Check out our February newsletter!
THE PENROSE POST
FEBRUARY 2022
PENROSEPT.COM | 360-456-1444
SUCCESS! 20 POUNDS DOWN IN 60 DAYS MEET CATHY, AN 8-WEEK PROGRAM PARTICIPANT
Penrose Power is designed to improve bone density and full- body strength. If you need more strength to make daily life easier or to return to hiking, kayaking, traveling, or whatever you love doing, this is for you! Penrose Posture and Flexibility 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 more fluid and taller after this class. Monday: Penrose Power, 9 a.m. Tuesday: Penrose Posture, 9 a.m. Wednesday: Penrose Power, 9 a.m. Thursday: Penrose Posture, 9 a.m. Friday: Penrose Power, 9 a.m. Small-Group Training Sessions Now Being Held In Person! COME JOIN US
In last month’s newsletter, I told you all about the eight-week, science-based lifestyle program I implemented in 2020. Back then, my patients were worried about the “quarantine 15” and wanted help losing fat and decreasing their joint pain. One of those patients was Cathy — a sweet, funny 72-year-old grandma who’d had four joint replacements and still struggled with ankle pain. When Cathy came to me for help, she’d already known me for a while as her physical therapist. She’d also tried all kinds of diets to lose weight, including Atkins, Weight Watchers, and even something called the “Drinking Man’s Diet” that was all the rage when she was in college. Apparently, it included eating steak, lamb chops, and who knows what else! It didn’t work. When she heard about our eight-week program, Cathy was torn between going back to Weight Watchers and giving up dieting all together. “I was at the point where I was thinking about staying fat and being a fat grandma, and I just couldn’t do that,” she said. Fortunately, Cathy decided to give our program and the low-glycemic style of eating a try. It worked! After the two-week cleanse the program starts with — no gluten or dairy for 14 days — her skin cleared up for the first time in decades. Then, her arthritis pain eased and she started slowly but surely losing inches off her waist.
“I didn’t know that inflammation was a problem, I didn’t have a word for it, but I’ve had adult acne [for years],” she told me afterward. “... Just a couple weeks into the program, I think probably the cleanse made a big difference, but wow! My face is cleared up and my family and friends noticed right away I just look better.” Because the program involves eating small, high-protein meals throughout the day to keep the metabolism revved up, Cathy never felt deprived and her cravings disappeared! By the end of the program, she’d lost 20 pounds; slimmed down 14 inches of fat from her hips, bust, thighs, waist, and neck; and found a new way of eating for life. Five months later, she’d lost a total of nearly 40 pounds and 33 inches. Another participant, Teresa, had equally great results. Like Cathy, she repeated the program several times, then continued it as a lifestyle. She lost 53 pounds! “My favorite thing is I am losing weight. Even though it is slow, it is coming off and I don't feel like I am on a diet,” she wrote to me in an email. I'm loving what I eat, and the best part is the loss of pain. I have only a little pain when the weather changes, and the everyday pain is gone completely.” Cathy had such great success with the program that she agreed to go on my “Stay Healthy South Sound'' podcast to share her story in Episode 24. We will be launching our "Spring into Action" 8-week weight-loss session at the end of February. Email us at info@penrosept.com if you want to join us. There will be a free informational Zoom meeting you will need to attend that will provide program and cost details. – Dr. Jennifer Penrose
Penrose Posture, 1 p.m.
Janee, another program participant, lost 5 inches from her waist!
