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PETRO MONTHLY
AUGUST 2018
FROM THE DESK OF Mark Petro
I always look forward to August.
Shorter days, and milder weather are just around the corner. College football players return to their respective campuses. The local newspapers will get us excited with an increase in the number of articles written about fall football practices. We will be reading these articles attentively to gauge how good we think our favorite football team will be or how bad our rival team (hopefully) will be. We’ll try to read between the lines when we listen to the head coach speak to try to determine who will be starting at the different positions, especially at quarterback. Wow! I am getting excited just thinking about it! I guess you can tell I love college football — even though, growing up, I was too skinny to play the sport. This August will be different at my house. My wife and I will be “empty nesters” for the first time. My oldest child, Carlee, has graduated from college and has just moved into an apartment, and my youngest child, Allee, is enrolling at Ole Miss this month as a freshman. I remember my parents often saying how time flies, and now I can truly say I understand what they meant.
Anxiety, concern, conflict — parents and teens agree that digital devices are a source of all three of these, according to a study from the USC Annenberg School for Communication and Journalism. The comprehensive study compared digital device usage in the United States and Japan and how they have an impact on family relationships in both countries. “The patterns of daily life have been forever altered by the ubiquity of digital devices,” says Willow Bay, co-author of the study and dean of USC Annenberg College. “Clearly, our always-on media environment is presenting challenges.” So why do we still have these devices on us at all times, and how can we use them more responsibly? USC Annenberg’s study demonstrates that technology isn’t going away any time soon, and learning how to manage its usage is critical. Here are some tips that both parents and teens can learn from. BE THE EXAMPLE The study gave interesting insight into how we perceive our kids’ technology usage and how they perceive ours. It found that most parents think their teens are addicted to their mobile devices. Most parents also felt addicted themselves. Their teens are aware of this — 1 in 3 teens also believes their parents are addicted. Your kids learn from how you spend your time. As the parent, you are the No. 1 example your child has for any behavior. If they see you looking at your phone most of the time they’re with you, they’ll likely start to do the same. HOWTOBALANCE TECHNOLOGY USE INYOUR FAMILY Manage YourDevices; Don’t Let ThemManage You
Have a great August!
–Mark Petro
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process with contacts, music, photos, and anything taking up space. In his article, “Tips to Declutter Your Phone,” Ryan Reed includes the automation app he swears by, If This Then That. It can link all your apps and services to streamline your life. WHEN IS THE RIGHT AGE? This is a question that’s kept many parents awake at night. When is the right age for an adolescent to have their own mobile device? There’s a lot to take in. Yes, it can offer some security; you’ll (theoretically) be able to reach your teen at any time, and they can reach out if they are in danger. But there are drawbacks. Phones cause distraction, which doesn’t pan out well for driving or sleep, not to mention homework. Talk with your teen to find out what’s right for them and your family — and not just via text. Keep the conversation going, and you’ll build a stronger relationship, whether you choose to give them a digital device or not.
One way to set an example is to limit screen time. This could take the form of an after- school “technology free” hour. It’s time that your family spends together without phones, only interacting with each other. Sound hard? Set the timer. Ask your kids how their days were. Try cooking together. If you feel that you really are addicted and can’t quit your device on your own, set up firewalls for yourself. Turn on your “do not disturb” signal during the nights and mornings. If you really want to take a break from your device, take a full day away from it, then reflect on how you felt afterward. TRIM YOUR APPS When you open up your phone, does your busy screen overwhelm you? Do you really need that MLB app that you last used two years ago? Start by deleting apps that you no longer use. Then organize your remaining apps into folders. You might also try the same
Become a ‘Dog Whisperer’ Train as a Pack for Better Results
Your whole family adores your dog — but not the barking. This issue can lead to feelings of frustration, and the more frustrated you get, the more your dog barks. It’s their only way of communicating, and they’re telling you, “My needs are not being met.” As Cesar Millan, the original “dog whisperer,” explains, “A barking dog needs exercise, discipline, and affection, in that order.” EXERCISE Part of the barking issue may be due to pent-up energy. According to the humane society, “A tired dog is a good dog and one who is less likely to bark from boredom or frustration.” If you already take your pup on a morning walk, try adding in an evening walk. You could add it
to your child’s chore list and help get out some of the kid’s pent-up energy, too. It may also be beneficial to practice obedience exercises and games that challenge your dog. DISCIPLINE To put a stop to the behavior, you’ll first need to change any of your behavior that’s reinforcing it. Any attention your dog gets when he’s barking — even yelling, “Rover, stop!”— teaches him to keep going, because you’re rewarding him with attention. Wait until your dog has stopped barking to give him any sort of attention, including looking at them. “To be successful with this method, you must wait as long as it takes for him to stop barking,” advises the Humane Society.
