PT 360 - May 2021

PT 360 - May 2021

Getting you back to the life you want to live.

360

MAY 2021

In Touch

THE THINGS YOU'LL REMEMBER

way. So with nine days lead time, I scheduled a spring break trip to Hawaii, and my kiddo lit up.

Traveling was odd. Pre-flight COVID test, check. Making sure to get the tests done in plenty of time to get results, check. I had made a reservation on the big island of Hawaii, and as we sat waiting for our flight at PDX, I had the opportunity to switch our reservation to right on the beach on Maui. I consulted with the kiddo and BOOM! Interisland flight booked, new reservation! I enjoyed that people on the plane were less self-absorbed, and polite (am I the only one who gets irritated by that?). We arrived at Kona, spent the night in Hilo and explored Volcanoes National Park the next day before hopping on our flight to Maui to check in to our hotel for the week. We landed in Maui, and were steered into the COVID check line, and I was confused. We tested before we left PDX, got another test on landing in HI, got special bracelets, so we were all clear! Except we weren’t. … In my haste to up the level of this awesome vacation and switch islands, I was unaware that traveling between islands had its own COVID Continued on Page 2 ...

What happens when “the thing you are expecting” gets flipped and turns into “the thing you had no idea was coming”? There is no day that seems normal anymore, accompanied by the “Groundhog Day” feeling of the days all feeling the same. I was fortunate to receive my own vaccination in late January and the second in late February, about the same time that the distance learning pod for my grade-schooler fell apart. This meant I was working and home-schooling again. And then, with all the snow/ice-a-palooza, my mom slipped and fell and shattered her shoulder, requiring surgery. As I was the obvious choice to help, I stepped right in. So as a care provider and home-schooler, as well as business manager to boot, it became a bit more on my plate. I knocked out 12K steps per day without even leaving the house. I also recognized that with in-person school coming, there was an opportunity for fun, to travel and experience the world in a very NON-”Groundhog Day”

www.PT-360.com 1

... Continued from Cover

rules. In my earnest testing to make sure we had our results in time, we tested the earliest possible for our flight date, which made it one day too early for the next flight. The testing we received on landing? That was for HI, no paperwork for us. We got sent to quarantine in our hotel for a week. This is where the rubber met the road for me. My daughter was about to lose her mind, the hotel was called and we were on house arrest. I recognized that ultimately, this was totally my responsibility and my fault (although I was NOT happy that there was no info in our interisland flight booking about any need for COVID tests, where there was lots from the mainland). This was a whoopsy-doozy of epic proportions, and was ALL mine. Somehow, as my daughter was beside me shaking, and the woman before me was calling the hotel, and panic crept up my spine, I connected back to my diagnostic brain to solve this problem and was able to communicate effectively with the Hawaiian rep. I asked probably eight different ways, What do I need to do to get out of quarantine? (followed by various suggestions that were not allowed). Remaining calm allowed her to start to think with me, to help me. Together, we came up with a solution that we had to start over at our last stop (Honolulu) and get our COVID tests there, and then come back through. Magically, the hotel management cleared us to not get arrested when we left the room. The flights, the testing center, and a side trip to the zoo during our lab result time allowed us to make

a day trip and reboot. There may have been some of George Michael’s “Freedom” sung at the hotel desk.

I was by no means happy to have to jump through these extra hoops and pay the extra money, BUT that was the price of admission. Would I have preferred to have figured this out on the front end? You betcha. But the life lessons for both of us had a high value too, and one that was worth a whole lot more. As I told my daughter, I can always make more money, but I can’t make more time. We went to two National Parks, swam, laughed and played, saw rainbows, dolphins, and whales, and appreciated every minute that we were no longer confined. Our Lyft driver from the zoo back to the airport happened to be an off-duty Honolulu police officer. My daughter told EVERYONE we were quarantined, followed immediately by me explaining how we had tested negative just the day before. He shared with her a thought that I’ll leave with you. He told her, “If you had come to Hawaii, and gone to the beach, and swam in the pool, you wouldn’t remember this vacation a few years from now. These tests and challenges, and overcoming them, that’s what you’ll remember. You’ll remember this as one of the best vacations you’ve ever had.” (She disagreed). I was in full alignment. This even beats the time I accidentally stole a car in Hawaii …

Get Your Heart Pumping at Home!

4 LIVING ROOM CARDIO WORKOUTS

Walking for 30 minutes a day is a great way to get in some exercise, but getting in a daily walk outdoors isn’t always possible. If you’re unable to enjoy your regular cardio exercise, what can you do? Try these four cardio workouts to get your heart pumping right from your living room. March in Place Marching is a great way to start slowly increasing your heart rate. Start by standing in place then lifting the legs up in a steady march, lifting each knee as high as you can without losing your balance. Make sure that you are also pumping your arms in time with your feet. For the best outcome, lift your legs 20 times. Side Steps Start by standing in the middle of the room with plenty of space for you to step left and right. Take a side step in one direction, then two side steps in the opposite direction, then move back two steps. If you’re worried about keeping your balance, try doing this within an arm’s length of a wall so you can reach out to steady yourself, and remember to keep your back straight. Repeat 20 times. Seated Rows While sitting in a chair, keep your spine straight and shoulders back. Extend your arms until they’re out in front of you, parallel

with the floor. Using your shoulder and back muscles, pull your arms toward you then back out in front, as though you were rowing a canoe. Repeat this exercise 8–10 times. Dance Dancing is a great cardio exercise and plenty of fun too! Pick your favorite dance style and start moving those feet. Some styles, such as ballet or hip-hop, can be

more challenging, especially if your mobility is limited. However, freestyle is plenty of fun too. No matter how you choose to dance and whether you’re by yourself, with a friend, or with your spouse, turn on some music and start grooving. A Note on Safety: Before you get started on any exercises, make sure that the space around you is safe. Give yourself plenty of room to move around so you don’t have to worry about bumping into furniture and accidentally hurting yourself. If you’re an older adult, be sure to have a stable surface nearby just in case. A chair, for example, can help you steady yourself if you begin to lose your balance.

