Penrose & Associates PT - March 2021

Penrose & Associates PT - March 2021

THE PENROSE POST

MARCH 2021

PENROSEPT.COM | 360-456-1444

THE TASTY TRUTH ABOUT PROTEIN ARE YOU GETTING ENOUGH OF IT?

Penrose Power is designed to improve bone density and full- body strength. If you need more strength to make daily life easier or to return to hiking, kayaking, traveling, or whatever you love doing, this is for you! Penrose Posture and Flexibility is a modified version of yoga using a chair. This version focuses on poses that increase bone density while improving your posture and mobility. You will FEEL more fluid and taller after this class. Monday: Penrose Power, 9 a.m. Tuesday: Penrose Posture, 9 a.m. Wednesday: Penrose Power, 9 a.m. Thursday: Penrose Posture, 9 a.m. Friday: Penrose Power, 9 a.m. Small-Group Training Sessions Now Being Held Virtually Via Zoom!

This year, I took on a pretty tough challenge: I gave up grains, dairy, alcohol, sugar, and processed foods for two months. In just three weeks, I lost 10 pounds by eliminating these foods and by eating lean protein and fiber at every meal! To some people, that diet might seem insanely restrictive, but I had a few pounds to lose and knew that eight weeks of clean eating would be the fastest way to get the results I wanted without compromising my health. Eating protein and fiber at every meal makes losing weight NO big deal! I’m sharing this with you because March is National Nutrition Month, and my diet reminded me how misunderstood one of our body’s essential building blocks — protein — really is. What is protein, anyway? According to the Harvard T. H. Chan School of Public Health , we all have about 10,000 different proteins floating around in our bodies. These macronutrients power everything we do, from running to playing the violin. Most people know we get protein from food and that active people need more of it. But did you know everyone needs to meet a minimum protein threshold for their health? How much protein should you eat? The National Academy of Medicine recommends eating 7 grams of protein for every 20 pounds of your body weight. It also says you should aim to have protein make up between 10% and 35% of the calories you eat every day. I try to make sure protein makes up more than 15% of my daily calorie intake. What type of protein should you eat? As Americans, we tend to gravitate toward red meat, but that isn’t the best choice for cardiovascular health, stable weight, or healthy blood glucose levels. Instead, it’s best to go for chicken, seafood, turkey, or vegetarian proteins like lentils and quinoa. Save the fatty stuff for special occasions. I love salmon and sardines for a quick and healthy protein hit.

Dairy products are another controversial protein source. Milk is packed with protein, but unfortunately, it’s also inflammatory, so I’d recommend cutting it out if you want to lose weight. When you eat dairy for protein, look for high-quality sources like low-sugar, low additive protein shakes. When should you have your protein? Protein stabilizes your blood sugar, but it can only do that well if you eat it throughout the day. Personally, I try to have 3–6 grams of protein five times a day: breakfast, my mid-morning snack, lunch, my mid-afternoon snack, and dinner. It’s also important to have protein after a workout. Eating lean protein intermittently revs up your metabolism and helps lower your blood pressure and cholesterol. It also helps fight off “hanger” attacks and mood swings. How can you get started? I just threw a lot of rules and suggestions at you, but don’t worry, that’s a way to make all of this easy. If you visit DrPenroseWeightLoss.com and take the quiz, it will give you a list of supplements and recipes that can help you reach your weight loss and fitness goals. You can choose how strict you want your diet to be, and all the products are backed by a double-blind study. It’s a great resource to share with your friends and family. – Dr. Jennifer Penrose

Penrose Posture, 1 p.m.

• 1 360-456-1444

Published by Newsletter Pro | www.NewsletterPro.com

MIND OVER MATTER HOW YOUR EMOTIONS AFFECT YOUR HEALING

When combating pain, patients tend to think physically. They recognize how much the pain hurts them or hinders their ability to do what they love, and they focus on the physical ways this can be improved. However, researchers have found that this isn’t the only way to deal with and overcome pain. Psychological researchers have discovered that merely thinking about a time when you were happy, sad, or scared, can cause a real, visceral reaction from your body. You can begin to sweat and experience a faster heartbeat when you recall that time you were scared, or you can genuinely smile or laugh as you remember a pleasant memory with a loved one. That same idea can be applied to healing from a physical injury, too. According to researchers at Harvard University, being in a constant state of anxiety, stress, or depression — as is common when experiencing an injury — only heightens your body’s fight-or-flight response. This raises your blood pressure and inflammation, resulting in increased pain. Essentially, your body is trying to survive and is working overtime to succeed. It’s compensating for the area in pain, and all energies are going into what’s wrong, rather than preventing other issues. This is the mind-body connection, and it has a common effect on patients healing from injuries, cardiac events, major surgeries, and other medical events. Without proper intervention, diminished mental stamina can wreak havoc on your body. It’s vital that you prioritize your mental health as you heal from an injury, and you can start with these three tips.

Keep a Journal: It might sound cheesy to write down your thoughts each day, but a journal can be the tool you need to pinpoint specific stressors. You might find you have a consistent diminished mood in the early afternoon or after interacting with a coworker. By identifying these triggers, you can better combat them. Find Social Support: Life’s better with someone by your side, isn’t it? Find and surround yourself with people who motivate you most. Ensure your circle has people you can trust, vent to, and who are honest and supportive. Seek Professional Help: A physical therapist can help you find the relief you need physically, while a psychiatric therapist can help you navigate your emotions and mental hurdles in overcoming this pain. Therapy is not just for those with diagnosed conditions. It can help you sort out your emotions and develop healthy coping mechanisms for improved well-being. Recovering from pain is never an easy road so don’t be your own worst enemy. Our team is here to support you during your physical journey, be the cheerleaders you need mentally, and offer any suggestions we can to increase your mental well-being. Just ask us how!

