Campus Commons PT - December 2020

Campus Commons PT - December 2020

CAMPUS COMMONS

AND HOWTHAT KIND OF BOOK CAN HELP ANYONE WHY I ONLY READ A CERTAIN KIND OF BOOK

I’ve never been someone who just reads for fun. Between time with family and running a business, it just doesn’t seem like there’s a lot of extra time to sit down with a book and read. That said, I recognize the value that reading certain books can bring, so I usually listen to them on Audible on my daily commute. “HAVING A PLAN AND LEADING YOURSELF WELL ARE IMPORTANT STEPS TOWARD ACHIEVING YOUR GOALS, AND THAT’S WHAT MOST OF THE BOOKS I READ ARE ABOUT AT THEIR CORE.” I usually choose books that have content I can use to help my business and my staff, books primarily about leadership skills and teamwork. For example, I recently read “The Disney Way” by Bill Capodagli, which talks about how Disney makes all of its guests at its parks feel special, how Walt Disney himself ensured that culture would be ingrained in his company even long after he was gone, and how business owners and other leaders can create the same culture in their workspaces. Another book I read with similar subject matter was “Extreme Ownership: How Navy SEALs Lead and Win” by Jocko Willink and Leif Babin,

both former Navy SEALs themselves. After returning home from the violent battlefields of Iraq, these two men shared the leadership skills and principles they had found most valuable to help leaders in the business world apply them to their companies. While I read these books to help me become better at leading and running my business, I think they and other books like them have value for anyone. If you wake up every day with a purpose in mind, you can find value in reading books about leadership and teambuilding. Think about how Phil Knight developed Nike. He didn’t become a leader once he had already founded one of the best known clothing companies in the world — he led himself and others well as he grew his business and strived to achieve his goals. Now, I would be willing to guess that most of you aren’t planning to start an ultra-famous company, but everyone has goals, hopes, and dreams for what they want to achieve in life. Having a plan and leading yourself well are important steps toward achieving your goals, and that’s what most of the books I read are about at their core. Ultimately, the books I read remind me that I can’t just sit around and hope my goals just manifest themselves in my life. That would be

like a patient coming to Campus Commons Physical Therapy for an appointment and not doing any of the at-home exercises we prescribe. If I want to improve my office’s culture around how we treat our patients, to make it better than it already is, then I have to learn how to do that and work toward it. Anyone can take that to heart. Do you have a New Year’s resolution you’re itching to start on Jan. 1? If so, now might be the time to pick up a good book and find out how to create an actionable plan to achieve it. And, if you don’t know which book would be best, just ask me if you get a chance next time you’re at Campus Commons PT. I’ll be sure to give you some great suggestions!

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THE SURPRISING HISTORY OF THE SNOWMAN NOT JUST A CORN COB PIPE AND BUTTON NOSE

THE MIDDLE AGES Snowmen were a phenomenon in the Middle Ages. They were constructed with deep thought and great skill because, during a time of limited means of expression, snow was a free art supply that literally fell from the sky. These artistic feats were popular winter attractions for well-to-do couples who wanted to get their fix of temporary art. Snowmen were often created by famous artists, including 19-year-old Michelangelo who, in 1494, was commissioned by the ruler of Florence to sculpt a snowman in his mansion’s courtyard. THE MIRACLE OF 1511 In Brussels in 1511, during six weeks of subzero temperatures called the Winter of Death, the city was miraculously adorned with hundreds of snowmen. The spectacle told stories on every street corner — some political and some demonstrating anger with the church, many too risque to speak of. For the people of Brussels, this Miracle of 1511 was a defining moment of

Building a snowman is one of the most picturesque winter activities, which is why snowmen have become a wintertime cultural icon. A snowman appeared on the very first postcards, was the subject of some of the earliest photos, and even starred in silent movies. Frosty may be a happy snowman now, but his ancestors have a much more varied — and sometimes dark — history.

artistic freedom. But when spring came and the snow thawed, the Belgians were left with damaging floods. THE SCHENECTADY MASSACRE Not all snowmen have an innocent history. In 1690, former Fort Schenectady in upstate New York was home to a remote Dutch settlement, which was under the constant threat of attack. Soldiers guarded the gates at all times because they were frozen open, but during a blizzard, they left a pair of snowmen to protect the gates while they sought shelter. That’s when 200 French Canadian soldiers and Native Americans approached. Naturally, they were unfazed by the snowmen and ruthlessly invaded the settlement. Building a snowman seems like a simple and charming activity, but after learning about its surprising history, you might find those piles of snow seem a little more complicated and a lot more meaningful than before.

LEAVE BEHIND MISINFORMATION ABOUT PHYSICAL THERAPY As this year wraps up, most of us would probably rather leave 2020 behind and try again for a better year in 2021. If that’s the case, why not also leave behind some of the most common misconceptions about physical therapy and injury treatment? Misinformation abounds in the PT industry, and now

‘SURGERY IS THE ONLY WAY TO HEAL MY INJURY.’ Never rush to get surgery before really understanding the nature of your injury. It might not be necessary at all. Several studies have compared the effectiveness of physical therapy

is a great time to put some of those misconceptions to bed once and for all. You won’t ever have to wonder if these lies are true ever again!

