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Goal-Setting Season My Passion for New Year’s Resolutions
I might be in the minority, but I love New Year’s resolutions! I’m hopelessly addicted to goal setting, going so far as to help other medical practice owners come up with yearly goals. For the past few weeks, I’ve been driving my staff and my husband crazy because I can’t stop discussing my ideas with them. Throughout the years, I’ve tried all manner of methods for creating actionable goals that I can stick to. I hit upon a productive method a few years ago that’s worked well for me. I make all of my goals adhere to an overarching theme. In 2017, that theme was “sharpen the saw.” I’m still trying to come up with a catchy title for this year’s theme, but the general sentiment is that I want to focus on where I can invest 10 percent more energy in aspects of my life to get an exponential return. Rather than focusing on brand-new goals in 2018, I want to ask myself how I can become more effective at the things I already do. Maybe I’ll call it “the power of 10 percent.” For example, I meditate every morning. It helps me clear my head, center myself, and approach each day with the best possible mindset. So, how do I get 10 percent better at meditating? I recently purchased a Muse neurofeedback device, which monitors your brain waves. It works similarly to how a Fitbit monitors your heart rate during exercise. With this device, I’ll be able to tell how effective my meditation is and hopefully increase the value I get out of the time spent meditating. PROFESSIONAL PT PATIENTS, ENTER TO WIN! Review us on Google , refer a friend , or like us on Facebook for a chance to WIN a $25 Gift Card!
Similarly, I want to improve the quality of my media consumption by 10 percent. I am already an avid reader — I usually juggle three books at a time — and I’ve been listening to classical music on WCRB as often as I can. To give myself a 10 percent boost in this area, I’m resolving to listen to some of the massive podcast library sitting on my phone. I subscribe to a wealth of podcasts on topics ranging from business to self-improvement, but I hardly ever listen to them. In 2018, I’m hoping to change that. These goals aren’t anything grandiose like changing the world, but I think that’s part of what makes them doable. They aren’t abstract, and they all add up to one big goal focused on self- betterment. Putting them all under one theme is a big help because it allows all of my resolutions to work hand-in-hand. If you want to adopt this method for your resolutions, I suggest you start by creating a theme that’s meaningful to you. Put it on an index card and leave it in a place where you can’t ignore it — my desk at work, my daily journal, and the bathroom mirror at home are my personal favorites. Once you have a powerful theme, you’ll find that the specific goals create themselves. You may look back in December and rue a couple of small goals you didn’t quite accomplish, but I’m willing to bet you’ll achieve most of them. At year’s end, you’ll be able to reflect on them and celebrate your accomplishments.
Happy New Year! May 2018 be the year you stick to your resolutions. –Dr. Stacey Raybuck Schatz
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Want to See Better Report Cards in 2018?
Success Stories Set Reward Milestones Positive reinforcement will propel your kids to keep reading long after the calendars have turned. For a certain number of books completed or hours spent reading, offer them a prize. You can Make Reading a Family Resolution Every parent wants to see their child do well in school, and there’s one fun activity that benefits students of all ages: reading. In a world with so much stimulation, however, it can be difficult to motivate kids to put down a screen and pick up a book. New Year’s resolutions are the perfect opportunity to make reading a priority. Here are a few tips to make 2018 the year your kids become bookworms. Make It a Family Resolution There’s no better motivator than solidarity! Plus, we’re guessing everyone in your household could stand to read a little more. You don’t have to read the same books or set identical goals, but it’s a lot more fun when everyone participates. Schedule weekly reading discussions so everyone can share the cool stories they’ve read. Stack your completed books in your house somewhere as a monument to all the knowledge your family has gained.
even create a big end goal to really cement those reading habits. Better yet, set a combined goal that the entire family can work toward. Don’t be afraid to pull out all the stops. If your kids know that reading one book per week through June means an extra-special summer vacation, their enthusiasm won’t wane come spring. Use Reading Apps Goodreads is a social network for bibliophiles. You can find recommendations, share ratings, and create lists of both completed and to-be-read books. Users also create reading lists based on topic, genre, decade, and more. With over 2 billion books added, you’ll never run out of inspiration. Biblionasium offers the same services, but it’s designed specifically for children. Talk to other parents and create a network of friends and classmates. After all, nothing is cooler to a kid than what their friends are doing. Avid readers tend to do better academically from kindergarten through college. In fact, a study from the Journal of Education and Practice found that reading comprehension predicted success in other subjects more than any other factor. If you want to see improved report cards, make a reading resolution for your entire household.
