Take a look at our November newsletter!
theptdoctor.com
718.747.2019
Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.
November 2024
ON THE
MOVE
A JOURNEY THROUGH ITALY CULTURE, CARNIVORE DIET, AND THANKSGIVING REFLECTIONS
With Thanksgiving just around the corner, I can’t help but reflect on everything I’m grateful for — and one of the main things that stands out to me is an incredible vacation I recently took. I spent 12 days in Europe: six in Rome and six in Tuscany. My wife, originally from Sicily, had been to Rome before, but it was a first for me and our two sons. I wasn’t sure what to expect, but Rome blew me away with its rich history and breathtaking sights. Naturally, we checked off all the must-see tourist attractions: the Colosseum, Pantheon, Vatican, and the Leaning Tower of Pisa. But what really stood out were the smaller moments, like wandering through ancient streets, visiting old churches, and admiring fountains and historic buildings everywhere you turn. We also took the time to explore Pompeii and the stunning Amalfi Coast, which were just incredible! One thing I noticed was that, unlike here, there is a lot of graffiti everywhere, and they don’t wash it off. Maybe they are waiting for the next Michelangelo to appear! We saw endless amazing restaurants, gelato shops, and cozy cafés on every corner! One thing that stood out to us was how much everyone grows their own food — the climate is perfect for it. Especially in Tuscany, just about every home seemed to have a farm or garden with fresh produce. We
also noticed how energy-conscious people are. Most homes have balconies with clotheslines, and they dry their laundry outside. We tried it on our hotel balcony, and our clothes dried almost instantly! Their climate couldn’t be more perfect for it. The cars are smaller, too (we didn’t see many SUVs), which adds to the efficiency. In Tuscany, we visited a little village called Lucca, surrounded by massive 25-foot-high walls built centuries ago to protect the city from invasions. While there, we stumbled upon a local festival happening right outside our hotel, and we even got to hear Duran Duran perform live! The town was absolutely pristine — clean, beautiful, and filled with quaint, family-run shops and restaurants. One thing that stood out across Europe was the lack of big chain stores. While they still have McDonald’s, the locals take great pride in their businesses and the food they serve. As you may recall, my family has transitioned to a mostly carnivore diet. Since then, I’ve seen 50% improvement from physical therapy for my right hip arthritis and then another 50% from the carnivore diet. To stick to the diet, we had to hunt for places that served plenty of meat while in Italy. Since Italy is famous for pizza, pasta, and gelato, this was a bit of a challenge. I’ll admit, I did indulge in some gelato while we were there, but for the most part, we stuck to our carnivore plan. During our trip,
we discovered a new word: “osteria.” The prefix “osteo” means bone, so if you dine at an osteria, you’ll likely find plenty of meat — and did we ever! Many osterias served incredible ribeye steaks on the bone, as well as Florentina, which is similar to T-bone steaks. I was pleasantly surprised by the fantastic quality of meat we found! Speaking of meat, while visiting the Colosseum, we saw the underground maze where gladiators — essentially treated as slaves — were kept. I learned that these warriors weren’t fed meat; they were given a basic diet of bread, beans, and vegetables, just enough to keep them alive. This struck me as particularly interesting, given the carnivore diet I’ve been following. Curious, I researched and found that throughout history, most civilizations prioritized meat in their diets because they understood its ability to provide an energy boost. I find it crazy that our society’s viewpoint on meat has shifted when every other civilization has placed meat at the top of their food chain. While exploring Pompeii, we came across a house with a hot room heated by three furnaces. These furnaces warmed water just 2 feet beneath the marble floor to create a steam room. It was incredible to witness how clever and advanced they were. These steam rooms, along with rain harvesting systems, were used for health benefits,
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Explore the Real Sensory Powers You Didn’t Know Existed Got a Sixth Sense?
Movement Your muscles and joints are like a human radar system that can identify how you occupy space. You can walk down the street without crashing into things and stand still without falling. Your body can tell when to make micro-adjustments to stay upright and move forward. Powerful receptors send information to the brain about the angle and position of your joints and muscles, providing constant feedback on your surroundings and how you must move through them. Time If you want to know the time, look at your body instead of your smartphone. Your body has many internal clocks that signal when
Have you ever felt like you have a sixth sense about things? As it turns out, you have a whole arsenal of senses! From the uncanny ability to detect your body temperature to sensing changes in your surroundings, subtle brain functions are extraordinarily nuanced. Let’s explore the quirky and fascinating ways you experience the world beyond your five senses. Temperature Your body can recognize when you are hot or cold and keep your internal organs at the right temperature. Your body has its own thermostat, a series of nerves in the skin that detect the temperature of your extremities. The brain will then command your body to shiver or sweat to regulate your body temperature.
essential functions should occur. Have you ever woken up before your morning alarm goes off? Your internal time-telling abilities intuitively know when your day starts. Your body also times the rhythms of your blood pressure, heart rate, hormones, and other vital functions. So, next time you shiver in the cold or stroll down a busy sidewalk, you have your body’s built-in sensors to thank. You’re practically a sensory superhero!
