Summit PT - November/December 2022




Flying from India to Greece revealed the difference between the first and third worlds. We booked a cheap terraced room in Athens and basked in the luxuries of the West again, such as running water for showers and the ability to let our guard down somewhat on what we could eat. Athens was also substantially quieter in terms of the street scene compared to the seven months we spent in Asia, where most streets were packed with people. It helped that we were visiting in August, when much of Europe goes on extended vacations. Lisa and I contemplated saving money by taking a bus through Europe to England, but there was a drawback: It would be an almost non-stop, grueling, 36-hour bus ride. I’d heard about the option five years previously when I first traveled around Europe. We eventually decided to take a flight instead, landing in London. There, I reinstated my physiotherapy license, and after a few days of sightseeing, the agency found me a locum (aka temporary) job in Liverpool. We stayed in hospital nurses’ accommodations for a few weeks while I earned a little money in the physiotherapy department. Lisa and I spent our spare hours poking around Liverpool and found several of the Beatles’ old song locations. After several weeks, another job came up in Hereford, a delightful small town in the country not far from the Welsh border. I started working in the outpatient department while Lisa looked around town. Of course, as she was a U.S. citizen, she had no work permit. One day, a patient I treated remarked that her son had bought a pub and was very short staffed. I mentioned that my wife was available, and to Lisa’s delight she got an “under the table” untaxed job as a food preparer in the rustic country pub. She walked and bussed into the countryside around Hereford every day, meeting the locals with their particular brogue (accent). We spent roughly a month there, and on our last day were treated to a wonderful pub meal. We then rented a car and traveled up to Scotland. My wife’s maiden name is Orcutt, which speculation has it is a contraction of the Scottish name Urquhart. A famous photo of Loch Ness includes the head of a serpent-like creature with

Loch Ness and Urquhart Castle

the tower ramparts of Urquhart Castle in the foreground. We took a photo of the loch and the castle which is displayed in Lisa’s father’s house in San Diego. From Scotland, we traveled down the north coast of England to York. There we toured The York Dungeon, home to a museum detailing the misfortunes visited upon the local inhabitants by Viking invaders over a thousand years ago. (York is a contraction of the Viking name “Jorvik.”) The dungeon exhibited various ways people were tortured, either hung from the rafters or staked to a bank while the waters of the river rose. A final trip down to London brought this part of our world trip to an end. It felt bittersweet to return to the United States after many months on the road. As I enjoyed the San Diego sun, I calculated that in the nine years since I had graduated from PT school, I had worked about five of them! Travel is a gift that I am very grateful I enjoyed, at first alone and then with my wonderful wife. But all adventures must end, and it was time to settle down and actually earn some money and do real work. In my next newsletter, I’ll mention a few other trips I took before opening my clinic, which as you know is Summit Physical Therapy! Thanks for reading about my travels. It’s been great to remember them for this newsletter.

–Paul Kane, P.T., BSC, CMP

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Do you ever feel as if your head is in the clouds? Brain fog due to stress can make it difficult to retain information, remember little details, concentrate, and react quickly. If your mind feels a little sluggish and a bit off, here are some tips to get you feeling like yourself again! Nourish your brain. Did you know what you eat has a direct effect on your brain function? Poor food choices can negatively impact the way your brain works, but fueling it with minerals, antioxidants, and vitamins provides positive brain energy! For example, omega-3 fatty acids, iron, and vitamin B-12 are essential for memory and brain function. Are you eating foods with those nutrients? Focus on getting better sleep. According to the American Sleep Association, between 50–70 million

adults in the U.S. have a sleep disorder, and this could lead to feeling disoriented, sluggish, and mentally foggy the next day. To promote better sleep, here are some tips: • Develop a sleep schedule • Avoid hitting the snooze button • Exercise once a day • Begin dimming artificial light in the early evening • Promote calm evenings • Sleep in the dark • Charge your electrical devices outside of the bedroom Stress less. Stress can make it difficult to form fluid thoughts, concentrate, and become or stay motivated. In fact, when you’re stressed out, you may lose some control over yourself. To reduce your stress and combat brain fog, be realistic about your goals and what you

can handle. Concentrate on just one task at a time; remember to breathe, smile, and laugh; and advocate for a healthy work-life balance. Exercise regularly. According to the Centers for Disease Control and Prevention, getting active is not only good for your muscles, tendons, ligaments, bones, cardiovascular system, and overall health, but it can also work wonders for your cognitive health. It’s been linked to improved memory, reduced depression and anxiety, and better problem-solving. This doesn’t mean you need to be in the gym every day pumping iron! Simply walking, gardening, or swimming is enough to get your heart pumping and endorphins flowing! Being consistent is key. These tips are sure to help you combat brain fog and take care of your body so it can take care of you in the long run!


With access to the internet, social media, and the news, we’re constantly surrounded by information, and it’s hard to tell what we should or shouldn’t do. But when it comes to what we put in our bodies, it's not a good idea to experiment. Let's take a look at some of the most common nutritional myths buzzing around and what makes them dubious! You should avoid high-fat foods. When you visit the supermarket, “fat-free” food options line the shelves. Many people follow a low-fat diet in hopes that it will help them lose weight and maintain optimal health. But, instead of avoiding fat altogether, aiming for a diet balanced with healthy fats is the way to go. In fact, fat provides many benefits, including protecting our organs, promoting proper growth and development, and maintaining cell membranes. Everyone should be gluten-free. For those with celiac disease or a gluten intolerance, avoiding gluten — the protein present in wheat, rye, and barley — is necessary. However, for everyone else, whole-wheat products are beneficial to our diets.

It’s also important to note that when gluten is removed, it’s commonly substituted with refined starches, sugar, and salt.

