Power PT & Sports Med June 2018

June 2018


Mark Nowlin

I love this time of year!

June is a great month. Summer is just about here, the weather is warming up, and school is finishing up for all the kids. If your family is anything like mine, the anticipation of summer is wonderful. There’s the opportunity to take a break from all the tests and studying, get away from home for a little bit on a family vacation, or even just try to catch up on all the household chores that we’ve been neglecting over the winter! June is also a great month since we get to celebrate Father’s Day. I’ve been blessed to become the father of three boys, and I’m proud of each of them. It has helped me to better appreciate the role of my father and grandfathers and how they have influenced and helped me over the years. If you are blessed to still have your father (or special father figure) around, make sure to let them know how much they mean to you.

Family vacations are so complicated these days. Resorts. Cruise ships. Theme parks. Staycations. Whatever happened to a good old-fashioned camping trip? Nothing brings the family together like exploring the great outdoors, sharing s’mores around a campfire, or sleeping beneath the stars. But half the battle of camping is knowing where to go. Don’t worry—we’ve got you covered with a few suggestions your family is sure to love! N orth R im C ampground , G rand C anyon N ational P ark , A rizona Visiting the Grand Canyon is on most people’s bucket list, so why not make it your vacation destination? This natural wonder is also an incredible camping location. But you won’t be sleeping in the canyon. North Rim Campground is located beneath towering Ponderosa pines, shading campers from the hot Arizona sun. You can hike in the Grand Canyon, roast marshmallows over an open fire, and watch the sunrise over the Colorado River. Between May 15 and October 31, campsites are available by reservation only, so claim your spot by visiting recreation.gov. S awtooth N ational F orest , I daho Looking to explore the true untamed wilderness? Then venture into Sawtooth National Forest. Northern Idaho is about as far from civilization as you can get, though you’ll never feel alone with the impressive Sawtooth mountains to keep you company. Hike rugged trails, fish in rivers and lakes, and find the perfect place to pitch your tent in the thick forests. But before you head out, be sure to get your wilderness permit from a local Forest Service Office. GET LOST! 7 B est C amping D estinations in the U nited S tates

Enjoy our first edition of Power Pulse!

- Mark Nowlin

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Camping doesn’t have to mean settling for prepackaged snacks, dehydrated meals, and boring hot dogs. In fact, cooking during your camping trip can be fun, easy, and incredibly tasty. One of the simplest ways to prepare camp meals is with a Dutch oven and charcoal. Like crockpots, Dutch oven meals require very little work and dirty few dishes. Best of all, you can add an endless variety of food to your camp menu! The briquettes around the Dutch oven provide long-lasting and consistent heat distribution. The number of briquettes you use depends on the size of your Dutch oven and what you’re cooking. However, you can use the following chart as a rule of thumb to determine how many briquettes you need for certain temperatures and oven sizes. Cooking with a Dutch oven is as simple as combining your ingredients, heating your F lamenco B each , C ulebra , P uerto R ico Puerto Rico isn’t technically in the United States, but it is a U.S. territory, and that counts for this list. Flamenco Beach is the only place on the island of Culebra where camping is permitted, and it’s a beautiful location. Spend the day frolicking in the waves, snorkeling, or relaxing in a hammock beneath the mangrove trees before you grill dinner on one of the many barbecues available throughout the site. It’s all the fun of camping in the wild combined with a tropical getaway. D eath V alley N ational P ark , C alifornia As youmay guess, camping in DeathValley is not for the faint of heart. With sand as far as the eye can see, you’ll feel like you’re in another land as you walk across the dunes. But the desert has little surprises in store for campers bold enough to explore it, like wildflowers in bloom after a summer storm. Try rock climbing, horseback riding, and even golfing. After sunset, you can look up and see some of the brightest andmost brilliant stars you’ll ever view fromplanet Earth. Just don’t forget your water bottle.

