Power PT and Sports Med. October 2018

October 2018

CREATING A HEALTHY COMMUNITY FROM THE BEGINNING TO OUR CURRENT JOURNEY I was an athlete in high school, but when it came time to prepare for college and my future, I knew my talents were better suited to being a spectator than a player. With that dream dashed, the medical field or the business world were the other options on my list. I was attracted to the compassion in helping others that's so central to the medical field, and with my background in sports, I knew I could help other athletes get back to performing at their highest level. So, I started studying physical therapy. Medicine, and since then, with the help of the Power PT team and a trusting clientele, I’ve been able to see my practice grow. The process has been both nerve-wracking and exciting, but as I watch my clients improve with each appointment, I’m reminded of the reason I wanted to get into this field. Originally, I thought I’d be doing more sports therapy, but what I’ve found is that I’m helping more “weekend athletes.” Strained ligaments and torn In September 2011, I opened Power Physical Therapy and Sports

getting to help your own sons progress through injuries and get back to the sports they love. That veil of uncertainty that comes from an injury is common, even among patients I’m not related to. Is physical therapy for me? Will surgery help? How long will recovery take? Do I need medications? What if I choose the wrong thing? There’s this permanency with solutions that can be frightening, but finding the right path to healing is important. Giving yourself time to heal rather than rushing into decisions can only help your body more. And listening to a medical professional you trust is important, too. It’s a lesson my sons have learned, and my patients continue to trust me as I help them and their bodies get back to the activities they enjoy. Thank you for seven wonderful years, and while I never want to see my patients injured, I’m excited to continue to foster a healthy, active community here in Southern California.

muscles are common injuries I see in people who are just living everyday lives trying to follow their passions. I’m so thankful that they trust me enough to help them get back to their hobbies. It’s funny ... now that I have three boys — ages 10, 13, and 15 — who are getting more active and involved in their sports, sometimes I get to act as both the dad and the physical therapist. With a mixture of soccer, flag football, baseball, and track and field, the Nowlin family has experienced their own fair share of injuries. But, believe it or not, my sons have some trouble trusting even their own dad! I get it. When you’re a kid, you think the world of your parents, but you never think of them in their professional lives. This person who tucked you in at bedtime and tells horrible jokes at the dinner table is actually a serious professional? Pffft, yeah right. But with time and repetition, they soon realized that all those years of studying and experience have given me some expertise. Now, they are much more willing to work with me, and it’s a pretty cool experience

–Mark Nowlin

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play well with high temperatures. Keep it at 350 degrees or below and use it as a butter substitute. CANOLA OIL/VEGETABLE OIL A good option for high-heat cooking, baking, and frying, these utilitarian oils are completely neutral in flavor, but they’re not heart-healthy. Vegetable oil is a generic mix of oils, including soybean, canola (rapeseed), and palm oils, making it the most inexpensive cooking oil. PEANUT OIL Great for high-heat cooking, frying, and deep- frying, peanut oil has a neutral flavor, so you can easily use it in just about any dish that needs a cooking oil. It’s also a more heart- healthy option than canola and vegetable oils. AVOCADO OIL When you need an oil to withstand high temps, this is your oil. It has a smoke point of 510 degrees, making it perfect for grilling and stir- frying. What makes avocado oil particularly unique is it can also be used as a finishing oil, like EVOO. It’s light yet resilient.

Not all cooking oils are created equal. Some cooking oils have distinct flavors, while others are suited for high temperatures. Every oil is unique. Here are six common oils and their best uses. EXTRA-VIRGIN OLIVE OIL An often misused oil, extra-virgin olive oil (EVOO) should not be used for cooking or frying. It’s simply too delicate and cannot withstand high temperatures, which can damage the flavor, ruining dishes. Instead, use it as a finishing oil — drizzle it over pasta, salad, or bread. OLIVE OIL Unlike EVOO, standard olive oil can be used for cooking and frying. It can withstand temps up to about 460 degrees. In many cases, you can use it in place of other cooking oils — just be sure you’re using plain olive oil and not EVOO. COCONUT OIL Better for baking than cooking, coconut oil is generally solid at room temperature. It can be used for some cooking, but like EVOO it doesn’t


but that’s not true. Physical therapy works with a patient’s range of motion and limitations to heal and restore their body’s proper function. The PT’s goal is to relieve your pain, not create it. Patients include older people experiencing age-related wear and tear, athletes, and individuals hurt in accidents. Physical therapists specialize in restoring mobility and relieving pain as well as detecting and diagnosing problems before they become worse. WHEN TO TALK TO A PHYSICAL THERAPIST Pain that lasts less than 90 days is considered acute; anything over that is chronic. When a condition becomes chronic, it's recommended that you speak to a physical therapist about the pain you’re experiencing instead of continuing pain medication. The CDC guidelines note that non-opioid therapies are “preferred” for chronic pain and state, “Clinicians should consider opioid therapy only if expected benefits for both pain and function are anticipated to outweigh risks to the patient.”

