The Physical Therapy Doctor - October 2022


Hours of Operation: Monday–Friday 8 a.m. – 4 p.m.

October 2022




Growing up, my grandparents lived just a subway ride away on the border of Brooklyn and Queens. My brother and I visited all the time because my grandfather loved baseball just as much as we did. One day, we were at their house when I noticed something strange sitting on a shelf. “Hey, Grandpa, what’s up with this weird baseball glove?” I asked. The glove only had three fingers! Grandpa took it down and showed us how you were supposed to wear it, with two fingers in each of the first two holes and your thumb in the third one. “This is how they looked back in my day,” he said. He used that very glove to play stickball in the New York City streets. We couldn’t believe it, so Grandpa showed us old black-and- white pictures of baseball players from the ’20s and ’30s. Sure enough, they all had three and four-finger gloves! My brother and I thought this was hysterical, so we took turns wearing the glove. It felt funny on my hand with its worn- in pocket and stiff edges. My amazement must have really shown because Grandpa said, “Take it — it’s yours!” I’ve treasured that glove ever since. Like I told you last month, it’s my favorite thing in the box of baseball memorabilia that I keep in my garage. I played baseball whenever I could as a kid, and every time I pulled the glove out for a game (my brother and I used it as a catcher’s mitt), it reminded me of my grandpa. I thought of him all the time while running from the first-base hubcap to the second-base sewer plate, games of “sewer to sewer,” or bouncing from field to field in Juniper Park. I loved the game so much that at one point I played on three Little League teams. (I just changed my uniform as I ran from one game to another.) Grandpa had a real attachment to watching us play baseball. He was an athletic guy, but neither of his kids got involved in sports. When my brother and I signed up for Little League, his eyes went wide: Finally, his own blood played his sport!

Grandpa never missed a game. He showed up like clockwork, dragging his lawn chair behind him, and pitched it to the side of the outfield for a good view of the action. After the game ended, we went over the play-by-play together, and he fed off our energy. Baseball wasn’t the only thing Grandpa and I bonded over. In a roundabout way, he actually introduced me to PT. When I was 17 years old, he had a stroke and wound up in the hospital. I visited him regularly and watched his PT help him with rehab. Grandpa seemed determined to get back on his feet. (He was a snowbird and really wanted to make his annual drive down to Florida.) So he worked hard and fought for his independence. It was amazing to watch! When he walked out of the hospital, it planted a seed in my mind — I could help people do that, too. If you come in for a PT visit this month, do me a favor and say a little thank you to my grandpa. He gave me the best baseball glove in my collection and my future career.

–Dr. Robert Morea 718.747.2019 • THEPTDOCTOR.COM • 1

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Slow down. Try savoring the process of a task, even if it isn’t your favorite thing to do. Paying deliberate attention to your daily actions and activities, like doing the dishes or even folding laundry, promotes healthy focus and reduces feelings of being overwhelmed.

Have you ever sat down to eat a bowl of ice cream, then looked down a minute or two later to notice you only have one bite left? What about reaching your destination in the car and not recalling one thing about the entire trip? With the hustle and bustle of our daily lives, it’s tough to be present 100% of the time, but we shouldn’t let our minds go on autopilot. Not only can this be a safety hazard, but it may also impact important relationships and reduce our enjoyment and satisfaction.

Get moving. Incorporating exercise and movement into your daily routine helps you to become aware of your body’s sensations. You’ll be more appreciative of how your

With busy schedules and long to-do lists, how can we be more mindful?

Here are four tips to help you embrace the power of now!

body responds to different stimuli and movements, and this trains you to be more aware of yourself.

Use the power of meditation. You don’t need to meditate for a long time, and it certainly doesn’t require special poses or guidance. But taking just five minutes out of your day to focus on your breathing and clear your mind counts as meditation. It can help you to be more aware, present, and productive, especially in times of stress.

Practice mindful eating. Do you always eat in front of the television or computer? Try eating without distractions, dine in good company, or pay closer attention to flavors and textures of the meal — it’s good for both your body and soul!

