Take a look at our January newsletter!
THE PENROSE POST
JANUARY 2024
PENROSEPT.COM | 360-456-1444
THE SECRET TO RESOLUTION SUCCESS? ONE-ON-ONE SUPPORT! Sustain Your Fitness Resolutions Through Mentorship
I’m all for New Year’s resolutions, and in my field, health goals are something I can’t promote enough! But I know these fitness and health resolutions are only as strong as your dedication, which can naturally wane through the early months of 2024. I’m sure you’ve seen how busy gyms can get in January and how deserted they become in February. I know a not-so-secret trick to making resolutions stick: Find a mentor. January is National Mentor Month, and I have a feeling it takes place in this month of new beginnings for a reason. We strive harder and further when we’re held accountable. That’s why most people hire personal trainers, life coaches, and so on. I even have business coaches who help keep me on track and focused! Mentorship has pushed me where I need to be, and I’m passionate about doing it for others. This past fall, I had the opportunity to help teach physical therapy in Tacoma. While I was only asked to give a temporary helping hand, it felt terrific to mentor physical therapist students who will be in our communities treating patients in a few years. At our clinic, our therapists are your mentors! We guide you through new movements, different exercises, and lifestyle changes. Our team loves what we do because we get to know you personally and help you on your journey to a healthier you. We get to support you and your health goals in our fitness and wellness programs! We offer free full-body fitness assessments to each of our patients who’ve finished their physical therapy treatment; just because you’ve healed doesn’t necessarily mean you’re at your best. While recovering from an injury, you probably couldn’t work out as much as you needed to. Now that you’ve recovered, it’s time to strengthen your body and bring complete functionality back to your life. Our assessments
evaluate your strength, balance, and mobility to see how you can improve. We offer personal training, Pilates, and modified exercises for those with arthritis, postsurgical conditions, and recently healed injuries. Meanwhile, our wellness program involves our nutrition experts who guide you through anti- inflammatory foods and lifestyle changes to not just lose fat but reduce inflammation (causing joint and arthritis pain) so you can feel better every day — no intense diets or being hungry all day. We just want to show you how to eat for a pain-free and energized life. We’ll provide all the information and guidance you need in our wellness program! I realize just how unique our clinic is compared to most. We have always offered one-on- one treatment to provide the best in-depth care. Many clinics are pushed to have one provider treat 2–3 patients at a time due to Medicare payment cuts, but this makes it nearly impossible to provide the mentorship a patient needs to fully thrive. I hope I never have to stop accepting Medicare patients but offering exceptional 1:1 care is becoming very challenging. If you haven’t already, please let your representatives know that the proposed Medicare cuts will harm access to services for Medicare patients! We’ll continue to do our best and support our patients, no matter what. I hope you’ll let us be your mentors this new year for all your health resolutions! If you’d like to sign up for a full-body fitness evaluation or enroll in our wellness program, email Info@penrosept.com or call our team at 360-456-1444. I hope to see you soon! – Dr. Jennifer Penrose
Pilates Class is offered at 9 a.m. on Monday and Wednesday, and on Friday at 1 p.m. in January. RSVP required. Pilates is great for strong core, healthy back, balance, and better ability to get up and off the floor! Other Wellness Services Include: Massage Therapy, Personal Training, Eating for Joint Health, and Inflammation Coaching
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Why Does Our Body Suddenly Jerk Awake? And Other Fun Facts About Our Body
Your body can do weird things you may have never been able to explain. Well, we’re here to fix that! Here are four fun facts about the human body you may have always wondered about. Lactose Intolerance Lactose intolerance is the inability to fully digest lactose, a sugar in milk and dairy products, as a result of the
90 minutes to several hours, before switching to the other. This cycle is believed to be regulated by the autonomic nervous system and is a natural process most people aren’t consciously aware of. This is also why when you get sick, one nostril can get congested while the other works fine. Body Jerks When Exhausted Have you ever tried to fall asleep only for your body to quickly jerk for no apparent reason? That’s called a hypnic jerk but is also known by other names, like sleep start. The twitch typically happens during the early stages of sleep and is considered a benign myoclonic jerk, a form of involuntary muscle twitch. While the exact reason is not entirely understood, it is theorized that the jerk is a neural mechanism that helps the body transition from wakefulness to sleep. It may occur more often when you are exhausted or anxious. Your Ears Keep Growing While most parts of the human body reach a specific size and stop growing, ear cartilage grows slowly as people age. This phenomenon is due to specialized cartilage cells called chondrocytes that continuously produce new cartilage material. This ongoing growth is not usually noticeable daily, but it can become quite apparent when comparing photographs from different stages of a person’s life.
LCT gene in the body mutating during infancy. The prevalence of lactose intolerance differs by ethnicity and is more common among people of Asian, African, and Native American descent, but the condition affects 65% of the global population. Lactose
intolerance generally manifests in adolescents and young adults and varies in prevalence depending on the region in which a person lives.
One-Nostril Breathing Most people do not breathe equally from both nostrils, a phenomenon known as the
“nasal cycle.” One nostril is usually dominant for a period, ranging from
BREAK A SWEAT WITH LOW-IMPACT WORKOUTS!
Protect Joints, Enhance Strength, and Aid Recovery
Swimming Perhaps the most popular low- impact exercise is swimming. Injured athletes and older gym-goers have long cherished it because the water allows the body to move without pressure on joints and ligaments. The low-impact workout includes cardio, strength, and flexibility! Similar to rowing, swimming allows plenty of customization for intensity. Pilates If you’re searching for an activity that’s less cardio-focused and more strengthening, then head to your nearest Pilates class! Pilates is a low-impact form of exercise involving a variety of movements that target your core muscles and improve your body’s alignment. Many people comment on their improved balance and posture after regularly practicing Pilates, which can make you feel and look taller!
