PT 360 - August 2020

PT 360 - August 2020

Getting you back to the life you want to live.

360

A ugust 2020

In Touch

M arathons ...

Shelly Coffman

We all knowwe can get through hard things. We’ve done it time and time and time again. We may not like it, but we can DO it. We’ve all done really hard things, whether that be graduating from school, giving birth, undergoing ACL reconstruction, divorcing, or running an actual marathon, we’ve survived and lived to tell about it. This year started out normal and quickly turned into what we thought was a sprint — let’s do the things that we need to NOW for prevention and to support our community, which will reap benefits later. But we thought later was a month or two later. We did not realize later was a year or more later. So our sprint mindset was a rough start to what really was the beginning of a marathon. For any endurance activity (and 2020 is such an endurance activity), having a sustainable pace and a plan are key. If you go out too fast, you’re too tired by the middle of the race. If you don’t fuel up right before the race with healthy choices and a plan of attack, success is hard to come by. Now, in the midst of the pandemic, particularly for working parents of small children, wine and home-schooling have been best friends. Fatigue is ever present. I was asked by my own business banker (who I finally got to talk to twomonths into this thing), how it was going. My answer: “Well, I don’t own a grocery store or liquor store, soooo…“ It’s hard, and it’s hard while also doing things that are impossible to do. Not. Possible. July was the first monthmy child did not come to work withme every day. There’s a reason there’s no“Amazing Race” involving parents, children, and teaching. Parenting, homeschooling and

working at the same time? Impossible. Cocktails and baked goods helpmake it feel bearable, but it’s still nomore possible. A better outlook and a fewmore pounds come out of that pairing. And yet, despite the lack of actually accomplishing things, there is a beauty in acceptance. Accepting that the way things are is just that: the way they are. Fighting against the sheer misery doesn’t make things any more doable, and certainly makes themmore miserable. So, we’ve had to figure out a newway to be, a newway to get by, and a newway to thrive . This 10K we started has turned into an ultramarathon, and you knowwhat? We’re all going to be accomplished ultramarathoners in 2021. I’m spending as much time as I can in quiet. If you’ve spent much time withme, you know that is not my forte. Monkey brain is my default setting, and I don’t love quiet space for that reason. Now though? That’s the place I find some revival and refueling— in NOT thinking, and embracing the silence. My wish for you is that you dive into and discover your ultramarathon plan. What will keep you going in the place and time when it feels like that’s not bearable?What will allow you to look away from the hurt, and instead look at all the terrain and even beauty that you have seen by carrying this extra burden that would not be with you otherwise. Beauty comes in strange places. It’s up to each of us to find it even when it seems it’s not there. It is. It always is.

Everyone has their culinary vices. For some, nothing beats a slice of chocolate cake, and for others, it’s a hearty bowl of mac and cheese. But these guilty pleasures are often packed with highly refined carbohydrates, added sugars, too many heart- un healthy fats, and a whole lot of calories. What if you could make your favorite foods healthier and more nutritious without having to give up the flavor and experience of indulging in them? There’s no great secret that transforms mac and cheese or chocolate cake into something jam- packed with nutrition, but there are a couple kitchen tips you can use to cut calories, fat, carbs, sugar, and salt — all without sacrificing what you love about your favorite foods. TRANSFORM YOUR FAVORITE FOODS 2 S teps to a H ealthier D iet

–-Shelly Coffman

Continued on Page 2 ...

www.PT-360.com 1

... continued from Cover

Out of the Deep Fryer and Into the Air Fryer

Air fryers have gained popularity over the past few years, and for good reason. They produce foods that are remarkably similar to foods fried in oil —without the oil! It’s like a mini-convection oven for your countertop. Hot air is pushed down onto the food, where it circulates around the food and back out. The end result is evenly cooked cuisine that’s crispy and full of flavor. For the most part, if you can deep-fry it, then you can air-fry it. You can air-fry french fries, chicken wings, shrimp, vegetables, and even pizza! However, you can’t air-fry freshly battered food. Anything that’s been liquid battered must be frozen first. Otherwise, the batter will stick to the air fryer basket and make a mess. Using an air fryer cuts calories significantly . For example, there are approximately 360 calories in one serving of traditional, oil-cooked french fries. In comparison, there are about 230 calories in a serving of air-fried french fries. While air-fried foods might not taste quite the same as oil-cooked foods, air-fried foods come out crispy and delicious while keeping that classic flavor you love.

