Proof Physical Therapy - July 2021

(928) 440-3106 | www.ProofPT.com

LETTERS OF PROOF

July 2021

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FAMILY AND FIREWORKS ON THE FOURTH OF JULY HOWWE CELEBRATE OUR COUNTRY’S INDEPENDENCE

again this year — along with shows from everyone else’s homes around us. It used to be the case that the majority of fireworks were legal in New Mexico, so everyone would just drive outside city limits into the county to buy up whatever they could to light off at their homes. At night on the Fourth of July, our neighborhood sounded like a war zone, and the smell of gunpowder hung heavy in the air. Of course, I don’t visit home for the Fourth of July for the fireworks alone. Since it might be one of the only times I get to see my family during the year, the overarching goal of the Fourth of July is to catch up with the people I care about. I get to hear how my siblings are doing, see my nieces and nephews, and even visit with some of our old neighbors. It’s almost as much a reunion as it is a holiday. Even though the pandemic has made it difficult to see people when and where we would like, the Fourth of July still stands out to me as a day to celebrate the freedom we have as Americans. I’m grateful that we have the freedom to choose the life we want to live, where we want to work, where we want to live, and how we get to pursue our dreams. In a way, my family represents the pursuit of that freedom. We all live in different parts of the country now, having followed different paths in life. Even still, we stay connected and reunited when we can. Our celebration of the Fourth of July is a celebration of our family and of the lives that we get to lead. Depending on when you’re reading this, the Fourth of July may have already passed. If so, I hope that your time with family and friends on that day was something special and that it left you with plenty of reasons to be thankful for the country we call home. -Dr. Jordan Williams

The Fourth of July is one of maybe two holidays every year when my entire side of the family gets together. I get to see my two sisters, my brother, and my parents, who at this point are scattered around in Texas, Colorado, New Mexico, and of course, Arizona. We usually gather in New Mexico, where we’re all from, at my parents’ house. Even though a lot has changed since we were younger, some things remain the same! My parents still live in the same house that I grew up in. When we were younger, there was this — well, let’s call him eccentric — extremely wealthy guy who lived on the edge of town, kind of near where my parents live. Every year, he would buy up a boatload of fireworks and put on his own professional show. He still does it today! When we were younger, my siblings and I would watch that show from the roof. The explosions were so close, you could feel them in your chest.

Even though we don’t get up on the roof anymore, we will still watch the "eccentric guy's" spectacular fireworks show

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STAY COOL THIS SUMMER EDUCATE YOURSELF ON HEAT-RELATED ILLNESSES

• People who are overweight • People taking certain kinds of medication • Individuals who are intoxicated or drink excessively

When thinking about extreme and deadly weather, most people conjure up images of massive tornadoes in the Midwest or hurricanes and flooding in the Southeast. But you might be surprised to learn that the deadliest extreme weather event is excessive heat. In fact, according to a study from the National Oceanic and Atmospheric Administration (NOAA), heat causes more deaths each year than floods, lightning, tornadoes, and hurricanes combined . Since 2020 was the second warmest year on record and all the other years in the top 10 have occurred since 2005, it’s time to wise up about heat-related illnesses. Heat-Related Illnesses and Risk Factors According to the Centers for Disease Control and Prevention (CDC), heat-related illnesses are caused by “exposure to extreme heat where the body becomes unable to properly cool, resulting in a rapid rise in body temperature.” There are several kinds of heat-related illnesses. The least severe are heat rashes, sunburn, and heat cramps, and the most serious are heat exhaustion and heat stroke. While anyone can experience these illnesses if they overexert themselves in hot weather, some groups are more at risk than others, including: • Children under the age of 4 and adults over the age of 65 • People with preexisting medical conditions, such as diabetes or heart disease

Symptoms to Watch Out For Both heat exhaustion and heat stroke have many of the same symptoms, including headaches, dizziness, nausea or vomiting, and passing out. But other symptoms help differentiate the two. Heat stroke victims will have hot, red skin that may be dry or damp, and they’ll likely have a fast, strong pulse. By contrast, victims of heat exhaustion will have cold, pale, and clammy skin and a fast but weak pulse. Heat stroke is a medical emergency requiring professional medical attention immediately. You should also seek medical help for anyone exhibiting the above symptoms who is also throwing up or whose symptoms are getting worse or last longer than one hour. For a complete list of symptoms and treatment for all heat-related illnesses, visit CDC.gov/ disasters/extremeheat/warning.html . Stay cool this summer and prevent heat-related illnesses by seeking shade or staying indoors on hot days, avoiding exerting yourself in the heat, and drinking plenty of water!

