Peak Performance Sports & Spine - March 2020

Peak Performance Sports & Spine - March 2020

YOUR MOVEMENT MONTHLY

MARCH 2020

WWW.PEAKPERFORMANCESPORTSANDSPINE.COM| 509-453-PEAK (7325)

A BRIEF GLOSSARY OF HEALTH CARE TERMS

When you get injured, it’s not uncommon for your first thought to be, “How do I pay for this?” Luckily, health care coverage can provide the financial support you need in the event that you are injured. However, navigating the health care insurance process can be confusing and, at times, overwhelming. It’s hard to understand what you need to do, especially when words like deductible, copayment, and premium are thrown around without any indication of what they mean. That is why I want to go over a few insurance terms and explain their benefits. DEDUCTIBLE HealthCare.gov defines a deductible as “the amount you pay for covered health care services before your insurance plan starts to pay.” This means your health insurance will only cover your expenses once this amount is paid. For example, let’s say your health plan deductible is $1,000. You will have to pay that $1,000 out of pocket before your plan comes into effect. Once that deductible is paid, you’ll pay a copayment or coinsurance — don’t worry, I’ll explain these, too! — for covered services before your insurance pays the rest of the bill. Plans and deductibles vary by insurer. In some plans, for example, the deductible covers certain services, such as prescription drugs. Other plans will cover disease management programs or checkups even before you’ve met your deductible. Be sure to check your plan to see exactly

what your plan expects you to cover through the deductible.

COPAYMENT Copayment refers to an established amount you pay after you meet your deductible. For example, if your plan covers a $200 procedure and your copayment is $35, then you will only have to pay that $35 when you see your doctor for the procedure. However, you are only eligible for a copay if you’ve already paid your deductible. If you haven’t met your deductible, then you are required to pay the full $200. COINSURANCE Coinsurance functions similarly to a copayment. It refers to the percentage of a health care service you’ll pay for, but it only takes effect once you have paid your deductible. For example, if a service or procedure costs $100 and your coinsurance is 20%, then you will only need to pay $20 for that service. It’s important to keep in mind that, unlike with copayments, the amount you are required to pay with coinsurance will fluctuate based on your medical costs. A coinsurance of 20% will yield an out-of-pocket cost of $2,400 on a medical bill totaled at $12,000. OUT-OF-POCKET MAXIMUM/LIMIT While you are required to pay some of your medical costs, there is a limit to the amount you pay, which is referred to as the out-of-pocket maximum or out-of-pocket limit. This amount varies from plan to plan and depends on

your insurance provider. Once you’ve reached your out-of-pocket maximum, which includes your deductible, copayments, and coinsurance, your plan will pay 100% of any remaining costs as long as they’re for covered services. If you’re injured and require medical assistance, we don’t want you to have the added worry about what your health insurance means or what you will have to pay. We only want you to worry about taking the steps necessary to get you back to full health. I hope these helpful explanations reduce your stress and leave you confident in navigating your own health care. Please feel free to contact me if I can answer any additional question for you at [email protected] or 509-972-8205 .

– Agatha Formella Billing Manager

• 1 509-453-PEAK (7325)

Published by The Newsletter Pro | www.TheNewsletterPro.com

WHAT DO YOU KNOWABOUT POISON IVY? LEAVES OF 3, LEAVE THEMBE

YOU CANNOT BECOME IMMUNE TO POISON IVY.

The days are getting longer, the temperature is rising, and the great outdoors are calling your name. It’s time to start planning your summer adventures! Just remember to watch out for the enemy of all outdoor enthusiasts: poison ivy. Found in every state except Hawaii and Alaska, poison ivy — or more accurately, the rash- causing urushiol oil on its leaves — can quickly ruin a trip. Before you head out on your next outdoor adventure, make sure you get your facts straight.

Urushiol oil triggers an allergic reaction in 85% of people, leading to the ensuing rash. Some people believe regular exposure to poison ivy can help develop an immunity to urushiol oil, but this isn’t the case. In fact, it’s just the opposite. About 15% of the population isn’t allergic to poison ivy, but the allergy can develop over time. The more you’re exposed to poison ivy, the worse your outbreak can become. IF YOU TOUCH POISON IVY, DO NOT POUR URINE ON YOUR SKIN TO PREVENT THE RASH. Urine, vinegar, dirt, bleach, and even gasoline are common “treatments” for preventing or curing a poison ivy rash. None of these are effective, and some can really hurt you. If you’ve been exposed to poison ivy, your best course of action is to wash your skin with soap and water. Cleaning off

THE POISON IVY RASH IS NOT CONTAGIOUS.

