THE WELLNESS REPORT
JANUARY 2019
WWW. DRTRAVISWHITE.COM | (208) 375-3500
ENJOYING THE IDAHO WINTER ...AND WHERE WE’RE LOOKING IN 2019 I have to admit it: I love this time of year! Christmas is my favorite holiday because it’s all about family. It’s one of the few times I take a break and soak up those extra moments with my wife and daughter. Next week, some of my best friends from my college track days are visiting us from Texas, and we’ll take them to the mountains to experience a true Idaho winter. It’s going to be a fun addition to the holiday. At home, we’ve already begun indulging in the Idaho winter experience. Coming out of hunting season, I feel satisfied because I got my elk! Though I missed two deer with my bow, I’ve acknowledged the lessons learned in trying. With success comes failure. It’s a lesson I’m sharing with my daughter, Emerie. She went hunting with me for the first time this season, and I enjoyed teaching her some of the basics. Emerie loves being outside and watching nature, and it’s fun to see her develop an appreciation and respect for the harvest.
keeping!) good habits in place for the New Year. Our office is no exception. Our focus for 2019 is on posture. Maintaining proper posture is something that’s always in the back of my mind, even more so as I age. I don’t want to make myself susceptible to the injuries I treat others for every day. There’s a good chance I’ve talked to you about your posture because it’s vital to your health. From scoring the winning shot to sitting at your desk, proper posture has to be intentional. Our muscles get used to bad habits, so properly sitting, standing, and lifting take conscious effort. I speak from experience — in my eight years of undergraduate and chiropractic school, I had terrible posture. A couple hours into studying, I’d break down and slouch over my homework. As I got further along in school, my poor posture caught up to me, and I developed horrible mid- back pain. Thanks to my education, and through some trial and error, I learned that the stress placed on my neck from looking down at textbooks and schoolwork for hours a day was causing my back pain.
Slowly, I put an end to my poor posture. I started looking up and pulling my head back to ensure that it was resting between my shoulders. That simple shift took the stress off my neck, and my back pain went away. It was simple, but it wasn’t effortless. It took time and energy to break the habit. Every time I leaned over my desk, I had to remember to sit up straight, pull my head back, and look forward. Change doesn’t happen overnight. I’m sure there are many habits you could adopt in the coming year, but if I have my say, there are two l want you to do on a daily basis. One, pull your shoulders back. Two, keep your ears directly above your shoulder. If you consistently practice these two things, you’ll be surprised by how much better you feel.
Here’s to a happy and healthy new year. We will see you in 2019!
–Dr. White
As the year winds down, a lot of you are thinking about setting (or
• 1 (208) 375-3500
Published by The Newsletter Pro | www.TheNewsletterPro.com
BALANCE BORN OUT OF HARDSHIP THE ORIGIN OF THE PILATES SYSTEM
When most people think of Pilates, they think of the exercise trend that was the butt of a hundred ’90s sitcom jokes. In reality, this system of stretches and workouts is a great option for people of all ages looking to stay active, tone their muscles, and improve their balance, all with minimal space and equipment requirements. One need only look at the history of Pilates to understand how this century-old discipline has helped shape exercise science today. UNLIKELY BEGINNINGS The man for whom the Pilates system is named, Joseph Pilates, was no stranger to health challenges. Born in Germany in the late 19th century, Joseph suffered from both asthma and rickets, making any form of physical activity difficult. But rather than shy away from exercise, he enthusiastically followed his father into gymnastics, later picking up bodybuilding and martial arts. Instead of being held back by his body, Joseph made it his life’s mission to help himself and others live healthy lives. Eventually, he would begin developing his own fitness theories. LIGHT IN A DARK TIME
defense after moving to England in 1912. Then the First World War broke out. Despite having worked closely with English law enforcement, Joseph’s nationality was enough to land him in an internment camp alongside fellow German citizens. As the world was consumed by the bloodiest conflict it had ever seen, the young fitness instructor did what he did best: He helped those around him get stronger and healthier. KNOWLEDGE THROUGH ADVERSITY In this internment camp, the system that would eventually become Pilates was developed. Because of the constraints of captivity, Joseph had to devise exercises that didn’t rely heavily on equipment and could be performed in tight, confined spaces. To this day, Pilates remains one of the most flexible, scalable fitness methods around. The techniques first developed by Joseph Pilates are still practiced today, helping thousands of people develop their core postural muscles, gain better fitness, and improve their balance. As a result of his forward- looking techniques and steadfast spirit of personal development, Joseph Pilates remains an inspiring figure in the world of physical fitness.
