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THE PENROSE POST
AUGUST 2025
PENROSEPT.COM | 360-456-1444
The Event That Could Change Your Future Unlock the Secrets of Healthy Aging Straight From the Source!
I’ve spent years walking alongside people of all ages on their journey to move better, feel better, and live fully. But there’s one message I wish I could shout from the rooftops: Pain and decline aren’t inevitable parts of aging! We don’t just have to accept aches and limitations as the cost of growing older. In fact, there are so many ways to age well, and it’s time to celebrate the people in our community who are living proof. That’s why I’m thrilled to invite you to Health Heroes, a brand-new community event happening Sunday, Oct. 12, at the Lacey Community Center. This will be a powerful and uplifting afternoon, centered around a panel of five incredible individuals in their 70s, 80s, and 90s who are not just surviving, but thriving. These remarkable men and women are not celebrities or influencers. They’re your neighbors, mentors, grandparents, the quiet forces who’ve spent decades making thoughtful choices in every aspect of life. They’ll share their personal habits and stories, their approaches to sleep, nutrition, movement, stress, and connection, that have helped them maintain their health and independence well into later life. These are everyday people with extraordinary wisdom, and trust me, you’ll walk away with insights that could change your
PILATES CLASS 9:00 a.m. on Monday and Wednesday BALANCE CLASS
10:10 a.m. on Wednesday
RSVP required
Other Wellness Services Include: Massage Therapy, Personal Training, Dry Needling, Eating for Joint Health, Inflammation Coaching, and Regenerative services: Stimpod, Shockwave, and EMTT
Our goal is simple but powerful: to change the narrative around aging. More than 50% of adults over 65 deal with chronic pain, and studies have shown that chronic pain can be linked to cognitive decline and diseases like dementia and Alzheimer’s. But physical therapy and simple lifestyle changes can make a world of difference. If you think this message is just for people already in their golden years, think again. The truth is that the habits we build in our 30s, 40s, and 50s determine the quality of our later life. And yet, even if you’re already navigating your 70s or 80s, it’s not too late to improve your strength, mobility, and well-being. I’ve seen patients in their 80s reclaim their energy, reduce pain, and feel better than they did a decade earlier. This event is for everyone: those preparing for their future and those ready to reclaim their present. If you know someone who embodies the spirit of healthy aging, reach out. We’re still finalizing our panel and would love to include more inspiring voices. Mark your calendar for Oct. 12, and join us in Lacey to celebrate strength, resilience, and the everyday heroes among us. This is the beginning of something powerful, and you’re invited to be part of it.
life no matter your age. Their answers will become part of a recorded video series and a book that captures the wisdom of our local “Blue Zone” heroes because, yes, this event is very much inspired by the Blue Zones idea. Except instead of Sardinia or Okinawa, this one’s right here in Lacey.
REGISTER TODAY! Health Heroes
Sunday, Oct. 12, at 2:30 p.m. Doors open at 2 p.m. Lacey Community Center. The event is FREE but registration is required.
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EXERCISE THAT FITS YOUR LIFE STAYING ACTIVE WITH CHRONIC CONDITIONS
If you’re dealing with a long-term health issue, exercise might feel like one more thing that’s out of reach. But for many, finding a way to move regularly can help reduce symptoms, improve mobility, and make daily life more manageable. That doesn’t mean you have to commit to high-intensity workouts or long sessions at the gym. It doesn’t even have to be every day. Ten minutes of walking, stretching, or lifting weights a few times a week might help you sleep better or stay steadier on your feet. It often starts with simple habits, like light
Memory changes? Regular activity can help with stability. Those with mild cognitive issues can often follow exercise routines without much help, while others may do better exercising in short bursts with a caregiver or friend nearby for support. Joint pain? Arthritis and osteoporosis make some movements harder but not impossible. Low-impact routines like tai chi or pool-based exercises may help reduce stiffness without adding stress to bones and joints. What about heart disease, diabetes, or high blood pressure? Movement doesn’t cure anything, but it does help the body handle stress better. Blood pressure tends to improve
low-resistance leg raises while seated might keep things in better balance. Do you have COPD (chronic obstructive pulmonary disease) or other lung issues? These conditions may require a slower pace or coordination with a therapist. Many pulmonary rehab programs include breathwork and light arm or leg movements. These everyday activities strengthen arms, legs, and the muscles needed for breathing and can help you more easily handle day-to-day tasks.
