Check out the latest edition of our newsletter!
CAMPUS COMMONS
My answer? It’s time to examine my daily to-do lists carefully and not push myself too hard. We only have so many parties, vacations, walks around the neighborhood, and chances to smell the flowers before we won’t get to experience any of them again. Instead of feeling like I’m not getting enough things done whenever the next rainy December weekend rolls around, I will shut down my computer, grab some popcorn, and enjoy a movie by the fire with the people I love, and just enjoy that they’re there with me.
LIFE TIME TURNING TO-DOS INTO TOGETHERNESS
We wouldn’t even have to say a word.
As I often advise my clients, they won’t benefit themselves if they strain or injure themselves by overdoing it physically. That’s true, but just preaching about self-care and not following it myself is contradictory. Proper self-care means avoiding overdoing it with our schedules, too. We strain our relationships (and miss out on precious moments we may not have a chance to experience again) when we’re constantly busy in other directions. Accepting that not everything needs to be accomplished in one day while devoting time to the people and things that matter most is a muscle I hope to strengthen more this holiday season and into the year right around the corner. A longtime routine rarely changes overnight, but stepping in a better direction every day matters. Imagine how much you can change your outlook and how much you can slow down if you apply that mindset to the next two months. Give it a try … and know that I’ll be working on it right alongside you. Happy Holidays from everyone at Campus Commons Physical Therapy! May you make every second of those shorter days count.
There’s never enough time until you make it.
should focus on how I will keep all the balls in the air with fewer moments to juggle them.
The final two months of the year are hectic for most people. When we’re not working to maintain stability at home, we’re hustling to fulfill our holiday commitments and hit plenty of year-end deadlines. While the next few weeks will be joyous, especially as they’ll likely give us a chance to connect with dear friends and loved ones more than usual, they’ll also be demanding and even frustrating at times.
But I’m not. Well, at least not as much as I usually do.
I see my wife and kids daily, but it’s often more during passing time than downtime . With the kids, it’s sometimes a round of the following:
Me: “Hey, how are you doing? How was your day?”
Or will they?
Them: “Good.”
As a business owner, father, and husband, I’m always in constant “go” mode. I never start a day without some sort of to-do list to complete. I’m in motion from the second I get up until the minute I go to bed. After all, I’m determined to stay on top of things, meet the expectations of those around me, and not let my business fail. Now, considering that days in December are shorter than at any other time of the year, I
Me: “Good!”
And then I’m off to the next thing … which isn’t good, no matter how important I think the next task may be. What’s the point of living in a house with someone if you’re not living life with them? As I get older, so do my kids, so it’s a good question to ask myself.
916-927-1333 1
Melissa McCarthy’s No-Fad Formula for Weight Loss PILOXING, PROTEIN, AND POSITIVITY
HIGH-PROTEIN DIET The actress changed up her diet, focusing on high-protein meals. Protein is essential for reducing cravings, maintaining muscle, and helping your body burn calories. If you don’t have enough protein, your body may start chipping away at your muscles for energy, and you may want to snack more. As you revamp your menu, choose a variety of plant and animal proteins like yogurt, chickpeas, chicken, and fish to incorporate into your recipes. You can use simple, ready-to-go options, like hard-boiled eggs or protein shakes, to get a good dose of fuel no matter how short on time you may be. MINDSET MATTERS One of McCarthy’s biggest game-changers was letting go of the quest for perfection and celebrating small wins. When she stopped stressing about the outcome, she started noticing improvements. You can do the same. Instead of extreme diets,
Actress Melissa McCarthy has turned heads again, but it wasn’t for her comedic chops or a scene-stealing role. The Hollywood star had an incredible transformation in 2015, shedding 50 pounds and gaining a new level of energy and confidence. Her inspiring weight loss wasn’t the result of a crash diet or workout fad, but a mindset shift, healthy dietary swaps, and a powerful mix of exercise styles. Ready to walk the red carpet using this celeb’s secrets to success?
PILOXING When the star was preparing for an action comedy, she learned how effective a mix of Pilates and boxing,
or “piloxing,” could be in losing weight. This blend of workouts addresses flexibility, core strength, and calories, keeping the heart rate up and engaging different muscle groups. Boxing will help you drop pounds, while Pilates will help build lean muscle and improve your overall posture. If you’re not interested in boxing, other activities can elevate your heart rate, like biking or playing pickleball.
you can focus on realistic adjustments and giving yourself grace. Your weight may fluctuate, and you may have days when you have a cheat meal or you are too busy to do a complete workout. That’s okay; it doesn’t mean you have failed. Be flexible. Even a short walk or adding a small salad to your more indulgent meal will make a difference.
Healthy Horizons POWER HABITS FOR A POST-60S LIFE
If you’re about to enter your 60s or are already there, it’s time to get very serious about maintaining your health. First, the good news: The Centers for Disease Control and Prevention suggests that a healthy 60-year-old can expect to live roughly 23 more years. Unfortunately, the World Health Organization warns that the average American begins to experience significant health issues (such as strokes, cancer, and diabetes) around age 76. These figures present a window of roughly 16 years for a 60-something to develop habits that help ensure their remaining years are as healthy and comfortable as possible. Here are two tips to help readers in their journey. DODGE DRINKS IN YOUR GOLDEN DECADE. While moderation is essential when consuming alcohol, anyone over the age of 65 should pay particular attention to how much they drink. Research shared by the University of Rochester Medical Center suggests that this is generally
the age when a person’s metabolism, lean body mass, and water content begin to decline. As a result, their bodies retain alcohol longer, potentially worsening reaction times already impacted by the natural aging process and increasing the chances of physical injuries. While alcohol tolerance varies, the National Institute on Alcohol Abuse and Alcoholism recommends that drinkers 65 or older limit their consumption to seven drinks each week. To help guide seniors on exactly how much alcohol would be considered a single drink, the Institute offers the following guidelines: Beer, Ale, and Wine Cooler: 12 ounces Distilled Liquor: 1.5 ounces Malt Liquor: 8 ounces Wine: 5 ounces SLEEP WELL … AND SEE SPECIALISTS. Of course, maintaining a consistent sleep schedule is one of the best ways to stay healthy
at any age. The U.S. Department of Health and Human Services recommends 7–8 hours of sleep each night and consulting with your physician if you experience disrupted sleep as you age. Additionally, people in their 60s should be vigilant about receiving regular medical checkups, undergoing doctor-recommended tests, and following their physician’s advice regarding lifestyle changes that could help promote physical and mental longevity. Life goes by fast, even if you’re lucky enough to live to 100! Following these simple steps could make your time here healthier and more enriching than you previously thought possible.
