PT360 October 2017

Getting you back to the life you want to live.


O ctober 2017

In Touch

THE JOY OUTSIDE THE COMFORT ZONE I had coffee with another mom from my daughter’s school today. We were talking about how our kids had significant challenges around transitions, and these transition times were breaking us! This other mom mentioned how she was so impressed with the social skills of my daughter, and how her personality is so big and enjoyable at the same time. She expects my daughter to end up as a theatrical performer in some way or another. I mentioned how I don’t know how this happened, as both my husband and I are solid introverts, and our daughter’s outgoing nature regularly pushes us outside of our comfort zone. My daughter is turning 7 this month. We have been involved in planning her birthday party since January of this year. And when I say ‘involved,’ I mean ‘regularly compelled to discuss.’ She has opted for a costume roller skating birthday party, designing a menu to include ‘scarrots,’ ‘skelery,’ and ‘boo-berries,’ fun games, and specific cake designs. Somehow, a few years ago, I actually got it through to her that when people celebrate with you without presents, it’s way better than getting presents but not sharing time with people. She’s beyond excited, looking forward to having fun with her friends, and has no focus on anything other than the great time they’ll have. Oh, and she doesn’t really know how to roller skate. One thing I love about my daughter is that she knows who she is, and not just embraces it, but runs toward it full-force, often dragging me with her. I regularly am required to step outside of my comfort zone just to keep up with her. As a result of this little being, I am dressing up as Maleficent for this birthday party (who happens to be the mother of the character my daughter loves) in early October, at a roller skating rink, where I’ll be skating with a cape and horns, as well as participating in her requisite dance contest. This being Portland, I know no one will bat an eye, yet I’ll still squirm. Then I’ll find my way to get comfortable, seeing the pure joy that I know is coming, and maybe even embrace those horns a little bit. One thing I have learned from parenting my daughter is that outside of my comfort zone is where the magic happens. F rom T he D esk O f Shelly Coffman

D on ' t C all I t a W atch Is a Fitness Tracker Right for You?

If you’re even the slightest bit interested in health and fitness, you know there is an abundance of products related to the field. From workout equipment and athleisure attire to health foods and nutritional supplements, if you can think of it, it’s probably on the market. With so many competing companies and fitness methodologies, consensus is hard to come by. That’s why the explosion of one type of product feels so important. Go into any gym, CrossFit box, or yoga studio, and you’ll notice that many members will be wearing something on their wrist: a fitness tracker. If you’re not tracking your vital information already, now’s the time to start. The Data Revolution “ It is a capital mistake to theorize before one has data. ” –Sir Arthur Conan Doyle Not too long ago, fitness data was rudimentary. You knew how much weight you lifted, how many reps you completed, and how many miles you clocked on the treadmill. If you used high-end equipment, maybe it guessed how many calories you burned over the course of your workout, but this number was vaguely accurate at best. Essentially, you judged your fitness level on how you looked. Of course, technology has completely altered the way we think about fitness. As with so many other aspects of our lives, data has made information available to the average gymgoer that would’ve required rigorous scientific testing in previous decades. Fitness trackers are wearable devices, usually watches, that monitor various fitness information. They integrate with an app on your phone that displays all of the collected data. Tracking information like heart rate, sleep cycles,

- Shelly Coffman

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and calorie burn gives you feedback on your fitness level in detail, and points out areas for improvement.

design with an amazing companion app. Think of it as a personal trainer on your wrist.

As you begin amassing data from your device, you can tailor your workouts to deliver the results you want. Everyone responds differently to exercise, and fitness metrics will let you find the best regimen for you.

With coaching aimed to help get you in shape and excited about fitness, the Moov Now will provide feedback on your exercise and guided techniques to master. Workouts are diverse, with running, biking, interval training, and swimming all available. It won’t track your heart rate or V02 max, but it does feature sleep monitoring. Another plus is the six-month battery life.

THE BEST TRACKERS FOR EVERY NEED Best All-Around: Fitbit Charge 2

Best for Leaving Your Phone at Home: TomTom Spark 3

Fitbit has become the industry leader in wearable fitness tech, and with good reason. Their products are stylish, and the data is robust. The Charge 2 monitors heart rate, activity across numerous workouts, and even guided breathing for relaxation. It has a bright, easy-to-use screen, and will integrate with your phone’s GPS features. If you’re new to tracking, Fitbit is the company for you. Their wearables and app are designed with accessibility in mind. Setup and integration with a wide variety of phones is a breeze. For the style-conscious, it also allows for easy band switching. The tech is sophisticated enough to detect when you begin working out, so you won’t lose vital info if you forget to press a button. Do note that while the Charge 2 is splashproof, it is not designed to be used underwater.

If you want to disconnect from your phone when you work out, but still want the functionality of a fitness tracker, the TomTom Spark 3 is for you. The waterproof device has native GPS and even allows you to upload and store music. The Spark 3’s route monitoring features mean that even if you’re running in new territory, you’ll never be lost. The only downside with the Spark 3 is that it is not very welcoming to newcomers. The menus can be confusing, and it has no on- board coaching. It is, however, compatible with apps like Strava and MapMyRun, which will increase performance analysis. With so many trackers on the market, it can be tough to choose which one is perfect for you. But if you do your research and know what you’re looking for, you can find a wearable that meets all your fitness needs. Before you know it, you’ll be checking your heart rate hourly, and trying to set new records for steps every day.