EAT LESS MEAT WITHOUT GOING MEATLESS

3 CELEBRITY CHEFS PROVE IT’S POSSIBLE AND DELICIOUS America is the land of the free and home of one of the world’s highest per capita meat-consuming cultures. While veganism and plant-based diets seem to be trending among celebrities from Beyonce to Bill Clinton, most Americans are not ready to relinquish their burgers and bacon entirely. A recent Gallup poll found that the percentage of Americans who identify as vegetarian or vegan has barely shifted in the last 20 years, holding steady at 5% and 3%, respectively. But two trends are starting to converge, making flexitarian diets — ones with plant-based and meatless meals — more appealing: The concern over high carbon emissions tied to meat production and the increased availability of plant-based meatless but meat-like options. Add that to the evidence of the negative health effects of consuming too much red meat, and shifting to a flexitarian diet starts to make a lot of sense. Who better to lead this shift in American eating habits than well-known chefs? These three celebrity chefs are proving that eating less meat doesn’t have to mean sacrificing flavor. Gordon Ramsay Ramsay has made jabs at the animal rights organization PETA and other characteristically brash comments against

vegetarianism in the past, but after judging on Vegan Celebrity MasterChef in 2018, Ramsay says he lost weight by eating five small flexitarian meals a day. He’s also started experimenting with plant-centric dishes like beet wellington, subbing the earthy root vegetable for traditional red meat. Jamie Oliver It’ll come as less of a surprise that Oliver has gone flexitarian and started incorporating more meatless meals into his diet. Oliver’s 2010 show “Food Revolution” took a peek behind American school lunches and sought to bring healthier fare to kids around the country. Oliver has since released a meat-free cookbook and says eating less meat has improved his sleep and is better for the planet. Martha Stewart Known for her cooking as well as her crafting, Stewart has been championing plant-based meals since 2013 when her vegetarian cookbook “Meatless” was published. Last year, she joined forces with the innovative plant-based meat substitute company Beyond Meat to help launch their new breakfast sausage line.

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THINK BEYOND THE KERNEL 3 WHOLE GRAINS YOU CAN EAT LIKE POPCORN

When it comes to snackability, it’s hard to beat popcorn. It’s easy to make, has a satisfying crunch, and allows for endless seasoning options. That’s what makes it the most popular snack food by volume. In the U.S., Americans consume a whopping 1.2 billion pounds of popcorn each year. But did you know that there are three whole-grain cousins to the kernel that are equally delicious when popped?

lack of familiarity or their long cook times. However, since popping them takes less than 10 minutes, it’s a great entry point to varying your whole-grain diet! The Benefits Whole grains are great sources of fiber and protein, and these three powerhouse grains really deliver. Fiber has been shown to help lower cholesterol, move waste through the digestive tract, and decrease the risk of forming blood clots that can lead to heart attack or strokes. Harvard School of Public Health also notes that whole grains can help stabilize blood sugar levels and may even protect against some cancers. That’s because they contain phytochemicals and essential minerals like magnesium, selenium, and copper. The Technique Are you ready to get popping? Cook’s Illustrated magazine suggests this simple technique for grains: In a medium saucepan, add 1 quart of boiling water to 1/2 cup of wheat berries, kamut, or spelt and simmer for 15 minutes; drain well and let dry for 15 minutes on paper towels. Heat 1 tsp of neutral, high-heat oil (vegetable or coconut oil works well) in a 10-inch skillet over medium heat. Add the 1/2 cup of grains and cook while stirring constantly about 6–8 minutes. The grains will pop and “jump” in the skillet, turn a deep golden brown, and smell delicious. When that happens and the popping slows or stops, you’ll know they’re done. Sprinkle with sea salt and let cool before snacking. Eating a diet rich in whole grains can support you on your journey to having better health. And popped kamut, spelt, and wheat berries prove that journey can also be delicious!

