Take a look at our April newsletter!
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718.747.2019
Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.
April 2024
ON THE
MOVE
INTO THE UNKNOWN Embracing Opportunity and Taking Risks
and cliffs, reaching heights of up to 30 feet. Hot, sweaty, and fatigued from our hike, we were drawn to the allure of the crystal-clear pool and felt compelled to take a chance and dive in to cool off. Standing at the basin’s edge, we exchanged nervous glances, each contemplating who would leap first. The prospect of jumping from about 5 feet into unknown water was a tad frightening, yet the thrill of the unknown fueled us. With a mixture of trepidation and excitement, one of my friends bravely stripped down to his shorts and took the plunge, breaking the tension and inspiring the rest of us to follow suit.
One of our friends hesitated, unsure of whether to take the risk. However, after watching for a while, he eventually summoned the courage to join in, proving that even the most hesitant among us can find the courage to take a chance. Eventually, we worked our way up to jumping from around 30 feet, and one of them even took the plunge head- first, which, at first, I thought was crazy. But, thank God, I didn’t tell my mom at the time because, after some calculation, I did it too — and it was thrilling! I’ll never forget seeing the sun shine through the water as I plummeted toward the bottom of the basin, only to push off the bottom and safely resurface. Taking that leap into the unknown taught me a valuable lesson about the importance of embracing opportunities and stepping outside of my comfort zone. Life is full of uncertainties, and only by taking calculated risks can we truly grow and evolve as individuals. Whether pursuing a new career path, embarking on a spontaneous journey, or opening your heart to love, National Take a Chance Day reminds us that greatness often lies on the other side of fear. So, dare to dream, explore, and take chances — because you never know what amazing adventures await when you do. –Dr. Robert Morea
“The biggest risk is not taking any risk.” –Mark Zuckerberg National Take a Chance Day, observed on April 23 each year, is a gentle reminder to embrace the spirit of adventure and take calculated risks in life. This day encourages us to step out of our comfort zones, seize new opportunities, and explore uncharted territories. Reflecting on this theme brings to mind a memorable experience from my college days that perfectly embodies the essence of taking chances. It was a beautiful spring day when friends and I decided to venture into the majestic Adirondack Mountains in upstate New York. As we embarked on a scenic trail along Lake Minnewaska, surrounded by lush greenery and cascading waterfalls, we were filled with a sense of wonder and excitement. Our journey led us to a renowned basin of water, nestled amidst towering rocks
Dare to dream, explore, and take chances — because you never know what amazing adventures await when you do.
Starting with cautious jumps from lower heights, we gradually gathered the courage to leap from increasingly higher vantage points. With each jump, we pushed past our fears and embraced the exhilarating rush of adrenaline. As I submerged myself in the water’s cool depths, I felt a profound sense of liberation and joy.
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7 Astonishing Facts About the Human Body
The human body is as strange as it is amazing. While we live in them for our entire lives, they are nonetheless mysterious. From enlarging hearts to our walking speed, the human body is fascinating and puzzling. No. 1: When you wake up, you’re 1 centimeter taller than when you went to sleep. During the day, gravity compresses cartilage between your bones, making you shorter. Lying down for a prolonged period allows your body to return to its 1-centimeter taller self. No. 2: Most humans spend 92 days of their lifespan sitting on a toilet. That’s over a third of a year! Consider cutting down the time by leaving the phone outside. No. 3: Over your lifetime, you have about 1,000 different skins. Your largest organ replaces itself every 27 days, shedding 30–40 thousand dead skin cells a minute. No. 4: By age 70, your heart beat 2.5 billion times. Every day, it beats around 100,000 times on average and 35 million times annually. Not everyone has the same heartbeat, so it may vary. No. 5: The average person could walk around the Earth in 691 days if they walked 12 hours daily. While walking speed varies depending on age, gender, and health, the
average person can walk 36 miles every 12 hours. Since the Earth’s circumference is 24,901 miles, those 36 miles ensure humans can meet their around-the-world goal in 691 days (not including obstacles like mountains and oceans). No. 6: Tongues have anywhere between 2–10 thousand tastebuds. Every tastebud has 50–150 cells dedicated to tasting food. The large discrepancy comes from aging. As we grow older, we lose taste buds. Kids love sugar so much for a reason.