Best for Guided Exercise: Moov Now

The Moov Now may lack some of the techy features of other trackers — it doesn’t even have a screen — but it makes up for its Spartan

5 F ascinating F acts A bout F all

2. Fall babies tend to be impressive. Not only does the world’s most common birthday, October 5, land in fall, but those babies have built an impressive resume. The British Department for Education found that they tend to do better in school, and also tend to live longer. 3. Weight gain is most common in the fall. It’s not only the Halloween candy or Thanksgiving turkey. Researchers believe it’s primarily caused by lower levels of vitamin D. As the days shorten and temperatures drop, we tend to get less sun. It’s another reason to be careful about diet and exercise this season. 4. Autumn is good for the economy. “Leaf peeping,” which is a slang term for fall foliage tourism, is more than just a funny name. It’s also a $3 billion industry in New England alone. 5. People fall in love more in the fall. Men’s and women’s testosterone levels tend to spike in the autumn, which makes women even more attractive to men. A data study on Facebook also found that more people change their relationship status from “single” to “in a relationship” during the fall than any other season.

The end of summer doesn’t have to signal an end to fun. How about sweater weather, Halloween parties, and football season? The list goes on and on.

In fact, fall might be the most interesting season of them all. Here are five facts you probably didn’t know about the season. 1. It was originally called “harvest.” In a world that

was far more agricultural, the season was defined by

the harvesting of crops. It’s also a reference to the harvest moon, which was essential to farmers during

the season.


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4 W ays You May Be Able to Prevent Dementia Before It Starts

From the moment you wake up in the morning, it feels like a dense fog fills your head. When you drag yourself out of bed and go to make yourself a plate of eggs and toast, it suddenly seems like a much more complicated task than before. You lose track of time, and the smell of smoke enters your nostrils. Frantically turning the burner off, it occurs to you that you can’t remember the day of the week. According to Time Magazine, 47 million people around the world live with some type of dementia. Typically, as we age, we’re told that all we can do is hope for the best and bide our time until there’s a cure, but recent research by the Alzheimer’s Research Center paints a different picture. A set of simple lifestyle changes may be the key to staving off cognitive decline as we get older. Regular exercise has been shown to reduce your risk of Alzheimer’s by up to 50 percent, according to Help Guide, and it can even slow the onset of already-present cognitive decline. Walk or swim for about 150 minutes each week, along with two to three sessions of moderate resistance training, as well as balance and coordination exercises. Check out for more info on staying active as you age.

are the DASH diet ( and the Mediterranean diet. Frequent social engagement may help keep your brain sharp. Make efforts to speak face to face with someone you’re close to as often as you can. Try to make new friends,

volunteer, join a club or social group, get to know your neighbors, or connect with people over social media.

Mental stimulation may also be important to brain health as we age. Study something new to you, such as a foreign language or a musical instrument. Make reading books and newspapers part of your regular routine. Try doing crossword or sudoku puzzles. It’s not difficult to find an activity you enjoy that will also help keep your brain active.

Heart-healthy eating may also protect the brain. Limit your intake of sugar and saturated fats and eat plenty of fruits, vegetables, and whole grains. Replace butter and margarine with olive or canola oil. Two diets that have been linked to heart health

This vegetarian meal comes together in less than 15 minutes. It’s the perfect way to avoid take-out on a busy weeknight. POBLANOS WITH CHEESE R efried B ean


• 4 medium poblano chilies, halved and seeded • 1 (16-ounce) can fat-free refried beans • 1 (8.8-ounce) pouch microwaveable cooked long-grain rice 1. Place chili halves, cut sides up, on a round microwave- safe plate. Cover with wax paper; microwave on high 3 minutes. 2. While chilies cook, combine Instructions

• ½ cup picante sauce • 1 cup (4 ounces) pre- shredded reduced-fat 4-cheese Mexican blend • Chopped fresh cilantro (optional)

T ake A B reak !

Cover with wax paper; microwave on high 2 minutes. 3. Uncover chilies, sprinkle

each half with 2 tablespoons cheese, and microwave on high 1–2 minutes or until cheese melts. Sprinkle with cilantro, if desired.

beans, rice, and picante sauce in a medium bowl, stirring well. Spoon bean mixture into chili halves.



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Don't Call It a Watch Page 1 5 Fascinating Facts About Fall Page 2 4 Ways You May Be Able to Prevent Dementia Before It Starts Refried Bean Poblanos With Cheese Page 3 Shoe-Buying Tips for Knee Pain Sufferers Page 4 I nside T his I ssue

When you suffer from knee pain and stiffness, finding the right pair of shoes can make a difference. The right shoes can help alleviate some of the stress that is placed on the knee. However, for those with osteoarthritis, tendonitis, or any number of other conditions affecting the knee, tracking down that perfect pair of shoes is often a problem. To help make your next shoe search easier, here are a few tips to keep in mind. Ask for assistance. When you know your shoe size and the style you want, it’s tempting to visit the shoe store, get in, and get out — all without consulting anyone. The truth is, consulting a shoe expert can make a world of difference. For instance, many athletic shoe stores have the tools and know-how to set you up with a great pair of shoes. Go flat. Heeled shoes, both high and low, place a lot of strain on the knees, a notion confirmed by a Harvard Medical School study. When you shop for footwear, focus on shoes that offer even footing from heel to toe. There should be minimal difference in the thickness of the sole at the front of the shoe and the back. Soft, but not too soft. Well-padded soles help reduce the amount of strain placed on the knee. A good cushion will absorb the impact from 3 S hoe -B uying T ips for Knee Pain Sufferers

walking, giving your knees much-needed relief. But you don’t want padding that is too soft, or you risk not getting the proper amount of support that your feet require. It’s all about achieving balance between padding and support, something a shoe expert can help you find.


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