Take a look at this month's edition of 360 In Touch!
Getting you back to the life you want to live.
360
DECEMBER 2020
In Touch
L evel U p I sit here writing this on Nov. 4, and today reminds me that patience is not just a static state — we can neither survive nor thrive there. We have to move to meet whatever comes at us with some force or enthusiasm or, at the very least, some kinetic energy. I am immeasurably lucky I get to actually see and speak to people in person every day. And yet, I miss people. I don’t miss going out as much as I miss having time with friends enjoying long conversations, hanging out, picking up old conversations, and starting new ones. Those moments are less present in my life than I want them to be. I ran into a friend while walking the dog last week. I had really been missing this friend, but we are not in a shared pod situation, so I don’t see her. We paused 8 feet apart and chatted for a few minutes. She mentioned her child’s struggles with not seeing many other kids outside their pod. She said, “I told him just because he doesn’t see his friends doesn’t mean he doesn’t have friends.” I just about choked up right there. That’s the feeling. That’s where the emotion lives. When I got to my office later, I texted this friend and thanked her for sharing that sentiment with me and that I needed to hear it. She responded with an “I love you, and let’s distance-walk anytime.” I was reminded in these COVID times that moving still allowed me some of what I need. I discovered a new podcast this month: “Dare to Lead,” by Brené Brown (which I highly recommend). I am a huge fan of data-driven information, which is why I appreciate Brown’s approach. Today, I listened to the podcast with an interview of Jon Meacham, a historian. This was recorded last week in advance of the election. Meacham said a couple of things that resonated with me. He was talking about the current presidency and noted, “When we are at our best, we make those [darker] forces ebb, and when we’re at our worst, they flow.” Meacham framed it as having our “better angels” fighting against our worst impulses. Whether the better angels or our worst impulses win out in any given period of
time shapes our history. Brown noted, “Once our angels win, we need to hold there,” and Meachum quickly interrupted her saying, “But you won’t.” (THIS caught my attention.) He continued, “If you think that, then when the next setback comes, it will be more dispiriting than it should be.” Temporary dominion: This is the concept of the moment. Don’t just hold; BUILD. Make your strengths stronger. Exercise your compassion, fortitude, creativity, and/or your body; don’t set it aside to pull out later. Work on that piece that is suffering and doesn’t feel so strong. Build from strength to more strength. Remaining static is not sustainable and does nothing to build strength. It wears you out. When your strength gives out, despair comes. In my world, I talk about this every day. We want you to not just get stronger. We want you to hit a goal, then we set a new one, then a new one, until you don’t need us anymore because your strength is sustainable to keep going AND keep growing without us. We are all Super Mario jumping over and around obstacles. Moving is our super skill. Let’s all embrace the kinetic need of the moment and move in ways we, our community, and our society need. How can you turn a holding pattern with any setback into one you deftly and swiftly maneuver? That’s our gift right now. What makes you feel defeated? How can you bring in a pirouette and side step so you can see that impediment through the rear view instead of always in front of you? You’ll find that’s where the exhaustion turns into joy, and you’ll be surprised by how the once-heavy burden feels so much lighter. –Shelly Coffman
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B oost Y our I mmune S ystem L ike a C elebrity W ith T hese 3 H ot W inter D rinks
What do Jennifer Lawrence, Lady Gaga, Angelina Jolie, Taylor Swift, and Khloé Kardashian have in common? Yes, they’re all high-profile celebrities, of course, but they’re also big fans of hot tea.
it sit in the fridge overnight. The next morning, just add a few spoonfuls of the concoction to your hot water and you’ll have instant tea! Homemade chai tea is another delicious option that will wow you and your guests this winter. There are thousands of chai recipes out there, but MinimalistBaker.com offers a simple and tasty one that’s made with cinnamon, cardamom, cloves, ginger, black tea, pepper, and dairy-free milk. If you don’t want to grind the spices yourself, you can buy a premade blend. Chai gives you all of the ginger benefits with the added bonus of cardamom, which is said to have antioxidant and antimicrobial properties. Last but not least, if you’re more of a latte drinker than a tea drinker, try golden milk ! This soothing drink is a darling of health food fanatics because it features honey (a disease- fighting powerhouse ingredient) and turmeric (an immune- booster that lowers cholesterol, combats arthritis, and helps prevent cancer). WellPlated.com offers a delicious recipe that pairs those two ingredients with almond milk, almond butter, vanilla extract, cinnamon, and ginger for a satisfying nightcap.
