PT 360 February 2019

Getting you back to the life you want to live.


F ebruary 2019

In Touch

T hings T o L ove ...

which is to hit 1–2 national parks a year. Barring any continuation of the government shutdown (cuckoo even to be thinking out that far, but, you know, the crazy keeps coming!), we’re headed to southern Utah for some national park adventures. Our goal is to hit two national parks and — if we’re feeling extra adventurous — even trying to make it to the Grand Canyon for a day. As a kid, my family never camped, and I’ve been making up for it ever since. I’ve never made it to any of these places myself and am excited to experience them for the first time with my daughter. I want my daughter to deepen her love of the outdoors; I’m glad that she’s at an age where she still loves to spend quality time with her parents. Spending time together doing fun activities helps maintain the connection in the times when it’s not so fun (hello yelling). I’m grateful that I have the opportunity to live in places where a lot of these outdoor adventures are accessible and, of course, amazing. I do have to admit that every morning when I pour my made-at-home vanilla cold brew and glance at the latest photos and collages curated for me by my Google Home Hub, those particular things make me smile. They’ll definitely make that Kondo cut. What are the things that bring you the greatest joy? Shelly Coffman

Happy February! While I’ve succeeded in not writing ‘2018’ too many times (yay for achievable goals!), it’s hitting the point where the big goals need to be brought back into focus. I imagine I’m not the only one who’s afraid to watch Marie Kondo’s ‘Tidying Up’ on Netflix. While cleaning and organizing is a goal that could EASILY make a top three in my life, I am fearful that it will shift my focus away from my bigger goals. I might have to hold that particular one until 2020, when hopefully, the world is less on fire and delving through the over-accumulation of paper and stuff will be the thing that brings me the greatest satisfaction. I do, however, try to examine what in my life is bringing my satisfaction and happiness, and what is not. It makes me feel a little “Oprah-ish,” and yes, I do still really miss the Oprah show. In particular, I miss the”Oprah’s favorite things” episode. (And YOU get a car, and YOU get a car!) But I also have come to recognize that the things that bring me the greatest joy in life are usually not things. I loved the entertainment of the show, but I didn’t run out and buy any of the actual stuff. Time, health, connection — those are the things I value above all else. I started off January with hamburger and roller skating dates with my kiddo, as well as bringing back dance-fighting and before-school hot chocolate for connection time. Our next adventure dovetails with my 10-year goal,

From the Thighmaster to the ShakeWeight, every era has had its own ridiculous fitness fad. However, in a world increasingly obsessed with health and fitness, silly, single-use items have given way to complex workout methodologies. Instructors and gyms now offer varying programs for success, and each will tell you their system is the best way to get and stay fit. While the debate over the best way to work out continues to rage on, one thing is indisputable: Exercise is essential to a healthy lifestyle. According to the Harvard Health Letter, there are four types of exercise everyone should do. Each provides unique benefits to your overall health and wellness. Rather than deciding that one is better than the others, it’s smart to make sure you’re mixing them all together regularly. THE 4 TYPES OF EXERCISE A nd W hy Y ou N eed T hem A ll “People do what they enjoy, or what feels the most effective, so some aspects of exercise and fitness are ignored,”says Rachel Wilson of Brigham andWomen’s Hospital. Don’t end up overlooking an integral aspect of any well-rounded fitness regimen. Examine the four most-important types of exercise and ask yourself if you’re getting enough of each. A erobic E xercise

Aerobic exercise, which comprises any cardiovascular conditioning (cardio), speeds up your heart rate and

