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THE PENROSE POST
DECEMBER 2023
PENROSEPT.COM | 360-456-1444
Our Snow-Covered and Heartwarming Traditions Why We Head to the Mountains
Small-Group Training Sessions Now Being Held in Person! COME JOIN US
I know we all love Christmas, but this has to be my favorite season of the whole year. Who doesn’t fall into the festive frenzy when the lights are twinkling, the cookies are fresh from the oven, and your favorite holiday movies — aka “Elf” — are playing on repeat? Above presents and treats, my favorite part of the holiday season is spending time with my family and enjoying the chilly outdoors. Despite growing up in North Dakota, I genuinely cannot handle the cold! But I’ll tough it out if it means I get to hike mountain trails and ski down slopes with my family. We like to head toward the mountains every year, about 2–3 hours away. Whitepass is one of our favorite spots as it’s super family-friendly, and Mission Ridge is another slope we like to ski! Since it’s near Leavenworth, the trek there is perfect for the holidays with the colorful lights and snow-covered mountains. Dan and I love to snowshoe, but in the past, the kids have had more fun playing in the snow rather than walking over it. I remember the last time we tried snowshoeing as a family, the kids wanted to stop and make snowmen instead of hiking. We told them to play to their hearts’ desires, and we’d return later. Dan and I decided to hike just the two of us, as the kids had a much better time creating snow angels and throwing snowballs. We all couldn’t have been happier. Now, perhaps the boys are old enough to like snowshoeing, and we can all do it together! If you’re wondering how someone who doesn’t like the cold can handle all this snow, my family gifted me a heated jacket and gloves for Christmas last year, so I’m more than prepared. I couldn’t recommend them more if you plan on heading to the mountains this winter, which I hope you do! It’s a winter wonderland not too far from your doorstep. The mountains are the
perfect place to be this year as they are the most beautiful when covered with pure white snow. Go out and enjoy it! Besides the adrenaline rush of skiing, we also love to go ice skating at Oly on Ice every year during Christmas break. The rink has live performances, and it’s heartwarming to see all the families in our community come together to soak in the season on ice.
Pilates classes will start at
9 a.m. on Monday and Wednesday! RSVP required.
Yoga for Osteoporosis and
Arthritis 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 fluid and taller after this class. Tuesday: Yoga for Osteoporosis and Arthritis, 9 a.m. Thursday: Yoga for Osteoporosis and Arthritis, 9 a.m.
A few other traditions we can’t go without are decorating gingerbread houses together, caroling with our church, and Christmas Eve candlelit service. The singing choir and glowing candles remind us that this is the ultimate reason for the season, and I couldn’t feel any more grateful for all I have. We end Christmas Eve with a nice dinner out, which often just can’t compare to our classic Christmas Day dinner of Alaskan sockeye salmon and steak! In the end, as long as I’m with my family, I know it will be a perfect Christmas. I hope you get to cherish this holiday with those you love most. Happy holidays, and see you in 2024! – Dr. Jennifer Penrose
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Winter Wonderland Hazards: How to Stay Safe and Avoid
Common Cold- Weather Injuries
While we may get a good laugh from viral videos of people fumbling on ice, injuries that come from these falls can be dangerous. Increased ice and snowfall in winter means everyone should be cautious when treading through this rugged weather, especially those traveling to winter wonderlands this season! Be aware of common winter injuries and causes. With increased risk for injuries during the winter, be aware of the most common types of accidents. The most typical situations leading to severe injury during winter include:
Lastly, take it slow. When walking on ice, be sure not to rush. Slow, short steps are much safer than quick, long strides. Also, ensure you have your cellphone with you in case of an emergency. Drive safely in winter conditions. We should always be driving with the utmost caution, but traveling in winter conditions requires you to be even more alert and prepared. Slick roads and snow-covered streets are a recipe for disaster, but there are a few ways to prevent a collision and keep yourself safe. First, installing winter-grade tires is always a good idea as the season begins in full force. These tires are designed to handle slippery roads, icy conditions, and freezing temperatures. Next, inspect your brakes and your entire vehicle to ensure it can safely drive through winter weather. Finally, use good judgment; if you don’t have to go outside in severe weather, don’t! Play winter sports with caution. For many, winter means the best sports and activities, including snowboarding, skiing, ice hockey, and much more. However, because these sports occur on slippery ice and snow, you’re more prone to injuries. To stay safe, take some extra precautions: Do some warmup exercises. • Wear protective gear, including helmets, gloves, padding, and goggles. • Always stay informed of the weather conditions and heed any storm warnings. • Have fun with a friend in case of an emergency. • Stay hydrated to prevent exhaustion. • Know what to do if you experience an injury. Injuries happen, and it’s essential to assess the severity of the damage as soon as you can. If pain is recurring, seek help from a medical professional. Undergoing treatment as soon as possible is the best way to ensure a speedy and complete recovery. With these wintertime safety tips, you can stay happy and healthy this season! Have fun!
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Slipping and falling on ice
Getting into a car accident caused by icy roads and snowstorms Participating in winter sports and activities
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The resulting injury from any of these situations can occur anywhere throughout the body and range in severity. Shoulder pain, wrist strains, back injuries, head injuries, hip fractures, and ankle sprains are just a few common examples. The best way to prevent an injury is to take safety precautions, especially when facing the season’s harsh elements. Stay safe on the ice. Falling on ice can be painful and even lead to severe injuries for older adults. Salting your driveways and sidewalks is one of the best ways to keep them slip-free so you can avoid a disastrous fall. Another critical way to prevent falls is wearing proper footwear for icy conditions. If you know you’ll be outdoors, put on winter boots or sneakers with good traction!