Stretching Beyond Your Comfort Zone THE BENEFIT OF TRYING SOMETHING NEW

Since its invention, physical therapy has helped countless people heal and live fuller lives. But there’s more to physical therapy than just recovery. PT is also about constant improvement

Change can be frightening, as can any situation where we don’t know what to expect. But what’s the worst possibility if you pick up a paintbrush, tennis racket, or gardening shovel — even if it doesn’t work out? Once you consider what you’re afraid of, you’ll probably realize just how little rational sense it makes. And it’s well worth overcoming your hesitation. Trying new things helps you build resilience, find skills and passions, meet new people, and keep your mind and body at their best. The process makes us more well-rounded individuals. And even better, it makes us happier and healthier. The hardest part is deciding to take on a challenge and get started. Just remember that you won’t be good at everything. That’s what many people really fear when they resist trying something new — they don’t want to look silly. But it’s fine if you pick up piano or join an intramural soccer team and decide it’s not right for you. The goal isn’t to become great at everything but to be willing to try something. Approach your new endeavors (and yourself) with good humor while giving your best effort. Remember, stretching is good for you.

and a willingness to both figuratively and literally stretch yourself beyond your comfort zone. Since October is Physical Therapy Month, there’s no better time to try something new. Many people enter physical therapy with apprehension. They don’t know what to expect, think physical therapy is not for people “like them,” or believe it won’t work. Feeling nervous is natural, but being successful at physical therapy is about committing oneself to the process. Those who don’t put in the effort will progress much more slowly than those who do. Of course, trying new things comes easier to some people than others. Some crave new stimulation at every turn, while others like a neatly ordered and predictable life. Most of us are somewhere in the middle, but we commonly get stuck in a rut because we continue doing what we know comes easily — and because, deep down, we’re afraid.

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HUNGRY FOR HEALTH The Shift Toward Plant-Based Eating

Plant-based may reduce your risk of cancer. The nutrients present in plant-based foods reduce the risk of getting several types of cancer. Plant-based foods contain phytochemicals, which shield the cells in your body from damage and have awesome anti-inflammatory properties. So, load up on those legumes, whole grains, fruits, and veggies — your body will thank you!

The appetite for plant-based foods isn't slowing down — in fact, it's rising. According to a 2021 Bloomberg report, by 2030, the plant-based food industry is projected to hit $162 billion! Eating plant-based means finding food sources that originate mainly from plants, inherently focusing on fresh produce, whole grains, beans, legumes, seeds, and nuts. Let's explore the benefits of eating plant-based! Plant-based keeps your heart healthy. According to studies posted in the Journal of the American Heart Association, consuming a diet high in plant-based foods may lower the risk of heart attacks and cardiovascular disease. Meat contains saturated fat, which studies show increases the risk of heart problems. But, it’s also important to make sure your plant-based choices are heart friendly, too! Load up on fruits and vegetables, whole grains, and legumes and avoid refined grains, fatty foods, and sugary beverages! Plant-based lowers your blood pressure. Plant-based diets are linked to lower blood pressure, which greatly reduces the risk for strokes, cardiovascular disease, and Type 2 diabetes. The risk of hypertension, or high blood pressure, increases in people who consume large amounts of animal products such as meat and dairy. Even just limiting the amount of meat and dairy in your diet is proven to make a difference!

Plant-based can help you lose weight.

Typically, plant-based foods are lower in calorie density than meats and other animal products, thus you can fill up on fruits, vegetables, and whole grains without the same calorie burden you may experience from other sources of food. With all of the health-based advantages of shifting toward a plant-based diet, more people are catching on and making the switch or reducing their meat intake. What’s on your plate?

Creamy Baked Pumpkin Risotto Nothing highlights fall quite like pumpkin- inspired dishes. Grab your blankets, turn on your favorite movie, and enjoy a delicious meal.


Inspired by



• 5 cups of low-sodium chicken or vegetable broth • 2 cups Arborio rice • 2 cups of pumpkin, diced • 1 1/2 cups canned pumpkin purée • 1/2 yellow onion, minced • Salt, to taste • Pepper, to taste • 1/2 cup fresh basil, chopped • 1/4 cup grated Parmesan cheese • 2 tbsp mascarpone cheese • 2 tbsp olive oil

1. Heat the oven to 400 F and arrange a rack in the middle. 2. In a 3-quart baking dish, combine broth, rice, diced and puréed pumpkin, and onion. 3. Season with salt and pepper, then stir until evenly combined. 4. Cover tightly with aluminum foil and bake until water has been absorbed and rice granules are puffed. 5. Remove from the oven and stir in basil, grated Parmesan cheese, mascarpone cheese, and olive oil.