AFFECTION
Of course, your dog needs love and attention to thrive — a lack of it could contribute to barking behavior. Reinforce silence by giving your dog a treat and an encouraging pat when she demonstrates good behavior, like not barking. “Our pups want to work for our attention,” Cesar Millan reminds us. “Allowing her to do that and to see your happiness is, to your dog, the biggest reward of all.” To make your training program successful, consistency is key. Enlist the help of the whole family to stick to the principles. Together, you can foster a calm, peaceful home where you and your dog happily coexist.
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3 WAYS TO MENTALLY PREPARE YOUR KIDS FOR THE SCHOOL YEAR
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. SET AN EARLY BEDTIME 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 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? OUTLINE A HOMEWORK SCHEDULE 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?” 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. ASK YOUR KIDS HOW THEY FEEL 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.
Take a Break
GREEN BEAN
and Sesame Salad
Ingredients
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3 cups green beans, ends trimmed
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1 small red onion, finely chopped
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1 teaspoon white wine vinegar
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Small bunch of fresh mint
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1 tablespoon olive oil
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Small bunch of flat-leaf parsley
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2 tablespoons sesame seeds, toasted
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Salt and pepper, to taste
Directions
1. Bring a large saucepan of water to boil; cook green beans for 4–5 minutes; drain well. 2. In a blender, mix finely chopped mint and parsley with olive oil, vinegar, salt, and pepper. Blend until combined. 3. Add dressing, onion, and sesame seeds to beans. Toss together. Cool dish, then refrigerate until ready to serve.
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Inspired by Delicious magazine
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INSIDE THIS ISSUE From the Desk of Mark PAGE 1 Talk to Your Teen About Cellphone Use PAGE 1 How to Get Your Dog to Stop Barking PAGE 2 Prepare Your Kids for School PAGE 3 Take a Break! PAGE 3 Green Bean and Sesame Salad PAGE 3 Why You Should Get to Know Your Psoas PAGE 4 If you’re not on close terms with your psoas, it’s time to get familiar. This muscle, pronounced “so-as,” is a key player in your core and comprises the group of muscles called hip flexors. As the only muscle group that connects your spine to your legs, the psoas has a big effect on mobility and posture. Psoas imbalances can contribute to back and hip pain because the muscles in these areas get overused to compensate. Imbalances are usually caused by short and tight or weak and overstretched psoas muscles. Activities that compress your hips, such as sitting, excessive running or walking, and excessive sit ups, can shorten your psoas and even lead to weakness. If your psoas muscles are short and tight, you may benefit from stretching and lengthening exercises. If the muscles are weak and overstretched, they may require strengthening movements. Here are a few ways to begin addressing imbalances.
What’s at the Core of Your Back or Knee Pain? The Muscle That’s Key to Your Mobility
TRY THE CONSTRUCTIVE REST POSITION.
This neutral position can help release tension in your psoas. Lay on your back with your knees bent and heels on the floor, and set your feet hip-width apart at a comfortable distance from your buttocks. Don’t force your back to the floor, but simply rest your hands on your belly and let gravity do the work. Try this rest position for 10 minutes a day. SUPPORT YOUR SEAT. Sitting for long periods of time can compress and shorten the psoas. To decrease this effect, take regular breaks to get up and move, and practice good posture. If you’re going on a road trip, consider sitting with a rolled-up towel under your sitting bones, which can release pressure on the psoas.
GET A MASSAGE.
Here’s permission to treat yourself. Because of where the psoas is located, it can be difficult to stimulate, and a certified massage therapist will know how to access it. Regular massages can help with circulation and may improve function. CONSULT A PHYSICAL THERAPIST. If you’re experiencing pain in the lower back, hips, or knees, an imbalanced psoas may be to blame. A licensed physical therapist can recommend appropriate stretching or strengthening exercises depending on what’s right for your body.
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