Power PT & Sports Med September 2018

September 2018


Mark Nowlin

Hello Friends,

If we lived in a beautiful, quaint, New England community I would be writing something along the lines of “Welcome to fall” and “Isn’t it beautiful now that the trees are changing colors, yada, yada, yada.” However, we are not in New England, and so here in lovely Southern California, we are just hoping to go from scorching hot summer to rain! This is a special time for many of us as our kids are heading back (or already are back) to school! During the summer, I see firsthand with my own kids how some of the learning and motivation starts to wane by August, and ramping that back up is a challenge. Those who are receiving this newsletter are either currently clients or have worked through an issue with us in the past. How are you doing with your “homework” and motivation? Still staying strong, or have things drifted off a bit? Don’t be discouraged; it’s never too late to get going again.

HOMEWORK HELP 5 W ays to S upport G reat S tudy H abits in Y our H igh S chooler

From homecoming dances and Friday night football games to hours spent playing Block Dude on your TI-84 graphing calculator, high school is sure to leave you with plenty of fond memories. But no matter what kind of student you were, we’re willing to bet you aren’t too nostalgic for all the time and energy spent on nightly homework assignments. Still, if you’re the parent of a high schooler, you should consider spending a little time helping your student hit the books. This is easier said than done. When your kids are young, helping them with their education can be as simple as having them read aloud to you. But homework gets significantly more challenging in the high school years. You’d be forgiven for not being able to answer your student’s questions about calculus, mitosis, or the meaning of a Shakespearean monologue. However, there are many great direct and indirect ways you can help your high schooler study effectively. S et a schedule . First and foremost, you should help your high schooler set aside clear blocks of time for homework and studying. This will help your child establish a routine, which leaves less time for hemming and hawing before getting started. It can also prevent your student from putting off long-term assignments until the last minute, resulting in less stress and a better night’s sleep before a big test or presentation. The great thing about setting a schedule is that it is a teachable moment in itself. Consider letting your high schooler be the one to plan out the details of their schedule. Giving them this responsibility will underscore multiple organizational skills, including the importance of planning ahead and setting attainable goals. They may find that they didn’t set aside enough

You can do it!

- Mark Nowlin

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H elp them get in the zone . Providing your high schooler with a quiet, distraction-free study area is one of the best indirect ways to help with homework. Maybe you set aside a time and place in the house where all members of the family observe “library rules,”minimizing all noise and outside distraction. If this isn’t possible in your home, taking your student to an actual library can be just as effective, especially during exam season. Most importantly, have a hard-and-fast rule about cellphone use. These devices can prove extremely distracting, regardless of setting. L et them know it ’ s okay to ask for help . Sometimes students can feel frustrated or embarrassed when they struggle with an assignment. If you worry your high schooler is beating themselves up over a subject, it’s important to be understanding and let them know support is available. If you can guide them through an assignment (without doing the actual work for them), great! Otherwise, you can reach out to teachers and the administration to see if tutoring options are available.

B e their study buddy . When midterm papers and tests roll around, students have a lot on their plates. While you can’t take a chemistry exam for them or write their report on the Battle of Waterloo, you can play an active role in the preparation. For test prep, making flashcards and using them to quiz your student on the subject matter can be a great way for them to learn and for both of you to spend quality time together. For essays, ask your high schooler to explain their thesis to you. Act as a sounding board for their ideas and help them outline the structure of their essay before they start writing. Ultimately, these tips boil down to being supportive of your young adult. Giving them the independence to learn positive habits while holding them accountable to their studies can be a difficult balancing act. But so long as you’re able to have an open dialogue about their homework load and you make clear that you’re there to help them, you can be a great ally in your child’s education.

time in the beginning, or they may realize they work more efficiently at a different time of day, but these mistakes will teach them how they study best. S tay in the loop . While it can be a good idea to hand over the reins and let your high schooler decide the details of their study schedule, you should still keep yourself abreast of what projects they have going on and when they are due. As behavioral therapist and certified school psychologist Natascha Santos says, “Parents are the ultimate prompt.” This doesn’t mean that you have to track every assignment your high schooler is given, but it does require an open dialogue with them about their school work. Asking questions like “Do you have any big tests coming up?” or “When did you say that paper was due?” can be a gentle but effective reminder to your student to keep an eye on their due dates, regardless of whether they feel like going over the details of every assignment with you.

