Check out our December newsletter!
12/21
425-497-8180 | WWW.PTPRO.BIZ
‘TIS THE SEASON FOR GIVING
Here Are Some of Our Favorite Charities
Children’s Hospital, or the food bank, for example. Whenever they have an event coming up, we like to hang their flyers around the office. Another favorite charity is the Assistance League of the Eastside. The organization serves the unmet needs of vulnerable community members. They provide school supplies, Halloween costumes for kids living in shelters, support for people who have experienced domestic violence, and more. One of my personal favorites is the Special Olympics. I volunteered there as a coach for athletes with intellectual disabilities for many years, and I always got back at least as much as I gave. It was always wonderful to see people thrive in competition, learn about good sportsmanship, and build relationships with one another. These are just a handful of the charities we support. We’ve also given to Meals on Wheels, World Kitchen, and local homeless shelter Mary’s Place. There are countless amazing organizations out there helping people every day. Besides my patients, another great way to find new charities is through Omaze. The website originated when the founders were quickly outbid at a charity auction for a dream dinner
with Magic Johnson. They thought it was unfair that the coolest life experiences would only go to the wealthiest. They also reasoned that charities could raise a lot more money through a democratized system. Each time you donate to a charity through Omaze, you are entered into a lottery for an incredible prize. Once, I donated for a chance to play minigolf with Bono! I also make sure to enter any lottery related to Bruce Springsteen. I’ll probably never win, but it’s fun to know I gave to charity, and the possibility of an awesome prize is out there. Plus, I’ve learned of many charities I never knew existed. I don’t think that giving back should be considered special — it should be something natural that all of us do. In PT, I see people suffering in pain, and I can use my expertise to help them. But there are so many other things people need help with, and I don’t always have the skills to assist directly. When I give to those who can help, I multiply my impact. By donating, we amplify our ability to do good in the world. And when everyone is doing well, we all benefit.
I love the holiday season. On Nov. 5, my kids begged me to find a Christmas station on the radio, and we had a great time singing along to the songs all the way to school. It’s a great time of year, and I especially love the way people’s minds tend to turn toward giving. PT Pro tries to support charities whenever we can, and we hear about many of them from our patients. They’ll mention some volunteer work they’re doing, and we’ll get excited about it, too. One charity we learned of through a patient is Camp Kindness Counts. They act as a resource for educating kids from an early age about kindness and charitable giving. They help kids learn to give back by going on different volunteer trips — to the Humane Society, senior assisted living homes, Seattle
1
425-497-8180 | WWW.PTPRO.BIZ
HOW TO WAKE UP REFRESHED The Type of Sleep You Get Matters!
Are you getting enough shut-eye but still feeling groggy when you wake up? The type of sleep you get matters, and a sleep schedule can help ensure you’re cycling through all the stages of sleep your body needs.
5–10 minutes, your body is softly drifting off, and as your brain slows down, your breathing and heartbeat slow as well. When you transition to the second stage, you become less aware of your surroundings, your eye movements cease, and your body temperature drops. Moving into the third stage, your body will drift into a deep sleep, where you will not be awakened by small noises and your muscles are completely relaxed. In the fourth stage, your body is in a deep, restful state. In stages three and four, you’re getting REM sleep, which is when your body is in its deepest sleep, and your breathing, heart rate, and temperature all reach the lowest level. In these stages, your body is able to fight sickness, begin repairing itself, and commit information to memory. During REM sleep, which occurs about 90 minutes after your head hits the pillow, your body is completely relaxed, and you begin to dream.
not in a perfect sequence. You will likely be in each stage of sleep about 4–5 times per night, and one cycle typically lasts about 90–110 minutes. Too much or too little REM or non- REM sleep can affect the quality of your sleep and how refreshed you feel. Quality sleep is important to make sure you are recharging your body, strengthening your mind and immune system, and prioritizing your health. If you never achieve deep sleep throughout the night, sleep deprivation sets in, and you won’t get the proper rest you need to recover. By setting a sleep schedule, you can make sure you are hitting the hay each night at a reasonable hour and allowing yourself to properly cycle through the different stages of sleep. Be sure to clear your mind before tucking yourself into bed and make sure your bed is comfortable to promote the best possible sleep — your body counts on it!
Sleep is broken up into four different stages. During the first stage, which only lasts about
Throughout the night, you will progress through these stages of sleep multiple times, but usually
EXERCISE OF THE MONTH Simple Squat
Why: Practicing a high-quality squat is a great way to get your body moving and strong in a very functional way. The better you get at squats, the more likely you will be to lift something from the floor or a low area correctly. This will save your back and knees! Strong butt and leg muscles are important for many other activities too, like hiking, climbing stairs, even getting up out of chairs properly. How: Stand with your feet at least shoulder-width apart. Be mindful to hinge at your hips (do not round your back) as you bend your knees about 75–80 degrees, then push through the floor with your feet as stand up again. Pro Tip : As you squat down, pretend that you are trying to sit on a chair that is a bit far away. Make sure your knees do not extend beyond your toes as you bend them. You should always be able to see the tops of your feet as you squat. Do: Do 2–3 sets of 10 each day. Work your way up to 1–3 sets of 30 per day. If you have persistent knee pain, stop and get some physical therapy!
