PT 360 - November 2020

PT 360 - November 2020

Getting you back to the life you want to live.

360

NOVEMBER 2020

In Touch

THANKFUL Here we are, heading into the homestretch of 2020. I think many of us have associated 2020 with chaos and prolonged misery and looked to 2021 as a wishful end to these never- ending ‘WTF IS HAPPENING?’ moments. But, as we get closer to the end of 2020, the reality of this not ending yet is a weight. Heading into the holidays, pausing to reflect on the positives and the many things there are to be thankful for in the midst of the misery, is the fuel that keeps us going. As a small business owner, healthcare worker, and essential service provider, it’s been a weird year. (I hear the resounding “Duh.”) We have been hit hard as a small business. And the reality is that we will probably be be taking a hit for another year. The flip side of that coin is that we are more fortunate than many small businesses. We’re still open. We haven’t closed even a single business day since March. Our amazing staff has shown up every day and provided much-needed care to at least address — some — of the pain points that this year has brought, while also navigating the many pain points that came with COVID-19. We are grateful for our patients. We appreciate those who are visiting us in person and entrusting us with their care, safety measures, COVID-19 questions and all. We appreciate your flexibility with scheduling and those who have grabbed onto telemedicine to visit us virtually! When this thing started, we all felt so awkward in our Telemedicine visits (please tell me it didn’t show), as we wanted so badly to use our hands! But what we came to discover, that we should have already known, is that our knowledge and words are as powerful a tool as our hands. Having focused time to talk out explanations and solutions got many of you through your tough spots and kept many of you moving forward and thriving. We’re so grateful you brought us (virtually) into your homes to help too. I am grateful for time; in this COVID-19 era, I honestly feel like I have none. Every inch of my day is spoken for but spoken for with many things that slow me down. We got an amazing

rescue pup in February (you know, the “before times”). I walk him several times a day, listening to business webinars and podcasts, catching up on phone calls, or talking with the kiddo. I have the worst patient-friendly schedule these days, because I am pulled in every direction: Drop the kid off, check, pick the kid up, check (oh, and remind the kid how lucky she is that she gets to leave the house and my office. She knows.) Work some more at home while getting said child snacks, and help with homework. For as behind as I always am, I am grateful for all the ways that the current world order is just presenting me with different opportunities, and then I feel lucky. I am grateful to feel strong. Not so much physically strong, because I hadn’t lifted a weight since March (and it showed). But mentally strong. Fortitude is one of my superpowers. I know many people aren’t thriving right now and are really hurting. Mental health issues are multiplying at the moment, and for good reason. We are all getting by on “less than” right now. In some ways less than others. There’s a common saying about growing fast “growing like a weed.” Weeds can grow places despite our best intentions to keep them from growing. Add intention, and well, a weed garden is coming your way! I think about that now. We’re all struggling. In what ways can you help yourself or someone else thrive? How can you provide more? More water? More nutrition? More sunlight? Adding a little bit of those things we need, both to ourselves, and to others, that’s what gets us through, giving us a garden rather than a pavement crack. I am grateful for my small garden and sharing the bounty. What are you grateful for? –-Shelly Coffman

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I s 'G lamping ' the P erfect W inter G etaway ? C abin F ever H as N ever B een S o S tylish

Step 1: Decide which kind of lodging you want.

When COVID-19 struck the U.S., travel restrictions had people canceling their vacation plans left and right. This meant that many would-be vacationers had to find some getaways a little closer to home — namely, camping trips and their fancier cousin, glamping trips.

Glamping shelters come in all shapes and sizes depending on the level of comfort you desire on your trip. The most rugged glamping lodgings usually still include a wood-burning stove and a nice comfy bed, whether you opt for a log cabin or a specialized glamping tent (sometimes called a yurt). However, some of the more posh options include amenities like fresh linens, private bathrooms and showers, fully stocked kitchenettes, and even TVs.

If you haven’t heard of “glamping” before, it’s essentially glamorous camping. You have access to the beautiful, rugged outdoors as well as all the comforts of home. While traditional winter camping certainly wouldn’t be a relaxing getaway for most people, glamping during the winter months can give you access to the peace of the outdoors like you’ve never experienced before without so much as a shiver or sniffle. If you’ve decided to make glamping your go-to method of escape from the cabin fever that besets us all during the cold, dark winter days, you might be thinking: How can I make sure I have the best glamping experience possible? Luckily, there are a few tips and tricks you can apply to any glamping location to ensure that your time away from home is just as relaxing as that Caribbean cruise would have been.

Step 2: Decide how you want to spend your time.

Obviously, the point of glamping is to spend time in the great outdoors with winter activities, such as snowshoeing, snowmobiling, and other fun snow activities. However, glamping really shines during the frigid evenings. You can retreat indoors, throw some logs in the stove, prepare some hot cocoa or cider, and just watch the snowfall from your window. There’s no right or wrong way to glamp. All that matters is spending time in the wilderness with all the comforts of home — all while feeling refreshed and at peace.

