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J uly 2020
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L istening , L earning , and S peaking U p
Shelly Coffman
Just when you think things can’t get any loonier, they do. I think back to November 8, 2016, and pinpoint that to the time when the fabric of the space-time continuum must have split, because no sci-fi writer could make this stuff up! At least, not the sheer volume of WTF events — too unbelievable! Remember when the Presidential campaign was all over the news? Yeah, I barely remember that either. Each month of 2020 has brought us additional stress to navigate and new, heartbreaking news and challenges. The terribly tragic and avoidable death of George Floyd (AFTER SO. MANY. OTHERS.) has devastated our local and national community. George Floyd’s death was also a beacon of light, shining on the deeply ingrained, long-standing divisions still present in our society. This comes at a time when the coronavirus has also given rise to anger and xenophobia worldwide. There has been rioting and rage and also monumental peaceful protests of the sheer magnitude of persistent injustice that caused George Floyd’s death and so many others. As a business owner, and as a mom —my other super important job — I feel compelled to say it out loud, to condemn injustice and discrimination, and to reaffirm our commitment as a team, as a family, and as a community, to live by our values and care for our community every day. We will cultivate a space that makes equality, diversity, and openness priorities, set an example for the greater community, as well as hold each other accountable to that standard. Sadly, some in our greater community
needed the reminder that we need to continue to listen and learn from one another. We have to hold the space to be safe, inclusive, and above all, show respect for different perspectives and backgrounds that are different from our own experiences. We are here to speak up when we witness intolerance, mistreatment, or bias. We will not stand idly by uncomfortably, but instead we will SAY SOMETHING. Silence does not beget change. We will actively seek to be a part of the creation of change. We will DO SOMETHING. We will actively continue to work to create an inclusive environment. One of the things I have always loved about my job is the many ways I am educated on the daily. I have the opportunity to be schooled in so many things by the people who cross my path. We will continue to listen, but also to seek out different perspectives. We’ll create a safe environment that respects different points of view and communication styles that may be different from our own. The space-time continuum may have split us off in to some crazy times, but we plan to be a part of what gets us back on a viable path. We don’t seek to repair that fabric. It was bad to begin with. We are here to build a new day together, be a part of a new foundation, following those who need our support, and continuing to lend it. Maybe these crazy times are actually not crazy at all. Maybe they’re just what we all needed. Reboot 2020? We’re down with that. Let’s make it work better this time, together. –-Shelly Coffman
Ages ago, our ancestors spent their days constantly in motion, engaged in activities for their survival. According to Harvard evolutionary biologist Jason Lieberman, hunter-gatherers probably walked more than 5 miles every day. As a result, humans enjoy their best health when they remain mostly upright and in motion. But nowadays, finding your next meal doesn’t require nearly as much travel (unless it’s a drive to the closest takeout restaurant). Many jobs ask that we stay sedentary for the majority of the day, and when we’re not working, our couch and the latest Netflix docuseries beckon. While sitting may have become part of our daily lives, we don’t have to suffer the consequences. Here are five quick exercises to help ease back and neck pain to combat many of the other painful side effects of sitting. Head Up, Shoulders Back First, let’s talk about posture. Health experts recommend focusing on keeping your ears directly above your shoulders to reduce the amount of pressure on your neck and back. Next, pull your shoulders back. Help make these postures into a habit by making sure your computer is at eye level 5 EXERCISES TO REDUCE THE PAINFUL SIDE EFFECTS OF SITTING
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so you don’t have to crane your neck up or down to look at it. When using your phone or another handheld device, hold it up in front of you to avoid looking down, which puts pressure on your neck. Yes, No, Up, Down Head Nod To help release tension that builds up in the neck, try this simple series of neck releases: Start by slowly tilting your head forward and hold for a second, then tilt it backward and hold for a second. Return your head to neutral. Next, slowly look to your right, then to your left. Repeat this series of head motions for one minute and make it a part of your daily routine. Shrug It Off We tend to hold tension in our shoulders, too, so doing daily shoulder exercises can help to ease it. First is the shoulder shrug: Sitting or standing tall, shrug your shoulders up as high as you can, hold for a couple of seconds, then relax. Do this five times. Next, try shoulder rolls: Roll your shoulders back in a slow, exaggerated motion, engaging your shoulder blades to help you draw your shoulders back. Hold for a few seconds and repeat five times. Flex It Out Our hip flexors are another muscle group affected by sitting, which can lead to tight muscles and pain when walking or running. Lengthen these muscles with a simple stretch: Step one foot out in front of the other and bend both knees so you are in a lunge position. Rest your back leg on the ground if it is more comfortable. Keep your back