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which can help you fall asleep easier. On top of exercise, try weaving protein-rich snacks and meals into your routine. Foods like light meat and nuts can improve sleep quality, and dairy foods contain tryptophan, which is a sleep-promoting chemical. Eliminate unhealthy substances . Limit your intake of caffeine and sugar throughout the day — especially right before bed — for better rest. It’s also best not to drink anything about an hour before bed, so you don’t wake up in the middle of the night to use the restroom and disrupt your sleep. Regulate your sleep schedule. Keeping the same schedule for sleeping can reap immediate benefits. You will notice increased alertness during waking hours as well as enhanced memory and attention span. You may also start to feel tired around the same time every day, ensuring that you will actually go to sleep right on schedule. It can take time and patience to adjust to new habits to improve sleep, especially for the elderly. It won’t happen overnight, but the benefits that come with a better night’s sleep will have you feeling younger and healthier than ever before. If anything, you will feel more engaged and happier throughout your daily life. The Importance of a Good Night’s Rest
Sleep is an essential part of our lives, but it becomes even more important as we get older, as it’s a necessity for healthy aging and staying energized. Ideally, everyone should sleep between 7.5–9 hours a night, but as we get older, this becomes much harder to achieve. Health complaints, minor disturbances, and a decrease in melatonin levels make it difficult for seniors to get a full night of sleep, which can cause irritability and fatigue. In order to combat these disturbances, here are a few things you can do to ensure you get enough sleep during the night. Build an active daily routine. Outdoor exercise and general movement every day is good for your body, but being outside and absorbing sunlight can balance and optimize your melatonin levels,
HOW DEION SANDERS HAS STAYED IN GREAT SHAPE WORK OUT LIKE PRIME TIME
Is there any group in better shape than professional football players? While there are certainly some exceptions, most National Football League athletes are in incredible shape so they can withstand hits from some of the biggest and toughest guys in the country. When they retire, many athletes tone down their exercise routine, but that is certainly not the case for one superstar.
Though Sanders retired from the NFL more than 15 years ago, you wouldn’t be able to tell by looking at him. At 54 years old, Sanders is still in incredible shape and looks like he could return to the field at any moment. To put it simply, Sanders continues to use every moment and opportunity to improve himself. He’s often said, “I want to look good. I don’t want to be the strongest and the fastest. I want to look the strongest and the fastest.” In his Texas home, Sanders has the ultimate home gym that consists of dumbbells, stability balls, pullup bars, and much more. He never passes up an opportunity to work out. “Even if I’m just waiting for the shower water to warm, there’s no reason I can’t bang out 50 pushups.” For cardio, Sanders usually runs for 15 minutes. He’ll throw in 10 50-yard dashes, which he follows with 400 situps and 200 pushups. It sounds like an extreme workout for most of us, but it’s just an average day for the eight-time Pro Bowler. Sanders’ one rule when it comes to working out is to give it your best. You don’t have to be the best to give it your all.
Deion Sanders is one of the greatest defensive players in football history. But he didn’t just play football. He was also a professional baseball player, playing in the MLB at the same time he was playing in the NFL. He was a one-of-a-kind athlete who gave his all every day. He even worked out after his football games, and the team always had an exercise bike ready for him in his hotel room.
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Spring Into Action 2022!
FREE Info Overview on Zoom Wednesday, Feb. 16 at 6 p.m. With Dr. Jennifer Penrose Please email info@penrosept.com for the registration link to sign up for the free information meeting! An anti-inflammatory eating lifestyle can be delicious!
Janee lost 20 lbs in 8 weeks and 5 inches off the waist! She continues to live this lifestyle — she feels better and continues to see results.
Spring Into Action 2022! – What It Is and Is Not
What It Is
What It Is Not
• 8–week lifestyle program powered by Transitions Lifestyle System® • Designed to let you eat real food — delicious recipes provided • A program that targets fat loss — not just weight loss • Low-glycemic impact eating to reduce inflammation and health risk, increase energy, and help you become a fat-burning machine • Science-based, four-part program to support your weight loss and wellness goals
• A diet or temporary way of eating • A calorie-counting system • Prepackaged foods • A “biggest loser” contest • A routine that requires you to exercise every day • Designed to leave you feeling deprived or hungry • Complicated to understand or follow • Restrictive like keto or paleo
Join us for the overview on Wednesday, Feb. 16, to see if the Spring Into Action 2022 is right for you! Please email info@penrosept.com for the registration link to sign up for the free information meeting! Join our 8-Week Program with online support! We’ll do it together! Start Monday, Feb. 28 — be the best version of you! Participation is limited to 20. Weight Loss Isn’t Magic ... It’s Just Science.