Low impact doesn’t necessarily mean low intensity. While these workouts are gentle on joints and ligaments, they can still make you break a sweat! Low- impact workouts involve movements that don’t require jumping, running, or any other activity that can be harsh on your skeletal system. That’s why they are perfect for people starting to exercise, recovering from an injury, or looking to give their joints just a bit more TLC. Here are some examples of accessible low-impact workouts to try. Rowing You’ve probably seen rowing machines at the gym and were too intimidated to hop on. Yet, rowing machines offer a total body workout without the stress on your joints! No weights are required, and rowing is a strength and cardio workout that can vary in intensity depending on the equipment settings. Simply strap your feet in, grab the handlebar, and start rowing!
Cycling Former runners are known to be cycling fans because it offers the same rush and cardio as running but without the joint pain. Whether on a stationary bike at home, in a spin class at the gym, or cycling through the neighborhood, you’re bound to get your heart pumping. Be sure your bike is adjusted correctly for your size and that you follow the correct form to avoid strain or injury. The key to each of these workouts is to practice with proper form and technique. Partner with a professional or a personal trainer to ensure you gain the maximum benefit from your low-impact workout.
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What You Need to Know About the Glycemic Index Crack the Carb Code
This can lead to an immediate burst of energy, but you’ll soon be crashing and feeling hungry all over again. The slower these carbs are digested, the more stable your blood sugar levels are, leading to longer-lasting energy throughout the day. You will also feel fuller for longer. What separates slow- digesting carbs from fast-digesting carbs is their glycemic index score. What is the glycemic index? The glycemic index (GI) rates different foods by how quickly they release glucose into the bloodstream. The higher the GI score, the faster the carbs are converted to sugar. Any carb with a GI score over 70 is considered a high-GI food (fast-digesting carb). An average score ranges from 56 to 69. However, only slow-digesting carbs have a GI score below 55. Fast-Digesting Carbs to Avoid The goal is to consume carbs that will keep you feeling full longer and not lead BAKED SALMON WITH GARLIC AND LEMON
to rapidly increasing blood sugar levels. In order to do so, you should avoid the following fast-digesting carbs: • Candy • Cake • Soft drinks and juices (with added sugar) • White rice • White bread • Ice cream • Most breakfast cereals • Sugar Slow-Digesting Carbs to Consume To feel less hungry, try eating more low- GI foods, such as: • Leafy vegetables • Tomatoes • Nuts • Whole- wheat pasta • Brown rice • Quinoa • Oats • Legumes • Fresh fruits Incorporating more slow-digesting carbs into your diet will help with weight management and controlling your blood sugar. But you should also be aware that you’re consuming a well-balanced diet!
TAKE A BREAK! Carbs have long been a villain when it comes to trending diets, but are all carbohydrates truly bad for you? The food pyramid doesn’t lie; we all need carbs for sufficient energy. However, some carbs are better than others. The difference is that some are slow- digesting carbs while others are fast‑digesting carbs. Carbs turn into glucose (sugar), but some break down faster than others and can cause quick blood sugar spikes.
Prepare to tantalize your taste buds with a zesty dish that combines salmon with the vibrant flavors of garlic and lemon!
INGREDIENTS
• 2 lbs salmon fillets • 4 cloves garlic, minced • Juice of 2 lemons • 2 tbsp olive oil
• 1 tsp dried oregano • 1 tsp dried thyme • Salt and pepper, to taste
DIRECTIONS
1. Preheat oven to 375 F. 2. Line a baking dish with parchment paper. Place the salmon fillets on the baking dish. 3. In a small bowl, mix together the garlic, lemon juice, olive oil, oregano, thyme, salt, and pepper. Pour the mixture over the salmon. 4. Bake for 15–20 minutes or until the salmon is cooked through. Serve and enjoy!
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
1. The Power of Mentorship in Your Fitness Resolutions 2. 4 Fascinating Facts About the Human Body Revealed Elevate Your Fitness With Joint- Friendly Workouts 3. The Science Behind Slow- and Fast- Digesting Carbs Baked Salmon With Garlic and Lemon 4. A Health Secret From Chris Hemsworth INSIDE THIS ISSUE
READY TO TAKE THE ICY PLUNGE? Why Hollywood Stars Use This Unique Recovery Tool
Enhances Emotional and Mental Well-Being Cold-water immersion has also been credited with offering emotional and mental benefits. While the research is not exhaustive, many proponents attest to improved mood and
Want to look like an A-list Celebrity? Then you should know one of their health
and beauty tricks for staying in shape — taking ice baths. Big names like Chris
Hemsworth, Madonna, and Tom Cruise all take advantage of cold-water immersion. Here are five benefits this icy treatment provides. Reduces Muscle Soreness After a grueling workout, many people turn to ice baths or cold showers to ease sore muscles. Cold-water immersion shows promise in reducing delayed onset muscle soreness (DOMS) compared to passive interventions like rest or heat packs. Boosts Immune System A plethora of anecdotal evidence
mental clarity following a dip in cold water. Provides Anti-Inflammatory Effects
One of the critical assumptions about cold-water immersion is its ability to reduce inflammation, particularly in skeletal muscles. While human data are limited, many believe the practice may be effective for this purpose. Improves Metabolism While the science is still in its infancy, some evidence suggests that the body has to work harder to maintain its core temperature when exposed to cold water, potentially aiding in weight loss and metabolic function. More research is needed to substantiate many of these claims, but existing evidence makes a compelling case for the advantages of cold-water immersion. Whether for athletic recovery or general wellness, this practice may be worth adding to your routine.
supports the immune-boosting potential of cold-water immersion. People who regularly partake in cold swimming
often report that they “haven’t been ill” for extended periods.
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