Campus Commons PT - March 2019

CAMPUSCOMMONS

RELAXATION TIME IS FAMILY TIME THE IMPORTANCE OF TAKING VACATIONS

I always try to take my family on vacation when my kids are on spring break. They’re out of school, and we can focus on being a family. Sometimes we’ll go down to Southern California to visit my in-laws just to get out of the area. We’ll travel during the kids’ winter break as well, usually to Tahoe. Our goal is to schedule our free time around our kids’ free time. Business has always come after family. I bend my work schedule around when my kids are free, not the other way around. Our business affords us the flexibility to hang out with our kids more than most people might be able to. As a result, we have a little less financial flexibility, but it’s worth it to have family time. It’s important for me to find opportunities to relax on regular workdays as well. My wife and I try to take at least 20 minutes before bed to just talk and enjoy each other’s company. None of our conversation is business-focused. I actually get cranky if I don’t get that time with her. Aside from that, I treat my lunch hour as my hour to disconnect. I put in headphones and listen to what I want to listen to or read what I want to read. The only thing missing is a sign around my neck that says, “Don’t bother me.”

That being said, I still find it incredibly important to take those long breaks to truly disconnect from work. When I was younger, I would take a day off and not feel any sense of refreshment. I always needed something like five days off to be able to disconnect and, as a result, feel refreshed when I got back to work. The disconnect time, like my lunch breaks, used to just be for me. Now I try to use my free time to relax with family. “TIME SPENT ON VACATION RENEWS THE DRIVE I NEED TO DO MY WORK, AND IT GIVES ME TIME TO FOCUS ON WHAT’S MOST IMPORTANT TO ME.” When we go to Southern California on spring break, we take our kids to Disneyland if they want to go, but the most memorable vacation my wife and I ever took was when we spent a week in Cabo. We were there with some of our family, and it was such a chill vacation, without a lot of rushing around. We just enjoyed the weather, food, atmosphere, and

being together. Every time we get together with our family, the question of when we’re going back to Cabo still comes up. What I want to emphasize from all this is the need to establish a balance between work and relaxation. Time spent on vacation renews the drive I need to do my work, and it gives me time to focus on what’s most important to me. This spring, remember to take a step back and re-energize.

–Mark Eddy

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THE CINDERELLA EVERYONE LOVED TO HATE

THE 1990 UNLV RUNNIN’ REBELS The early ‘90s was a contentious time in college basketball, full of pure amateur competition. The days of the “one and done” player were far ahead, which meant that all the top-level talent was bred in the hotbed of the NCAA. Players like Charles Barkley, Magic Johnson, Larry Bird, and David Robinson had to prove their NBA mettle in the grueling basketball tournament we all know as March Madness. It has always showcased the best of the best, but America has always loved an underdog. Last year, audiences adored Loyola Chicago as they made their way to the Final Four. Cinderella teams fill our hearts with hope and optimism, but not all of them are loveable. Perhaps no small school is more polarizing than the UNLV squad that was put together by the late, great Jerry Tarkanian. The team was nasty, flashy, and, most importantly, downright impossible to beat. “The Runnin’ Rebels” ran the court like no team before. Reports have the 1991 Tarkanian squad referring to the Arkansas Razorbacks’ “40 minutes of hell” as “40 minutes

most acclaimed for its hospitality program to an NCAA basketball tournament regular. After making their first Final Four appearance in 1977, the team started down a path that would take them to four Elite 8s in five years, and there would be no greater success than the season that came to pass in 1990. Most games are back-and-forth, with drama centering around every possession. That was not the case during the 1990 national championship game. Duke coach Mike Krzyzewski guided his team to the final through steady stellar performances throughout the tournament, and all was well until the legendary program met UNLV’s rowdies. The opening tipoff was about as close as Duke ever got to controlling any part of that game. Anderson Hunt, Stacey Augmon, and Larry Johnson ran the Blue Devils off the court, and the Cinderella team everyone came to hate won 103–73 in the biggest blowout in NCAA tournament history.

of vacation” when it beat the then second- ranked team on its home court. The team embodied swagger and wasn’t afraid to create a splash everywhere it went. Most of the noise wasn’t positive, but when you win the national championship the year prior, a little arrogance is necessary to maintain your “bad guy” image. Formally a small state school known to locals as “Tumbleweed Tech,” UNLV wasn’t even a Division I school until 1970. When Tarkanian took over in ‘73, the school went from an institution

3 WAYS TO IMPROVE YOUR BALANCE PREVENTING YOUR NEXT FALL

SQUATS

In 2008, the Centers for Disease Control reported that falls killed 19,700 seniors in the U.S. In the latest info from 2015, that number rose to 28,000. Injuries resulting from falls are one of the most common reasons for hospital visits by seniors. One way to combat this problem is to take time to improve your balance. The muscles used for balance atrophy as we get older, and the best way to prevent a fall or injury is to keep those muscles active. Here are a few ways to do that. This may sound overly simplistic, but that’s why this exercise is a great place to start. You can do this while doing dishes, folding laundry, or standing in line at the grocery store. Try to hold your balance on one leg for 30 seconds before alternating to the other. If you can hold the position for longer than 30 seconds, try doing multiple sets on each leg. You can also try closing your eyes or standing on a surface that isn’t quite as stable to continue developing those muscles. STANDING ON ONE LEG

Squats work well to strengthen your legs and in turn improve your balance. While keeping your

back straight and your core tight, bend at the knees and hips until your thighs are parallel to the floor. If you feel up to it, you could also try doing one-legged squats with one of your legs extended out in front of you.