WITH MEAL PREPPING Stuff Yourself and Your Wallet
You’ll cut food costs. Eating out at restaurants several days a week can get incredibly expensive. Even fast food can quickly burn a hole in your pocket. By going to the grocery store and getting the ingredients to prepare your meals in advance, you will be saving money. And you will never ask yourself, “What should I have for dinner tonight?” You’ll save time. Our days are already hectic and busy
Have you ever intended to eat healthy meals throughout the week, but as the days went on, you either ran out of time or patience and picked up unhealthy eating habits? We’ve all been there, but if you find yourself falling into this routine regularly, you might want to give meal prepping a chance. Meal prepping has gained popularity over the past few years, and social media has been flooded with images of fitness gurus’ meal-prepping habits. To properly meal prep, you need to plan and shop for your meals in advance. You then need to cook all of your meals for the week and store them for easy access. This way, you won’t be tempted to eat fast food or other unhealthy options since your meals will already be prepared and ready to eat. While there are many benefits to meal prepping, there are three that stand above the rest.
enough, and more often than not, cooking after working or running errands seems like just another chore. With meal prep, you can spend the time you would have spent cooking on hobbies or relaxation since your meals will already be cooked and prepared. It’s a great way to make more time for yourself. You’ll be eating healthier. Eating out at restaurants, especially if it’s fast food, can be quite unhealthy. You may find yourself putting on weight if you’re eating out every other day. By meal prepping, you can introduce more home-cooked meals into your diet. You can choose healthier foods, and your portion sizes will be limited since the food is already made. This way you won’t overeat, and you can enjoy fresh and delicious meals every day of the week.
toothpicks, seal the edges of the pockets. 5. Season the chicken with curry, paprika, salt, and pepper, then bake for 20 minutes or until the chicken reaches 165 F. 6. Remove the toothpicks and serve with rice, potatoes, salad, or roasted vegetables! • 10 large basil leaves, chopped • 2 cloves garlic, chopped • 1/2 tsp curry powder • 1/2 tsp paprika • Salt and pepper, to taste MEDITERRANEAN STUFFED CHICKEN BREAST Inspired by DiabetesStrong.com
TAKE A BREAK!
INGREDIENTS
• 2 chicken breasts • 2 oz mozzarella cheese, cubed • 2 canned artichoke hearts, chopped • 4 tsp sun-dried tomatoes, chopped
DIRECTIONS
1. Preheat oven to 365 F. 2. Cut a slit lengthwise to create a pocket in the middle of each chicken breast. Place the breasts on a baking sheet. 3. In a medium bowl, combine the mozzarella cheese, artichoke hearts, tomatoes, basil, and garlic. 4. Divide the mixture in half and stuff each chicken breast pocket. Using
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
1. MEET CATHY — A WEIGHT LOSS SUCCESS STORY! 2. QUALITY SLEEP CAN PROMOTE HEALTHY AGING INSIDE THIS ISSUE
HOW DEION SANDERS HAS STAYED IN GREAT SHAPE
3. 3 MAJOR BENEFITS OF MEAL PREPPING
MEDITERRANEAN STUFFED CHICKEN BREAST 4. IMPROVE YOUR HEALTH WITH FITNESS TRACKERS
Improve Your Health With Fitness Trackers
Sleep Monitoring Many fitness trackers give you insight into your sleep routine and will even track your movements so you can find out if you were tossing and turning all night. Others go further by detecting your body temperature, heart rate, and energy expenditure. You can use this information to create a sleep schedule that works for you or make any adjustments to your sleeping conditions if they are preventing you from getting a good night’s sleep. Future Updates Fitness trackers and wearable devices are still a relatively new technology. Tech companies are continually updating them and introducing additional features. For example, new wearables that are hitting the market can track blood sugar, which could be incredibly beneficial to those with diabetes. Wearable tech will continue to evolve — only time will tell what features and functions companies will unveil next.
Over the past decade, wearable technology has seen an incredible boom. Wearables like Fitbits and the Apple Watch used to be nothing more than glorified step counters. Since their debut, though, fitness trackers and wearables have gone through various updates that have made them essential to the fitness community as a whole. This is because wearing a fitness tracker can add great benefits to your lifestyle and can even improve your daily life. Heart Rate A built-in heart rate sensor is possibly the most vital feature available in almost every wearable device and fitness tracker. There are many exercise machines that track your heart rate, but those are only useful if you know your resting heart rate. With a fitness tracker — whether you’re sleeping, sitting, running, or exercising — you will know exactly what your heart rate is and what’s normal for you. This is important because it will help you notice irregularities so you can better understand your heart health.
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