ROC Physical Therapy June 2019

JUNE 2019

916.983.5611

IT’S TIME TO PLAY ‘POMP AND CIRCUMSTANCE’ MY SON JEFF IS OFFICIALLY A MECHANICAL ENGINEER!

June is a crazy month for the Smith family. In addition to my daughter’s wedding (you may have read about her marriage proposal back in March), we will also be celebrating a huge milestone in my son Jeff’s life: his graduation from Seattle Pacific University! While he has spent the last four years taking math classes with names I can barely pronounce, Jeff’s choice to major in mechanical engineering wasn’t a surprise to anyone in our family. Ever since he was a small boy, he’s always had an amazing affinity for cars. The moment matchbox cars were no longer a choking hazard, Jeff had his pockets stuffed with them. He also spent a lot of time during his formative years building Lego cars. I remember having to constantly buy models that were allegedly made for kids in much older age groups. It seemed like his love for cars helped him speed through every Lego model made for kids his age! He sustained his interest throughout middle and high school as well. In fact, I recall him pulling car magazines from the shelves to memorize hundreds of car stats while the rest of the family shopped for groceries. His keen ability to remember even the most minute details was so impressive. His brain just seemed to absorb anything that pertained to cars. It got to the point

where I could point to any car on the road, and Jeff could tell me the make, model, top speed, and average price.

When it came time to research potential colleges, Jeff already

intended on majoring in mechanical engineering. Near the end of his junior year in high school, my wife and I took him on a trip to tour several colleges in both Southern California and Oregon. We asked Jeff if he wanted to make a quick trip over to Seattle to tour schools there, but he assured us he didn’t need to. Not long after we returned home, Jeff received an email from Seattle Pacific, which piqued his interest. One of his friends at school was already planning a visit, so Jeff tagged along. In the end, he loved the campus, the host students, and the city of Seattle so much that when he came home, he knew exactly where he wanted to pursue his degree. While his decision was slightly unnerving for his mom and me, because it was the only school we hadn’t researched and visited, hearing about Jeff’s experiences over the past four years has demonstrated that he knew exactly what he should be doing and where he should be doing it. Very few college students around the world have their career path determined before their first day of

college, and even fewer stick with the first major they declare, but Jeff has worked so hard to get to this day. He uprooted his life to live in a city 12 hours away from his hometown, made a life for himself in a new place, and spent unimaginable hours mastering mathematical equations that leave my head spinning. And even now, his passion for cars continues. In May, Jeff and his fellow students will be competing in a car competition called Baja SAE. They build an off-road car from scratch and compete against universities from all over the country. When Jeff walks down the aisle at his college commencement this month, he won’t just be celebrating his degree; he’ll be celebrating his ability to thrive as an adult.

Congratulations, Jeff! Your mom and I are so proud of you!

–Matt Smith

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IT’S ALL GREEN TO ME THE BEST GREEN FOODS TO ADD TO THE MENU

You need to eat more green foods.

recently noted that people who get most of their vitamin E from their diet tend to have a lower risk for Alzheimer’s disease. It’s all the more reason to enjoy that avocado toast!

No, this doesn't mean green Skittles. Green vegetables comprise one of the most important food groups, and most people aren’t eating enough of them. But if you do decide to get more nutrients from green veggies, remember that not all greens are created equal. Dark leafy spinach is basically a superfood, offering protein, iron, vitamin A, and tons of minerals. Meanwhile, iceberg lettuce or celery may fill your stomach up, but they offer little to no nutritional value. Next time you’re at the grocery store, keep an eye out for these top-rated green vegetables that are both delicious and nutritious.

Edamame

Looking for a filling mid-afternoon snack? Skip the potato chips and help yourself to some edamame. These Japanese soybeans are a familiar sight on sushi menus, but they’re also readily available in the freezer section of your local grocery store. Edamame is delicious and a great source of protein, making it the perfect snack.

Watercress

Avocado

Step aside, kale; here’s the real queen of green. With more calcium than milk, more iron than spinach, and more vitamin C than an orange, watercress is one of the best greens you’re not eating. With all of these extra vitamins, watercress has been shown to improve heart health, bone health, and even act as an antidepressant. Next time you need a pick-me-up, consider a watercress salad. Your whole body will thank you! Bad childhood encounters with canned spinach or steamed Brussels sprouts are why many people avoid green veggies. But the produce section is full of tasty, healthy options waiting to appear on your dinner plate and improve your well-being.

They’re tasty, they’re trendy, and they’re great for your eyes. Avocados are a great source of an antioxidant called lutein, which improves eye health. They’re also rich in vitamin E. Researchers have

WHY TAI CHI IS COOLER THAN YOU THINK BETTER BALANCE WITH THE INTERNAL MARTIAL ART

When you think about martial arts, a few images come to mind: Mr. Miyagi, possibly nunchucks, and people breaking objects using impressive disciplined strength. But one of the most powerful martial arts you may not immediately picture is tai chi. This ancient Chinese form of combat in slow motion is an internal martial art that works from the inside out by developing the body’s internal energy, known as qi, or “chi.” In Chinese medicine, balanced qi is essential to good health. Hundreds of studies demonstrate the mental and physical benefits this quiet martial art provides. Because of its focus on posture, tai chi is particularly helpful for balance. In Harvard’s analysis of 20 different

studies, tai chi was shown to improve cognitive function and slow the progression of dementia more than other forms of exercise. While the movements appear mild, the practice of tai chi requires discipline and strength. That’s part of the reason why it provides a powerful punch of health benefits and also why less than 5 percent of people stick with it. Some teachers say it takes three years to learn the basic movements of tai chi — and more than a lifetime to master. Physical training, combined with the internal meditative aspect of tai chi, are the reasons martial arts legend Jet Li has turned to the exercise in recent years, even campaigning to make it an Olympic event. In an interview,

