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rather than just strap in and go, they often focus on making sure their body is prepared to work that hard for miles on end.
2 WAYS TO PREPARE FOR SKIING AND SNOWBOARDING
To prepare your body for winter sports, focus on three key areas of movement: cardiovascular health, leg strength, and core work.
Cardiovascular exercises prepare your body for the fast movement of winter sports and allow you to push and strengthen your endurance. Likewise, strengthening your base by focusing on your legs and knees provides you with more stability and power through the snowy terrain. You use your legs to help propel you forward, as well as safely stop, so leg strength can make or break a day on the mountain. Core strength — perhaps the most imperative of the three areas to focus on — allows skiers and snowboarders to turn quickly and fluidly. You will see your balance improve, as well as your reaction ability, when you focus on building core strength. To improve it, focus on standing abdominal exercises, such as those that use pulleys or wobble boards. These mimic the work your core will do on the snow and can be more beneficial than lying down to do crunches. Another way to prepare for this upcoming ski and snowboarding season is to examine your nutrition. Focus on foods that fuel your body and sustain your energy. Foods packed with protein and energy-boosting carbohydrates not only propel you forward through your day, but also keep you full while doing so. Additionally, look for small but nutritious snacks to continue fueling your body throughout the day. A lot of injuries happen at the end of the day, when the body is tired. Protein bars and jerkies are great options that easily fit in any jacket or pack. And don’t forget about your nutrition afterward, too! Your body needs nutrients to repair muscle damage from the day, and in doing so, you are also helping fuel your next outing on the slopes. Finally, if you do get injured, don’t avoid seeking care. What may feel like a tense muscle or minor strain could be more serious and could impact your ability to get back on the skis or snowboard in future seasons. I hope any injury doesn’t happen to you this season, but if it does, schedule an appointment with our team.
MAKE IT THE BEST SEASON YET!
November marks the beginning of skiing and snowboarding season (weather dependent, of course), and with it comes the potential for injuries. Some of these injuries are unavoidable. Accidents happen no matter how safe or prepared you are on the slopes or the cat track. It’s just part of the reality of participating in a sport. But as the snow starts to fall at Lake Tahoe and you get anxious for the mountain and winter fun, I want to caution you from jumping back into skiing and snowboarding without preparing. Doing so could cause injury or unnecessary strain on your joints and ligaments. At the very least, not preparing properly could hinder your performance this season. To start, I encourage all snowboarders and downhill skiers to start thinking like cross-country skiers. Those who cross-country ski are essentially long- distance runners on planks of wood. (And many of them are actual runners, too!) They understand that endurance is critical to success in their sport, so
Before we know it, we will be in the thick of skiing and snowboarding season. I hope everyone has a safe and fun season out on the trails!
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ENVISION SUCCESS WITH A VISION BOARD
Need a little help making your dreams come true? Try a tool celebrities Oprah, Katy Perry, Kris Jenner, and Lilly Singh have used — a vision board.
herself. Kris Jenner, the mother of the Kardashian sisters, says she found making a vision board inspirational after her children introduced her to the idea, adding, “Using the visuals just helped me see something come to life.” The concept is a little too New Age-y for some. JP Sears spoofs vision boards on YouTube, saying most mask greed as spirituality. The big houses, swimming pools, vacations, or career goals many choose to depict are all “decoys for money … setting you up to desire money while making you appear to be a spiritual person,” Sears says.
This poster-size collage of images, words, and affirmations depicts dreams, goals, or desires you want to bring into your life, from a career or financial milestone to travel, relationships, or achievements. Placed where you see it multiple times a day, a vision board should excite and inspire you.
