The Physical Therapy Doctor - July 2021

theptdoctor.com

718.747.2019

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

July 2021

ON THE

MOVE

RECOVER LIKE AN OLYMPIAN! THE SECRET SAUCE I’VE STOLEN FROM OLYMPIC ATHLETES

In the house where I grew up, there was a giant pillow on the floor in the living room, and during Olympics season, my brother and I would claim it for days on end. I can still remember what it felt like to come home at night, all sweaty from playing basketball or baseball, and sprawl out on the pillow to watch the games. We weren’t quiet about it, either — we got into the action! We cheered at the TV, absorbed every second of Bob Costas’ commentary, and even sat through the commercials. Part of the magic of the Olympics back then might have been that there were only six channels. Not much else was on! But even if we’d had a million channels, I think my brother and I still would have been hooked. We loved sports, and watching the athletes push themselves to their limits was inspiring. I’ll never forget seeing gymnast Mary Lou Retton get a perfect 10 on her routine in 1984 (she made it to the Wheaties box!) or track star Carl Lewis’ victories. It was both sad and satisfying when the Canadian runner Ben Johnson, who beat Lewis in 1988, had to hand back his medal when he was busted for taking performance-enhancing drugs. I still watch the Olympics for the athletes. They’re even more amazing to me now that I understand how much money and time goes into making it to the games. It takes years and years of practice to get that good, and then one little fault

or toe out of line is enough to make you lose your medal. What blows my mind even more is that when the worst does happen, most Olympians just shake it off and say, “I’ll be back in four years!” That attitude is a great reminder that while we can all be predisposed to succeed in certain areas, what really matters is the time, effort, and energy we put into them. I think most people are born talented. We all have the potential to be rocket scientists or Olympians. What separates the gold medalists from the pack is that they buckle down and pursue those talents long enough to make them shine. If there’s one thing I’ve learned from Olympic athletes, it’s the power of stick-to-itiveness. That’s their secret sauce. I recently picked up the book “So Good They Can’t Ignore You” by Cal Newport, and he talks a lot about that. Cal says that instead of following our passions and switching interests with our urges, we should pick a lane and stay there long enough to become great, setting specific goals along the way. Olympians do that. They choose a sport, zero in on the gold, and cut out all of the unnecessary stuff. When I talk to my sons about their talents, I always say, “Practice doesn’t make perfect. Practice makes progress.” Olympians might seem superhuman, but really, they’re just like the rest of us — they’re not perfect! They just push and push and push until they’re excellent. You can do that with a sport, a hobby, or even your recovery in the clinic! I can’t tell you how many times I’ve seen two people with the same injury come in and watch one recover in half the time because they really buckled down, did their home exercises, and put in the effort. I'll be your coach and cheerleader no matter what, and I'll guide you to the quickest recovery possible. But the more motivated you are, the more likely you'll reach your goal.

–Dr. Robert Morea

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STAY COOL THIS SUMMER EDUCATE YOURSELF ON HEAT-RELATED ILLNESSES

When thinking about extreme and deadly weather, most people conjure up images of massive tornadoes in the Midwest or hurricanes and flooding in the Southeast. But you might be surprised to learn that the deadliest extreme weather event is excessive heat. In fact, according to a study from the National Oceanic and Atmospheric Administration (NOAA), heat causes more deaths each year than floods, lightning, tornadoes, and hurricanes combined . Since 2020 was the second warmest year on record and all the other years in the top 10 have occurred since 2005, it’s time to wise up about heat-related illnesses. Heat-Related Illnesses and Risk Factors According to the Centers for Disease Control and Prevention (CDC), heat-related illnesses are caused by “exposure to extreme heat where the body becomes unable to properly cool, resulting in a rapid rise in body temperature.” There are several kinds of heat-related illnesses. The least severe are heat rashes, sunburn, and heat cramps, and the most serious are heat exhaustion and heat stroke. While anyone can experience these illnesses if they overexert themselves in hot weather, some groups are more at risk than others, including: • Children under the age of 4 and adults over the age of 65 • People with preexisting medical conditions, such as diabetes or heart disease

• People who are overweight • People taking certain kinds of medication • Individuals who are intoxicated or drink excessively

Symptoms to Watch Out For Both heat exhaustion and heat stroke have many of the same symptoms, including headaches, dizziness, nausea or vomiting, and passing out. But other symptoms help differentiate the two. Heat stroke victims will have hot, red skin that may be dry or damp, and they’ll likely have a fast, strong pulse. By contrast, victims of heat exhaustion will have cold, pale, and clammy skin and a fast but weak pulse. Heat stroke is a medical emergency requiring professional medical attention immediately. You should also seek medical help for anyone exhibiting the above symptoms who is also throwing up or whose symptoms are getting worse or last longer than one hour. For a complete list of symptoms and treatment for all heat-related illnesses, visit CDC.gov/ disasters/extremeheat/warning.html . Stay cool this summer and prevent heat-related illnesses by seeking shade or staying indoors on hot days, avoiding exerting yourself in the heat, and drinking plenty of water!