gardening, short walks, or a few seated exercises. A bit of motion every day builds up over time and can help with various conditions. The main idea here is not to aim for perfection. Focus on what’s possible. Ask your doctor what makes sense for you, and build a manageable routine. Movement doesn’t have to be overly complicated to be effective. Just find a way to do something active regularly. Smaller Plates, Bigger Results SIMPLE TRICKS FOR SMARTER EATING with activity, as does glucose control. Even a short walk after meals or a few
Let’s be honest — portion control sounds less exciting than a cheat day. But the truth is that mastering portions is one of the simplest ways to stay on track with your health goals without counting every calorie or giving up your favorite foods. In fact, a recent study by the Food Institute found that since the pandemic, roughly 58% of people in the U.S. are consuming smaller portions. Let’s look at a few portion control hacks that work — and won’t leave you “hangry.” Use smaller plates and bowls. It might sound too easy, but science backs this one. Switching out your dinner plate for a salad can trick your brain into feeling more satisfied with less food. The same goes for bowls and cups. Remember, less space on your plate equals less food and more mindfulness. Portion your snacks. If you tend to grab a whole bag of chips, that’s a rookie mistake. Instead, divide snacks like nuts, crackers, or
trail mix into single-serving containers ahead of time. That way, you can grab and go without mindlessly munching through an entire bag during your favorite television show. Follow the half-plate rule. When you’re filling your plate, aim to make half of it veggies. Then fill a quarter with lean protein and a quarter with healthy carbs like brown rice or sweet potato. It’s a simple visual that encourages balance without needing a food scale. Eat slowly and without distractions. Your brain takes roughly 20 minutes to realize you’re full. If you’re rushing or distracted by TV, you’ll likely overeat. Sit down, chew slowly, and enjoy your meal — you’ll feel fuller with less. Use your hand as a guide. If you don’t have measuring cups and food scales, no problem! Your hand is a great tool: your palm for protein, a
cupped hand for carbs, your thumb for fats, and your fist for veggies. It’s practical and always with you! The bottom line is portion control isn’t about depriving yourself — it’s about creating habits that help you enjoy your food while feeling your best. A few small changes can make a big difference without making you feel like you’re dieting. After all, small plates, slow bites, and smart portions are lifestyle upgrades you can stick with!
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PILLOW TALK PREP FOR YOUR BEST REST YET Relax, Rewind, Rest You can use many
When your head hits the pillow, are you counting sheep but not catching any z’s? It’s time to hit snooze on nights of tossing and turning and wake up refreshed with a better sleep routine! Getting the proper amount of rest every night is crucial to living a healthy life and can even help prevent mental health issues like depression and anxiety. A sweet slumber starts with the proper routine. Here’s the dreamy plan to wake up feeling your best. Bedtime Boundaries Consistency and bedtime boundaries can help your body and mind get into a regular rhythm to reach REM sleep. Try to go to bed around the same time every night to train yourself to get sleepy regularly. It doesn’t matter what time you choose as long as you stick as close to your sleep schedule as possible. You should also select a time before bed when you consistently turn off your phone, computer, and other devices. The blue light from electronics makes your mind think it’s daytime and can distract you from dreaming.
tools to help relax and unwind from the day and prevent intrusive
thoughts and tension from keeping you up at night. Listening to gentle music before entering the bedroom can put you in a sleepy state of mind. Journaling or writing a to-do list before it’s time to nod off can remove lingering stresses or racing thoughts. Try meditation or yoga to ease your muscles, focus your mind, and eliminate anxious feelings. Dine Right, Sleep Tight Though a late-night snack or a delayed dinner might seem harmless, it can make drifting off difficult. Your digestive system takes time and energy to break down food, which can keep you awake if you eat too late. Eat light, healthy suppers so your stomach can take a snooze with you, and avoid eating anything several hours before you plan to hit the hay.
