www.mhrpt.com • (207) 247-3216 DECEMBER 2018 Massabesic Monthly
DISCOVERYOUR ROOTS G enealogy A ctivities for the W hole F amily
FROM THE DESKS OF Jim Stevenson & Hayes Sweeney
WELCOME ADAM KING, PT, DPT!
We would like to give a big welcome to Adam King, PT, D.P.T., to our facility. He is a wonderful addition to our team.
Adam King, PT, D.P.T., earned his BS in applied exercise science from the
University of New England in 2015, and his Doctor of physical therapy degree from the University of New England in 2018.
He completed three 12-week clinical rotations throughout his time at the
University of New England, with a focus on orthopedic and post-surgical rehabilitation. He enjoys working with patients of all ages and strives to help people regain pain-free, functional movement. He believes in having open communication with his patients in order to provide the most thorough, honest, and patient-centered care. During his time at Massabesic Health Resources, Adam looks to develop more skills through continuing education in manual therapy and shoulder rehabilitation. Outside of the clinic, he enjoys playing intramural sports, spending time with friends and family, and being outdoors.
While some parents worry about negative stories that may accompany their ancestry, many experts and historians encourage teaching children about their heritage and genealogy at a young age. Learning about their heritage and family traditions develops an important part of a child’s identity, so take the opportunity to teach your children about your family history and where those traditions come from. Gather the family together and follow these tips to teach the young’uns about the golden days.
Getting crafty is a popular way to teach your kids about their heritage. This gives children an outlet for their creative energy while educating them about the intricacies of genealogy and research. Kids can create a family tree or timeline with cardboard and construction paper. Have them start small with their own names and names of their siblings, parents, and grandparents. Then extend the tree to cousins, aunts, uncles, and great-relatives. Once they finish, have your kid present their family tree to a neighbor or their grandparent so they can teach others what they learned.
TAKE A STAYCATION
In today’s digital landscape, searching for ancestors and relatives is often as easy as a Google search. Visit the home country of your ancestors via Google Earth and learn more about the culture and heritage of your family’s ancestors. After taking a virtual tour of the city or town, search for recipes, games, or outfits that your family can create together. Have each kid select which one they’re interested in, and do them together!
–Jim and Hayes
Continued on page 2 ...
(207) 247-3216 • 1
... continued from cover
For a more in-depth tour, visit cemeteries across the world without even buying a plane ticket. BillionGraves.com is an online sharing and research site that aims to feature — just as the name would suggest — billions of grave sites around the world. BillionGraves allows users to create a digital database of cemeteries around the world by snapping a photo, uploading it, and providing some information about it. Family members can enter a relative’s name and take a virtual tour of where their long-lost ancestors lie. A quick family search with your kids may put into perspective just how far-reaching your family is. You can also provide other families with a chance to see their relatives’ grave sites by taking a trip to your local cemetery, snapping some photos, and teaching your kids about tracking genealogy with names, dates, and descriptions.
parents or grandparents used to make, so pass on some of yours to your kids! Teach your kids how to make great-great-grandma’s famous cannoli with her original recipe or master the shepherd’s pie that your grandfather was famous for. The kids can create a shopping list, and then you can go together to pick up the ingredients. Make the recipes together, enjoy them with neighbors or relatives, and share family stories as you do. Even better — turn the food day into a
party. Guests will likely share stories of their own heritage as you break bread over hearty memories. Don’t let your inquisitive kiddo down. Family history, good or bad, is important for every child to learn. The best way to teach them boils down to your child’s personality, their likes and dislikes, and the time you have on your hands. But it’s never too early to climb that family tree.
MAKE A TRADITIONAL DISH
If you really want to make family history stick, eat food that represents your heritage. Everyone has memories of meals their
4 Fitness Goal Mistakes to Avoid
Set the Right Goals This New Year
3. SETTING UNREALISTIC GOALS Challenging yourself is one thing; setting yourself up for failure is another. If you spent three years putting on weight, it’s not going to come off in three weeks. If you’re juggling a 50-hour work week with a family and chores, you’re probably kidding yourself by swearing to hit the gym every night after work for an hour. If you’re a hardgainer, trying to look like Arnold will be an exercise in futility. Don’t be afraid to push yourself, but set goals you stand a chance of achieving. Once you hit those successfully, set some new ones! 4. LETTING INSTAGRAM INFLUENCE YOUR GOALS Your favorite fitness Instagrammers may look like gods and goddesses online, but keep in mind that they’re only showing you their best selves on their best days with the best angles and lighting. Instead of trying to be someone else, focus on yourself! Just because they’re hitting PRs or rocking bikinis or eating a vegan diet doesn’t mean you have to. Decide what you really care about, then choose goals that will make your life better every day — even when the camera isn’t around.
Choosing the right goal is perhaps the most important part of achievement. Be brave and challenge yourself this year, but increase your chances of success by avoiding these four common pitfalls. 1. GETTING ‘TONED,’‘BUFF,’ OR ‘IN SHAPE’ Do yourself a favor and delete vague fitness terms like these from your vocabulary; they don’t mean anything, and there’s no way to achieve them without a concrete definition. For instance, once you understand that “toned” really means “lean and muscular,” you can create a workout plan that helps you shed fat and reveal muscle. And “in shape” can have different meanings depending on your current fitness level. To you, does it mean completing a difficult WOD, losing weight, or reducing your blood pressure? Be as specific as possible when creating your goal. 2. LOSING A LARGE AMOUNT OF WEIGHT Losing lots of weight is fine as a long-term goal, but it will take a while. To prevent feelings of discouragement and failure, it’s best to create smaller milestones to hit along the way. Decide what you can realistically achieve during a manageable period of time — perhaps 3–6 months — and make that your first goal. While the scale is a handy tool to evaluate your progress, don’t rely on these numbers alone. Use multiple techniques, such as progress photos, measurements, and the way your clothes fit.
