Accelerate PT - May/June 2021

Accelerate PT - May/June 2021

THE Recovery Review

RECHARGE YOUR BATTERIES

MAY/JUNE 2021

UNDER THE SUN!

Who doesn’t love May weather? The days are getting longer, the sun is out, and the temperature is just about perfect most days. Of course, don’t hold me to that! I’m not a weather forecaster. Like you, I’m hoping for the best.

(SAD), which can really slow you down and take away your focus. But it’s not just about getting sun — it’s also about moving. I’ve been thrilled to see more people out and about in recent weeks. People are out going for walks, kids are out riding their bikes, and there’s a lot more activity. Personally, I’m very excited to be getting closer to summer. I can’t wait for barbecues and pool days, not to mention the longer days, in general. It gives us all a good excuse to get out and do more. That’s great for our physical, mental, and emotional well-being. It’ll also give me more time to

Getting outside in the sun is extremely good for your overall health. I’ll share a recent example — in February, my family and I headed out of town for a much-needed vacation.

We went with another family who also has three boys the same age as mine. During the trip, we all got a lot of sun. I sleep pretty well at home, even as a mom, PT, and business owner with a lot always on my mind, but I noticed after

train for an upcoming triathlon! If I can train outside, I’m happy. My challenge to you is to find something fun you want to do outdoors, if you don’t already have an activity in mind. Maybe it’s gardening, landscaping, or even golf! I love anything that gives me the opportunity to be under the sun. So,

some time in the sun, I was sleeping really well. Then, during the day, I felt incredibly energized.

This energy stayed with me as we returned home. For the following week, I had a different kind of energy and a ton of focus. I was getting things done and I felt great! Between the fresh air

and the supercharged vitamin D, my mind and body were in a happy place.

Then, after about 10 days of being at home, things started to change. The weather was dreary and it was constantly cloudy. My mental

I encourage you to find your excuse to get outside, enjoy the

day, and get some sun! Your mind and body will love you for it, and it won’t be long until you have more energy and focus than you’ve had over the past several months.

and physical energy were zapped, and after a while, I had to push myself to get to where I was in the days right after the trip.

Once I was able to get more sun, things changed again. It’s easy to forget just how important things like vitamin D from sun exposure are. Lack of vitamin D is one of the leading causes of seasonal affective disorder

- Delaine Fowler , PT, DPT

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The Most Beautiful May Flowers for Your Home or Office Bring Spring Indoors

You can also freshen up the room with sweet peas , which have a wonderfully mild perfume. They come with an enormous range of colors — one of the biggest ranges in the flora kingdom, in fact! Delicate, ruffled, and feminine, sweet peas are sure to delight anyone who sees them. Lastly, although tulips or orchids would be classic choices for your arrangement, consider surprising your visitors with lilies of the valley. These beautiful, peaceful little blooms only grow in white, which is often seen as the color of renewal and innocence, and they wear it well! Their adorable little bell-like flowers will be sure to put a smile on your face. We hope you will consider these gorgeous flowers for your space this year. A small purchase at your local small businesses can make a big difference, just like how a few flowers can make a big difference in your home! to a bike mechanic for a check-up. (It’s always good to take your bike in at least once a year for a professional tuneup.) Brakes With regular use, brake levers and cables can slacken, which means weaker braking. That’s the last thing you want if you need to stop in a pinch. On top of this, brakes and brake pads wear out and need to be adjusted or replaced regularly. Chain Give your chain, shifters, and derailleurs (gears) a regular once-over. The chain should be well-tensioned and clean, with only a light coat of lubrication to keep it running smooth and quiet. When you lift the chain up on the bottom run, there should be little give (no more than half an inch or so) before the rear derailleur cage begins to move forward. Any more and one bump on the road can knock the chain off the drivetrain. Or, if the chain is too tight, it can damage the gears.

The April showers came and went, so now we get to enjoy May flowers! You might not buy flowers for yourself often, but it’s totally worth treating yourself and your visitors, all while supporting your local florist! To start off, anemones are the most mythological May plant around because of two famous Greek myths surrounding these jewel-toned flowers. Anemones are said to have sprung from blood shed by the death of Aphrodite’s lover, Adonis. The ancient Greeks also believed that the god of the west wind favored anemones — hence their second name, the windflower. Attach them as pops of color to any bouquet for a classic, romantic, or modern arrangement, or mix them with roses and trailing greenery for a more boho look. Carnations are also fantastic flowers to display in May. Some people may see carnations as a cheap flower, but, when used en masse, they can have a truly breathtaking effect in a room. Try using natural-colored carnations to create a fresh, contemporary space.

One of the most popular spring activities (and a great activity to get that all-important sunlight) is biking. Of course, like with many activities, it’s important to make sure you and your bike are ready. Before you head out, don’t forget to warm up and don’t forget your helmet. But also don’t forget to give your bike a quick check to make sure everything is good to go so you don’t run into unexpected trouble. Here are four things to check before every ride. Spokes Correctly tensioned spokes keep the wheel perfectly round. Poorly tensioned spokes can give your ride a wobble. This can damage the wheel, brakes, and the bike itself. Adjust spoke tension with a spoke wrench or take your bike

Tires

Always check tire pressure before heading out. A quick pinch with your finger and thumb will do. You want it to feel firm. Maintaining good tire pressure

ensures a safer and more efficient ride. Underinflation can damage rims and

spokes, and overinflation can destroy the tire, especially if you hit a bump. Both can damage the tire and inner tube as well.

