Ty Wilson Law - September 2020

Ty Wilson Law - September 2020

www.TyWi l sonLaw. com 1-866-937-5454

Your Compass MONTHLY

SEPTEMBER 2020

FROM THE DESK OF Ty Wilson

What a difference a year makes. 2020 will be the year struck by COVID-19, which has shut everything down. Some states like Georgia opened up. Other states have opened and then closed again. In looking at this crazy world we have been thrown into, I see a lot of misleading news on the virus. Please note, I do not consider myself an expert on anything virus related. That said, how long do we shut everything down? Do we kill the sports world? Do we stay home indefinitely? Do the people that are required to be at a specific location to work just give up their jobs? Is this the event that will make the internet more important than reality? Whether you are religious or not, this event has certainly had an effect on churches. I know some have started having services, but it is usually only one outbreak before they are shut down again. If you are elderly (I do not have the guts to define that term), or are immunocompromised, you must be extra careful. The reality is we all have to do what is best for us and our families.

A SEASON OF TRANSITIONS

Ease Your Child into a Fall Routine With These Tips

As the seasons begin to change and the days get a little shorter, it might be time to move from a relaxed summer routine to a more structured one. But how do you get the kids on board? Going from the freedom of late summer nights to the more structured evenings of the school year can be tricky, especially if you try to make the shift all at once. Instead, help your family ease into your new fall schedule. Instead of moving bedtime from 10 p.m. to 8 p.m. in one night, shift the time in half-hour increments. Start by winding down earlier, maybe with 30 minutes of reading before bed. Power off electronics and the TV, as well. Turning off screens at least an hour before bedtime helps you and your kids fall asleep more easily, as the blue light from these devices can disrupt your internal clock and make it difficult to fall asleep. For the morning routine, give your kids enough time to wake up and move about their day before they really have to get ready. You can use light in the morning to help them wake up, ideally natural sunlight. As the days grow shorter, help them adjust to the change by turning the lights on earlier. You might even try a sunrise alarm clock that mimics the rising of the sun. Studies have found that our brains adjust better when we are woken up by gradual natural light. It’s a soft signal to our brain that our day is beginning and that it’s time to get moving!

Stay safe,

-Ty Wilson

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If you notice your kids aren’t tired at bedtime or aren’t sleeping through the night even though you’ve powered down devices long before bedtime, consider whether they’ve become overtired during the day, which leads their bodies to produce cortisol, a stress hormone, to compensate. You may need to adjust naptime or add naps to help your child get the rest they need throughout the day when they’re starting a new routine. Make sure exercise is a part of the routine, as well, especially during transitional times. Physical activity helps the body sleep better by producing the hormobubb-nes we need to keep everything running smoothly. Since outdoor time is also essential to sleeping well, try combining the two. You can go for a walk or play a game of tag in the yard — just don’t do it right before bedtime, as this may make it harder for kids to fall asleep. Getting natural light each day helps your child’s body produce the melatonin they need to fall and stay asleep. An afternoon walk on a sunny fall day can do wonders for everyone. You’ll also get a mood boost from the sun’s rays and the chemicals produced during exercise. You can even turn your walk into a leaf-finding adventure for a craft project when you get home or a fun neighborhood scavenger hunt to challenge their brains!

A lot of what happens during the day contributes to good sleep. So, as you’re moving into your fall routine, get off to the best start by easing into it and creating a structure that allows your child to sleep well and start each day feeling refreshed.

GARDENING, GOLD, AND PHOTO SHOOTS 3 Fun Family Activities for Fall

It’s fall, which means social media will soon be saturated with pictures of your friends enjoying “classic” fall activities. Photos of leaf peeping, apple picking, and the occasional scarecrow run rampant. But rather than following the herd, you can make your family the trendsetter of unique fall activities! Here are a few outdoor endeavors your family will love. G et gardening . Fall is the time for harvest, but if you want to enjoy flowers in the spring, it’s also a time for planting. The cooler autumn air is easier on plants, but the soil is still warm enough for roots to grow before the ground freezes

for winter. Tulips, daffodils, and hyacinths are all spring bulbs that need to be planted in the fall. Do a little research with your family to determine the best time to start planting in your area. P an for gold . Here’s one that’s really off the beaten path: Take your family on an adventure panning for gold! Start by planning a road trip out to an old ghost town. Many of them have great tourist attractions that include gold panning. You probably won’t get rich, but it will still be a fun story. If you’re not able to make the trip, you can always create a gold panning operation at home! Visit MessForLess.net/panning-for-gold-activity for a great step-by-step guide on how to go panning for gold in your own backyard. P lan a fall photo shoot . It’s time to freshen up those family pictures hanging around the house. The changing leaves provide a beautiful background for any family portrait. Better yet, the cooler temperatures mean that an outdoor photo shoot won’t be nearly as uncomfortable as it would be in the summer. You can take your pictures by the trees in the front yard or make a daytrip of it. What about pictures at the corn maze or pumpkin patch? It’s never too soon to start planning this year’s holiday card.

Spend this fall outdoors and create great newmemories with your family!