inflammation and high blood pressure, which increases the risk of stroke and heart attack. On top of the health implications, constantly seasoning your food with salt can actually dull your taste buds. The more you eat salty foods, the more bland unsalted food will taste. Still, you don’t want to stop using salt completely. It may take some experimenting, but in many dishes, you can cut your salt intake by half or more by adding more herbs and spices. It varies by recipe, spice, and servings, of course, but that’s the great thing about cooking — you can change things to suit your specific tastes. Experiment with herbs and spices you’ve never tried before or substitute fresh herbs for the dried stuff. Have fun with it! In the end, your body will thank you.

Don’t Be Salty — Be Spicy

Salt is one of the most important ingredients because it helps our food taste better. Unfortunately, too much of a good thing really can be bad, and when it comes to salt, excessive consumption leads to

A ll A bout C ollagen T he P rotein T hat H olds U s T ogether

Even if you have heard of collagen, chances are you don’t know much about what it does for the human body. Collagen makes up a third of the body’s proteins. In some ways, it is the glue that holds our bodies together (the first part of “collagen” comes from the Greek word “ kolla ,” meaning “glue”). Getting your body to produce more collagen can have amazing health benefits, particularly for those who are aging and noticing more wrinkles.

There are around 16 types of collagen proteins in the body, but type 1 collagen makes up roughly 90% of a person’s collagen count. Type 1 collagen gives structure to our tendons, bones, connective tissues, and skin. When we’re younger, our bodies produce enough collagen to keep our skin tight and strong. However, as we age, our bodies naturally produce less collagen, which contributes to thinner skin and wrinkles. Fortunately, there are certain foods and nutrients you can consume to boost your collagen production and keep your skin smoother and stronger for longer. Collagen begins in the body as procollagen, which is created when two amino acids, glycine and proline, combine. Vitamin C aids this process, so any foods with high concentrations of these nutrients help your body produce more collagen. Egg whites are a great source of proline, along with foods like asparagus, cabbage, and dairy products. Additionally, pork skin, chicken skin, and gelatin all have high levels of glycine. If you want to get your vitamin C levels up, citrus fruits, bell peppers, and strawberries are tasty choices. Watch out for foods and habits that can damage your collagen production, like eating lots of refined sugar, exposing your skin to too much sunshine, and smoking.

By adopting habits and diets that enhance collagen production, you can keep yourself looking younger and feeling better, even as you get older.

2 (503) 248-0360

What do you do when you feel anxious, sad, or stressed? Do you reach for your phone to scroll through Instagram? Do you turn to a Snickers bar for comfort? Maybe an episode of “Parks and Recreation” is your go-to form of relief. If you use any of these methods, you’re not alone. When humans face difficult situations, they often turn to coping mechanisms to numb emotions and help themselves feel better in the moment. Emotional development expert Alyssa Blask Campbell identifies many common coping mechanisms, including engaging in screen time, making to-do lists, seeking information, indulging in alcohol or cigarettes, and asserting control where possible. Coping mechanisms make you feel better in the moment, but they don’t always help process and deal with emotions in the long run. D eal W ith Y our E motions in a H ealthier W ay C oping S trategies vs . C oping M echanisms

Because the way you react when your emotions overwhelm you has an impact on the way you feel during and after that experience, it’s all the more important to understand the different coping tools at your disposal. As you learn to incorporate coping strategies into your life and call on them when you’re dealing with hard emotions, give yourself grace. You can still turn to healthy coping mechanisms when you need them. The key is to also incorporate some of these strategies to help you better process whatever comes your way.

