PT Doc Physical Therapy - November 2023

Take a look at our November newsletter!


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

November 2023



Hot Take: Celebrities Are Overrated! Why I Agree With NBA Star Charles Barkley

Do you remember NBA player Charles Barkley’s heyday in the 1990s? I was a teenager at the time, and I’ll never forget it, partly because he appeared in a Nike commercial the media absolutely hated. Here’s what he said: “I am not a role model. I am not paid to be a role model. I am paid to wreak havoc on the basketball court. Parents should be role models. Just because I dunk a basketball doesn’t mean I should raise your kids.”

thousands of Instagram likes. Normal people who help their friends and family, live decent, clean lives, and feel content with what they have make the best role models. For me, no one embodied that idea more than my dad. When I was a kid, I often woke up to the quiet sounds of him getting ready for work. It was so early that it was still dark out, but there Dad was, eating his breakfast, shaving, putting on his suit, and heading into Manhattan. I remember rolling over and thinking, “How the heck does he do it?” before drifting back to sleep. (Now, I get it: A switch flips when you have a family. You find the strength to get yourself up because the alternative is failing your wife and kids.) My dad kept that morning routine for 35 years. He never complained or entertained any kind of negativity. He just did his work, lived a clean life, loved his family, and made good decisions. I can still count on one hand the number of times I saw him angry. That’s a real role model! In today’s fast-paced world, the best people are the ones who put their time and effort into things that matter — like caring about others. I can see that in my patients, like the 75-year-old woman with arthritic knees who worked hard in the clinic so she could join a family trip to Greece or the people who flag me down in the clinic just to say hello. So, this Thanksgiving, I’m thankful for all of the ordinary Janes and Joes who keep this world running. As Charles Barkley said, you’re the people worth listening to.

People freaked out about this commercial!

“What do you mean you’re not a role model?” other basketball players wanted to know. “Next to Michael Jordan, you’re the most popular basketball player in the NBA! Like it or not, you are a role model for these kids.” Barkley pushed back. He said kids should aspire to do something more meaningful with their lives than run around a basketball court and entertain people like he did. Then, he pointed the finger back at parents and said they were the ones their kids should listen to. Looking back, I think everybody took Barkley’s words the wrong way. Sure, he was going against the grain, but he had a point! People these days are way too quick to put sports stars, actors, and other celebrities up on pedestals. I’m sure some of them are nice people, but do they really deserve to be glorified? I don’t think so. In my opinion, the people who should get our attention and gratitude aren’t celebrities. They’re people like you — the ordinary Janes and Joes who get up every morning, work hard, and do what’s right without making headlines or getting

–Dr. Robert Morea

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Walk Your Way to Better Digestion The answer is yes! Walking is a light movement that can help your food move through your stomach and intestines, making digestion smoother. Not only can walking help improve your digestion after eating, but this simple exercise can also bring many other benefits. Just a few include: • Regulating blood sugar levels • Managing blood pressure • Reducing the risk of heart disease • Boosting your mood • Improving sleep quality

We all know the after-lunch slump leaves us counting the minutes to our next nap. But research shows that sleeping or lying down after eating isn’t the best for health (no matter how good it feels). When you do this, you’re not allowing your body the time it needs to digest your food properly, and you may experience various digestive issues, such as acid reflux and heartburn. So, is walking the best activity to do after eating?

Of course, regular exercise improves your overall health significantly, even if it’s just a quick walk around the neighborhood! The Post-Meal Walk: When and how long is best? You gain the most digestive benefits if you walk right after eating. Waiting too long afterward may only minimally aid your digestive process. Be sure to get moving as soon after your meal as possible! As for frequency, ideally, you should go for a stroll after every meal. However, to get started, try going for a walk after dinner. You can increase your number of walks as you get accustomed to the exercise. Ten minutes is all you need to reap the benefits of walking after eating. While you can walk longer if you’d like, 10 minutes is doable even with a busy schedule. Plus, if you walk for 10 minutes after every meal, that’s 30 minutes of exercise daily! Take your dog with you or stroll with your headphones, listening to your favorite podcast. How you walk is up to you, but no matter what, you’re doing your mind and body a huge favor!

