Take a look at our October newsletter!
THE PENROSE POST
OCTOBER 2022
PENROSEPT.COM | 360-456-1444
10 STATES IN 30 DAYS WE TOOK AN EPIC 4,000-MILE ROAD TRIP
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 in Person! COME JOIN US
This summer, Dan and I packed up our three boys, filled our trailer with a month’s worth of supplies, and hit the highway for a 4,000-mile road trip. During the next 30 days we … • Visited ten states: Oregon, Wyoming, Colorado, South Dakota, North Dakota, Idaho, Montana, Utah, Minnesota, and Washington
transplant in April and then had to live in Minneapolis near the transplant center for 100 days after the procedure. But in mid-July, they finally allowed him to go home! My Dad got to hug my boys and he did some fishing on the lake.
• Watched Dan’s niece, Catie, get married
• Hiked to mountain lakes in Oregon, Wyoming, and Colorado
Our family at Catie’s wedding
• Met Dan’s uncle (and his Harley) in South Dakota during the Sturgis Motorcycle Rally • Visited Wind Cave, one of the longest caves in the world • Reconnected with family we hadn’t seen since before 2020 • Bonded during dozens of nights camping in our trailer
However, he is having a slight reaction with the graft vs. host disease and is being monitored. I’m so grateful I saw him — we never know the number of our days ... Thank you so much for all of your thoughts and please keep my Dad in your prayers. I appreciate every single person who sent me a note or took the time to ask how Dad was doing. You all made
me feel so loved and supported. There have been so many short little bursts of fun throughout our trip. Seeing my parents, hugging Catie after her wedding, watching the boys joke around with their cousins … I could go on and on.
• And much more!
Most importantly, we also visited my dad in Minnesota. We had to park our trailer in Colorado, take a flight to North Dakota, then drive over the Minnesota border
to my parents’ lake house, but the hassle was totally worth it.
Our Bruneau Sand Dune hike in Idaho, the largest in North America
You might remember
from the June newsletter that my dad has been battling cancer. He underwent a bone marrow
If you asked our kids, they’d probably say the best part of the trip was meeting up with Dan’s uncle and niece in Custer, South Dakota. Dan’s uncle drove his Harley there all the way from
Penrose Posture, 1 p.m.
Our alpine sled adventure in Colorado
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EMBRACING THE POWER OF NOW 4 TIPS FOR PRACTICING MINDFULNESS
Slow down. Try savoring the process of a task, even if it isn’t your favorite thing to do. Paying deliberate attention to your daily actions and activities, like doing the dishes or even folding laundry, promotes healthy focus and reduces feelings of being overwhelmed.
Have you ever sat down to eat a bowl of ice cream, then looked down a minute or two later to notice you only have one bite left? What about reaching your destination in the car and not recalling one thing about the entire trip? With the hustle and bustle of our daily lives, it’s tough to be present 100% of the time, but we shouldn’t let our minds go on autopilot. Not only can this be a safety hazard, but it may also impact important relationships and reduce our enjoyment and satisfaction.
Get moving. Incorporating exercise and movement into your daily routine helps you to become aware of your body’s sensations. You’ll
With busy schedules and long to-do lists, how can we be more mindful?
be more appreciative of how your body responds to different stimuli and movements, and this trains you to be more aware of yourself.
Here are four tips to help you embrace the power of now!
Use the power of meditation. You don’t need to meditate for a long time, and it certainly doesn’t require special poses or guidance. But taking just five minutes out of your day to focus on your breathing and clear your mind counts as meditation. It can help you to be more aware, present, and productive, especially in times of stress.
Practice mindful eating. Do you always eat in front of the television or computer? Try eating without distractions, dine in good company, or pay closer attention to flavors and textures of the meal — it’s good for both your body and soul!
Stretching Beyond Your Comfort Zone THE BENEFIT OF TRYING SOMETHING NEW
Since its invention, physical therapy has helped countless people heal and live fuller lives. But there’s more to physical therapy than just recovery. PT is also about constant improvement
Change can be frightening, as can any situation where we don’t know what to expect. But what’s the worst possibility if you pick up a paintbrush, tennis racket, or gardening shovel — even if it doesn’t work out? Once you consider what you’re afraid of, you’ll probably realize just how little rational sense it makes. And it’s well worth overcoming your hesitation. Trying new things helps you build resilience, find skills and passions, meet new people, and keep your mind and body at their best. The process makes us more well-rounded individuals. And even better, it makes us happier and healthier. The hardest part is deciding to take on a challenge and get started. Just remember that you won’t be good at everything. That’s what many people really fear when they resist trying something new — they don’t want to look silly. But it’s fine if you pick up piano or join an intramural soccer team and decide it’s not right for you. The goal isn’t to become great at everything but to be willing to try something. Approach your new endeavors (and yourself) with good humor while giving your best effort. Remember, stretching is good for you.
and a willingness to both figuratively and literally stretch yourself beyond your comfort zone. Since October is Physical Therapy Month, there’s no better time to try something new. Many people enter physical therapy with apprehension. They don’t know what to expect, think physical therapy is not for people “like them,” or believe it won’t work. Feeling nervous is natural, but being successful at physical therapy is about committing oneself to the process. Those who don’t put in the effort will progress much more slowly than those who do. Of course, trying new things comes easier to some people than others. Some crave new stimulation at every turn, while others like a neatly ordered and predictable life. Most of us are somewhere in the middle, but we commonly get stuck in a rut because we continue doing what we know comes easily — and because, deep down, we’re afraid.
