, remain vigilant about where you’re stepping. DRESS DOWN A LAYER. Yes, it is cold outside, but your body will naturally warm up as you run, just like it would with any other physical activity. Think of what you would normally wear to stay comfortable in the cold, and then wear one less layer when you’re running. Of course, you Christmas meals as early as October, when they buy the still-live lambs that will eventually go into their savory, spicy lamb stew on the holiday. As with many of the country’s dishes, yebeg wot is scooped up and eaten with injera (teff flatbread). ISRAEL: LATKES Latkes have been synonymous with Hanukkah for more than 900 years, and no Israeli Christmas would be complete without the little potato pancakes cooked symbolically in oil. Despite their long history, though, latkes now vie with sufganiyot — a kind of jelly-filled donut — for a place on the holiday table.

RUNNING IN A WINTER WONDERLAND TIPS FOR RUNNING AND JOGGING IN COLD WEATHER

should keep other weather elements in mind as well, such as wind, rain, and snow, when you’re picking out your running clothes. Finally, if a day is particularly cold, snowy, or windy, don’t force yourself outside for the sake of your health. Sometimes, a good bowl of soup and a roaring fire can be just as physically satisfying as a run outside.

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DO YOU HAVE A STORY TO TELL? SHARE YOUR WISDOM IN A MEMOIR

or understand by reading my words?” From there, select anecdotes that support your theme. Make sure they’re clear and cohesive. Then, write like you would a fictional novel or story. Show, don’t tell, and keep readers invested by having a narrative arc, whether it flows chronologically or jumps back and forth in time. Remember, this is not a time to air dirty laundry; it’s a time to reflect, grow, and share your experiences with the world.

Even more so, your life experiences can give valuable insights to readers of all ages and circumstances. That’s why biographies and memoirs are such popular genres — reading about real people helps others understand the world and how they can live in it. To get started, pick a theme. Ask yourself these questions, “What message do I want to leave with my readers? What do I want them to feel

The urge to leave behind a legacy is an inherent human instinct. Whether you accomplish this by raising children, building a successful company, or starting a charitable organization, the desire to share your wisdom should not go unfulfilled. If none of these options work for your lifestyle, writing a memoir may be a good option. A memoir not only tells your story but also passes on the wisdom you’ve gained from your many experiences and offers a unique perspective to inspire future generations. Writing can be a therapeutic exercise at a time when your life may be changing due to retirement or your kids growing up and leaving the house. And because personal reflection is a natural occurrence with age, writing a memoir can be the perfect way to spend your time. As you gain enough distance from life events to grow useful perspectives, the stage is set for self-discovery and transformation.

ROASTED CAULIFLOWER ‘STEAKS’ Inspired by Delish

TAKE A BREAK!

INGREDIENTS

• Kosher salt • 3 tbsp extra-virgin olive oil • 1 cup balsamic vinegar • 1/4 cup brown sugar • Parsley leaves, for garnish

• 1 large head cauliflower • 2 cups Roma tomatoes • 1 red onion, quartered • 1/2 lb green beans, ends trimmed

DIRECTIONS

3. Meanwhile, heat a small saucepan to medium-high, and whisk together vinegar and brown sugar. Bring to a boil, then turn down to low simmer, letting sauce reduce for 15 minutes. 4. Coat cauliflower in glaze and reserve extra for basting. 5. Roast for 1 hour, basting every 15 minutes. 6. Quarter cauliflower and serve with veggies.

1. Heat oven to 400 F. 2. Trim the leaves and stem from

cauliflower, but do not break down further. (It should sit like a dome.) In the center of a large baking dish, place the cauliflower and surround it with tomatoes, onion, and green beans, and season with salt and olive oil.

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

1. COVER TITLE PART OF A GROUNDED COMMUNITY INSIDE THIS ISSUE 2. HOLIDAY FOODS AROUND THE WORLD TIPS FOR RUNNING AND JOGGING IN COLD WEATHER 3. TELL YOUR STORY AND SHARE YOUR WISDOM ROASTED CAULIFLOWER 'STEAKS’ 4. BOOST YOUR MENTAL HEALTH THIS SEASON 2505 Racquet Lane Yakima, WA 98902 509-453-PEAK (7325) www.PeakPerformanceSportsandSpine.com

FEELING SAD? WAYS TO FIGHT SEASONAL AFFECTIVE DISORDER Seasonal affective disorder (SAD) is a form of depression that people experience every fall and winter. If you find yourself feeling blue as the days become shorter and darker, know there are things you can do to boost your mood until spring returns. GET SOME SUN Exposure to sunlight is also significantly beneficial for people suffering from SAD. Sunlight helps your body produce adequate amounts of serotonin, a neurotransmitter that contributes to feelings of well-being

and happiness. Getting just a few minutes of sunlight a day through a walk or short jog can make all the difference. If you live in an area where the winters are bleak, cloudy, and dark, sunlight can be harder to come by. But technology has you covered: You can purchase “sun lamps,” which simulate sunlight without the damaging UV rays. Just set up a sun lamp in your workspace or living area and feel your mood lift. MAINTAIN YOUR ROUTINE Often, it can be difficult to stick with your daily routine during the cooler

INCREASE YOUR ACTIVITY Keeping your body active can increase your energy levels, help you sleep, reduce anxiety, and boost your self- esteem. Summit Medical Group states that a person who exercises for 30–60 minutes a day can manage or avoid SAD easier than a person who does not exercise regularly. When you participate in physical activity, your body releases feel-good chemicals called endorphins, which have a morphine-like effect on your brain. If exercising outdoors is not ideal, consider swimming, walking, or dancing instead.

months. It may be harder to wake up on time in the morning to work out, or it may be too cold outside to go on your daily run. Luckily, you can find small ways to mitigate this. For example, invest in a sunrise alarm clock, which gently wakes you up with a simulated sunrise, or shop for high- quality thermal workout gear. If you continue to suffer from SAD and feel there’s no end in sight, it’s important to seek help from professionals. They can determine the best treatment options available for you.

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