PODCAST WISDOM: Lifelong Learning Potential

You’re never too old to learn something new! There are plenty of debunked myths floating around about the brain’s ability to absorb information as we age, but the truth is, learning in every phase of life is incredible for your mind. We keep our cognitive skills sharp as we age when we continue learning new information and skills. So, what’s the easiest way to passively learn something new? Tune in to one of these podcasts and continue with your day! Podcasts from experts can provide you with a plethora of compelling information to keep your brain strong. ‘Ologies’ Witty and endlessly informative, “Ologies” is hosted by Alie Ward, a science correspondent with all the humor you need to keep coming back for more. Ward interviews experts

and “-ologists” and asks them not-so- average questions. The information and insight you receive is easily digestible and entertaining. With over 340 episodes at your disposal on most streaming platforms like Apple and Spotify, “Ologies” can keep you

listening to one of over 200 episodes and learn everything you never knew! ‘Maintenance Phase’ With social media and so-called health gurus everywhere, it can be challenging to know what health advice is factual or safe. “Maintenance Phase” debunks all the diet fads, fitness myths, and trendy health gimmicks to keep you informed. With the help of hosts Michael Hobbes and Aubrey Gordon, you learn the actual science behind your body’s health and discover what is true and what is simply trending. With plenty of podcasts at your fingertips, these three are exceptionally entertaining and informative. Put your headphones on and clean up the house, or drive your daily commute with one of these podcasts to keep your brain in tip-top shape!

listening for a long time! ‘You’re Wrong About’

The first step to understanding the world around you is to consider the possibility that everything you know may not be true. That’s where “You’re Wrong About” comes in! Host and journalist Sarah Marshall dives into different historical figures and events falsely covered by the traditional media. From Sinead O’Connor to Bonnie and Clyde, Sarah meets with various experts to go through the cold hard facts and what you likely didn’t know about these people. Start

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Coffee Conundrum: Could Your Morning Brew Harm Your Health?

Millions of Americans start their morning with a piping hot cup of coffee. There’s nothing like

are prone to acid reflux or heartburn. Coffee before food may make symptoms worse. Those with irritable bowel syndrome (IBS) might also beware. Scientists have long known that coffee stimulates our colon muscles and can help people have bowel movements. Some consider it a bonus, but IBS patients are already prone to diarrhea. Coffee causes increased cramping for some, and the effect can be more noticeable on an empty stomach. Coffee can also affect us emotionally. The beverage gives some people jitters, particularly without food. Research indicates the effect is more pronounced in people with anxiety disorders, possibly because jitters mimic anxiety symptoms. Some studies suggest consuming coffee with food decreases the concentration of caffeine in our bodies and makes the effect less likely. Ultimately, whether you should rethink drinking coffee on an empty stomach is up to you. People suffering from GERD, IBS, or anxiety should consider whether their liquid pick-me-up worsens their symptoms. The current research suggests that consuming coffee before food is probably fine for most other people, but it’s always wise to listen to your body for cues. If you feel less than your best after your morning coffee, see whether a change in routine improves the situation.

the familiar smell, comforting warmth, and hit of caffeine to get you ready for the day. But could this common habit actually harm our bodies? For some

people, consuming caffeine on an empty stomach could cause unpleasant side effects.