Summer Chickpea Salad INGREDIENTS • 2 (15-oz) cans chickpeas, drained and rinsed • 4 green onions, thinly sliced • 2 ears grilled corn, cut kernels from the cob • 1 pint cherry tomatoes, quartered • 3 tbsp chopped fresh basil • 2 tbsp chopped fresh chives
Inspired by HowSweetEats.com
• 1/4 tsp salt • 1/4 tsp pepper • 3 tbsp olive oil • 2 tbsp red wine vinegar • 1 1/2 tbsp honey • 3 garlic cloves, minced or pressed • 1 lime, zested and juiced
Dr. Tom Helpenstell MD
Kasey Keller
We’re thrilled to welcome Dr. Tom Helpenstell and Kasey Keller as our special guests at Health Heroes on Oct. 12. Dr. Helpenstell is a well regarded retired local orthopedic surgeon who continues to participate in triathlons and live an active lifestyle. Kasey, a former professional soccer goalkeeper and hometown hero, will share what it took to stay at the top of his game for decades, and now, in his 50s, how he’s approaching aging with intention and grit. As excited as we are to have them on board, Dr. Helpenstell and Kasey would agree the real stars are the individuals who’ve mastered the art of aging well. This Health Heroes event is free but registration is required. Scan the QR code on the cover and sign up today!
DIRECTIONS
1. In a large bowl, combine chickpeas, onions, corn, tomatoes, basil, and chives. 2. Toss well with salt and pepper and set aside. 3. In a small saucepan over low heat, add oil, vinegar, honey, garlic, lime juice, and zest. 4. Whisk until the mixture is warm and garlic begins sizzling. 5. Pour over the chickpea mixture and toss well to coat. 6. Cover with plastic wrap and refrigerate for at least 30 minutes before serving.
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
360-456-1444 | PenrosePT.com 1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516
1. Kasey Keller Meets Lacey’s Health Heroes — and You’re Invited! INSIDE THIS ISSUE
2. Keep Moving Despite Health Challenges
The No-Diet Guide to Portion Control That Sticks
3. Your Guide to Dreamy Sleep Habits
Summer Chickpea Salad
4. The Natural Way to Fight Off Summer Bugs (No Harsh Sprays Needed!)
How to Use Plants and Scents to Repel Insects Nature vs. Nature
Use Natural Aromas Many bugs have super-sensitive noses, and certain scents repel them. Essential oils like citronella, eucalyptus, lavender, peppermint, and lemongrass are natural bug repellents. You can make your own spray by mixing a few drops of any of these scents with water and a carrier oil (like witch hazel or coconut oil), then spritzing it on your skin or clothes. Just make sure you’re cautious with essential oils around pets and kids. Smoke Them Out Burning herbs like sage or rosemary in your campfire or fire pit not only smells amazing but also helps keep mosquitoes and gnats at bay. Bugs hate the smoke from these plants, and it’s an easy, low-effort way to keep them off your picnic table.
There’s nothing quite like summer. Backyard barbecues, evening hikes, and late-night stargazing. All of it is magical — until bugs crash the party. Mosquitoes, gnats, and ticks don’t need an invite, and before you know it, you’re scratching your ankles and swatting at the air. But you don’t have to douse yourself in strong sprays and chemicals to keep them away. Here are five natural ways to repel bugs this summer — no chemicals required. Choose Loose Clothing Believe it or not, your outfit can make a big difference. Light-colored, loose-fitting clothing is less attractive to mosquitoes and helps prevent them from biting through fabric. Covering up exposed skin is one of the easiest ways to protect yourself. It’s specifically helpful to wear long sleeves and pants at dusk and dawn, when bugs are most active.
Watch Your Scents Surprisingly, it’s not just about what repels bugs — it’s also about avoiding what attracts them. Fragranced lotions, perfumes, and even certain soaps can lure bugs to you. In summer, it’s smart to go unscented when heading outdoors. Keep Your Space Clean If you have standing water on your property, it’s a mosquito’s favorite breeding ground. Make sure you dump water from flower pots, birdbaths, or kiddie pools regularly. And if you’re entertaining outside, clean up food scraps and trash — flies and ants will sniff that out fast.
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