WHAT OUR PATIENTS ARE SAYING ...
“For the past five years, I never knew when my back would go out, leaving me out of commission for at least two days in extreme pain. Between these episodes, I refrained from activities that might aggravate my back (e.g., yard work and household chores). Even just emptying the dishwasher and doing laundry became uncomfortable. I attended a free back seminar at Professional Physical Therapy and began a course to alleviate my pain
“I came in with Achilles tendinitis in my left foot and worked with Alex, Susan, and Amber for the last five months. Stairs were difficult, and I even felt pain when swimming. They were able to help me loosen up the tendon and teach me exercises to prevent the pain from coming back. The team in the back and in the front office kept the atmosphere light and enjoyable. There was always something to laugh at!
and strengthen my body. Dr. Patt, Sue, and Amber have been the key to helping me achieve my pain-free goal. Every visit is a positive experience; from reception to exercises, it is a supportive environment. Thank you for helping me and guiding me back to health as the holidays approach! Exercises for a lifetime!”
Thank you to everyone at Professional PT!”
“My experience here was outstanding! I have had two surgeries on my left wrist, and after the first surgery, I went elsewhere for physical therapy, and I didn’t seem to get any better. I had trouble doing almost anything with my left hand. After the first therapy, nothing seemed to get better, so I was then seen by
“When I first came to ProPT, it was during the summer, and no one wants to be hurt during the summer, so you can imagine how miserable I was. To make matters worse, the pain in my hip prevented me from dancing. All day, every day, I’m dancing, whether it be at dance, at school, or in my room jamming out. I was so relieved when I came to ProPT and Dr. Patt said he could
my doctor, and we decided on a second surgery. So, after that surgery, I found this place and saw nothing but great reviews, and I figured I would give it a try. After months of physical therapy here at ProPT, my hand has never felt better. The exercises, strengthening, and therapy all together have made my wrist and hand stronger, and I’ve been able to get back to work. The staff and professionalism here were better than I had ever received. I highly recommend this place to anyone. They did an outstanding job with me, and I couldn’t thank them enough.”
help me. Then, school started, and I was having trouble not just at dance, but sitting in class just felt uncomfortable. Even walking from class to class was painful. Then, at dance, I started rehearsing for ‘The Nutcracker’ and learning choreography for the rest of the year. My teachers saw me as nothing but injured. That alone was hard, but after coming to PT every week, my hip started feeling better, and they reassured me that I was going to get better!”
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NEW YEAR NEW YOU!
Are you feeling stiff or tight? Do you have difficulty going up or down the stairs? Are you struggling with weakness or a lack of flexibility?
Start 2018 off on the right foot with a checkup from your physical therapist. A checkup can help diagnose:
• Stability or balance issues • Weakness • Joint pain • Shoulder, neck, or back pain • Range of motion issues
COME IN FOR YOUR FREE CHECKUP
• Vestibular issues • And much more!
Don’t let physical limitations stop you from achieving great things in 2018. Our staff of qualified professionals are here to help you meet your physical goals and set you on the path to a healthy and happy new year.
ProPT is setting aside 6 FREE checkups for the next 2 weeks. Contact us today and mention this flyer to find out more information! email@example.com 508.528.6100
What are your goals for 2018? If you haven’t set them, it’s not too late! The journey to a better version of yourself begins with goal setting. Without goals, it’d be like trying to throw a dart without a target. Don’t go another day without defining what you want from 2018. Write it in the spot below!
MY MAIN GOAL IS:
Don’t let the pain of 2017 stop you from becoming your best self in 2018. Whatever your New Year’s resolutions are, let us help. Our staff is the best Massachusetts has to offer.
