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THE PENROSE POST
NOVEMBER 2023
PENROSEPT.COM | 360-456-1444
How My Family Keeps Thanksgiving Healthy-ish From Turkey Trots to Pumpkin Pie Breakfasts!
Small-Group Training Sessions Now Being Held in Person! COME JOIN US
Somehow, we’re already reaching the end of 2023, and the holiday season is in full swing! Thanksgiving plans are underway, and I want to share with you what my family is usually up to this time of year. Every Thanksgiving morning, we start the day with a turkey trot! No matter where we are, even if we’re out of town, we’ll get our running shoes on for an early morning 5K run. When we come home, it’s time to start cooking our Thanksgiving dinner! I always prep the turkey the night before, so it’s never too much of a hassle. I can’t say our spread is too different from anyone else’s, but since my husband is sensitive to gluten, I make a few dishes that might vary from the norm. Our stuffing has no bread whatsoever, but no one is the wiser! Instead, we use cauliflower with some delicious spices. The flavors are so close to traditional stuffing that I’m not sure if we’ll ever want to go back. Another swap we do is with mashed potatoes. I’ll make a small portion of regular potatoes for the kids, but I’ll also make our tried-and-true parsnip and cauliflower mash. It’s a low-glycemic food and incredibly flavorful (probably because I still add butter and sour cream). Our guests have never noticed the difference! There’s one recipe I will never swap because it’s already too good, and that’s our pumpkin pie. We have a tradition of eating pumpkin pie as a Thanksgiving dessert and as breakfast for the morning after! Can you name a better breakfast than pumpkin pie and a cup of coffee? Me neither! Another tradition of ours is to open a gift on Thanksgiving. The present is usually a game for the whole family to play during the holiday or even movie tickets for that day. Whatever the gift is, it’s always something for the entire family to do together. What’s funny about the present
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.
is that it has to be wrapped in a brown paper bag. It’s a tradition on my husband’s side of the family, but I’m not sure I could 100% explain why the brown paper bag is a must. One reason may be that Thanksgiving is a day of gratitude, so there’s no need for fancy wrapping paper or extravagant gifts. The other reason might be because it’s easy! When it’s time for the dinner feast, the whole family shares what they’re thankful for this year. I already know what I’m grateful for in 2023. Some of you may know that my dad has experienced some health issues recently, but his treatment has been successful, and he’s doing extremely well these days. I’m thankful for his health and the good health of my entire family. I’m also grateful for my passionate team at the clinic, my inspiring patients, and our supportive community who voted our clinic and vaulted us to first place for Best of the South Sound in Physical Therapy. I wish you a wonderful Thanksgiving this year, from my family to yours!
– Dr. Jennifer Penrose
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Walk Your Way to Better Digestion The answer is yes! Walking is a light movement that can help your food move through your stomach and intestines, making digestion smoother. Not only can walking help improve your digestion after eating, but this simple exercise can also bring many other benefits. Just a few include:
We all know the after-lunch slump leaves us counting the minutes to our next nap. But research shows that sleeping or lying down after eating isn’t the best for health (no matter how good it feels). When you do this, you’re not allowing your body the time it needs to digest your food properly, and you may experience various digestive issues, such as acid reflux and heartburn. So, is walking the best activity to do after eating?
• Regulating blood sugar levels • Managing blood pressure • Reducing the risk of heart disease
• Boosting your mood • Improving sleep quality
Of course, regular exercise improves your overall health significantly, even if it’s just a quick walk around the neighborhood! The Post-Meal Walk: When and how long is best? You gain the most digestive benefits if you walk right after eating. Waiting too long afterward may only minimally aid your digestive process. Be sure to get moving as soon after your meal as possible! As for frequency, ideally, you should go for a stroll after every meal. However, to get started, try going for a walk after dinner. You can increase your number of walks as you get accustomed to the exercise. Ten minutes is all you need to reap the benefits of walking after eating. While you can walk longer if you’d like, 10 minutes is doable even with a busy schedule. Plus, if you walk for 10 minutes after every meal, that’s 30 minutes of exercise daily! Take your dog with you or stroll with your headphones, listening to your favorite podcast. How you walk is up to you, but no matter what, you’re doing your mind and body a huge favor!
PODCAST WISDOM: Lifelong Learning Potential
You’re never too old to learn something new! There are plenty of debunked myths floating around about the brain’s ability to absorb information as we age, but the truth is, learning in every phase of life is incredible for your mind. We keep our cognitive skills sharp as we age when we continue learning new information and skills. So, what’s the easiest way to passively learn something new? Tune in to one of these podcasts and continue with your day! Podcasts from experts can provide you with a plethora of compelling information to keep your brain strong. ‘Ologies’ Witty and endlessly informative, “Ologies” is hosted by Alie Ward, a science correspondent with all the humor you need to keep coming back for more. Ward interviews experts
and “-ologists” and asks them not-so- average questions. The information and insight you receive is easily digestible and entertaining. With over 340 episodes at your disposal on most streaming platforms like Apple and Spotify, “Ologies” can keep you
listening to one of over 200 episodes and learn everything you never knew! ‘Maintenance Phase’ With social media and so-called health gurus everywhere, it can be challenging to know what health advice is factual or safe. “Maintenance Phase” debunks all the diet fads, fitness myths, and trendy health gimmicks to keep you informed. With the help of hosts Michael Hobbes and Aubrey Gordon, you learn the actual science behind your body’s health and discover what is true and what is simply trending. With plenty of podcasts at your fingertips, these three are exceptionally entertaining and informative. Put your headphones on and clean up the house, or drive your daily commute with one of these podcasts to keep your brain in tip-top shape!
listening for a long time! ‘You’re Wrong About’
The first step to understanding the world around you is to consider the possibility that everything you know may not be true. That’s where “You’re Wrong About” comes in! Host and journalist Sarah Marshall dives into different historical figures and events falsely covered by the traditional media. From Sinead O’Connor to Bonnie and Clyde, Sarah meets with various experts to go through the cold hard facts and what you likely didn’t know about these people. Start
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Coffee Conundrum: Could Your Morning Brew Harm Your Health?
