Rising Sun Physical Therapy June 2019

June 2019

This is my tribute to all survivors of life, all my patients, friends, and all the people I have ever touched here and there! “We live outside ourselves — in our heads, our memories, our longings — absentee landlords of our own estate. If you wear out your body, where are you going to live?” –Gabriella Roth MONTHLY MOMENTS Bettina’s How often do I see myself rushing through the day, making sure everybody gets the care they deserve, finishing documentation notes long after my patients have left, and answering emails into the crack of dawn? I find myself completely removed from reality in a world of stress! Then, I pause because I realize life is never to be taken for granted. The stories my patients tell me — the breath, the pain, the suffering — reach into my soul and crawl under my skin, and I know, this is real. When this realization hits me, everything else seems small and unimportant. It is the story of life. This is when I breath and connect with the moment, listening to the wisdom of my body; this is where the healing begins and doors open; this is where we can heal and find peace and happiness. This state of happiness is finding your home and living in your body, where you can hear, see, smell, taste, and feel the experience. Your body is your sanctuary. Welcome home.

RecipeforaGreatSummer B uild Y our F amily ’ s S ummer B ucket L ist

Summer vacation is a wonderful time of year. It gives kids a much-needed break from school and gives families a chance to bond. But three months is a long time, and soon the summer days of limitless possibilities turn monotonous and boring. Make fun an intentional part of your summer by creating a summer bucket list in three simple steps. 1. Have every member of your family write down 10 things they would like to do this summer. 2. Type up the list or make a poster to hang on the fridge. 3. Start checking things off and have fun! A bucket list is a great way to keep your family from spending the summer in front of the TV. It can also help your kids stay busy. When the dreaded chorus of “I’m bored!” starts, you can point to the list and suggest they check off a few items. Things like “Go camping”will require adult planning, of course, but the kids can turn a dog day of summer into a fun afternoon with “Build a pillow fort” or “Make homemade bubbles.” GET THE BALL ROLLING Some kids might instantly know 10 or more things they’d love to do this summer. Others might struggle to fill out their list. Take care to not make suggestions yourself; your kids’ ideas should be entirely their own. Instead, ask some questions to help spark ideas. • What are your favorite things to do? • What is something new you’d like to learn? • What is something you’ve always wanted to do? • Is there a place you’ve always wanted to visit? Here are a few things to keep in mind to help your family create the ultimate summer bucket list.

–Bettina Neumann

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If your kids are only able to come up with three ideas, that’s okay! You can always add more to the list as the summer goes on.

run out of time. On the last night of summer, take the list down and talk about all the great memories you made while doing the activities you checked off. Then, put the list somewhere safe and revisit it next summer. There may be things your kids aren’t interested in anymore or new ideas they’d love to add. A FEW SUGGESTIONS Here are a few great summertime activities to jump-start your family’s summer bucket list: • Go to a drive-in movie. • Build a lemonade stand. • Have a picnic in the park. • Run through the sprinklers. • Make lunch with food from a farmer’s market. • Ride a Ferris wheel. • Fly a kite. • Visit the public library and find books to read before bedtime.

The life of a professional athlete can seem like all glitz and glamour, shaking hands, kissing babies, and occasionally performing in the spotlight under a little bit of pressure. But for every athlete you see on your television screen, there are actually hundreds more in the minor leagues fighting against all odds to make it to the big stage. And some of those athletes have disadvantages that mean they have to work twice as hard just to get the same respect as those who’ve had an easier road. These professionals prove that sometimes all it takes to see your dreams come true is an ability to block out the noise, put your head down, and keep your disabilities from holding you back. Here are two athletes who did just that. Boxing is a sport of extreme violence and diligent strategy. To be a winner, you must be smart and physically capable. For a while, Billy Miske was both of those things — until he was diagnosed with the life-threatening Bright’s disease that severely affected his kidneys. Already considered a bit of an underdog, he chose to keep fighting to pay off his increasing medical debts and give his family a shot at a better life. As his disease progressed and he realized his days were BILLY MISKE: FIGHTING FOR HIS LIFE NO PRESSURE This bucket list isn’t meant to create the “perfect” summer. It’s meant to help your family have a fun summer! Let your kids know they don’t have to fret about coming up with incredible activities for everyone. Their list could include simple activities like “Lay in the grass,”“Look at the stars,” or “Watch a sunset.” DREAM BIG Let your kids come up with any number of outrageous ideas, without regard for budget or even the laws of physics. “Make s’mores” and “Watch fireworks” are summer staples, but don’t say no if your kids want to “Fly to Italy” or “Walk on the moon.” Encourage your kids to dream big, but remind them that the bucket list is a wish list, not a promise. Just because something is on the list doesn’t mean you’re going to be able to do it. Of course, the “impossible” ideas might give you opportunities to get a little creative this summer. For example, if your kids want to walk on the moon, a road trip to Craters of the Moon National Monument in Idaho might be in order. WHEN SUMMER ENDS You probably won’t get to everything on your bucket list. Disney World might not be in the cards for your family this summer, or maybe you’ll

A summer bucket list is a great way to make fun a priority and encourage your family to spend more time together during summer break.

Have a fun and happy summer!

UNLIKELY PRO ATHLETESWHO BEAT THE ODDS Sometimes All It Takes Is the Power of Will

numbered, fate pitted him against heavyweight Bill Brennan. Despite his doctor’s orders, and despite facing a much larger opponent while he was literally at death’s door, Miske shocked the world by knocking Brennan out and delivering the dream Christmas that he’d promised his children in the process. He died a few days later, immortalized by his fighting spirit and refusal to quit.

