Ty Wilson Law - July 2020

Ty Wilson Law - July 2020

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

Your Compass MONTHLY

JULY 2020

FROM THE DESK OF Ty Wilson

I decided this month to write about my son’s baseball team. Well, this year, we played two games before COVID-19 shut down the season. Thankfully, we were blessed by the governor to return to practice at the beginning of June to make the most of what we can. For the month of June, we played two games a week. It is certainly not the season anyone wanted, but we are excited to try to move back into a world of normal again. It is funny how when everything in life suddenly stops, you miss the things you may have complained about before. COVID-19 has been a great reset for many, including myself. This pandemic has helped me focus on important things like my family and our future. I hope you are enjoying this summer and that you can spend a lot of time outside. Make the most of what time you have left.

5 EXERCISES TO REDUCE THE PAINFUL SIDE EFFECTS OF SITTING

to combat many of the other painful side effects of sitting.

Ages ago, our ancestors spent their days constantly in motion, engaged in activities for their survival. According to Harvard evolutionary biologist Jason Lieberman, hunter-gatherers probably walked more than 5 miles every day. As a result, humans enjoy their best health when they remain mostly upright and in motion. But nowadays, finding your next meal doesn’t require nearly as much travel (unless it’s a drive to the closest takeout restaurant). Many jobs ask that we stay sedentary for the majority of the day, and when we’re not working, our couch and the latest Netflix docuseries beckon. While sitting may have become part of our daily lives, we don’t have to suffer the consequences. Here are five quick exercises to help ease back and neck pain

H ead U p , S houlders B ack First, let’s talk about posture. Health experts recommend focusing on keeping your ears directly above your shoulders to reduce the amount of pressure on your neck and back. Next, pull your shoulders back. Help make these postures into a habit by making sure your computer is at eye level so you don’t have to crane your neck up or down to look at it. When using your phone or another handheld device, hold it up in front of you to avoid looking down, which puts pressure on your neck. Y es , N o , U p , D own H ead N od To help release tension that builds up in the neck, try this simple series of neck releases: Start by slowly tilting your head forward

Stay safe.

-Ty Wilson

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position. Rest your back leg on the ground if it is more comfortable. Keep your back straight, and shift your body weight forward. “I tell patients to think of an X on the front of the hip of the back leg. Imagine pushing this X forward while not letting your back arch,” says physical therapist Dr. Erin Policelli. F oot R elease Sitting a lot can shorten some of the muscles in your feet, too, which are crucial for good balance. Help ease foot tension with this stretch: Kneel on the floor, arranging your legs under you so 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. Hold for 30 seconds. Bring these exercises into your daily routine to release the tension that builds when you sit. And of course, this is just the beginning

and hold for a second, then tilt it backward and hold for a second. Return your head to neutral. Next, slowly look to your right, then to your left. Repeat this series of head motions for one minute and make it a part of your daily routine. S hrug I t O ff We tend to hold tension in our shoulders, too, so doing daily shoulder exercises can help to ease it. First is the shoulder shrug: Sitting or standing tall, shrug your shoulders up as high as you can, hold for a couple of seconds, then relax. Do this five times. Next, try shoulder rolls: Roll your shoulders back in a slow, exaggerated motion, engaging your shoulder blades to help you draw your shoulders back. Hold for a few seconds and repeat five times. F lex I t O ut Our hip flexors are another muscle group affected by sitting, which can lead to tight muscles and pain when walking or running. Lengthen these muscles with a simple stretch: Step one foot out in front of the other and bend both knees so you are in a lunge

— use the improvements in the way you feel as motivation to get up and move more throughout your day!

THE POWER OF THE GOLDEN SPICE An Introduction to Turmeric’s Health Benefits

People have raved about many superfoods over the past few decades, but one that’s garnered notable attention is turmeric. Fittingly known as the golden spice due to its orange-yellow hue, turmeric is famous for being a crucial part of Indian cuisine, ayurvedic medicine, and Chinese medicine. But does turmeric actually help people? And if so, how? Let’s start with the basics to find out. W hat ’ s in turmeric ? First, it’s important to know what the spice contains and why researchers are so excited about it. Turmeric is packed with a chemical known as curcumin, which has been shown to provide anti-inflammatory effects, pain relief, antioxidants, and a decrease in the risk of cancer.

Pro Tip: You should not consume excessive amounts of turmeric if you take medication that has blood-clotting effects, such as aspirin. However, a moderate amount typically doesn’t react with these or other medications and has many other benefits. C an it improve joint health ? In many cases, yes! The Arthritis Foundation recommends taking a 400–600-milligram tablet of turmeric up to three times daily. Multiple studies cite turmeric’s ability to reduce inflammation and relieve arthritis pain, and one study even notes that turmeric seemed to work just as well as ibuprofen (Advil) for people with arthritis in their knees. Participants in that study took 800 milligrams of turmeric every day. C an it help the liver ? Yes. One of the spice’s most notable characteristics is its powerful antioxidant abilities. Antioxidants play an important function in our bodies. The average person

is exposed to refined and processed foods, smoking, environmental pollution, and chemicals found in pesticides and drugs. Turmeric can protect the liver from damage due to these toxins, which also aids those who take strong medications known to cause long- term liver damage. C an it decrease symptoms of hay fever and depression ? Some symptoms, yes. The curcumin in turmeric can help reduce hay fever symptoms like sneezing, itching, runny nose, and congestion. When used in tandem with antidepressants, turmeric may help reduce symptoms of depression. There are many benefits to using turmeric in your weekly meal routine. Try out some Indian or Chinese recipes or prepare some Instagram-worthy golden milk. In whatever you make, enjoy the rich flavor combinations turmeric offers!

