Summit Physical Therapy December 2019

PAUL'S POINT OF VIEW

DECEMBER 2019

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LOOKING BACK AND LOOKING AHEAD THIS HOLIDAY SEASON

end and still plans to move to New York next year.

It’s been a good year. I’ve seen my three boys a lot this year — we’ve done a lot together and had many adventures. My two youngest sons are thinking about their next phases in life. They live at home at the moment, but that could soon change. Thankfully, they both have jobs! They both work for an organic juice company, both making healthy juices and smoothies and delivering them to customers. My middle son is thinking about teaching, following in his mother's footsteps, maybe. My youngest son is thinking of medicine or nursing. Of course, he doesn’t want to enroll at a university until he knows exactly what he wants to do. He doesn’t want to waste any money or time figuring it all out in the first year or two. My oldest son continues to get roles in theater; he has two productions to prepare for before year

My wife’s dad turned 94 in October. He’s still in relatively good shape, though he did have a fall recently. Since the fall, he’s been consistent with his physical and occupational therapy, and he’s recovered well. My wife made a trip back down to San Diego to visit him and check up on him. It’s been a good year at Summit PT as well. We’ve been able to help so many people with recovery and pain management. I’m looking forward to expanding some of our offerings in the new year, and I’ll be putting more workshops on the schedule! Speaking of workshops, I’ve been getting a lot of great feedback on the classes we’ve held this year. So far, our patients have found them very valuable and educational, which was my goal. There are many treatment options out there people don’t know about, including treatment programs for balance issues or various types of pain. And be sure to take a look at this month’s insert. As a thank-you to my patients, we’re offering a valuable free screening for your friends and family, or anyone who may be experiencing pain. As more workshops are added to the schedule in the coming months, we’ll be sure to let you know so you can get

signed up or sign up a loved one who might be interested or have questions related to topics we’ll be covering (upcoming topics to be determined). This year, we added a wonderful new staff member! You may have already met him, but, even if you haven’t, he’s eager to meet you! I’m talking about Teddy! Teddy is a Shih Tzu-bichon frise mix and has been around the office for a few months now. He has a great personality, and the patients love him. I love him, too (as long as he doesn’t get in the way because I don’t want to step on him)! The next time you’re in, be sure to say hi to Teddy. As the year winds down, it’s good to reflect on what went well this year and to start thinking about what you want to accomplish in 2020. Maybe you want to learn something new, or maybe you want to improve your health. No matter your goal, we wish you the best. We hope you have a wonderful holiday season, and we’ll see you in the new year!

–Paul Kane, P T, BSC, CMP

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HOLIDAY CUISINE AROUND THE GLOBE

WHAT DO OTHER COUNTRIES EAT TO CELEBRATE THE SEASON?

JAPAN: FRIED CHICKEN Thanks to a clever 1970s marketing campaign, the dish of choice for Christmas in Japan is fried chicken — specifically, KFC. Unlike in America, holiday orders in the country come with chocolate cake, roasted chicken with stuffing, and even bottles of Christmas wine emblazoned with Colonel Sanders’ face. SWEDEN: SAFFRON BUNS According to Delish, Swedish tradition “dictates that the eldest daughter dress in a white gown tied with a red sash and a crown of lit candles, then wake her parents with hot coffee and a tray of saffron buns.” Swedes also feast on a casserole called Jansson’s Temptation made with potatoes, onions, anchovies, and cream.

steaming the tamales can take days, and every family makes their own signature filling.

Maybe you love the majesty of a winter’s morning, or maybe you just hate the treadmill. Whatever your reason is for wanting to run or jog outside in the dead of winter, remember to take the proper precautions before stepping out. Runners face challenges during the winter that they don’t face any other time of year. If you want to experience the winter safely, there are a few things to keep in mind. WARM UP IN FIRST. If you’re planning on braving the snow and frigid temperatures, try to spend 10–15 minutes warming up before you walk out your front door. Cold weather naturally tightens muscles and joints, so stretching your limbs in a heated environment is a good way to ensure maximum comfort and minimum risk of injury when you’re running in the cold. Celebrations of Christmas, Hanukkah, and Kwanzaa vary from country to country, but there is one thing that unites holiday parties around the world: food. While some American traditions overlap with those of other countries — Peru, for example, shares our love of hot chocolate; England and Canada raise glasses of eggnog; and Italy digs into a version of fruitcake called panettone — there are plenty of dishes beloved all over the world that never make it to the American table. Below, we’ve rounded up a few you might consider exploring this season. COSTA RICA: TAMALES Christmas in Costa Rica wouldn’t be complete without tamales, a savory treat made by stuffing corn dough, meat, garlic, onions, potatoes, and raisins into corn husks or banana leaves. The process of filling and

