The Physical Therapy Doctor - February 2022

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Hours of Operation: Monday–Friday 8 a.m. – 4 p.m.

February 2022

ON THE

MOVE

MAKE YOUR VALENTINE’S DAY A SWEET SUCCESS! WITH 2 HANDY TIPS FROM DR. MOREA

If you think you have a hard time shopping for Valentine’s Day, just listen to this: My wife, Maria, doesn’t like chocolate or flowers! It took me eight whole years to figure this out. She told me, of course, but I just couldn’t wrap my head around it. Who doesn’t like chocolate? Eventually, the truth sank in. As she would say, “Chocolate is unhealthy, and flowers die” — so I take her to dinner instead.

patients even called me “boring” for always having a salad for lunch!), but when I cheat on my diet, chocolate pudding is always worth the calories. The other desserts I’ll never skip are banana cream pie, boozy chocolate-covered cherries, and the crumb cake from Junior’s in Brooklyn. That cake from Junior's is famous for a reason — it’s about 10% cake and 90% crumb, which everyone knows is the best part!

Unlike Maria, I’m a big fan of chocolate, not just on Valentine’s Day but year round. One of my favorite childhood memories is making chocolate pudding with my grandmother at her house in Pennsylvania. Her chocolate pudding was the best in the world. Looking back, I think she used a boxed mix, but something about the fun of making it together after a long day of playing outside made it taste extra special. I’ll never forget the anticipation I felt after tucking those puddings into the fridge to cool. While we waited, my grandma let me and my brother lick the bowl. It was a

With Valentine’s Day coming up, I have two pieces of advice for you based on my 20 years with Maria and my 18-plus years in physical therapy.

Tip No. 1: Always listen to your spouse when they give you feedback on presents. Don’t be like me with the

flowers and chocolate! I’m a little surprised Maria didn’t kick me to the curb before I believed her. That said, she’s stuck with me for two decades now, so I must still be doing something right.

Tip No. 2: Only eat desserts that are really worth it. You don’t need to eat salad and oatmeal all the time to stay healthy and fit, but a cheap box of candy hearts isn’t worth the calories (unless they’re your favorite). Try to only “cheat” with things you really love — like chocolate pudding and banana cream pie.

GIANT mixing bowl, and to make it fair, she’d take her finger and draw a line through the pudding residue right down the middle. My brother got one half of the bowl and I got the other. We swiped up every bit in a frenzy, using our fingers and licking them clean to make sure not a single smudge was left behind. Grandma knew that the way to our hearts was through our stomachs! Sweets always did the trick.

Good luck, and happy shopping!

–Dr. Robert Morea

Chocolate pudding is still one of my favorite desserts. I eat healthy food most of the time (a few weeks ago, one of my

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which can help you fall asleep easier. On top of exercise, try weaving protein-rich snacks and meals into your routine. Foods like light meat and nuts can improve sleep quality, and dairy foods contain tryptophan, which is a sleep-promoting chemical. Eliminate unhealthy substances . Limit your intake of caffeine and sugar throughout the day — especially right before bed — for better rest. It’s also best not to drink anything about an hour before bed, so you don’t wake up in the middle of the night to use the restroom and disrupt your sleep. Regulate your sleep schedule. Keeping the same schedule for sleeping can reap immediate benefits. You will notice increased alertness during waking hours as well as enhanced memory and attention span. You may also start to feel tired around the same time every day, ensuring that you will actually go to sleep right on schedule. It can take time and patience to adjust to new habits to improve sleep, especially for the elderly. It won’t happen overnight, but the benefits that come with a better night’s sleep will have you feeling younger and healthier than ever before. If anything, you will feel more engaged and happier throughout your daily life. The Importance of a Good Night’s Rest

Sleep is an essential part of our lives, but it becomes even more important as we get older, as it’s a necessity for healthy aging and staying energized. Ideally, everyone should sleep between 7.5–9 hours a night, but as we get older, this becomes much harder to achieve. Health complaints, minor disturbances, and a decrease in melatonin levels make it difficult for seniors to get a full night of sleep, which can cause irritability and fatigue. In order to combat these disturbances, here are a few things you can do to ensure you get enough sleep during the night. Build an active daily routine. Outdoor exercise and general movement every day is good for your body, but being outside and absorbing sunlight can balance and optimize your melatonin levels,

HOW DEION SANDERS HAS STAYED IN GREAT SHAPE WORK OUT LIKE PRIME TIME

Is there any group in better shape than professional football players? While there are certainly some exceptions, most National Football League athletes are in incredible shape so they can withstand hits from some of the biggest and toughest guys in the country. When they retire, many athletes tone down their exercise routine, but that is certainly not the case for one superstar.