Oprah Winfrey claims she made her first vision board after Michelle Obama asked her and others in 2008 to envision her husband becoming president. Oprah responded,
Advocates, however, say vision boards serve as an uplifting reminder of what you want from life. To create one, you will need a foam board, double-sided tape, scissors, and images, words, or affirmations that delight or inspire you. Start with a list of specific goals, then source targeted images and words online that convey your vision clearly, says YouTube star Lilly Singh. Don’t try to capture the dreams of a lifetime in one vision board. Singh’s first vision board expressed her desire to attract 1 million YouTube subscribers and move to Los Angeles, while subsequent boards displayed loftier aspirations. When you are satisfied that your board captures your dreams, Singh says, “Work your butt off (to make them come true).”
creating a board with a picture of the dress she planned to wear at Obama’s inauguration. Recording star Katy Perry says she created her first vision board at age 9 at a teacher’s request, featuring a picture of Latin Pop singer Selena Quintanilla Perez winning a Grammy. Fifteen years later, Perry was nominated for one
Thanksgiving’s Secret History Revealed! FEAST ON THESE ASTONISHING FACTS
ever Thanksgiving dinner in 1621. Other foods included oysters, duck, goose, and venison — but no turkey. Although cranberries were served, it would be another 50 years before they were transformed into the traditional sauce we know and love today. Pumpkins were a Thanksgiving staple even then, but they were served with currants and vinegar instead of in pies.
the last Thursday of November next as a day of Thanksgiving and Praise to our beneficent Father who dwelleth in the Heavens.” Who knew that the lady responsible for one of our most beloved nursery rhymes also helped launch one of our country’s most celebrated traditions? THE HIGH EXPENSE OF EPIC EATS Maybe Black Friday — not Jan. 2 — should be the day you sign up for that gym membership! Thanksgiving isn’t an ideal day for dieters, as the average one-serving holiday meal has 160 grams of fat and about 3,000 calories. Wallets are likely the only things destined to get skinnier in the coming weeks, as around 290 million people are expected to spend more than $1 billion combined on turkeys. Of course, this is welcome news for food company Butterball, whose Turkey Talk-Line receives more than 100,000 cooking- related calls each holiday season.
LITTLE LAMB, BIG INSPIRATION This Thanksgiving, be sure to honor the
www.campuscommonsphysicaltherapy.com 2 PASS THE EEL! When did you and your loved ones last enjoy a Thanksgiving feast with tasty eels on your plates? Although it may seem odd, this fish was on the menu when the Wampanoag Native American tribe joined the Pilgrims for the first- Thanksgiving wasn’t always about parades, pies, and poultry. Here are some little-known and surprising facts that add new perspective to one of our most beloved annual pleasures.
memory of Sarah Josepha Hale. In addition to being the poet who created “Mary Had a Little Lamb,” she was an American patriot who convinced President Abraham Lincoln to make Thanksgiving a national holiday in 1863 to provide Americans with something positive to do in light of the ongoing Civil War. President Lincoln’s famous Thanksgiving proclamation invited all citizens “to set apart and observe
RUMOR OR REALITY?
PHYSICAL THERAPY MYTHS BUSTED
RUMOR: ONLY OLD OR INJURED PEOPLE GET PHYSICAL THERAPY. Reality: Physical therapists provide care to people of all ages — from babies in neonatal intensive care units to members of the elderly community. Although they often work with clients who are recovering from accidents or surgeries, they also help patients address dizziness, headaches, carpal tunnel syndrome, heart disease, and even long COVID.
Misconceptions in the medical world are common, and physical therapy is no exception. Unfortunately, false information discourages some people from pursuing physical therapy as a pathway to a better body. Here are the truths behind some of the most common rumors we’ve encountered. RUMOR: PHYSICAL THERAPY ALWAYS HURTS. Reality: Legitimate physical therapy should be a way to alleviate problems, not add to them. While some initial discomfort is expected, depending on your unique situation, you should never feel new or chronic pain during or after your therapy sessions. If you experience a loss in your range of motion or any other issue that appears once you begin your program, immediately discuss these concerns with your provider. RUMOR: YOU CAN DO ALL PHYSICAL THERAPY YOURSELF. Reality: While it may be true that you know your body better than anyone, you likely don’t have the expertise necessary to properly treat a physical issue. Handling therapy on your own can slow down your progress and worsen your condition by working your body in incorrect ways. A professional therapist can provide you with specialized care designed to address your problems effectively — and, if needed, guide you on appropriate exercises you can do at home.
