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JANUARY 2021
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ARE YOU A HOPE GENERATOR? LET’S MAKE 2021 THE YEAR OF HOPE
With 2020 behind us, we finally get to flip the calendar on what was a strange year for all and a scary year for many. We’re all weary from COVID-19; it robbed us of hope and put fear in its place. But this year will be different, and as we watch life return to normal, we’re going to be a little wiser and smarter — and more aware of the blessings in our lives. I’m not taking anything for granted these days, but that doesn’t mean I don’t have hope. Together I want us to turn a corner and breathe in the fresh air of 2021. Although a pandemic was something I’d never before experienced in my life, I’m blessed with a career that gives me some insight into hope itself. As physical therapists, we get to be “hope generators” in people’s lives. People come to us injured, in pain, and often lacking hope. If you’re reading this newsletter, odds are good you’re one of those people yourself or have someone like that in your family. And we get to help turn everything around. I go to work and help people heal, and it seems like a blueprint of sorts for how we can find hope on a broader scale. I’ve witnessed some remarkable recoveries. Whether it’s an athlete experiencing pain from a recent injury, a regular Joe or Jane who fell, or someone with a chronic condition, I know that hope exists because I see it when I go to work. When a patient does something they never thought they’d be able to do again — that’s hope. It’s a process, and often the process itself is painful. But the result is that someone gets a piece of their life back. They regain mobility they’d lost or their "THIS YEAR WILL BE DIFFERENT, AND AS WE WATCH LIFE RETURN TO NORMAL, WE’RE GOING TO BE A LITTLE WISER AND SMARTER — AND MORE AWARE OF THE BLESSINGS IN OUR LIVES."
muscles heal and bones mend. We’re all going to feel a bit of that the first time we can go to the movies or sit down in a restaurant where nobody’s wearing a face mask. Make no mistake — our country will recover from this pandemic. Right now, in fact, vaccines are being distributed around the world just one year after the coronavirus first hit our shores. When I watch doctors and scientists come up with a solution to this virus, and also watch ordinary people recover from injuries of all kinds on their way to extraordinary things, it really gives me faith that 2021 will be a year very different from the one that came before. We’ve turned the corner for sure. You don’t have to be a physical therapist to be a “hope generator,” either; you just have to be someone who holds on to hope and tries to give it to others as well. It’s a good thing to be doing as we move forward this year. As a country, we need to be practical and safe while vaccines are distributed. As patients, we need to take one step at a time on the road to mobility, recovery, and pain reduction. But most of all, we need to have — and give — hope. Breathe deep, take in that good hope-filled air, and slowly exhale that fear that’s had us in its grip for so long. If 2020 was the Year of Fear, then you can bet that 2021 will be the Year of Hope. Let’s make it happen together. –Matt Smith
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LET THAT FRESH AIR FUEL YOU 4 TIPS TO MAKE GETTING OUTSIDE EASIER
Hunkering down and waiting for the dark and chilly winter season to pass sounds pretty nice. But the reality is, if we deprive ourselves of time outside, we do ourselves a big disservice both mentally and physically. Staying indoors all day affects your energy and mood, which makes it hard to get anything done, so here are four easy tips to make it easier to get a little fresh air. 1. Make it a priority. Getting outside means making the conscious effort to do so. If you want to reap its benefits, you have to decide to make it a priority in your day-to-day schedule. If you make the act important to you, you have more motivation to actually do it.
2. Use mornings effectively. Waking up and getting the day started can be hard. But studies have shown that natural light helps decrease your melatonin production, which means you feel ready to face the day sooner. So, set yourself a second alarm to head outside and take a quick walk around the block just after waking. Don’t even wash your face or grab coffee. Just get out there. 3. Take your work outside. If you’re working from home, take some work outdoors. Phone and virtual meetings are a great outdoor option, especially if you’ll just be an active listener and aren’t required to do any work simultaneously. Attach a note to your meeting reminders to get yourself set up outside five minutes before you start. 4. Create a schedule. It might feel strange to set reminders throughout the day to step outside, but you easily get wrapped up in activities and overlook breaks, and these reminders are exactly what you need. Start with 10-minute blocks three times a day. If you stick to them, soon you won’t need a schedule to get outside anymore. Winter weather may be cold, but even when you’re bundled up under a jacket and scarf, just 5–10 minutes outside can do wonders for your mood and energy for hours.
