Corner Stone PT & Wellness Center's online newsletter for January 2018
January 2018
CORNERSTONE Monthly
77 Brant Avenue Suite 101, Clark, NJ 07066
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www.cornerstoneptnj.com
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732.499.4540
RESOLUTIONS TAKE CARE OF YOUR BODY THIS WINTER
Cornerstone PT Patients
VIP Referral Patient of the Month!
Well, the holidays come and go, and then before you know it, it’s back to the grindstone. As we begin 2018, it’s time to look forward and set goals. A lot of people set New Year’s resolutions, especially about their fitness and health. Unfortunately, these goals are hard to stick to, and many of us end up throwing in the towel by February. As a coach and a therapist, I have some rules of thumb to keep me on track. For fitness goals this time of year, it can be hard to stay active. I’m a warm-weather guy, so it’s tough to push myself
clinic is one of the biggest leaps there is — it certainly felt like it at the time. But looking back, there were so many things I did in my life to get me to that moment. I got my start as a therapy aid when I was young. In college I learned desk operations and went on to be hired by a major clinic. Not only did I learn a lot about therapy, I learned accounting and how to handle the day-to-day operations of a therapy center. Those small steps are what made the big leap of starting Cornerstone Physical Therapy Health and Wellness Center possible.
JACQUELINE SALVATORE
The best compliment we can receive is to have one of our patients refer a friend or family member to our practice. If you refer someone, and we are able to take them as a patient, you and the person who was referred
to jog while there’s snow on the ground. Find ways to stay warm while still getting your workout. Swim at
It’s hard to believe that was over 12 years ago now. Time flies! Looking back, we at Cornerstone Physical Therapy Health and Wellness Center are proud of the great relationships we’ve built in this town.
“Striking out on your own to start a physical therapy clinic is one of the biggest leaps there is — it certainly felt like it at the time.”
an indoor pool, go to the gym, or mall walk. If you do still want to go outside for your exercise, dress warmly and be extra cautious of ice. Don’t ignore your body this time of year. The cold can inflame old injuries, aches, and pains. If you’re feeling the hurt this winter, please don’t try to push past it on your own. We’re here to help you through those pains, so don’t suffer through the winter. It’s okay to shelve your fitness goals if it means getting your body well. For any sort of resolution you have this year, be sure to set goals you can achieve. It’s great to dream big, but push too hard too quickly and you’ll only burn yourself out. Go for small steps, not big leaps.
Thank You! will be entered to win a $25 gift card! It’s just our way of saying
One of the best parts of this job has been watching our patients and their families grow. Sometimes we’ll have a patient point at one of the pictures of the softball teams we’ve sponsored over the years. “That’s me! That’s me when I was a teenager!” It feels good knowing we’re making a difference and leaving a legacy. To all our patients, thank you so much for continuing to trust us with your health and wellness. We are so privileged to practice in this town and to have made so many great connections with you and your loved ones. Our resolutions this year are to keep growing our roots in this community, expand our ability to help our patients, and to continue to be worthy of all the faith you’ve placed in us.
That may sound hypocritical coming from me. Striking out on your own to start a physical therapy
Happy New Year!
– David DeLaFuente
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GET YOUR KIDS TO EAT HEALTHIER THAN EVER answer is probably no. You want your children to eat more vegetables and less processed junk, but that’s easier said than done. Getting the average kid to chow down on a serving of broccoli is a chore. Food manufacturers have built an entire industry around our kids’ penchant for sugary cereal and fast food. However, a diet of processed foods can lead to a host of problems, including hindered brain development and even behavioral issues. A study in the American Journal of Public Health found links between poor diet and the development of depression in kids and teens. So, how can you encourage your kids to eat healthier foods? One way is through presentation. A mound of plain old veggies is unappealing, whether you’re 10 years old or 40. The solution is to think of vegetables as an ingredient rather than as a stand-alone dish. Take lasagna, for instance. You can easily modify this beloved Italian dish. Instead of using lasagna noodles, slice zucchini into thin, noodle-like strips and layer them as you would typical pasta. The same can be done for other pasta dishes. Zucchini noodles made with a spiralizer — also known as “zoodles” — make a mean substitute for spaghetti. Pair them with your favorite marinara sauce or toss them in a slightly less decadent, but still delicious, alfredo. Vegetables can also be incorporated into other foods your children already know and love. Did you know you can make brownies with avocado and black beans? Slipping in a few healthier ingredients here and there can deliver the nutrients your kids need to power through a busy school week. If you want to foster long-lasting healthy eating habits, the best thing you can do is offer your child some agency. For example, saying to your child, “You can have the cauliflower or the broccoli. It’s up to you!” empowers them to make their own decision based on their preferences. Psychologists and social scientists, including the famed Dr. Maria Montessori, argue that when kids feel in charge of a decision, they are more likely to embrace the ability to choose, even if it’s between two kinds of vegetables. Ultimately, as a parent, you are in control of your child’s diet. Help them explore new foods and foster a positive culinary environment. Your kids will develop a taste for healthy eating in no time! Do your kids get enough nutrients in their diet? If they’re like most kids, the
Left to right: David De La Fuente, PT, DPT; Melissa Gomes, recent Cornerstone graduate; and Patrick Chinjen, PTA
“Before starting therapy, I was unable to walk normally and place my left heel completely on the ground. Now, I walk without a limp and I am pain-free. Thank you, Cornerstone!” –Melissa Gomes