Though Sanders retired from the NFL more than 15 years ago, you wouldn’t be able to tell by looking at him. At 54 years old, Sanders is still in incredible shape and looks like he could return to the field at any moment. To put it simply, Sanders continues to use every moment and opportunity to improve himself. He’s often said, “I want to look good. I don’t want to be the strongest and the fastest. I want to look the strongest and the fastest.” In his Texas home, Sanders has the ultimate home gym that consists of dumbbells, stability balls, pullup bars, and much more. He never passes up an opportunity to work out. “Even if I’m just waiting for the shower water to warm, there’s no reason I can’t bang out 50 pushups.” For cardio, Sanders usually runs for 15 minutes. He’ll throw in 10 50-yard dashes, which he follows with 400 situps and 200 pushups. It sounds like an extreme workout for most of us, but it’s just an average day for the eight-time Pro Bowler. Sanders’ one rule when it comes to working out is to give it your best. You don’t have to be the best to give it your all.

Deion Sanders is one of the greatest defensive players in football history. But he didn’t just play football. He was also a professional baseball player, playing in the MLB at the same time he was playing in the NFL. He was a one-of-a-kind athlete who gave his all every day. He even worked out after his football games, and the team always had an exercise bike ready for him in his hotel room.

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BUILD STRONG BONES PROGRAM INTRODUCTION OF THE BIODENSITY MACHINE!

When: Wednesday, Feb. 16 Time: Call for an appointment Where: The PT Doctor clinic

Do you have osteoporosis or osteopenia? Are you afraid of falling and breaking a bone? Are you doing enough to strengthen your bones if you were to fall? If you answered “No,” then you are not alone. Many people are not doing enough. We recognize that many people are undershooting when it comes to strengthening their bones. So, we set out to find a solution, and we came across the bioDensity machine!

This is an unbelievable machine that is ... • Scientifically proven to build bone density • EASY on the joints! Isometric movement means NO MOVEMENT. • Efficient! (It only takes 10 minutes/week to stimulate bone production.) • SAFE because you control the resistance intensity • Covered by your health insurance plan!

The bioDensity machine exercises can be incorporated into your regular exercise program if you are already a physical therapy patient. This machine allows you to apply greater force to your muscles and bones in a safe manner not easily achieved with exercise bands or free weights. Call now to schedule an appointment and experience the bioDensity machine! Limited spots available.

The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com

FREE DEEP TISSUE LIGHT LASER TREATMENT FOR ARTHRITIC KNEES AND SHOULDERS! When: Thursday, Feb. 17

Time: Call for an appointment Where: The PT Doctor clinic • Are you suffering from knee pain or shoulder pain? • Does pain limit you from living your life the way you truly want? • Do you have difficulty walking due to knee pain? • Do you have difficulty dressing, driving, or lifting objects due to shoulder pain? • Would you just like the pain to go away?!

1. What the laser does and how it works 2. How it can help reduce pain and inflammation while speeding up the healing process 3. Why people all over the country are so excited about this new treatment option, and why other medical providers from all over New York have been coming to us to experience the laser themselves Schedule your FREE appointment and experience the Deep Tissue Light Laser. 3 Important Things You Will Learn ...

“IN MY EXPERIENCE, IF YOU HAVE ARTHRITIC KNEES OR SHOULDERS, THEN YOU NEED TO TRY OUR LIFEFORCE DEEP TISSUE LIGHT LASER. IT’S A POWER MODALITY THAT GETS AMAZING RESULTS.” —DR. ROBERT MOREA

The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com

WITH MEAL PREPPING Stuff Yourself and Your Wallet

You’ll cut food costs. Eating out at restaurants several days a week can get incredibly expensive. Even fast food can quickly burn a hole in your pocket. By going to the grocery store and getting the ingredients to prepare your meals in advance, you will be saving money. And you will never ask yourself, “What should I have for dinner tonight?” You’ll save time. Our days are already hectic and busy

