Campus Commons Physical Therapy - November 2022

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There’s no greater entertainment for many of us than watching some of our favorite TV shows. There are shows for every occasion. Some make us laugh when we’re feeling down, and others require us to use our critical- thinking skills to analyze what’s actually going on. There are also shows we grew up watching that bring enjoyment to our lives today. Whenever I watch a show from my youth, I’m struck with nostalgia, and memories quickly come flooding back. My brother and I always watched “Gilligan’s Island” when we got home from elementary school. It was a funny, enlightening show with a variety of characters that captured our attention and imagination. Whenever I reflect on this show, I find it funny how there were things that just didn’t seem right, which I didn’t catch when I was a kid. I recently talked with my wife about how the main characters never changed outfits on the island. Gilligan, Mary Ann, the Professor, and the Skipper always wore the same outfits, but side characters changed their outfits regularly. Also, the batteries never died on their radio, and they always got a great connection. These were

things that didn’t bother me as a kid, but I found myself pondering them as an adult.

put something on. I used to watch “Friends” whenever a new episode premiered when I was in my 20s. My classmates from grad school all got together and watched the show. I’ve seen every episode, and it’s been interesting seeing my kids watch a show I loved so much. Many of the issues they tackled or talked about on that show are relatable to a wide range of people while also being timeless. It wasn’t uncommon for me to watch reruns of “Friends” with the kids when they were younger, but they didn’t pay too much attention to it. At some point, it clicked, and my oldest started watching it, and the rest quickly followed suit. TV shows are a great source of comfort and entertainment. We can turn on one of our favorite shows whenever we’re feeling down and immediately feel better. The next time you need a pick-me-up, try watching an old favorite and prepare for nostalgia to embrace you.

Other shows I enjoyed when I was young included “Leave It To Beaver” and “Happy Days.” There was never any real drama with these shows. They always focused on a lighthearted story and had great lessons for kids to learn woven throughout. Everything seemed to be family-oriented, and I was able to relate to the stories being told. The type of TV shows we had back then is very different from what we have today. When my kids were younger, there were two shows they typically watched. The first was “Mickey Mouse Clubhouse.” It had bright colors and familiar Disney characters, so my kids were always content when they watched it. The other show was “The Wiggles,” which starred four Australian guys with their own quirks. It had plenty of music and interactive elements that kept my kids entertained. As my kids got older, their taste in TV shows definitely changed. You can almost always find them watching “Friends” when they

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Raising Thankful Children Most parents want their kids to view Thanksgiving as a meaningful event — not just an opportunity to indulge in turkey and mashed potatoes. Unfortunately, most kids’ eyes will glaze over when their parents launch into a lecture about thankfulness. You will likely find better success by emphasizing the value of gratitude all year long. “What do you say?” It’s a question we all ask our young children after someone does something nice for them. This practice instills good manners, but it shouldn’t be confused with teaching gratitude. Imparting the meaning behind the words “thank you” takes something more. If you want grateful children, you need to be grateful parents. Consider how you can incorporate gratitude more into your everyday life. Are you as thankful as you should be? Do you repay favors and write thank-you notes? Do you regularly talk about why you’re so fortunate or what you’re thankful for? Cultivating gratitude in your life sets a good example, and many studies show it benefits your mental health as well. Next, consider how you can encourage your child to reflect on who they’re grateful for. Acts of kindness and returning the favor to those who have been good to us can inspire kids to put their gratitude into action. Doing some yardwork, sharing a toy, or making a painting as a

gift can help children understand how powerful it can be to outwardly show our gratitude for the people who are in our lives.

Consistency is the most crucial factor, so try to find ways you can incorporate gratitude into your everyday routine. Children of any age can keep a gratitude journal with their parents’ help. Some families also use a gratitude jar where each family member can write what they’re grateful for on a slip of paper and add something different to the jar each week. It’s the perfect way to keep gratitude front and center.

These lessons may not sink in immediately, but by cultivating these positive habits in our everyday lives, you will see a big difference in the long run.

Stay Active While You Work


SET REMINDERS TO MOVE. When you get into a good workflow, it’s not unusual for one or two hours to pass in the blink of an eye. While this might help you get ahead on your work, it could be detrimental to your health if you’re not physically active during this time. Set alarms and reminders on your phone every half hour, so you remember to get up and move. Just standing for a few minutes or taking a lap around the workplace will be beneficial. BE ACTIVE DURING YOUR LUNCH BREAK. Take time to enjoy your meal but be sure to maximize any time you have left over. Don’t just sit in the breakroom waiting for your lunch to end. Go for a walk, climb some stairs, or find another way to move. Utilize the extra time you get, and your body will thank you for it.

Not everyone is comfortable doing jumping jacks or other exercises in the office, though. Thankfully, there are many different ways to incorporate movement and exercise into your busy schedule, even while at work. Here are three things you can try to get more action into each workday.