Left to right: David De La Fuente, PT, DPT; Zachary Katzman, PTA; Mary Cargill, recent Cornerstone graduate; and Patrick Chinjen, PTA
“When I walked into Cornerstone, I was unable to straighten my left elbow and arm. With the help of the wonderful staff, I am now able to resume normal activities, and I don’t think I would have gotten to this point without Cornerstone.” –Mary Cargill
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WINTER JOGS Winter brings plenty of challenges for those who want to stay in shape. The cold, dark, and ice all create problems for die-hard joggers. But the climate conditions create further, secondary challenges we don’t often think about. Be sure to keep the following factors in mind to stay safe before and after you jog. Be Visible It’s a lot darker this time of year. While you keep an eye out for ice during your jog, drivers should be keeping an eye out for you. If you start or finish your jog in dim light, be sure to wear reflective clothing. You don’t necessarily have to don the full safety vest, but at least ensure there are reflective stripes sewn into the arms and legs of your winter exercise outfit. Because these are the parts of your body that are in motion the most, they’re more likely to catch the eye of an otherwise inattentive driver. Don’t Overbundle It seems counterintuitive, but the warmer you dress for your jog, the colder and more miserable you’ll actually be. What may seem like a comfortable amount of layers at the start of a run may prove too much once you really get going. As you sweat, your excess clothes will absorb the cooling moisture, leaving you damp and freezing by the end. This can be unpleasant at best and dangerous at worst. You can get hypothermia from your own cooling sweat. Bring Water With You Speaking of sweat, it’s important to keep your fluids up in the winter. The cold, dry air dehydrates you faster than normal, so drinking water or a sports drink during your jog is essential. Many public drinking fountains are shut off during the winter, so plan on bringing your own bottle with you.
STAYING SAFE WHILE STAYING FIT Pay Attention to Your Body The cold weather can bring on aches and pains. If these occur every time you jog, don’t ignore them. Ignoring this kind of pain signal can do lasting damage to your body. Seek the opinion of a physical therapist; they can identify the source of the discomfort and help you address it.
PISTACHIO GOJI BERRY GRANOLA Want to spruce up your morning yogurt? Top it with this tasty granola. Even better, swap out the dairy for coconut yogurt and enjoy your vegan breakfast.
INGREDIENTS
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1 cup rolled oats
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1/3 cup pistachios, chopped
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1/2 teaspoon salt
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1/4 cup coconut flakes
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1 tablespoon coconut oil
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1 teaspoon cinnamon
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3 tablespoons maple syrup
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1/3 cup goji berries
DIRECTIONS
1. Heat a large skillet over low heat. Add oats in a thin layer and toast for 1–2 minutes. Add coconut oil and salt, then stir. Continue toasting for 5–7 minutes, stirring occasionally. 2. Add maple syrup 1 tablespoon at a time; stir to coat. 3. Once oats are toasted, add pistachios, coconut flakes, and cinnamon. Cook
slowly until pistachios and coconut flakes are toasted but not burned, for about 5 minutes. 4. Remove from pan and stir in goji berries. 5. Let cool and enjoy as a snack or on top of your yogurt!
Recipe inspired by LoveAndLemons.com.
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77 Brant Avenue Suite 101 Clark, NJ 07066 732.499.4540 www.cornerstoneptnj.com
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INSIDE This Issue
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Keeping Those New Year’s Resolutions
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Patient Success
Trick Your Kids Into Healthy Eating
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Winter Jogging Tips
Start the Day Right With This Granola
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Adventure Is Waiting
READY TO BOOK YOUR DREAM VACATION?
Are you ready to set out on a grand adventure? Many people spend their entire lives thinking about the exotic locations they want to explore, only to let the opportunity slip through their fingers. Stop dreaming about adventure and make it a reality with these top-of-the-line travel companies. Grand Circle Travel Established by AARP founder Ethel Andrus, Grand Circle Travel specializes in affordable tour packages that let travelers focus on a true local experience. Your tour can include language lessons, visits to neighborhood schools, and home- hosted meals with local families, all of which allow you to immerse yourself in the local culture. If you’ve been dreaming of a nautical adventure, Grand Circle Travel also boasts an impressive fleet of small ships for ocean sailing and river cruises. Satisfy your wanderlust by visiting gct.com. Road Scholar Looking for an adventure that will also quench your thirst for knowledge? For over 40 years, Road Scholar has dedicated itself to creating memorable and educational global travel experiences. Road Scholar crafts vacations that match your interests, group size, and desired activity level. Go on a maritime expedition with your grandchild in Hawaii or enjoy a solo adventure to the ancient ruins of Egypt or Greece. It’s like taking a semester abroad in
college, but with fewer essays to write. Start planning your dream vacation at roadscholar.org. Globe Aware Have you ever wanted to travel the world and help make the planet a better place? Then it’s time to consider “voluntourism.” Take the international trip you’ve always wanted by donating your time in a meaningful way. The experts in “aging with attitude” at Senior Planet celebrate Globe Aware for its success in catering to the adventurous and the generous. Learn how you can volunteer with orphans or help clean up coral reefs at globeaware.org.
There will never be a better time to take the trip you’ve dreamed of for years. Adventure is out there; don’t keep it waiting any longer.
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