www.mhrpt.com • (207) 247-3216 AUGUST 2018 Massabesic Monthly
FROM THE DESKS OF Jim Stevenson & Hayes Sweeney
HAPPY AUGUST, EVERYONE! We would like to welcome back Deidra Ouellette, DPT, from her maternity leave. Deidra delivered a healthy 8-pound, 4-ounce baby girl, Haidyn Grace, on April 13, 2018. Haidyn has made a smooth transition to the world. Her big brother, Parker, is doing very well with his role as a big brother. Haidyn has developed quite the personality in the past three months and loves to “tell stories” and “talk.” Deidra is looking forward to seeing new and old faces now that she has returned from leave. We are also pleased to congratulate Jim’s daughter Elli on her graduation from Fryeburg Academy with high honors! She is going to take a gap year to decide what she would like to do or where she would like to go to college. She loves the outdoors, hiking, and rock climbing and is interested in environmental science and carpentry. She may even pursue building tiny houses! -Jim and Hayes
FAMILY-FUNACTIVITIES E njoy the L ast of the S ummer W eather
With school right around the corner, you might be thinking about taking your kids out for a bit of fun before the school year starts. If you’re fresh out of ideas on what to do, here are a few activities for your family this month.
TAKE YOUR KIDS TO THE MOVIES
There were many great kids’ movies released this summer that you and your children can see as a family. “Incredibles 2” came out on June 15, 14 years after the first “Incredibles” movie. This time, watch as the character Jack-Jack explores his many superpowers. Several other films were released just last month, such as “Hotel Transylvania 3: Summer Vacation,” where the Count and his family go on a cruise. “Teen Titans GO! To The Movies,” also came out and includes the teen heroes experiencing their very first movie. This month enjoy “Christopher Robin,” which will be released on Aug. 3, and the adventures of beloved Winnie the Pooh and his friends. While taking your kids to a family-friendly film is fun, it doesn’t have to be the sole reason to get out of the house. Before or after the movie, you can take them to a local park to enjoy the playground or a pool.
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HAVE A PICNIC
Give your kids a last hurrah before they head back into the classroom. Don’t let this August slip through your fingers!
under a hot sun. Also, make sure your family has applied enough sunscreen and that everyone has sunglasses to keep the sun out of their eyes.
Going on a picnic is an excellent activity for the whole family. Not only does it give you quality time with the kids, but they can engage in the activity from start to finish. While preparing for the picnic, ask the kids what they would like — create a list of food that everyone suggests. Take the kids to the grocery store and let them help you pick out the items on the list. Teach them what to look for in ripe fruits and fresh vegetables. While packing for the picnic, let the kids wash the vegetables and fruits and help put smaller foods into zip-close bags or containers. Traditional sandwiches and juices can be on the list, but it’s more fun to include an assortment of foods. Create your own unique trail mix — combine everyone’s favorite dried fruits, salted nuts, and other small snacks. You can also make a homemade fruit salad by combining bite-sized fruits.
GO CAMPING IN YOUR BACKYARD
Preparing for a camping trip can be stressful and even expensive. Backyard camping can be a fantastic alternative for the family. Not only can you enjoy the pleasures of a campfire, cooked food off the grill, and s’mores, but you are also just feet away from a fully functioning bathroom and refrigerator. This activity can be a family bonding event and a chance to let the kids learn a few important values. Work together to set up the tent, and while starting the fire, take the opportunity to teach your children about fire safety. Play games in the backyard, tell a few campfire stories, and let your kids come up with a few tales of their own. After the sun sets, take some time to stargaze. Encourage your kids to see if they can spot constellations and point out the ones you know to them.
When you get there, find a shaded place to set up your picnic — no one wants to sit
3Ways to Mentally Prepare Your Kids for the School Year
Your kids may find that last year’s schedule doesn’t work for them this year. Emphasize that this is okay; part of growing up is learning how and when you work most effectively. Don’t be afraid to help them switch things up as the school year progresses.
properly adjust to a new sleep-wake cycle. So why not give your kids a head start and ensure they begin the school year bright-eyed and bushy-tailed?
It may not feel like it yet, but summer is coming to a close, and summer break is ending along with it. Soon, the kids will be back to early morning breakfasts before the school bus arrives and late night study sessions. Thankfully, there are some steps your family can take during these closing weeks of summer to ensure your kids hit the ground running this school year. For many kids, summer schedules are flexible. They may have become accustomed to sleeping in and staying up late without any obligations. Getting back into the rhythm of the school year can take some getting used to. In fact, according to psychologist Cherie Valeithian, it can take upward of two weeks to SET AN EARLY BEDTIME
OUTLINE A HOMEWORK SCHEDULE
ASK YOUR KIDS HOW THEY FEEL
Resuming a homework regimen can be a difficult transition for some kids. Late summer, when they don’t have assignments to worry about yet, can be a great opportunity to help them prepare a study schedule. Ask the following questions to help them get started: “Do you want to dive right into homework when you get home? Do you need to accommodate for a sport or extracurricular activity? Do you work best when doing your assignments in one large chunk, or would you prefer taking breaks in between assignments?”