The Grains While most whole grains can be popped on the

stove like popcorn, larger grains like wheat berries, spelt, and kamut are the ones that really shine with a satisfying popcorn-like crunch and a delicious nutty flavor. Whole grains come with tons of health benefits, and there are many options to try, from well-known brown rice to the more obscure amaranth. But many people skip these grains because of a

MEXICAN CORN SALAD

TAKE A BREAK!

Inspired by JoCooks.com

INGREDIENTS

• 1/2 tsp ground cumin • 1/2 tsp smoked paprika • Salt and pepper, to taste

• 4 cups of fresh corn, cut from 5 cobs • 1 tbsp olive oil • 1/2 red bell pepper, chopped • 1/2 red onion, diced • 6 green onions, chopped • 1 jalapeno, diced • 1/2 avocado, cubed • 1/4 cup fresh-squeezed lime juice

• 2 tbsp sour cream • 2 tbsp mayonnaise

• 1/2 cup fresh cilantro, chopped • 1/2 cup cotija or feta cheese, crumbled

DIRECTIONS

the remaining ingredients and stir together until well combined. Taste and adjust seasoning. 3. The salad pairs well with grilled entrees and can be refrigerated in an airtight container for up to 4 days.

1. In a cast-iron skillet over medium- high heat, add oil and corn. Cook, stirring occasionally, for 3–5 minutes or until corn starts to char. 2. Add the corn to a large bowl and let cool for 5 minutes, then add

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

(928) 440-3106 | www.ProofPT.com

Return Service Requested

460 N. Switzer Canyon Dr., Ste. 400 Flagstaff, AZ 86001

1. FAMILY AND FIREWORKS ON THE FOURTH OF JULY 2. WHAT ARE HEAT-RELATED ILLNESSES? CELEBRITY CHEFS PROVE FLEXITARIANISM IS DELICIOUS 3. 3 WHOLE GRAINS YOU CAN EAT LIKE POPCORN MEXICAN CORN SALAD 4. KICKBOARD POOL EXERCISES INSIDE THIS ISSUE

Arms: Pushdowns Land lovers do pushups and water lovers do pushdowns. The principle behind both exercises is the same, but doing it in the water means less strain on your muscles. To perform the pushdown, stand in waist-deep water and hold your kickboard in front of you with your elbows bent and your hands shoulder-width apart. Keep your core muscles engaged as you push the board down into the water until your elbows are straight. Slowly bring the board back to the starting position. Do 2–3 cycles of 10 reps each. Legs: Flutter Kicks This exercise is great to do in the lap lane at the pool and is probably one you’ve seen before. Grip the top of the board (the round end) with both hands and extend your arms in front of you with the board on the surface of the water. Lift your hips so your body is horizontal and be sure to slide your shoulders down and engage your core as you start performing small kicks with your legs. Engage your thighs to power the kick and keep your knees slightly bent while your ankles remain relaxed. Abs and Hip Flexors: L Sit In shallow water that still allows you to float, lean your chest and outstretched arms over your kickboard. Keep your back straight and your legs at a 90-degree angle to create the L-shape this exercise is named after. Engaging your core muscles and keeping your back long, move your legs in tandem up toward the kickboard, then return slowly to the starting position. Do 2–3 sets of 10 reps.

THE HUMBLE KICKBOARD A POWERFUL POOL WORKOUT TOOL

If the heat of the summer is zapping your energy and motivation to exercise, it’s probably time to head to the pool to cool down and get moving without breaking a sweat. While swimming laps is a great low-impact exercise, there are many other ways to work out in the water. And there’s one humble, versatile, and widely available piece of equipment that can provide a full-body water workout: a foam kickboard. That’s right, those colorful kickboards you often see lined up poolside are perfect for elevating your aquatic workout. High-quality kickboards are made from foam that is both long-lasting and hygienic, but if you’re taking extra safety precautions and don’t want to use shared boards, they are also inexpensive to buy.