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HUNGRY FOR HEALTH The Shift Toward Plant-Based Eating
Plant-based may reduce your risk of cancer. The nutrients present in plant-based foods reduce the risk of getting several types of cancer. Plant-based foods contain phytochemicals, which shield the cells in your body from damage and have awesome anti-inflammatory properties. So, load up on those legumes, whole grains, fruits, and veggies — your body will thank you!
The appetite for plant-based foods isn't slowing down — in fact, it's rising. According to a 2021 Bloomberg report, by 2030, the plant-based food industry is projected to hit $162 billion! Eating plant-based means finding food sources that originate mainly from plants, inherently focusing on fresh produce, whole grains, beans, legumes, seeds, and nuts. Let's explore the benefits of eating plant-based! Plant-based keeps your heart healthy. According to studies posted in the Journal of the American Heart Association, consuming a diet high in plant-based foods may lower the risk of heart attacks and cardiovascular disease. Meat contains saturated fat, which studies show increases the risk of heart problems. But, it’s also important to make sure your plant-based choices are heart friendly, too! Load up on fruits and vegetables, whole grains, and legumes and avoid refined grains, fatty foods, and sugary beverages! Plant-based lowers your blood pressure. Plant-based diets are linked to lower blood pressure, which greatly reduces the risk for strokes, cardiovascular disease, and Type 2 diabetes. The risk of hypertension, or high blood pressure, increases in people who consume large amounts of animal products such as meat and dairy. Even just limiting the amount of meat and dairy in your diet is proven to make a difference!
Plant-based can help you lose weight.
Typically, plant-based foods are lower in calorie density than meats and other animal products, thus you can fill up on fruits, vegetables, and whole grains without the same calorie burden you may experience from other sources of food. With all of the health-based advantages of shifting toward a plant-based diet, more people are catching on and making the switch or reducing their meat intake. What’s on your plate?
Creamy Baked Pumpkin Risotto Nothing highlights fall quite like pumpkin- inspired dishes. Grab your blankets, turn on your favorite movie, and enjoy a delicious meal.
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Alaska for the Sturgis Bike Rally, and he offered to give the boys a ride. They took turns sitting on the motorcycle and clinging to him while he roared up and down a mile-long stretch of road. I’ve never seen the three of them so excited. This trip was a bucket list item, and I couldn’t have made it happen without my amazing team at Penrose & Associates PT. While I enjoyed my vacation, my team held down the fort and kept treating patients with my same values and high standards. I’m so blessed to have them, and I’m happy to be home!
Inspired by FoodNetwork.com
DIRECTIONS
INGREDIENTS
• 5 cups of low-sodium chicken or vegetable broth • 2 cups Arborio rice • 2 cups of pumpkin, diced • 1 1/2 cups canned pumpkin purée • 1/2 yellow onion, minced • Salt, to taste • Pepper, to taste • 1/2 cup fresh basil, chopped • 1/4 cup grated Parmesan cheese • 2 tbsp mascarpone cheese • 2 tbsp olive oil
1. Heat the oven to 400 F and arrange a rack in the middle. 2. In a 3-quart baking dish, combine broth, rice, diced and puréed pumpkin, and onion. 3. Season with salt and pepper, then stir until evenly combined. 4. Cover tightly with aluminum foil and bake until water has been absorbed and rice granules are puffed. 5. Remove from the oven and stir in basil, grated Parmesan cheese, mascarpone cheese, and olive oil.
See in the clinic,
– Dr. Jennifer Penrose
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
1. Jennifer’s Epic Family Road Trip 2. 4 Tips for Being More Mindful INSIDE THIS ISSUE
Why You Should Try Something New
3. The Benefits of Plant-Based Eating Creamy Baked Pumpkin Risotto
4. 5 of the Best Online Workouts
it up freely. One day, you can engage in weightlifting, and the next day, you can be bending and twisting with yoga. From cardio to Pilates, Daily Burn has it all! Nike Training Club From the comfort of your home, you can take part in a wide variety of workouts with trainers available to meet you where you’re at and help you achieve your fitness goals. Whether mobility, strength, or weight loss is your goal, Nike Training Club has multiple options available for you. Best of all, it’s free! Peloton App By now, you’ve surely heard of Peloton, the revolutionary stationary bike. But it’s much more than a bike! The app offers both on-bike training and fun rides and tons of off-bike workouts to keep things mixed up! For those times when a quick at-home workout is just what you need, or the gym is just not your cup of tea, these online classes and programs are your perfect go-to!
The Top 5 Online Workouts Today GET IT DONE!
While we adjusted to spending more time at home, 2020 and 2021 were the years of online workouts, and they are only becoming more popular. The ease of burning calories and building strength right from the comfort of your own home is enticing and practical! Online workouts save time and money, offer privacy, and are flexible. In fact, getting in a quick 20-minute workout has never been easier! Here are some of the best tried and proven online workout programs to check out. Crunch Fitness Live Crunch Fitness has many physical locations nationwide, but they also have a fabulous online workout program that offers tons of variety, new
movements, and on-the-fly workouts tailored to your individual fitness level and needs. Over 85 workouts are available 24/7, and you can even customize your workout and playlist! E.F.F.E.C.T. Fitness on Demand This boot camp-style workout program is available for free on Instagram live or on-demand. Those who have tried it are raving about the energy of the classes, the virtual community presence, and the variety of movements offered. It will build your stamina, strengthen your body, and have you sweating in minutes! Daily Burn This workout program features both group workouts and one-on-one training. With thousands of choices, you can mix
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