Penrose PT & Associates - May 2020

THE PENROSE POST

MAY 2020

PENROSEPT.COM | 360-456-1444

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. Penrose Pro is a circuit class addressing all six important functions of fitness: strength, endurance, cardio, posture, flexibility, and balance! Tai Chi Quan Moving for Better Balance teaches eight forms adapted from the 24-form Tai Ji Quan routine. The class will improve your balance and help prevent falls. Monday: Penrose Power, 10 a.m.; Tai Chi Quan, 11 a.m. Tuesday: Penrose Posture, 10 a.m. Wednesday: Penrose Power, 10 a.m. Thursday: Penrose Posture, 10 a.m. Friday: Tai Chi Quan, 11:15 a.m. Saturday: Penrose Posture, 9 a.m.; Penrose Pro, 10 a.m. Small-Group Training Sessions Now Being Held Virtually via Google Hangouts!

CARRYING ON A MAY DAY TRADITION ENTER TOWIN OUR MOTHER’S DAY GIFT BASKET!

They brought enough to feed everyone, and everyone appreciated the time and effort they put in. It made our week, if not our month! In that spirit, my staff and I have found small ways over the years to say thank you to our clients and cheer them on when they meet their goals. Every month, we try to do a giveaway to reward our clients who are working hard and spreading the word about our practice. In the past, we’ve given away tickets for experiences, like massages and exercise classes, and useful items, like massage sticks, shoulder pulleys, and ice packs. This month, in the spirit of May Day, we’re planning our most exciting gift yet, a Mother’s Day- themed basket with a certificate for a free massage and a hot pack! There are a bunch of different ways to enter the giveaway in the first three weeks of May, including these: • Have perfect attendance for all your in-house or telehealth appointments (one entry) • Check in on Facebook when you arrive at the clinic or log in to your telehealth appointment (one entry) • Share two Penrose Facebook posts (one entry) • Refer a friend or family member who comes in to see us or schedules a telehealth appointment (two entries) • Leave us a five-star review on Google (two entries) Thinking back on May Day this year, I realized that I’ve never done a May Day flower drop-off with my sons. I’m not sure why that tradition fell off over the years, but I never forgot the power of small gifts. I’m thrilled to offer you all the chance at a May Day/Mother’s Day present this year, and I’ll have my fingers crossed for you! We’ll draw a name in the last week of May. If you have any questions about the giveaway or how to enter, don’t hesitate to call the clinic. – Dr. Jennifer Penrose

When I was a kid growing up in Fargo, North Dakota, May 1 was one of my favorite days of the year after my birthday, Christmas, and Easter. That’s because my family celebrated May Day, meaning we spent the afternoon making May Day baskets full of flowers to leave on the porches of our friends and neighbors. Every year without fail, we’d sneak our baskets one by one onto front stoops, then ring the doorbell and run away before the door opened. I didn’t know it at the time, but May Day actually dates back to Floralia, the Roman flower festival, so I was participating in an ancient tradition. As a kid, I just loved the thrill of ringing the doorbell and dashing away, but looking back, it’s the image of someone opening the door and smiling at flowers that gets me. A little gift like that can really turn a bad day around, as I’ve been lucky enough to experience myself at Penrose & Associates PT. I often tell people that my team and I have the best clients in the world, and I’m not kidding! Over the years, people we’ve helped recover have made incredible gestures to thank us for our hard work, and they’re always so appreciated. Instead of May Day flowers, we’ve had clients bring in boxes of doughnuts, homemade cookies, and homemade salsa in Tupperware tubs. The salsa was one of my favorite gifts — it was absolutely delicious, and the client wouldn’t tell us what was in it! My staff and I finished the tub off easily, and when we gave it back, the client refilled it and brought it in again. Even more touching, recently a pair of clients who are husband and wife actually made an entire home-cooked meal for our staff. It was so, so thoughtful of them, and the Korean beef bulgogi, garlic green beans, and sticky rice were absolutely delicious. To ensure patient safety during the COVID-19 pandemic, we are hosting our FREE classes virtually via Google Hangouts. Visit our website or call for more details. 360-456-1444

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THE WOMAN WHO RACED 4,200 MILES IN 18 DAYS AND WON MEET CYCLING LEGEND LAEL WILCOX