STROLL YOUR WAY TO HEALTH
GENTLE EXERCISES TO GET FIT WITHOUT THE FUSS
Ever wish you could get a killer workout without feeling like you’re auditioning for a role in an action movie? Low-impact workouts prove you don’t need to jump, jog, or jostle to get your heart pumping and muscles working. Whether it’s stepping into a fitness routine for the first time or rehabbing an injury to meet your health goals, these three low-impact routines are a gentle, safe way to get in shape. Walking Regular walks have many physical and emotional benefits, such as improving balance, managing weight, and boosting mood. Walking is gentle on your body, and you determine
your pace. If you want to increase the intensity of your walking workout, walk up a hill or use a treadmill at an incline. If losing weight is one of your fitness goals, strive to walk 30 minutes daily. Remember, every step helps! Pilates Pilates focuses on controlled movements, improving core strength, alignment, and proper breathing techniques. Though this low-impact routine is easy on your joints, you’ll still work up a sweat and improve your strength, balance, and overall quality of life. Pilates also helps reduce stress, enhance sleep quality, and increase energy levels! Circuit Training If you want a complete cardio session that’s gentle on your joints and quick to get done, consider creating a circuit training routine. Begin by selecting a series of low-impact exercises like glute bridges or toe taps. You will perform each move for the same number of reps, then move on to the next exercise without a break. Circuit training offers a full-body workout perfect for all experience levels. So, if you’re looking for a workout that delivers results without the high-impact drama, low-impact exercises are your ticket to fitness success — minus the action movie stunts!
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METABOLISM-BOOSTING FOODS FOR A VIBRANT YOU Eat to Energize
Ever wonder how you can turn your meals into a nutritional powerhouse without feeling stuck on a diet? Our metabolism naturally slows down as we age, but that doesn’t mean we must accept sluggishness as the new norm. Imagine enjoying delicious foods that tantalize your taste buds and give your body’s calorie-burning engine a turbocharge. Hope you have an appetite because these metabolism-boosting foods are perfect for anyone looking to stay energetic and vibrant. Greek Yogurt Greek yogurt is an easy breakfast or snack to help you shed unwanted pounds. This type of yogurt contains the most protein, and your body burns more calories digesting protein than carbs. So, while you’re enjoying this tasty and filling treat, your body is melting fat. Add fresh fruit, like blueberries, to enjoy even more benefits like fiber and antioxidants. Olive Oil Olive oil is a cooking essential and can add an extra boost to your metabolism. It contains monounsaturated fatty acids, which increase metabolism, suppress appetite, and reduce body fat. You can reap the benefits of this healthy option by
simply swapping out your regular cooking oil. Some
researchers have even found that drinking a shot of olive oil regularly can help you lose weight.
Salmon Salmon is rich in omega-3 fatty acids, boosting metabolism and weight loss. It is also low in calories and can make you feel full, so you won’t be tempted to snack as frequently. This tasty fish is also high in vitamin B-12, which plays a significant role in fat metabolism. Along with helping you feel more energetic and reducing your appetite, salmon is an excellent ingredient for heart health and lower blood pressure. So, why not add these metabolism-enhancing foods to your menu and savor their flavor and benefits? By incorporating these foods into your diet, you’re treating yourself to delicious options while giving your body the boost it needs to stay active. Embrace these tasty, nutrient-packed choices and watch as they transform your metabolism and elevate your energy levels. Here’s to enjoying every bite while fueling your journey to a healthier, more energetic you!
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Greek Chicken and Rice
something they understood 2,000 years ago. Despite lacking modern technology, it’s remarkable to think they may have known more about health and wellness than we do today. This got me thinking about how vegetables today vastly differ from what they were centuries ago. Over the years, fruits and vegetables have been modified to be sweeter, larger, and mass-produced. As our world changes, I can’t help but feel that, in some ways, we were better off in the past — another reason I find myself leaning more toward a carnivore diet. Our family trip was fascinating and thought-provoking in so many ways. I’m grateful for the opportunity to have such a great experience. From my family to you and yours, have a fabulous Thanksgiving! Here’s to a great holiday season!