Have you ever intended to eat healthy meals throughout the week, but as the days went on, you either ran out of time or patience and picked up unhealthy eating habits? We’ve all been there, but if you find yourself falling into this routine regularly, you might want to give meal prepping a chance. Meal prepping has gained popularity over the past few years, and social media has been flooded with images of fitness gurus’ meal-prepping habits. To properly meal prep, you need to plan and shop for your meals in advance. You then need to cook all of your meals for the week and store them for easy access. This way, you won’t be tempted to eat fast food or other unhealthy options since your meals will already be prepared and ready to eat. While there are many benefits to meal prepping, there are three that stand above the rest.

enough, and more often than not, cooking after working or running errands seems like just another chore. With meal prep, you can spend the time you would have spent cooking on hobbies or relaxation since your meals will already be cooked and prepared. It’s a great way to make more time for yourself. You’ll be eating healthier. Eating out at restaurants, especially if it’s fast food, can be quite unhealthy. You may find yourself putting on weight if you’re eating out every other day. By meal prepping, you can introduce more home-cooked meals into your diet. You can choose healthier foods, and your portion sizes will be limited since the food is already made. This way you won’t overeat, and you can enjoy fresh and delicious meals every day of the week.

toothpicks, seal the edges of the pockets. 5. Season the chicken with curry, paprika, salt, and pepper, then bake for 20 minutes or until the chicken reaches 165 F. 6. Remove the toothpicks and serve with rice, potatoes, salad, or roasted vegetables! • 10 large basil leaves, chopped • 2 cloves garlic, chopped • 1/2 tsp curry powder • 1/2 tsp paprika • Salt and pepper, to taste MEDITERRANEAN STUFFED CHICKEN BREAST Inspired by DiabetesStrong.com

TAKE A BREAK!

INGREDIENTS

• 2 chicken breasts • 2 oz mozzarella cheese, cubed • 2 canned artichoke hearts, chopped • 4 tsp sun-dried tomatoes, chopped

DIRECTIONS

1. Preheat oven to 365 F. 2. Cut a slit lengthwise to create a pocket in the middle of each chicken breast. Place the breasts on a baking sheet. 3. In a medium bowl, combine the mozzarella cheese, artichoke hearts, tomatoes, basil, and garlic. 4. Divide the mixture in half and stuff each chicken breast pocket. Using

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theptdoctor.com 212-73 26th Ave. Bayside, NY 11360

Hours of Operation: Monday–Friday 8 a.m. – 4 p.m.

1. DR. MOREA’S BEST V-DAY ADVICE 2. QUALITY SLEEP CAN PROMOTE HEALTHY AGING INSIDE THIS ISSUE

HOW DEION SANDERS HAS STAYED IN GREAT SHAPE

3. 3 MAJOR BENEFITS OF MEAL PREPPING

MEDITERRANEAN STUFFED CHICKEN BREAST 4. IMPROVE YOUR HEALTH WITH FITNESS TRACKERS

Improve Your Health With Fitness Trackers

Sleep Monitoring Many fitness trackers give you insight into your sleep routine and will even track your movements so you can find out if you were tossing and turning all night. Others go further by detecting your body temperature, heart rate, and energy expenditure. You can use this information to create a sleep schedule that works for you or make any adjustments to your sleeping conditions if they are preventing you from getting a good night’s sleep. Future Updates Fitness trackers and wearable devices are still a relatively new technology. Tech companies are continually updating them and introducing additional features. For example, new wearables that are hitting the market can track blood sugar, which could be incredibly beneficial to those with diabetes. Wearable tech will continue to evolve — only time will tell what features and functions companies will unveil next.

Over the past decade, wearable technology has seen an incredible boom. Wearables like Fitbits and the Apple Watch used to be nothing more than glorified step counters. Since their debut, though, fitness trackers and wearables have gone through various updates that have made them essential to the fitness community as a whole. This is because wearing a fitness tracker can add great benefits to your lifestyle and can even improve your daily life. Heart Rate A built-in heart rate sensor is possibly the most vital feature available in almost every wearable device and fitness tracker. There are many exercise machines that track your heart rate, but those are only useful if you know your resting heart rate. With a fitness tracker — whether you’re sleeping, sitting, running, or exercising — you will know exactly what your heart rate is and what’s normal for you. This is important because it will help you notice irregularities so you can better understand your heart health.

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