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July 2018
ABEGINNER’SGUIDE TOBACKPACKING H ow to G et S tarted
FROM THE DESK OF
Mark Nowlin
June was a busy month for our family! We navigated our way through the end of the school year with a kid each in High School, Junior High, and Elementary. Talk about different schedules! And I have now christened the months of May/June as “Banquet Season.” I didn’t realize that it was possible to have so many banquets to commemorate various activities, sports, and clubs that the kids have participated in during the past school year. I may be a few pounds heavier as a result, but at least it was fun to celebrate their achievements! I hope that as your summer is gathering steam and you are enjoying our beautiful Southern California weather, you have an opportunity to celebrate the anniversary of our nation’s founding. We are fortunate and blessed to live in a place with so many opportunities and freedoms, and amidst all the fireworks and hot dogs and apple pies, this is a great time to take a moment and be thankful for our US of A!
That feeling of carrying nothing but your necessities on your back, walking in the wilderness as trees brush against you, and listening to wildlife call out to one another are just a few of the reasons why people fall in love with backpacking. It challenges your resourcefulness and determination and rewards you with a huge sense of accomplishment. Not to mention backpacking is a great workout. For avid hikers, the added challenge of carrying 65 pounds on your back tests core strength and stamina while utilizing leg muscles. If you’ve been hitting the trails or the gym lately, you might already be in good shape for a backpacking trip. Here are a few more suggestions for your first trip to make it a safe and enjoyable experience. When you’re just starting out, ask friends and family or visit your local outdoor store to see if they have gear you can rent or borrow. This can help you find out what works for you and what doesn’t before committing to a pack or tent. Consider borrowing or renting a tent, sleeping bag, and cooking equipment. A well-fitted pack makes all the difference, so while you may try out a pack from a friend who’s a similar size to you, this could be an area you want to invest in for long-term use. Many outdoor stores offer custom measuring services and will help you pick the right pack. Take it out on a few test runs with at least 30 pounds of weight to ensure it’s a good fit. It’s no fun T est and borrow gear .
Happy Independence Day!
- Mark Nowlin
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to be out on the trail when you find out that a strap chafes your hips.
your only choice is to hike those miles back at some point. And when unexpected situations arise, like altitude sickness or dehydration, its best to be close to society. There are plenty of two- to three-mile trips that give you a chance to hike during the day, make camp for a night or two, and hike back out at your leisure. And you’ll probably be impressed with how even those few miles become challenging with your pack on. In the spirit of packing light, you’ll want only what you absolutely need on your trip, and some of the weight in your pack should be dedicated to keeping you warm. In desert regions, even when it’s 90 degrees by day, temperatures can drop significantly at night. As Renee Shippey, REI outdoor program coordinator and backpacking extraordinaire, reminds us, “It’s easier to stay warm than to get warm.” If rain is a concern, you will want a rain jacket, and gloves and a hat may also be useful. L ayering will be your friend .
On multi-night trips, you’ll often wear the same clothing for most of the trip. If you’re on an extended trip and need to wash your clothes, a quick rinse in running water is the most environmentally friendly way to do it. C onsider a class or a guided trip for your first time . REI offers many backpacking classes, as does the Northwest Outdoor Leadership School and many other recreation companies across the nation. For your first trip, programs like these might be a good option to learn the basics under the tutelage of an outdoorsman, and at the same time, you’ll get to test out a lot of the essential equipment to learn what you like. Remember, part of the joy in backpacking is experiencing nature free of most of your possessions, so don’t worry about having the newest gear your first time out. You’ll burn even more calories when you’re having a good time. Plus, you’ll return more confident about what you want on the next trip. Happy trails!
C onsider a shorter route .
It’s tempting to choose that alluring 12-mile loop across alpine lakes. After all, the internet raved about its gorgeous views! But if it’s your first trip, consider a route that sounds easy. You can always plan a longer route for your next trip, but once you’ve hiked eight miles out,
Lies You’ve Been Told
FICTION THAT HOLDS TOO MUCHWEIGHT
Fallacies are fed to us on a daily basis, and some are more believable than others. Here are a few popular misconceptions.