When Wilcox won the Trans Am in 2016, she became the first woman and the first American ever to do so. According to NPR, the victory came down to a combination of endurance and luck. In the final days of the race, she was in second place behind Steffan Streich when exhaustion sent him pedaling out of Bumpass, Virginia, in the wrong direction. When the two met on the road at 3 a.m., a panicked Streich turned around and sprinted neck and neck with Wilcox toward the finish. After a few miles, she pulled ahead and won. In response to those who said a woman could never win the Trans Am, Wilcox told NPR, “If you beat 'em, you beat 'em. That's what happens. And then everybody has to change the way they think." Perhaps the most impressive thing about Wilcox, even more than her 2016 win, is that she didn’t start cycling until she was 20 years old, when her boyfriend at the time gave her a bike. Since then, she’s competed all over the world, logging a total of 100,000 miles in 35 countries. When she’s isn’t racing, Wilcox encourages teenage girls to try cycling with scholarships and group events. In November 2019, she even starred in “I Just Want to Ride,” a 38-minute film following her quest to win the 2019 Tour Divide Race. To learn more about the film and what makes Wilcox tick, visit LaelWilcox.com.

Picture the distance between Oregon and Virginia on a U.S. map. Now, picture crossing that distance on a bicycle. Odds are you either can’t imagine it or you conjured up a monthslong slog, but in 2016, ultra-endurance cyclist Lael Wilcox crossed that distance in just 18 days and 10 minutes — the second- fastest time in the history of the Trans Am Bike Race. As hard as it is to believe, the 4,200 mile stretch from Astoria, Oregon, to Yorktown, Virginia, is actually a racecourse. Every June, roughly 50–100 cyclists undertake the journey, pedaling through a total of 10 states. It’s an insane obstacle course of cars, mountains, and weather events that riders go through alone, without required checkpoints or designated rest periods.

MEDICARE NOW COVERS ACUPUNCTURE A NEW OPTION TO TREAT LOWER BACK PAIN

College of Physicians found moderate evidence that acupuncture is effective at treating lower back pain and may be a viable option for you if other methods of pain relief aren’t working. WHAT WILL MEDICARE COVER? For those with Original Medicare (parts A and B), your plan will cover up to 12 acupuncture treatments over 90 days. These have to be administered by a licensed acupuncturist to treat chronic lower back pain. If you see noticeable improvements in your condition after your treatment, an additional eight sessions may be covered. WHAT’S THE BIG PICTURE? The CMS’ decision to cover acupuncture marks the first time Medicare has expanded to an area of alternative medicine. The decision came in response to the opioid crisis, which

Good news for Medicare beneficiaries! In a landmark decision, the Centers for Medicare and Medicaid Services (CMS) has opted to cover acupuncture treatments for those suffering from chronic lower back pain. This new treatment option opens more possibilities for those seeking pain relief and hints at more choices becoming available to beneficiaries in the future. If you’ve been wanting to try acupuncture for your chronic lower back pain, then there are some things you should know before seeking treatment. CAN ACUPUNCTURE HELP? Acupuncture is an ancient form of medicine, with roots as far back as 100 B.C. Today, many patients in the United States have found the treatment effective — though clinical trials have proven inconclusive. However, in 2017, guidelines published by the American

has unfortunately highlighted the extremely harmful effects of painkillers on individuals and families. As more alternative medicine treatments are studied, Medicare beneficiaries faced with other forms of chronic pain may have new treatment options opened to them. If you feel that your chronic pain isn’t responding well to physical therapy alone, don’t be afraid to incorporate treatments like acupuncture in conjunction with exercises like yoga. These typically work well as a supplement to physical therapy. If you’ve been suffering from chronic pain and would like an alternative to opioids or surgery, talk to your physical therapist and see what options work with your current treatment.