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KALE, SEAWEED, AND OTHER NOT-SO-NEW SUPERFOODS

MAY/JUNE EVENTS

There’s nothing so trendy as a new superfood or diet, and the “in vogue” ones

change constantly. Older readers may remember the Atkins diets and other fads of the early 2000s, but younger ones may not even remember a time before the paleo diet was a thing — and it’s already almost a thing of the past. Many things we associate with these trends, though, are anything but new.

Knee Workshop June 17 at 6 p.m.

It will be virtual on Zoom as well as Facebook live. For the first 10 people who sign up, there will be limited seating in person at the clinic.

We see this most clearly with the grains we turn to in the name of health. Westerners generally wouldn’t be familiar with quinoa, amaranth, teff, or kamut if it weren’t for their presence in the hippest healthy-eating Instagram feeds. Many of these foods hail from Africa or the Far East, so it’s understandable we don’t know them all — but there’s nothing really new about them. People in the Americas and the Old World have eaten quinoa for 3,000–5,000 years. Teff, which is technically a grass seed, was one of the first domesticated plants, emerging thousands of years ago in what is now Ethiopia. Alternate sources of protein and fiber show a similar trend. Seaweed — the perennial favorite of Twitter dieters everywhere — has been consumed in China, Korea, and Japan since before recorded history. If you know anything about recorded history in those regions, then you know that’s a long time! And kale, whose reputation precedes itself, has been cultivated since at least 2,000 B.C. in Greece, Asia Minor, and other parts of the Mediterranean. So, the next time you dig into your favorite health food, take a moment to Google what you are eating. You might be part of a long line of human beings who have turned to that food for sustenance over the millennia!

Call the office 704.630.9656 or email Leslie at [email protected] to sign up.

THAI MINCED PORK SALAD

Ingredients

•

5 tbsp uncooked Thai sticky rice 1 lb ground pork 1/2 tbsp chili flakes

• • • • • •

1/8 tsp sugar

•

4 green onions, thinly sliced

1/2 tbsp fish sauce

Juice of 1–2 limes, to taste

• •

Cilantro leaves, to taste Mint leaves, to taste

4 small shallots, thinly sliced

Directions

1. First, make toasted rice powder: In a frying pan over low heat, dry-roast the rice, stirring continuously until it turns golden brown and smells fragrant, about 15 minutes. 2. Let toasted rice cool, then grind into a coarse powder using a mortar and pestle, blender, or food processor. Set aside. 3. In a medium frying pan over medium-high heat, fry pork, breaking it into small pieces as you go, until fully cooked. 4. Remove from heat and add 1 heaping tbsp of toasted rice powder along with all other ingredients. Stir to combine. 5. Taste and adjust, adding more lime juice and herbs to suit your palate. Serve with rice

Inspired by EatingThaiFood.com

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INSIDE

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• The Sun Is Waiting PAGE 1 • Brighten Up Your Space With These May Flowers • Keep Your Bike Ride Safer and More Efficient PAGE 2 • Superfoods Are Not So New ... • Thai Minced Pork Salad PAGE 3 • 99-Year-Old Betty White’s Secrets of Longevity PAGE 4

HOW TO LIVE TO 99 BETTY WHITE’S SECRETS OF LONGEVITY

Exercise Your Mind In addition to her busy work schedule, what keeps Betty

Beloved “Golden Girls” actress Betty White is still enjoying her

golden years. The famed actress celebrated her 99th birthday this January. While she told People magazine that she’s “blessed with good health, so turning 99 is no

White sharp? Crossword puzzles! She told Katie Couric in an interview, “I’m addicted. An admitted addict. I just can’t put ’em down.” Find a Cause White is a lifelong animal lover. She calls

different than turning 98,” she also had a few tips for folks looking to make it to their centennial birthday. Be Optimistic

White says a good sense of humor also helps her keep a good attitude and look for the positive rather than “dwelling on the downside.” Avoiding negativity also gives her energy. “It takes up too much energy being negative,” she told People magazine. Stay Busy With nearly eight decades of acting under her belt, six Emmys on her shelf, and over 120 screen credits to her name, White is no stranger to hard work. As she told Parade in 2018, “I just love to work, so I’ll keep working until they stop asking.”

her golden retriever, Pontiac, “the star of the house.” While pet ownership itself comes with proven health benefits, White has channeled her love for animals in bigger causes. She’s been a trustee and board member of the Greater Los Angeles Zoo Association for over 40 years and has done work to help protect endangered species in the wild. Funds raised fromWhite’s official fan club, Bet’s Pets, all go to support animal charities. Embrace Your Vices White told Parade she loves vodka and hot dogs “probably in that order,” which just goes to show that you don’t have to forgo your treats to live to 99

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