ETHIOPIA: YEBEG WOT Ethiopians start preparing their

WEAR SHOES WITH TRACTION. If your favorite running path is covered with snow and ice, you should consider finding a different route. But, if you can’t resist going down your beaten path, then you need to make sure your shoes are up to the challenge. If your running shoes have worn soles, then you’ll need to get a new pair with soles that will grip the ground better before stepping out on the ice. Regardless of how amazing your shoes are, remain vigilant about where you’re stepping. DRESS DOWN A LAYER. Yes, it is cold outside, but your body will naturally warm up as you run, just like it would with any other physical activity. Think of what you would normally wear to stay comfortable in the cold, and then wear one less layer when you’re running. Of course, you Christmas meals as early as October, when they buy the still-live lambs that will eventually go into their savory, spicy lamb stew on the holiday. As with many of the country’s dishes, yebeg wot is scooped up and eaten with injera (teff flatbread). ISRAEL: LATKES Latkes have been synonymous with Hanukkah for more than 900 years, and no Israeli Christmas would be complete without the little potato pancakes cooked symbolically in oil. Despite their long history, though, latkes now vie with sufganiyot — a kind of jelly-filled donut — for a place on the holiday table.

RUNNING IN A WINTER WONDERLAND TIPS FOR RUNNING AND JOGGING IN COLD WEATHER

should keep other weather elements in mind as well, such as wind, rain, and snow, when you’re picking out your running clothes. Finally, if a day is particularly cold, snowy, or windy, don’t force yourself outside for the sake of your health. Sometimes, a good bowl of soup and a roaring fire can be just as physically satisfying as a run outside.

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DO YOU HAVE A STORY TO TELL? SHARE YOUR WISDOM IN A MEMOIR

or understand by reading my words?” From there, select anecdotes that support your theme. Make sure they’re clear and cohesive. Then, write like you would a fictional novel or story. Show, don’t tell, and keep readers invested by having a narrative arc, whether it flows chronologically or jumps back and forth in time. Remember, this is not a time to air dirty laundry; it’s a time to reflect, grow, and share your experiences with the world.

Even more so, your life experiences can give valuable insights to readers of all ages and circumstances. That’s why biographies and memoirs are such popular genres — reading about real people helps others understand the world and how they can live in it. To get started, pick a theme. Ask yourself these questions, “What message do I want to leave with my readers? What do I want them to feel

The urge to leave behind a legacy is an inherent human instinct. Whether you accomplish this by raising children, building a successful company, or starting a charitable organization, the desire to share your wisdom should not go unfulfilled. If none of these options work for your lifestyle, writing a memoir may be a good option. A memoir not only tells your story but also passes on the wisdom you’ve gained from your many experiences and offers a unique perspective to inspire future generations. Writing can be a therapeutic exercise at a time when your life may be changing due to retirement or your kids growing up and leaving the house. And because personal reflection is a natural occurrence with age, writing a memoir can be the perfect way to spend your time. As you gain enough distance from life events to grow useful perspectives, the stage is set for self-discovery and transformation.

ROASTED CAULIFLOWER ‘STEAKS’ Inspired by Delish

TAKE A BREAK!

INGREDIENTS

• Kosher salt • 3 tbsp extra-virgin olive oil • 1 cup balsamic vinegar • 1/4 cup brown sugar • Parsley leaves, for garnish

• 1 large head cauliflower • 2 cups Roma tomatoes • 1 red onion, quartered • 1/2 lb green beans, ends trimmed

DIRECTIONS

3. Meanwhile, heat a small saucepan to medium-high, and whisk together vinegar and brown sugar. Bring to a boil, then turn down to low simmer, letting sauce reduce for 15 minutes. 4. Coat cauliflower in glaze and reserve extra for basting. 5. Roast for 1 hour, basting every 15 minutes. 6. Quarter cauliflower and serve with veggies.

1. Heat oven to 400 F. 2. Trim the leaves and stem from

cauliflower, but do not break down further. (It should sit like a dome.) In the center of a large baking dish, place the cauliflower and surround it with tomatoes, onion, and green beans, and season with salt and olive oil.