2 • PENROSEPT.COM

Published by Newsletter Pro | www.NewsletterPro.com

LAUGH MORE, AGE LESS WHY LAUGHTER IS GOOD FOR YOU

As we age, we’re told to wear sunscreen, eat more vegetables, take vitamins, and even walk more — all in hope that our internal clocks will slow down and we will age better. But something as simple as laughter could actually be one of the easiest ways to slow the ticking clock of aging. Scientists have long known that laughter can be therapeutic and help us live longer. It has been shown to reduce wear and tear on our bodies and improve our relationships. A Norwegian study found that those who prioritized humor were more likely to live past 70 than those who didn’t laugh often. At a biological level, laughter can reduce tension in your muscles and activate a powerful stress-relief response from your brain by releasing dopamine. Just one chuckle may even improve your breathing and heart function! In fact, laughing can work wonders for the heart.

One study showed that laughter therapy helped reduce the blood pressure and cholesterol levels of its participants. Their blood circulation improved, too. Studies have also found that regular laughter can help strengthen your immune system, and it has long-term benefits for those with respiratory conditions.

In addition to your body, laughter is also good for your social life. (And we don’t mean that people will want to spend time with you if you have all the good jokes!) Throughout history, laughter has been an evolutionary sign of understanding. When there are language barriers, laughing together

can create camaraderie and a tighter bond between people of different cultures. The dopamine release that comes with laughter aids in stress relief and creates powerful memories that can improve your mood and strengthen friendships. Of course, laughter has its downfalls, too. Laughing at someone else’s expense is detrimental to their health and can harm your relationships. So, stick to light jokes and actively seek shows, cartoons, or people who make you laugh. You’ll feel good, and your body will be pretty happy, too.

ASPARAGUS AND SMOKED MOZZARELLA

TAKE A BREAK!

PIZZETTES Inspired by EatingWell.com

INGREDIENTS

DIRECTIONS

• 1 lb prepared whole- wheat pizza dough, divided into 6 equal portions • 12 oz asparagus spears, trimmed and cut into 1-inch pieces • 1 tbsp extra-virgin olive oil • 1/4 tsp salt • 1 cup shredded smoked mozzarella cheese • 1/3 cup scallions, thinly sliced • 2 tbsp walnuts, toasted and chopped • 1 sprig of fresh mint leaves, torn • Zest of 1 orange

1. Preheat oven to 500 F and ensure there are two racks in your oven. 2. Line a large baking sheet with parchment paper, stretch each piece of dough into a 7-by-3-inch oval and arrange evenly on the pan. 3. On a second baking sheet, toss asparagus with oil and 1/4 tsp salt. 4.Place dough on top rack and asparagus on bottom and bake for 3 minutes. 5. Remove both trays from the oven, sprinkle cheese over the dough, then top with asparagus and scallions. 6. Return pizzettes to oven and bake until the crusts' edges are golden, about 8–10 minutes. 7. Remove from the oven and sprinkle with walnuts, mint, and orange zest before serving.

• 3 360-456-1444

Published by Newsletter Pro | www.NewsletterPro.com

360-456-1444 | PenrosePT.com

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516

INSIDE THIS ISSUE

1.

THE TASTY TRUTH ABOUT PROTEIN

2. NEED TO HEAL? CHECK YOUR MIND FIRST! 3. THE EASIEST ANTI-AGING TACTIC? LAUGHTER ASPARAGUS AND SMOKED MOZZARELLA PIZZETTES 4. 3 SIMPLE HAND EXERCISES TO AVOID CRAMPS

STOP CRAMPING PALMS WITH 3 SIMPLE HAND EXERCISES Hand health is so easy to take for granted — but the minute we start to lose it, we realize just how important it is. If you’re using your hands to type, scroll on your phone, or do other repetitive motions every single day, this can cause problems later on. Luckily there are some simple hand exercises you can do to keep your joints healthy! A quick tip before we get started: If your hands are feeling painful or stiff, try warming them up with heating pads or soaking them in warm water before your exercises. This will make it easier to stretch and move them. No. 1: Finger Stretch You want to be able to use your hands pain-free and with flexibility. Finger stretches help ensure that’s the case for a lifetime. To relieve pain and improve the range of motion in your hands, first, place the heels of your hands on a flat surface. Then, gently straighten your fingers until they are as flat as possible — but don’t force your joints. Hold for 30–60 seconds. Repeat at least four times with each hand. No. 2: Finger Lift To increase your range of motion and flexibility in your fingers, put your hand in a flat, finger stretch position. But instead of

focusing on keeping your hand as flat as possible, try gently lifting one finger at a time before slowly lowering them. You can also lift all your fingers and thumbs at once, then lower. Repeat for 8–12 times on each hand.

No. 3: Thumb Touch Almost all of our tasks require some coordination between our fingers and thumbs. That’s what this exercise is all about. Press the tips of your thumb and index finger to form an “o” shape with your hand. Create the same shape with your thumb and middle finger. Hold for 30–60 seconds. Repeat this with the rest of your fingers, then do the whole exercise for a total of four times. Going through this workout routine might seem unusual at first, but considering how important our hands are to our daily lives and communication, you certainly won’t regret keeping them in shape. Happy stretching!

4 • PENROSEPT.COM

Published by Newsletter Pro | www.NewsletterPro.com