PT360 - April 2021

Getting you back to the life you want to live.

360

APRIL 2021

In Touch

THINKING OF YOU... There is another pandemic happening around us these days: the loneliness pandemic. This is a very real public health crisis happening in the

won’t sit you down and talk about those stats. There are no labs to suss that information out, and unless you’re an essential worker doing in-person work this year, the virtual connections do not bring the same richness to our lives that in-person day-to-day life allows. Researchers are now actively studying the mechanisms by which loneliness affects health, including its relationship to inflammation and even harmful changes in DNA expression. If you’re stressed chronically, your body may be in a low-level fight-or-flight response all. the. time. The question is whether some people are in a chronic state of mild inflammation, or more. Ironically, when we feel lonely, there’s a tendency to withdraw even more, creating a vicious cycle that can be very difficult to break. Feeling lonely is enough impetus to build more psychological walls that separate us from connection and further widen the gap. Social psychologists define loneliness as the space between the social connections you would like to have and those you feel you get to actually experience. You’ve probably even known those people who seem to have lots of friends, but when they talk about it, they’ll say, “I don’t really feel like anybody knows me,” or “I don’t really feel close to very many people.” Even those who seem to have a life rich in connection to the outside may feel disconnected themselves.

background of the greater devastation happening throughout the last year.

Anxiety and depression have increased this year in more than a third of adults, according to a recent United Health Foundation survey. As the pandemic continues to rage on, more than 3 in 5 Americans report feeling lonely, with more and more people reporting feeling like they are left out, poorly understood, and lack in companionship. Looking around, that’s more people you see and know than you don’t. Let that sink in. Chronic loneliness harms us. It’s characterized by not just feeling alone, but also feelings of worthlessness, emptiness, and a lack of control, and it literally makes us susceptible to illness. We don’t need a virus to get sick and feel bad. We just need a lack of human contact and some rough internal dialogue to be susceptible to negative health implications. According to the research of Julianne Holt-Lunstad, professor of Psychology and Neuroscience at Brigham Young University, the increased risk of death from loneliness is equivalent to that of smoking 15 cigarettes a day or being an alcoholic, and even exceeds the health risks associated with obesity. Your PCP

Nova looking lonely

My wish for you is that you take steps to bring more connection (and, thereby, more health) to your life. Start small and try this: Each morning this week, take 60 seconds to connect by sending three simple text messages: 1. To tell someone you love them. 2. To connect with someone you’ve lost contact with. 3. To express gratitude to someone with whom you share work, business, or extracurriculars — you name it! Add those three important words: “Thinking about you.” Pay close attention to how you feel as the week progresses. That awareness is a gift. I know all of our lives are better together — I am fortunate to have a job where I am fed connection every day. Thank you so much for being part of MY community! Shelly Coffman

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What is intuitive eating? Eating mindfully, also known as intuitive eating, is trending in the health and wellness world. But it couldn’t be more different from fad diets or other trends like fasting and cleanses, which have restrictive lists of rules and foods to eat or avoid. Intuitive eating starts by simply tuning in to your body’s needs and cues, but it goes further than that. As a Harvard Medical School article put it, “In essence, mindful eating means being fully attentive to your food — as you buy, prepare, serve, and consume it.” And that includes focusing on how different foods and eating habits make you feel, both physically and mentally. While this may feel … intuitive ... it’s easier said than done in a culture with consistent and often confusing messaging around what constitutes healthy eating. Even the tried-and-true method of calorie counting has raised doubts in recent years due to inaccuracies in calorie calculations for the nutrition labels and research on how calorie restriction can backfire by changing your hormone levels and

even slowing down your metabolism. Kristen Smith, a registered dietitian and the spokesperson for the Academy of Nutrition and Dietetics, says it’s also linked to disordered eating habits. Intuitive eating may just be the antidote. Singer Demi Lovato, who has been open about her struggles with an eating disorder and body-image issues, credits a more mindful approach to eating with helping her overcome harmful eating patterns.

How Intuitive Eating Can Help You Quit Diet Culture

How does it lead to better health outcomes?

Having a regular exercise routine and eating well have long been known as the two pillars of physical health. When it comes to the latter, intuitive eating helps you create healthy and sustainable eating habits. The upshot is that when you eat better, you’ll feel better. Being attuned to that connection is the foundation of mindful eating. Most of us know that we should eat whole foods, including lots of fruits and vegetables, but feeling the outcome of increased consumption of these foods will help you stick with and build the habit.

The concept of mindfulness has fully saturated mainstream culture at this point. Though it’s more likely to conjure up an image of someone sitting cross- legged with closed eyes than sitting at a table looking wide-eyed at mealtime, it’ll serve you just as well on your dinner plate as it will on your yoga mat.

Man's Smartest Friend

LULU THE POT-BELLIED PIG'S CUNNING PLAN TO SAVE HER OWNER

however, knew Jo Ann needed help quickly and waddled into action.

According to animal experts, pigs are smarter than any other domestic animal, including cats and dogs. That may seem hard to believe, as you probably associate pigs with a pink, smelly animal that oinks and rolls around in the muck. However, the story of how Lulu the pot-bellied pig saved her owner’s life might persuade you to reconsider.

Lulu made her way to the nearest road, scraping her skin in the process and leaving it torn and bleeding. Once she reached the road, she laid down as if to play dead. Not long after that, a passing driver saw Lulu and stopped to check on her. Once Lulu was sure she had the driver’s attention, she got up and waddled back toward her home, leading the driver to where Jo Ann lay on the floor. When the driver found Jo Ann, he immediately called 911, and emergency services took her to a medical center for open-heart surgery. Had just 15 more

Back in 1998 (otherwise this story would have certainly gone viral), Lulu the pig was a permanent fixture at Jo Ann and Jack Altsman’s property in Beaver Falls, Pennsylvania. They had initially only taken Lulu from her original owner, the Altsmans’ daughter, for a temporary stay, but they ended up bonding with Lulu, and she was with them for much longer than expected. On Aug. 4, Jo Ann suffered from a heart attack. Jack was out of town on a fishing trip, and even though Jo Ann cried for help and even threw an alarm clock out the window, no one heard her cries from their somewhat secluded home. The family’s dog, Bear, barked and barked to no avail. Lulu,

minutes passed without help, Jo Ann would have died.

