Take a look at our newsletter this month!
FINDING THANKFULNESS IN FEAR
I hate failure. It’s not just the vulnerability of falling short that makes it difficult to tolerate, because failure also creates fear. As a private- practice owner, my livelihood revolves around the success of this business. My wife also works for the company, so this is it for us; failure is not an option. But while that fear is present in our lives, it doesn’t mold a negative worldview. Actually, it’s quite the contrary. Stress caused by the potential for defeat may be a driving force for some, but that worry can ultimately lead to gratitude. When you’re faced with fear, you learn to appreciate what helps pull you through. The support system for our team at Campus Commons keeps our practice growing, and I have my staff’s dedication to thank for the continued success. It takes a group of people shooting for the stars all in the same direction to achieve the progress we’ve made. My employees’ willingness to adapt to what I ask of them genuinely inspires me to be a better leader. When you combine that with the work they do for our patients, it’s no secret that our staff is the linchpin of our success. We have the pleasure of serving the most amazing patients who appreciate our work. Over half of our clientele every month is made up of recurring people who come to us in times of need. I’m grateful that the services we provide and our attention to our patients’ recoveries generate a sense of mutual trust. I
think the fact that our patients come back to us says more than I ever could, and I am truly proud of that. Thankfulness is a wonderful idea to recognize, but until you have kids, it doesn’t fully take shape. All three of our children are impressive in their own ways. They’re independent, athletic, great students, and real go-getters. I’m just really amazed by the people they’ve become. You go into parenting with preconceived expectations of who your kids will become. When I look at ours, they exceed every hope we had about raising children. I feel incredibly lucky to share life with them. “THANKFULNESS IS A WONDERFUL IDEA TO RECOGNIZE, BUT UNTIL YOU HAVE KIDS, IT DOESN’T FULLY TAKE SHAPE.” Thanksgiving is a time to celebrate the beauty in your life, and when I think of past holidays, I can’t help but look forward to this year. Usually, we go to San Diego for Thanksgiving while the kids participate in a big soccer tournament. But this year will be the first time in a long while that we’ll be home. As a matter of fact, it’ll be the first time we’ve hosted the whole family for Thanksgiving. I was talking
with my wife the other day about the guest list. As we were chatting, I looked around and realized we might not have enough room. My wife’s response couldn’t have been more perfect. “We’ll make it work,” she said. When your kids get older and you’ll soon be empty nesters, you learn to do whatever it takes to have family together. That’s our mission this year, and I couldn’t be more excited.
THE MOST UNDERRATED THANKSGIVING FOODS 4 DISHES YOUR TABLE NEEDS
BRUSSELS SPROUTS These tiny greens often get overlooked during Thanksgiving, but with the right accompaniment, they can make for an extremely tasty and nutritious dish. For example, try roasting halved Brussels sprouts with dried cranberries and bacon, drizzled with a raspberry balsamic vinaigrette. SAUSAGE Put a creative spin on your traditional Thanksgiving dishes and try using sausage in the stuffing. An Italian sausage, for instance, adds a kick of flavor to any stuffing, homemade or from the box. You can also experiment with other kinds of sausage to find the flavors that best complement your stuffing. Use a sweet sausage when you need something to pair with a stuffing that incorporates apples. CRANBERRY SAUCE This Thanksgiving staple rarely gets the attention it deserves. While it’s easy to buy a can of cranberry sauce, you do your guests a culinary disservice by going this
When you think of Thanksgiving food, the first dishes that pop into your mind are probably turkey, mashed potatoes, and green bean casserole. They’re a part of nearly every Thanksgiving meal. And while these delicious foods are something you don’t want to skip, there are dishes your table is sorely missing — dishes that don’t get the respect they truly deserve. This Thanksgiving, why not take a look at a few other options? SOUP This is one dish that rarely hits the Thanksgiving table. But try a butternut squash or broccoli cheddar soup and you’ll be surprised just how “at home” it feels among the rest of your spread. It’s perfect to serve ahead of the main course, as the final touches are put on the turkey, or when the green bean casserole needs a few more minutes in the oven.
route. Instead, make your own cranberry sauce. There are many recipes online, and all you need are some fresh or frozen cranberries, orange juice, and sugar to make the best cranberry sauce of your life.
IS THIS FOOD GROUP SLOWING YOUR RECOVERY? NIGHTSHADES AND INFLAMMATION
DO THE PROS OUTWEIGH THE CONS?
A recent trend in health and wellness that has sparked a lot of debate revolves around whether or not the family of plants known as “nightshades” causes inflammation. Peppers, tomatoes, potatoes, and eggplants are all part of the nightshade family. Many dietitians have become wary of recommending these foods because of information circulating about alkaloids and solanine — naturally occurring chemicals — and their negative effects on swelling. Since much of physical therapy revolves around controlling inflammation and these foods are ingredients in many Thanksgiving dishes, it’s important to question the validity of such a statement. The information behind this assertion is mostly anecdotal, and the data to back it up is lacking. In fact, studies suggest that many properties of nightshades actually reduce inflammation. A 2011 study done in the American Journal of Lifestyle Medicine found that tomatoes provide “anti-inflammatory functions.” A 2015 study in Food and Agricultural Immunology showed that eggplant could be a beneficial “anti- inflammatory agent or dietary supplement.” DO NIGHTSHADES CAUSE INFLAMMATION?
