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May 2025
ON THE
MOVE
LIFE WITH LEO The Ups and Downs of Puppy Parenting
The first week in May is National Pet Week and what better way to celebrate than by introducing you to the newest member of our family? Meet Leo, a Cavapoo (a Cavalier King Charles spaniel mixed with a poodle), who arrived just in time to be our Christmas gift! He’s as adorable as a stuffed animal — quite literally, a tiny teddy bear. Leo, short for Leo the Lion, truly believes he’s a lion. Getting Leo was a family decision, with everyone, including my boys, who are currently in college, voting “yes” for his addition to our household. Despite his undeniable cuteness, Leo’s first month with us was, let’s just say, a learning curve for all. We adopted Leo at just 9 weeks old, and like any young pup, he wasn’t potty trained. The joys of potty training a puppy over the holiday break gave us some entertaining and slightly chaotic family bonding time. We quickly realized puppy training is not a one- person job. My hat’s off to anyone tackling this solo; you might as well take a sabbatical from work. We used the bell method to help Leo learn the ropes of where to do his business. We hung a bell on the door and taught him to ring it with his paw whenever he needed to go outside. By March, Leo got the hang of it and
earned a bit more freedom around the house. I quickly learned that training a puppy is an exercise in patience and repetition, and we certainly had many mishaps along the way. Learning where to pee was one thing, but understanding that a bell ring doesn’t always mean “go time” was another. Now, he rings it for everything — to play outside, chase a leaf, or just when he wants a change of scenery. And yes, that means we are left deciphering the “bathroom ring” from the “playtime ring.” While Leo has pretty much mastered the indoor rules, every day is a new adventure. He still has accidents here and there. Initially, we tried negative reinforcement, but that just scared him into hiding his accidents around the house. So, back to positive reinforcement we went because, let’s face it, who can stay mad at that face? I’ve turned to various dog trainers and have learned some great tricks and tactics to help. Our latest challenge is teaching him leash etiquette. As it turns out, using a leash rather than a harness makes a big difference — apparently, it’s all about the gentle pressure on the neck rather than a full-body harness he can easily pull against. He’s also teething, and his baby teeth are falling out
everywhere, just like a kid. We think he even swallows some of them!
While Leo feels like a full-time job right now, he also brings us so much happiness and laughter. When we aren’t home, he loves to sleep on my wife’s furry slippers — we think it’s likely because they are soft and have the same color fur as him. He thinks they’re his brothers. So, while we’ve learned that being pet parents again is about more than just cuddles, we all agree the cuddles and that cute face are worth the chaos. –Dr. Robert Morea
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Your Midlife Molecules Are Revolting TIME TO TAKE CONTROL
No matter what we do, we can’t stop time. We grow a little older as every minute, hour, and day passes. We might not feel older mentally, but our bodies don’t move as well as they used to. It seems like it would happen as a slow, natural progression, but many people report feeling an onset of aging once they cross certain thresholds. A recent study by Stanford University researchers found that our bodies age faster when we enter our mid-40s and early 60s than at any other point in life. The study reviewed data from 108 people who donated blood and other biological samples throughout several years. Through their efforts, researchers found that nearly 81% of the studied molecules demonstrated age-related fluctuations when subjects reached their mid-40s and early 60s. Both age groups sustained molecule changes related to cardiovascular disease, caffeine metabolism, and skin and muscle groups. Those in their mid-40s saw changes related to alcohol metabolism, and those in their early 60s had changes in immune regulation and kidney function.
The results of the study may make you feel powerless to stop these molecular changes once you reach these specific ages. However, like most health-related scenarios, you can take action to help offset age-related changes. Maintaining a balanced diet is one of the best ways to do this. You can eat more fruits, vegetables, whole grains, and healthy proteins to improve and maintain your heart health. Eggs, chicken breast, and salmon can help strengthen your muscles. Citrus, leafy greens, and ginger are great for immune support. If you’re already committed to a healthy diet and are still worried about these changes, incorporate more exercise into your daily routine. Also, remember to get quality sleep. A regular and sound sleep schedule benefits our health in more ways than one.