Maybe your kids are excited about the school year. Maybe they are anxious, or perhaps they’re just disappointed to see summer vacation come to an end. Starting a dialogue about the aspects of school your kids are looking forward to and those they’re dreading can help you dispel myths and identify problem areas. More than anything else, this can help your kids feel at ease about the coming year.
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Game Night Goes (Really) Retro The Oldest Games You Can Play Today
BACKGAMMON A blend of luck and strategy, backgammon originated in the Middle East around 5,000 years ago. Possibly an evolution of the ancient Mesopotamian game, the Royal Game of Ur, backgammon has players take turns rolling the dice to move their pieces off the board while trying to outsmart their opponent. Backgammon grew in popularity, spreading from the Middle East to the rest of the ancient world, and is still played by many today. GO Originating in China around the 5th century B.C., Go — or “weiqi,” as it’s called in China — focuses on the virtues of balance, discipline, and focus. Two players go head-to-head, placing their pieces on the board to claim as much territory as possible while simultaneously capturing their opponent’s pieces. Go is likely the oldest board game still being played today, with an estimated 40 million players worldwide. Though the rules are simple, the strategies take a lifetime to master. These are a just a few games that people have been playing around the world for centuries. If you’re ready to add something new to family game night, try something old instead!
People love to play games. When you play Angry Birds while waiting in line at the grocery store, you are actually participating in a long history of gaming that dates back to the earliest civilizations. Through the discovery of ancient game boards, archaeologists learned that the ancient Egyptians played a game called Senet in 3500 B.C. The rules were lost to time, but fortunately, there are plenty of other ancient games we still have the rules for! SNAKES AND LADDERS Sometime during the 2nd century A.D., people in India started playing a board game associated with aspects of traditional Hindu philosophy — namely, the contrast between karma (destiny) and kama (desire). A dice was rolled to navigate a game board where good virtues, represented by ladders, allowed players to move up
on the board, and evil vices, represented by snakes, would drag pieces back down. The phrase “Back to square one” is believed to have originated from this game. Snakes and Ladders made its way to England before being brought over to the United States, where it was introduced as “Chutes and Ladders” by none other than Milton Bradley in 1943.
Take a Break!
Parmesan
ROASTED CAULIFLOWER
Ingredients
•
3 tablespoons olive oil
•
1 head cauliflower
•
1/2 cup finely grated Parmesan cheese, ideally Parmigiano- Reggiano
•
1 medium yellow onion, sliced
•
4 sprigs thyme
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4 garlic cloves, unpeeled
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Salt and pepper, to taste
Directions
3. Roast for 35–40 minutes, tossing occasionally.
1. Heat oven to 425 F.
2. Cut cauliflower into florets. On a large baking sheet,
4. Sprinkle with Parmesan
cheese and finish roasting, about 10 minutes longer.
toss cauliflower with onions, thyme, garlic, and olive oil. Season with salt and pepper.
SWING PUTTER GOLF CART DRIVING RANGE
STROKE HOLE IN ONE PGA CADDIE
PAR BIRDIE DRIVER GREEN
5. Serve while hot.
Recipe courtesy of LoveAndLemons.com
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A good night’s sleep is one of the most important things you can do for your mind and body. One study published in the Journal of Psychosomatic Research found that the quality of your sleep is much more important than the quantity — that is, if you want to feel rested. And we all want to feel rested. So, what can you do to improve the quality of your sleep and get the rest you need? LISTEN TO YOUR BODY. This, above all else, is crucial to a good night’s sleep. Your body knows when it’s time for bed. Generally, you want to go to bed when you feel tired, whether that’s at 8 p.m. or 1 a.m. Whenever your body tells you it needs rest, you should make a habit of going to bed then. The more consistent you are, the better your sleep will be. WAKE UP NATURALLY. Jolting yourself awake with an alarm or radio isn’t doing your brain and body any favors (it can be stressful on the body and even elevate blood pressure, INSIDE THIS ISSUE From the Desk of Jim Stevenson and Hayes Sweeney PAGE 1 Enjoying Summer Vacation to the Very End PAGE 1 How to Prepare Your Kids for School PAGE 2 Have You Played the Oldest Games in the World? PAGE 3 Take a Break PAGE 3 Parmesan Roasted Cauliflower PAGE 3 Sleep Better and Feel Great PAGE 4
HOW TO ACHIEVE A MORE RESTFUL NIGHT’S SLEEP
nucleus (SCN), which helps regulate your circadian rhythm, and screen time before bed can throw off normal SCN function. Put your excuses for staying up too late to bed. Say no to “one more episode.” And all those emails? They can wait until tomorrow. Not getting enough quality sleep is harmful to your mental and physical health. When you get into the habit of following these three tips, you’ll find yourself feeling rested and refreshed in no time.
which is not good first thing in the morning). If you do need an alarm, consider a wake- up light. Wake-up lights mimic the sunrise, slowly brightening the room, waking your body in a natural, gentle way. KICK THE SCREEN HABIT. You’ve heard it before, and you’ll hear it again: Looking at an electronic screen — a TV, computer, tablet, or smartphone — before bed is detrimental to sleep quality. Light from these devices is disruptive to your brain’s suprachiasmatic
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