TAI CHI

There have been multiple academic studies relating the practice of tai chi to greater balance, greater confidence in physical movement, and subsequently fewer falls in seniors. While this exercise requires more time, it is hard to argue with the benefits of what tai chi can do for your balance. Along with these exercises you can do by yourself, Campus Commons Physical Therapy has extensive experience in improving balance and lessening the likelihood of falls. Please feel free to give us a call.

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EASYWAYS TO PREVENT CHRONIC PAIN HOW TO IMPROVE YOUR POSTURE AT WORK

IF YOU STAND ALL DAY:

Most Americans spend about 40–50 hours a week at work. Whether you sit at a desk or move around all day, having good posture is one way you can prevent having to deal with chronic pain down the road. When you are at your place of work, here are a few things you can do to improve your posture. If you spend all day sitting in front of a computer, make sure your chair supports the curve of your spine. Add some pillows if necessary. You want your hips to be as far back in the chair as they can go, with your back resting at a 100–110-degree angle. Your legs should have plenty of room under the desk, and your chair should be low enough that your feet rest completely flat on the ground while your knees are at 90 degrees. When typing, keep your wrists straight and your upper arms close to your torso to prevent shoulder strain. Your computer monitor should be at eye level and about arm’s length away from you. Finally, even if you have perfect posture, sitting in one position for too long can affect your blood circulation. Be sure to get up and move around for a few minutes every half hour or so. IF YOU SIT ALL DAY:

Naturally, if you stand for most of the day instead of sitting, maintaining proper posture will look completely different. You want to stand with your feet shoulder width apart and bear your weight on the balls of your feet. Shift to your toes or from one foot to another every now and again to keep your blood circulating. Another important way to make sure you don’t cut off circulation is to keep your knees slightly bent. Maintain a straight posture, with your stomach tucked in and your shoulders back. You should also keep your head level (keep your earlobes in line with your shoulders). Minding your posture on a daily basis is an easy way to prevent chronic pain in your back, shoulders, and legs. Posture analysis is one of the many services we provide at Campus Commons. If you think your chronic pain might be a result of bad posture, we encourage you to give us a call or visit our website.

TAKE A BREAK

BEET, MINT, AND RICOTTA HUMMUS

Inspired by Bon Appétit magazine

INGREDIENTS

1 6-ounce beet (about the size of an adult fist), scrubbed 1 15 1/2-ounce can chickpeas, rinsed and drained 1/3 cup tahini, well-mixed

• • • • •

1 garlic clove, grated

1 teaspoon kosher salt, or more to taste 1/4 teaspoon fresh ground pepper

1/4 teaspoon ground coriander

• • •

Mint leaves, poppy seeds, and olive oil, for garnish

1/4 cup fresh lemon juice 1/4 cup ricotta cheese

DIRECTIONS

1. Heat oven to 425 F. 2. Wrap beet tightly in foil. On a foil-lined baking sheet, roast wrapped beet until fork tender, about 60–70 minutes. 3. While beet is roasting, blend chickpeas, tahini, lemon juice, ricotta, garlic, salt, pepper, and coriander until smooth. 4. Once beet is cool enough to handle, use a paper towel to remove beet skin. Trim root end and cut into small pieces. Add to blender or food processor, and blend until entire mixture is smooth. Add additional salt if desired. 5. Transfer to a shallow bowl, top with garnishes, and serve.

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INSIDE

THIS ISSUE

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Relaxation Time Is Family Time

The Most Hated Cinderella

3 Ways to Improve Your Balance

How to Improve Your Posture at Work

Beet, Mint, and Ricotta Hummus

Celebrate Dr. Seuss

o o WHOWAS THEODOR GEISEL?

On March 2, Read Across America Day is celebrated by students, teachers, and community members in towns throughout the country. They chose that date to pay homage to one of the

authored 16, which is more than any other author on the list by a long shot. But Seuss did not break into the children’s literature industry easily.

most beloved children’s authors who was born that day: Theodor Geisel. That name may sound unfamiliar to you, but “Dr. Seuss” should ring a few bells. His name alone is so associated with literacy that in 2007, the author of an article in U.S. News & World Report that chronicled the history of 1957 — the year “The Cat in the Hat” was published — wrote, “Greece had Zeus — America has Seuss.” In 2001, Publisher’s Weekly released a list of the bestselling hardcover children’s books of all time in the U.S. Of the books in the top 100, Seuss

Seuss and his nearly 50 children’s books almost never got off the ground. His first children’s book, “And to Think I Saw It on Mulberry Street,” was denied by more than a dozen publishers. Legend has it that Seuss was on his way home to burn the manuscript when he ran into an old friend who suggested another publisher. The rest is history. Given the enthusiasm for reading Dr. Seuss has fostered in children for the past eight decades, it’s no wonder the National Education Association chose his birthday to mark a day dedicated to celebrating reading. After all, he’s often quoted as saying, “You’re never too old, too wacky, too wild, to pick up a book and read with a child.”

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