For her heroism, Lulu received the Tiffany gold hero’s medal from the American Society for the Prevention of Cruelty to Animals and made multiple television appearances as her fame spread. Hopefully, she was smart enough to know just how much she was appreciated.

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One for the Birds Making a pine cone bird feeder is a fun and inexpensive project. In addition to creating and hanging your bird feeder, you’ll get hours of extra entertainment from watching the birds it will attract to your yard. If your kids are older, take photos of the birds or note their colors and features and look them up in a field guide or online. This craft just requires a pine cone (the bigger the better), peanut butter, and some twine or string. Top the peanut butter with “sprinkles” of mixed birdseed or small pieces of nuts and fruit to appeal to even more birds. For full instructions, visit TheSpruce. com and search “pine cone bird feeder.” An Egg-cellent Planter Save those eggshells from breakfast (and the paper carton, too!) and use them to start a garden! Your little ones will enjoy planting some seeds, watering them, and watching them sprout and grow into something new. When the sprouts are big enough and it’s warm enough outside, you can plant the shell and carton directly into the ground! This easy project just requires rinsed eggshell halves, some lightly moistened potting soil, and seeds of your choosing. Note that smaller seeds, like those for herbs, lettuces, peppers, or tomatoes, work best for this project. For full instructions, visit GardenBetty.com and search “starting seeds in eggshells.” Sprout Your Kids' Imagination WITH 3 FUN EARTH DAY PROJECTS

With spring officially underway, April showers starting to bring May flowers, and Earth Day on April 22, now is a great time for outdoor family activities.

Stick With Magic Nature is a magical place. Many kids know this instinctively and often point out things adults take for granted or overlook, like bright-colored leaves, fun-shaped rocks, and acorn “hats.” Making a nature wand is a great way to let your kids explore their environment, whether that’s in your backyard, on a neighborhood walk, or in your favorite park. Let their imaginations run wild with what their magic wand can do! This simple project starts with a stick and masking tape. Your kids add all the extra flair by hunting for natural treasures and sticking them onto their wand. Complete instructions can be found at LaughingKidsLearn.com/nature-wands-outdoor-play .

SHEET PAN CHICKEN DINNER

INGREDIENTS • 2 boneless skinless

• 2 tbsp canola oil • 1 tbsp soy sauce • 1 tbsp lemon juice • 1 tbsp honey

chicken breasts, cut into 1-inch chunks • 2 medium sweet potatoes, cut into 1-inch chunks • 1 tsp salt • 1/4 tsp pepper

• 1/2 tsp cayenne pepper • 1 large head of broccoli, cut into florets

DIRECTIONS 1. Preheat oven to 425 F. 2. On a large baking sheet, combine chicken, sweet potatoes, salt, and pepper. Drizzle with oil and toss to coat. 3. Bake for 15 minutes. In the meantime, make the sauce by combining the soy sauce, lemon juice, honey, and cayenne pepper. 4. Remove pan from oven and use a spatula to flip the chicken and potatoes, then add broccoli florets. 5. Drizzle sauce evenly over top and return to the oven to bake for an additional 15 minutes or until chicken has an internal temperature of 165 F and vegetables are fork-tender.

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INSIDE THIS ISSUE

Thinking of You ... Page 1

What Is Intuitive Eating?

How Lulu the Pig Saved Her Owner From a Heart Attack Page 2

3 Fun Earth Day Projects for Families

Sheet Pan Chicken Dinner Page 3

Did You Know Archery Can Keep You Fit? Page 4

The Benefits of a Bow and Arrow HOW ARCHERY KEEPS YOU HEALTHY

Strength It takes significant strength to pull a bow at full draw. In one motion, archers engage the muscles in their arms, hands, core, back, and chest. The more the motion of drawing and firing is repeated, the stronger these areas of the body will become. There are also many relatively easy exercises archers can do outside of this sport to build strength and improve their shot, including side planks, dumbbell exercises, and yoga.

can also help increase productivity at work and improve relationships.

The word “fitness” brings to mind a number of images: jogging, cycling, lifting weights — the list goes on and on. However, people rarely think of archery. This activity has been around for thousands of years, and a bow used to be a key weapon in hunting and war. Today, archery is most often practiced as a sport, and it confers many health benefits you may not be aware of. Exercise Archery is a low-impact activity everyone can enjoy, regardless of age, gender, or ability. As with any sport, in order to perform well archers need to practice consistently. Regular practice also means regular use of their upper bodies and exercise that helps maintain overall fitness. What’s more, archers also get exercise by walking to and from the targets and the designated shooting area.

Patience This is another

key component to archery: If an archer rushes a shot, they’re more likely to miss their target. Knowing when to take a shot is just as important as knowing how. Patience is also important when training the body for archery. Archers must be willing to perform the same task over and over to finally hit that center target. It’s important to keep in mind that archery can be dangerous when not practiced correctly. Talk to a professional or get a lesson from an archery instructor to learn how to properly handle a bow.

Focus Archers benefit physically by

strengthening their muscles, but the mental focus required to succeed in this sport also provides a lot of benefit both in and out of the archery range. Keeping a steady and unwavering sight on the target while ignoring all distractions is key to making a perfect shot, and this focus

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