Campus Commons Physical Therapy - November 2023

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Disney has been a staple part of childhood for generations. Most of us are familiar with the beginnings of the Disney empire and how it was all started by a mouse. Mickey Mouse’s birthday is this month, as it falls on the anniversary of the first Mickey Mouse cartoon, “Steamboat Willie,” which premiered Nov. 18, 1928. In the 95 years since Mickey’s debut, Disney has entertained and inspired millions of individuals, leaving many of us with cherished memories of our experiences watching classic Disney movies and visiting the amusement parks. My kids have always had a special relationship with Disney. They grew up on Disney movies, which became a big part of their childhood. I have a lot of great memories of us curling up on the couch and watching some of their favorites. One movie that always seemed to be on our TV was “The Lion King.” It is a fantastic movie full of important life lessons that are highly beneficial for kids to learn, the major one being how to deal with adversity. When Simba was young, he made mistakes that made him question his place in the world. He left the pride, made new friends, and returned stronger than ever, ready to claim his crown. I

always tell my kids that they need to own up to their mistakes so they can figure out what went wrong, learn how to do better next time, and overcome any challenges blocking their path, just as Simba did. While I have many great memories of watching Disney movies with my kids, nothing makes me smile more than reflecting on our visits to the Disney amusement parks. We’ve only visited Walt Disney World once, but we’ve tried to go to Disneyland regularly since we’re only a six-hour drive away. We started taking our kids to Disneyland when our oldest was about 5 and have continued to take them annually or biannually. Whenever we asked them where they wanted to go on vacation, it was always Disneyland. No trip to the beach or mountains could compare for my kids, and I completely understand why! Disneyland is full of positive and fun vibes. As soon as you walk through the entrance gate and stroll down Main Street, your worries melt away. Whenever I return to the park, I’m blasted with memories of pushing around strollers or carrying my kids back to the hotel after a fun

and exciting day. And we’ll be able to make new memories next month when we go to Disneyland with our kids for the first time since the pandemic! We’re so excited and know that everyone will have a great time. One of the reasons why trips to Disney parks are so magical is the customer service. All Disney cast members are over-the-top polite and friendly, and I’ve tried to bring that same feeling into Campus Commons Physical Therapy. We always try to put our patients first in every situation and train new team members consistently. There’s so much magic to be found when interacting with anything Disney-related. I’ll try my best to watch a classic Mickey cartoon or Disney movie on Mickey Mouse’s birthday this month. I hope you get an opportunity to do the same!

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IMPROVE HAND-EYE COORDINATION. Origami also helps younger children better understand spatial concepts such as measurements, shapes, and directions. Studies show that origami helps children improve their dexterity, hand-eye coordination, and spatial reasoning skills. ENCOURAGE A MATHEMATIC MINDSET. The shapes and measuring involved in origami are also an incredible way to implement geometric concepts, terms, and formulas. For older kids, you can make origami a geometry lesson! Use different geometric formulas and apply them to various paper shapes. This will help students better visualize and understand these mathematical concepts.

If you’re looking for a family activity requiring minimal supplies and effort, origami should be next on your to-do list! Origami might seem too challenging or even not stimulating enough for children, but there are plenty of accessible and delightful shapes to keep your kids endlessly entertained. Plus, they won’t be able to stop themselves from filling your home with paper swans, dragons, and more! Not only is origami a simple activity that just requires paper, but it also offers a variety of benefits to children and adults alike. Discover how origami can boost your family’s brains and the perfect way to start folding!

PRACTICE PATIENCE AND MINDFULNESS. No running, jumping, or yelling involved. Children can partake in a soothing activity requiring their undivided attention when practicing origami. Origami is even considered a form of focused attention meditation , which involves concentrating on a single object to induce a relaxing state. Calmly focusing on folding a piece of paper into a unique shape requires you to be present in the moment and can be a fantastic way to introduce mindfulness to your family.

GET STARTED. There are endless resources online or at your local library to create age-appropriate origami activities. While you can purchase special origami paper, you can also use standard paper and scissors to cut sheets into the proper size. Fill your table with a rainbow assortment of colored papers and let your kids pick the origami shape of their choice. Before you know it, origami rabbits and birds will be lining your shelves!

Are You a Weekend Warrior? HERE’S HOW TO AVOID INJURY Most of us are so busy that it becomes almost impossible to find time for exercise. You wake up bright and early to eat breakfast and spend the next 8–10 hours at work before picking the kids up from school, taking them to their extracurricular activities, and making dinner. You’re utterly exhausted by the time you call it a day and can’t imagine squeezing a quick workout into your busy schedule. Thus, you wait for the weekend when there are a few extra free hours in your day for quality exercise. If this describes your routine, you’re known as a weekend warrior — and, unfortunately, this practice might not be as beneficial as you’d hope. While exercise is essential to your physical health, strenuous exercise one to two times per week can actually be incredibly stressful for your body and quickly lead to injury. Many injuries that weekend warriors experience prevent them from continuing their exercise habits. For example, if running is your preferred workout, running too fast for an extended period can cause shin splints, muscle strains, and tendinitis, or you could simply misplace a foot and suffer a limb sprain.

schedule to add another gym session or two, but if not, there are other strategies you can implement. Start by creating goals to determine exactly what you hope to accomplish. From there, cut down on your intensity and develop a solid warmup and cooldown to accompany your workout. It’s not the end of the world if you can only exercise once or twice a week, but be sure you don’t push yourself too hard. Pay attention to your body, and you should be able to get an exemplary workout without risking an injury.

