PT360 - August 2021

Getting you back to the life you want to live.

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AUGUST 2021

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DROP IT LIKE IT'S HOT

We made it to the lazy days of what feels like a normal-ish summer. We mostly survived the heat dome (and I stand by my space-time continuum split theory. The weirdness just keeps on coming!) I personally am ready for the slowdown that comes in August just before the school year gears back up. Normally, I’d be hip-deep being BUSY during the summer: camping, paddle boarding, doing swim lessons, bike riding, attending festivals — you name it. But this year, I chose slow, meandering, and easy things. With the Rock ‘Em Sock ‘Em Robots “keep the punches coming” year it’s been, it seemed a wise choice to land on filling the soul rather than filling the schedule. Heat and I have a prickly relationship. I went to graduate school in Atlanta, Georgia. I call it my “time abroad.” Culturally, this New York/California girl was CONFUSED. I spent my first PT student year sweaty and dehydrated. I had headaches most days a week for the six months that are summer in the South. I felt perplexed by the constant niceties that came from everyone . Even when it seemed like there shouldn’t be niceties — or the eyes showed a clear lack of wanting to be nice. And it was SO HOT (which, post-heat dome, is now relative). My first summer there was over 95 degrees and over 95% humidity every day for over 40 days in a row. It was stifling. As they say in Georgia, the kind of summer that was “training grounds for down below.” I started to see the pointlessness in showers, as I was never dry or clean for that matter. With the heat though, my body told me to slow down. Conserve that energy! Keep the thermostat low! Stop moving! And I complied. I sat outside late at night in a balmy 90-degree temp and watched fireflies. I delighted in the daily 4 p.m. thunderstorm and accompanying downpour/flash flood. I swam in the pool just to keep cool. I drank sweet tea (really ½ sweet/ ½ unsweetened — even my sweet tooth was not Southern). I sat in one place and talked. A lot.

stiflingly hot there too. This was a house his grandfather built, with a wrap-around porch, right on the lake. My friend preferred to bathe in the lake and let me know I could shower inside if I wanted, but I’d be judged for it. I can take a hint. I grabbed my Ivory soap and ran off the dock. I was skeptical about actually feeling clean, but I did. I never saw a TV, and in 1994, no internet. Over 25 years later, that summer is what helps define my adult summers. I realized adult summers are the most fun when you treat it like you’re a kid. My wish for you is that you’ll take whatever is a stifling heat in your life and don’t let it burn you up. A slow burn is sustainable to last a long time, but high heat burns us out quickly. Find those days to just be — sweaty parts and all. See where it takes you, in your mind, and where you just might want to meander to. Space to clear out the “busy” to make room for the real bucket fillers. Well, that’s better than all the sweet tea. I promise.

That first summer in GA, I went to visit my college housemate at his family’s “summer cottage” on Lake Erie in Ohio. It was

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Apps to Help You Make Smart Food Choices Is This Good for Me? Sometimes going grocery shopping can leave you feeling more like a detective than a human just trying to feed yourself and your family. Sleuthing down the snack aisle brings up questions about whether gluten-free means “good” and whether no added sugars means “nutritious.” The foundation of healthy snacking includes fresh fruits and vegetables, but how can you make smart (or smarter) choices when buying packaged snack foods? New smartphone apps mean the answer is just one bar code away. Switch It Up FoodSwitch is a mobile app developed by an international health advocacy group, The George Institute for Global Health. Even packaged foods that purport to be healthy can have high levels of salt, sugar, and saturated fat. While valuable information appears on nutritional labels, they can also leave you more mystified than empowered. In that case, simply open the FoodSwitch app, scan the bar code of the item you’re interested in, and get instant nutritional information and options for healthier alternatives. Each item gets a Health Star Rating from .5–5, making it easy to