Joseph became a known quantity in the fitness world, going as far as training Scotland Yard officers in self-
SHOVELING, SCRAPING, AND SHIVERING 3 WAYS THE WINTER WEATHER HELPS YOU BURN CALORIES
3. SHIVERING Your body works hard to maintain a healthy temperature, and when that freezing wind rolls in, you’ll likely notice your body start to shiver. Shivering is a physiological response that produces heat through small, rapid muscle movements. It also assists with weight loss; you can burn up to 100 calories in 15 minutes of shivering. Of course, you should never purposefully make yourself chilly just to shed a few pounds, but if you have to be outside for a prolonged period of time this winter, know that your body is helping you out in more ways than one.
Winter can make it hard to stay physically fit. Between the aversion to stepping outside onto your ice-covered porch and the urge to drink that third cup of hot chocolate, these winter months can lead to unwanted weight gain. Nowadays, people will try almost anything to get rid of those extra pounds — yoga with goats, hula hoop fitness routines, and even underwater spinning classes. Believe it or not, you’re already working harder than you think this time of year. Here are three ways the winter weather helps you burn calories. 1. SHOVELING
2. SCRAPING In addition to shoveling snow, you can also get a workout by scraping those layers of ice off your windshield. In fact, you can burn up to 56 calories during a 15-minute scrape session. What’s more, you can’t slack off and skip this activity; it’s a necessary part of your morning routine.
Love it or hate it, if you live in an area with a lot of snowfall, shoveling is a necessary chore every time it snows. While the repetition associated with this task bothers a lot of people, according to a Harvard study, you actually burn approximately 230 calories for every 30 minutes you shovel.
2 • WWW.DRTRAVISWHITE.COM
Published by The Newsletter Pro | www.TheNewsletterPro.com
NOT HITTING ANY PRS LATELY? TIME TO EXERCISE YOUR MENTAL FITNESS
Sports psychology has helped athletes, like Michael Jordan, and golf pros, like Greg Norman, become legends. “What separates the good from the great is between the ears, the way they talk to themselves, their inside communication,” says Dr. Sylvain Guimond, a sports psychologist. World-class athletes stay mentally tough and visualize their victories to propel them past competitors. This same strategy can help you take your training to the next level. Outside of the professional sphere, mental exercises based on sports psychology can help you hit new PRs by changing the way you think about your performance. Psychologists have found that believing you can succeed — whether it’s scoring a goal or stealing a base — is key to actually succeeding. One of the newer techniques to enter the sports psychology scene, neuro-linguistic programming (NLP), aims to instill this belief in athletes. While the subjective nature of NLP makes its effectiveness hard to verify, NLP reportedly increases confidence in athletes, as Rhonda Cohen notes in “Sport Psychology: The Basics: Optimising Human Performance.” It focuses on building confidence through visualization and speech patterns
to help athletes tune into a winning mindset. While the name might sound complex, NLP is anything but — it can be as simple as choosing a song that you associate with confidence and playing it on repeat for 10 minutes as you visualize yourself getting a PR for squats. Before your next workout, play the song as an audio cue to go into that confident state of mind. Mindfulness exercises can also be extremely effective at improving athletic performance. These exercises, like yoga and meditation, build a strong foundation for mental fitness. By learning how to ease your thoughts and calm your mind, you’ll be better prepared to call on techniques like positive thinking and mantras during your workouts so you can, as one NLP expert says, “consciously enter a state of peak performance.” Even as you’re incorporating sports psychology techniques into your routine, remember that they’re only going to be effective if you put in the work when you’re training. As Cohen says, “It is one thing to think about or want to change; it is another thing to go ahead and actually do it.”
