Take a look at this month's edition of the Penrose Post!
THE PENROSE POST
NOVEMBER 2020
PENROSEPT.COM | 360-456-1444
Small-Group Training Sessions Now Being Held Virtually
THIS YEAR’S BLESSINGS ARE SANDY TOES, HIKING TRIPS, AND MOVIE MARATHONS
Early this fall, my husband Dan and I packed up our three boys and took them out to Long Beach. We had one mission for the afternoon: teach the kids how to throw a Frisbee. Dan played competitive Frisbee back in college, so he spent hours patiently showing the boys how to catch and throw correctly. All five of us ran up and down the beach until we were exhausted, and even though I ended up with sand in my hair and my shoes, it was one of the best days I’ve had all year. This Thanksgiving, that beach outing is near the top of my thankful list, followed by a bunch of other memories with my family that we might never have made if the COVID-19 pandemic hadn’t slowed our lives way down. It’s almost strange now to think back to last year when I was constantly rushing around taking the boys to one soccer practice and cross-country meet after another. Without that pressure, we’ve had time for more adventures. We hiked on Mount Rainier and Mount St. Helens, and I couldn’t believe that we’d never taken the kids there before. They had a great time checking out the Mount St. Helens observatory, and I realized that while we’d spent the last few years traveling to beautiful areas of the country, we’d barely scraped the surface of what nature had to offer in our own backyard. Dan and I have also had endless game nights, movie nights, and conversations with our kids this year. We’ve watched people repair dozens of old cars on “Rust Valley Restorers,”
via Google Hangouts!
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. Monday: Penrose Power, 9 a.m. Tuesday: Penrose Posture, 9 a.m. Wednesday: Penrose Power, 9 a.m. Thursday: Penrose Posture, 9 a.m. Friday: Penrose Power, 9 a.m. Saturday: Penrose Posture, 10 a.m.
until my 20s: That the justice system isn’t always fair, and sometimes the people who end up behind bars are innocent. I’m thankful for all of those moments, and I think it’s really important to be grateful even during hard times. This has been a rough year for our mental health, but I’ve gotten through it focusing on the small positive things. Even something as simple as a good memory from years ago can help get my mind out of its negativity rut. Of course, like every other parent, sometimes I just want to go outside and scream for a few minutes. The boys have had their share of frustration, too, and they’ve all broken down at least once. But while we’re struggling with this collective sense of loss and grief, it’s important to put it all in perspective. Watching those documentaries reminded me that I have so much to be grateful for compared to people living through the hardships of the past. Ultimately, I’m lucky — and you probably are, too. This Thanksgiving, let’s all do our best to remember that and enjoy every precious moment together. – Dr. Jennifer Penrose
and inhaled documentaries about important moments in history like
the Great Depression, the Civil War, and the Spanish flu. After watching “Just Mercy,” I was able to teach my young kids something I didn’t learn
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HOW YOUR PHYSICAL THERAPIST CAN HELP COVID-19 AND CHRONIC PAIN
According to the American Physical Therapy Association, around 116 million Americans suffer from chronic pain each year. Unfortunately, with the coronavirus pandemic still going strong in the United States, chronic pain sufferers might be at greater risk of contracting COVID-19. Dr. Samer Narouze of Western Reserve Hospital says that’s because “there is a complex relationship between chronic pain and the immune system.” Narouze adds that chronic pain patients “can be considered immunocompromised, mainly because so many are elderly and have multiple comorbidities.” On top of that, people who contract COVID-19 may be at risk of developing chronic pain after the rest of the symptoms abate. Older adults are at a higher risk of contracting COVID-19 — especially if they have preexisting conditions. Additionally, some older adults develop chronic pain after contracting COVID-19, due to the disease itself and its treatment. For example, patients who have been treated in an intensive care unit and have spent prolonged periods being immobile and reliant on ventilators might experience chronic pain as a result. This is especially true for those who don’t do rehabilitation following their hospital stay. Additionally, patients who are socially isolated during their hospital stay, and following their discharge, can experience a psychological burden, which makes them more susceptible to chronic pain.
If you contracted COVID-19 and are now recovering from the symptoms, look out for signs of chronic pain, like body stiffness during activities, decreased circulation, or weight gain. You may also notice that other conditions are worsening or you’re relying more on pain medications. If you think you might be experiencing chronic pain in the wake of the COVID-19, talk to a health care professional about your symptoms and ask if physical therapy can help. Physical therapists help their patients alleviate chronic pain through strength training and flexibility exercises, as well as through developing greater awareness of body mechanics. Don’t wait to talk to a physical therapist about your chronic pain — contact us today!
WHAT IS FAMILY BURNOUT
AND HOW DO I PREVENT IT FROM AFFECTING MY FAMILY?
According to one study from 2018, over half of all parents surveyed were experiencing some form of burnout (i.e., exhaustion, cynicism, lack of professional satisfaction, etc.) — and that was before the pandemic. Now, as the world enters the eighth month of the coronavirus pandemic, many parents are working from home or dealing with unemployment, and many children are doing school online. Families are spending a lot of time together at home, balancing new routines — and that’s led to family burnout. When you experience “family burnout,” the kind of exhaustion that comes from spending too much time with family, it manifests itself as physical and emotional exhaustion, an inability to handle usual tasks, and increased irritability. The more demanding your work and home responsibilities are, the more susceptible you are to family burnout. Single parents are especially susceptible, but burnout can drastically affect romantic relationships and even children. Most people are not used to spending so much time together at home. With all that in mind, don’t worry — family burnout is preventable. It starts with creating a balance between work and rest. While it might feel like you don’t have a moment
to spare between work and taking care of the kiddos in the house, identifying those spare moments in your day is absolutely necessary for your health.