Don’t wait until January to get started. Decide ahead of time what you want to achieve, make a plan now, and set yourself up for success!
2 • www.mhrpt.com
Surviving the Season of Sweets How to Indulge Your Sweet ToothWith Less Sugar
Cookies, cakes, and pies, oh my! The holiday season is brimming with sweet treats of all kinds. Sometimes it can feel like candy and sugary desserts are around every corner, and yet you still want to indulge. However, when you consider that over 50 percent of Americans are insulin-resistant, prediabetic, or diabetic, that piece of pumpkin pie with whipped cream starts to look more dangerous than appetizing. During the holidays, how can you satisfy your sweet tooth without worrying about consuming excessive sugar and calories? Skip the candy and go for the fruits and nuts. Keeping a bowl of fruit and nuts nearby can help keep sugar cravings at bay. Dried fruits, such as cranberries, pineapple, or apricots, are both sweet and nutritious. Just be sure to check the packaging for added sugars. You can even make your own dried fruit with a food dehydrator. This way, you are completely in control of the ingredients. No matter what you do, just be mindful not to overindulge. Dried fruit is high in sugar and calories, but the fiber and vitamins make fruit much healthier than just about any other sugary treat. Another way to cut down on your sugar intake is to use dark chocolate in all your chocolate-based treats. Dark chocolate has about half as much sugar as milk chocolate, twice as much healthy fat, less cholesterol, 4–5 times more iron, twice as much potassium,
fewer carbs, and more flavonoids and theobromine. The antioxidant properties of the theobromine and flavonoids make dark chocolate as good for your heart as it is for your soul. If you have a recipe that calls for chocolate, reach for the dark stuff, whether it’s dark chocolate chips, cocoa powder, or baking chocolate. While it may seem as though everyone and their grandma is overindulging in sugar this season, know that you have the choice to opt for healthier sweets. And come New Year’s, you won’t have to spend the first few months of 2019 working off that extra cookie weight.
Take a Break!
ROAST PRIME RIB
1 bone-in prime rib (6–7 pounds)
4 cups beef stock
1 tablespoon fresh thyme, chopped Salt and freshly ground pepper, to taste
8 cloves garlic, thinly sliced
2 cups red wine
1. 30 minutes before cooking, remove roast from fridge and let sit until it reaches room temperature.
5. Tomake au jus, place roasting pan with drippings from roast over 2 burners on high. Add wine and scrape pan as liquid reduces. Add beef stock and
2. Heat oven to 350 F.
cook until reduced by half. Finally, sprinkle in thyme.
3. Make small slits in prime rib and stuff with slices of garlic. Liberally season with salt and pepper. 4. Place a rack inside a roasting pan and roast prime rib for 2 hours, until medium-rare.
6. Slice roast and serve topped with au jus.
CANDLE COOKIES DECORATIONS FAMILY
GRATITUDE HOLIDAYS SNOWFLAKE SNOWMAN
Inspired by Food Network
(207) 247-3216 • 3
Massabesic Health Resources
PRSRT STD US POSTAGE PAID BOISE, ID PERMIT 411
www.mhrpt.com (207) 247-3216 Fax: (207) 247-3217
392 Main Street (Rt. 202) Waterboro, ME 04087
INSIDE THIS ISSUE From the Desks of Jim Stevenson and Hayes Sweeney PAGE 1 Uncover Your Heritage PAGE 1 4 Fitness Goal Mistakes to Avoid PAGE 2 Indulge Your Sweet ToothWith Less Sugar This Holiday Season PAGE 3 Take a Break PAGE 3 Holiday Roast Prime Rib PAGE 3 How to Slip and Fall the Right Way PAGE 4
SLIPPING AND FALLING When You Can’t Stop the Fall, Roll With It
Slick roads and icy sidewalks become part of the landscape every winter, and every year the risk of falling is very real. For many people, avoiding a fall can be difficult enough without ice coating every walkable surface. Young or old, here are a few ways you can stay on your feet this month.
IF THE BOOT FITS
feet flat while you’re walking and your hands out of your pockets, which will help you balance should you start to slip. It also helps to spread your weight out evenly by not walking with your feet close together. Try not to be distracted when you’re walking on ice — keep your eyes forward and make sure you know where you’re placing your feet. Unfortunately, even with all the precautions in the world, falls still happen. While no one has invented a way to trip and fall gracefully, there are a few ways you can avoid a serious injury when it does happen. If you find yourself starting to fall, lean forward to help prevent a direct impact to your spine or the back of your head. Try to roll with it, or, if you’re falling KNOWING HOW TO FALL
The correct footwear can save you from a nasty tumble or heart-stopping slip. Finding boots that are specifically designed to keep you steady on a slippery surface is a must. It’s also a great idea to buy waterproof footwear to keep your feet warm and dry in the snow. Ice cleats can be helpful as well; they slip over your regular shoes and give you the added grip you need. If you don’t want to wear your winter boots anywhere but outside, bring an extra set of shoes with you so that you can switch once indoors.
backward, try to land on your bottom. Also, try not to catch your full weight with your arms or hands, as that can lead to broken arms or wrists. If you do slip and fall this winter, it’s important to address your injury. It’s better to seek out medical attention than ignore the problem, which can only get worse the longer you put it off.
ONE STEP AT A TIME
It’s important to move cautiously when you’re on an icy sidewalk. Make sure to keep your
4 • www.mhrpt.com
Published by The Newsletter Pro • www.NewsletterPro.comPage 1 Page 2 Page 3 Page 4
Made with FlippingBook - professional solution for displaying marketing and sales documents online