PT 360 - July 2022

PT 360 - July 2022

Getting you back to the life you want to live.

360

JULY 2022

In Touch

LIFE PHYSICS

I can’t believe it’s July already and we’re in the full swing of summer! Here in the Pacific Northwest, it seems we all hold those summer days a little tighter to squeeze every last bit of sun and light to last us through the times when we have neither. That, and we’re all heat intolerant (well, me for sure, but I’ve had loads of commiserators!) At my house, we’re in full swing on "big kid" summer camps and camping adventures (when I remember to plan them) while trying to keep energy up for this work thing ;-). The balancing act of what I like to call Life Physics is perennial. In my current exercise practice, I’m trying to currently master showing up — that’s a WIN! In these COVID times, illness and absences in the clinic have kept me unable to carve out time for weeks and even months on end, which slows my consistency for sure. It’s important to not let the momentum of all of the other things pulling on me carry me away from the things that I need to choose and take action on to take care of myself. Second, once I break the momentum and show up, being present is necessary. With a million things to do, taking the time to increase my energy and improve my health often falls to the wayside, and my monkey brain is terrible at being quiet. Momentum is a thing that is easy to follow. Not being intentional about choices and direction and control of movement means there’s less benefit. We’ll always cue you in PT exercises to control the movement. The same is true of momentum for day-to-day choices. The path momentum leads you down often has the lesser payoff. The harder, more intentional choices often lead to a bit more of a balancing act to pull off as well. One thing I’ve learned in my line of work is that balance extends to a wide variety of places in our lives. From a physical perspective, challenging your balance means to find a steady place to hold. But the thing I have come to embrace is to add another dimension. Holding your balance

in the place you feel solid, and then looking somewhere new adds a new challenge to maintaining the balance. In a wider application, this holds true to the rest of our lives as well. We all have a place that we feel "solid." We know what to expect, and how to maintain at that place — whether it be work, relationships, family, education, or exercise. We function relatively well there. But shifting your perspective, looking somewhere new from the same place you usually are, allows you to see things in a new light, challenge yourself a little beyond your safe zone, and grow your abilities. That balance shift and challenge actually allows you to increase your balance "bubble zone," the solid place. My hope for you is that you embrace a little wobble and see where it takes you. Delight in the challenge. The payoff is pretty sweet.

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Oceanside Activities the Entire Family Can Enjoy

There's More Than Waves and Sand

The summer season is officially underway and many Americans are planning to take a trip to the beach to celebrate the occasion. If you’re going on a family vacation to the ocean for an extended period of time, you may be worried about keeping everyone entertained. That’s why we put together a list of some of our favorite oceanside activities to try this summer. Your summer vacation will be filled with fun and excitement after trying some of these great activities! Get active. There’s nothing more relaxing than sitting on the beach and listening to the calm repetition of the waves, but maybe you

want a little more excitement by the ocean. If that’s the case, there are plenty of sports to try. You can bring a football and throw it around in the water or on the beach. You can buy a net and set up a game of beach volleyball to get everyone involved, or you can try one of the many new beachside sports hitting the market like TidalBall, pickleball, and Spikeball. TidalBall is the beach version of cornhole, so if you haven’t played it yet, you definitely want to check it out. Experience nature. The wildlife and environment of the beach are most likely drastically different from what you can experience back home, so make an effort to see all you can. At many beaches, you’ll be able to see dolphins, whales, and sea rays from the shore. You can also look in the sand for crabs and small crustaceans. By simply standing still and taking in all of the sights and sounds of the ocean, you’ll gain a greater appreciation for the surroundings. Ride the waves. You don’t need to be an experienced surfer to venture into the water on a board. Of course, you can take surfing lessons at many beaches, but you can also get in the water on a bodyboard for a thrilling experience. Additionally, you can rent kayaks or paddleboards if you want to be on the water, but not necessarily in it.

3 FOODS THAT BOOST SKIN PROTECTION FROM THE SUN EAT AWAY THE UV RAYS

Fatty Fish You have heard that omega-3s are great for your heart, but your skin loves this compound, too. Omega-3s can limit the impact of a sunburn, which can lessen

By now, most of us know how to protect our skin from the sun’s harmful rays. We apply sunscreen, wear hats and sunglasses, and opt for shaded spots to enjoy a picnic or a break. But what if we told you there was a way to do more, and it involved some really tasty food? The good news is that it’s true! Many studies have found that antioxidants are the key to protecting your skin from the sun’s harmful rays. While simply changing your diet won’t eliminate the need for sunscreen, you can boost the effectiveness of your sun protection habits by making a few simple swaps. Note: These benefits have only been found in the consumption of the actual food, not the consumption of the food’s nutrients in supplement form. Discuss your supplement options with a trusted medical professional before taking them. Colorful Fruits and Veggies The colors that make fruits and vegetables look so lively are the very compounds our skin loves. Foods like tomatoes, sweet potatoes, pomegranates, kiwis, and oranges all contain carotenoids, which can have sun protection abilities. Likewise, grapes and berries have their own compounds that do something similar. To add these to your diet, include fruit with every meal, swap potatoes for sweet potatoes for the summer, or snack on some fresh tomatoes!

the damage sunburns do to your skin. This is due to the natural anti-inflammatory

properties in omega-3s. The best source of this nutrient is in fish, like salmon, herring, or trout. Try searing these delicacies on the grill for your next barbecue. Flavorful Drinks

Your morning routine just got better. Studies have found that coffee and green tea can have tremendous health benefits for your skin. One study found that drinking coffee may lower your risk of developing melanoma (a common form of skin cancer), while green tea contains polyphenols, which, much like the compounds found in fruit, can offer skin protection. Pour yourself a mug each day to reap a few benefits for your skin. As always, consult with a trusted medical professional if you have further questions or have concerns about your skin’s health.