THESE CELEBRITIES ARE SOBER BY CHOICE
AND HERE’S HOW YOU CAN BE, TOO!
Making a conscious decision to live a sober lifestyle can be powerful. For some, it’s a necessity spurred on by addiction, while others choose to stay sober for their health. Alcohol has been linked to skin damage, cognition issues, high blood pressure, sleep dysfunction, and weight gain. So, if you’re considering making Dry January more of a year-round habit, get started with these three steps. Step 1: Consider your motivations. In 2019, Anne Hathaway announced she was giving up drinking for her son. She wanted to add more value to the mornings she got to spend with him instead of nursing a hangover. Finding a reason to stop drinking can make you more motivated to stick with it. In moments when you want to drink, write down your motivations and really dig into them. Why do you want to give
up drinking? Why do you want better skin or fewer hangovers? Why do you want more time with your family? These reminders can help you keep going! Step 2: Don’t quit cold turkey. Jennifer Lopez isn’t one to toast with water. The pop star is often seen taking a sip of alcohol after “raising a glass,” but that’s as far as she goes! J-Lo reportedly doesn’t like the adverse effects alcohol can have on the skin. According to researchers at Harvard Medical School, moderation might be better for your overall goal than quitting altogether. One study found that when drinking was so ingrained in patients’ daily lives, they found better success weaning off over time or practicing moderation. By creating your own plan to lessen your alcohol intake, you can improve your relationship with alcohol and better strive for your sobriety.
Step 3: Celebrate with a mocktail! Alcohol does not equate with fun! Just look at Kate Moss, who often abstains from drinking and has been known to have just as much fun — if not more! — while sober. Moss has even mentioned that she orders mocktails.
Why not have all the fun of cocktails without
the adverse effects? The best way to enjoy the moments traditionally filled with alcohol is to find a new way to appreciate them. Find a new hobby or make a fun, alcohol-free drink for your celebrations. There are plenty of ways to partake in these moments while staying sober!
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SOUP’S ON! PERFECT YOUR SOUP RECIPE WITH THESE 3 TIPS
Soup is perfect for sick days and alongside grilled cheese, and Grandma always seemed to have a recipe to make everything better. For as simple and comforting as soup can be, re-creating those memories from your stovetop includes a few tedious steps. Become a soup master with this go-to guide to winter’s favorite dish. Mind your peas and carrots. The magic of a hearty minestrone or old-fashioned chicken noodle soup comes from the flavors of vegetables to create the perfect blend of comfort and taste. However, overcooking or undercooking vegetables can ruin this delicate balance. So, consider the vegetables you want in your soup and plan accordingly. Start by chopping vegetables into bite-size pieces that will easily fit on a spoon. No one wants a spoonful of soup that’s just carrots after all! Then,
add vegetables to your soup based on cooking time and flavoring. Carrots, onions, and celery should “sweat” in the pot with oil and seasoning before you add the broth to capture the fullest flavor of these ingredients. Potatoes
and/or pasta can become mushy and underwhelming.
Season gradually — but generously. No one enjoys a bland soup, but too much seasoning can overpower the natural flavors of your ingredients. Add your
and other root vegetables can be added in the
seasoning to vegetables as they sauté in the pot
boiling phase,
before adding the stock. Then, add the stock and the
while leafy greens only need minutes in the pot toward the end to capture their full flavor.
remainder of your ingredients. Only add more
seasoning as the soup simmers and do a taste test. Add a bit of
salt and pepper until it’s perfect! If you over-salt, don’t panic. Adding more stock, potatoes, noodles, or cream can fix your soup in a pinch. Bonus Tip: Always serve your soup with bread, toast, or crackers. It’s the perfect vehicle to soak up all the flavors!