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The Surprising Science Behind Your Shaky Muscles
TAKE A BREAK! Imagine you’re running through a basic exercise routine. You feel good, so you push yourself harder than usual — and your muscles suddenly start shaking! Every athlete has experienced that moment of panic when tremors hit. But have you ever wondered why your muscles shake? The answer is more complicated than you might think. Shaking muscles can mean at least three things: You’re underprepared for your workout, pushing yourself too hard, or breaking new ground and building muscle! To figure out which option explains your scenario, ask yourself these questions: 1. Did I drink plenty of water today and get at least seven hours of sleep last night? If not, your muscles could be shaky because of dehydration or fatigue. 2. Am I doing a new exercise? If you’ve never done a jump squat or bench pressed 200 pounds,
you’ll probably feel shaky the first time you try a full set. That’s because your body is adjusting to the new motions at a cellular level. Simply put, when you start a workout, your muscle fibers tell your muscle cells whether to contract or relax — and those fibers can get tired of doing their job. When one fiber becomes fatigued, your body adjusts to rely on another. Trying something new (essentially, asking your fibers to give new directions) can confuse your body and delay the tradeoff, making your muscles shake. 3. Am I pushing myself harder than I ever have before? When you amp up the intensity of your workout, your body will often do more muscle fiber “tradeoffs” than usual because you’re demanding more output. When too many tradeoffs happen at once, that can make your muscles shake.
Muscle tremors aren’t always a bad sign. If you’re trying a new exercise or pushing for improvement, they’re part of the learning process! However, if you’re struggling with exhaustion or dehydration, or you think you’re overworking yourself, shaking can be a red flag. Consider reducing the intensity of your workout or taking a rest day. When in doubt, discuss the issue with a physical therapist, especially if you’re recovering from an injury.
SKILLET CHICKEN POT PIE Inspired by TheModernProper.com
INGREDIENTS
DIRECTIONS
• 1/2 cup butter • 1 cup chopped onion • 1 cup sliced celery • 2 cups sliced carrots • 1/2 cup flour • 1 tsp salt • 1/2 tsp pepper • 1/2 tsp celery seed • 1 tsp garlic powder • 1 cup milk • 2 cups chicken stock • 2 cups peas • 4 cups cooked chicken • 1 package frozen puff pastry, thawed • 1 egg
1. Heat oven to 425 F. 2. In 12-inch cast-iron skillet over medium heat, melt butter, then add onion, celery, and carrots. Sauté for 5 minutes. 3. Add flour, salt, pepper, celery seed, and garlic powder to pan and stir. Sauté for 2 minutes. Slowly incorporate milk. 4. Add stock and bring to a simmer, whisking until mixture thickens. Add peas and chicken. 5. Roll out pastry sheet into 16-inch square
on floured surface. Cut into 3-inch squares and place overlapping onto chicken mixture.
6. In a small bowl, whisk egg with 1 tbsp water. Brush egg over pastry and place in oven for 25 minutes or until golden and bubbling.
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
1. How Jennifer Finds Warmth in the Snowy Outdoors 2. Your Guide to Winter Injury Prevention and Safety 3. Why Your Muscles Shake During a Tough Workout Skillet Chicken Pot Pie 4. A Truck Driver’s $14,000 Christmas Miracle INSIDE THIS ISSUE
Truck Driver Received an Emotional Secret Santa Surprise
When truck driver Carl opened his trailer door to a news crew in 2022, he did not appear to be in the mood for company. The 72-year-old East Idaho resident initially seemed standoffish and skeptical of the unexpected correspondent and his camera, asking several questions about why they were visiting him. But when reporter Nate Eaton handed Carl an early Christmas gift from “an anonymous person,” he warily relented and invited the crew inside. When he opened the gift box, Carl found a stack of gift cards inside. He appeared surprised and puzzled, so Eaton explained that four gift cards were worth $500 each for gas for his truck. Another $2,000 was included on four additional cards from a local supermarket so he could purchase groceries. In shock, Carl responded, “Holy crap!”
He began to tear up at the unexpected generosity and shook the reporter’s hand in gratitude when Eaton announced he had one more surprise left. He then handed Carl a cashier’s check worth $10,000 to spend however he wanted. “Thank you so much,” Carl replied emotionally before trailing off, “You don’t know …” It’s unclear how East Idaho News and their Secret Santa chose Carl as the subject of this generosity, but the selection was no accident. Carl had lost a leg above the knee 37 years prior but still worked four days a week at age 72, sometimes clocking 14-hour days. He’d also suffered more recent setbacks; his wife died from a brain aneurysm in 2010. Meanwhile, he had three COVID-19 infections in less than three years. Despite worsening health and
pain caused by his amputated lower leg, Carl continued to begin work at 2 a.m. while also making time to attend his grandchildren’s sports games. Carl explained the gift meant he could finally retire. He repeatedly requested the identity of his Secret Santa, but East Idaho News refused to say. So, Carl instead thanked his anonymous gift-giver through the camera. His hard exterior melted away, leaving only gratitude and awe behind. In his last words in the broadcast, Carl promised to “pay it forward” by finding a way to help someone else.
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