INGREDIENTS
• 2 tbsp olive oil • 1 onion, diced
• 2 cups chicken broth • 1 (14-oz) can diced tomatoes • 1 cup uncooked long-grain white rice • Juice of 1 lemon • 1/2 cup feta cheese • Salt and pepper, to taste
• 2 cloves garlic, minced • 2 lbs boneless, skinless chicken breasts, cubed • 1 tsp dried oregano • 1 tsp dried thyme
DIRECTIONS
1. In a large skillet over medium heat, heat olive oil and sauté onion and garlic until softened. 2. Add chicken, oregano, and thyme and cook until the chicken is no longer pink, about 3–4 minutes. 3. Pour in chicken broth, diced tomatoes, and rice. Bring to a boil, then reduce heat to low and cover. Simmer for 15 minutes or until the rice is cooked through. 4. Stir in the lemon juice and feta cheese, then season with salt and pepper.
–Dr. Robert Morea
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
718.747.2019
212-73 26th Ave. Bayside, NY 11360
theptdoctor.com
Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.
INSIDE THIS ISSUE
1.
History, Meat, and Gratitude This Thanksgiving
2.
Discover Your Hidden Sensory Superpowers Low-Impact Routines Make Fitness a Breeze
3.
Flavorful Meals to Keep You Active and Fit Greek Chicken and Rice 4. Healthy Hydration With a Twist
SPICE UP YOUR HYDRATION GAME WITH THESE ADDITIVES ‘WATER’ YOU WAITING FOR?
Hydration is essential for your health, but are you feeling a little parched in the flavor department? It’s time to give your water a splash of taste with additives that fortify your health. From zesty citrus to invigorating herbs, these fun and flavorful enhancers will have you reaching for your water bottle in excitement. So, if you’re thirsty for change, get ready to add a little pizzazz to your glass and stir up your wellness game with these refreshing twists! Lemon Restaurants serve water with a wedge of fresh lemon for a reason. Citrus fruits are among the most popular water additives thanks to their refreshing flavor and nutrients. Lemons are an excellent source of vitamin C, which boosts your immune system. Adding lemon slices or juice to your water can help increase your fluid intake and reduce the risk of specific health issues related to vitamin C deficiencies. Magnesium Magnesium is a powerhouse mineral that helps regulate blood sugar, maintain healthy blood pressure, regulate nerve and muscle function, and support a wide variety of other bodily
processes. You can add magnesium supplements, including flavored powders, to your water to reap the powerful benefits of this nutrient. Magnesium can also boost your mood, help you sleep better, and improve your exercise performance. Ginger Ginger’s spicy, warm flavor is great in teas and can transform your daily water intake. This root contains antioxidants and
anti-inflammatory properties to help reduce swelling. It can also reduce pain, aid in digestion, decrease nausea, and help you heal from colds more quickly. People have used ginger for medicinal properties for thousands of years, and it’s a tasty way to drink more water. So, why settle for plain water when you can turn it into a wellness elixir? Incorporating these flavorful and health-boosting additives will make staying hydrated more enjoyable and support your overall well-being. Drink up!
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Bone Strengthening and Balance Training Workshop
Do you have osteoporosis or osteopenia? Can your bones withstand the impact if you fell? 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 at 2%–4% per year. It’s safe and easy! And 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 Nov. 20 @ 2 p.m. FREE WORKSHOP
The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com
With 2024 winding down, many of you might have Physical & Occupational Therapy sessions left on your Medicare CAP. If you don’t use them by the end of the year, then you won’t be able to carry them over to use next year. Occupational Therapy can help with back strengthening, balance training, and reducing pain in your joints. OT is very similar to Physical Therapy: If you completed your Physical Therapy sessions and are in need of more therapy, then give us a call to find out how Occupational Therapy can reduce your pain and help you move better. If Ya Don’t Use ‘Em, Ya Lose ‘Em!
PHYSICAL THERAPY 20 MEDICARE VISITS
40+ VISITS
20 MEDICARE VISITS OCCUPATIONAL THERAPY
Call 718.747.2019 today for an appointment or to find out if you have any visits remaining in 2024.
The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com
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