COPING STRATEGIES VS. MECHANISMS

Turning to coping mechanisms is a habit you may have learned as a kid. It’s understandable, and it’s okay. But instead, you want to focus on coping strategies that help you work through challenging emotions and find calm again. Coping strategies are things like breathing exercises, talk therapy, journaling, reading, and physical movement like dancing. While these may take more time to yield results than a TV program or candy bar, tapping into these strategies helps you feel better and process what you’re going through, which allows you to release whatever is causing you strife.

P each and A rugula P asta S alad PEACH AND ARUGALA PASTA SALAD

Nothing says summer like a pasta salad filled with your favorite fresh fruits and vegetables, and this combination is the perfect way to cap off a warm summer day!

Ingredients

• 8 oz penne or fusilli pasta • 2 tbsp olive oil • 1/4 tsp red pepper flakes • 1/2 tsp sea salt • Pepper, to taste • 2 tbsp lemon juice • 3/4 cup crumbled feta cheese Directions 1. In a large pot of boiling water, cook pasta for approximately 9 minutes or until al dente. Drain pasta and place in a separate bowl. 2. In a small bowl, whisk together olive oil, red

• 2 large fresh peaches, diced or sliced • 1/2 medium red onion, thinly sliced • 1 pint heirloom cherry tomatoes, halved • 1 cup corn • 6 cups arugula, packed and lemon juice. Drizzle the dressing over the pasta and toss with the feta cheese. 3. Add peaches, red onions, tomatoes, corn, and arugula to the pasta mixture. Lightly toss to mix well. Add more olive oil, lemon juice, salt, and pepper to taste.

IS WORKING FROM HOME A PAIN IN THE _____? Let us help sort through your work setup virtually to remove those pain points and get you back on track!

(We can't help with the kids and the dog, but it's a start)

The first 10 people to call and schedule a 30 min Virtual ergonomic assessment will get the special price of $75! (regularly $110). CALL US TODAY AND SIT PRETTIER TOMORROW (AND FEEL BETTER TOO).... 503-248-0360

pepper flakes, salt, pepper,

www.PT-360.com 3

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

1215 SE 8th Ave., Ste. D Portland, OR 97214

I nside T his I ssue

Marathons ... Transform Your Favorite Foods Page 1 The Protein That Holds Us Together Page 2

How Coping Strategies Help With Stress

Peach and Arugula Pasta Salad Page 3 Tips for Running After an Injury Page 4

G etting B ack on the T rack T ips for R unning A fter an I njury

what exercises you can do in your restless moments. For example, strength-based exercises may be beneficial to help you improve your impact resistance. If you try running sooner than you’re supposed to, then you’re risking even more damage. Follow your therapist’s instructions closely and don’t be afraid to ask questions.

Contrary to what some might believe, the main reason people quit running for exercise is not because of laziness or lack of motivation — it’s injury. If you’ve sustained an injury while running and have been forced to switch up your workout routine because of it, you might be tempted to throw in the towel and move on to another exercise. But you can bounce back from injury! Contact your physical therapist and read these tips for improving your recovery time and getting back on track. Don’t run before your therapist says you can. It’s understandable to want to amend your therapist’s recommended running regimen if you have extra time at home, but it’s better to stick with their recommendations. If you know the change in your running routine will be challenging, then ask your therapist

might be painful at times, but it’s all part of your journey to recovery.

Keep a journal.

Pay attention to your training progress.

There’s no better way to track your recovery than keeping a journal. Use it to track how you feel each day and what your experiences are as you recover from your injury. Try to record the exercises you’ve done and note any places you’re feeling pain, but otherwise, jot down as little or as much as you want. We hope these tips help you! There’s no magic spell for recovery, but with a little effort and the right mindset, you’ll be able to put your running shoes back on and take a lap around the track in no time.

As a recovering runner, you may not feel significant differences in your pain levels at first. That isn’t uncommon, so you’re likely doing fine as long as your pain doesn’t increase. Often, an injured runner will make notable improvements to their overall performance before they begin to feel their pain ease off. That’s why it’s important to stay aware of your training and keep up with the recommended exercises. The beginning

4 (503) 248-0360