RUMOR: SURGERY IS A BETTER SOLUTION. Reality: Physical therapy is often just as effective as surgery for treating (among other things) degenerative disk disease or meniscal and rotator cuff tears. Additionally, it helps patients avoid the potential misuse of strong post-surgery medications that can lead to addiction and other serious health issues. Please contact us if you have any questions or concerns about your physical therapy needs. We’re always happy to give you a clear picture of what to expect — and put any myths you may have heard to rest.
TAKE A BREAK
Spinach, Lentil, and Roasted Beet Salad
Inspired by MinamalistBaker.com
INGREDIENTS •
1/2 cup green lentils, rinsed clean 1 cup vegetable stock (or water)
Dressing •
• • • • • •
1/4 cup tahini
3 medium leeks, chopped 1 medium beet, quartered
• • • •
1/2 medium lemon, juiced
2 tbsp maple syrup 3–4 tbsp olive oil
1–2 tbsp olive oil
1/4 tsp each salt and pepper 4 big handfuls of spinach
1 pinch each salt and pepper
DIRECTIONS 1. Preheat oven to 400 F and grease a rimmed baking sheet.
2. To a small saucepan over medium-high heat, add lentils and stock and bring to a boil. Reduce heat and simmer for 20–30 minutes uncovered until all liquid is absorbed. Set aside. 3. Add leeks and beets to the baking sheet, drizzle with olive oil, and season with salt and pepper. Bake 15–20 minutes. For crispier beets, bake for an additional 10–15 minutes. Set aside. 4. In a small bowl, whisk all dressing ingredients until combined. 5. In a larger serving bowl, combine spinach, beets, leeks, and lentils. Add dressing and toss to coat.
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INSIDE
THIS ISSUE
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Attention Skiers and Snowboarders: Prepare Now!
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Create a Vision Board to Realize Your Dreams
Thanksgiving Trivia You Never Knew
The Truth Behind Healing
Spinach, Lentil, and Roasted Beet Salad
Healthy Hydration With a Twist
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Hydration is essential for your health, but are you feeling a little parched in the flavor department? It’s time to give your water a splash of taste with additives that fortify your health. From zesty citrus to invigorating herbs, these fun and flavorful enhancers will have you reaching
support a wide variety of other bodily processes. You can add magnesium supplements, including flavored powders, to your water to reap the powerful benefits of this nutrient. Magnesium can also boost your mood, help you sleep better, and improve your exercise performance.
for your water bottle in excitement. So, if you’re thirsty for change, get ready to add a little pizzazz to your glass and stir up your wellness game with these refreshing twists! LEMON Restaurants serve water with a wedge of fresh lemon for a reason. Citrus fruits are among the most popular water additives thanks to their refreshing flavor and nutrients. Lemons are an excellent source of vitamin C, which boosts your immune system. Adding lemon slices or juice to your water can help increase your fluid intake and reduce the risk of specific health issues related to vitamin C deficiencies.
GINGER Ginger’s spicy, warm flavor is great in teas and can transform your daily water intake. This root contains antioxidants and anti-inflammatory properties to help reduce swelling. It can also reduce pain, aid in digestion, decrease nausea, and help you heal from colds more quickly. People have used ginger for medicinal properties for thousands of years, and it’s a tasty way to drink more water.
So, why settle for plain water when you can turn it into a wellness elixir? Incorporating these flavorful and health- boosting additives will make staying hydrated more enjoyable and support your overall well-being. Drink up!
MAGNESIUM Magnesium is a powerhouse mineral that helps regulate blood sugar, maintain healthy blood pressure, regulate nerve and muscle function, and
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