No. 7: Ears never stop getting bigger. It’s not because they’re growing but because gravity gradually stretches them as the years pass. The human body is its own universe, composed of over 36 trillion cells interacting with each other. It has exciting facts; listing a fraction in any article is impossible. Celebrate the complexity of your body and nature’s magnificence.
5 TIPS FOR SUSTAINING YOUR EXERCISE ROUTINE
of achievement that will fuel your motivation to continue. 2. Create a Schedule Just as you schedule appointments and meetings, prioritize scheduling your workout sessions. Designate specific days and times for exercise, treating them with the same importance as any other commitment. This structured schedule helps integrate exercise into your routine seamlessly. 3. Find Exercises You Enjoy Exercise shouldn’t be a monotonous chore. Exploring various activities to find those you genuinely enjoy will help you remain consistent. Whether it’s rock climbing, hiking, cycling,
term commitment as the exercise is something you want to do. 4. Enlist a Workout Buddy Journeys are more enjoyable when shared. Find a workout buddy who shares similar fitness goals and schedules. Exercising with a friend will establish accountability and bring a fun social element that encourages staying on track. 5. Be Kind to Yourself Understand that setbacks are natural. If you miss a workout or face setbacks in your fitness journey, that’s okay! Be kind to yourself and avoid self- criticism to just focus on recommitting to your routine. Consistency is built over time, and resilience is crucial in maintaining it. You can’t be resilient without assuring yourself that you can do it despite the challenges.
Beginning a journey toward a healthier, more active lifestyle is commendable; one key to success is a consistent commitment to exercise. Here are five tips to ensure you’re consistent in your journey. 1. Set Realistic Goals Establishing realistic goals is the foundation of a consistent exercise routine. Instead of aiming for dramatic changes overnight, focus on incremental milestones. Celebrate these little wins to foster a sense
Zumba, or aerobics, you need to find engaging activities that you love. This will increase the likelihood of long-
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Nutrition trends come and go, but a holistic diet is a timeless approach to nourishing the body, mind, and spirit. Holistic nutrition is rooted in the belief that well-being encompasses more than physical health. Let’s explore what a holistic diet is and how it can affect you. At the core of a holistic diet is the idea that food is not merely fuel but a source of energy that influences every aspect of our being. This diet focuses on whole, unprocessed foods, with an emphasis on organic and locally sourced ingredients. The idea is that you can improve and optimize your overall health and well-being by choosing foods in their most natural states, devoid of additives and preservatives. Incorporating this mode of mindfulness and intentionality into your eating habits is a key aspect of holistic diets. By paying attention to where your food comes from and what is in it, individuals can cultivate a deeper connection with their meals. Learning about who grows your food will also promote a human connection to food, often forgotten in this age of industrialization. Bringing that mindfulness and attention to texture, taste, and how food impacts your body will encourage better digestion and nutrient absorption. Furthermore, holistic diets often spotlight hydration. Adequate water intake is crucial for maintaining bodily functions, but it encourages detoxification, skin health, and mental health. Holistic diets recommend pure, filtered A Diet Should Be Balanced EATING WITH INTENT
water over juice, soda, and mineral or sparkling water as a primary beverage choice. Water will further help digestive processes and complement the cleaner food you’ve added to your diet. A holistic diet can be part of a lifestyle that nourishes a whole person. By focusing on unprocessed foods, intentionality toward foods, and the interconnectedness of bodily systems, you begin a journey toward well-being within your body. It’s a reminder that true wellness involves every aspect of ourselves.
GRILLED STEAK WITH CHIMICHURRI SAUCE Savor the flavor with our mouthwatering grilled steak, paired perfectly with vibrant chimichurri sauce.
TAKE A BREAK!