EAT LESS MEAT WITHOUT GOING MEATLESS

3 CELEBRITY CHEFS PROVE IT’S POSSIBLE AND DELICIOUS America is the land of the free and home of one of the world’s highest per capita meat-consuming cultures. While veganism and plant-based diets seem to be trending among celebrities from Beyonce to Bill Clinton, most Americans are not ready to relinquish their burgers and bacon entirely. A recent Gallup poll found that the percentage of Americans who identify as vegetarian or vegan has barely shifted in the last 20 years, holding steady at 5% and 3%, respectively. But two trends are starting to converge, making flexitarian diets — ones with plant-based and meatless meals — more appealing: The concern over high carbon emissions tied to meat production and the increased availability of plant-based meatless but meat-like options. Add that to the evidence of the negative health effects of consuming too much red meat, and shifting to a flexitarian diet starts to make a lot of sense. Who better to lead this shift in American eating habits than well-known chefs? These three celebrity chefs are proving that eating less meat doesn’t have to mean sacrificing flavor. Gordon Ramsay Ramsay has made jabs at the animal rights organization PETA and other characteristically brash comments against

vegetarianism in the past, but after judging on Vegan Celebrity MasterChef in 2018, Ramsay says he lost weight by eating five small flexitarian meals a day. He’s also started experimenting with plant-centric dishes like beet wellington, subbing the earthy root vegetable for traditional red meat. Jamie Oliver It’ll come as less of a surprise that Oliver has gone flexitarian and started incorporating more meatless meals into his diet. Oliver’s 2010 show “Food Revolution” took a peek behind American school lunches and sought to bring healthier fare to kids around the country. Oliver has since released a meat-free cookbook and says eating less meat has improved his sleep and is better for the planet. Martha Stewart Known for her cooking as well as her crafting, Stewart has been championing plant-based meals since 2013 when her vegetarian cookbook “Meatless” was published. Last year, she joined forces with the innovative plant-based meat substitute company Beyond Meat to help launch their new breakfast sausage line.

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THINK BEYOND THE KERNEL 3 WHOLE GRAINS YOU CAN EAT LIKE POPCORN

When it comes to snackability, it’s hard to beat popcorn. It’s easy to make, has a satisfying crunch, and allows for endless seasoning options. That’s what makes it the most popular snack food by volume. In the U.S., Americans consume a whopping 1.2 billion pounds of popcorn each year. But did you know that there are three whole-grain cousins to the kernel that are equally delicious when popped?

lack of familiarity or their long cook times. However, since popping them takes less than 10 minutes, it’s a great entry point to varying your whole-grain diet! The Benefits Whole grains are great sources of fiber and protein, and these three powerhouse grains really deliver. Fiber has been shown to help lower cholesterol, move waste through the digestive tract, and decrease the risk of forming blood clots that can lead to heart attack or strokes. Harvard School of Public Health also notes that whole grains can help stabilize blood sugar levels and may even protect against some cancers. That’s because they contain phytochemicals and essential minerals like magnesium, selenium, and copper. The Technique Are you ready to get popping? Cook’s Illustrated magazine suggests this simple technique for grains: In a medium saucepan, add 1 quart of boiling water to 1/2 cup of wheat berries, kamut, or spelt and simmer for 15 minutes; drain well and let dry for 15 minutes on paper towels. Heat 1 tsp of neutral, high-heat oil (vegetable or coconut oil works well) in a 10-inch skillet over medium heat. Add the 1/2 cup of grains and cook while stirring constantly about 6–8 minutes. The grains will pop and “jump” in the skillet, turn a deep golden brown, and smell delicious. When that happens and the popping slows or stops, you’ll know they’re done. Sprinkle with sea salt and let cool before snacking. Eating a diet rich in whole grains can support you on your journey to having better health. And popped kamut, spelt, and wheat berries prove that journey can also be delicious!