According to the entertainment website Yaay, Angelina Jolie likes to make
her own garlic tea by steeping fresh cloves in hot water, and Lady Gaga is such a big tea lover that she takes a tea set with her on tour. These famous women might be onto a health and beauty secret because aside from being delicious, tea is a great way to boost your immune system and fend off illnesses. Drinking hot tea, or another immune-boosting drink in place of hot chocolate, will still give you the cozy winter vibes you crave without compromising your health. An easy drink for beginners is lemon-ginger tea, which is a spin-off of Khloé Kardashian’s favorite drink. Ginger is a key ingredient here because it’s anti-inflammatory, raises the immune system, and may even help fight cancer. You can make lemon-ginger syrup by layering lemon slices, fresh ginger, and raw honey in a jar and letting
What are you waiting for — get steeping!
B e a B etter L istener for S omeone W ho N eeds to ' G et I t A ll O ut '
It’s not always easy to share feelings of frustration, anger, sadness, or other strong emotions — but it’s healthy to share them. Sometimes, we need to vent and get it all out. Venting gives us an opportunity to release these emotions, which often leads to mental clarity. However, when someone comes to you to vent and share their heavy emotional burden, listening can be just as challenging as sharing. You want to be supportive, but you don’t want to interfere. Strong feelings and tough situations may be involved. What can you do to be the listener they really need? It starts with your body language. Open yourself to their emotional needs. Gregorio Billikopf, an interpersonal relationship expert at the University of California, Berkeley says if you begin the conversation standing, invite the person to have a seat with you. Another thing you can do as a listener is position yourself below their eye line. This puts the person venting in a more active “storyteller” position and you in a better “listener” position. While in this position, maintain eye contact. It’s okay to look down or away occasionally, but try to keep steady eye contact.
Billikopf also notes that, as a listener, it’s important to avoid interjecting. Don’t offer input, suggestions, or guidance to the person venting until after the person has had the chance to get it all out. “During this venting process, there is still too much pressure for a person to consider other perspectives,” Billikopf says. While you don’t want to interject, you do want to be an active listener. This means you don’t want to be completely silent. This is where “reflective listening” comes in. Occasionally repeat what the speaker says — but don’t use their exact phrasing. Reword slightly in a sympathetic manner. Don’t spin their words or mistakenly interject an opinion, as it may not be the opinion they’re interested in hearing. Alternatively, listening cues like “mm” or “hm” and nods are always welcome. One last thing to keep in mind: You do not need to offer a solution to the person’s problem or concerns. They may just be venting to get their negative emotions out, not looking for answers or explanations. If they are looking for answers or guidance, wait for them to ask. In the meantime, lend your ear and let them know you’re there for them going forward.