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Ghosted by Your College Student? IT'S NORMAL — WE PROMISE

less likely to respond. Have an honest conversation at a time when you’re not feeling emotional, and try to come up with a plan that works for everyone. Again, your goal is not to make your kid feel guilty but to understand each other better and establish what you both need. Although it probably doesn’t feel like it, your child’s low level of contact is usually a positive sign. In most cases, it indicates they’re making friends, adapting well to their new surroundings, and actively learning how to live on their own — the same things you spent many years working toward yourself. Thankfully, most people slow down and recognize the importance of family ties as they get older. So, rest assured, this phase probably won’t

When many kids leave for college, their parents experience whiplash. They just raised a child for the past 18 years, but it can be hard to find any evidence. Why? Many college students go incognito, leaving voicemails and text messages unanswered. And when they finally call, usually to ask for money, it can seem like a mean joke. It’s a challenging and emotionally fraught time in parenthood. The sudden shift can feel like rejection, and many even question their parenting: Were we overbearing? Does our child have a good

reason to avoid us? Although self-reflection is always healthy, parents who treat their children poorly are usually the last to ask themselves these questions. The shift in communication can feel dramatic, but it is also predictable. Put yourself in your child’s shoes. How often did you call your parents during this time of your life? Probably not a ton. You may think you’re wildly different from your parents, but some things never change. Guilt trips won’t be helpful — your kids will likely call less, not more — so just skip this step. Everyone will be happier.

last forever. You’ll do well to give yourself — and your kid — a break.

It’s also worth identifying and even vocalizing your expectations. You may just be asking for too much

— and your child isn’t a mind reader. They can’t know how often you expect them to check in, and constant texts or calls can overwhelm them, making them even

INGREDIENTS

• 1 cup orange juice • 1 cup heavy whipping cream • 2 8-oz cartons mascarpone cheese

• 3 cups raspberries • 3 cups blackberries • 2 cups blueberries

• 2 cups strawberries, sliced • 1 1/3 cups sugar, divided • 4 tsp orange zest

• 1 tsp vanilla extract • 2 7-oz packages crisp ladyfinger cookies

“I speak to everyone in

DIRECTIONS

1. In a large bowl, gently mix all berries with 1/3 cup sugar, orange zest, and orange juice. Cover and refrigerate for 45 minutes. 2. In a medium bowl, beat the cream until soft peaks form. 3. In another medium bowl, mix mascarpone cheese, vanilla, and 1 cup sugar. Gradually fold in whipped cream. 4. Over a shallow bowl, drain the berries. Dip the ladyfingers in the leftover juice and allow the excess to drip off. 5. In a 13x9-inch dish, place half the ladyfingers in a single layer. Add a layer with half of the berries and then half the mascarpone mixture. Repeat layers, starting with ladyfingers. 6. Cover and refrigerate overnight before serving.

the same way, whether he is the garbage man or the president of the university.”

Albert Einstein

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INSIDE THIS ISSUE

It's a Balancing Act ... Page 1

Oceanside Activities to Try This Summer Help Protect Your Skin With Tasty Food! Page 2 Why Your College Student Isn't Calling Red, White, and Blue Tiramisu Page 3 Why You Need to Ditch the Flip-Flops Page 4

DITCH THE FLOPS WHY YOUR FLIP-FLOPS ARE DOING MORE HARM THAN YOU THINK

impact on your balance, since the distribution of your weight with each step is off-kilter.

Whether you’re walking around poolside or simply enjoying a day at the ballpark, few summertime outfits are complete without a pair of flip-flops. But if you struggle with foot pain — or are simply aging out of your invincible 20s — wearing flip-flops may be one of the worst things you can do for your feet. ‘Why do my feet hurt!?’ Because flip-flops don’t have any support, your arches receive more pressure than when you are wearing shoes that have built-

‘What if I just only wear flip-flops? Will that help?’ Unfortunately, this isn’t just something your body “gets used to.” Wearing flip-flops for a long period of time can cause chronic problems in addition to standard joint pain. For instance, you could experience plantar fasciitis — which is pain in the tissue that connects your heel and toes — or Achilles tendinitis. The latter results from overuse of the tendon in the back of your heel. Essentially, because your foot is having to compensate for flip-flops’ lack of support, the overexertion at an unnatural angle causes more problems over time. ‘So, I can never wear flip-flops, then?’ Good news! You don’t have to swear off flip-flops or sandals. Find a pair of shoes that offer the right amount of support for your arches. You can tell if shoes have this by looking for the “bump” in the middle of the shoe. Archies are a popular flip- flop brand with the arch built right in! Test drive a pair of these or consult with a trusted physical therapist to find the flip-flops or sandals that give you the summertime look we all want without the flip-flop pain.

in materials for arches, like tennis shoes. That often explains why your feet are sore, but this can also create a problem for the rest of your body. ‘Wait — flip-flops can hurt my whole body?’ Wearing flip-flops can limit how you walk because you’re compensating for the arch pressure. This can impact your ankles, knees, lower back, and hips

by placing unnatural weight on these joints and muscles. This could also have an

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