2 (503) 248-0360

5 Best Recipe Apps for a Healthier Mind and Body

If you’re always in a rush, it’s quite possible that food delivery apps have been your best friend during the pandemic. But they may also make it difficult to stay healthy! Save yourself both time and money by replacing your food delivery apps with these top-rated healthy recipe and recipe management apps, instead. Tasty You’ve likely seen a Tasty food recipe video on Facebook or social media somewhere. Their beautifully simplistic editing style makes it easy to understand and follow recipes, and you can access their whole library for free with their app! It even includes a grocery list function when you want to take on multiple recipes. Forks Over Knives In recent years, nutritionists and doctors alike have started recommending a plant-based diet for its health benefits. Whether you’re a vegetarian, vegan, or a plant-based omnivore, you’ll love Forks Over Knives’ creative and simple dishes that blend perfectly with your needs. For only $5, you can easily find something to suit your tastes and health needs in the over 400 high-quality recipes from 50 celebrated chefs. You may even stave off heart disease and Type 2 diabetes while you’re at it.

and tested recipes from the BBC Good Food team and celebrity chefs — for free. Create an account and save all your favorites!

Paprika You might already have your favorite go-to recipe blogs and websites, such as BudgetBytes and Bon Appetit. How do you manage your cluttered bookmark folders of recipes? Easy! Get a recipe manager app like Paprika! It’s only $5, and you can input all your recipe URLs and easily organize your favorite recipes from the internet. BigOven Only have a few ingredients but need to cook a meal? Just type in three ingredients, and BigOven will search its 350,000-recipe bank to find the perfect options for free. BigOven also makes it easy to follow your favorite food bloggers while staying on top of your food supply!

We hope these apps will help you cook and eat simpler, healthier, and faster than ever!

EASY & HEALTHY GREEN RICE Inspired by 101Cookbooks.com

BBC Good Food With over 10,000 recipes accessible from BBC’s cooking history, this app brings together both user- submitted recipes

This rice recipe is perfect for getting your kids to eat their greens without realizing it!

INGREDIENTS

• 1 cup tightly packed spinach leaves • 1 cup tightly packed kale leaves, stems removed • 1 1/2 cups vegetable stock • 2 tbsp full-fat coconut milk • 1 tsp kosher salt

• 1/2 cup yellow onions, finely diced • 1/2 cup green peppers, diced • 1 tbsp extra-virgin olive oil • 3 cloves garlic, peeled and minced • 1 cup long-grain white rice 3. Stir in rice and cook and toast for 1–2 minutes before adding the blended mixture. Increase heat to bring to a boil. 4. Reduce heat to low, cover, and simmer until liquid has evaporated, 15–20 minutes. 5. Remove from heat and let sit for 10 minutes. Fluff with a fork before serving.

INSTRUCTIONS

1. In a blender, purée

spinach and kale with vegetable stock, coconut milk, and salt. Set aside. 2. In a medium saucepan over medium heat, sauté

onions and peppers in olive oil until soft. Add the garlic and cook until fragrant, about 2 minutes.

www.PT-360.com 3

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

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

INSIDE THIS ISSUE

The Things You'll Remember Page 1 Can You Do Cardio at Home? Page 2

5 Best Recipe Apps for a Healthier Mind and Body

Green Rice Recipe

Page 3

How Physical Therapy Helped JFK Be a Better Leader Page 4

JFK Had Back Pain AND PHYSICAL THERAPY – NOT SURGERY – HELPED!

Born into American royalty, former president John F. Kennedy would go on to preside over historic changes, including NASA’s growth and the

most lucid man in the room. (The Bay of Pigs Invasion in 1961 and the Cuban Missile Crisis of 1962, for example, happened when he was on these medications.) Other doctors on Kennedy’s treatment team prescribed what was then called “exercise.” This form of physical therapy appears to be the only treatment that worked for Kennedy! (It’s also believed that he underwent massage therapy, had heat therapy, and began swimming to treat his back pain, and all of these treatments helped in combination.) Soon, Kennedy’s doctors began to believe that treating him with intense medications was not ethical. His doctors weaned him off the drugs and only prescribed “exercise” routines. Furthermore, it’s been speculated that Kennedy’s leadership abilities were far better when he wasn’t on the medication, making it all the more imperative that he opted for physical therapy. It’s been more than 60 years since Kennedy found relief for debilitating back pain through physical therapy, but the studies being done on his life, legacy, and the pain he suffered continue to astound historians and offer a glimpse into treatments for those in leadership. As many have found, it was physical therapy that not only helped Kennedy but also protected our nation.

emergence of the Peace Corps. Sadly, Kennedy’s tragic and controversial death often overshadows his work — meaning very few people may know just how impressive it is that Kennedy was able to do all that he did with debilitating back pain. Kennedy was plagued by ailments in childhood. This included bouts with whooping cough, measles, and scarlet fever. He was also diagnosed with hyperthyroidism, but his severe back pain would be his Achilles’ heel. Historians believe he had osteoporosis — the degeneration of the bone — in his lower back. Kennedy underwent spinal surgery multiple times, but the procedures reportedly did nothing to help. To combat this, Kennedy then tried various medications, including codeine, which is an opioid, and methadone, which is similar to morphine. Experts believe Kennedy could have been on as many as 12 medications at one time, many of which cause extreme mood swings during times when the nation’s leader needed to be the

4 (503) 248-0360