–-Shelly Coffman

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a great way to strength-train. Because muscle mass is actually built during rest periods, be sure to schedule recovery days each week. S tretching When you’re young, it’s easy to take flexibility for granted. Amiddle schooler can run around all day without warming up and have no fear of straining a tendon or overworking a joint. That’s not the case for older adults, who need to stretch in order to stay limber. Regular stretching will increase your range of motion while reducing your chances of injury—a win-win. Begin by warming up your muscles with dynamic stretches like arm circles or walking in place. Once your blood is flowing, move to static stretches that require you to hold a position. Areas like the calves, hamstrings, shoulders, neck, and back are particularly important to stretch. B alance E xercises Balance is the result of many systems — vision, the vestibular system, leg muscles, body mechanics —working with one another. As we

get older, these systems suffer wear and tear and begin to break down. Balance exercises allow you to keep these systems healthy and well-functioning. Some types of exercise, like yoga and tai chi, help maintain your balance. They’re also incredibly easy to start at any point in your life because they don’t have a high barrier to entry. Even if you don’t have balance issues, you may want to consider trying them out. Alternatively, those already dealing with problems should consult a physical therapist, who will provide you with a specific set of exercises designed to recover your lost balance. B oth / and , N ot E ither /O r Many sources will tell you that one type of exercise reigns supreme. The problemwith this thinking is that it inhibits all the advantages you can gain from a multifaceted fitness plan. There’s no rule that states you can only pick one or two of the four essential types of exercise, so why limit yourself? Like a balanced diet, the best fitness system is the one that covers all the bases.

breathing. Whether through walking, swimming, running, cycling, or another mode of repetitive movement, cardio increases your endurance and works out your heart and lungs. Your cardiovascular system is the pump supplying fuel to your muscles. If it’s not firing on all cylinders, you’ll never perform at your best. That’s why regular aerobic exercise is so important. As Anthony Joshua, the heavyweight champion of the world, says, “Cardio is a nice way to start the morning… it’s good to get up, get the body active.” S trength T raining Where aerobic exercise targets the cardiovascular systems, strength training is all about building muscle mass.“Regular strength training will help you feel more confident and capable of daily tasks like carrying groceries, gardening, and lifting heavy objects around the house. Strength training will also help you stand up from a chair, get up off the floor, or get upstairs,”says Wilson. You don’t need to lift massive amounts of weight to get the benefits of strength training. Body weight exercises, like squats and pushups, are

S trength of M ind T ips to K eep M emory S harp and I mprove C ognitive F unction

G et P hysical

Irish poet Oscar Wilde once called memory “the diary that we all carry about with us.” Of course, in Wilde’s time, the average life expectancy was less

Taking care of our physical health has also been shown to help brain function. According to a study by Sydney University in Australia, aerobic exercise is particularly good at jogging our memory. The researchers note that “aerobic exercise acts by preventing the usual decrease in neurogenesis associated with aging, thus resulting in greater retention of neural matter — particularly in the hippocampus.” In short, exercises like swimming and running keep the part of our brain responsible for memory from shrinking. S pend T ime W ith F riends and F amily Humans are social creatures. Many studies have shown that being a part of a supportive social group can significantly benefit our physical and mental health. In fact, the American Journal of Public Health reports that people who have daily contact with friends and family cut their risk of dementia and mental impairment almost in half. Our mental diaries may be longer and fuller than they were in Wilde’s day, but if we fill those pages with hobbies, exercise, and close friends, our memories will remain sharp and vivid for the rest of our days.

than 50 years old. As modern medicine continues to enable

people to live longer, these “diaries” tend to become muddled. Fortunately, there are ways to counteract the natural dulling of our memory that comes with time.

P uzzle Y ourself

Just like any other muscle, our brain needs a workout in order to stay strong. As Dr. Celeste Robb-Nicholson of Harvard Medical School writes, “Challenging your brain with mental exercise is believed to activate processes that help maintain individual brain cells.”Activities like solving puzzles, learning a musical instrument, or picking up a new hobby work wonders to keep your mind active and your memory sharp. These mental exercises are especially important after retirement, often to make up for the loss of stimulating challenges that work used to provide.

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A dding N utrients to Y our M eals T he I mportance of G reen F oods

protein, such as nuts or chicken. This time of year, soups and stews that contain leafy greens will warm you up. If you don’t enjoy eating greens, hide them in smoothies and juices.