Jury Duty Myths Summoned to Court

N o V oting , N o J ury D uty

There are so many rumors about jury duty that it can be difficult to know which ones are true. Here are three of the most popular speculations, debunked. A dmitting B ias W ill E nsure Y our D ismissal If you admit that you are biased when you serve jury duty, it does not guarantee your dismissal. In fact, a judge cannot dismiss you for being biased — but an attorney can. In addition, attempting to portray yourself as a biased person can put you in a troubling situation. Attorneys and judges have been selecting jurors for a long time and know when someone is lying to them. Your best bet will be to give honest answers to the questions they ask.

According to another circulating myth, if you aren’t registered to vote, you don’t have to serve jury duty. Many people believe this myth because voting enters you into the jury duty pool, but there are other means by which citizens are chosen. Other ways you’re entered into the pool include buying a home, paying taxes, and getting a driver’s license. Even if you aren’t registered to vote, you’re still liable to be summoned. S erving J ury D uty W ill G et Y ou F ired If you’re worried about getting fired by serving jury duty, you can take a breather. Your employer cannot fire you once you’ve been selected for jury service. In fact, if your boss

threatens to fire you for it, they will face the penalties, which include fines and even jail time. Many employers know and understand this, but if yours doesn’t, you can submit a file of complaint to the trial court administrator, and they will take care of the rest for you. The system to select jurors has been around for a while, and those involved know what they’re doing. It’s best to go in with an open mind and be completely honest. After all, it is your civic duty to do so.

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If you have answered yes to any of these questions (or have a stubborn spouse who is in denial), this Low Back and Sciatica Workshop is for you!

TUESDAY, OCTOBER 16, 2018 WHEN: 6:30 p.m. at the Power Physical Therapy Office To register for the Back Pain and Sciatica Workshop, call Mark Nowlin at 714-557-2100. Workshop is free and open to patients, friends, and family. Act fast, though! Only 20 spots are available, • The biggest mistake back pain and sciatica sufferers make that actually stops them from healing • The 3 most common causes of low back pain and sciatica • A surefire way to pick the right treatment for the cause of your pain • What successful treatment and permanent relief looks like without the side effects of medications, injections, or surgery At the workshop you will learn:

and seats will fill up quick. Admission is based on a first-come, first-serve basis. Our mission is to help people make good decisions about their health so they can pursue and live the life they dream of.


Power Physical Therapy and Sports Medicine opened in 2011 to help fill the growing need for quality physical therapy in the central and beach communities of Orange County, California. Relieve Your Pain Today We help active adults and athletes get back to the things they love without painkillers, injections, or multiple trips to the doctor’s office. We are dedicated to providing you with excellent care during your time with us so you can resume your normal activities as soon as possible.

• Mark C. Nowlin, DPT, OCS, CSCS, is a California licensed physical therapist and a member of the American Physical Therapy Association • His treatment philosophy is to provide manual treatment combined with proven exercise methods and a home program tailored to help the client achieve optimal results.

“Dr. Nowlin [is] professional, attentive, and knowledgeable. Who would have thought therapy could be enjoyable? I would definitely recommend Power Physical Therapy!” –Arlene M.

Call today to reserve your spot! 714-557-2100 714-557-2100 Our Back Pain and Sciatica Workshop reveals how to naturally heal back pain and sciatica for good.

Parent-Teacher Etiquette to Support Your Child’s Development Involved But Not Overbearing

the last thing they need is the added pressure of concerned parents bearing down on them. If you can approach a teacher from a position of understanding and be willing to give them the benefit of the doubt, you’ll be off to a good start. 2. S how up and keep an open mind . Ask any teacher in the country, and they’ll undoubtedly tell you that one of the best predictors of a child’s success is whether or not their parents make an appearance at parent-teacher conferences. Your engagement should go beyond that. Use the teacher’s preferredmethod of communication to stay in semi-regular contact with them—always ensuring that you keep an openmind about any praise, suggestions, or concerns they have about your child. 3. T each your child to take responsibility . Aside from leaving your kid completely to their

