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718.747.2019
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September 2025
ON THE
MOVE
FORGET ‘FAKE IT TILL YOU MAKE IT’ TRY LETTING GO INSTEAD
So, Sept. 13 is National Positive Thinking Day. It sounds nice, right? But as a born-and-raised New Yorker, I have to be honest: If you show up grinning from ear to ear in Manhattan, people will look at you sideways. We’re skeptical by nature. We spot truth, and anything that smells fake gets sniffed out quickly. That’s why I don’t buy into “fake it till you make it.” You can try to force a smile or chant affirmations all day long, but if your soul doesn’t feel it, your body will let you know. You’re just pushing against the current (your unresolved pain and bottled-up emotions). And that current is strong. You might make it an hour or a day faking it, but eventually, that will bubble up.
to stay in the role of the victim, that’s your choice. But if you want to be healthy — in your mind, spirit, and body — then there’s only one way: You have to let go. It’s not about saying, “I forgive you, but I’ll never forget.” That’s just throwing a fake bone. Real letting go means going back to that memory and pain and trying to summon the emotion and not finding it there anymore. That’s when you know it’s gone. But how do you get there? Practice. I’ve tried several methods: Maum meditation, which is all about letting go through visualization, and Emotional Freedom Technique (also called meridian tapping) which connects your body and mind through touch. Even in spiritual practices and religions, I noticed there’s always a time for repentance and a space for release. Letting go isn’t a new idea; it’s ancient and universal.
So, what does work? Two words: Letting go.
Through personal experience and years of observation, I’ve come to believe that the real path to positive thinking starts with learning how to release the negativity we cling to. We carry so much with us: anger from old arguments, trauma from past experiences, regrets over what we should’ve done differently. It festers and builds tension in our bodies and toys with our digestion, muscles, and sleep. It’s physiological, not just emotional.
If you’re angry, sad, or afraid, notice where it lives in your body. Maybe it’s in your chest, your gut, your throat. That awareness is step one. From there, give yourself space to release it. Cry if you need to. You can journal, meditate, tap, or pray. The key is just to do something. Because here’s the beautiful part: Once you release the mud, the clean water flows in naturally. You don’t have to force the positive thoughts. They show up on their own, and almost instantly, your outlook shifts and energy lightens. The world seems just a little bit brighter. So, no, I’m not walking around in a state of bliss 24/7. But when I get down, I know where to go. I let go. And the clean water comes rushing in.
Here’s the kicker: You’re not punishing the other person
when you hold onto resentment. You’re punishing yourself. You might think, “No, I want them to suffer,” but it’s you who’s feeling the knot in your chest, tight jaw, and clenched fists. That energy has nowhere to go but inside you. And yet, people say, “Yeah, but you don’t understand what happened to me.” Listen, nobody’s walking through life unscathed. If you want
–Dr. Robert Morea
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Starting Physical Therapy?
Here’s What We’ll Ask and Why It Matters
Make a plan of action. Once we establish your health history, we’ll explore the reason behind your visit. We ask questions like, “When or how did this problem start?” “What have you done for this issue so far? Did it make it better or worse?” and “What do your symptoms feel like? Does it hurt? How badly?” Once we understand your concerns better, we ask you what your goals are. We know you want to get out of pain, but do you want to return to your regular exercise routine, play a sport, or simply sleep without discomfort? Knowing your specific goals helps us create a treatment plan so you can achieve them as soon as possible! Any concerns? After assembling your health history, investigating your current problem, and establishing your goals, we’ll devise a treatment plan to tackle the issue and get you where you want to be. We won’t just run with this plan, however. We want your insight, so we may ask if you’re comfortable, committed, and think you can complete your treatment plan. Be honest with us and yourself. Let us know if it sounds too demanding or doesn’t align with your goals so we can pivot and adjust. You’re probably tired of being asked questions, so it’s a good opportunity to ask some of your
Seeing a physical therapist for the first time can be a daunting experience. You may worry about the different exercises they’ll ask you to complete, the environment of the office, and the questions they’ll ask. Nobody likes going over their health history or answering personal questions, but it’s how we create a treatment plan that works for you, your body, and your mind. We don’t want anyone to feel uncomfortable or anxious about visiting our office, but we know how intimidating the experience can be. You’re in pain and discomfort due to an issue that is entirely out of your control, and you just want relief. You may think we need to jump in and start massaging or exercising, but the initial questions we ask will help us determine the best path for treatment. Let’s walk through some of the questions you can expect when visiting a physical therapist for the first time. Explore your health history. We need to know about your past to maximize your recovery and rehabilitation efforts. We’ll ask what medications you take to determine
if you’re currently on something that will impact your ability to exercise or heal. For similar reasons, we ask about other medical issues like diabetes, high blood pressure, and osteoporosis. We also need to know about your surgical history to ensure we don’t
own. We’ve likely already covered some of the things you were worried about or wanted to learn, but if you want to ask anything else, now is the perfect time. Ask about your therapist’s education and experience, your treatment plan, or anything else! Now that you know more about what to expect during your first physical therapy session, you can rest easy. We’ll do everything possible to help you fix
reaggravate any old problems. This can also alert us to details about your current situation. We may inquire about your mental health and bathroom habits to round out your health history. This might sound unrelated to your current dilemma, but it will allow us to understand better what’s happening with your body. Plus, we can offer advice if your issues have caused any anxiety or depression.
your issue and feel more comfortable. It might take time and effort, but the end result is always worth it. Just stay committed, and don’t be afraid to ask questions or raise concerns!
