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THE PENROSE POST
OCTOBER 2021
PENROSEPT.COM | 360-456-1444
In my house, Halloween kickstarts a season of excess. This month, my boys will go trick-or- treating and bring back tons of candy, and after that, we have Thanksgiving, and then Christmas! This time of year always reminds me how lucky I am to have plenty and how important it is to give back to those who are in need. In 2018, my team and I did just that when we closed the clinic for half the day and volunteered at the Thurston County Food Bank. It was inspiring to see trucks constantly rolling in, filled with food to donate from local grocery stores and restaurants. Much of that food was past its sell-by date but still delicious to eat. The toughest thing about our shift was that five people from our team were assigned to work in the freezer organizing and shelving food. It was so cold! I had to run to my car to get gloves for all of us. Still, the shivering was worth the positive contribution we made to the community. I’ll gladly spend hours in a giant freezer if it keeps someone else from going hungry! Since I was a kid, I’ve made helping others a priority thanks to the influence of my church and my dad. He was a dentist and demonstrated how important it is to give back. He used to go on mission trips to Haiti and other developing countries to share his time and expertise for free. I’ve been following in his footsteps ever since by donating and volunteering. WELCOME TO GIVING SEASON! HOW MY TEAM AND I SHARE OUR GOOD LUCK
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!
One of my favorite experiences was donating to Habitat for Humanity and helping them build homes during their “Women Build Week.” I’m always proud to support them because applicants for their homes have to go through a rigorous process to prove they’ve worked hard, given to the community, and have an upstanding record. It feels great to know my time and money are going to worthy people, like a teacher who can’t afford a down payment because she’s a single mom with three boys. Penrose & Associates PT also gives back in other ways. We’ve sponsored the Boys and Girl Club in Thurston County as well as many youth races and trail runs here in town, the Oly Trot race, and the Capital City Marathon. As PTs, both health and fitness are important to us, so we love that our funds go toward helping people stay active as well as offering things like food, water, and first aid. To share my knowledge like my dad did, I interview on podcasts and write health tips for the paper. My team also goes to our local Jubilee Health Fairs and offers free workshops and screenings. Plus, there are always free resources available on our website and at our clinic to help people with running injuries, low back pain, knee pain, neck and shoulder issues, osteoporosis, balance, tips for prevention, and more. To find out how to take advantage of our services, call us today or visit PenrosePT.com .
Here’s to the season of giving!
Penrose Posture, 1 p.m.
– Dr. Jennifer Penrose
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SELF-HELP BOOKS CAN’T DO IT ALL HOW READING FICTION CAN BENEFIT YOU
reading are thinking or feeling a certain way, we tend to think or feel that way with them. Less Stress and Better Sleep When we read fiction specifically, we tend to disengage from the world — and that’s a good thing! Our brains can’t always be functioning at their peak capacity. We need breaks, or else we’ll stress ourselves out and negatively affect other areas of our lives. Stress tends to keep us from sound sleep, but reading fiction before bed engages the imagination, taking us away from the stresses of everyday life before we drift off. More Comfort With Uncertainty Even though many stories (particularly those portrayed in popular movies) have nice happy endings, most people would agree that life sometimes leaves things a little more open-ended. While this fact might stress out some people, researchers have discovered that fiction readers don’t need “cognitive closure” as much as nonfiction readers. Greater Happiness Even if none of the benefits of fiction interest you, everyone wants to find ways to make themselves happy — and for many, that is reading fiction. According to one survey, 76% of participants said that reading makes them feel good and improves their lives. So, what are you waiting for? Dust off that novel you’ve been meaning to read and crack it open!
Many CEOs and other successful individuals continually espouse the benefits of regular reading. Many times, leaders read self-help books to improve their leadership skills and become more successful. This is all well and good, but even the most successful people in the world could be missing out on the unique benefits that come specifically from reading fiction. But what are those benefits exactly? Greater Empathy When a psychologist analyzed 86 functioning MRI (fMRI) studies, he found that the same parts of the brain that fire up when reading fictional stories also fire up when we’re seeking to understand the thoughts and feelings of others. That’s because when the characters in the book we’re
TRY THESE TRICKS TO PROTECT YOUR BRAIN! FEEL YOURSELF TAKING A TUMBLE?
Taking a fall is one of the most common causes of a deadly traumatic brain injury (TBI). This is a pretty scary statistic, considering 1 in 10 adults fall at least once a year, and we all live in a world filled with tripping hazards! Not every fall is deadly, but about 1 in 5 can cause a serious injury. Fortunately, you can do a few things to protect your brain if you feel yourself starting to tumble. The insurance company Lawley recommends these:
over 800,000 patients are hospitalized because of fall injuries — almost always for TBIs or hip fractures — every single year. To prevent those, try to make sure your floors at home are clutter-free and be careful on ice during winter. Of course, these techniques are a last resort. Ideally, you should prevent falls long before you feel yourself teetering: Strengthen the muscles that help you balance on your feet, like your core, lower back, and legs with simple home exercises. You can visit NHS.uk/Live-Well/Exercise/ Balance-Exercises for an easy visual guide or turn to a physical therapist for help.
• Tucking your chin and lowering your head
• Turning your head to the side if you’re falling face first
If you’re young and athletic, you may not need a PT, but physical therapy can be a great option for older
• Protecting your head with your arms while keeping your arms and legs bent to spread out the impact (Don’t fall on only your arms or hands — you could break them!)
adults already experiencing balance problems or people recovering from an illness or injury. In these cases, it’s best to work with a professional to ensure you don’t hurt yourself
• Trying to land on your side
in your quest for better balance! They’ll create a customized treatment plan for you, which will protect you from overdoing it.
