PT 360 October 2019

PT 360 October 2019

Getting you back to the life you want to live.

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O ctober 2019

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HOW TO STAY FIT THIS FALL

P ushing Y our E dges

Shelly Coffman

It’s October again! Having a September birthday with a kiddo who has an October birthday means mine consistently goes ignored (unless I plan something for myself), and we are now in full-tilt planning for my daughter’s birthday. I often wonder how this very creative kiddo was birthed of two introvert parents. We are in year five of birthday theme parties, born of her own wishes. There was the Tiger party, the Barbie party, the fairy tale party, the Zombie party, and this year, the “Myth” party (and my favorite pun, “Don’t myth it!”). With every birthday, kid-directed planning starts in February, with guest lists, party ideas and activities, and even invitation wording. It’s exhaustive, but it engages my kiddo, and she loves to chat about and plan it endlessly. The thing that gets me every year is how she is able to challenge my comfort zone without even trying. During the Tiger party year, she gave a special request for “Tiger Strawberry Pie.” As a person who doesn’t usually make pie, I had to get creative. As you can imagine, the Barbie party came along with a Barbie cake. Again, I met that challenge! The fairy tale party had me skating in a Maleficent costume, and the Zombie party (truly my sweet spot), had me cooking “brains” and “zombie fingers.” This year, I’ve been tasked with pulling off a“Greek Goddess” costume for myself, whichmakes me oh so uncomfortable. And somehow, I’m supposed tomake a“Dragon Egg”cake. Cue the Game of Thrones Pinterest search. And through it all, there’s joy in things I didn’t know I enjoyed. I love to learn new things. These are just not the things I would choose to learn, so it’s a bit of a surprise to find out that meeting the crazy challenge is half the fun.

I t ' s E asier T han Y ou T hink

With the sun setting on summer, it’s easy to think your most active days are behind you and nothing but months of indoor workouts and dodging holiday treats lie ahead. You’ll be happy to know that you couldn’t be more wrong. In some parts of the country, the summer heat can actually be a workout inhibitor, encouraging folks to bask in the air conditioning or soak listlessly in the pool rather than get out on the baseball field or toss a frisbee. Thankfully, fall brings with it cooler weather and a plethora of outdoor traditions. Participating in activities like picking apples and pumpkins, taking long walks to look at leaves, dashing through corn mazes and haunted houses, and raking leaves should be enough to keep you hale and hearty through the season. Here’s a breakdown of a few fall favorites to help you stay fit.

My wish for you is that you get to push your edges with some fun and joyful stuff. Hopefully, there’s Dragon Egg cake there too.

–-Shelly Coffman

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“ I f you choose to explore the stalks , H uff P ost . com claims you ' ll burn more than 200 calories per hour “

... continued from Cover

A pple P icking

fall leaves as you stroll, all the better! Increase your pace a bit to get your heart pumping and amp up the health benefits.

An apple a day keeps the doctor away — and that’s doubly true if you pick it yourself. Psychology Today reports that picking apples burns the same number of calories as walking at an easy pace, and the activity can boost your energy level and your mood. If you’re with friends or family, an hour of apple picking will go by much faster than a stint on the treadmill.

C orn M azes

Wending your way through a corn maze or haunted house often means a lot of time on your feet, and there’s a good chance something spooky will spur you to a sprint every once in a while. If you choose to explore the stalks, HuffPost.com claims you’ll burn more than 200 calories per hour. The fitness app MyFitnessPal calls raking leaves exercise, and who are we to argue with the experts? According to its calculator, a 150-pound person who rakes for an hour will burn 272 calories, and that doesn’t count the calories you’ll burn while stuffing the leaves into bags and hauling them to the curb. If you want to turn your activity up a notch to reach your fitness goals, look for Halloween or Thanksgiving fun runs planned in your area. R aking L eaves

V isiting the P umpkin P atch

These 5–10K dashes often pop up in the fall when the risk of heatstroke drops, and the themes guarantee a good time. If you’re lucky

As HuffPost.com puts it, “Pumpkin picking is the new kettlebells!” Jack-o’-lantern hunting includes both walking and hefting weighty fruit, which means you’ll burn about 270 calories per hour tromping through the pumpkin patch.

L eaf P eeping

enough to have a run near you, grab a team, dress up, and sprint (or jog, or walk) your heart out. Who knows — fall might be your fittest season yet.

It’s no secret that a brisk walk in the fresh air does a body good. If you can bring a friend along and make a point to search out beautiful

H alloween D ecorations or F ighting W ords ? A G rave L egal M atter

“Bette wasn’t ready, but here she lies, ever since that night she died. Twelve feet deep in this trench, still wasn’t deep enough for that stench! 1690.” Insulted and a little afraid, Purtell’s neighbors called the police to have the headstones removed. After a couple of visits, Officer Bruce Mason arrived and threatened to arrest Purtell if he didn’t take the tombstones down. Purtell obliged, but the matter wasn’t put to rest. T he V erdict Purtell sued Officer Mason on the grounds of violating his rights to free speech, and the case made it all the way to the 7th U.S. Circuit Court of Appeals. Judge Sykes ruled that the tombstones did not constitute fighting words and were protected under the First Amendment. However, she also ruled that Officer Mason was entitled to qualified immunity, as any reasonable officer would act the same under the circumstances. The bigger question might be how this case made it all the way to the U.S. Court of Appeals. As Judge Sykes wrote in her opinion, “Lawsuits like this one cast the legal profession in a bad light and contribute to the impression that Americans are an overlawyered and excessively litigious people.”

We’ve all played a harmless trick or two, but sometimes, Halloween shenanigans get out of hand. They can lead to hurt feelings, outraged neighbors, and, in the case of Purtell v. Mason , a lawsuit.