If you go to your doctor with pain, chances are they’ll prescribe you pain medication. While pain medication can help in certain situations, such as acute pain, cancer treatment, and end-of-life care, in others, it’s not always the only solution. Relying too heavily on medication for chronic pain can lead to bigger problems. To manage long-lasting pain, the Centers for Disease Control and Prevention, or CDC, highly recommends seeing a physical therapist. medications to cope, you’re not solving the problem. The pills only mask the pain, but the issue remains. A physical therapist works to resolve the problems causing the pain and manage pain by strengthening the affected part of the body. Instead of relying on prescription drugs, a physical therapist helps relieve pain through education, hands-on care, and movement. MYTHS ABOUT PHYSICAL THERAPY You may have heard that physical therapy is painful or that a center will only accept someone who has been injured, THE BENEFITS OF PHYSICAL THERAPY When you suffer from chronic pain and take pain

Suffering from pain doesn’t have to be part of your life, and there are other solutions than relying on medication.

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ROTATOR CUFF AND SHOULDER PAIN WORKSHOP • What the rotator cuff is, and why it’s a key player in shoulder pain • What the most common causes of shoulder pain are • What successful, natural treatment looks like for you and your loved ones At the workshop you will learn:

If you’re seeking pain relief, or if someone you know is experiencing ongoing shoulder or rotator cuff problems, call us today at 714-557-2100 to reserve your spot.

TUESDAY, NOV 13, 2018 WHEN: 6:30 p.m. at the Power Physical Therapy Office To register for the Rotator Cuff and Shoulder Pain 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, 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


A LOVELY NIGHT FOR A RUN SHOULD YOU GO FOR A RUN AFTER DARK? Have you ever been driving home after dark and seen someone jogging on the side of the road? You might have thought they were crazy for waiting until so late in the day to go for a run, but there is actually research that suggests running in the evening is better than going for a run at any other time of day. Here are a few reasons why you should save your run until you can join all the things that go bump in the night. YOU CAN HIT THE SNOOZE BUTTON. Many people who run first thing in the morning find themselves pressed for time. Hitting the snooze button is not an option, and with so little time, breakfast is usually a banana on the way out the door. Moving your run to the evening means you can enjoy a

from the University of South Carolina found that people who ran before bedtime enjoyed a better night of sleep and increased energy levels when they woke up, meaning they felt more awake and better rested throughout the following day. The best time to run is honestly whenever you have time to run, but if it works with your schedule, nighttime running might provide your best workout ever. Just remember that if you do decide to save your run for after sunset, you should stay safe by wearing bright, reflective clothing, sticking to the left side of the road, and running only in well-lit, populated areas.

more leisurely morning. Not feeling stressed out first thing in the morning can also lead to a more relaxed day. YOU CAN PUSH YOURSELF HARDER. It can be hard to get a good workout in the morning after your muscles have been still for eight hours during sleep. A study at the University of North Texas found that your body is better prepared to exercise in the evenings, since your muscles have been warming up all day. With improved muscular function and strength, you can push yourself harder and see greater improvement. YOU SLEEP BETTER. You will obviously feel tired after a good run, so why not time it right and use this to your advantage? Research


PUMPKIN SEED CRUNCH SPICED Inspired by Bon Appétit magazine

INGREDIENTS • 1 large egg white

• 1/4 cup shelled pumpkin seeds • 1/4 cup shelled sunflower seeds • 1/4 cup raw cashews, coarsely chopped

DIRECTIONS 1. Heat oven to 300 F. 2. Coat a baking sheet with cooking spray. 3. In a mixing bowl, whisk together • 1 teaspoon light agave syrup • 1/2 teaspoon garam masala or curry powder • 1/2 teaspoon kosher salt

• 1/8 teaspoon cayenne pepper • Nonstick vegetable oil spray

4. Using a slotted spoon, strain

spoonfuls of mixture over bowl and transfer to baking sheet. Discard excess egg white mixture. 5. Bake 20–25 minutes, tossing once. 6. Let cool and serve.

egg white, agave, salt, and spices. Add nuts and seeds and toss until evenly coated.

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(714) 557-2100 | www.powerptsm.com


3140 Red Hill Ave, Ste. 225 Costa Mesa, CA 92626



money and singing a song or prayer in return — a practice called “souling.”

Long before there were young'uns on your porch dressed as Thanos with candy-filled pillowcases in hand, the Celts believed that Samuin marked an overlapping of the realms of the living and the dead. To trick the spirits leaking into our world, young men donned flowing white costumes and black masks — a great disguise when ghosts were about. The Catholic Church was never a big fan of these pagan traditions, so they renamed it “All Saints’ Day” and gussied it up in religious garb. By the 11th century, people were dressing up as saints, angels, and the occasional demon instead of spirits. Eventually, costumed children started tearing through town begging for food and

As Halloween looms and you load up your grocery cart with candy, you may ask yourself, “Why do I provide these spooky gremlins with a sugar high every Oct. 31, anyway?” Well, when your doorbell starts ringing around 6 p.m. this All Hallows’ Eve, you can thank the Celts for this tradition of candy and costumes. Halloween itself is a kind of mishmash of four different cultural festivals of old: two Roman fêtes, which commemorated the dead and the goddess of fruit and trees (not at the same time); the Celtic Samuin or Samhain, a new year’s party thrown at the end of our summer; and the Catholic All Saint’s Day, designed to replace Samuin and divorce it from its pagan origins.

But when did they start dressing up as Minions? Starting in the 19th century, souling turned to “guising,” which gave way to trick-or-treating in mid-20th- century America, and the costumes diversified. So put on some clown makeup and a big smile, scoop up a handful of sweets, and scare the living daylights out of ‘em — ‘tis the season!

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