Aging doesn’t have to be stressful or scary. Knowing what to expect and countering potential obstacles will help you enjoy a long life full of happy moments! SPRING FAMILY PICNICS MADE EASY DITCH THE STRESS, EMBRACE THE FUN
would like to spend the day. A park with open fields and playground equipment keeps kids entertained between bites, but a park isn’t the only option. The beach, a local lake, or a mountain picnic area are all fantastic for a family picnic. Just remember bug spray and sunscreen and find a shady spot on hot days. Don’t overthink the menu. Picnics are all about the food, but that doesn’t mean you have to fuss over the menu. Keep things simple, and choose items that can withstand time outside the cooler. Easy-to-eat options like sandwiches, fruit, and finger foods are tasty and quick to prepare. Add variety with veggies and hummus or cheese and crackers. For an extra treat, grab premade cookies or brownies. Lemonade, juice, and fruit-infused water are refreshing
options and keep everyone hydrated without the caffeine. Bring an insulated cooler for drinks and food, and don’t forget wet wipes for easy cleanup. Create a cozy, kid-friendly setup. The picnic blanket is a great start, but you can take things up a notch with a few extras. Plush blankets, throw pillows, and lawn chairs offer comfortable sitting and lounging options. Pack entertainment as well; outdoor games, like Frisbee and ring toss, and a portable speaker to add to the fun. Don’t forget — it’s about family! Family outings shouldn’t be stressful; the best ones are sometimes the simplest. Instead of worrying about perfect details, focus on spending time together outdoors, relaxing, and enjoying good food and even better company.
When was the last time you gathered the family, threw down a blanket, and enjoyed a meal together in the warm sun? A picnic is the perfect springtime activity, but the planning and food prep can make it seem like more hassle than it’s worth. The truth is, however, that picnics don’t have to be complicated. Here are four tips for planning easy family picnics. Pick the perfect picnic spot. When choosing a location for your picnic, think about how your family
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LIVE LONGER, LIVE SMARTER
Biohack Your Way to a Healthier Future
TAKE A BREAK! We all want to live long, healthy lives, but achieving this feat is not as easy as speaking it into existence. It requires intentional actions to extend a lifespan and keep illness and chronic conditions at bay. While diet and exercise play a vital role in our health, a new emerging trend is producing promising results. Biohacking utilizes biology, technology, and self-experimentation to optimize our bodies and minds. One unique aspect of biohacking is personalization. We all have different bodies, so we all need a customized program to maximize our health. To try biohacking, you must first reflect on your health and identify an area you want to improve. You then figure out how to fix that problem area by adjusting your diet, lifestyle, or exercise routine. Then, test your hypothesis, recording detailed results from your efforts. Here are three forms of
biohacking you can try using to boost your brain and body. Get your blood tested. Biohacking is all about making data- driven decisions about your health, but how can you make changes without knowing where your health stands? Blood tests provide insight into what you need to fix and allow you to track
your progress to ensure you’re making significant progress. Experiment with extreme temperatures. Spending time in a sauna is a great way to increase relaxation, improve heart health, reduce inflammation, and lower cholesterol. However, taking a cold shower or an ice bath could improve circulation, enhance your immune system, reduce inflammation, and more. Add brain games to your daily routine. Your mind is just as important as your body for a long and healthy life. Playing brain games like sudoku, crossword puzzles, and Scrabble can help keep your mind sharp and focus fresh. Phone apps have made it easier than ever to enjoy new brain games! Though there’s a lot of trial and error involved, once you find what works for your body, you’ll never look back.
Slow Cooker Shredded Beef Lettuce Cups
Inspired by TasteOfHome.com
INGREDIENTS • 1 boneless beef chuck roast (about 2 lbs) • 3 medium carrots, peeled, chopped • 2 medium sweet red peppers, chopped • 1 medium onion, chopped • 1 8-oz can unsweetened crushed pineapple, undrained
• 1/2 cup reduced-sodium soy sauce • 2 tbsp packed brown sugar • 2 tbsp white vinegar • 1 garlic clove, minced • 1/2 tsp pepper • 3 tbsp cornstarch • 3 tbsp water • 24 lettuce leaves for serving
1. In 4- or 5-quart slow cooker, combine roast, carrots, peppers, and onion. 2. In small bowl, stir together the next 6 ingredients; pour over roast. 3. Cover and cook on low for 6–8 hours. Remove roast, let cool slightly, then shred. 4. Skim fat from cooking juices, then transfer juices and vegetables to a small saucepan; bring to a boil over high heat. 5. In a small bowl, combine cornstarch and water, stir mixture into juices, and cook 3–4 minutes until sauce is thickened. 6. Return beef, sauce, and vegetables to slow cooker; cook for 10–15 minutes. 7. Serve beef in lettuce leaves. DIRECTIONS
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
718.747.2019
212-73 26th Ave. Bayside, NY 11360
theptdoctor.com
Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.