straight, and shift your body weight forward. “I tell patients to think of an X on the front of the hip of the back leg. Imagine pushing this X forward while not letting your back arch,” says physical therapist Dr. Erin Policelli. Foot Release Sitting a lot can shorten some of the muscles in your feet, too, which are crucial for good balance. Help ease foot tension with this stretch: Kneel on the floor, arranging your legs under you so your shins and the tops of your feet are on the floor and your glutes are resting on the bottoms of your feet. Maintain an upright posture. Raise yourself slightly, pick up your heels, and tuck your toes under. Slowly ease your weight back over your feet so that your glutes are resting on your heels and your toes are stretched. Hold for 30 seconds. Bring these exercises into your daily routine to release the tension that builds when you sit. And of course, this is just the beginning — use the improvements in the way you feel as motivation to get up and move more throughout your day!
F eel B ad A bout T hrowing A way P hotos ? 4 R ules for G uilt -F ree P hoto D ownsizing
If you’ve reached a point in your life where you’ve started to downsize, then you’ve likely grappled with the difficult task of getting rid of photos. After decades of life, how are you supposed to choose which memories are important enough to keep and which aren’t? These four rules can help make this daunting task easier. Rule No. 1: Cut Scenic Views You don’t need dozens of photos of that campsite you went to on vacation one summer. If a location was really meaningful, like the
beach at your honeymoon, then keep a few, but pictures of the places you’ve been to are far less special than pictures of the people you love.
Rule No. 2: Tell a Story When you look at a photo, does it make you want to tell a story about the people or places in the image? Could you share plenty of stories about riding around in Dad’s old truck or about how funny your best friend from college was? Keep those photos. Pictures of people whose names you can’t remember or blurry photos you can’t make out can all go. Rule No. 3: Edit Well If you have a lot of photos from a specific event or part of your life, think about how long each “chapter” of your life story would be. How much time would you spend writing about your cousin’s wedding or high school prom? If a certain event didn’t have that much meaning in your life, why dedicate pages and pages of a photo album to it? Rule No. 4: Throw Photos Away If a photo isn’t important enough to put in an album or frame on the wall, then it doesn’t need to stick around. Don’t put them in a box you’ll have to sort through later. Let the rejects go.
After all that hard work, treat yourself to a photo album shopping spree so you can start organizing the meaningful photos you have left.
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People have raved about many superfoods over the past few decades, but one that’s garnered notable attention is turmeric. Fittingly known as the golden spice due to its orange-yellow hue, turmeric is famous for being a crucial part of Indian cuisine, ayurvedic medicine, and Chinese medicine. But does turmeric actually help people? And if so, how? Let’s start with the basics to find out. What’s in turmeric? First, it’s important to know what the spice contains and why researchers are so excited about it. Turmeric is packed with a chemical known as curcumin, which has been shown to provide anti-inflammatory effects, pain relief, antioxidants, and a decrease in the risk of cancer. Pro Tip: You should not consume excessive amounts of turmeric if you take medication that has blood-clotting effects, such as aspirin. However, a moderate amount typically doesn’t react with these or other medications and has many other benefits. Can it improve joint health? In many cases, yes! The Arthritis Foundation recommends taking a 400–600-milligram tablet of turmeric up to three times daily. Multiple studies cite turmeric’s ability to reduce inflammation and relieve arthritis pain, and one study even notes that turmeric seemed to work just as well as ibuprofen (Advil) for people with arthritis in their knees. Participants in that study took 800 milligrams of turmeric every day. T he P ower of the G olden S pice A n I ntroduction to T urmeric ' s H ealth B enefits
important function in our bodies. The average person is exposed to refined and processed foods, smoking, environmental pollution, and chemicals found in pesticides and drugs. Turmeric can protect the liver from damage due to these toxins, which also aids those who take strong medications known to cause long-term liver damage. Can it decrease symptoms of hay fever and depression? Some symptoms, yes. The curcumin in turmeric can help reduce hay fever symptoms like sneezing, itching, runny nose, and congestion. When used in tandemwith antidepressants, turmeric may help reduce symptoms of depression. There are many benefits to using turmeric in your weekly meal routine. Try out some Indian or Chinese recipes or prepare some Instagram- worthy golden milk. In whatever you make, enjoy the rich flavor combinations turmeric offers!