campuscommonsphysicaltherapy.com 2
STRIDE AND THRIVE
THE SURPRISING SCIENCE OF WALKING
Walking has long been considered a great way to get our bodies moving and feel better, but recent studies and scientific discoveries have revealed fascinating new information about its benefits. First, a study shared by Harvard Medical School revealed that people who walk for a minimum of 20 minutes daily at least five days a week during the winter months take sick days at least 40% less often than individuals who don’t. This
on our mental health continues to be revealed through groundbreaking research. Last year, an extensive study in Spain found an intriguing link between brief strolls and reducing stress and depression. Study participants who walked at least 7,000 steps daily reduced their likelihood of depression by 31% compared to those who took 2,000 fewer steps per day. When walkers increased their steps to 7,500–10,000, that number rose to 43%.
surprising statistic was derived from studying the daily walking habits of 1,000 men and women.
Back home, the Office of Disease Prevention and Health Promotion recommends that U.S. adults devote 150–300 minutes to moderate aerobic exercise weekly. Walking, especially briskly, is an excellent addition to your fitness routine to help you reach this goal. If you’d like more information about how walking more can be integrated into your physical therapy goals, please contact us to discuss a personalized plan.
Across the pond in England, researchers at the University of Exeter found that a 15-minute walk may be all it takes to calm a sweet tooth. When a craving for chocolate or another high-calorie/high-fat treat strikes, taking a short walk before reaching for these goodies may drastically reduce your desire for them or prompt you to eat less upon returning.
Although walking has clear advantages for our immune systems and waistlines, its impact
TAKE A BREAK
Baked Pineapple Salmon
INGREDIENTS •
1 can pineapple slices, drained, reserving 1/4 cup of juice
• • • • •
4 tbsp hoisin sauce 3 garlic cloves, minced 2 tbsp fresh lemon juice
• • • •
2 1/2 lb side of salmon Salt and pepper, to taste 1/2 cup sweet chili sauce
2 tbsp fresh cilantro, chopped
Lime slices
1/4 cup unsalted butter, melted
DIRECTIONS 1. Preheat oven to 375 F.
2. Line a baking sheet with aluminum foil. 3. Place pineapple slices on baking sheet.
4. Season both sides of the salmon with salt and pepper and lay over pineapple. 5. In a small bowl, whisk together chili sauce, melted butter, hoisin sauce, garlic cloves, lemon, and pineapple juice. Pour over salmon.
6. Bake for 15 minutes or until cooked through. 7. Garnish with cilantro and serve with lime slices.
Inspired by ChefJar.com
916-927-1333 3
916-927-1333 campuscommonsphysicaltherapy.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
425 University Ave. #140 Sacramento, CA 95757
INSIDE
THIS ISSUE
1 2 2 3 3 4
Rethink Your Rush
The Celebrity Routine That’s Actually Sustainable
A Senior’s Guide to Aging Well
Walk Yourself Well
Baked Pineapple Salmon
Why Becoming a Morning Person Isn’t Total Madness
l t
o
H O W D I T C
To the night owls, the world appears to be run by morning people. Schools start at the crack of dawn, coffee shops open and close early, and the world shuts down when the night owls are just getting started.
their alarm 15 minutes earlier every few days and going to bed 15 minutes earlier each time.
Try to make getting out of bed something to look forward to! One way to trick the brain into a more peaceful wake-up is to change the alarm tone to a pleasant, melodic chiming sound. Night owls can also use a light that simulates dawn, slowly making the room naturally
Differing sleep patterns, or chronotypes, are hard-wired to an extent. And while no one chronotype is inherently better than another, night owls face certain disadvantages — including the fact that many important activities start early. The good news is that, with a little effort, night owls can feel at home in a morning-person world. Among helpful habits, night owls should avoid naps in the late afternoon or early evening and develop a routine of gradually cycling down their activities before bedtime. They should block out the stimulating glare of screens and adopt soothing pursuits such as a bath, meditation, soft music, or reading a print book. Night owls should also stick to a consistent sleep schedule, even on weekends. Once sleep routines are well-established, they can begin setting
brighter as they awaken. Sitting outdoors or near a window or light therapy lamp in the morning is also helpful for night owls who want to wake up more quickly. Finally, it’s not just about sleep: Night owls should try to eat like a morning person, too! Studies show that shifting meals earlier can help the body cycle down for bed sooner.
Practicing small changes like these has enabled night owls to shift their sleep cycles as much as two hours earlier — changes that also led to their feeling less depressed and stressed!
4
campuscommonsphysicaltherapy.com
Page 1 Page 2 Page 3 Page 4campuscommonsphysicaltherapy.com
Made with FlippingBook Ebook Creator