JIM ABBOTT: NEVER NEEDED A HAND

After being born without a right hand, the odds of Jim Abbott playing baseball in any capacity seemed slim, but Jim Abbott didn’t care about the odds. After developing a one-of-a-kind fielding routine where he would switch his glove from his shorter arm to his dominant one, Abbott took his talents all the way to the major leagues. Fans around the world watched as he turned his disability into a 10-year MLB career that included throwing a no-hitter in 1993 against the New York Yankees, which was one of the most remarkable accomplishments in baseball.

Sometimes the sky isn’t enough. Ultimately, the only limits that hold you back are the ones you set for yourself.

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ENJOYYOUR FAMILYTIME Setting some time aside to be with family is important, but it can be difficult when everyone is always on their cellphones. Constant cellphone use has become a global problem, and the habit is hard to break because we rely on mobile devices heavily for work, school, and keeping in contact with friends and family. Luckily, there are plenty of apps that can reduce how often you’re on your phone and minimize distractions. SIEMPO After you install Siempo on your phone, it will ask which apps are likely to distract you. Once you select them, the app will move those apps away from the home screen and place the important ones, such as the messaging, contacts, email, and calendar apps, on the first screen. You can also designate times for specific apps to be used throughout the day. STAY FOCUSED Stay Focused is like Siempo, but there are some significant differences. You can set times to access certain apps and put the most distracting ones on lock. Stay Focused also has a “strict mode” that prevents you from uninstalling it, so be sure to think carefully before activating the lockdown because you won’t have access to those specific apps until the timer runs out. FOREST In the time that Forest takes control of your device for a set time limit, the app starts growing a tree. Once the tree is fully grown, your time is up, and it joins the other trees that were grown during other breaks. If you pick up your phone and try to access an app, Forest will send you a notification asking you if you want to kill your baby tree by giving up. Who says guilt isn’t a good motivator?

BESIDES APPS Aside from using these apps, silencing your phone and putting it in another room, leaving it in your car if you’re out at dinner, or keeping it in your purse or back pocket during a social event can also reduce your screen time. Having your phone out of sight and out of reach will keep the temptation of pulling it out at bay. By Taking a Break From Your Phone

Spending time with your family is crucial, and with these apps and tips, you’ll enjoy each other’s company without too many screen distractions.

Take a Break!

Zucchini Salad With Toasted Hazelnuts

Inspired by Food & Wine Magazine

With raw zucchini, toasted hazelnuts, and a robust Parmigiano-Reggiano, this early summer salad is a delight of different textures and flavors that will make a great side at your next cookout. Ingredients

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3 small zucchini (3/4 lb.)

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1/4 cup toasted hazelnuts, coarsely chopped

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1/2 tsp lemon zest, grated

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Mint leaves, for garnish

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3 tbsp fresh lemon juice

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Parmesan cheese, preferably Parmigiano-Reggiano, for garnish

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3 tbsp extra-virgin olive oil

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Salt and pepper, to taste

Directions

1. Using a mandolin or very sharp knife, slice zucchini lengthwise into extremely thin, wide ribbons. 2. Arrange zucchini ribbons on a plate, sprinkle with lemon zest, and drizzle with juice.

3. Drizzle oil over zucchini, season with salt and pepper, and toss.

4. Scatter hazelnuts over the top, garnish with mint and cheese, and serve.

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INSIDE THIS ISSUE Bettina’s Monthly Moments PAGE 1 Create Family FunWith a Summer Bucket List PAGE 1 Athletes Who Fought Their Way to the Top PAGE 2 Take a Break From Your Smartphone PAGE 3 Take a Break PAGE 3 Zucchini SaladWith Toasted Hazelnuts PAGE 3 Take a Deep Breath PAGE 4

AN ANCIENT SOLUTION TO MODERN PROBLEMS

The Truth About Meditation

Close your eyes and take a deep breath.

so many benefits that will leave you feeling lighter in another way. A study published in JAMA Internal Medicine found that mindful meditation lowers stress levels, and patients who habitually meditate report less chronic pain. Another study published in the same journal found that regular meditation also fights depression. Meditating is as simple as sitting in a quiet place, closing your eyes, and focusing on your breathing for a few minutes. Whenever your mind starts to wander, gently bring it back to your breath. You don’t need to climb a mountain or pay for a week-long retreat to start meditating. That said, there are plenty of resources that help beginners build a strong foundation for meditation. Popular apps like Calm or Headspace are available on any smartphone and offer guided courses you can start HOW DO I MEDITATE?

anywhere, anytime. You could also check online or at your local community center for group classes if you would like some in-person guidance. Meditation isn’t a magical ritual that will cure all that ails you, but plenty of research suggests meditation does provide tangible benefits to our mental and physical well-being. Maybe one day, meditation will be as commonplace as daily exercise.

This is the first step in every meditation session. Though often associated with the New Age metaphysical movement, meditation isn’t all about incense and healing crystals. Meditation is an ancient practice that strengthens your mental focus, and recent research suggests that it offers real solutions to modern problems.

WHAT IS MEDITATION?

Meditation has strong roots in various religious and cultural traditions, but anyone can find value in practicing it. The purpose of meditation is to strengthen your mind by promoting mindfulness, focus, and awareness.

DOES MEDITATIONWORK?

It depends on what you mean by “work.”Will meditation allow you to defy gravity and hover above the earth? Probably not. But there are