understand where the item falls on the health spectrum and how it compares to other brands. If that item doesn’t meet your dietary needs, let FoodSwitch recommend an alternative. In a Snap If you’re already a dedicated Snapchat user and don’t want to add another app to your phone, you’re in luck. Snapchat has recently implemented a scanning technology powered by the nutrition-tracking app Yuka. While it has similarities to FoodSwitch, the format Snapchat uses lays out the nutritional pros and cons of each item and gives each item an overall rating on the traffic-light system. Green means good to go, yellow means proceed with caution (moderation), and red means reconsider or only eat this item rarely. With these two apps, you can put down your magnifying glass and pick up your smartphone. Making healthier snack choices is right at your fingertips.

THE BEST INTERNATIONAL DISHES THAT REQUIRE NO ELECTRICITY

Mediterranean Hummus No need for tahini — just smash canned garbanzo beans until smooth! Add olive oil, ground cumin, salt, pepper, and lemon juice to taste. You can even mix in fresh crushed garlic. It is delicious with crunchy vegetables or flatbread! Mexican Barbacoa Earth ovens are one of humanity’s oldest ways of preparing food. They’re created by digging at least a 3-by-3-foot hole in the ground, adding hot coals, tightly wrapping food (with burlap or foil in modern day), and replacing the dirt to conceal the fire and food. The pressure of the heat essentially bakes and steams your food over 12 hours, and it’s best when preparing enormous batches of food, like Mexican barbacoa! Use boneless beef chuck — beef cheeks and tongue also work! — and add crushed garlic cloves, white onion, black peppercorns, salt, and fresh Mexican oregano to achieve the classic barbacoa flavor. Spanish Gazpacho This is a great, refreshing soup for summer! Get 2 cups of tomato juice, 4 medium peeled and finely chopped tomatoes (feel free to use canned), 1/2 cup peeled and chopped cucumber, 1/3 cup finely chopped onion, 1/4 cup olive oil, 1/4 cup cider vinegar, 1 teaspoon sugar, 1 minced garlic clove, and salt and pepper to taste. Mix it together in a bowl, and you’ve got a classic, easy gazpacho.

Around the world, electricity can be difficult to come by. But that hasn’t stopped people from creating beautiful, innovative dishes. Here’s how you can explore world cuisine in your home without electricity — and for this article, we’ll skip things you can make with a wood-burning stove or oven, too. Indian Instant Mango Pickles Want to add an interesting, sweet-and-sour condiment to your toast or family barbecue? Prepare these fast, pickled mangoes by using either jarred or fresh mangoes. Cover mango strips with salt, then add an equally small amount of asafoetida (can substitute with onion powder, garlic powder, or fresh fried garlic), turmeric powder, fennel seeds, cumin seeds, chili powder, and mustard oil. Mix well and enjoy this incredible flavor bomb immediately!

Thanks for reading, and we hope you pick up a new family- favorite recipe from these ideas!

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Fight SAD Early! START TAKING VITAMIN D NOW, BEFORE THE SUN GOES AWAY

The most common solution, however, is taking a vitamin D supplement, which can be purchased over the counter at drugstores and grocery stores. It is commonly recommended for people living in places with harsher winters, and although there are negative side effects if taken in excess, a regular daily dose of vitamin D is a healthy way to ensure you have the right levels in your system.

Do you get SAD? We’re talking about seasonal affective disorder, which affects 1%–10% of the population depending on the state you live in. Symptoms of SAD are similar to symptoms of depression, but unlike chronic depression, which can occur at any time, people with SAD only experience symptoms during a certain time of year, usually winter.

SAD has been strongly linked with shorter days and less sun — although summertime SAD can result from long days that make sleep difficult, resulting in irritability and mood swings. In most cases, however, winter is the problem season, likely due to a link between less sun and a vitamin D deficiency. Depression is one common symptom of vitamin D deficiency, especially in patients who aren’t prone to depression due to other circumstances. Unfortunately, very few foods are good sources of vitamin D. The best source is sunlight itself. There are a few ways to combat wintertime SAD. Establishing a regular sleep schedule is important, as is an exercise routine and healthy diet. As mentioned, it’s hard to find

This month is the perfect time to begin that process. Vitamin D can take several months to build up to effective levels in our bodies. It may be the hottest time of the year in many places, but it’s also the ideal time to start fighting SAD early!

