PT 360 July 2017

Getting you back to the life you want to live.


J uly 2017

In Touch

It’s summertime! After the 4th of July, it’s official. The sun is out, the days are long, the clock is ticking. It’s in our cells to take advantage of ALL THE DAYS that are beautiful. Maximizing your health can take so many routes in the summer. I personally love to get out and about, both within and away from Portland. I do find, however, that traveling, or even being extra busy, challenges my health in other ways. I’ve had a few new health challenges since having my daughter and I am sensitive to a silly amount of foods. So planning a car trip or plane trip means I need to think about food far before getting in the car. Packing some healthy snacks so I have something good to reach for when I’m hungry always makes the travel days go better. (Of course, I haven’t found that this works quite as well for children. Turns out their favorite is whatever you forgot). Wherever you go, take the time to embrace your surroundings. Try doing some yoga on the beach, or take a long walk through a city park. My new favorite adventure-time activity: stand-up paddleboarding. SO peaceful and great exercise. I would recommend wake- free zones, however. Paddling with a 60-lb child on my board has posed a whole new exercise challenge, especially when navigating a wake. One of my go-tos for adventure is to always try something new, whether it be a food, a cocktail, or an experience. On a recent trip to Mexico, my daughter begged to try the fish feet pedicure. I thought, “When else are we going to have this chance?” Trying something new even boosts your feel-good neurotransmitters and connections in the brain. If I hadn’t ended up as a physical therapist, I would have studied the brain in some form or another (dream research was a top contender when I was 18). The ability to change F rom T he D esk O f Shelly Coffman

S wimming I s the N ew R unning Propel Your Way to Health

Cardiovascular exercise gets your blood pumping, raises your heart rate, boosts your lung capacity, and burns calories. According to the Mayo Clinic, regular aerobic activity — exercise that improves your body’s ability to absorb and transport oxygen — can help you live longer and healthier. Effective cardio allows you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. With highly oxygenated blood, your heart can beat faster, which increases the blood flow to your muscles and your lungs. Capillaries — small blood vessels — are then able to widen and rid your muscles of waste products, such as carbon dioxide and lactic acid. This, in turn, increases the release of endorphins in your body, which promotes an increased sense of well-being. Swimming achieves all of the benefits of cardio, and it leaves you weightless, with less impact on your joints. However, cardio is only as effective as the effort you put into it. Finding the appropriate pace while swimming can ensure maximum cardio benefits. A STRONGER HEART Though most people treat it as a fun and leisurely activity, swimming is actually a great workout. The movements involved in swimming, such as in the

how you feel just by flipping your perspective, your mood, or your location is a power unto itself. Take a moment to choose how you want your path to look, then GO! - Shelly Coffman

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breaststroke, require you to propel your arms up over the water and move your legs, which can be challenging. These movements require your heart to pump harder and send more oxygen and blood throughout your body. This increased pumping strengthens your heart muscle, improving your cardio conditioning. QUICK CALORIE BURN Swimming, regardless of the stroke you use, is an effective way to burn calories. According to Harvard Medical School, in 30 minutes of swimming the backstroke, a person weighing 125 pounds burns 240 calories. The same person burns 300 calories after 30 minutes using the breaststroke and 330 calories using the butterfly. Because water is nearly 800 times denser than air, each kick, push, and pull is like a mini resistance workout for your entire body, especially your core, hips, arms, shoulders, and glutes. In addition to blasting calories as you swim, you also build lean muscle, which boosts your metabolism. BODY KINDNESS While swimming makes you lean, it’s also one of the kindest workouts for your body. Water essentially neutralizes gravity, so you become virtually weightless when immersed, which takes stress off of your body. “You can swim almost every day without risking injury,” said Joel Stager, director of the Counsilman Center for the Science of Swimming at Indiana University at Bloomington. “You can’t say the same for running or strength training.”

We’ve seen that sitting can also lead to other health issues, like carpal tunnel syndrome, pinched nerves, and strained eyes and muscles. And if you’re not in good shape (because you sit all day at work), you’re more likely to get injured doing other activities in your life. Levine says that ideally, you’d spend four hours a day on your feet. Of course, that may not be an option for many of you, especially if you work a desk job. We recommend getting up at least once an hour and walking around for a few minutes. Even a trip to the water cooler is better than nothing! But the real way to combat a sedentary job is to live an active life after hours. A lot of us want to plop down in front of the TV, but we’d be better off taking a long walk after work and spending some time cooking in the kitchen — on our feet, of course. If You Want to Live More, Sit Less perfect shape, low-impact exercise is the best way to prevent future injuries. Because of this, swimming is a viable workout for anyone, even those who suffer from arthritis or joint weakness. STARTING OUT Since training in water requires your cardiovascular system and muscles to work differently than they do on land, it’s important to start slow. Your lungs need to have time to adjust to a new way of breathing, and swimming uses all of your muscles to keep you moving and staying afloat. Too many times, eager swimmers jump into the pool and start swimming laps as fast as they can. Five minutes later, they are hanging on to the edge of the pool, exhausted and discouraged. “The key to an effective swim routine is splitting it into shorter segments, mixing in a variety of work and rest intervals, and using different strokes, drills, and intensities,” said Joel Shinofield, head swim coach at Washington and Lee University in Virginia. “It’s not only more interesting, but it’s also a better workout.” While running may currently be your go-to cardio exercise, consider swimming the next time you plan your workout. Swimming not only strengthens your heart and cardiovascular system, but it is also one of the only workouts that strengthens your body while simultaneously caring for it. With a little determination, you can swim your way to a healthier life.