T he B est G rilled S ummer V egetables
Can it help the liver? Yes. One of the spice’s most notable characteristics is its powerful antioxidant abilities. Antioxidants play an
Contrary to popular belief, vegetables are delicious. Most of our parents just didn’t know how to prepare them well. This summer, revolutionize your cookout with a serving of delicious, colorful veggies.
Ingredients
• 1 tsp salt • 1/4 tsp pepper • 1 1/2 tsp dried Italian seasoning • 1 1/2 tsp garlic, minced • 2 lbs assorted vegetables, trimmed and halved (asparagus, mushrooms, Directions 1. In a small bowl, combine salt, pepper, Italian seasoning, and garlic. 2. Brush vegetables with olive oil and place in a large bowl. Top with lemon juice and seasoning mixture.
red onion, red bell peppers, baby carrots, and yellow squash are great on the grill)
• 5 tbsp olive oil • 2 tbsp lemon juice • 1/4 cup parsley leaves, chopped
3. Prepare the grill at medium-high heat. 4. Grill vegetables in batches,
cooking 3–5 minutes on each side until browned and tender. (Carrots will cook longer, 6–9 minutes per side.) sprinkle with parsley, and serve hot
Toss to coat evenly. Cover and refrigerate for at least 20 minutes but no longer than 2 hours.
5. Remove from the grill,
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Listening, Learning, and Speaking Up Reduce the Painful Side Effects of Sitting Page 1 4 Steps to Finally Sort Through Old Photos Page 2 I nside T his I ssue
The Power of the Golden Spice
The Secret to Delicious Grilled Veggies Page 3 2 Exercises You Need to Strengthen Your Knees Page 4
B uild S tronger K nees W ithout S urgery 2 E xercises to S tart N ow
Knee injuries are all too common for professional athletes and weekend warriors alike, but the problem may originate higher than you think. Many knee injuries can be tied to hip weaknesses. Because hip muscles play a big role in controlling the position of the knees, even slight imbalances can lead to problematic knee flexion or hyperextension during exercise. Many workouts later, injury and pain can result. If this describes your situation, don’t give up on running or soccer just yet. Try these two exercises to help stabilize and strengthen your knees.
often overlooked muscle that is important for strong running mechanics because it helps stabilize the knee. Wrap a resistance band around your ankles, place your legs shoulder- width apart (if this doesn’t create tension in the band, use a smaller one), and descend into a slight squat. Begin by taking one lateral step to the right with your right leg, followed by the left leg, keeping feet shoulder-width apart so there is always tension in the band. Take 10 steps to the right side, then repeat on the other side. Try for two sets.
As you step up, focus on not letting your right knee extend beyond your toes. Repeat 10 times, then switch legs. Try for three full sets. Once you feel confident with the step height, you can use a taller step or box — just make sure it’s no higher than your knees. Start slow and ease into these movements. However, before beginning any new exercise program, talk to your doctor to make sure you are ready for it. If you do experience any pain or if your knees continue to bother you while you’re exercising, then talk to a physical therapist. They can help you find the best movements and exercises to address your specific condition and help you get back to the activities you love.
Step-Ups
Standing in front of a step or stable wood box that is 6 inches tall, step onto it with your right leg, putting your weight on your heels to engage your gluteal muscles. Tap the step with your left foot, then return it to the floor.
Lateral Walks
Sometimes called monster walks, this movement targets the gluteus medius, an
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