Penrose Physical Therapy - April 2020

THE PENROSE POST

APRIL 2020

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Penrose Power is designed to improve bone density and full-body strength. If you need more strength to make daily life easier or to return to hiking, kayaking, traveling, or whatever you love doing, this is for you! Penrose Posture and Flexibility is a modified version of yoga using a chair. This version focuses on poses that increase bone density while improving your posture and mobility. You will FEEL more fluid and taller after this class. Small-Group Training Sessions important functions of fitness: strength, endurance, cardio, posture, flexibility, and balance! Tai Chi Quan Moving for Better Balance teaches eight forms adapted from the 24-form Tai Ji Quan routine. The class will improve your balance and help prevent falls. Monday: Penrose Power, 10 a.m.; Tai Chi Quan, 1 p.m. Penrose Pro is a circuit class addressing all six

THE BEAUTIFUL MESSAGE OF EASTER HOW THE HOLIDAY REMINDS ME TO LIVE LIFE TO THE FULLEST

Easter is one of my very favorite times of the year. Christmas is wonderful for the nativity celebration it brings, and while I love spending time with family on Thanksgiving, Easter is special because it’s a holiday all about grace, redemption, and new beginnings. As a Christian, Easter is deeply meaningful for me. My family goes to New Bridge Community Church’s Easter and Good Friday services every year to show just how grateful we are for everything the Lord has done for us. Both of my oldest sons chose to be baptized during those services, too, which adds another layer of meaning to the holiday. There’s a kind of pageantry to those annual, public baptisms that I love: They really put faith and the meaning of Easter on display, and that reminds us that we’ve been given the gift of eternal life. Life and death have been on my mind a lot in the past few months ever since Kobe Bryant’s death made headlines at the end of January. When that happened, it seemed like people all over the world paused to think about their mortality and give thanks for their families. Personally, my faith gives me hope. I’m not afraid of death because I don’t really see it as an end. I see it as a new beginning, even though it’s sad.

Seeing those little buds reminds me that every day really is a new day

without any mistakes in it yet. I know mistakes are inevitable (I’ve made plenty of my own), but that’s where grace and forgiveness come in. When we give each other those things, it’s possible to live every day to the fullest. In my work at the clinic, I’m confronted with that reality every day. Everyone I work with has been to a dark place — they were injured in an accident, suffered an illness, or are battling the challenges of old age — but they’re all still putting one foot in front of the other, often literally! It’s inspiring to see them seize every day and live it to the fullest, and it’s also humbling to be a part of that. I’m there to cheer them on, pick them up when they fall, and give them endless amounts of grace when they struggle to stay positive. We all lose that faith in ourselves and our own recovery sometimes, but it’s always possible to start over and get it back. If you’ve been in to see me and my staff in the past but now find yourself alone and struggling to keep your chin up, know that you can always, always come back in for help. Even if you’re recovered from your injury, we have other services like massage therapy and fitness classes that can heal your body and mind. There’s nothing I want more than for you to join me in celebrating the spirit of Easter and living life to its fullest every day! – Dr. Jennifer Penrose

Tuesday: Penrose Posture, 10 a.m.

It’s very fitting that Easter comes in the spring when the whole world is coming back to life. There are beautiful signs of growth everywhere, from the bright green nubs of new needles on the pine trees to the tulips poking up through the damp earth in my neighbors’ gardens.

Wednesday: Penrose Power, 10 a.m.

Thursday: Penrose Posture, 10 a.m.

Friday: Tai Chi Quan, 11:15 a.m.

Saturday: Penrose Posture, 9 a.m.; Penrose Pro, 10 a.m.

