Lake Burien PT - November 2019

Lake Burien PT - November 2019

Waves

November 2019

MAKING

Keeping you current on all things LBPT

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W ith Thanksgiving coming up fast, a lot of people are thinking about what they’re grateful for. There are reminders all around that it’s the season of gratitude — including this very newsletter! And while I’m grateful for so many things this season, I find that I’m grateful all the time. It’s easy to put off expressing gratitude until it’s the “right time.” That is to say, a lot of people wait to communicate their thankfulness until Thanksgiving. But it’s important to express your gratitude whenever you feel it. You never know when you’re going to be able to tell someone you appreciate them. If you’re feeling grateful in the moment, why wait? I often think about what I’m grateful for, no matter the time of year. My husband is an absolute rock who constantly puts up with all my shenanigans. He’s an amazing part of my life. There’s also my son, who’s coming into his own as a growing human, and my mom, who still has her health! I’m also very grateful for my staff at the clinic. They’re key to the way I practice physical therapy. It was always my intention to spend a full hour with patients, and my staff ensures that happens. Of course, they do so much day to day to keep things running smoothly. I don’t know if I can express just how grateful I am for our patients. They put so much trust in us to provide care to them. This is something I think about a lot — and it’s something I don’t take for granted. The fact they feel comfortable to share such in-depth information with me is just incredible. When we work through pain together, patients often relay significant trauma, and I’ve heard some extraordinary stories. I have so much respect for the people who walk through our door looking for answers to solve their pain.

“I don’t know if I can express

just how grateful I am for our patients. They put so

much trust in us to provide care to them.”

at the same time, I’m thankful I’m in a place where I can help others through their physical pain.

These blessings are true every single day, and I can’t imagine my life any different. I’ve been very fortunate that things came together the way they did. I’m also thankful for Thanksgiving dinner with the in-laws. Since 2007, every single Thanksgiving has been spent with my husband’s family. They make the turkey, and I make the cranberry sauce. (I keep it to about four ingredients — fresh cranberries, sugar, water, and spices like cloves or cinnamon.) Over the past few years, we’ve actually had a turducken. Believe it or not, we’re not that big on turkey! It’s nice to have a little variety on the table, and a turducken certainly has that. There was one year we had a turducken stuffed with sausage right in the middle. That was an experience.

I hope you, too, have a great Thanksgiving with plenty of food, family, and good times. Just don’t eat too much!

Their stories offer perspective. I’m thankful that I haven’t experienced any major medical conditions to work through. And

–Dr. Orit Hickman

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Too Busy to Work Out?

5 Simple Ways To Stay Active

Reduce TV time. It can be tempting to plop down in front of the television after a long day at work or after dinner, but you can also use this time to be active. Get the family together for a walk around the neighborhood, take a few minutes to dance to some of your favorite tunes, or do some light cleaning around the house. Put a spin on date night. Forget dinner and a movie. Instead, try taking your date out for a round of miniature golf, indoor rock climbing, an evening stroll, a bike ride, or dancing. You’ll have more fun while doing your body good. Grab a leash. Having a dog gives you plenty of opportunities to stay active. If you don’t have a dog, try asking a neighbor or friend if they would like their dog walked, start a dog-walking service, or volunteer at a local animal shelter. There are plenty of ways to make staying active a part of your daily routine! With enough creativity and motivation, you can turn any activity into an active one.

Being active doesn’t have to mean going to the gym every single day. An active lifestyle can be as simple as going for a walk

around the neighborhood for a few minutes a day. There are plenty of ways to exercise during daily activities like shopping, spending time with your kids, or hanging around the house. Park farther away. A lot of people will spend several minutes trying to find a parking space as close as they can to the entrance of a store. However, parking a little farther away will help you score a better parking space and make sure you get your steps in for the day. Do some yoga. You don’t have to push yourself to your absolute limit in order to stay active. There are other, gentler ways to exercise than running 5 miles a day. Tai chi or yoga are excellent low-impact alternatives to keep your body fit and healthy.

l H i k e s

Twin Falls Trail Generally accessible year-round, the

There’s nothing quite like an autumn hike to take in the fall colors and cool, crisp air. It’s the perfect way to feel refreshed and revitalized.

Twin Falls Trail in Olallie State Park (due east of Burien) is a great way to immerse yourself in nature without traveling too far from home. The

The great thing about the Seattle area is there is no shortage of hiking opportunities. It’s so easy to take an afternoon or a day to explore nearby trails. Plus, many of our local trails are accessible for those of most ages and abilities. Here are three great options. Washington Park Arboretum This one is much closer to home and makes for a great morning or afternoon “hike.” It’s a great destination for anyone who doesn’t want to stray too far but still wants to get out and get moving. The arboretum even provides visitors with information on fall hikes so you can get the most out of your adventure. Plus, the Seattle Japanese Garden is often an extraordinary burst of color in the fall — especially if you time it just right! Skyline Trail Loop Located in Mt. Rainier National Park, the trail is about 5.4 miles, but the loop is a relatively straightforward hike on a maintained trail that is suitable for all ages (though there are some inclines to be mindful of). The best part about the Skyline hike is the view. It takes you close to Mt. Rainier — but not too close — so you can enjoy the grand mountain and all of its surroundings, including a waterfall, unimpeded. The trail begins near Paradise Inn.