M editation A lternatives F or P eople W ho D on ' t L ike to M editate

Exercising outdoors or in nature — especially in new places — enhances these benefits. Because your surroundings are going to be unfamiliar, your mind is more focused, which can help if you’re searching for clarity. Stay mentally engaged. Many people achieve clarity, focus, and stress reduction through simple but engaging tasks, such as immersing themselves in an adult coloring book, doing brain teasers, or assembling LEGO sets, which proves they can be effective therapeutic tools or alternatives to meditation. The LEGO Company has actually been developing more products for adults with this sort of research in mind. But why LEGO products specifically? In addition to being objects you touch and push together, LEGO products come with clear, step-by-step instructions, which make them easy to put together and allow you to focus more on the task at hand. Even if you don’t complete the piece in one sitting, working on a project a few minutes a day can be a beneficial way to find a little clarity.

Meditation is lauded for its health benefits and is often suggested as an effective way to clear the mind, organize thoughts, and reduce stress. Realistically, however, it’s not for everyone. In fact, some people don’t experience any benefits at all from meditating. In a recent study published in New Scientist about the effectiveness of meditation, researchers confirmed that some people do not benefit from meditation and that about 8% of people who try meditation experience an “unwanted effect,” such as an increase in anxiety. If you’re not interested in meditation, or it just doesn’t work for you, here are some alternative ways to clear your mind and reduce stress. Get serious about physical activity. Aerobic exercises — like walking, jogging, running, cycling, and swimming — are great for clearing your mind and getting your body moving. Really, any exercise that gets the heart pumping and increases your respiratory rate will do. Research supports that aerobic exercise is a great alternative to meditation that yields many of the same benefits.

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Getting your day started with coffee isn’t always enough. Sometimes, you need to give yourself an extra boost, especially when you have little energy or trouble focusing. For an awesome start to your day, here are five tips to get you going right off the bat. Wake up 5 minutes early. What’s the power of five minutes? It can be more than you think. Spend this time doing simple breathing exercises or a quick meditation so you can get focused for the rest of the day. If that’s not your style, you can prepare a quick “to-do” list for your day ahead. Either way, it’s always nice to have a little extra time for yourself without losing too much sleep. Start with green tea, then coffee. A cup of coffee at 7 a.m. can leave you burned out by 10 a.m. Try swapping it with green tea for a more gentle wake-up call. After that, you can brew your favorite coffee to keep you going strong. This practice also might help your body consume less caffeine overall! Take a quick morning walk — and have your meeting on the go. Morning meetings can make us want to fall asleep again. Don’t spend all of them sitting down if you don’t have to! Not only will morning walks T op 5 H ealthy L ife H acks to H ave an A wesome M orning

Write in your journal. Who says you have to

journal at the end of the day when you’re tired and ready to sleep? You can journal in the morning

about what happened yesterday and the things you’re looking forward to that day. Journaling can remind you of your daily goals and motivate you to stick to your commitments. Pack your lunch (or snacks!). Staying on track with your goals starts with having the energy to do them. Plan a healthy balance of fats, vegetables, carbohydrates, and proteins. This can be as simple as assembling dips, carrots, wraps, and salads each morning.

It’s time to try these tactics to superboost your day!

P each and A rugula P asta S alad SINFULLY SWEET BUTTERNUT SQUASH

help you wake up, but they can also add some extra physical activity to your day.

This butternut squash, oven-roasted and caramelized to perfection, could almost pass for dessert. You’d never guess it’s a dish loaded with vitamins and antioxidants!

Ingredients

Directions

• 1 large butternut

1. Preheat oven to 400 F, placing the two oven racks at the top and bottom of the oven. Then grease two baking sheets. 2. In a large bowl, combine squash cubes, olive oil, maple syrup, salt, and spices. Toss to coat, then spread mixture in a single layer over the baking sheets. 3. Place both pans in the oven and bake 15 minutes. Turn the cubes with a spatula and return them to the oven, swapping them to different racks. Continue baking 10–15 minutes until tender.

squash, peeled, seeded, and cut into 1-inch cubes

• 1 1/2 tbsp olive oil

• 1 1/2 tbsp maple syrup

• 1 3/4 tsp kosher salt

• 3/4 tsp cinnamon

• 1/2 tsp black pepper

• 1 tbsp fresh rosemary, chopped

4. Sprinkle with rosemary and serve!

Inspired by WellPlated.com

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THANKFUL Page 1 Is 'Glamping' the Perfect Winter Getaway? I nside T his I ssue Clear Your Mind in a Different Way Page 2 Top 5 Healthy Life Hacks to Have an Awesome Morning

Sinfully Sweet Butternut Squash Page 3

Oxygen Intake and Improving Your Fitness Page 4

H ow to M easure Y our O xygen U ptake A nd H ow I t C an I mprove Y our F itness

to get the exact score is to test yourself in a VO2 laboratory — something that most professional endurance athletes take advantage of. However, because knowing this score can benefit anyone, there are a few ways to get good estimates without the lab equipment. High-end fitness trackers, such as Garmin watches, can actually give you an estimate of your VO2 max score. Some online calculators, which rely on the >Page 1 Page 2 Page 3 Page 4

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