Simmer to blend flavors. Simmering is the key to a great soup. Once all your ingredients are in the pot, reduce the heat to a low simmer. This allows the flavors to play together without overcooking. If a soup is boiled for too long, the vegetables, meats,
EASY ONE-POT LENTIL SOUP
TAKE A BREAK!
Inspired by MinimalistBaker.com
INGREDIENTS
DIRECTIONS
• 2 tbsp coconut oil • 2 cloves garlic, minced • 2 shallots, diced
1. In a large pot, heat oil over medium heat and sauté garlic, shallots, carrots, and celery for 4–5 minutes, adding salt and pepper to taste. 2. Add potatoes to pot, along with more salt and pepper. Sauté for 2 minutes. 3. Add vegetable broth and herbs, then bring soup to a simmer. 4. Add lentils, stirring until soup returns to a simmer. Then, turn the heat to low and cook soup uncovered for 15–20 minutes. 5. Finally, add kale and additional salt and pepper as needed. Cook for 3–4 minutes, thin soup with additional vegetable broth as needed, and serve!
• 4 large carrots, sliced thin • 4 stalks celery, sliced thin • Sea salt, to taste • Black pepper, to taste • 3 cups red potatoes, cubed • 4 cups vegetable broth • 2–3 sprigs fresh rosemary or thyme, chopped • 1 cup uncooked green lentils, rinsed and drained • 2 cups chopped kale
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Published by Newsletter Pro | www.NewsletterPro.com
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1. COVER TITLE 1. YEAR OF FEAR, MEET THE YEAR OF HOPE 2. GIVE YOURSELF THE BOOST OF GETTING OUTSIDE 3 STEPS TO A SOBER LIFESTYLE 3. 3 STEPS TO PERFECT, COMFORTING SOUP EASY ONE-POT LENTIL SOUP 4. MAKE RESOLUTIONS EASIER WITH FITNESS CHALLENGES INSIDE THIS ISSUE
ARE YOU UP FOR A CHALLENGE? FOCUS ON FITNESS FOR 30 DAYS
Everyone’s done it. We’ve rung in the new year on the promise that this is our year to get healthy. We’re going to finally lose the weight, eat healthier, and feel better than ever. Sadly, many of us fail at this endeavor every single year . Let’s make 2021 different! Work toward your wellness goals by trying monthly challenges. These challenges allow you to focus on one area of your wellness each month, which will ultimately ensure you create sustainable habits. Here are three challenges to get you started!
regularly hitting a number that is at least 5,000 steps beyond your baseline! (If you don’t have an Apple Watch, Fitbit, or other fitness tracking device, find an old- fashioned pedometer and get to work!)
February: Drink Up
March: Bulk Up
Tracking your water intake and challenging yourself to drink more can help you feel more energized and make progress on your other goals. Start by calculating how much water you need to consume. Experts suggest taking your body weight, dividing it by two, and drinking that many ounces of water each day. (For example, a person who weighs 150 pounds should drink 75 ounces of water.) Can you drink that much water each day for 30 days? If not, drink more each day throughout the month until you reach your goal. Give it a shot. We guarantee you’ll have more energy!
Choose one area of your body to focus on this month. Want to improve your arm strength? Work your way up from five to 50 pushups throughout the month. Follow the same formula with squats if you want to focus on your legs. Or, try planking to strengthen your core. Start the month by holding the plank for 30 seconds and work your way up to 2–3 minutes! As you progress in each challenge, you’ll notice significant improvement. For the best results, rest whatever area of your body you’re focusing on during your regular exercise routine. (That’s how muscle grows!)
January: Step Up
Getting extra steps in during the day is the quickest way to introduce more activity into your life. Start easy and just track your regular steps for one week. Then, set a goal to get 1,000 more steps than that in the following week and build from there. Keep going until you’re
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