If you struggle with injuries, especially in the joints, finding low- impact exercises is extremely important. Even if you are not in

G et U p O ffa T hat T hing !

“Sitting is more dangerous than smoking, kills more

people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death.” Those are the words of Dr. James Levine, who made headlines back in 2014 when he released the results of years of research into what’s really killing Americans.

Just as cigarette use was killing Americans in droves back when the population still smoked, the prevalence of desk

jobs is a huge health risk today. Humans, it turns out, are meant to be on their feet and on the go, just like our ancestors were. “We have created for ourselves a modern way of living that clashes with the way we’re meant to be,” Levine says.

You can also go to a standing desk, or even a treadmill desk — which Levine invented.


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N ature ' s G reat M ultitasker 3 Ways to Use Coconut Oil and See Results!

Coconut oil is one of nature’s great multitaskers. You can cook with it, bake with it, use it as a dietary supplement, apply it to your skin, and run it through your hair, all of which deliver unique benefits. In this issue, we’re going to look at three of the most immediate benefits you can enjoy by using coconut oil. Rejuvenate your skin. Instead of reaching for lotion or body oil, reach for the coconut oil. It’s a single ingredient, so you know exactly what you’re putting on your skin, which means you don’t have to worry about any sort of reaction. That is, as long as you aren’t already allergic to coconut! It helps keep skin hydrated and youthful-looking, plus it can treat symptoms related to dermatitis, eczema, psoriasis, and numerous other skin conditions. Just keep in mind, it cannot treat the base cause of any of these conditions. Give your hair extra luster. The plant-based fatty acids in coconut oil help alleviate dry hair, dry scalp, and dandruff. At the same time, it can help reduce the effects of everyday damage, including sun damage. Use coconut oil as-is, or combine it with an essential oil for an extra punch. Apply it about 30 minutes before showering and let it soak in. Just be sure not to use your typical shampoo to wash away the oil; hot water alone should do the trick. It may take a little longer to rinse the oil residue, but you’ll be left with soft, clean hair.

oil can reduce bacteria and freshen your breath. It’s all thanks to coconut oil’s antibacterial properties, and the fact that it literally pulls bacteria away from your teeth and gums as you swish it around. All it takes is a tablespoon of oil and about 20 minutes.

Once you’re done, spit the oil into the trash. That may sound a little gross, but avoid spitting in the sink. The oil may solidify and cause a clog.


Freshen your smile. When swished around in the mouth, coconut

There are a lot more ways to enjoy fresh summer corn than just on the cob. Try this simple, delicious pasta dish and up your summer game!


• 4 medium ears corn • 1 pound pasta • 6 tablespoons butter

• 1 cup grated Parmesan cheese • ¼ cup packed fresh basil leaves

T ake A B reak !


1. Bring a large pot of salted water to a boil. Cut kernels off ears of corn; set aside. 2. Cook pasta according to package instructions and reserve ¼ cup cooking water. While pasta cooks, melt butter on medium-high in 3-quart saucepan. Cook 3-4 minutes, swirling frequently, until browned and very fragrant. Reduce heat to medium, add corn, and cook about 2 minutes, or until corn is heated through. Add salt and pepper to taste. 3. Drain pasta and return to pot. Add corn mixture, Parmesan, basil, and reserved cooking water. Stir until combined and adjust seasonings as needed. Enjoy!



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Swimming Is the New Running Page 1 Get Up Offa That Thing! Page 2 3 Ways to Use Coconut Oil for Immediate Results Simple Summer Brown Butter and Corn Pasta Page 3 The World's Happiest Vacations Page 4 I nside T his I ssue

Visit a hustling, bustling tourist trap and what do you get? Crowds of competitive travelers and a local populace that is sick to death of them. Visit a place with happy people, and you get good service, friendly faces, and you’ll learn firsthand what Harvard researchers affirmed in a 2012 study: Happiness is contagious. Luckily for the average traveler, the places that topped a nationwide Gallup poll and the United Nations’ annual World Happiness Report have plenty to offer in addition to cheerful locals. THE HAPPIEST STATES IN THE U.S. If we were to tell you that Hawaii is the happiest state in the country, you probably wouldn’t be surprised. And sure enough, Hawaii ranked first in overall happiness for the sixth consecutive year. The sunny beaches, rich culture, and perfect weather give tourists a taste of paradise that the natives enjoy all year long. Next in line is a state that has little in common with the Aloha State. Alaska came in second place for the third consecutive year. With eight national parks, including Denali, Glacier Bay, and Gates of the Visit the Happiest Places in the World - It's Contagious D estination : H appy P eople

Arctic, Alaska’s 663,000 square miles are filled to the brim with the wonders of nature.

THE HAPPIEST COUNTRY IN THE WORLD Denmark has long been the standard-bearer in this category, but this year it relinquished the title to its Scandinavian sister. Norway is home to some of the most breathtaking vistas on earth, most notably its western fjords like the world-famous Geirangerfjord and Nærøfjord. For the city wanderer, you’ll find choice seaside restaurants and walkable streets in towns like Bergen, the country’s second-largest city, which sports rainbow architecture and a 15th-century waterfront. Knowing the heart of a destination begins and ends with its people. Tack on beautiful scenery and daydream-worthy activities, and you just found yourself the perfect vacation.


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