Helicopter parents are the bane of every teacher’s existence. With the return of back-to-school season, it’s vital to find a happy medium

own devices, one of the worst things you can do is swoop in to solve their problems for them at the slightest hint of adversity. Maybe that D your kid got on their algebra test really was their fault. It’s important to acknowledge your child’s missteps, but you should also try to equip themwith the tools necessary to advocate for themselves. Learning to articulate what’s going wrong or what they need from their teacher will help them to develop positive and effective communication skills. The key is to work together with your child’s teacher without being overbearing. Don’t come in with guns blazing at the first sign of an educational slip. Think of your kid’s schooling as a collaborative effort —maybe one in which you’re a little less involved than the teacher — and you’ll be giving your child the best chance of success.

between the tiger momwho bares her teeth at the smallest setback in her child’s schooling and the laissez-faire parent who is totally disengaged from their kid’s education. Here are a few tips to keep you involved in your child’s educational development while fostering relationships with their teachers in a way that won’t drive all of you up the wall. 1. B e a little empathetic . Teachers are some of the hardest-working people in the world, wrangling the disparate needs of around 25 children day in and day out while attempting to get them to actually learn something. It’s a high- stress, low-paying job. In the midst of grading 300 research papers written by 12-year-olds,

Take a Break!




2 carrots, peeled and chopped

1 1/4 pound (2 bunches) Swiss chard, trimmed and halved crosswise 1 tablespoon extra-virgin olive oil 2 large shallots, peeled and chopped 1. In a large skillet, heat olive oil to medium. 2. Once heated, add Swiss chard and sprinkle with carrots and shallots. Put canned tomatoes over chard, add sugar, and season with salt and pepper. 3. Add 1/2 cup water, bring to a simmer. Directions

1 cup canned crushed tomatoes

2 teaspoons sugar

Salt and fresh ground pepper, to taste

4. Partially cover skillet and cook until liquid is nearly evaporated, about 15–20 minutes. 5. Transfer to a large platter and serve.


Inspired By foodnetwork.com

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INSIDE THIS ISSUE From the Desk of Mark PAGE 1 5 Ways to Support Great Study Habits in Your High Schooler PAGE 1 Falsities You’ve Been Told About Jury Duty PAGE 2 The 3 Keys to Parent-Teacher Etiquette PAGE 3 Take a Break PAGE 3 Braised Swiss Chard PAGE 3 The Best andWorst Foods for Inflammation PAGE 4 The food you eat plays a major role in how your body functions on the cellular level. Some foods can wreak havoc on your body, while others can make you feel great. This is especially true when it comes to that all- too-common ailment, inflammation. H ere are a few examples of foods that lead to inflammation : SUGAR: One of the biggest culprits behind inflammation, sugar is far worse than eating fatty foods. It’s best to skip foods that have added sugar (and this includes sugar of any kind, including corn syrup, fructose, and sucrose). Many manufacturers now label food with more specific kinds of sugar to hide the fact that they added sugar to their product. Be sure to read labels carefully! REFINED CARBS: Basically anything made from white flour falls into this category, including bread, pasta, baked goods, and

FIND THE RIGHT FOOD BALANCE Foods That Cause and Reduce Inflammation

cereals. Research suggests that refined carbs may be a bigger contributing factor than fat in obesity, diabetes, and heart disease. ALCOHOL: Too much alcohol puts a burden on your liver, an organ that helps flush toxins out of the body. You know all of those detox diets? They don’t work. In fact, the only way to detox is to let your liver do its job. When you consume alcohol, it’s harder for the liver to pump out the toxins in your body. When it can’t do its job properly, the result is inflammation.

antioxidants, vitamin C, polyphenols, and so much more. Eat a handful every day! SALMON: As a source of healthy fats and omega-3 fatty acids, salmon is one of the best protein choices for people with

inflammatory conditions, or for those who want to keep inflammation at bay.

BROCCOLI: One of the most nutritious and easily accessible vegetables around, the little green buds that cover the tops of broccoli are loaded with anti-inflammatory compounds.

N ow , for the good stuff . E at these foods to reduce inflammation :

BLUEBERRIES: Many studies call blueberries one of the best fruits you can eat to ease symptoms of inflammation. These blue orbs of goodness are packed with

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