Happy New Year
OUR CERTIFIED PROFESSIONALS ARE: • Fully licensed • Experienced in multiple physical therapy methodologies • Qualified • Caring • Compassionate
• Goal-oriented • Empowering • Committed to restoring your well-being as soon as possible Contact us today and let our team set you on a physical therapy path that will help you achieve your 2018 goals. 508.528.6100
of the Month
FRANKLIN FOOD PANTRY
“I am very honored to be selected as Patient of the Month. PT is very difficult, but choosing a charity was also difficult, especially when there are so many worthy causes. My decision to choose the Franklin Food Pantry is based on wanting the donation to stay local and support our community. In hearing stories where so many are still going hungry, when there is so much waste and excess, I find this particularly troubling. “Franklin Food Pantry supports over 1,000 individuals a year, many of them children and seniors. I have been impacted by a situation that I had no control over and was able to seek assistance at PT to make my life better. The food pantry assists many who had been affected by adverse situations, and my hope is that the donation helps make someone’s life a little better.” Pam has been to Professional Physical Therapy multiple times over the years, and over that time, she has become like family. Through all of the ups and downs, Pam has always been focused on her goals and doing all that it takes to achieve them. Pam is the exact patient we think of when we think of Patient of the Month. Congrats, Pam!
Pistachio Goji Berry Granola Want to spruce up your morning yogurt? Top it with this tasty granola. Even better, swap out the dairy for coconut yogurt and enjoy your vegan breakfast.
Recipe inspired by PinchofYum.com.
• 1/3 cup pistachios, chopped
• 1 cup rolled oats • 1/2 teaspoon salt • 1 tablespoon coconut oil • 3 tablespoons maple syrup
• 1/4 cup coconut flakes • 1 teaspoon cinnamon • 1/3 cup goji berries
Directions 1. Heat a large skillet over low heat. Add oats in a thin layer and toast for 1–2 minutes. Add coconut oil and salt, then stir. Continue toasting for 5–7 minutes, stirring occasionally. 2. Add maple syrup 1 tablespoon at a time; stir to coat. 3. Once oats are toasted, add pistachios, coconut flakes, and cinnamon. Cook slowly until pistachios and coconut flakes are toasted but not burned, about 5 minutes. 4. Remove from pan and stir in goji berries. 5. Let cool and enjoy as a snack or on top of your yogurt!
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INSIDE THIS ISSUE
Set Awesome Goals for 2018 | The Resolution That Leads to Better Grades | Pistachio Goji Berry Granola
Thank you for being part of the Professional Physical Therapy family!
The Heart-Healthy Lifestyle
Improve Your Health With the Mediterranean Diet Calorie-cutting diets have become a thing of the past. Instead of depriving our bodies of nutrients, we’ve turned to lifestyle changes. Losing weight and reaching a healthy nutritional balance isn’t easy, and a few months of eating 1,000 calories per day just doesn’t cut it. Enter the Mediterranean diet, a lifestyle change that’s become quite popular and effective. This diet is inspired by the traditional eating habits of people in southern Italy, Greece, Turkey, and Spain. According to the Mayo Clinic, it is a realistic and sustainable way to reduce disease-causing inflammation and lose weight, and it is one of the most heart- conscious ways of eating. The Mediterranean lifestyle promotes heart- healthy foods, including the following:
However, if you craft meals with beans or lentils as your main source of protein and eat mostly plants and whole grains, the Mediterranean diet is far less expensive than processed foods. Some Mediterranean diet enthusiasts may believe that if a daily glass of wine is good for your heart, then three glasses per day is okay, too. While moderate amounts of red wine certainly have unique heart benefits, drinking too much has the opposite effect. The Mayo Clinic recommends no more than 5 ounces of wine daily for women and men over 65, and no more than 10 ounces per day for those under 65. Anything more is bad for your heart. But even if you switch over to Mediterranean-friendly recipes, your work doesn’t stop there. It’s also important to mirror the other ways Mediterraneans live their lives. When it’s time to eat, don’t rush or watch TV. Sit down, relax, and enjoy a leisurely meal with others. And of course, get plenty of exercise.
Nuts and seeds
Legumes and beans
Herbs and spices
Wild-caught fish and seafood
High-quality, pasture-raised poultry, eggs, cheese, goat milk, and yogurt Red meat, but only on special occasions
Daily glasses of red wine
Following the Mediterranean diet has many benefits. The Mayo Clinic credits this lifestyle with reduced incidences of cancer and Parkinson’s and Alzheimer’s diseases. In addition, women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer. But there are still a lot of misconceptions surrounding this lifestyle change. Many people believe it costs a small fortune.
Fresh fruits and vegetables, especially leafy greens and non-starchy veggies
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