The Grains While most whole grains can be popped on the

stove like popcorn, larger grains like wheat berries, spelt, and kamut are the ones that really shine with a satisfying popcorn-like crunch and a delicious nutty flavor. Whole grains come with tons of health benefits, and there are many options to try, from well-known brown rice to the more obscure amaranth. But many people skip these grains because of a

MEXICAN CORN SALAD

TAKE A BREAK!

Inspired by JoCooks.com

INGREDIENTS

• 4 cups of fresh corn, cut from 5 cobs • 1 tbsp olive oil • 1/2 red bell pepper, chopped • 1/2 red onion, diced • 6 green onions, chopped • 1 jalapeno, diced • 1/2 avocado, cubed • 1/4 cup fresh-squeezed lime juice

• 1/2 tsp ground cumin • 1/2 tsp smoked paprika • Salt and pepper, to taste

• 2 tbsp sour cream • 2 tbsp mayonnaise

• 1/2 cup fresh cilantro, chopped • 1/2 cup cotija or feta cheese, crumbled

DIRECTIONS

1. In a cast-iron skillet over medium- high heat, add oil and corn. Cook, stirring occasionally, for 3–5 minutes or until corn starts to char. 2. Add the corn to a large bowl and let cool for 5 minutes, then add

the remaining ingredients and stir together until well combined. Taste and adjust seasoning. 3. The salad pairs well with grilled entrees and can be refrigerated in an airtight container for up to 4 days.

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

718.747.2019

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

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

1. HOW TO RECOVER LIKE AN OLYMPIAN 2. WHAT ARE HEAT-RELATED ILLNESSES? CELEBRITY CHEFS PROVE FLEXITARIANISM IS DELICIOUS 3. 3 WHOLE GRAINS YOU CAN EAT LIKE POPCORN MEXICAN CORN SALAD 4. KICKBOARD POOL EXERCISES INSIDE THIS ISSUE

Arms: Pushdowns Land lovers do pushups and water lovers do pushdowns. The principle behind both exercises is the same, but doing it in the water means less strain on your muscles. To perform the pushdown, stand in waist-deep water and hold your kickboard in front of you with your elbows bent and your hands shoulder-width apart. Keep your core muscles engaged as you push the board down into the water until your elbows are straight. Slowly bring the board back to the starting position. Do 2–3 cycles of 10 reps each. Legs: Flutter Kicks This exercise is great to do in the lap lane at the pool and is probably one you’ve seen before. Grip the top of the board (the round end) with both hands and extend your arms in front of you with the board on the surface of the water. Lift your hips so your body is horizontal and be sure to slide your shoulders down and engage your core as you start performing small kicks with your legs. Engage your thighs to power the kick and keep your knees slightly bent while your ankles remain relaxed. Abs and Hip Flexors: L Sit In shallow water that still allows you to float, lean your chest and outstretched arms over your kickboard. Keep your back straight and your legs at a 90-degree angle to create the L-shape this exercise is named after. Engaging your core muscles and keeping your back long, move your legs in tandem up toward the kickboard, then return slowly to the starting position. Do 2–3 sets of 10 reps.

THE HUMBLE KICKBOARD A POWERFUL POOL WORKOUT TOOL

If the heat of the summer is zapping your energy and motivation to exercise, it’s probably time to head to the pool to cool down and get moving without breaking a sweat. While swimming laps is a great low-impact exercise, there are many other ways to work out in the water. And there’s one humble, versatile, and widely available piece of equipment that can provide a full-body water workout: a foam kickboard. That’s right, those colorful kickboards you often see lined up poolside are perfect for elevating your aquatic workout. High-quality kickboards are made from foam that is both long-lasting and hygienic, but if you’re taking extra safety precautions and don’t want to use shared boards, they are also inexpensive to buy.

Here are three exercises to get you started!

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FREE BALANCE AND FALL-PREVENTION WORKSHOP ATTENTION ALL AT RISK OF FALLING!

Learn what you can do to improve your balance and reduce your risk of falling before it’s too late.

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SEE BACK FOR MORE DETAILS!

JOIN US! WEDNESDAY, JULY 21 AT 1:00 P.M. SPACE IS LIMITED. RESERVE YOUR SEAT TODAY! 718.747.2019

• You’re afraid when you walk. • You’re doing less because you feel unsteady on your feet. • You’ve missed out on family gatherings or activities you love because you’re afraid of falling.

• You’re tired of doing less and really want to be able to walk better. • You’re tired of depending on others. • You want to walk without a cane or walker.

The Physical Therapy Doctor 212-73 26th Ave.

Bayside, NY 11360 theptdoctor.com