‘THE BEST THING I CAN DO TO HEAL IS TO STOP MOVING.’ If something hurts when you move it, don’t move it, right? While that logic seems sound, sometimes pressing into the pain a little bit is the best way to help an injury heal. If you injure yourself, resting can help fight inflammation during the first 24–48 hours. Beyond that, however, prolonged inactivity can actually lead to a loss of strength, power, and aerobic capacity. ‘IF I’M IN PAIN, SOMETHING IS BROKEN OR OUT OF ALIGNMENT.’ Pain isn’t always the result of breaking something. Sometimes, patients who injured themselves years ago will have gotten used to moving to accommodate the injury and continue to move that way long after they’ve healed. Moving as if you’re injured when you’re healed can often become the cause of chronic pain. At Campus Commons, we can help patients find the source of chronic pain and correct it, even if it’s not the result of something broken or out of alignment.

and surgery on certain injuries and found that physical therapy was just as effective. At the same time, if you’re looking for a solution to back problems in particular, surgery isn’t a silver bullet. For example, according to research, 10%–40% of lumbar laminectomy surgeries fail to fix the problem. If you have questions about the physical therapy process or what we can do to help treat your injuries, give Campus Commons a call at 916‑927‑1333.

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TOO-GOOD-TO-BE-TRUE HEALTH FOOD OR UNHEALTHY TREAT? THE TRUTH ABOUT DARK CHOCOLATE

As we enter the holiday season, you’ll no doubt find yourself in the middle of all sorts of tasty, chocolaty holiday desserts. If chocolate is your weakness, you might think that simply substituting anything milk chocolate with dark chocolate — espoused to have all sorts of properties that make it “healthy” — will allow you to eat all your favorite treats to your heart’s content. The truth, however, is a bit more complicated. You may have seen studies referenced in the media citing the supposed health benefits of dark chocolate, with some even going as far as to call dark chocolate a “health food.” It sounds too good to be true, right? Well, as is the case with most things that sound too good to be true, it is actually false. In fact, you can trace some of the information about dark chocolate back to studies disseminated from the candy companies themselves. Dark chocolate is no more a health food than any other treat you might indulge in during the holiday season. However, that’s not to say it doesn’t have any nutritional value. The primary ingredient in dark chocolate, cocoa, contains a good dose of flavonoids, which can benefit heart health and potentially even lower the risk of diabetes (though none of this is certain). Dark chocolate also contains minerals such as iron, copper, zinc, phosphorus, and magnesium, which all can lead to certain health benefits as well. The reason dark chocolate isn’t

exactly a “health food,” however, is not because of the absence of healthy ingredients but because their concentration is diluted.

In order to really benefit from the nutrients in dark chocolate, you have to eat a lot of dark chocolate — at which point, all the added sugar negates any benefit you might get from the cocoa’s nutrients. If you’re looking for a source of flavonoids, iron, zinc, and other minerals, you’re better off finding something healthier.

That being said, if you’re deciding between holiday treats, something with dark chocolate might not be a bad way to go. But just because it has a few more nutrients than some other desserts does not make dark chocolate a health food.

TAKE A BREAK

FESTIVE APPLE CIDER

If you’re cutting back on calories, skip the eggnog and buttered rum this year and fill up your mug with this delicious mulled cider!

INGREDIENTS

• • • •

1 lemon

• • • •

2 tsp allspice berries

1 gallon pure apple cider

1 inch fresh ginger, thinly sliced

1 large orange, thinly sliced crosswise

2 tbsp honey

2 tsp whole cloves

3 cinnamon sticks

DIRECTIONS

1. Using a paring knife, shave the lemon peel off in curls. Reserve the curls and save the lemon for use in a different recipe. 2. In a large slow cooker, combine the lemon peel with all other ingredients. Cook on low for 3–4 hours. 3. If desired, use a sieve to strain the spices. Serve and enjoy!

Inspired by BoulderLocavore.com

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INSIDE

THIS ISSUE

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Why I Only Read a Certain Kind of Book

The Surprising History of the Snowman

3 Common Misconceptions About Treating Injuries

The Truth About Dark Chocolate

Festive Apple Cider

How to Eat (Responsibly) During the Holidays

r i n g WITHOUT SACRIFICING YOUR FAVORITE FOODS OR YOUR WAISTLINE

Have you ever stood on a scale at the end of the holiday season and wondered how the extra pounds crept on? It’s no secret that a sugar cookie here, a slice of pie there, and a few glasses of eggnog in between can lead to a few pounds gained. When you’re surrounded by Christmas goodies, how can you resist? Luckily, there are a few ways you can protect your waistline this holiday season without completely cutting out your favorite treats. BE CHOOSY When you see a regular buffet of your favorite holiday treats, don’t immediately start scarfing down everything that looks remotely tasty and sweet. First, scope out the food — without a plate — so you won’t be

tempted to start eating without really looking. Then, find the treats that are your absolute favorites and choose one or two of them to eat. You don’t have to give up sweets during the holidays; instead, eat with discretion. DON’T GO HUNGRY To ensure that you don’t overeat at a party or buy junk food that you don’t need when shopping, eat a healthy snack before going out. Before you head out to a party, eat a snack chock-full of complex carbohydrates, proteins, and unsaturated fats. Apple slices with peanut butter work, as well as lean meats and cheeses. If you’re headed to the grocery store, eating a filling snack before you go will make you less likely to impulsively scoop up those sugary cookies and pastries in the bakery. DRINK RESPONSIBLY (AND JUDICIOUSLY) If you drink alcohol, keep in mind that each drink will probably be somewhere between 150–225 calories. A glass of eggnog can have as many as 500 calories. Alcohol decreases your self-control when you’re eating, while also increasing your appetite. Make sure that if you’re drinking, you’re not doing so on an empty stomach. And to decrease the number of high-calorie drinks that you consume, drink a glass of water in between alcoholic beverages. The holidays are a minefield for any healthy diet. But with the right tools, you can ensure that by Jan. 2, your waistline won’t be worse for wear.

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