October 2017
ThankYou for Your Referrals High-fives to all of the people who referred someone! Tara Family Dr. Philbin Lauren Foti John Duncan Dr. Notte CRAFTON-INGRAM SHOPPING CENTER 37 FOSTER AVE. PITTSBURGH, PA 15205 TWO LOCATIONS: KENMAWR PLAZA 566 PINE HOLLOW RD. MCKEES ROCKS, PA 15136
THEMOST WONDERFUL TIME OF THE YEAR IN OUR HOUSE, HALLOWEEN ISN’T JUST ANOTHER HOLIDAY
We truly appreciate your referrals. They are the greatest compliment we can get. One thing that’s probably easy for you to picture is how great of a hostess she is. That happy and welcoming attitude she shows our patients comes in full force when she has company over. Those Hallowe n parties, which mostly died down since our kids were born, were a blast. Everyone dressed up and had a great time. Would we be able to claim that we’re Halloween fans without going all-out on the costumes? One year we were Greek — she was Medusa and I was a statue. We got a lot of comments on that one. She also puts together one heck of a witch costume. Tamara loves scary movies. Earlier this year, she took our oldest son to see “It” the weekend it came out. They talked about it for weeks. Her favorite scary movie? “Halloween,” of course. One year I decided to play on that to give her a good old-fashioned scare. At the time, she worked as a nurse, and they usually have crazy hours. She wasn’t able to host a party because her shift didn’t end until 11. Luckily, that gave me plenty of time to get the house ready. When she came home, the lights were out and the Halloween theme music was playing. She went to turn on the lights, but I had duct taped them down. She ventured into the apartment, calling out, “George?” but I didn’t answer. She went from one room to another, Those who know my wife, Tamara know her for her kindness, positive energy, and cheerful demeanor. You’d never know she has such a penchant for Halloween and all the scary things that come with it. It’s actually her favorite time of the year. I’m a big fan of the holiday, myself. As a kid, I looked forward to it more than any other holiday, except Christmas. So, when Tamara and I got married and she said she wanted to host Halloween parties every year, I was completely on board.
We love Haloween in our house, so the costumes are important to us.
Geisler Family Paula Reimer Regina Osman Diane Cyprych Louis White
trying to turn on the lights. But I wasn’t inside the apartment — I was sitting outside on the balcony, dressed in a full Michael Myers costume, watching her through a window. She gave little yelps of fright each time she entered a new room and tried to turn on the lights. (The poor neighbors probably wondered what the heck was going on.) Then, finally, she found me on the balcony and screamed. Before you think I’m a terrible husband, you have to remember: She loves this stuff. She still talks about it as one of her favorite Halloweens. I was glad I could give her a scary experience, even though her work prevented her from having a proper party. This year, we’ll probably do something on a smaller scale. We’ll have the nephews and nieces over and play charades, have the kids race to see who can “mummify” their partner in toilet paper the fastest, stuff like that. We’ll dress up and pass out candy. Holidays change when you become a parent, but when you see the kids dressed up, laughing, and creating great memories, it’s hard to complain. – George Hess
We truly appreciate your referrals. They are the greatest compliment we can get.
ENTER TOWIN! Find the misspelled word in this newsletter and call 412-771-1055* for your chance to win a $10 gift card! CALL 412-771-1055 *CONTEST FOR PAST AND PRESENT HESS PHYSICAL THERAPY PATIENTS ONLY. CONGRATULATIONS TO LAST MONTH’S WINNERS: LITA FUZE
JEZIAH BARLOW HILDA MCNABB SCOTT LANGFIELD SHARON LEWIS MICHELE SEELING
Kenmawr Plaza • 412-771-1055 | Crafton-Ingram Shopping Center • 412-458-3445 | 1
HOWTO HELPYOUR KIDS GET OVER THEIR FEAR OF THE DARK
For many kids, there’s nothing scarier than the unknown of a dark room. Luckily, there are ways to help your child overcome the terror they feel as soon as you turn out the light. You can chase the beasts away for good, just in time for the spooky Halloween season.