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H ow to E at D uring the H olidays W ithout S acrificing Y our F avorite F oods or Y our W aistline
Drink Responsibly (and Judiciously) If you drink alcohol, keep in mind that each drink
Have you ever stood on a scale at the end of the holiday season and wondered how the extra pounds crept on? It’s no secret that a sugar cookie here, a slice of pie there, and a few glasses of eggnog in between can lead to a few pounds gained. When you’re surrounded by Christmas goodies, how can you resist? Luckily, there are a few ways you can protect your waistline this holiday season without completely cutting out your favorite treats. Be Choosy When you see a regular buffet of your favorite holiday treats, don’t immediately start scarfing down everything that looks remotely tasty and sweet. First, scope out the food — without a plate — so you won’t be tempted to start eating without really looking. Then, find the treats that are your absolute favorites and choose one or two of them to eat. You don’t have to give up sweets during the holidays; instead, eat with discretion. Don’t Go Hungry To ensure that you don’t overeat at a party or buy junk food that you don’t need when shopping, eat a healthy snack before going out. Before you head out to a party, eat a snack chock-full of complex carbohydrates, proteins, and unsaturated fats. Apple slices with peanut butter work, as well as lean meats and cheeses. If you’re headed to the grocery store, eating a filling snack before you go will make you less likely to impulsively scoop up those sugary cookies and pastries in the bakery.
will probably be somewhere between 150–225 calories. A glass of eggnog can have as many as 500 calories. Alcohol decreases your self-control when you’re
eating, while also increasing your appetite. Make sure that if you’re drinking, you’re not doing so on an empty stomach. And to decrease the number of high-calorie drinks that you consume, drink a glass of water in between alcoholic beverages. The holidays are a minefield for any healthy diet. But with the right tools, you can ensure that by Jan. 2, your waistline won’t be worse for wear.
P each and A rugula P asta S alad FESTIVE APPLE CIDER
If you’re cutting back on calories, skip the eggnog and buttered rum this year and fill up your mug with this delicious mulled cider!
Ingredients
Directions
• 1 lemon
1. Using a paring knife, shave the lemon peel off in curls. Reserve the curls and save the lemon for use in a different recipe. 2. In a large crock pot, combine the lemon peel with all other ingredients. Cook on low for 3–4 hours. 3. If desired, use a sieve to strain the spices. Serve and enjoy!
• 1 gallon pure apple cider
• 1 large orange, thinly sliced crosswise
• 2 tsp whole cloves
• 2 tsp allspice berries
• 1 inch fresh ginger, thinly sliced
• 2 tbsp honey
• 3 cinnamon sticks
Inspired by BoulderLocavore.com
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I nside T his I ssue
Level Up Page 1 How to Boost Your Immune System Like a Celebrity How to Be a Better Listener for Someone in Need Page 2
How to Eat (Responsibly) During the Holidays
Festive Apple Cider Page 3
Shoe Shopping? Here's What You Need to Know Page 4
P erfect F it 4 T ips to B uy the R ight S hoes for Y ou
Buying the wrong shoes can have a profound impact on your feet, ankles, knees, hips, and lower back. If you don’t get the right support, it can affect the health of several areas throughout your legs. Adversely, buying good shoes can help you maintain better health through these same areas. It just comes down to finding the “right” shoes.
There isn’t a one-size-fits-all approach to shoe-buying because everyone has unique feet and shoe needs. It’s not as easy as just stopping by the shoe store, finding a pair you like, and calling it a day. You need shoes for specific activities that give you ample support and comfort. Here are four steps you can take on your journey to find that perfect fit. Consult your PT. Your physical therapist is a gait specialist. They understand walking and how your motor systems can work effectively and efficiently. They can tell you what you need to know before you buy a pair, and they can work with you to get the most out of those shoes. Consult a shoe expert. If there is one reason to visit a brick-and-mortar sporting or shoe store, it’s to consult with a shoe expert. You want to work with someone
who will actually help you find the right shoes and isn’t just interested in making a quick sale. Take your time. It’s okay if you don’t immediately find the right shoes. You may have to visit more than one store before you find the ideal pair. You may be tempted to buy a pair of off-the-shelf orthotics in order to call it a day, but even that can be problematic. Consider custom orthotics . Buyer beware: There are a lot of bad orthotics out there. Once again, consult with your PT to determine your best next steps when it comes to shoe orthotics. You don’t want to spend money on something that won’t help in the short term and long term. Your PT can help ensure you’re getting the proper foot and complete leg support you need.
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