• Relaxing your body
• Rolling after impact
In addition to TBIs, many falls also cause hip fractures. The Centers for Disease Control and Prevention (CDC) reports
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grown and eaten in-season have better nutrient composition. “One study that examined vitamin C content in broccoli found that broccoli grown in-season during the fall had twice as much vitamin C as broccoli that was grown out of season in the spring,” the paper reported. 3. It’s good for the planet AND your wallet. Foods grown in-season require fewer energy- and pollution-intensive inputs like heating and fertilizer, making them more eco-friendly. It’s also more likely to be grown in your area, meaning it traveled fewer CO2-producing “food miles” to get to you. For the same reasons, seasonal food is often more affordable for you to buy and for your local farmers to grow! The first step to eating seasonally is to look up seasonal foods in your area on a website like SeasonalFoodGuide.org or to visit your local farmers market. In many parts of the U.S., squash is one of the tastiest, most affordable fall vegetables out there — and cooking with it is a great place to start. If you can get your hands on butternut squash, try making the “Butternut Squash Soup with Crisp Pancetta” from FoodAndWine.com. If delicata squash is more your speed, check out LoveAndLemons.com for a great recipe for “Roasted Delicata Squash With Apples and Sage.” Last but not least, pick up a copy of “Squash: 50 Tried and True Recipes” by Julia Rutland for a full guide to cooking with squash. The crisp autumn sky is the limit! THE TASTIEST WAY TO SAVE THE PLANET 3 REASONS TO EAT SEASONALLY — STARTING WITH SQUASH
The hashtag #SeasonalEating has been shared more than 140,000 times on Instagram, and it’s a movement that goes beyond social media. Chefs, farmers, and environmental activists are all jumping on the bandwagon! Here are just a few reasons why they might tell you to consider choosing fall produce at the grocery store this month.
1. It’s good for your taste buds.
Imported produce is often picked green and gassed with ethylene to produce the signature color. So, it’s no surprise it doesn't taste quite right! Eating seasonally will ensure that your produce is fresh and flavorful.
2. It’s good for your health.
According to the Fairfax Times, studies have shown that foods
TAKE A BREAK!
SLOW COOKER SQUASH, KALE, AND SAUSAGE SOUP Inspired by SugarAndSoul.co
INGREDIENTS
DIRECTIONS
• 1 tbsp vegetable oil • 4 Italian chicken sausages, sliced to bite-size pieces • 6 cloves garlic
1. In a large pot, heat oil over medium heat. Add sausage and cook 4–5 minutes, stirring often, then remove from the pot and set aside. 2. Add garlic and onion to the pot. Sauté 4–5 minutes. Add squash, salt, and pepper. Sauté 8 minutes. 3. In a slow cooker, combine sautéed vegetables, sausage, chicken broth, and seasonings. Cook on low heat for 3 hours and 30 minutes. 4. Open the pot and add the kale. Cook another 20 minutes, then add the red wine vinegar and stir to combine. Cook 10 more minutes, then serve and enjoy!
• 1 onion, chopped • 6–7 cups butternut
squash, peeled and cubed • Salt and pepper, to taste • 4 cups chicken broth • 1 tsp smoked paprika • 1 tsp Italian seasoning • 3 cups kale, chopped • 1 tbsp red wine vinegar
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360-456-1444 | PenrosePT.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
1. HOW PENROSE PT GIVES BACK 2. THE UNIQUE BENEFITS OF READING FICTION TIPS FOR PROTECTING YOUR BRAIN IN A FALL 3. THE TASTIEST WAY TO SAVE THE PLANET SLOW COOKER SQUASH, KALE, AND SAUSAGE SOUP 4. SHOULD YOU TRY COLD SHOWERS? INSIDE THIS ISSUE
SHOULD YOU TRY COLD SHOWERS? 5 BENEFITS OF THE VOLUNTARY FREEZE
4. Gives You Beautiful, Shiny Hair: If you’d love to have lovely, silky hair, cold showers could be better than conditioner. Dr. Debra Jaliman, a dermatologist, told Real Simple the low-temperature water seals your hair cuticles, boosting the shine of your strands. 5. Freezes Away Your Stress: Anxiety and depression run away from cold water! It turns out chilly showers increase endorphins and decrease the hormone cortisol, which is linked with stress. That said, as good as they are for you, cold showers aren’t exactly fun . Back in 2019, the popular YouTuber Matt D’Avella tried standing under the freezing water every day for 30 days to reap its health benefits. You can watch his hilarious journey — complete with shivering, screaming, and self-empowerment — at YouTube.com/watch?v=MsSBBPeNNDY , part of his “30 Day Experiments” collection. If you want to try cold showers yourself, Healthline recommends easing into the habit by “slowly lowering the temperature at the end of a usual shower” and then standing in the chilly water for 2–3 minutes. Take deep breaths and gradually push yourself to turn the temperature down earlier and stay in the cold longer.
Let’s play a game: Would you rather bungee jump off a bridge or take a 10-minute cold shower every day? Unless
you’re afraid of heights, bungee jumping probably sounds more pleasant. But it turns out the shower is the smart choice! Not only are you less likely to get in an accident, but standing under a stream of cold water also has surprising health benefits, according to experts who spoke with Real Simple. Believe it or not, cold showers can do some amazing things. Here are five: 1. Boosts Your Energy: The cold water “wakes up” your body, shocking you into taking deep breaths, which saturates your blood with oxygen. This helps you reach a focused, energized, almost-meditative state. 2. Strengthens Your Immune System: As crazy as it sounds, standing in icy water can actually increase your white blood cell count. Since these cells fight disease, this is a huge win for your health. 3. Helps Keep You in Shape: Speaking of health, cold showers are also supposed to ramp up your metabolism, which helps keep you slim.
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