Millions of Americans start their morning with a piping hot cup of coffee. There’s nothing like
are prone to acid reflux or heartburn. Coffee before food may make symptoms worse. Those with irritable bowel syndrome (IBS) might also beware. Scientists have long known that coffee stimulates our colon muscles and can help people have bowel movements. Some consider it a bonus, but IBS patients are already prone to diarrhea. Coffee causes increased cramping for some, and the effect can be more noticeable on an empty stomach. Coffee can also affect us emotionally. The beverage gives some people jitters, particularly without food. Research indicates the effect is more pronounced in people with anxiety disorders, possibly because jitters mimic anxiety symptoms. Some studies suggest consuming coffee with food decreases the concentration of caffeine in our bodies and makes the effect less likely. Ultimately, whether you should rethink drinking coffee on an empty stomach is up to you. People suffering from GERD, IBS, or anxiety should consider whether their liquid pick-me-up worsens their symptoms. The current research suggests that consuming coffee before food is probably fine for most other people, but it’s always wise to listen to your body for cues. If you feel less than your best after your morning coffee, see whether a change in routine improves the situation.
the familiar smell, comforting warmth, and hit of caffeine to get you ready for the day. But could this common habit actually harm our bodies? For some
people, consuming caffeine on an empty stomach could cause unpleasant side effects.
No definitive data suggests drinking coffee before breakfast will negatively impact you in the long term. Only limited research exists on the matter, and the results are inconclusive. However, some people anecdotally report feeling worse if they drink coffee on an empty stomach, and nutritionists and dietitians believe certain people may be more susceptible to adverse side effects. People with digestive problems should be the most cautious about their morning cup of coffee. Coffee stimulates acid production in the stomach, particularly when it’s otherwise empty. That’s not a big deal for most people, but it can be for those with gastroesophageal reflux disease (GERD) or who
JENNIFER’S GLUTEN-FREE CAULIFLOWER STUFFING
TAKE A BREAK!
INGREDIENTS
• 4 tbsp butter • 1 onion, chopped • 2 large carrots, peeled and chopped • 2 celery stalks, chopped or thinly sliced • 1 small head cauliflower, chopped • 1 cup mushrooms, diced • Kosher salt • Freshly ground black pepper • 1/4 cup fresh parsley, chopped • 2 tbsp fresh rosemary, chopped • 1 tbsp fresh sage or 1 tsp ground sage • 1/2 cup vegetable or chicken broth
DIRECTIONS
1. In a large skillet over medium heat, melt butter. Add onion, carrot, and celery and sauté until soft, 7 to 8 minutes. 2. Add cauliflower and mushrooms and season with salt and pepper. Cook until tender, 5 to 10 minutes more. 3. Add parsley, rosemary, and sage and stir until combined, then add vegetable broth and cover with a lid. Cover until totally tender and liquid is absorbed, 15 minutes. You can always add more spice or flavor to your liking! 4. Serve!
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1. Jennifer Shares Her Family’s Thanksgiving Traditions 2. The Power of Post-Meal Walking Podcast Your Way to a Sharper Mind and Smarter You 3. The Truth About Drinking Coffee Before Breakfast Jennifer’s Gluten-Free Cauliflower Stuffing 4. Rick Springfield Reveals His Secrets to Staying Fit at 73 INSIDE THIS ISSUE
ROCK STAR RICK SPRINGFIELD’S FOUNTAIN OF YOUTH The Power of Fitness and Good Nutrition at Any Age
He’s how old? Rick Springfield continues to shock the world with just how incredible he looks at the age of 73! The ’80s rock star and “Jessie’s Girl” singer has recently released a new album, “Automatic,” and has shown that he still keeps up with his healthy lifestyle. So, what’s Springfield’s secret to a toned body at his age? The musician revealed the not-so-secret key to his excellent health: daily exercise and a nutritious diet. Springfield recently explained, “I work out every day. I just got a trainer and have been working with him. Basically, I watch what I eat, and I try and stay active.” Sounds simple, right?
singer looked unhealthy and too thin. “A friend of mine came up to me and said, ‘Are you okay?’ I got so thin. So I had to put fish back in [for protein].” He also made it clear that he is in no way a home cook, but his wife is the one who keeps him well-fed! Springfield shared that he is extremely grateful for his wife, Barbara Porter, who loves cooking and always comes up with the best recipes for him. Apparently, the singer was never that great in the kitchen! He said, “When I was a bachelor, I’d make a big pot of brown rice, chop up an onion and put that in the rice with a can of tuna. I’d have that, a baked potato and salad, and live off that for a month. Barbara comes up with these incredible things. She loves cooking.”
Photo credit: Wikimedia commons, Adam Bielawskii
While Springfield may have a personal trainer and talented spouse, we can all still learn from his dedication to his body and health. Ultimately, a healthy diet and exercise routine is the simplest (but not the easiest) way to our best health!
Springfield was a proud vegan in the past but has now shifted to a
pescatarian diet. Despite feeling healthy, many people around him stated that the
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