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FROM THE DESK OF
Tom Thoman
A little about us …
Foothills Physical Therapy was established in Cornish in 2006 and is co-owned by Tom, Jim, and Hayes, who are also physical therapists. After hearing about people having to drive an hour or more for their physical therapy rehabilitation needs, we felt that we could fill this missing piece of this wonderful community. We started small but grew quickly and within a year purchased the “Bag Lady” building off of Main Street. With a little TLC, we were able to transform the original “Exhibition” building into a physical therapy clinic. We also made some enhancements to the attached post and beam structure and turned it into a beautiful gym that is open to the public. Over the past 12 years, we have continued to grow and become an integral part of the community, serving all the physical therapy needs of Cornish and the surrounding communities. We have developed strong relationships with our patients and love to hear about all the “local news.” Please stop by for a visit — even if you have been here before — just to say hi, get a tour of our facility, and to let us know how you are feeling!
WE HOLDTHESETRUTHSTOBE SELF-EVIDENT T he S tory of the D eclaration of I ndependence
Every American knows that the Fourth of July commemorates the adoption of the Declaration of Independence in 1776 — it’s also called Independence Day, after all. The story behind the document, however, gets less attention than it deserves. It’s a fascinating tale, culminating with the birth of the United States of America as we know it.
The Road to Declaration
Even after the early battles of the American Revolution, which began in earnest during April of 1775, it was unclear what shape the rebellion would take. At that point, independence was still far from certain. As the Second Continental Congress convened in Philadelphia in May of that year, two groups formed around polar opinions. “The fundamental issue between them was were they fighting for their rights as Englishmen within the British Empire, or were they going to fight for independence?” says historian Richard Slotkin. It was not an easy choice, and both sides held passionate opinions. As the calendar changed to 1776, those in favor of breaking from King George III began to gain momentum. The growth of the revolutionary movement had a number of causes, but two in particular stand out. In late 1775, King George III spoke to Parliament with the goal of enlarging the Royal Army and Navy to quash the rebellion. He went so far as to solicit help from foreign mercenaries. Word of this decision reached the colonies in January 1776, making reconciliation seem less likely than ever before. During the same month, Thomas Paine published his famous pamphlet “Common Sense,” which advocated for outright independence. “The custom of all Courts is against us, and will be so, until by an independence we take rank with other nations,” Paine wrote. “Common
We listen!
-Tom Thoman
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Cover story, continued ...
Sense”was wildly popular, selling more than 150,000 copies in its first weeks of publication, and created a groundswell of colonist support for independence.
over the next few days with input from all Congress members. This revision process coincided with convincing the final holdout states to move toward independence. By July 2, independence had been decided, with 12 states voting in favor, one absenting, and zero against. Jefferson thought that July 2 would become a national holiday as a result of this vote. Turns out he was two days off. That’s because two days later, the final text of the Declaration was approved and sent to the printer, and this event became the moment synonymous with the birth of our nation.
While this remarkable passage is the one everyone remembers, it’s only a small portion of the Declaration. Structurally, the text proceeds like a classic example of a rhetorical argument. It begins by proposing that if a government is oppressive and unjust, it should be overthrown. Then, it lists the ways the British government has been unjust to its colonial citizens. Finally, it concludes that because of these grievances, it is time for the U.S. to establish a government of its own. It’s also a literary achievement, full of timeless sentences that are as compelling to read today as when they were written. Somehow, the text achieves both clarity of argument and an overflow of emotion. It was so powerful that it stirred revolutionary emotions across the world, most notably in France. This Fourth of July, why not take the time to read the Declaration of Independence? It’s something few U.S. citizens do, and you’ll likely find it about as awe-inspiring as the biggest display of fireworks you can imagine.
Drafting the Document
Once a route forward was agreed upon, Congress set about drafting a formal document to dissolve all ties with Great Britain. They assigned a group of five congressmen, now known as the Committee of Five, to begin work on what would become the Declaration of Independence. That group comprised John Adams, Ben Franklin, Thomas Jefferson, Robert R. Livingston, and Roger Sherman. Most people believed that Adams, one of the earliest supporters of revolution, should be the man to pen the document. Adams, on the other hand, was insistent that Jefferson was the man for the job. Not much is known about how Jefferson wrote the document, but we are certain that he presented it to Congress on June 28, 1776. The original draft was heavily revised
The Power of the Prose
“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.”
–The Declaration of Independence
All You Need to Know About Fasted Cardio Fat-Loss Technique or Workout Sham?
Why Fasted Cardio?
Fasted cardio is rapidly becoming a mainstay in a variety of fitness regimens. The principle states that participating in aerobic exercise while in a fasted state will burn fat at a higher rate. But there’s a lot that goes into how this modality achieves its end goal.
When your body is in a fasted state, lipolysis and fat oxidation increase drastically. Lipolysis is the breakdown of fat cells for energy, and fat oxidation is when your body burns that energy. So when you start pounding the pavement with your new pair of running shoes before breakfast, your body is going to target fat cells to burn for energy, resulting in increased fat loss.
What Is a Fasted State?
What Are the Downfalls?
Fasting doesn’t have to mean denying your body food for days on end. Technically, your body is in a fasted state when your insulin levels reach homeostasis and your body begins metabolizing stored body fat as its source of energy, normally about 8–12 hours after your last meal.
The fitness community is full of polarizing views on just about every workout methodology. For every proponent of fasted cardio, there’s an equal and opposite force against it. The main struggle most fitness aficionados have with fasted cardio is that while your body will burn fat, it will also target muscle, so you will lose some of your overall muscle mass. Another difficulty can be sustaining enough energy to maintain your workout. If you’re looking for the solution to your fat-loss goals, fasted cardio could be the answer. The only way to know is to try it for yourself. As always, check with your doctor or trainer before starting a new fitness regimen. And don’t forget to refuel your body after your workout!