SUMMER VEGETABLE GREEK SALAD

vitamin D in foods, but milk and other food products are often intentionally enriched with it during processing.

Inspired by CookieAndKate.com

• 1 cup grape tomatoes, halved • 1 small cucumber, seeded and chopped • 1 cup yellow bell pepper, chopped • 1/4 cup red onion, finely chopped • 1/4 cup fresh parsley, chopped • 1/4 cup Kalamata olives, pitted and halved • 1/2 cup feta cheese, crumbled • Optional protein choices: 1 cup cooked chickpeas or 6 oz Genoa salami

INGREDIENTS

For the vinaigrette: • 2 tbsp red wine vinegar • 1 tsp Dijon mustard • 1 garlic clove, minced • 1 tsp dried oregano • 1/2 tsp honey • 1/2 tsp salt • 1/4 cup extra-virgin olive oil For the salad: • 1 head romaine lettuce, chopped

INSTRUCTIONS

1. In a medium bowl, whisk together vinegar, mustard, garlic, oregano, honey, and salt. Slowly drizzle in the olive oil, whisking until well combined. 2. In a large serving bowl, toss together the romaine lettuce, tomatoes, cucumber, bell pepper, red onion, parsley, olives, and feta (as well as the chickpeas or salami, if desired). 3. If you plan to serve all the salad at once, drizzle the dressing over the salad to lightly coat, then toss to combine. Otherwise, store the vinaigrette and salad separately, then dress each portion before serving.

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INSIDE THIS ISSUE

Drop It Like It's Hot Page 1

Apps That Help You Snack Smarter The Best International Dishes That Require No Electricity Page 2

Fight SAD Early! Summer Vegetable Greek Salad Page 3

How to Get the Most From Your Health Care Page 4

Want to Get the Most From Your Health Care? TRY THIS UNDERUSED TOOL

Are there alternatives to consider? Sometimes, the most common treatment isn’t necessarily the best one for you. If you’re hesitant to take a new medication because of the side effects, for example, ask about alternative medications or therapies. Be prepared that some alternative treatment options may require a greater commitment to lifestyle changes to see results. Follow-up question: Asking “Why do you recommend this procedure/medication over the other options?” will help you understand the factors your doctor has considered when making their recommendation to you. What results can I expect, and how long will it take? This is an often-overlooked question. Say you tell your doctor you have back pain, and they recommend physical therapy. You may be expecting to be pain-free ASAP, while they may think that a successful treatment will yield increased mobility and reduced

When you’re sitting in your doctor’s office feeling unwell — your pain compounded by anxiety from researching your symptoms — it’s easy to assume the worst. You may be worried about whether your insurance will cover necessary medications or procedures and wonder if there are any good options that will actually help. These worries are normal and understandable, but there’s a rather simple way to ease your mind. To feel empowered to make the right health care decisions for yourself or your loved ones, you need to gather information, and that starts with asking good questions. What are the benefits and the risks? To make an educated decision about your health care, you need to know the good, the bad, and the ugly of treatment options your practitioner presents. Since you want to get better, it’s easy to remember to ask how suggested procedures or medications will help. But don’t forget to ask about the downsides, risks, or potential complications.

pain over the course of a few months. It’s important to be on the same page about what to expect and how long it will take to see improvements. A healthy dose of curiosity may be all you need to get more from your health care and feel confident in your decisions.

Pro tip: To humanize the situation and help you understand how to think through a given decision, ask your provider: “What would you tell your family member about the benefits and risks of this procedure if they were considering it?”

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