Here are three exercises to get you started!

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Attention Back Pain and Sciatica Sufferers! Back by Request … Our Back Pain and Sciatica Workshop Reveals How to Naturally Heal Back Pain and Sciatica for Good Do you suffer with back pain or leg pain when you stand or walk? Do you have pain when you sit for long periods or drive? Do you experience pain, numbness, or tingling down your leg, butt, or groin? Does your back ever “go out” if you move the wrong way? Are you afraid your pain will get worse if you don’t do anything about it? If you have answered “yes” to any of the above questions (or have a stubborn spouse who is in denial), the Lower Back Pain and Sciatica Workshop may be a life-changing event for you … “Before treatment, I had pain standing and walking upright with proper posture. I would become uncomfortable if I stayed in a given posture too long. The treatment here allowed me to return to proper, normal function in two or three weeks.” –Sarah B. “I felt extreme pain in my back every time I walked my dog, stood for more than 5 minutes, and when trying to do the yoga I used to do for years. Now everything I want to do I can do without pain. Thank you, Proof PT!” –Karen A. Hello, Back pain and sciatica can completely ruin your life … I’ve seen it many times. • It can make you lean on the shopping cart when walking through the grocery store (how embarrassing!). • It can take your focus away on enjoying your life, like spending time with your children or grandchildren. • It can prevent you from hiking, running, or biking. • It can ruin your travel plans. • And it can take away your ability to live life, having to rely on others or waiting for you to sit down for a minute. And less movement and enjoyment of life can lead to depression, increased stress, and a sedentary lifestyle (mostly sitting and not moving much), which leads to bigger health problems — and life problems. The sciatica and lower back specialists at Proof Physical Therapy and Performance have helped hundreds of people from right here in Flagstaff, and the rest of Coconino County, who have suffered needlessly with lower back pain and sciatica. It’s our specialty.

So, by request, I’m hosting a Sciatica and Lower Back Pain Workshop here at Proof Physical Therapy and Performance at 460 N. Switzer Canyon Dr. Ste. 400 in Flagstaff, Arizona on Saturday, July 31, 2021, from 10–11 a.m. If you’re confused about what to do and are looking for answers, here’s some of what you’ll learn: • The single biggest mistake back pain and sciatica sufferers make which actually stops them from healing • The 3 most common causes of lower back pain and sciatica • A surefire way to pick the right treatment for the cause of your pain (and save you a lot of time and money) • How a problem in your back can cause pain, numbness, or tingling in your leg • What successful treatment and permanent relief looks like without the side effects of medications, injections, or surgery How Do I Register for the Lower Back Pain and Sciatica Workshop? Call our office to register at (928) 440-3106 . When you register, we will mail you “The Lower Back Pain and Sciatica Worksheet,” which you will bring with you to the event. We only have 10 seats available for the event, and this will be going out in our Letters Of Proof newsletter, postcards about it will be sent out, and it will be promoted on Facebook. So, if you would like to attend, be sure to register now. Call (928) 440-3106 today! How Much Does It Cost to Attend? Nothing! This event is absolutely free because we want you to be pain free! All ten attendees for the Sciatica and Lower Back Pain Workshop will receive a special report: “The Top 10 Burning Questions for Sciatica.” Looking forward to seeing you there,

-Dr. Jordan Williams Proof Physical Therapy and Performance, LLC

P.S. This event is limited to the first 10 people who register. When you register, you can bring a guest at no additional cost (we do this because many people request to bring their spouse or other family member). P.P.S. Even if you don’t need treatment for your back, pass this along to a friend who would benefit from getting out of pain.

460 N. Switzer Canyon Dr., Ste. 400 Flagstaff, AZ 86001 (928) 440-3106 www.ProofPT.com

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