INSIDE THIS ISSUE
1. Meet Leo — Our 4-Legged Baby
2. You Can’t Stop Time, But You Can Slow the Damage Secrets to a Stress-Free Family Picnic 3. The Biohacking Revolution You Can’t Afford to Ignore Slow Cooker Shredded Beef Lettuce Cups
4. Why You Should Focus on Fitness Instead of Weight Loss
Why Fitness Beats BMI in Predicting Long-Term Health For years, we’ve been told that FIT AT ANY SIZE
fitness. Researchers behind this new study argue that aerobic fitness — how efficiently your heart, lungs, and muscles work together — is a much better indicator of health than weight alone. They found that individuals with higher VO2 max, which measures oxygen use during exercise, had significantly lower risks of death. On the flip side, those with lower VO2 max were 2–3 times more likely to die from any cause, regardless of their BMI. The good news? Improving fitness doesn’t require drastic measures. You don’t need to train for a marathon or spend hours in the gym to boost your aerobic health. The key is consistency — moving your body in an enjoyable and sustainable way. Start with simple
maintaining a “healthy” weight is the key to longevity. But new research suggests that fitness — not the number on the scale — is the real game-changer. A 2024 study in the British Journal of Sports Medicine found that people who are physically fit, regardless of their body weight, had a lower risk of death than those who were unfit — even if those unfit individuals had a “normal” BMI. Simply put, being active is far more important than being thin for long-term health. BMI, or body mass index, has long been used to measure health risk, but it only considers weight and height, ignoring more crucial factors like muscle mass, cardiovascular health, and overall
activities like a daily 20-minute walk, gentle stretching, or a few sets of bodyweight exercises. If joint pain is an issue, try swimming or water aerobics, which provide a great workout without putting stress on your knees or hips. Health isn’t about fitting into a certain dress size — it’s about staying active, feeling strong, and making movement a part of your everyday life. So, forget about obsessing over the scale and focus on what matters: moving more and living better.
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BALANCE & OSTEOPOROSIS WORKSHOP
Do you feel unsteady when you walk? Are you afraid of falling? Learn how to improve your balance and reduce your risk of falling! Protect yourself with advanced and effective balance training techniques.
Do you have osteoporosis or low bone density? Would your bones withstand the impact if you fell? Learn how to increase your bone density naturally and reduce your risk of breaking a bone. Our Reversing Osteoporosis Program has
been proven to build bone density at 2%–4% per year. It’s safe and easy!
Call us at 718.747.2019 to hold your spot at our upcoming FREE WORKSHOP on Tuesday, May 20th at 2 p.m. ONLY 10 seats available — so call now!
PT DOC Physical Therapy Clinic 212-73 26th Ave. Bayside, NY 11360 718.747.2019 | ThePTDoctor.com
ATTENTION SHOULDER PAIN SUFFERERS!
Join us at The Physical Therapy Doctor’s FREE Shoulder Pain Workshop
At this event, you will learn: • The biggest mistakes made by those suffering from shoulder pain • The three most common causes for shoulder pain, including a sneaky one that doesn’t usually show up on MRIs • How to treat shoulder pain without surgeries, injections, or medications • The top three strategies to eliminate shoulder pain for good
Call us at 718.747.2019 to hold your spot at our upcoming FREE workshop on Wednesday, May 21st at 6 p.m. ONLY 12 seats available — so call now!
PT DOC Physical Therapy Clinic 212-73 26th Ave. Bayside, NY 11360 718.747.2019 | ThePTDoctor.com
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