O z F arm , N orth C oast , C alifornia If DeathValley doesn’t sound like your dream vacation, try somethingmore relaxing. Oz Farm is the destination for those looking to escape the hustle and bustle of daily life who would still like to use a fully equipped kitchen. An eco-friendly escape, you can enjoy 230 acres of bloomingmeadows, redwood groves, and rushing rivers before returning to your private cabin for the evening. From the scenic Tower Cabin to the relaxing Newbird Cabin, Oz Farm features several housing options, so there’s sure to be one that fits your family. Space is limited, so book your stay at hipcamp. com/discover/california/oz-farm today. N āpali C oast , K auai , H awaii This scenic Hawaiian paradise is another fantastic location for a beach camping trip. But sunbathing on the sandy beaches isn’t the only thing to do here. Nāpali Coast is also home to Kalalau Trail, a stunning 11-mile path that attracts hikers from all over the world. This challenging trail is recommended for experienced hikers only, but the pristine waterfalls and lush valleys make it well worth

the trouble. If you’re thinking about camping at Nāpali Coast, be sure to buy a camping permit at camping.ehawaii.gov/camping/ welcome.html. C arlsbad C averns N ational P ark , N ew M exico While you can’t camp within the caverns, there’s still plenty to explore. Hang out above ground, hike ancient sea ledges and rocky canyons, or travel below the surface to see subterranean caverns and giant stalagmites. During the summer, you might even see the 400,000-plus Mexican free-tailed bat colony that roots in the park. Carlsbad Caverns is the camping destination for adventurous souls. Don’t forget to get your backcountry camping permit when you arrive! Learn more at nps.gov/cave/ planyourvisit/backcountrypermits.htm. These amazing destinations can make your family trip one to remember. What are you waiting for? Grab a tent, get some bug spray, and invite your family on the adventure of the summer!

Charcoal and Dutch Ovens The Perfect Camp-Cooking Pair

briquettes, and placing them beneath and on top of your oven. Each briquette adds 10–20 degrees of heat. For breakfast, prepare a hash with bacon, eggs, onions, potatoes, cheese, salt, and pepper. For lunch, try cooking campfire nachos with tortilla chips, ground beef, beans, onions, cilantro, cheese, and

avocado. And for dinner, butterfly your freshly caught trout and bake it with some potatoes and butter. Cooking while camping should be an enjoyable experience. Pack a Dutch oven and charcoal briquettes the next time you’re out in the wilderness to add a fun and rustic element to your meals.

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ROTATOR CUFF AND SHOULDER PAIN WORKSHOP • What the rotator cuff is, and why it’s a key player in shoulder pain • What the most common causes of shoulder pain are • What successful, natural treatment looks like for you and your loved ones At the workshop you will learn:

If you’re seeking pain relief, or if someone you know is experiencing ongoing shoulder or rotator cuff problems, call us today at 714-557-2100 to reserve your spot.

TUESDAY, JULY 10, 2018 WHEN: 6 p.m. at the Power Physical Therapy Office To register for the Rotator Cuff and Shoulder Pain Workshop, call Mark Nowlin at 714-557-2100 Workshop is free and open to patients, friends, and family. Act fast, though! Only 20 spots are available, and seats will fill up quick. Admission is based on a first-come first-serve basis. Our mission is to help people make good decisions about their health so they can pursue and live the life they dream of.


Power Physical Therapy and Sports Medicine opened in 2011 to help fill the growing need for quality physical therapy in the central and beach communities of Orange County, California. Relieve Your Pain Today We help active adults and athletes get back to the things they love without painkillers, injections, or multiple trips to the doctor’s office. We are dedicated to providing you with excellent care during your time with us so you can resume your normal activities as soon as possible.

• Mark C. Nowlin, DPT, OCS, CSCS, is a California licensed physical therapist and a member of the American Physical Therapy Association • His treatment philosophy is to provide manual treatment combined with proven exercise methods and a home program tailored to help the client achieve optimal results.

“Dr. Nowlin [is] professional, attentive, and knowledgeable. Who would have thought therapy could be enjoyable? I would definitely recommend Power Physical Therapy!” –Arlene M.