Y ou U se O nly 10 P ercent of Y our B rain
C racking Y our K nuckles W ill C ause A rthritis
Your brain is constantly in use. Every single action you perform, including digestion, coughing, speaking, thinking, and breathing, are all carried out by processes in the brain. There are levels of consciousness that cause parts of your brain to be less active than others, but there isn’t one singular area that ceases to work for any long period of time.
Studies show that there aren’t any dangers to cracking your knuckles, besides annoying someone with the noise. For a long time, many speculated that the cause of the cracking or popping noise was either the resetting of joints and tendons or the formation of fluid that lubricates the joints. Dr. Donald Unger was the first person to conduct an experiment with the hypothesis that cracking your knuckles doesn’t lead to arthritis. He cracked only the knuckles in his left hand for over 50 years. Later in life, both hands were arthritis-free.
T he G reat W all of C hina I s V isible F rom S pace
While the size of the Great Wall is truly spectacular, that doesn’t mean it can be seen from outer space. It’s not at all visible from the moon, and even from low orbit, it’s difficult to spot the wall with an unaided eye. According to NASA, the theory was first shaken by Yang Liwei, a Chinese astronaut, who said he was unable to see the Great Wall from space. Later, a camera with a 180 mm lens and a 400 mm lens captured the wall from a low orbit.
Y ou E at S piders W hile Y ou S leep
You may have heard this chilling myth before, but it’s simply not true. Spiders are very sensitive to vibrations — they won’t willingly approach a breathing or snoring human. It isn’t in our eight-legged friends’ nature to crawl into a person’s mouth.
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BACK PAIN AND SCIATICA WORKSHOP • DO YOU SUFFER WITH BACK PAIN OR LEG PAIN WHEN YOU STAND OR WALK? • DO YOU HAVE PAIN WHEN YOU SIT OR DRIVE FOR LONG PERIODS? • DO YOU EXPERIENCE PAIN, NUMBNESS, OR TINGLING IN YOUR BUTT, GROIN, OR DOWN YOUR LEG?
If you have answered yes to any of these questions (or have a stubborn spouse who is in denial), this Low Back and Sciatica Workshop is for you!
At the workshop you will learn:
SATURDAY, AUGUST 11, 2018 WHEN: 10AM at the Power Physical Therapy Office To register for the Back Pain and Sciatica Workshop, call Mark Nowlin at 714-557-2100. Workshop is free and open to patients, friends, and family. Act fast, though! Only 20 spots are available, • A sure-fire way to pick the right treatment for the cause of your pain • What successful treatment and permanent relief looks like without the side effects of medications, injections, or surgery • The biggest mistake back pain and sciatica sufferers make that actually stops them from healing • The 3 most common causes of low back pain and sciatica
and seats will fill up quick. Admission is based on a first-come, first-serve basis. Our mission is to help people make good decisions about their health so they can pursue and live the life they dream of.
714-557-2100
Power Physical Therapy and Sports Medicine opened in 2011 to help fill the growing need for quality physical therapy in the central and beach communities of Orange County, California. Relieve Your Pain Today We help active adults and athletes get back to the things they love without painkillers, injections, or multiple trips to the doctor’s office. We are dedicated to providing you with excellent care during your time with us so you can resume your normal activities as soon as possible.
• Mark C. Nowlin, DPT, OCS, CSCS, is a California licensed physical therapist and a member of the American Physical Therapy Association • His treatment philosophy is to provide manual treatment combined with proven exercise methods and a home program tailored to help the client achieve optimal results.
“Dr. Nowlin [is] professional, attentive, and knowledgeable. Who would have thought therapy could be enjoyable? I would definitely recommend Power Physical Therapy!” –Arlene M.
Call Today to Reserve Your Spot! 714-557-2100 714-557-2100 Back Pain and Sciatica Workshop Reveals How to Naturally Heal Back Pain and Sciatica For Good
FAT-LOSS TECHNIQUE ORWORKOUT SHAM? All You Need to Know About Fasted Cardio
W hy F asted C ardio ?