Many people believe the poison ivy rash can spread if the blisters pop, but the only thing that can cause the rash is urushiol oil. This is why it’s so important to clean your skin and wash your clothes as soon as possible. Urushiol oil can spread onto objects like doors or chairs, and you don’t have to touch poison ivy to have a reaction to urushiol oil.

the urushiol oil within 20 minutes of exposure can greatly decrease your odds of developing a rash. When all is said and done, the best way to treat poison ivy is to avoid it altogether. The next time you’re exploring the great outdoors, just remember: Leaves of three, leave them be.

PRACTICE PAIN RELIEF THE BENEFITS OF MEDITATION

Meditation has different meanings for different people. Traditionally, the act of focusing one’s mind has been used in religious and spiritual practices around the globe. More recently, it’s become a popular method of relaxation. Now, new research shows that this ancient practice may have yet another benefit: pain management. In 2008, the Medical Expenditure Panel Survey found that over 100 million adults in the U.S. suffer from chronic pain due to conditions like arthritis and debilitating injuries. Because of this, care providers have become focused on finding ways to help patients manage these persistent aches. The sensation of pain is caused by a complex interaction of biological and cognitive factors, leading scientists

to study how mental exercises like meditation can aid in pain relief.

Anecdotal evidence regarding meditation’s ability to reduce

pain has existed for as long as the practice itself. However, modern technology has given researchers the means to accurately measure the effectiveness of this age-old tradition. The Department of Health and Human Services has cited MRI brain scans as proof that meditation can lead to moderate pain reduction. These scans revealed that the same areas of the brain stimulated by painkillers are activated when the mind is in a meditative state. This supports the accounts of those who have reported better functionality after meditative sessions.

With the ongoing tragedy of the opioid crisis, there is a dire need for pain management strategies that are noninvasive and not habit-forming, such as physical therapy. Meditation is easily accessible and can be used in conjunction with other pain relief strategies. Whether you sign up for guided meditation sessions, download one of the many mindfulness apps on the market today, or simply make time to sit and clear your mind for 30 minutes, it’s easy to add meditation to your normal routine.

2 • WWW.PEAKPERFORMANCESPORTSANDSPINE.COM

Published by The Newsletter Pro | www.TheNewsletterPro.com

FACT VS. FICTION: THE MEDITERRANEAN DIET AN EASY WAY TO EAT HEALTHIER FOR YOUR HEART

While the basis of the Mediterranean diet has been a staple in its titular region for centuries, it wasn’t until the 1960s that nutritionists popularized the concept in Western culture. Doctors noticed that Mediterranean countries like Greece and Italy have fewer heart disease- related deaths than the U.S. and northern Europe. When they looked to regional eating habits for answers, they found a common plant-based diet rich in healthy fats, seafood, and bread. However, in modern years, misconceptions plague the popular diet, so let’s clear some up.

MYTH NO. 3: NUTRITIONALLY, IT’S 30%–40% FAT.

meat intake whenever possible. To the delight of many Mediterranean dieters, a moderate amount of red wine is encouraged!

TRUE. But be careful about which type of fat. The Mediterranean diet relies heavily on olive oil instead of butter or lard for cooking. Saturated fats, trans fats, or hydrogenated fats like palm oil don’t contribute positively to your heart health, but a diet based on natural fats can improve your overall cholesterol levels. Fatty fish are also crucial for the Mediterranean diet and include salmon, mackerel, herring, sardines, albacore, and lake trout. Thanks to omega-3 fatty acids, consumption of these fish improves your blood circulation and reduces inflammation in the body. If you’re concerned about your heart health, try out this plant-based diet with a focus on foods local to you for long- term health and delicious meals. Your body will thank you!

MYTH NO. 2: IT’S EXPENSIVE.