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HOLISTIC METHODS FOR TAMING SEASONAL ALLERGIES LEARN TO BREATHE BETTER

GETTING TO THE GYM What’s the hardest part of working out? For most people, it’s not the heavy weights or the long cardio sessions — it’s actually stepping into the gym. Sometimes, people will wake up and think that the gym isn’t possible that day as they lay in bed. Some people will psych themselves out of working out because their time is limited, or they worry about how tired they’ll be after the workout (especially after or before a busy day). Instead of thinking of reasons you can’t or don’t want to go, focus your mind only on the task of getting there. Stepping into the gym will often give you the mental push to actually work out. It’s also best to leave the all-or- nothing mindset behind — a 45- or inflammation and swelling, while quercetin, found in tea, red wine, and apples, can act as a natural antihistamine. If you’re looking for something more savory, spicy foods can light a fire under your mucus, break it up, and clear your nasal passages. POKE THEM AWAY Acupuncture is an ancient Chinese treatment method that pinpoints specific pathways crucial to the flow of energy throughout the body and reopens them through strategic needle placements. While studies have yet to prove that acupuncture can serve as a stand-alone treatment for allergies, it has been shown to aid in symptom management. Acupuncture can also decrease pain and release built-up pressure caused by congestion. DRAIN THEM AWAY Have you ever just wanted to open your nose and flush out all of your congestion? With a neti pot, you can! Simply create your own saltwater

Whether your New Year’s workout routine is finally embedded in your schedule or you’re still trying to make it happen, always remember that your mind is just as important as your body. On some days, you may feel like anything is possible, and on others, it may feel impossible to even get out of bed. Don’t worry, that’s totally normal! There’s no reason to feel ashamed if you’re struggling with gaining steam and motivation for your workout. Here are some mental strategies to help you get firmly into your routine this year and the years to come. The season of sniffles and sneezes is upon us, but you don’t have to let your allergies stop you from enjoying gorgeous April blooms and fresh spring breezes. Try these natural solutions to help combat your allergies and breathe a little easier this spring — though if your allergies are persistent, seek professional medical help. EAT THEM AWAY Food is often overlooked as a method to fight your allergies, but make no mistake: The nutrients in some foods can do wonders for your body! Use this to your advantage by choosing ingredients proven to fight the sniffles. Raw, local honey has the ability to soothe scratchy throats, which protects the airway passage from further damage. ( Warning: Children under the age of 1 should never consume honey.) Also on the sweeter side, the naturally occurring enzyme in pineapple, bromelain, has been shown to ease

solution with filtered water — do not try this with unfiltered water, as deadly organisms can enter your body this way — and 1 teaspoon of salt. Some experts even suggest adding a pinch of baking soda to the mixture to soothe the bite of the salt. Next, pour the solution into the pot. Tilt your head to one side over a sink, pour the mixture from the pot into one of your nostrils, and let it drain out the other side. Repeat on the opposite nostril and feel the relief!

FINDING MOTIVATION ON THOSE TOUGH DAYS TOP MENTAL STRATEGIES FOR YOUR FITNESS ROUTINE

55-minute workout isn’t required every single gym session. Life happens, and even if it’s a short exercise, your workout will actually energize you for the rest of your day. PUSHING YOURSELF TO THE LIMIT Studies have found that the most successful people share grit: the ability to work hard and endure even the most difficult times. Workouts will burn, and the motions may feel uncomfortable or even painful, so it’s crucial to have the grit to push yourself to the limit. Rather than give up, you should embrace the pain and see it as a sign you’re growing stronger. Adjust your inner vocabulary. Anything that seems “uncomfortable” should be reconsidered as “intense” but something you can work through. Of course, be careful of injury pains!

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GOOD OL’ GARLIC AND EVERYTHING WE LOVE ABOUT IT

worshiped the plant and even used it as local currency. It’s still loved by many today, though it is primarily used for cooking.

Did you know that there are over 2.5 million acres of garlic in cultivation worldwide? It’s no wonder: Garlic boasts a fascinating history, has unparalleled health benefits, and is used in so many different types of cuisine around the world. Plus, garlic just makes recipes tasty! National Garlic Day is April 19, so here are some facts to help you brush up on your knowledge and celebrate it to the fullest. Humans have been using garlic for a variety of purposes for over 5,000 years. It originated in central Asia and rapidly spread to many civilizations and cultures around the world. Its nutritional and remedial benefits quickly made it popular in recipes, medicine, and even magic potions. Its pungent aroma was thought to ward off evil beings like witches and vampires, and ancient Greek warriors ate it to instill strength and courage. Egyptians HISTORY