Now, this doesn’t mean you must give up on exercise if the weekend is the only time you can make it to the gym. Ideally, you would find time in your 2



Any parent who has a kid in sports knows how uncomfortable it can be to sit on bleachers. They’re hard, cold, stiff, and you’ll certainly feel it after sitting on their unforgiving surfaces for an entire game. Your back might start to ache, your butt will feel sore, and you may even have difficulty pulling yourself up from the sitting position.

you can use to ease the discomfort and make sitting through a game more enjoyable. A great place to start is to bring a cushion or blanket to every game and practice to provide some extra padding.

As you sit, stay aware of your posture and consciously maintain it. If you feel yourself starting to slouch, stand up and stretch. Take a quick walk to the concession stand, or just loosen up your legs and back with

So, why do bleachers cause so much pain and discomfort to our bodies? To start, they don’t have backrests, which causes poor posture in all who sit in them. It’s common for us to slouch forward, causing pain in our butt and lower back. And if you have to sit all day for work, you already know how distressing that can feel on your body. Now, replace your ergonomic office chair with hard bleachers, and you can start to understand where the pain comes from. We’d love to provide you with a secret trick to make bleachers as comfortable as a leather recliner, but unfortunately, one does not exist. However, there are some strategies

simple stretches. Another great way to avoid stiffness and soreness is to do something active immediately before and after the game. Play a game of catch with one of your kids or take a quick walk around the stadium. You’ll be amazed at how much better you feel when it’s time to head home. Bleachers are a constant in the world of youth sports. Don’t let them take away from your enjoyment of the game — use these strategies to feel more comfortable!


Stuffed Pepper Soup

Inspired by

Stuffed bell peppers are a common meal in many households. And as temperatures begin to drop, there’s no better way to warm up than by turning this classic recipe into a hearty — and healthy — soup!

INGREDIENTS • 2 lbs ground beef • 6 cups water • 1 28-oz can tomato sauce • 1 28-oz can diced tomatoes, undrained

• 2 tsp salt • 2 tsp beef bouillon granules • 1 tsp black pepper • 2 cups cooked long-grain rice • Chopped fresh parsley (optional)

• 2 cups chopped green peppers • 1/4 cup packed brown sugar

DIRECTIONS 1. In a Dutch oven over medium heat, cook beef until no longer pink, breaking it into crumbles; drain. Add beef back to the pot and stir in all ingredients except the cooked rice. Bring to a boil. 2. Reduce heat. Simmer uncovered until peppers are tender, about 30 minutes. 3. Add cooked rice and simmer, uncovered, for about 10 minutes. If desired, sprinkle with chopped fresh parsley.

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425 University Ave. #140 Sacramento, CA 95757



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Magical Disney Moments

Paper Folding Fun for All Ages

Weekend Workout Woes

Win the Battle Against Bleacher Discomfort

Stuffed Pepper Soup

The Truth About Drinking Coffee Before Breakfast


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Millions of Americans start their morning with a piping hot cup of coffee. There’s nothing like the familiar smell, comforting warmth, and hit of caffeine to get you ready for the day. But could this common habit actually harm our bodies? For some people, consuming caffeine on an empty stomach could cause unpleasant side effects.

Those with irritable bowel syndrome (IBS) might also beware. Scientists have long known that coffee stimulates our colon muscles and can help people have bowel movements. Some consider it a bonus, but IBS patients are already prone to diarrhea. Coffee causes increased cramping for some, and the effect can be more noticeable on an empty stomach.

No definitive data suggests drinking coffee before breakfast will negatively impact you in the long term. Only limited research exists on the matter, and the results are inconclusive. However, some people anecdotally report feeling worse if they drink coffee on an empty stomach, and nutritionists and dietitians believe certain people may be more susceptible to adverse side effects.

Coffee can also affect us emotionally. The beverage gives some people jitters, particularly without food. Research indicates the effect is more pronounced in people with anxiety disorders, possibly because jitters mimic anxiety symptoms. Some studies suggest consuming coffee with food decreases the concentration of caffeine in our bodies and makes the effect less likely. Ultimately, whether you should rethink drinking coffee on an empty stomach is up to you. People suffering from GERD, IBS, or anxiety should consider whether their liquid pick-me-up worsens their symptoms. The

People with digestive problems should be the most cautious about their morning cup of coffee. Coffee stimulates acid production in the stomach, particularly when it’s otherwise empty. That’s not a big deal for most people, but it can be for those with gastroesophageal reflux disease (GERD) or who are prone to acid reflux or heartburn. Coffee before food may make symptoms worse.

current research suggests that consuming coffee before food is probably fine for most other people, but it’s always wise to listen to your body for cues. If you feel less than your best after your morning coffee, see whether a change in routine improves the situation.


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