November 2018
THANKFUL FOR FREEDOMS REMEMBERING THE PILGRIMS AND OUR MILITARY MEMBERS As turkey preparations are made and families gather together for another fruitful Thanksgiving, I’m often reminded of the story of the Pilgrims. Every freedom we are afforded in the United States is rooted in their journey for a better life. Just under 400 years ago, English men and women founded Plymouth Colony in what is now the eastern United States. The pilgrims sought relief from religious persecution, but they soon learned that the new land they entered was difficult to cultivate. Within a few months of arrival, the colonists befriended the native people who had been thriving off of the land for centuries. After a peaceful treaty between the two groups and a successful harvest, they enjoyed a three-day celebration and feast together. Thus was the first unofficial Thanksgiving. Two centuries later, the feast still inspires our current holiday — though we now mostly celebrate it by gathering with relatives to eat too much food and fall asleep during a football game.
soldiers were dealing with. Given the extreme conditions he would have witnessed while serving, I understand why he didn’t like to talk much about his service. But I know he and the rest of my family were proud of the work he accomplished. Meanwhile, generations later, my sister’s husband has just finished his 17-year career in the Marines. He’s completed a couple of deployments, including one in Afghanistan. So, we’re all happy that he’s finally able to be home with his family without worrying about the dangers of his job. We do our best to offer my sister and brother- in-law support, and their strong bonds with other military families have been helpful for them. My sister’s family lives across the country from us, so we unfortunately won’t see them this Thanksgiving. But we’re happy they can be safe and sound together. Whoever you spend your Thanksgiving holiday with, I hope you make it a wonderful one. While you’re celebrating, remember the sacrifices the Pilgrims made centuries ago and the ones our military members continue to make every day.
Every year when I was little, I gathered with my extended family to celebrate this November holiday. We had a pretty small family — there were probably about 10 of us — but that intimate gathering allowed us to mingle with everyone. We continue to celebrate with our extended family every year, and we’re lucky that a majority of them live so close to us in Southern California. Thanksgiving reminds me how grateful I am for family, friends, and good health. The freedom to live how we want with whom we want would be nonexistent without the Pilgrims’ courage and the daily protection provided by our nation’s military members. As we celebrate Veterans Day this November, I’m reminded of my grandfather and brother-in-law. They served in different eras, but held the same passion for our country. My grandfather was pretty quiet about his time in the military. He served in the Army during World War II, and his main role was to work in medical units as a Bacteriologist, helping to Identify and diagnose different illnesses and diseases that
–Mark Nowlin
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ENJOY THESE 6 AUTUMN ACTIVITIES FUN FOR THE WHOLE FAMILY!
MOVIE NIGHT Gather your loved ones in the living room with popcorn, blankets, and a great film. Make the most of your autumn evenings by cozying up and spending quality time with each other while watching some family holiday favorites, like “A Charlie Brown Thanksgiving” or the Thanksgiving comedy-drama “Pieces of April.” HOME-COOKED FOOD When autumn rolls around, pie and warm cider may be high on your list of tasty treats you’re eagerly anticipating. This fall, encourage your family to take part in making annual goodies and sharing them with your neighbors. Nothing warms the heart more than receiving a loaf of freshly baked pumpkin bread during these increasingly cold days.
Throughout November, everyone is eagerly looking forward to Thanksgiving, Black Friday, and Cyber Monday, but you shouldn’t let the rest of the month slip past you! Enjoy these other fall activities with the whole family. HOMEMADE CARAMEL APPLES Homemade treats are no doubt far better than their store- bought counterparts. Try your hand at making your own caramel apples for the whole family to enjoy. You can also add a number of toppings to liven things up, such as nuts, white or milk chocolate, coconut, sprinkles, or pecans. BACKYARD BONFIRE During these cold months, you may be tempted to stay indoors, but heading outside for a bonfire is a great way to spend time with your family while enjoying the brisk weather. If you have a fire pit in your backyard, now is the perfect time to take advantage of it by bundling up with some hot chocolate and s’mores. AUTUMN ARRANGEMENTS It’s time to get crafty! Creating your own fall arrangements will ensure that your home has the seasonal decorations you want. Making beautiful fall flower arrangements for your kitchen table or wreaths for your front door to greet guests will create the desired autumn vibe you’ve been searching for. PAIN-FREE COOKING Whenever an activity involves heavy lifting or repetitive motion, it’s important to take steps to prevent injury. While back pain, carpal tunnel, and sore shoulders are normally associated with work-related injuries, it’s important to note that these issues can also result from working in the kitchen if you’re not careful. With the big feast coming up at the end of the month, here’s a guide to pain-free cooking! MIX IT UP Even if you’re “just” chopping carrots or peeling potatoes, you may be exposing yourself to a repetitive strain injury. Standing for long periods with your shoulders hunched forward is also bad for your back. While it’s always important to keep an eye on your posture, the best way to avoid pain and stiffness is to do a mix of activities in short bursts. If you’re cooking with family, consider swapping jobs every six or seven minutes to give your body a break from the same motions and positions. USE YOUR TOOLS If you are older or suffer from arthritis, this is an especially important point. Ergonomic kitchen utensils are available to
KNITTED SCARVES If you’re handy with knitting needles, now is the season to put them to work. Hand-knitted scarves are great gifts to give throughout the fall and winter, and you can also make it a family activity! Take some time to teach your kids how to knit and crochet to create scarves of their very own.