FALSE. You don’t have to eat only what’s native to the Mediterranean, so don’t swear off avocados just yet. Eat locally by choosing in-season fruits and vegetables that benefit your diet and your wallet. You’ll find that preparing meals centered on vegetables and whole grains is very affordable, especially when you get your grains from dry bulk bins. And while buying olives and cheese might be expensive, you can get away with buying small amounts. Try different brands of canned olives for affordable alternatives to bottled ones. Plus, some grocery stores place cheap cuts of their premium cheeses near the deli.

MYTH NO. 1: IT’S RIGID.

FALSE. There are no defined portion sizes for the Mediterranean diet. Instead, it comes with a loose guideline: Eat a plant-based diet of mostly fruits and vegetables with a weekly intake of fish, poultry, beans, and eggs. Dairy products are allowed in conservative amounts, but nutritionists discourage red

RATATOUILLE

TAKE A BREAK!

Inspired by Bon Appétit

INGREDIENTS

DIRECTIONS

• 1 eggplant, peeled and chopped • 1 large zucchini, sliced into 1/4-inch- thick rounds • 2 tsp salt • 3/4 cup olive oil, divided • 5 sprigs thyme • 1 large onion, halved and sliced 1/2-inch thick • 1 red bell pepper, chopped • 2 garlic cloves, sliced • 2 pints cherry tomatoes

1. Heat oven to 400 F. 2. In a colander, toss eggplant, zucchini, and salt. Let sit for 30 minutes and pat dry. 3. In an ovenproof pot, heat 1/2 cup olive oil. Add half of eggplant mixture, stirring constantly for 5 minutes. Remove vegetables from pot. 4. Tie thyme sprigs together with kitchen twine. 5. In the same pot, heat remaining 1/4 cup olive oil, and cook onion, pepper, garlic, and thyme for 8–10 minutes. 6. Add half the tomatoes and cook for 5 minutes. 7. Stir in original eggplant and zucchini mixture and top with remaining tomatoes. Do not stir. 8. Transfer pot to oven and bake mixture for 15–20 minutes. 9. Remove pot from oven and remove thyme bundle before serving.

• 3 509-453-PEAK (7325)

Published by The Newsletter Pro | www.TheNewsletterPro.com

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

2505 Racquet Lane Yakima, WA 98902 509-453-PEAK (7325) www.PeakPerformanceSportsandSpine.com

INSIDE THIS ISSUE

1. COVER TITLE 1.

NAVIGATE YOUR HEALTH CARE WITH CONFIDENCE

2. POISON IVY MYTHS

MEDITATION AND PAIN RELIEF

3. HAVE YOU HEARD THESE MYTHS ABOUT THE MEDITERRANEAN DIET? RATATOUILLE 4. GET FIT WITH FIDO

WELLNESS ANDWHISKERS 3 WAYS TOWORK OUT WITH YOUR PET Creating a healthy lifestyle is often easier with support, but if you’re

RACKING UP THE MILES A simple way to get moving with your pet is to go for a walk. If you’re looking for a bigger challenge, then try running, biking, or hiking with your pet. Anything beyond a walk may require extra obedience training or equipment — like a specialty tool that prevents your pet from colliding with your bike — but after a few loops around the trail, your pet will be begging to go again. And how can you say no to that face? Plus, this idea isn’t just for dogs. You can find leashes and harnesses for cats, lizards, ferrets, and other pets that love to get fresh air. GOING FOR A SWIM If you have a dog that appears to be more fish than canine, swimming might be the workout for you! Swimming is a joint-friendly cardiovascular exercise that works your entire body. If you’re not one

for a dip in the pool, then kayaking, canoeing, and paddleboarding are great for your arms and core. Meanwhile, your pet can enjoy a relaxing ride or an exciting game of fetch. Just be sure to secure your pet with a life jacket before you and your four-legged friend splash away! KEEPING IT TRADITIONAL If you want a good full-body workout while entertaining your pet, then consider including them in traditional exercises. Entertain your pup with a game of fetch and drop down for a burpee every time it runs away. Balance your bird on your shoulder while you squat and lunge. Mentally and physically stimulate your cat by dragging a string around your body during Russian twists. With a little creativity and a few of your pet’s favorite things, both of you can work up a sweat.

struggling to find someone to join you on your path to wellness, then look to your furry friends instead. Read on for some ways to get active with your pet, and learn more about their wellness and health at PetMD.com.

4 • WWW.PEAKPERFORMANCESPORTSANDSPINE.COM

Published by The Newsletter Pro | www.TheNewsletterPro.com