718.747.2019 • THEPTDOCTOR.COM • 3

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718.747.2019 212-73 26th Ave. Bayside, NY 11360

Hours of Operation: Monday–Friday 8 a.m. – 4 p.m.

1. The Secrets of the 3-Fingered Glove 2. 4 Tips for Being More Mindful INSIDE THIS ISSUE

Why You Should Try Something New

3. The Benefits of Plant-Based Eating Creamy Baked Pumpkin Risotto

4. 5 of the Best Online Workouts

it up freely. One day, you can engage in weightlifting, and the next day, you can be bending and twisting with yoga. From cardio to Pilates, Daily Burn has it all! Nike Training Club From the comfort of your home, you can take part in a wide variety of workouts with trainers available to meet you where you’re at and help you achieve your fitness goals. Whether mobility, strength, or weight loss is your goal, Nike Training Club has multiple options available for you. Best of all, it’s free! Peloton App By now, you’ve surely heard of Peloton, the revolutionary stationary bike. But it’s much more than a bike! The app offers both on-bike training and fun rides and tons of off-bike workouts to keep things mixed up! For those times when a quick at-home workout is just what you need, or the gym is just not your cup of tea, these online classes and programs are your perfect go-to!

The Top 5 Online Workouts Today GET IT DONE!

While we adjusted to spending more time at home, 2020 and 2021 were the years of online workouts, and they are only becoming more popular. The ease of burning calories and building strength right from the comfort of your own home is enticing and practical! Online workouts save time and money, offer privacy, and are flexible. In fact, getting in a quick 20-minute workout has never been easier! Here are some of the best tried and proven online workout programs to check out. Crunch Fitness Live Crunch Fitness has many physical locations nationwide, but they also have a fabulous online workout program that offers tons of variety, new movements,

and on-the-fly workouts tailored to your individual fitness level and needs. Over 85 workouts are available 24/7, and you can even customize your workout and playlist! E.F.F.E.C.T. Fitness on Demand This boot camp-style workout program is available for free on Instagram live or on-demand. Those who have tried it are raving about the energy of the classes, the virtual community presence, and the variety of movements offered. It will build your stamina, strengthen your body, and have you sweating in minutes! Daily Burn This workout program features both group workouts and one-on-one training. With thousands of choices, you can mix

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Bone Strengthening and Balance Training Workshop

Do you have osteoporosis or osteopenia? Will your bones withstand the impact if you were to fall? Learn how to increase bone density naturally to reduce your risk of breaking a bone. The bioDensity machine has been proven to build bone density 2%–4% per year. This is safe and easy! It’s covered by health insurance.

bioDensity machine (left)

Do you feel unsteady when you walk? Are you afraid of falling? Learn how to improve your balance and reduce your risk of falling! Protect yourself with advanced and effective Balance Training techniques.

Call us at 718.747.2019 to hold your spot at our upcoming workshop on Oct. 11 @ 2 p.m. FREE WORKSHOP

The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019


Have you ...

• Missed out on playing cards or going to lunch with your friends due to arthritic back pain? • Convinced yourself that your arthritis can’t go away so therefore your back pain can’t go away? • Found yourself worrying more about your pain, numbness, and tingling than about living your life?

• Tried EVERYTHING and just want to get back to normal? Then this free workshop is for you!

You’ll learn great tips and exercises to manage your pain naturally without the need for invasive treatments or medications. What better way to be out and about in the beautiful fall weather? Don’t put up with pain any longer! Register today and give yourself the knowledge and skills you need to reclaim your life!

Space is limited and disappearing fast! To ensure you get a seat, register for our Back Pain Workshop by calling The Physical Therapy Doctor at 718.747.2019. WHEN: Tuesday, Oct. 18 TIME: 2 p.m. WHERE: The PT Doctor Clinic

The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019

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