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Feel Bad About Throwing Away Photos? 4 RULES FOR GUILT-FREE PHOTO DOWNSIZING

If you’ve reached a point in your life where you’ve started to downsize, then you’ve likely grappled with the difficult task of getting rid of photos. After decades of life, how are you supposed to choose which memories are important enough to keep and which aren’t? These four rules can help make this daunting task easier. R ule N o . 1: C ut S cenic V iews You don’t need dozens of photos of that campsite you went to on vacation one summer. If a location was really meaningful, like the beach at your honeymoon, then keep a few, but pictures of the places you’ve been to are far less special than pictures of the people you love. R ule N o . 2: T ell a S tory When you look at a photo, does it make you want to tell a story about the people or places in the image? Could you share plenty of stories about riding around in Dad’s old truck or about how funny your best friend from college was? Keep those photos. Pictures of people whose names you can’t remember or blurry photos you can’t make out can all go. R ule N o . 3: E dit W ell If you have a lot of photos from a specific event or part of your life, think about how long each “chapter” of your life story would be. How much time would you spend writing about your cousin’s wedding or high school

prom? If a certain event didn’t have that much meaning in your life, why dedicate pages and pages of a photo album to it?

R ule N o . 4: T hrow P hotos A way If a photo isn’t important enough to put in an album or frame on the wall, then it doesn’t need to stick around. Don’t put them in a box you’ll have to sort through later. Let the rejects go.

After all that hard work, treat yourself to a photo album shopping spree so you can start organizing the meaningful photos you have left.

Take a Break!

The Best Grilled Summer Vegetables

INGREDIENTS • 1 tsp salt • 1/4 tsp pepper •

(asparagus, mushrooms, red onion, red bell peppers, baby carrots, and yellow squash are great on the grill)

1 1/2 tsp dried Italian seasoning 1 1/2 tsp garlic, minced 2 lbs assorted vegetables, trimmed and halved

5 tbsp olive oil

• • •

• •

2 tbsp lemon juice

1/4 cup parsley leaves, chopped

DIRECTIONS: 1.

In a small bowl, combine salt, pepper, Italian seasoning, and garlic. Brush vegetables with olive oil and place in a large bowl. Top with lemon juice and seasoning mixture. Toss to coat evenly. Cover and refrigerate for at least 20 minutes but no longer than 2 hours.

Prepare the grill at medium- high heat. Grill vegetables in batches, cooking 3–5 minutes on each side until browned and tender. (Carrots will cook longer, 6–9 minutes per side.) Remove from the grill, sprinkle with parsley, and serve hot.

3.

4.

2.

RUBY

LARKSPUR

CAESAR

SPARKLER

PEACHES

FIREWORKS

5.

SUNGLASSES

PICNIC

GRILLING

SWIMMING

POPSICLES

INDEPENDENCE

Inspired by DinnerAtTheZoo.com

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Inside This Issue From the Desk of Ty PAGE 1 Reduce the Painful Side Effects of Sitting PAGE 1 The Power of the Golden Spice PAGE 2 4 Steps to Finally Sort Through Old Photos PAGE 3 The Secret to Delicious Grilled Veggies PAGE 3 Take a Break! PAGE 3 What Does the Constitution Mean to You? PAGE 4

WHAT DOES THE CONSTITUTION MEAN TO YOU? Debating the Document That’s Shaped Our Country

offers up over $188,000 annually in scholarship money to debate winners.

Most teenagers are more interested in hanging out with their friends and listening to the next cool band than diving into the United States Constitution. But that’s exactly how some students have been spending their mornings, afternoons, and evenings: studying and preparing to debate their peers all over the nation about the contents of the 200-year-old document. Their motivation? Prestige, honor, and thousands of dollars of scholarship money. Sponsored by the American Legion, these constitutional debates were started in 1938 with the intent to “develop deeper knowledge and appreciation for the U.S. Constitution among high school students,” according to the Legion’s website. In the process of writing the speeches they’ll debate, students under 20 learn the history of U.S. laws and develop a better understanding of the rights and privileges of American citizenship. The legion

For one of those winners, in addition to helping pay her way through college, the debate experience also provided fodder for a Broadway play. In “What the Constitution Means to Me,” playwright and actor Heidi Schreck recounts her experience of debating the Constitution in American Legion halls all over the U.S. In the largely autobiographical play, theatergoers get to see the experience through the eyes of 15-year-old Heidi (played by Schreck in the original production) as she gives her speech and talks about the Constitution. At other times, viewers see the grown-up Schreck reflect on the evolution of the Constitution’s meaning over the years and how her debate experiences shaped her understanding of what it means to live under the rules of this governing document.

For Heidi Schreck, as well as for hundreds of other debaters, developing a close relationship with the Constitution helped pay her way through college and gave her a better understanding of the principles our country was built on. This month is a great time to take a look at the document that shaped our country’s past and continues to shape its future.

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