Call Today to Reserve Your Spot! 714-557-2100


FATHERSWHO PUT THEIR LIVES ON THE LINE FOR THEIR KIDS This Father’s Day, thousands of dads will receive a “No. 1 Dad”mug to sip coffee out of at the office. But the following dads took that “No. 1” to a new level. B rian M unn gave his son a liver transplant . When doctors discovered that baby Caleb Munn had a rare disease called biliary atresia, they told his parents that he was unlikely to survive past age 2 without a liver transplant. Luckily, his father was a perfect match, and he eagerly donated part of his liver in March of 2015 to save his son’s life. G reg A lexander battled a bear for his son ’ s life . While camping in the backcountry of Great Smoky Mountains National Park, Greg Alexander was startled awake at dawn by the screams of his 16-year-old son, Gabriel. He rushed out of his hammock to see a black bear dragging his son away by the head. Without hesitation, he kicked the beast in the side, and when that didn’t work, he leapt onto its back and started punching it in the face. When the bear finally released Gabriel, Greg threw rocks until it fled. His son was hurt but made a full recovery in the hospital over the coming weeks. 3 Awesome Dads

A rtur M agomedov saved his daughters from ISIS. Artur Magomedov was devastated to discover that his wife had taken his 3- and 10-year-old daughters from their home in Dagestan under the cover of night, flown to Turkey, and crossed into Syria to join ISIS. But he resolved to get his kids back. After a long, hazardous journey, he arrived in Tabqa to embrace his two daughters. To leave the caliphate — under penalty of death — they hitched a ride to the border one night and crawled along a railway line until they were within 70 meters of the border. Then they ran under fire from Turkish border guards until they could scramble into tall grasses. After some help from the Russian consulate in Istanbul, they made it back home, together again and safe.

Take a Break!

Father’s Day


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4 pounds chicken wings 1 stick unsalted butter, softened 1 1/4 tablespoons Thai red curry paste

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1/4 cup soy sauce

1 lime, halved

Extra-virgin olive oil Kosher salt and freshly ground black pepper

1/4 cup honey

Chopped cilantro for garnish


1. Heat oven to 425 F. 2. Rinse wings under cold water and pat dry. Season

3. Blend butter, red curry paste, honey, and soy sauce in a large mixing bowl. 4. Toss wings in butter mixture. Squeeze lime juice on top, transfer to serving plate, and garnish with cilantro.

liberally with salt and pepper, and drizzle with olive oil. Roast on a baking sheet for 25 minutes or until skin becomes crisp and brown.




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INSIDE THIS ISSUE From the Desk of Mark PAGE 1 Turn Camping Into an Adventure PAGE 1 Prepare Camp Meals With a Dutch Oven PAGE 2 3 Fathers Who Risked It All for Their Kids PAGE 3 Take a Break PAGE 3 Father’s Day Chili Lime ChickenWings PAGE 3 Cut Down on Flight Costs WithThis Simple Rule PAGE 4

THE BEST TIME TO BOOK A FLIGHT Save Big on Airfare With This Simple Rule

In case you haven’t noticed, traveling is expensive . It can feel like you’re signing away your soul when you sit down to plan a vacation. But when it comes to flights, there’s good news: They’re getting cheaper! According to a 2017 report published by online travel company ODIGEO, long-distance trips across Europe fell 7 percent last year. Luckily, the same trend is reflected in North American airlines as they engage in a price war to woo a growing base of ultrafrugal travelers.

of 71 times, about $33 each shift. When you purchase your flight is nearly as important as where you’re going. But how do you choose a booking window that will maximize your savings? According to the CheapAir.com study, in which they evaluated 921 million airfares, the best time to book is 21–105 days in advance of your flight, on average. If you want to get even more specific, try to book 55–75 days out, and book on a Sunday. Many travelers swear by Tuesday and Wednesday bookings, but as Condé

Nast Traveler reports, Expedia and the Airlines Reporting Corporation say that Sunday is the way to go, based on data from billions of flights. Tuesday and Wednesday are usually the cheapest days to actually fly, though. The CheapAir.com study also pinpoints the absolute best windows for specific seasons: 54 days for winter trips, 75 days for spring, 76 days for

summer, and 45 days for fall. Of course, these are averages, but if you stick to these rules and check fares regularly on sites like Kayak.com, SkyScanner.com, Momondo.com, and on the handy app Hopper, you can rest easy knowing you’re getting close to the best price possible.

Still, a $600 summer flight to Honolulu isn’t exactly

pocket change. What’s worse, flight prices are slippery; CheapAir.com’s 2017 Annual Airfare Study determined that the fares for any given trip go up or down an average

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