TAKE A BREAK!
BRUSSELS SPROUT HASH Inspired by Food Republic
DIRECTIONS 1. In a cast-iron skillet or large sauté pan, heat oil to medium. 2. Once simmering, add rosemary for 1 minute, then remove sprig. 3. Reduce heat to medium-low, add INGREDIENTS • 4 cups Brussels sprouts, finely shredded • 4 eggs • 1/4 cup onions, chopped
• 2 cloves garlic, minced • 1 sprig fresh rosemary
• 2 tablespoons extra-virgin olive oil • Salt and freshly ground pepper
4. Increase heat to medium-high, add Brussels sprouts, season with salt and pepper, and cook for 5 minutes. 5. Using a large spoon, create 4 wells for eggs. Pour 1 egg into each well and cook until set. 6. Carefully remove eggs and Brussels sprouts from pan and serve.
onion and garlic, and cook until onion softens, about 5 minutes.
• 3 (208) 375-3500
Published by The Newsletter Pro | www.TheNewsletterPro.com
(208) 375-3500 | www.DrTravisWhite.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
Dr. Travis White At Health Quest 1100 N Cole RD Boise, ID 83704
1. COVER TITLE OUR FOCUS FOR 2019 INSIDE THIS ISSUE
2.
THE ORIGIN OF PILATES 3 WAYS THE WINTER WEATHER HELPS YOU BURN CALORIES TAPPING INTO SPORTS PSYCHOLOGY TO OPTIMIZE PERFORMANCE THE BEST SKIING DESTINATIONS IN THE WORLD
3.
4.
3 OF THE WORLD’S GREATEST WINTER SPORT DESTINATIONS WHO’S READY FOR SOME POWDER?
WHISTLER, BRITISH COLUMBIA, CANADA A destination that looks like a cross between a Nordic paradise and Olympic-level runs, Whistler is filled with true magic, winter activities, and a town that captivates the senses. When you see the mountains of British Columbia, you’ll understand why they hosted the 2010 Winter Olympics. The location’s beauty is only part of your stimulating experience, because every curve of fresh powder makes your pupils dilate. Once you’re done flying down the hill where Bode Miller took the bronze, head over to the winter wonderland of the old Olympic Village for a cozy night in a picturesque town.
ST. ANTON, AUSTRIA If you want a great location for next year’s Christmas card photo, there’s no better place than the Tyrolean Alps. Nestled in a valley between perfectly backdrop for your winter excursions. The densely wooded areas and the bright reflection of the snow frame the vibrant town that’s just waiting to be explored. When you’re ready for world-class runs, hop in one of the 11 gondolas and zip down the hills that hosted the 2001 Alpine World Ski Championships. molded mountains, the Austrian landscape provides a beautiful
The sound of the first carve through fresh powder is the anthem of all winter sports enthusiasts. Here are three of the world’s best places to experience that powder you’ve been craving all year. BRECKENRIDGE, COLORADO John Denver's anthem "Rocky Mountain High" is about the freedom he felt here. Where there are great mountains, there’s even better snow. The ski resort boasts five peaks, 187 trails, 34 lifts, four terrain parks, and a renowned cross-country trail. After a day on the slopes, head into the town of Breckenridge for dining and activities that ditch the glitz and glamour of Vail or Aspen and take you straight to the heart of fun.
4 • WWW.DRTRAVISWHITE.COM
Published by The Newsletter Pro | www.TheNewsletterPro.com
Page 1 Page 2 Page 3 Page 4Made with FlippingBook - professional solution for displaying marketing and sales documents online