For most, the benefits of these foods greatly outweigh any risk associated with
inflammation. Nightshades are a great source of vital vitamins and minerals that many other foods fail to provide. Peppers are known to provide relief by reducing pain transmitters in your body. Potatoes are nutritionally dense and assist with blood sugar control. Tomatoes may boost your immune system, help prevent heart disease, and even limit some types of cancer. If you’re concerned about inflammation stemming from your diet and suspect nightshades could be the cause, try eliminating them to see how it affects you. Stop eating nightshades for two weeks, and check your symptoms. Then add them back into your diet to see if swelling or arthritic pain re-emerges or worsens. Another great option is to get your food allergies tested. This will help a great deal in determining which foods in your diet actually cause inflammation.
The world has progressed from the days when you were told to just touch your toes a few times to warm up for activity. New methodologies recognize that the human body has limitations, but those limits can always be pushed. Just one look at the modern NFL player will demonstrate what peak performance entails. In the 1980s, a big offensive lineman weighed around 280 pounds — first-ballot Hall of Famer Anthony Munoz was a whopping 276 pounds. Fast-forward to today, and 320-pound Dallas Cowboys player Tyron Smith, who runs a 40-yard dash in under five seconds, is the new standard. The caveat to striving to be bigger, faster, and stronger is that while you can push the limitations of your body, it doesn’t mean you should. If you’re trying to set a new personal record while running, weightlifting, cross-training, or performing any other kind of physical activity, then proper injury prevention is a must. THE BEST TREATMENT FOR INJURIES IS TO PREVENT THEM FROM HAPPENING
routine will promote blood flow and help elongate muscles, limiting the probability of strains.
Just as warming up is common knowledge, so is cooling down. The difference is that most people will ignore a cool-down thinking it’s not as important. In actuality, it’s just as crucial, if not more so. Lactic acid buildup results in more than just soreness because it compromises your strength. The weaker your muscles are the less effective they will be, which can lead to extra strain on joints and tendons. Over time, this tension can cause severe issues that may even require surgery. The majority of injuries stem from overuse. Dedicating time to a routine that combats the degeneration of tissues and joints will help limit trauma and promote longevity. Take time out of your workout schedule to focus on prevention and recovery. These days should consist of light stretching, yoga, or foam rolling and should not include any activity. While we treat injuries every day, our primary focus is on your overall health. If you have questions regarding the best prevention routine for your lifestyle, reach out to us today. Our team will create a plan specifically designed to help you get the most out of your body while keeping you free of injury. RECOVERY
We all know that a warmup is necessary, but many people go about it the wrong way. Engaging in static stretching to prime your muscles for strenuous activity is an outdated practice. A proper active-stretching
TAKE A BREAK
SPICY, CREAMY SWEET POTATOES
Inspired by The New York Times
5 pounds sweet potatoes
1/2 cup dark brown sugar
1 cup canned coconut milk
4 tablespoons unsalted butter
1 tablespoon Thai red curry paste
1 tablespoon kosher salt
1. Heat oven to 375 F. On a large sheet pan, bake potatoes until very soft, approximately 75 minutes. 2. Let potatoes cool until they are safe to handle, then peel and mash. 3. In a small saucepan over low heat, combine coconut milk and curry paste. Once mixed, add the mixture, salt, half the sugar, and half the butter to potatoes. 4. 30 minutes before serving, heat oven to 425 F. Spread potatoes in a baking dish, cover with foil, and bake for 20 minutes. 5. Uncover potatoes and dot with remaining butter and sugar. Broil until brown, crusty, and delicious. Serve hot.
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
601 University Ave #185 Sacramento, CA 95825
1 2 2 3 3 4
Gratitude in Unexpected Places
Thanksgiving Dishes Your Table Is Missing
Do Nightshades Cause Inflammation?
Proper Injury-Prevention Techniques
Spicy, Creamy Sweet Potatoes
A Historic Veterans Day
V e COMMEMORATING THE 100TH ANNIVERSARY OF THE END OFWORLDWAR I
THE RESTORATION OF PEACE In 1918, Germany surrendered unconditionally, and the armistice ended the fighting at the 11th hour on the 11th day of the 11th month in 1918, though the war did not officially end until the signing of the Treaty of Versailles the following July. An estimated 16 million soldiers and civilians died in just four years, making it one of the deadliest conflicts in modern history. VETERANS DAY Originally called Armistice Day, Veterans Day was first observed on Nov. 11, 1919, to honor the one-year anniversary of the armistice, and it became a U.S. holiday in 1938. Today, Veterans Day celebrates veterans who served their country honorably. The U.K., France, Australia, and Canada also commemorate their veterans in November. If you know a veteran, thank them for their service this month.
This year, Veterans Day takes on particular historic significance: Nov. 11, 2018, marks the 100th anniversary of the armistice that ended the First World War. Countries around the world will commemorate the signing of this peace agreement with moments of silence, centennial ceremonies, and historical exhibits.
a moment to remember the war that helped shape the international community’s dedication to peace and thank the individuals who served to defend it. THE GREAT WAR By 1914, a world war had been years in the making, but the assassination of Archduke Franz Ferdinand of the Austro-Hungarian Empire by a Serbian nationalist provided the spark that would eventually burn down much of Europe. A chain reaction of land disputes, pre-emptive attacks, and strategic alliances brought over 30 countries into World War I. The Great War that ravaged Europe resulted in a devastating loss of life, but from those ashes rose a renewed appreciation for the importance of peace and a global effort to ensure its place in the future.
Unlike Memorial Day, Veterans Day is a celebration of life. It’s a day to honor the power of peace and the living veterans across the globe who have served their countries. This November, take
www.campuscommonsphysicaltherapy.comPage 1 Page 2 Page 3 Page 4
Made with FlippingBook - Online Brochure Maker