In the days leading up to Halloween, all was not quiet in the village of Bloomingdale. Previously

parked in a storage unit, Jeff and Vicki Purtell’s 38-foot RV was now parked in front of their

house. In protest, neighbors petitioned to town officials, wanting an ordinance put in place to prohibit RV parking on residential property.

While the ordinance was under consideration, Jeff Purtell took matters into his own hands. He erected six wooden tombstones in his front yard. They seemed to be innocuous Halloween decorations, but these tombstones displayed a special message for the neighbors. Each headstone was inscribed with a sarcastic message and house number, implying the occupants’ death dates. These messages soon caught the neighbors’ attention.

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Jack-o’-lanterns are an iconic part of the Halloween aesthetic, but they can quickly backfire. If you carve your pumpkins too early, you may end up with a moldy mess on Halloween. The first rule of jack-o’-lanterns is to wait as long as possible before you start carving. Here are some other tips to help you achieve the perfect jack-o’-lantern this year. F ind the perfect pumpkin . A great jack-o’-lantern starts in the pumpkin patch — or in the grocery store if you’re short on time. Look for a fresh pumpkin with a sturdy, green stem, no bruises, and a flat bottom so it’s stable when you’re carving. Size and shape aren’t important, so long as the pumpkin sparks your creativity. Just make sure you don’t accidentally bring home a small sugar pie pumpkin, which will be harder to carve. W ash your pumpkin . Before you start carving, mix 1 tsp of chlorine bleach with 4 liters of water and wash your pumpkin to help prevent mold. Be sure to wear gloves! C ut from the back . Cutting the top of the pumpkin is traditional, but it removes the stem, which helps keep the pumpkin fresh. It also threatens the structural integrity of the pumpkin. Cutting from the bottom is not good, either, because all the liquid inside the pumpkin will ooze out. For the best results, carefully cut a hole in the back of the pumpkin. P umpkin S creams 5 T ips for L onger -L asting J ack -O'-L anterns

The Farmers’ Almanac also recommends spraying your pumpkin with anti-humidity hairspray to lock in freshness.

G o electric . Using a real candle heats up the inside of the pumpkin, causing it to decompose faster.

An LED tealight with a flickering effect will create that classic spooky jack-o’-lantern look and keep the pumpkin cool. Plus, you don’t have to worry about any trick-or-treaters getting burned if they accidentally trip over your pumpkin. These tips are to help your jack-o’-lantern last longer. When it comes to designs, feel free to let your imagination run wild! The best jack-o’- lantern is one you’re proud to show off on Halloween.

H ow to A ssemble a V eggie S keleton

A pply petroleum jelly . After you’ve scooped out all the “pumpkin guts” and carved your masterpiece, apply a little petroleum jelly to the cuts. This will help seal in moisture.

Those who eat paleo may struggle to find a Halloween treat suitable to their diet. But no matter what your dietary restrictions are, everyone can enjoy some raw veggies with a healthy dip. Here are some tips for constructing your very own veggie skeleton — a spooky twist on a time- tested treat. For the Head Your favorite paleo-friendly dip makes a great canvas for a face. Pour it into a bowl and build features on top using different veggies. For the Ribcage Sliced cucumbers make for great vertebrae, and bell pepper slivers can be used to simulate ribs. Alternate between the two to give your skeleton some backbone. For the Arms and Legs Any long and straight vegetable will do the trick here. If you want to be anatomically accurate, consider using some spherical vegetables for joints. Don’t be afraid to get creative and wacky with your veggie skeleton. The whole point, after all, is to have some fun and give people a reason to smile.

B irthday S pecial In celebration of my daughter's 9th birthday, I'd like to offer a 30 min. free screen to the first 9 people to call the office and schedule.

Start the fall off feeling fantastic!

Don’t wait! These spots will go quick. Call the office today at (503) 248-0360.

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

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

Pushing Your Edges Staying Fit This Fall Might Be Easier Than You Think Page 1 Grave Matters of the Law Page 2 The Secret to a Perfect Jack-O'-Lantern How to Assemble a Veggie Skeleton Page 3 Thanking Physical Therapists for Their Dedication Page 4 I nside T his I ssue

N ational P hysical T herapy M onth C elebrating the T herapists D edicated to I mproving Y our H ealth

can help improve health. Physical therapists want people to understand that they don’t have to rely on medication to go about their daily lives and that physical therapy can even help patients avoid surgery. In addition, National Physical Therapy Month offers a great opportunity to practice self-care to promote better physical and mental health. W hat C an Y ou D o to C elebrate ? The best way to celebrate National Physical Therapy Month is to appreciate your physical therapist, learn more about the benefits of physical therapy, and find new habits to become more active. Look into getting involved in a sport, yoga, tai chi, or any other activity that allows you to be physically active.

October is National Physical Therapy Month, making it the perfect opportunity to celebrate the people dedicated to improving the health and well-being of others. Physical therapists are an important part of our society, and their efforts deserve recognition. Here are a few things you need to know about this month’s observance. W hen D id N ational P hysical T herapy M onth B egin ? Originally started in June 1981, the annual celebration of physical therapy took place for one week instead of a whole month. In 1992, the holiday was extended, dubbed National Physical Therapy Month, and moved to October to prevent any conflict with the annual Americana Physical Therapy Association (APTA) conference held every June. Since

then, this holiday has become an icon for APTA members, physical therapists, and many health providers throughout the U.S. W hy I s I t I mportant ? The top priority for the APTA each year is to educate people on how physical therapy

If you know a physical therapist, take the time to talk to them about their profession and thank them for everything

they do. Physical therapists dedicate their lives to ensure that people can return to living pain-free, and their commitment deserves mountains of praise.

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