2-mile trail winds through a diverse forest full of maples, conifers, and so much more. It’s another trail that is also suitable for all ages. And as the name suggests, there are two waterfalls

along the path. More-experienced hikers can head to the Olallie Trail, a 20-mile trail, which offers an exceptional backcountry experience.

With any hike, it’s important to be prepared. Always pay close attention to the weather and plan accordingly — and check for potential closures. Make sure you have all the gear you need before heading out, from water to snacks and a first-aid kit.

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3 Simple Ways to Eat Lighter on Thanksgiving If there is one thing too many of us do on Thanksgiving, it’s overindulge. By the end of

as potatoes, bread-based stuffing, noodle casseroles, and so on. That can add up to a lot of starchy carbs. These carbs can really weigh you down and give you that overly full feeling. But you don’t need to cut carbs out completely. Just balance them with lighter vegetable dishes. A good rule of thumb is two vegetable-based dishes for every starch dish. As you plate your meal, start with the veggies first, then the protein, and end with the starches, like mashed potatoes. Contain calories to the plate. Another way to cut down on calories and the post-dinner weigh-down is to watch what you drink. Instead of wine, cider, or soda, keep your beverage choice to water or unsweetened tea. This is one of the best ways to cut down on overindulging. The average glass of wine, for example, contains about 125 calories. By comparison, a slice of pumpkin pie is 300 calories. The problem is wine is far less filling than pie — and much easier to overindulge!

dinner, belts have been loosened, and everyone is ready to take a long nap. But it doesn’t have to be that way! There are things you can do to ensure you don’t indulge too much while still enjoying all the food the holiday brings to our tables. Take a look! Eat more soup. This is one of the easiest ways to avoid overindulging. Before dinner, serve soup. One of the healthiest and tastiest soups is butternut squash soup. Not only is it flavorful and relatively filling, it’s also only about 100 calories per cup — and it’s packed with nutrition. When you eat soup before the main course, you don’t start dinner feeling hungry, which can influence just how much you put on your plate. You end up putting less on your plate and finish your meal without feeling you’ve eaten too much. Eat more veggies. This should go without saying, but many of us end up eating too many starches with our Thanksgiving meals, such

A Silky and Decadent Sugar Cream Pie

INGREDIENTS:

• • • • • •

1 9-inch pie crust, baked

5 tbsp cornstarch 1 cup white sugar

• • •

2 tbsp butter, melted 1 tsp ground cinnamon

5 tbsp butter

2 1/2 cups half and half

1 tsp white sugar

2 tsp vanilla extract

DIRECTIONS:

1. Mix cornstarch and sugar in a saucepan before turning on heat. Add half and half and 4 tablespoons of butter. Cook over medium heat until mixture starts to boil and thicken. Stir constantly; mixture should be a pudding-like consistency. Remove from heat and stir in vanilla. 2. Heat oven broiler to high. 3. Pour half-and-half mixture into prepared pie crust. Carefully drizzle melted butter over the top and dust with sugar mixture and cinnamon. 4. Place pie under broiler until butter just bubbles, about 1 minute. Keep a very close eye on it to avoid burning. Refrigerate for at least 3 hours before serving. Enjoy!

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It’s Always the Season of Gratitude

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Simple Ways To Stay Active Great Fall Hikes Around Seattle

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Easy Ways to Eat Lighter on Thanksgiving! A Silky and Decadent Sugar Cream Pie

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Go to an Art Museum Day

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e b r a t i n g

Museum of Wildlife Art is nestled into a cliff that overlooks the pristine National Elk Refuge. As if the beautiful environment weren’t enough, the museum is also filled with 14 galleries (over 5,000 pieces) from artists who evoke the relationship between humans and the natural world, including pieces from Georgia O’Keeffe, John James Audubon, John Clymer, and Robert Kuhn. In 1994, the museum received the Wyoming Humanities Award, and, in 2008, it received its current designation as the National Museum of Wildlife Art of the United States from Congress.

a subsection of American art. Founded by Electra Havemeyer Webb, an art lover and collector, Shelburne Museum exemplifies her vision of an institution that celebrates both past and present.

Go to an Art Museum Day, which takes place on Nov. 9, is very clear about how you should celebrate it: Go to an art museum! This holiday is an important reminder of the wealth of art and creativity housed in our nation’s museums. Many facilities participate in the holiday with events and discounted entry fees. While East Coast art meccas like New York’s Museum of Modern Art and the Metropolitan Museum of Art immediately come to mind, there are some hidden gems in our country that deserve a second (or first) look.

Chinati Foundation Marfa, Texas

This contemporary art museum carries out the intentions of artist and founder Donald Judd, who sought to create a sense of time and place through thoughtful curation and design. Judd emphasized “works in which art and the surrounding landscape are inextricably linked.” Located on 340 acres of land, the museum includes permanent and temporary installations. The foundation also supports artist residence and educational programs. Judd’s ideas, and their manifestation in Chinati, have helped establish Marfa as an international art destination.

Shelburne Museum Vermont

Experience American history, art, and design at this impressive museum that was “designed to allow visitors the pleasure of discovery and exploration.” From architecture to impressionist art, the 35 acres of this museum house 39 different structures, each celebrating

National Museum of Wildlife Art Wyoming

It’s hard to beat the setting of this museum. Located in Jackson, Wyoming, the National

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