make many cooking tasks, from slicing to stirring, easier to handle. Using oven mitts rather than pot holders also lets you grip hot items with greater confidence and reduces the likelihood of an accident. LIFTING THE TURKEY All right, here’s the big one: One of the easiest ways to hurt your back is to lift a heavy object while simultaneously twisting your torso — the exact thing one might do when trying to take a turkey out of the oven in a single fluid motion. Do not put yourself and the feast at risk. Lift with your legs, straighten all the way up, and then turn to where you want to carve it. No one wants to throw their back out before Black Friday. We hope you have a safe and happy start to the holiday season. If any aches or pains develop as the weather gets colder, feel free to swing by and let our physical therapy experts get you moving again! AVOID INJURY THIS THANKSGIVING
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BALANCE IN THE BELLY WHY GOOD GUT BACTERIA DIE AND WHAT YOU CAN DO ABOUT IT Probiotics play a critical role in your digestive system. These good gut bacteria help your body digest food more efficiently and protect your overall health. However, these microorganisms are susceptible to many negative influences that can cause them to die. More often than not, probiotics die off due to a disruption in the balance of your digestive tract. One of the harmful things to your gut bacteria is antibiotics, which is self- explanatory when you think about it. Antibiotics attack all forms of bacteria in your body, good or bad. In some cases, people who take too many antibiotics or take them for longer
For most people, simple and small changes to medications or diets will not have much effect on existing gut flora. After all, the average person has roughly three pounds of gut bacteria in their system at any given time — that’s about 100 trillion microorganisms working for your body! But when they do die off, all they need is time to repopulate and restore balance to your digestive system. You can help speed up this process by consuming probiotics like yogurt, kimchi, sauerkraut, kefir, and kombucha.
DIRECTIONS 1. In a large mixing bowl, mash INGREDIENTS • 1 can chickpeas, drained • 1/2 cup organic pumpkin purée • 1/4 cup sunflower seeds • 2 teaspoons apple cider vinegar • 1 teaspoon garlic granules • 1/2 teaspoon cayenne pepper together chickpeas and pumpkin purée until the majority of peas are mixed with purée. 2. Add sunflower seeds, apple cider vinegar, spices, and flour to mixture. Fold until fully integrated. 3. In a large skillet, heat oil on medium-high. than prescribed experience significant damage to their intestinal flora, leading to digestive issues. Another big threat to probiotics is medication in general. When you start or stop a medication, probiotics in your system can be adversely affected. Taking new supplements or changing your dosage can have the same effect. A major change to your diet can also harm your gut flora. If you introduce new foods or alter your diet significantly, it can shock your system with the sudden change, resulting in a die-off. In this case, even an insignificant die-off can cause you to feel under the weather.
CHICKPEA FRITTERS PUMPKIN
TAKE A BREAK!
Inspired by Healthy.Happy.Life
4. Form mixture into golf-ball-sized spheres and roll to coat in panko breadcrumbs. Pat into flat cakes and carefully drop into hot oil. 5. Fry fritters, flipping once, until golden and toasty, about 2 minutes per side. 6. Transfer cooked fritters to a paper towel to dry and cool. Serve 5 minutes after cooking. • 1–2 teaspoons flour, for binding (optional) • 1 cup panko bread crumbs, for coating • 1/4–1/2 cup safflower or canola oil, for frying
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INSIDE THIS ISSUE 1. CELEBRATING THE PILGRIMS AND VETERANS 2. CARAMEL APPLES, KNITTING, AND BONFIRES 3 TIPS FOR PAIN-FREE COOKING 3. ACHIEVE BALANCE IN YOUR BELLY PUMPKIN CHICKPEA FRITTERS
THANKSGIVING PREP FOR THE WHOLE FAMILY
HAVE A ‘ROLLER DERBY’ Finally. While an adult should be the one to put these delicious baked goods in the oven, the whole family can help shape the dough. In fact, Care.com recommends making this a contest. Set aside a time when everyone can vie for the title of Fastest Roll Maker, and you’ll have plenty of warm, flaky, delicious treats come dinnertime. Letting everyone play a part may take a little more planning and add slightly more chaos to your Thanksgiving preparations. But it’s sure to produce a lot of great memories and bonding moments among your loved ones. And by the time you sit down to eat, you’ll all have something to be thankful for right in front of you — Those. Delicious. Rolls.
timers, and setting the table. Teens and young adults can supervise their younger siblings and cousins in these important tasks and may be called upon to stir what’s on the stove while an adult checks on the football game.
Thanksgiving is more than just a feast; it’s about coming together as a family and being thankful for one another. So why wait to get into the spirit until everyone is seated at the table? Here are a few ways you can make the actual preparation of Thanksgiving dinner fun and engaging for the whole family! GIVE EVERYONE A ROLE No, not those rolls — yet. Making the feast a family project can turn the day from a hectic list of chores into a magical bonding experience. It’s important to match each family member to a job that best fits their abilities. Young children can mash potatoes or rinse ingredients in the sink. Older kids can take on more responsibility, like measuring ingredients, keeping an eye on
ROLL OUT THE DECORATIONS Still not talking about bread. Not everything in Thanksgiving
preparation needs to be tied to the kitchen. Creative family members of all ages can work together to bring some seasonal flare to the dining room. Maybe this means picking up some Thanksgiving coloring books, or perhaps the family can venture outdoors to collect autumn trimmings for crafts. It’s a great way to let each family member put their own personal spin on the holiday!
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