Establish a routine that defines time for work, sleep, studying, and other tasks. You’ll then move from task to task easier, leaving less room for conflict between others in the household. You’ll also see more clearly when you can rest! Those breaks don’t have to be anything special — a 15-minute walk by yourself outside or a 30-minute stretch with a good book in a comfy chair. Find time to let your kids have a break, too,
like playing their favorite games, reading their favorite books, or playing outside. You’ll all feel more refreshed to tackle the remaining tasks of the day. Even though you can prevent or minimize burnout through a more balanced routine, sometimes that’s not enough. Don’t be afraid to ask for help when you need it. Family therapy can be immensely helpful for maintaining your mental health when your own attempts need a boost. These are unique times, so be patient with yourself and your family as you cope with new challenges and routines. Burnout doesn’t have to be inevitable.
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WHY IS SPINACH SO GOOD FOR YOU?
If the reason you know spinach is good for you is because either your mother told you, or you saw Popeye the Sailor down a can before a fight and gain superhuman strength, you might not understand exactly why it’s so good for you. Rest assured, your mom wasn’t lying (although Popeye might have been stretching the truth). Spinach is actually one of the most nutritious and versatile foods you can add to your diet. Here’s why.
POTENT PROTECTION AGAINST DISEASE The abundant antioxidants in spinach mitigate a staggering number of health problems. For starters, spinach has kaempferol, an antioxidant that can protect the body against cancer. Additionally, the antioxidant quercetin, also found in spinach, has been shown to have positive effects on brain health, heart disease, and Type 2 diabetes. Other components of spinach can also improve blood pressure and protect eye health.
VERSATILE IN MEAL PREPARATION Aside from the more scientific reasons that make spinach a superfood, you can prepare and consume spinach in so many creative ways. You can eat it raw as a part of a salad, throw a few leaves in a smoothie, cook it in stir fry, or bake it into some brownies. If you have a bag of spinach in your fridge, there’s no shortage of ways you can get some of those amazing health benefits. Just don’t expect to suddenly vanquish all your foes like Popeye did.
INCREDIBLE NUTRIENT-PER- CALORIE COUNT
Three cups of spinach contain about 20 calories. However, those 3 cups also contain almost no fat, 2 grams of protein, 3 grams of carbs, and 2 grams of fiber. On top of that, you get more than 300% of your daily dose of vitamin K, which supports bone growth; 160% of your daily dose of vitamin A; and around 25%–40% of your daily dose of vitamin C, both of which help the immune system function properly.
LUXURIOUS VEGAN CHOCOLATE MOUSSE Inspired by WellPlated.com
TAKE A BREAK!
INGREDIENTS
• 4 oz vegan dark chocolate, chopped • 2 large avocados, pitted and skinned
• 1/4 cup almond milk
• 1 tsp vanilla extract
• 1–3 tsp maple syrup (to taste)
• Fresh berries (for garnish)
• 3 tbsp cocoa powder
DIRECTIONS
1. In a microwave-safe bowl, melt the dark chocolate. Heat in 15-second intervals, then stir and repeat until melted. Set aside to cool. 2. In a food processor or blender, combine the cooled chocolate and other ingredients. Blend until smooth and creamy, adding additional sweetener as desired. 3. Scoop into glasses and refrigerate at least 2 hours. Top with berries and serve!
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INSIDE THIS ISSUE
1.
JENNIFER’S 2020 THANKFUL LIST
2. THE CONNECTION BETWEEN COVID-19 AND CHRONIC PAIN WHAT IS FAMILY BURNOUT, AND HOW DO I PREVENT IT? 3. WHAT MAKES SPINACH A SUPERFOOD? LUXURIOUS VEGAN CHOCOLATE MOUSSE 4. HOW TO MEASURE YOUR OXYGEN UPTAKE
HOW TO MEASURE YOUR OXYGEN UPTAKE AND HOW IT CAN IMPROVE YOUR FITNESS
Unless you're a seasoned endurance athlete, you probably don’t know exactly what a VO2 max score is — but understanding it can benefit athletes at all levels. In short, your VO2 max score (also known as maximal oxygen uptake) is the maximum amount of oxygen that your body can process while intensely exercising.
is a good way to gauge how much you’re improving your quality of life.
body weight per minute. The only way to get the exact score is to test yourself in a VO2 laboratory — something that most professional endurance athletes take advantage of. However, because knowing this score can benefit anyone, there are a few ways to get good estimates without the lab equipment. High- end fitness trackers, such as Garmin watches, can actually give you an estimate of your VO2 max score. Some online calculators, which rely on the data from previous tests for their algorithms, can produce a rough estimate of this score as well. Knowing your score might not be necessary to your fitness training — but it does provide a way of track improvement that many athletes find useful.
HOW CAN I IMPROVE MY VO2 MAX SCORE?
The best way to improve your VO2 max score is through a combination of interval and continuous training. For example, on different days you can alternate between high-intensity interval training (HIIT) workouts and less intense, but longer, workouts. However, that type of varied training schedule might be too much for some right off the bat, so the best way to start improving your VO2 max score may be to focus on HIIT workouts — even if they don’t take very long.
WHY IS MY VO2 MAX SCORE IMPORTANT?
Think of your VO2 Max score as horsepower — but for the human body. A high VO2 max score means there’s a big engine under the hood. Having more “horsepower” comes with a number of benefits, such as a reduced risk of diseases (like heart disease, diabetes, and cancer) as well as an improved mood and better sleep. In a way, measuring your VO2
HOW CAN I MEASURE MY VO2 MAX SCORE?
Your VO2 max score is measured in milliliters of oxygen per kilogram of
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