Li explained his push to make tai chi a more widely recognized and accepted exercise: “In our attempts to push ourselves, we’ve lost sight of an important part of the sporting mindset: balance.” For anyone setting out on a mission to age gracefully, tai chi can help reduce your risk of falling with its focus on posture. An ounce of preventive tai chi may be worth a pound of cure; the Center for Disease Control reports that people pay an average of $35,000 in health care costs every facilities offer opportunities to learn tai chi, from free community classes to entire tai chi facilities. Go see for yourself why this is the martial art everyone should practice. time they fall. Many community centers and health and wellness

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AN ANCIENT SOLUTION TO MODERN PROBLEMS THE TRUTH ABOUT MEDITATION

Close your eyes and take a deep breath.

defy gravity and hover above the earth? Probably not. But there are so many benefits that will leave you feeling lighter in another way. A study published in JAMA Internal Medicine found that mindful meditation lowers stress levels, and patients who habitually meditate report less chronic pain. Another study published in the same journal found that regular meditation also fights depression. Meditating is as simple as sitting in a quiet place, closing your eyes, and focusing on your breathing for a few minutes. Whenever your mind starts to wander, gently bring it back to your breath. You don’t need to climb a mountain or pay for a week-long retreat to start meditating. HOW DO I MEDITATE?

This is the first step in every meditation session. Though often associated with the New Age metaphysical movement, meditation isn’t all about incense and healing crystals. Meditation is an ancient practice that strengthens your mental focus, and recent research suggests that it offers real solutions to modern problems.

foundation for meditation. Popular apps like Calm or Headspace are available on any smartphone and offer guided courses you can start anywhere, anytime. You could also check online or at your local community center for group classes if you would like some in-person guidance. Meditation isn’t a magical ritual that will cure all that ails you, but plenty of research suggests meditation does provide tangible benefits to our mental and physical well-being. Maybe one day, meditation will be as commonplace as daily exercise.

WHAT IS MEDITATION?

Meditation has strong roots in various religious and cultural traditions, but anyone can find value in practicing it. The purpose of meditation is to strengthen your mind by promoting mindfulness, focus, and awareness.

DOES MEDITATION WORK?

It depends on what you mean by “work.” Will meditation allow you to

That said, there are plenty of resources that help beginners build a strong

ZUCCHINI SALADWITH TOASTED HAZELNUTS

TAKE A BREAK!

Inspired by Food & Wine magazine

INGREDIENTS

DIRECTIONS

• 3 small zucchini (3/4 lb.) • 1/2 tsp lemon zest, grated • 3 tbsp fresh lemon juice • 3 tbsp extra-virgin olive oil • Salt and pepper, to taste • 1/4 cup toasted hazelnuts, coarsely chopped • Mint leaves, for garnish • Parmesan cheese, preferably

1. Using a mandolin or very sharp

knife, slice zucchini lengthwise into extremely thin, wide ribbons. 2. Arrange zucchini ribbons on a plate, sprinkle with lemon zest, and drizzle with juice. 3. Drizzle oil over zucchini, season with salt and pepper, and toss. 4. Scatter hazelnuts over the top, garnish with mint and cheese, and serve.

Parmigiano-Reggiano, for garnish

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916.983.5611

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

1635 Creekside Dr. Ste. 101 Folsom, CA 95630

1. COVER TITLE IT’S TIME TO PLAY ‘POMP AND CIRCUMSTANCE’ INSIDE THIS ISSUE 2. ARE ALL GREEN FOODS THE SAME? GIVE TAI CHI A TRY 3. THE TRUTH ABOUT MEDITATION ZUCCHINI SALAD WITH TOASTED HAZELNUTS 4. STRETCHES FOR BETTER BALANCE

2 STRETCHES YOU SHOULDDO EVERY DAY

FOR BETTER BALANCE AND FLEXIBILITY

Your fitness routine is likely centered on building strength, tone, and endurance. But what about your balance? As American Council on Exercise (ACE) certified trainer Robbie Ann Darby points

who suffers from plantar fasciitis): Kneel on the floor, arranging your legs under you so that your shins and the tops of your feet are on the floor and your glutes are resting on the bottoms of your feet. Maintain an upright posture. Raise yourself slightly, pick up your heels, and tuck your toes under. Slowly ease your weight back over your feet so that your glutes are resting on your heels and your toes are stretched. This can be an intense stretch, so ease into it. If it’s too much right now, start by sitting in a comfortable position with one foot in your lap. Gently pull back on your toes until you feel a stretch. Hold for one minute. CALF STRETCH Your calf muscles can limit your ability to place your feet flat on the ground while doing lunges, squats, and other

movements. If your calves are tight, stability can be difficult. To stretch your calves, stand facing a wall and put your left foot behind you, toes facing straight ahead. Lean forward, keeping your heel on the ground and using the wall for stability, until you feel a stretch. Hold for 30–60 seconds, then switch sides. Try adding these stretches to your routine 3–5 days a week, building up to once per day, every day. physical therapy can help. Whether you experience balance challenges related to aging or an inner ear issue, physical therapists can show you how to strengthen muscles and improve flexibility relative to balance — and make it fun in the process! Contact ROC PT at 916.983.5611 to find out how we can help. If you’re experiencing balance issues or are concerned about falling,

out, improving your balance benefits everything you do. By improving your flexibility through stretching, you’ll be able to master the transitions between exercises and develop the power you need for better balance. Here are two essential stretches you can incorporate into your everyday routine. FOOT STRETCH Our feet carry us every day, and when they’re tight, our balance can be affected. Help ease foot tension with this stretch (which is also great for anyone

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