2
425-497-8180 | WWW.PTPRO.BIZ
DO YOU HAVE TECH NECK? How to Avoid and Treat It
DIY HOLIDAY EGGNOG
Ingredients
• • •
6 egg yolks
• • • •
1/2 tsp nutmeg
1/2 cup sugar
1 pinch salt
1 cup heavy whipping cream
1/4 tsp vanilla extract Cinnamon and whipped cream, for garnish
•
2 cups milk
Americans spend an astonishing average of 5.4 hours every day on their smartphones. Whether you use yours more or less, if you’re like most people, you don’t hold the phone at eye level. That’s a lot of neck strain over a lot of hours. All that time on your phone can cause a repetitive strain injury, dubbed in recent years as “tech neck.” Of course, smartphones didn’t invent the phenomenon but just increased its frequency. The same effect can occur from reading books or other hobbies or work that involves a lot of looking down. Symptoms of tech neck include a dull ache in the back of the neck, which typically starts mild and gets worse with continued strain. Many people also experience reduced mobility due to stiffness in the neck and shoulders. If the stress causes a pinched nerve, headaches at the base of the neck can develop. And in the most severe cases, the nerve running from the bottom of your neck to your arms and hands can become damaged, resulting in numbness or tingling. As with all kinds of pain, it’s best to prevent tech neck before it starts. Your best course of action is to avoid neck strain by holding your phone at eye level. It’s also important to take frequent breaks and use good posture. Finally, regular exercise is essential because strong muscles can handle more stress than weak ones. In many cases, following these best practices will also reduce or eliminate tech neck that has already developed. But if your neck pain persists, you should seek out physical therapy before it gets worse. Physical therapy can treat the pain in addition to helping you develop good habits like proper posture to avoid re-injury. If you’ve got an ache in your neck, there’s no reason to suffer through the pain. You’re on your phone anyway — give us a call to schedule an appointment!
Directions
1. In a medium bowl, whisk the egg yolks and sugar until light and creamy. Set aside. 2. In a saucepan over medium heat, stir together the cream, milk, nutmeg, and salt. Bring to a simmer. 3. Add a spoonful of the milk mixture to the egg mixture. Whisk vigorously and repeat, one spoonful at a time. 4. When most of the milk is whisked in, add the egg mixture to the saucepan. 5. Whisk until the liquid thickens slightly or reaches 160 F. Remove from heat and add vanilla extract. 6. Pour the eggnog into a glass container and cover. Refrigerate. 7. When the eggnog has thickened, pour it into glasses, garnish, and enjoy!
Inspired by TastesBetterFromScratch.com
“When someone tells me ‘no,’ it doesn’t mean I can’t do it; it simply means I can’t do it with them.” –Karen E. Quinones Miller
3
425-497-8180 | WWW.PTPRO.BIZ
2569 152nd Ave. NE Redmond, WA 98052
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
425-497-8180 www.ptpro.biz
1
Our Favorite Charities
2
Get the Most Out of Your Sleep
2
Exercise of the Month
3
Understanding Tech Neck
3
DIY Holiday Eggnog
4
Things to Do This December
FUN FOR THE WHOLE FAMILY
Things to Do This December The weather is getting colder, but that doesn’t mean there aren’t still plenty of local activities to do. Whether you’re looking for some holiday-themed fun or just want to get out of the house, we’ve got ideas suited for the whole family. Here are some of our favorite December local events. Winterfest Taking place at the Seattle Center, Winterfest runs for five weeks and will be sure to get even the grumpiest Scrooge into the holiday spirit. The event includes on-stage entertainment from musicians and comedians, in addition to nightly light displays, coloring contests, and even live ice sculpting. Plus, the famous model train village will delight the child in everyone; to help you notice all the details, there’s even an associated scavenger hunt. The festival runs from Nov. 26 to Dec. 31, and you can learn more at SeattleCenter.com/ events/featured-events/winterfest. Christmas Ship Festival The Christmas Ship has been a Northwest tradition for over 70 years. On every voyage, the ship begins with a 20-minute choir concert. Then, the beautifully decorated boat sets off on a 1.5-hour cruise of
a waterfront community. Activities on the ship will be sure to please both little and big kids alike. There will be opportunities to take pictures with Santa, plus a full-service bar. The first ship sets sail on Nov. 26, with cruises continuing until Dec. 23. Proof of vaccination is required, and you can find tickets at ArgosyCruises.com/argosy-
cruises/christmas-ship-festival. Pacific Northwest Reptile Show
Though it’s a little bit of a drive to Puyallup, any family with a kid interested in snakes or lizards won’t want to miss this event. Attendees can get up close and personal with their favorite reptiles like never before. For those who prefer animals without scales, the show also features some furry exotic animals. This is a family-friendly event that includes educational activities for all ages. The show runs Dec. 11–12, and admission is paid at the door. Find out more at PACNWRS.com. Grab some gloves and a scarf, and head out for activities that are sure to please the whole family — plus, build memories for years to come.
4 425-497-8180 | WWW.PTPRO.BIZ
Page 1 Page 2 Page 3 Page 4Made with FlippingBook Ebook Creator