INVEST IN AN ERGONOMIC SETUP. We sit for long periods throughout the

workday and will often continue to sit once we get home. Sitting for extended periods can be detrimental to our health. To avoid this, you can use a standing desk. There are even portable options available, so you don’t need to replace the entire desk and can transition easily from sitting to standing. Simply standing for a few minutes per hour throughout the workday will help you burn more calories. 2 tired to hit the gym or even go for a walk. That’s why it can be quite beneficial to find time throughout your workday to get in some extra exercise or movement. Finding time to exercise and move can be incredibly difficult some days. We often spend the bulk of our day at work, and when we’ve wrapped up our work for the day, we’re too



It’s no secret that sitting for long periods can be detrimental to one’s health. Still, even with this information readily available, Americans sit longer each day than at any other time in history. The average American sits between seven and 12 hours daily, and office workers often sit for 15 hours each workday. Sitting for an extended time can result in many issues, but one of the most common is back pain. If you’re someone who sits for a long time every day and you’re experiencing back pain, there are simple stretches you can do to relieve that pain. Try taking breaks throughout the day to do some of the following stretches, and you’ll notice improvements to your back in no time. CHILD’S POSE This stretch is excellent for stretching your back and muscles around your hips. To perform the child’s pose, start by kneeling on the ground with your toes together and your knees

hip-width apart. During an exhale, tuck your chest into your knees and extend your arms forward with your palms facing down. Relax your shoulders toward the ground so that your forehead almost touches the floor. Rest in this pose as long as necessary to feel relief.

down to your tailbone without lifting your hips. Hold for up to one minute and switch legs.

SEATED SPINAL TWIST You may be familiar with this stretch. It stretches your hips, glutes, and back while increasing mobility in your spine. Sit on the floor and cross your left leg over your

KNEE-TO-CHEST This stretch will relax your hips, thighs, and glutes

right. Your left foot should be outside of your right thigh.

while promoting overall relaxation. Lie on your back with both knees bent and your feet flat on the floor. Keep your left knee bent or straighten it out and pull your right knee into your chest. Lengthen your spine

Place your right arm on the outside of your left

thigh and your left arm behind you for support. Start from the base of your spine and twist to your left side. Hold for up to one minute and switch sides.


Apple Cranberry Crisp

Inspired by

If you’re feeling old-fashioned, treat yourself to this warm and bubbly dish. Nothing says Thanksgiving quite like a classic apple recipe.

INGREDIENTS • 3 cups peeled and chopped tart apples • 1 1/2 cups cranberries • 3/4 cup packed brown sugar, divided • 1 tbsp lemon juice

• 1/2 tsp ground cinnamon • 1/2 cup all-purpose flour • 1/3 cup butter, cold • Vanilla ice cream (optional)

DIRECTIONS 1. Preheat oven to 375 F. 2. In a large bowl, combine apples, cranberries, 1/4 cup brown sugar, lemon juice, and cinnamon. 3. Grease an 8-inch baking dish and pour the mixture into it. 4. In a small bowl, mix flour and the remaining brown sugar. Cut in cold butter until the mixture is crumbly. Sprinkle this over the fruit. 5. Bake uncovered for 25–30 minutes or until the topping is golden brown and the filling is bubbly. If desired, serve with vanilla ice cream and enjoy!

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425 University Ave. #140 Sacramento, CA 95757



1 2 2 3 3 4

The Shows I Grew Up With

A Daily Dose of Gratitude

3 Tips to Stay Active While Working

3 Stretches to Relieve Back Pain

Apple Cranberry Crisp

Common Nutritional Myths

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IT’S IMPOSSIBLE TO EAT HEALTHY ON A BUDGET. With proper planning and a little extra time spent in the kitchen, nourishing your body doesn’t have to break the bank. By planning meals around sales, shopping seasonally for produce, purchasing frozen fruits and veggies, and sticking to shopping lists, you’ll be off to a good start! EATING AFTER A CERTAIN TIME IN THE EVENING IS BAD. Late-night snacking can surely lead to weight gain or can hinder weight loss efforts, but it’s not because of the time of day. It’s all about how many calories you’ve consumed in the day and why you’re eating. In the evening, it’s more common to get the munchies out of boredom, habit, or craving rather than actual hunger. Don’t let nutritional disinformation get the best of you. Before trying out a new dietary recommendation or altering your routine, always do your research and check with your doctor — you’ll be glad you did!

With access to the internet, social media, and the news, we’re constantly surrounded by information,

altogether, aiming for a diet balanced with healthy fats is the way to go. In fact, fat provides many benefits, including protecting our organs, promoting

and it’s hard to tell what we should or shouldn’t do. But when it comes to what we put in our bodies, it’s not a good idea to experiment. Let’s take a look at some of the most common nutritional myths buzzing around and what makes them dubious!

proper growth and development, and maintaining cell membranes.

EVERYONE SHOULD BE GLUTEN-FREE. For those with celiac disease or a gluten

intolerance, avoiding gluten — the protein present in wheat, rye, and barley — is necessary. However,

YOU SHOULD AVOID HIGH-FAT FOODS. When you visit the supermarket,

for everyone else, whole-wheat products are beneficial to our diets. It’s also important to note that when gluten is removed, it’s commonly substituted with refined starches, sugar, and salt.

“fat-free” food options line the shelves. Many people follow a low-fat diet in hopes that it will help them lose weight and maintain optimal health. But, instead of avoiding fat


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