HEALTH

Throughout history, garlic has been used to treat wounds, cure asthma, combat diseases, and even fight gangrene. Today, its recognized health benefits are a little more practical but no less astounding. Garlic contains vitamins, minerals, and antioxidants that can boost immunity, reduce inflammation, lower cholesterol, promote healthy hair and skin, and fight fungus and bacteria. The best way to take advantage of these benefits is by eating it raw, but if you can’t deal with the lingering stinky breath, following proper cooking methods can still yield healthy results.

eight weeks if the skin is unbroken, and around two weeks for individual cloves. Garlic works well in recipes that call for its relatives, like onions, shallots, and leeks. When cooking with garlic, the finer you mince and mash, the more flavor you’ll get. You should also let your garlic rest between chopping and cooking, and add it to the pan near the end of the recipe to better preserve its nutrients and flavor. Garlic breath can often be combated with a little bit of lemon juice, but if you’d rather let it linger and savor the flavor, your secret is safe with us! SESAME ZUCCHINI NOODLES Inspired by PaleoRunningMomma.com

HOW-TOS

When buying garlic, avoid shriveled or soft bulbs. Its shelf life is roughly

TAKE A BREAK!

INGREDIENTS

• 3 tbsp coconut aminos • 3 tbsp pure sesame oil • 3/4 tsp fresh ginger, grated • 2 cloves garlic, chopped • 2 tbsp apple cider vinegar • 3 scallions, thinly sliced • 1/4 cup chopped almonds

1. If you have a spiralizer, use it to cut zucchini into noodles. Otherwise, use a peeler. Salt zucchini. Allow zucchini to “sweat” out water for 1 hour, wrap in a paper towel, and squeeze the water out. 2. In a food processor, blend dates with almond butter and aminos until smooth. • 4 medium zucchini • Salt, to taste • 3 medjool dates, pitted and softened in warm water for 5 minutes • 3 1/2 tbsp creamy, unsweetened almond butter DIRECTIONS

3. Add sesame oil, ginger, garlic, and vinegar and pulse until sauce is smooth. 4. In a pan, sauté zucchini noodles until heated and slightly softened. 5. Toss zucchini noodles with prepared sauce and top with scallions and almonds.

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INSIDE THIS ISSUE

1. COVER TITLE .

AR YOU IVING YOUR LIFE TO THE FULLEST? FIGHT THE SNEEZE WITH THESE HOLISTIC REMEDIES TOP MENTAL STRATEGIES FOR YOUR FITNESS ROUTINE

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CELEBRATE NATIONAL GARLIC DAY SESAME ZUCCHINI NOODLES 4. LAUGHTER YOGA’S RISE AS A GLOBAL HEALTH MOVEMENT

LAUGHWITH ME! A LIGHTHEARTED APPROACH TO DECREASING STRESS

research into practice by telling jokes to his patients, and after seeing the positive effects, he took his material to a local park. Parkgoers, who were initially skeptical, joined in on the practice, and the first laughter yoga club was born. The laughter meetup had everyone in high spirits — until the group ran out of jokes. Unsure of what to do next, Kataria found another medical book suggesting the group didn’t need jokes to laugh. Fake laughter is just as beneficial as the real thing because the body can’t tell the difference between the two. Collaborating with this wife, Madhuri, Kataria combined common yoga warmups and breathing techniques with facilitated laughter to create the

We’ve all heard that laughter is the best medicine, and it turns out that human physiology supports this claim. When we laugh, our body releases a flood of feel-good chemicals and neurotransmitters. Our blood flow increases, and our production of cortisol, a hormone associated with stress, decreases. Oh, and laughing also burns calories! The feel-good, endorphin-inducing benefits of laughter are exactly what prompted Dr. Madan Kataria to develop laughter yoga in 1995. Laughter yoga incorporates breathing, stretching, clapping, and of course, laughing. Kataria developed the initial idea after coming across research into the benefits of laughter on overall health and well-being. He began to put the

form of laughter yoga that is practiced worldwide today.

If you’re interested in trying laughter yoga for yourself, then you’re in luck. Laughter yoga clubs exist across the United States and the world. Videos on YouTube can teach the basics, but laughter yoga tends to be most beneficial in a group setting. Just think about the last time you found yourself in a fit of giggles with a group of friends or during a comedy show. Didn’t it feel great? Rather than wait for a silly situation to trigger laughter, use laughter yoga to promote laughter and alleviate stress on any day at any time.

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