Being healthy is at the forefront of many Americans’ minds. The nutrients you put into your system are critical to keeping your mind and body healthy. Everyone knows that staying away from junk, fried, and sugary foods is a good start, but knowing what to add to your diet is equally crucial. Leafy greens, such as kale, mizuna, and spinach, are rich in dietary fiber, calcium, potassium, and iron. They also contain vitamins C, K, and E. Adding these greens into your diet can support weight loss and reduce your risk of high blood pressure and heart disease. To make sure you’re eating enough greens, divide your plate up between fruits, vegetables, grains, and meats. Vegetables or fruits should take up half of your plate. One-fourth should be lean proteins, and one- fourth should be whole grains. This guarantees that you’re eating a well-balanced meal and not overloading yourself with large portions of unnecessary calories. When you eat a well-balanced meal, you provide your body with the right nutrients and the calories it needs. If you’re unsure how many calories you should eat to maintain your current weight,

The more you eat leafy greens, the more you’ll

develop a taste for them. Who knows? Before long, you might

find yourself reaching for the broccoli instead of the potato chips when you’re craving a snack!

S picy S almon T artare

multiply your weight in pounds by 12. If you want to lose weight, start by subtracting 500 calories per week to lose approximately 1 pound per week. You can start adding greens into your diet by adding them as side dishes. For dinner, serve a bowl of steamed broccoli or green beans. Instead of grabbing a burger at lunchtime, pack a leafy green salad topped with


• 1 8-ounce boneless, skinless salmon fillet • 1 tablespoon fresh lime juice • 1/4 teaspoon lime zest • 1/4 cup cucumber, seeded and finely diced • 1 1/2 teaspoons jalapeno peppers, seeded and minced • 1 1/2 teaspoons shallots, minced • 3/4 teaspoon fresh ginger, peeled and finely grated • 1 1/2 teaspoons fresh cilantro, minced • 1 1/2 teaspoons fresh chives, minced • 1 1/2 teaspoons grapeseed or vegetable oil • Salt and freshly ground pepper, to taste • Crackers or chips, for serving


1. Place salmon in freezer for 20 minutes to make slicing easier. 2. Meanwhile, prepare other ingredients for mixing. 3. Thinly slice salmon into sheets and cut sheets into strips and strips into cubes. When 4. In a mixing bowl, combine salmon with all other ingredients. Season with salt and pepper. 5. Garnish with chips or crackers and serve. finished, you should have 1/8-inch cubes.

T ake A B reak ! 3


1215 SE 8th Ave., Ste. D Portland, OR 97214

Things To Love ... The 4 Essential Types of Exercise Page 1 3 Ways to Improve Your Memory Page 2 Getting Important Greens on Your Plate Spicy Salmon Tartare Page 3 Healing Tips: What Helps and What Hinders Page 4 I nside T his I ssue

W hat ' s S topping Y ou ? D aily H abits T hat I mpede Y our H ealing

Physical therapy can help your body harness its healing power, but without a lifestyle change, youmay actually be hurting your body. Add these three tips to your PT regimen to help your body heal as well —and as quickly—as possible. T oo M uch Y et N ot E nough Rest is necessary for healing, but when you rest too much, you do more harm than good. Nursing an injury by using crutches for too long or favoring a limb encourages unhealthy movement and keeps your body from healing normally. On the other hand, not resting enough can be harmful. So be active but take it easy, and avoid spending hours on the couch or the treadmill. S nuff Y our H abit

list. Nicotine, the powerful chemical that makes tobacco so addictive, keeps your immune system from doing its job. Smoking also makes exercise more difficult because of the toll it takes on your cardiovascular system. Painkillers can also inhibit the healing process because they mask pain without treating the source. Use them when necessary, but don’t rely on them for a long-term solution if you can avoid it. E at for Y our J oints

your quality of life. Ingredients that cause inflammation — such as saturated fats, alcohol, and sugars — can increase pain in your joints and put extra strain on them. Instead, stick to a healthy diet of lean proteins, leafy greens, low- sugar fruits, and complex carbohydrates to give your body the boost it needs to heal. Making or breaking a habit can take weeks, so take it slow, understand that change is a process, and ask your physical therapist for advice. It may make your healing process more challenging, but it’ll be worth it in the long run.

Smoking comes with a long list of health risks, and “inability to heal from an injury” is on that

You already know that food is fuel for your body, but what you eat can also affect

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