What Is Fasted Cardio?
Whether it be running, biking, or any other source of aerobic activity, when you exercise while your body is in its fasted state, you are participating in fasted cardio. Because you have to go so many hours without eating, the most logical time to perform fasted cardio is in the morning. In most cases, your body is already in a fasted state when you wake up, making it the perfect time to hit the gym or the road and bust out some cardio.
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To many people, summer is all about heading outside to enjoy the weather. But getting too much sun can be dangerous. To have a fun-filled summer with your family this year, remember that it’s essential to protect yourself from harmful UV rays. Keep Your Family Safe HOWMUCH SUNSHINE IS TOOMUCH? Covering your skin is one of the best ways to avoid skin damage. Wide- brimmed hats, long-sleeved shirts, and long pants or skirts can protect your skin from direct exposure to UV rays. While this tactic protects you from the sun, it offers poor defense against the heat. So, if you opt for cooler attire, it’s important to cover all exposed skin with a copious amount of sunscreen. Be sure to reapply every two hours for maximum skin protection. If you’re planning to spend a significant amount of time in the sun, consider your environment. Will there be plenty of shade? Will you have to bring your own? What’s the best way to step out of the sun for a few minutes? Wearing sunscreen and protective clothing are great ways to shield yourself from UV rays, but it’s important to avoid being in direct sunlight for long periods. Taking a break from the sun gives your body the time it needs to recuperate and helps prevent sunburn and heatstroke. Spend Less Time in the Sun Cover Up
Common Myths About Sun Exposure
Many people think that a tan is better than a sunburn, but the result of tanning is still sun damage. When your skin tone changes due to the sun, regardless of whether it tans or turns red, it’s a result of the epidermis reacting to damage caused by UV rays. Both are symptoms of harmed skin. While vitamin D is important, the sun does not contribute to its creation as much as you might think. Doris Day, a New York City dermatologist, explains that if your skin were to constantly produce vitamin D from being in the sun, it would reach toxic levels. Vitamin D is the only vitamin that your body can produce on its own, through a common form of cholesterol or 7-dehydrocholesterol. Spending time in the sun does help vitamin D form, but you need far less exposure than you think.
Knowing how to protect yourself from UV rays is the first step to having a safe, fun-filled summer!
Take a Break!
CHARRED CHILI-CHEESE CORN
Ingredients
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4 ears of corn, husked
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1/4 cup fresh lime juice
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4 tablespoons high-smoke- point oil, such as canola or vegetable
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2 ounces fresh cotija cheese (or feta), crumbled
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1/4 cup cilantro
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1 large shallot, thinly sliced
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Salt and pepper, to taste
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1/2 red chili (such as Freson) or jalapeño, thinly sliced
Directions
1. Heat grill to medium.
chilis, lime juice, cheese, and remaining oil.
2. Brush corn with 2 tablespoons oil and grill until visibly charred, 10–12 minutes.
4. Season with salt and pepper, garnish with cilantro, and serve.
INDEPENDENCE DAY BARBECUE FREEDOM AMERICA
WASHINGTON REVOLUTION PARADE FIREWORKS
COLONIAL JULY USA CONGRESS
3. Cut kernels off cob and combine with shallots,
Recipe courtesy of Bon Appetit Magazine
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Foothills Physical Therapy
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
FoothillsPTMaine.com (207) 625-4300 Fax: (207) 625-7300
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INSIDE THIS ISSUE From the Desk of Tom PAGE 1 The Founding Document of America PAGE 1 What Is Fasted Cardio? PAGE 2 Battling the Summer Sun! PAGE 3 Take a Break PAGE 3 Charred Chili-Cheese Corn PAGE 3 Should You Stop Eating Raw Cookie Dough Right Now? PAGE 4
COOKIE DOUGH
Is It Really Bad for You?
We all do it. You make a batch of chocolate chip cookies and spoon yourself a sample of the dough. Then the kids clamor for a taste. By the time the first batch of cookies comes out of the oven, everyone’s had their fill.
We’ve all heard about the dangers of eating raw cookie dough, but how many of us actually know someone who has gotten sick after eating it? Years ago, conventional wisdom suggested that the raw eggs in cookie dough harbored bacteria that would make you sick. Everyone seemed to worry about anything that had to do with raw eggs. As it turns out, raw eggs are surprisingly safe. If the eggs are properly handled and stored, chances are they won’t make you sick, even if consumed raw. The danger of salmonella poisoning is negligible. The danger, instead, comes from raw flour. Dry flour, as it sits in your kitchen cabinet, can harbor harmful bacteria, including E. coli. Research by both the U.S. Food and Drug Administration (FDA) and the Centers for Disease Control and Prevention (CDC) have confirmed the dangers present in flour. Both organizations have investigated illnesses across the country that have been traced to raw flour.
What makes flour problematic? The flour you buy in the supermarket is minimally treated from the moment the grain is harvested to the moment you add it to your favorite cookie recipe. Bacteria in the wheat field can travel all the way to your home. The FDA recommends you avoid eating raw dough or batter and use proper kitchen hygiene —wash your hands, utensils, and work surfaces before and after contact with raw flour. Wait until the cookies are fully baked and cooled before enjoying their amazingness. If you or your kids really love cookie dough — never fear! There are many recipes available online for flourless (as well as eggless) cookie dough. These recipes are great for anyone with food allergies and anyone who loves to indulge in raw cookie dough but doesn’t want the risk.
But is eating raw cookie dough, or even cake batter, a bad idea?
Check them out!
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