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(503) 699-2955 | www.summit-physicaltherapy.com

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

6464 SW Borland Rd., Ste. B5 Tualatin, OR 97062

1. COVER TITLE 1. LOOKING BACK AND LOOKING AHEAD INSIDE THIS ISSUE 2. HOLIDAY FOODS AROUND THE WORLD TIPS FOR RUNNING AND JOGGING IN COLD WEATHER 3. TELL YOUR STORY AND SHARE YOUR WISDOM ROASTED CAULIFLOWER 'STEAKS’ 4. BOOST YOUR MENTAL HEALTH THIS SEASON

FEELING SAD? WAYS TO FIGHT SEASONAL AFFECTIVE DISORDER Seasonal affective disorder (SAD) is a form of depression that people experience every fall and winter. If you find yourself feeling blue as the days become shorter and darker, know there are things you can do to boost your mood until spring returns. GET SOME SUN Exposure to sunlight is also significantly beneficial for people suffering from SAD. Sunlight helps your body produce adequate amounts of serotonin, a neurotransmitter that contributes to feelings of well-being

and happiness. Getting just a few minutes of sunlight a day through a walk or short jog can make all the difference. If you live in an area where the winters are bleak, cloudy, and dark, sunlight can be harder to come by. But technology has you covered: You can purchase “sun lamps,” which simulate sunlight without the damaging UV rays. Just set up a sun lamp in your workspace or living area and feel your mood lift. MAINTAIN YOUR ROUTINE Often, it can be difficult to stick with your daily routine during the cooler

INCREASE YOUR ACTIVITY Keeping your body active can increase your energy levels, help you sleep, reduce anxiety, and boost your self- esteem. Summit Medical Group states that a person who exercises for 30–60 minutes a day can manage or avoid SAD easier than a person who does not exercise regularly. When you participate in physical activity, your body releases feel-good chemicals called endorphins, which have a morphine-like effect on your brain. If exercising outdoors is not ideal, consider swimming, walking, or dancing instead.

months. It may be harder to wake up on time in the morning to work out, or it may be too cold outside to go on your daily run. Luckily, you can find small ways to mitigate this. For example, invest in a sunrise alarm clock, which gently wakes you up with a simulated sunrise, or shop for high- quality thermal workout gear. If you continue to suffer from SAD and feel there’s no end in sight, it’s important to seek help from professionals. They can determine the best treatment options available for you.

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FREE Exam Call to schedule your FREE exam!

FOR PRESENT & PAST PATIENTS OF Summit Physical Therapy

Who qualifies?

All past patients who are currently coping with a new issue

All present patients who have another problem not currently being treated All loved ones, family, friends, neighbors, and coworkers of our past and present patients Free Exam Certificate

Call (503) 699-2955 to schedule your free exam for Wednesday, Dec. 4, 2019.

The free exam is ideal for people suffering with ...

• Knee pain • Problems walking • Dizziness/balance issues

• Neck pain • Headaches • Shoulder pain

• Lower back pain • Arthritis • Sciatica

WWW.SUMMIT-PHYSICALTHERAPY.COM

(503) 699-2955

FREE Exam Wednesday, Dec. 4, 2019, from 8 a.m. to 6 p.m.

The free exam consists of a 20-minute one-on-one appointment with Paul Kane, licensed physical therapist.

Paul will talk with you about the history of your problem.

He will take measurements to test how well you are moving and to test your strength.

After a thorough exam, he will give you a written copy of ...

1. The cause of your pain or problem

2. A plan for successful treatment

The appointments are FREE but limited, as we only have 24 available spots. Call (503) 699-2955 now to schedule your free exam.

The FREE exam is ideal for people suffering with ...

• Knee pain • Problems walking • Dizziness/balance issues

• Neck pain • Headaches • Shoulder pain

• Lower back pain • Arthritis • Sciatica

If you are having pain or problems with day-to-day activities, such as walking, standing, sitting for long periods, going up or down steps, getting in and out of the car, sleeping, or driving, or if you’re experiencing balance issues or dizziness, then this is an excellent opportunity to see our world-class therapist and find out the cause of your pain.

Call (503) 699-2955 to schedule your free exam for Wednesday, Dec. 4, 2019.

Sincerely,

Paul Kane

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