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.
W hat I s a F asted S tate ?
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.
W hat A re the D ownfalls ?
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!
W hat I s F asted C ardio ?
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.
Take a Break!
Kielbasa
KABOBS
Ingredients
•
2 pounds fully cooked smoked kielbasa
•
3 red bell peppers
•
2 cloves garlic, minced
•
2 large onions
•
1/4 cup olive oil
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2 green bell peppers
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Salt and pepper, to taste
Directions
1. Heat grill to medium.
4. Thread onto skewers, alternating ingredients.
2. In a small bowl, combine oil, garlic, and a pinch of salt and pepper.
5. Brush with oil mixture and grill, covered, 10–12 minutes.
3. Cut pepper, onion, and
[NOTE: If using bamboo skewers, soak inwater for 30minutes before threading to prevent burning.]
INDEPENDENCE DAY BARBECUE FREEDOM AMERICA
WASHINGTON REVOLUTION PARADE FIREWORKS
COLONIAL JULY USA CONGRESS
kielbasa into 1-inch chunks.
Inspired By foodnetwork.com
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POWER PHYSICAL THERAPY & SPORTS MEDICINE
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
3140 Red Hill Ave, Ste. 225 Costa Mesa, CA 92626 714-557-2100
www.powerptsm.com M–F 7:00 a.m. to 6:30 p.m.
INSIDE THIS ISSUE From the Desk of Mark PAGE 1 A Beginner’s Guide to Backpacking PAGE 1 Common Misconceptions PAGE 2 What Is Fasted Cardio? PAGE 3 Take a Break PAGE 3 Kielbasa Kabobs PAGE 3 Cut Down on Flight Costs WithThis Simple Rule PAGE 4
THE SKINNY ON RETINOID PRODUCTS Reduce Fine Lines, Even Skin Tone, and Promote Cell Turnover Over the past few years, the use of retinoids in daily skin care routines has become increasingly popular. Experts claim that retinoids can even out skin tone, reduce fine lines, and promote exfoliation. However, few people genuinely knowwhat retinoids do and whether or not they should incorporate them into their skin care routines. Here’s what we do know.
W hat A re R etinoids ?
them. Since your skin needs time to adjust, it’s important to start with small amounts (about the size of a pea for your whole face) at night 2–3 times a week. As your skin adjusts, you can reduce the time between each use until you are able to use retinoids nightly. Make sure to wait 15 minutes after washing your face to apply, and feel free to addmoisturizer once your face has absorbed the product. Retinoids smooth out fine lines and give beautiful skin its firm plumpness by promoting collagen production and exfoliation. Retinoids also boast certain anti-inflammatory effects. When used consistently, products containing retinoids can keep skin clear, even out skin tone, repair sun damage, and prevent aging. Even individuals with clear, wrinkle-free skin B enefits
can use retinoids as a preventative measure to help skin stay young and vibrant.
Retinoids are chemical derivatives related to vitamin A. They aid in the normalization of hyperkeratinization, whichmeans they help the skin rid itself of dead cells at a normal rate to avoid clogged pores. Skin cell turnover is important because clogged hair follicles can lead to keratosis pilaris (a harmless skin condition that causes dry, bumpy patches), and clogged oil ducts can lead to acne. Retinoids are available in both prescription and over-the-counter products, thoughmany OTC products contain retinol, a less potent formof retinoids.
S ide E ffects
If you have sensitive skin, you should approach retinoid use with caution. It’s not uncommon to experience redness, soreness, irritation, or breakouts with this product. Unless your skin is extremely sensitive, these side effects dwindle as your skin gets used to the product. It is also essential that you wear sunscreen, since retinoids canmake your skinmore sensitive to sunlight. Do not use retinoid products if you are pregnant, breastfeeding, or using products that contain benzoyl peroxide or alpha hydroxy acids (AHA). Anyone with dry, sensitive skin should seek advice from a dermatologist before using these products.
H ow to U se R etinoids
Retinoids have both acne-fighting and anti- aging properties, but they can also be irritating to the skin, especially when you first start using
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