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Do What You Love and Keep Your Body Moving HOWHIIT BENEFITS PEOPLE OF ALL AGES

High-intensity interval training (HIIT) is one of the best ways to burn fat, build muscle, and give yourself a better chance at a longer, healthier life. HIIT workouts are characterized by brief periods (30 seconds to a few minutes) of high-intensity exercise, followed by periods of low- or moderate-intensity exercise. However, what makes these workouts truly remarkable is just how much they can benefit people in every age group. According to Mayo Clinic research, HIIT workouts provide unique benefits to the body on a cellular level. The brief, vigorous exercises actually increase your metabolism and improve the health of mitochondria, the powerhouses that create energy within the cells. By energizing your cells, you can actually reverse the decline in muscle health that occurs as people age. Energizing cells through HIIT benefits everyone, but these workouts can be of particular benefit to those over age 65. Seniors experience diminishing returns on energy produced by their bodies at a cellular level, and HIIT has been shown to reverse that process even in advanced age. HIIT workouts also have many other advantages for people of all ages. The exercises don’t necessarily require any equipment, and you can even see results from adding high-intensity intervals to daily walks. Those with health conditions, such as diabetes and heart disease, can still participate in HIIT. In fact, Healthline reports that HIIT workouts can reduce heart rate, blood pressure, and blood sugar. However, the biggest draw to HIIT

exercises is just how much of a timesaver they are. A few minutes of high- intensity movement can be just as beneficial as roughly 45 minutes of moderate-intensity exercise. You can incorporate HIIT exercises into whatever activities you enjoy, such as walking, cardio exercises, and strength training. If you’re affected by weak joints, you can incorporate HIIT into lower impact exercises, such as swimming or cycling. If you want to feel energized while doing the things you love, then HIIT just might be something you want to try. Just remember to keep a steady pace and don’t overdo it!

Take a Break!

Balsamic Marinated Flank Steak

Inspired by FoodAndWine.com

INGREDIENTS •

2 garlic cloves, sliced

1 cup extra-virgin olive oil, plus more for grilling

•

1 tbsp fresh rosemary leaves

• • • •

1 3-lb flank steak Kosher salt, to taste

• • •

1 tbsp dried oregano

2 tbsp whole-grain mustard 1/2 cup balsamic vinegar

Freshly ground pepper, to taste

DIRECTIONS: 1. Combine garlic, rosemary, oregano, mustard, and vinegar in a blender. Purée until garlic is minced. 2. Add oil and continue blending until creamy, then season with salt and pepper to taste. Reserve 1/4 cup. 3. Place steak in a ceramic or glass baking dish and cover steak with the remaining marinade. Turn to coat the other side, cover, and let marinate in the fridge for at least 4 hours. 4. Remove steak from marinade and let excess marinade drip off. Sprinkle the steak lightly with salt and pepper. 5. Light grill and oil grates with olive oil. 6. Grill steak over moderate heat for 10–12 minutes, turning halfway through, until steak is lightly charred and the internal temperature reaches 125 F. 7. Let the steak rest for 5 minutes. Thinly slice, drizzle reserved sauce, and serve.

LIBRA

EDUCATION

ASTER

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FOOTBALL

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SEPTEMBER

HARVEST

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LABOR

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Inside This Issue From the Desk of Ty PAGE 1 Find Your Fall Routine Without Meltdowns From the Kids PAGE 1 3 Fun Family Activities for Fall PAGE 2 How HIIT Benefits People of All Ages PAGE 3 Balsamic Marinated Flank Steak PAGE 3 Take a Break! PAGE 3 The Nutrients You Need During Physical Therapy PAGE 4

FOODS FOR A FASTER RECOVERY The Nutrients You Need During Physical Therapy

O mega -3 F atty A cids There are three phases to the healing process: inflammation, proliferation, and remodeling. While you might think that inflammation is a bad thing, it’s actually a normal and necessary part of healing. That said, you should still try to reduce inflammation, as it can be harmful in excess. Foods containing omega-3 fatty acids do wonders to control inflammation. Plus, our bodies can’t make omega-3 fatty acids naturally, so we have to get them from what we consume. Foods that are rich in omega-3 fatty acids include fatty fish, olive oil, avocados, pecans, walnuts, and almonds. A ntioxidant -R ich F ruits and V egetables Along with omega-3 fatty acids, the antioxidants from fruits and vegetables can also go a long way in reducing inflammation. Broccoli contains vitamins A, C, and K, as well

as folic acid and several different minerals. (Pro Tip: Cook your broccoli to maximize these nutrients!) Citrus fruits and peppers have high levels of vitamin C, and peppers have high levels of beta-carotene as well. Additionally, turmeric and garlic work wonders during the healing process. P rotein -R ich M eats , N uts , and D airy P roducts When it comes to the proliferation and remodeling stages of healing, healthy sources of protein are the way to go. Lean meats like poultry and fish are easy sources of protein, but if you don’t eat meat, you can also get protein from beans, eggs, nuts, and dairy products. Protein-rich foods will help heal muscles and bones and prevent muscle atrophy. It’s incredible what the body can do with just a few intentionally consumed superfoods!

Attending your physical therapy appointments and doing your at-home exercises as instructed by your PT are crucial parts of your recovery process. However, they’re not the only important steps you should take. What you eat can affect how quickly and well you heal just as much as your dedication to your exercises. By incorporating a few of these foods into your diet, you can heal faster and come back stronger than ever before.

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