It’s impossible to eat healthy on a budget. With proper planning and a little extra time spent in the kitchen, nourishing your body doesn’t have to break the bank. By planning meals around sales, shopping seasonally for produce, purchasing frozen fruits and veggies, and sticking to shopping lists, you’ll be off to a good start! Eating after a certain time in the evening is bad. Late-night snacking can surely lead to weight gain or can hinder weight loss efforts, but it’s not because of the time of day. It’s all about how many calories you’ve consumed in the day and why you’re eating. In the evening, it’s more common to get the munchies out of boredom, habit, or craving rather than actual hunger. Don’t let nutritional disinformation get the best of you. Before trying out a new dietary recommendation or altering your routine, always do your research and check with your doctor — you’ll be glad you did!


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A Life-Changing Secret The Benefits of Low-Impact Activity for Aging Adults

Aerobic Activities Endurance activities such as swimming, jogging, walking, and bike riding are all great options for boosting your cardiovascular function and building stamina. According to the CDC, adults who are 65 years or older should get at least 150 minutes of physical activity a week — or 30 minutes five times a week. Staying active into your golden years is essential for your mental and physical health. It can prevent health complications and enable you to keep up with your children and grandchildren for years to come.

As we age, it's important to remain active and maintain a healthy combination of strength training, aerobic activity, and flexibility exercises. In fact, according to the Centers for Disease Control and Prevention (CDC), aging adults benefit greatly from regular exercise. However, you may find that there are certain movements you can no longer safely do or that your range of motion just isn't what it used to be when you were younger. Low-impact activity is a great way to reduce the strain exercise can put on your joints while still allowing your body to reap the benefits. If you’re looking for some ideas or fresh workouts to incorporate into your routine, here are some that use safe strength and resistance training, proper stretching practices, aerobic exercise, and highly beneficial mobility work. Strength Training Don’t worry, we aren’t talking about bench-pressing 150 pounds! Instead, situps, pullups, wall pushups, squats,

single-leg stands, and stair climbing are all different types of low-impact body weight exercises that you can do at home without any equipment. They will help you burn body fat and reverse muscle loss. If you’d like to incorporate strength training, opting for hand weights is a great option. Yoga Yoga is low-impact and improves your flexibility, builds muscle, strengthens and stabilizes your core, and benefits your bones. If you’re new to yoga, don’t worry — there are many yoga programs specifically designed for new yogis or older adults. Pilates Similar to yoga, Pilates is extremely gentle on your joints, but it incorporates a bit more strength training. The focus is on your core, but Pilates also works your arms and legs while also improving your flexibility and posture. It can be done with or without equipment such as yoga balls, rings, and weights.

Lentil Bolognese Rich and robust, this plant-based meal is full of flavor and perfect for those cool autumn days.




• 1-lb box pasta, any kind • 2 tbsp olive oil • 1 onion, diced • 1 1/2 cups diced carrots • 1 1/2 cups diced celery • 4–6 garlic cloves, chopped • 1/2 tsp salt • 1/2 tsp pepper

1. Cook pasta according to package directions. 2. In a large pot, heat olive oil

over medium-high heat. Add onion and cook until fragrant. Lower heat to medium, add carrots, celery, garlic, salt, pepper, chili flakes, and Italian herbs. 3. Add tomato paste and cook down for a few minutes. Now add the lentils, diced tomatoes, vegetable broth, and hemp seeds. Bring to a boil, cover tightly, and simmer until lentils are tender. 4. Cook until all of the liquid is absorbed, then stir in the balsamic vinegar before adjusting the seasonings to your liking. When that is done, pour over the pasta and enjoy.

• 1/4 tsp chili flakes • 1 tbsp Italian herbs • 1/3 cup tomato paste

• 1 1/4 cups lentils • 3 tomatoes, diced • 3 1/2 cups vegetable broth • 3/4 cup hemp seeds • 2 tsp balsamic vinegar

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

1. Paul and Lisa’s Honeymoon: Part 4 INSIDE THIS ISSUE

2. Combating Brain Fog

Common Nutritional Myths

3. Low-Impact Exercise for Aging Adults Lentil Bolognese 4. 5 Signs You’re Doing Too Much Cardio


If you love the results you see from your cardio workouts, it’s possible you might want to increase how often you work out. But too much of a good thing can be detrimental, which includes cardio!

However, when you’re engaging in an activity familiar to your body, especially when it comes to cardio, you shouldn’t become sore as your body adapts. If you’re constantly feeling sore, this is your body’s way of asking for a break! Your heart rate is fast. Your resting heart rate should be slow and relaxed. If you notice it stays high for a period of continuous days, this is a dangerous health concern that occurs when your heart forgets how to relax. This means it’s time to slow down — literally! Your easy days are becoming hard. You’d think the more you do something, the easier it’d get. While this makes sense most of the time, when you overdo it and don’t allow your body enough proper recovery time, you may feel more challenged than usual, even with light cardio. So, how much cardio should you really be aiming for? According to the Centers for Disease Control and Prevention, adults should get 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week. While cardio is pivotal for our health, too much cardio will do more harm than good!

Here are five signs you're doing too much cardio and need to give your routine a breather.

You’re fatigued. Overdoing cardio exercises increases the levels of stress hormones in our bodies and can lead to constantly feeling run down. There’s only so much stress we can place on our muscles and joints before our body lets us know it’s had enough! Your weight loss has plateaued or become sluggish. Excessive cardio can lead to a loss in muscle mass, which hinders your body’s ability to effectively burn fat and drastically slows weight loss. You’re constantly sore. When you first use a muscle group you haven’t used in a while or change up the exercise or weight, soreness is common.


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