No definitive data suggests drinking coffee before breakfast will negatively impact you in the long term. Only limited research exists on the matter, and the results are inconclusive. However, some people anecdotally report feeling worse if they drink coffee on an empty stomach, and nutritionists and dietitians believe certain people may be more susceptible to adverse side effects. People with digestive problems should be the most cautious about their morning cup of coffee. Coffee stimulates acid production in the stomach, particularly when it’s otherwise empty. That’s not a big deal for most people, but it can be for those with gastroesophageal reflux disease (GERD) or who



Inspired by


• 2 lbs ground beef • 6 cups water

• 1/4 cup packed brown sugar • 2 tsp salt • 2 tsp beef bouillon granules • 1 tsp black pepper • 2 cups cooked long-grain rice • Chopped fresh parsley (optional)

• 1 28-oz can tomato sauce • 1 28-oz can diced tomatoes, undrained • 2 cups chopped green peppers


1. In a Dutch oven over medium heat, cook beef until no longer pink, breaking it into crumbles; drain. Add beef back to the pot and stir in all ingredients except the cooked rice. Bring to a boil. 2. Reduce heat. Simmer uncovered until peppers are tender, about 30 minutes. 3. Add cooked rice and simmer, uncovered, for about 10 minutes. If desired, sprinkle with chopped fresh parsley.

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212-73 26th Ave. Bayside, NY 11360

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

1. Why Charles Barkley’s ‘90s Commercial Still Resonates 2. The Power of Post-Meal Walking Podcast Your Way to a Sharper Mind and Smarter You 3. The Truth About Drinking Coffee Before Breakfast Stuffed Pepper Soup 4. Empty Nest, Full Flavor: Tips for 2-Person Meals INSIDE THIS ISSUE


There’s one part of empty nesting almost no one talks about: After feeding a family for years, how do you rethink your kitchen to cook for two? Classic recipes like pot roast and roast chicken are challenging to cook in two-person portions and will create a metric ton of leftovers. But that doesn’t mean you have to eat from your freezer for weeks or survive on cereal and pizza rolls! Here are three tips to help you cook for two without compromising healthy eating.

to choose your favorite recurring meals and find new two-person recipes that fit your preferences. If you’re not sure where to start, consider using a digital meal- planning tool. The editors at CNN recently compared the top meal- planning apps and recommend downloading the premium version of Eat This Much (EatThisMuch. com). It costs $9 per month, and you can use it from your phone or computer. Once you choose your recipes, it will automatically create a grocery list and even give you the option to order grocery delivery! 2. Invest in a meal kit service. If you’re exhausted by cooking and don’t want to build a new repertoire, you might want to use meal kits through your golden years. Dozens of

companies will deliver ready-made meals or pre-portioned ingredients directly to your door, including Blue Apron, HelloFresh, Sunbasket, Home Chef, Dinnerly, EveryPlate, and Purple Carrot. Read up on each service (they’re all recommended for two!), and choose the best fit for your diet and budget. A meal kit can be a permanent fix or a temporary tactic to find two-person recipes you love. 3. Turn to the experts. For more inspiration and advice, pick up books like “The Complete Cooking for Two Cookbook” by America’s Test Kitchen or “One Pan, Two Plates” by Carla Snyder. If all else fails, buy backyard chickens — they’re fantastic at gobbling up leftovers!

1. Meal plan like you’re a young

parent again. This will be a familiar tactic for big families. Back in the day, you probably had “Taco Tuesdays” and “Pizza Fridays” to keep your grocery shopping on track and your kids happy. Now, it’s time to develop a new meal plan! Work with your partner or spouse

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2023 is winding down, and if you don’t use all of your Medicare visits by the end of the year, then you lose them! If Ya Don’t Use ‘Em, Ya Lose ‘Em!




Call 718.747.2019 today for an appointment or to find out if you have any visits remaining in 2023.

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

We are here to help you get more out of life!

We can help you with:

• Lower Back Pain • Sciatica & Stenosis • Knee Pain • Shoulder Pain • Neck & Headache

• Joint Replacement Rehab • Balance & Fall Prevention • Unsteady Walking • Arthritic Hips • Arthritic Knees • Osteoporosis (With BioDensity Machine) • Parkinson’s Disease (With Rock Steady Boxing) • Unresolved Chronic Pain Remember, we have both physical and occupational therapy, which means two separate Medicare allotments of care benefits at our clinic. So, don’t worry if you have completed your Medicare CAP because you might have more benefits. Call our office at 718.747.2019 to find out!

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

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