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It’s Not Just a Lack of Willpower
THE REAL PSYCHOLOGY BEHIND CRAVINGS
Do you ever find yourself reaching for chocolate late at night or suddenly craving salty chips in the middle of the afternoon? You’re not alone and definitely not “lacking willpower.” Food cravings are a complex mix of biology, psychology, and emotional cues, and understanding them can help you respond in healthier, more intentional ways. Cravings are a universal experience. Studies show that over 90% of people experience food cravings, with women more likely to crave sweet foods like chocolate, and men more often craving savory options like meat or pizza. So, if you’ve ever thought you were alone in your cravings, know that this is a near- universal human experience. Your brain’s reward system is driving the urge. Cravings often originate in the brain’s limbic system, responsible for behavior, emotion, and long-term memory. When
you’re stressed or low, your brain searches for a quick dopamine hit, the “feel-good” chemical. Foods high in sugar, fat, or salt can deliver that boost quickly, which is why comfort foods are hard to resist. Processed foods foster addiction. Research from the University of Michigan has shown that highly processed foods can stimulate the brain’s reward centers in ways similar to addictive substances. That’s why stopping after one cookie or chip can feel nearly impossible — the brain is wired to want more. Cravings may signal physical needs. Not all cravings are emotional. Sometimes, your body is genuinely trying to tell you something. For example, craving chocolate may indicate a magnesium deficiency, while craving salty foods can indicate dehydration or a lack of electrolytes. That said, it’s essential to pause and CREAMY CAULIFLOWER SOUP
TAKE A BREAK! Food cravings aren’t just about what’s in the pantry. They’re about what’s happening in your brain, body, and emotions. When you understand the drivers of your cravings, you can make choices that support your well-being instead of fighting these urges blindly. assess. Not every craving means your body needs that exact food. Memories and emotional triggers play a role. Many food cravings are tied to learned behaviors and emotional associations. If you were rewarded with sweets as a child, your brain might now associate ice cream with comfort or safety. These conditioned patterns are powerful, but you can reprogram them.
Inspired by CookieAndKate.com
INGREDIENTS
DIRECTIONS
• 1 large head cauliflower, cut into bite-size florets • 3 tbsp extra-virgin olive oil, divided • 1/4 tsp fine sea salt, plus more • 1 medium red onion, chopped • 2 cloves garlic, pressed or minced • 4 cups vegetable broth • 2 tbsp unsalted butter • 1 tbsp fresh lemon juice • 1/4 tsp ground nutmeg • 2 tbsp chopped flat-leaf parsley, chives, or green onions for garnish
1. Preheat oven to 425 F. 2. On a rimmed baking sheet lined with parchment paper, toss cauliflower with 2 tbsp olive oil. 3. Arrange cauliflower in a single layer, sprinkle with a little salt, and bake 25–35 minutes until tender. 4. In a soup pot, warm remaining olive oil and cook onion and 1/4 tsp salt until soft. 5. Add garlic and cook 30 seconds until fragrant, then add broth. 6. Add all but 4 cauliflower florets to the pot and simmer for 20 minutes. 7. Transfer mixture to a blender, add butter, and blend until smooth. Then blend in lemon juice and nutmeg. 8. Garnish with cauliflower florets and serve. Add parsley, onion, and chives as desired.
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718.747.2019
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theptdoctor.com
Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.
1. The Dirty Truth About Positivity INSIDE THIS ISSUE
2. Physical Therapy Questions That Help Us Help You Heal
3. What Your Food Cravings Are Trying to Tell You
Creamy Cauliflower Soup
4. The Power of Everyday Walking
CAN YOU WALK YOUR WAY TO STRONGER MUSCLES?
THE SECRET TO STRONGER STRIDES When you think of building muscle,
and thicker. You probably won’t achieve this on a casual stroll, but picking up the pace, especially on an incline, can increase muscle activation significantly. Incorporating inclines into your walks is one of the best ways to increase the muscle-building benefits of walking, but walking on uneven terrain can also help. Walking on sand and dirt trails makes your calf muscles work harder and can even help engage other muscle groups, including those in your core, thighs, and glutes. Another strategy is to add weighted gear, like a weighted vest, ankle weights, or even a loaded backpack. Adding weight can also help you burn more calories on your walks. Of course, none of these strategies will give you a rippled physique through
what comes to mind? For most people, it’s likely lifting exercises or equipment like free weights and strength training machines. But what about walking? You’re probably not thinking about building muscle when you go for a walk. It’s too simple and gentle an exercise, right? That’s true, but with the right intensity, duration, and frequency, it can also support muscle growth. If you’ve ever walked up a big hill or taken a brisk loop around your neighborhood, you probably know what it’s like to feel your calves burn. That soreness is a sign of muscle fatigue and development. To build muscle, our bodies must experience enough resistance to break down muscle fibers. When those fibers are repaired, the muscles get stronger
walking alone. You should prioritize activities that use fast-twitch muscle fibers to really bulk up. These activities require sudden bursts of energy, such as weightlifting, sprinting, and jumping. You also need to focus on a healthy diet and ensure adequate protein intake. Walking might not be ideal for muscle growth, but it’s still a great everyday activity. It increases your heart rate, helps maintain flexibility and balance, and promotes overall fitness. And even if it won’t leave you flexing in front of the mirror, it can help increase tone and build strength where it counts.
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