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UNLOCK YOUR SPICE POTENTIAL! THE TECHNIQUES BEHIND MAKING EXCELLENT INDIAN FOOD

BAGHAR/TARKA (TEMPERING) Add whole spices (cumin, cloves, cardamom, peppercorns, curry leaves, dried pepper, etc.) to oil and fry until fragrant. That’s it! The spices infuse the oil with flavor, and the roasting further develops the spice. You can temper spices at the beginning of a recipe, like a curry, before adding other ingredients, or you can stir it into a dish right at the end, like dal or stew. Every Indian household has a different version of tarka dal, which is essentially prepared lentils with a tempered oil and spice mixture stirred into it. This technique jazzes up any Indian dish, and getting creative with spice combinations is half the fun! BHUNAO (SAUTÉING AND ROASTING) In order to understand how to bhunao, you need to be familiar with masala, an Indian spice mixture that has been ground into a powder or paste. Most commonly, masalas are a combination of onion, garlic, ginger, tomatoes, and spices. However, masala ingredients can

vary according to region and personal preference, but you can find some version of it on the spice aisle of most grocery stores. To bhunao, start by heating oil. Then you add your masala and cook over medium-high heat. As the water in the masala evaporates, it’ll stick to the pan; use splashes of water, yogurt, or stock to loosen it and prevent burning. Do not let your masala burn! Your masala has been “bhunaoed” once it’s thick and shiny and you can see the oil has separated. Finally, add meat and vegetables and cook down to your liking. This is the most important technique for recreating Indian curries, such as tikka masala and korma. Now that you know a few Indian cooking techniques, be creative in the kitchen! When you’re not following a recipe, you can have fun and explore different flavor combinations while still knowing exactly what to do.

Indian food is a dream cuisine for many plant-based, vegetarian, and vegan eaters, but it can seem very intimidating to cook at home. That’s only because you may not be familiar with the cooking techniques used to make it. How do you make the most of your spices? How do you combine vegetables (and/or meat) with the spices? Here are two techniques to get your favorite Indian dishes tasting as authentic as those served at a restaurant.

AVOCADO MAYONNAISE Inspired by The Kitchn

TAKE A BREAK!

Your entree is only as good as the seasonings and sauces that accompany it. We guarantee you’ll be looking for excuses to pair this vegan avocado mayonnaise with all your meals!

INGREDIENTS

• 1 tsp lemon juice, freshly squeezed • 1/2 tsp salt • 1/4 cup olive oil

• 2 ripe avocados • 1 tsp chipotle peppers in adobo sauce • 1 tsp Dijon mustard

DIRECTIONS

3. Turn the processor on again and slowly pour in olive oil. 4. Blend for 1 minute or until smooth.

1. In a food processor, blend

avocados, chipotle peppers in adobo sauce, Dijon mustard, lemon juice, and salt for 1 minute.

2. Scrape the mixture down the sides of the bowl.

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360-456-1444 | PenrosePT.com

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516

1. COVER TITLE 1. ENTER TO WIN OUR MOTHER’S DAY GIFT BASKET! INSIDE THIS ISSUE 2. MEET THE WOMAN WHO BIKED 4,200 MILES IN 18 DAYS A NEWWAY TO TREAT LOWER BACK PAIN 3. THE SECRETS OF INDIAN FOOD AVOCADO MAYONNAISE 4. SHOULD YOU SKIP YOUR WORKOUT IF YOU’RE SICK?

SHOULD YOU SKIP YOUR WORKOUT IF YOU DON’T FEEL WELL? WHY SOME EXERCISE IS BENEFICIAL WHEN YOU’RE SICK

Getting sick is terrible, especially if you’re trying to stick to a consistent workout routine. You may think sickness means more rest days — but in fact, depending on your symptoms, continuing to exercise could be a good thing. While it may seem like common sense to avoid exerting yourself too much when you’re feeling under the weather, the effects of exercising while you’re sick are a bit more nuanced than you think. If you’re sick and trying to decide if you should try to get a workout in, assess where you feel your symptoms. Are they only above the neck? Or are they above and below the neck? Symptoms of a head cold, such as a runny nose, a mildly sore throat, and some congestion, shouldn’t keep you from exercising. At the very worst, you might just have to cut back the intensity of your workout. If you usually go for a run, try decreasing the time of your run or going for a walk instead. There’s actually evidence that exercise can help alleviate symptoms located above the neck when you’re sick. For instance, walking and jogging can help clear up congested

nasal passages. Many runners will attest to the fact that their workout actually helps them feel better when they’re sick. There’s also evidence that yoga can boost your immune system and ease aches related to sinus issues. Saying “om” might even help too, as one study found humming could actually aid in opening clogged sinuses. If you have a fever or any type of stomach problem, however, you should skip your workout altogether. And if your workouts seem to exacerbate your sickness, take a break until the sickness subsides. That said, it’s nice to know that it takes more than a little case of the sniffles to throw off your workout routine!

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