The first step to curing a child’s fear of the dark is to find out exactly what they’re afraid of. Ask your child what scares them, using open-ended questions. Don’t belittle or dismiss their specific fears. As trivial as it may seem to you, it’s all too real to your kid. A simple statement like “I can see you’re really scared” can go a long way. Then, you need to ensure your child feels safe in the dark. Spend some time with them after the lights are off, calmly reassuring them that they’re safe in their bedroom. Show that there’s nothing to be afraid of, whether by shining a light into the closet or taking a look under the bed — with the child looking too — to prove there’s nothing to worry about. Empower them to banish their fears
themselves. If they get frightened and run into your bedroom, escort them back to their own bed and help them relax. Their own bedroom must become a safe space. Only give your child healthy snacks before sending them to bed. Sugars and processed foods activate brain activity, putting your kid on high alert. Try vegetables, nuts, or string cheese. Of course, adding more light is always an option as well. Get a lamp with a dimmer that goes on their night stand or plug in a few fun night lights. Over the period of a few months, steadily decrease the amount of light in the room. Eventually, they’ll be fully acclimated.
DON’T TAKE OUR WORD FOR IT! HEAR FROM OUR PATIENTS THEMSELVES!
“I was very happy with the treatment I received at Hess Physical Therapy. The injury that occurred during my duty day as a police officer left me with severe left knee pain, and some days made it hard for me to walk. With the support, help, and effort of Jessica and the other members of the physical therapy staff, I am now
I was helped every visit by Amber (three days per week at first) and also by Dan on occasion. They both continuously pushed me during every PT session. I got better after only two weeks, and then I only had to come two times per week. Week by week, improvement increased, and very soon, I was back to gardening and other normal activities, like walking my dog, Rylie, and playing golf! I went from a cane to normal walking and exercising in several weeks thanks to Amber and Dan’s advice!” –Al End “I have been to Hess Physical Therapy for other problems in the past. I would not go anywhere else if I needed physical therapy. They are very professional and know how you feel to give you the best
able to perform at work with no pain. I have come to Hess Physical Therapy in the past and will always recommend them to others for great care and treatment from the staff. Thank you!” –Ryan Lawrence
“After a few days of heavy gardening, my right knee had a terrible pain on the right side and I had trouble putting weight on it. I immediately called Hess PT, and I was put in the same day!
treatment possible. They truly care for their clients. I would recommend them to everyone who needs PT. Thank you, Sean and all your helpers, for working with me and getting me back
2 | Kenmawr Plaza 566 Pine Hollow Rd., McKees Rocks, PA 15136 • Crafton-Ingram Shopping Center 37 Foster Ave., Pittsburgh, PA 15205
COUNT MACROS
REFRIED BEAN PABLANOS WITH CHEESE
FOR MORE PERSONALIZED WEIGHT LOSS
This vegetarian meal comes together in less than 15 minutes. It’s the perfect way to avoid takeout on a busy weeknight.
INGREDIENTS • 4 medium poblano chilies, halved and seeded • 1 (16-ounce) can fat-free refried beans • 1 (8.8-ounce) pouch microwaveable cooked long-grain rice
• 1/2 cup picante sauce • 1 cup (4 ounces) pre- shredded reduced-fat 4-cheese Mexican blend • Chopped fresh cilantro (optional)
Dream up your favorite food. Now, think about the last time you ate it. Is it rich, delectable, and a food you avoid so you can fit into your pants? What if there was a diet that made room for it and still allowed you to lose weight? Welcome to the wonderful world of macro dieting. It’s all about balancing the food we eat with our lifestyle and genetic makeup. Often referred to as IIFM (If It Fits Your Macros), macro diets are one of the hottest — and most flexible — nutrition plans out there. Remember the food pyramid? Macro diets recall that straightforward figure. They focus on the three macronutrients we get from food: protein, carbohydrates, and fat. These three nutrients are distributed into a ratio of how much you’ll consume on a given day. Unlike similar counting-based diet plans, the macro diet gets personal with its breakdown of calories. The exact ratio varies according to your metabolism, activity level, and goals. Your macros might be 40 percent protein, 40 percent carbohydrates, 20 percent fat, or 50 percent protein, 25 percent carbohydrates, 25 percent fat. What’s the benefit of this extra calculation? Whereas many diets generalize calories into one number, the macro approaches them more holistically. Not only does it take into account your weight, but it also bases your macros on your energy use (most often using your basal metabolic rate, or BMR). Basically, the macro approach is more personal. Need help tracking your macros? There are a number of apps out there that offer to count them for you. Some even allow you to scan food labels at the store. On top of that, many trainers offer these services. All of these options can help you reach your macro goals and still give you time to go on a run. Like any diet, there are weaknesses. The macro diet offers a lot of flexibility, but if you eat ice cream for dinner, even if it fits your macros, you’ll probably have a tougher time getting to the gym and halting your Netflix binge. When it comes to this diet, you’ll need to choose the foods that make up your protein-carbohydrate-fat ratio. Consulting a nutritionist can be a great way to determine what macros will help you feel your best.