INGREDIENTS
For the chimichurri sauce: • 1 cup fresh parsley, chopped • 2 cloves garlic, minced
• 2 lbs steak
• Juice of 1 lemon • 2 tbsp olive oil • 1 tsp red pepper flakes • Salt and pepper, to taste
(flank, sirloin, or skirt steak)
• 2 tbsp olive oil • Salt and pepper, to taste
DIRECTIONS
1. Preheat grill to medium-high heat. 2. Rub the steak with the olive oil, salt, and pepper.
3. Grill the steak for 4–5 minutes per side or until it reaches desired doneness. 4. Meanwhile, make the chimichurri sauce: In a small bowl, mix together the parsley, garlic, lemon juice, olive oil, red pepper flakes, and salt and pepper. 5. Let the steak rest for 5 minutes before slicing. 6. Serve the steak with the chimichurri sauce and enjoy!
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718.747.2019
212-73 26th Ave. Bayside, NY 11360
theptdoctor.com
Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.
1. The Thrill of Taking Chances and Embracing Change 2. Extraordinary and Unusual Facts About Your Body Unlocking the Power of Consistency 3. Exploring the Holistic Diet Lifestyle Grilled Steak With Chimichurri Sauce 4. Celebrities Standing Up to End the Mental Health Stigma INSIDE THIS ISSUE
BREAKING THE STIGMA Adele, Markle, and Reynolds All Speaking Up
Mental health awareness is an ever-evolving landscape as more people speak candidly about their struggles. Celebrities have played a large role in fostering solidarity to break the stigma associated with mental health issues.
During a 2021 interview with Oprah, Meghan Markle revealed that she experienced suicidal ideation as a “frightening constant thought.” She, too, wants to be candid about her struggles so others feel less alone. At the Ripple of Hope Awards gala in New York City, she said, “We all need to, when we can, if we feel brave enough, to just speak honestly about your own experience. It gives other people space and the courage to do the same, but more than that, to really feel like you’re not alone because I think that is often what can be the largest hindrance when you feel that way; you don’t see a way out.” There is power in truth, and by sharing their experiences, celebrities become powerful catalysts for change. They can and have challenged societal pressures to stay silent and foster an environment where mental health issues are destigmatized and prioritized. As they continue championing candidness, the global conversation will hopefully become more compassionate and understanding toward mental wellness. If you or someone you know is having a difficult time, call or text 988 to reach the suicide and crisis lifeline. This hotline is free, confidential, and available 24/7.
Even superheroes struggle with mental health issues. Ryan Reynolds, Deadpool himself, has shared that he’s struggled with anxiety. When he was young, he was incredibly shy and would make
Photo credit: Wikimedia commons, Flickr, Marcen27, Adele 3 (26102821816).jpg
self-deprecating jokes to cope. Many people of all ages can relate to this feeling, and his openness can help others feel more comfortable asking for help. Adele revealed she has bipolar disorder in 2022, and her decision to share her journey shows these conditions can affect anyone, regardless of their achievements or public image. She’s shared that she attends therapy and is dedicated to breaking any stigma associated with mental health challenges to set an empowering example for those struggling in silence.
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ONE-ON-ONE SESSIONS
If you haven’t been to us recently, then call to schedule a FREE Screening at 718.747.2019 to learn how we can help you move better with less pain and be more steady on your feet. WE ARE THE PT DOCTORS We are here for you and will give you our undivided attention. All of the time, every session, just you and your physical therapist, working together, with the most highly trained and educated specialists to get you moving better, free of pain, and to be more steady on your feet. FREE SCREENING DAY ALL DAY LONG ON APR. 17!
The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com
ATTENTION SHOULDER PAIN SUFFERERS
You don’t need to be an athlete to experience shoulder pain. It affects regular folks just as it does elite athletes. Whether you injured your shoulder in a fall or the pain came on gradually, you owe it to yourself
Call us TODAY at 718.747.2019 WHEN: Wednesday, Apr. 24 WHERE: The PT Doctor Clinic how we treat shoulder pain without surgeries, injections, or medications so you can eliminate your pain for good. to come to our FREE Screening Day on April 24 at the PT DOC Physical Therapy clinic. We will evaluate your rotator cuff and shoulder stabilizing muscles to determine the best course of action to help you get full motion and reduce your pain. You will learn what doesn’t show up on an MRI and
The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com
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