INSTRUCTIONS 1. Place chili halves, cut sides up, on a round microwave-safe plate. Cover with wax paper; microwave on high 3 minutes. 2. While chilies cook, combine beans, rice, and picante sauce in a medium bowl, stirring well. Spoon bean mixture into chili halves. Cover with wax paper; microwave on high 2 minutes. 3. Uncover chilies, sprinkle each half with 2 tablespoons cheese, and microwave on high 1–2 minutes or until cheese melts. Sprinkle with cilantro, if desired. to 100-percent range of motion. I will keep up with the stretches and strengthening program Sean gave me!” –Joseph Pallotti PERFECT ATTENDANCE WINNER! Congratulations to Jaziah Barlow , Recipe courtesy of CookingLight.com.
winner of our monthly drawing for patients who make all of their
scheduled visits. Congratulations, Jaziah! Enter to win!
Kenmawr Plaza • 412-771-1055 | Crafton-Ingram Shopping Center • 412-458-3445 | 3
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
KENMAWR PLAZA 566 PINE HOLLOW RD., MCKEES ROCKS, PA 15136
INSIDE THIS ISSUE:
The Most Wonderful Time of the Year!
Page 1
Cure Kids of Being Afraid of the Dark
Page 2
Patient Testimonials
Page 2
Refried Bean Poblanos With Cheese
Page 3
Do You Even Macro?
Page 3
The Acropolis of Athens: Tips for Your Trip Back in Time
Page 4
THE ACROPOLIS OF ATHENS:
OTHER LOCATION: CRAFTON-INGRAM SHOPPING CENTER 37 FOSTER AVE., PITTSBURGH, PA 15205
When people think of a vacation to Greece, the first images that come to mind are often the picturesque beaches of Mykonos Island or plates of delicately layered moussaka. But no trip to the cradle of Western civilization would be complete without a visit to one of the most incredible historical sites in the world: the ancient Acropolis of Athens. TIPS FOR YOUR TRIP BACK IN TIME
Around 468 B.C., while Athens was enjoying its status as the greatest cultural hub of the era, Pericles initiated a robust reconstruction of the Acropolis. Almost half of the population was on the public payroll during the project, generating what would become many of the most memorable structures in history, including the famous Parthenon. Today, the ruins of the Acropolis still stand, a testament to the ingenuity of one of the most advanced civilizations of the classical age. If you plan on exploring the breathtaking ruins and the Acropolis Museum, which houses over 4,000 artifacts from the site, it’s a good idea to avoid the Mediterranean cruise hordes and get there early, as close
to 8 a.m. as possible. A four-day pass to peruse the Parthenon, the temples of Athena and Zeus, and many other world-famous sites costs
around 12 euros, but keep in mind you can visit each site only once per pass. Due to the scorching heat that hits the area in the summer, you may want to visit during late winter or early spring. To absorb the incredible history of this ancient monument, it’s a good idea to either pay for the audio guide as you enter or go to the
“Watch, Read, Listen” section of ricksteves. com and download his audio guide for free. You can also get a full tour from a local guide. Head to toursbylocals.com/Athens-Tours to find the perfect guide for your trip.
4 | Kenmawr Plaza 566 Pine Hollow Rd., McKees Rocks, PA 15136 • Crafton-Ingram Shopping Center 37 Foster Ave., Pittsburgh, PA 15205
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