Community Event

Here Comes Fall

By PSSM Staff

THE SEPTEMBER SHUFFLE!!!

Summer is coming to a close, vacations are ending, and the kiddos will soon return to school. From pumpkin spiced everything to bonfires, hoodies, leggings and Ugg boots, you’re probably noticing all of the little reminders of the fall season popping up everywhere.  There’s plenty of hustle and bustle that comes with this time of year especially for busy parents who are trying to get their children prepared for returning to school. Here’s some helpful tips for everyone, regarding backpack safety and footwear, as they get ready to do the “September Shuffle”:

BACKPACKS

The backpack is an essential piece of the “back-to-school” puzzle. There are some good guidelines to help you pick out the appropriate backpack for your child. In terms of the fill capacity of your child’s backpack you may be tempted to buy a bag that will fit every book they may be assigned into it but try to fight that urge. Try a smaller capacity pack that still offers compartments that can be used to distribute the contents, and their weight, evenly. Your child should never wear a pack that is longer or wider than their own torso/upper body and the straps should be adjusted so that the pack is worn as close to the torso as possible. While the weight of the pack will vary day to day, they should never be carrying more than 15% of their bodyweight. So a smaller bag that will force your child to be diligent in taking the appropriate books home every day, to avoid strain of their back, is essential. You’ll also want to choose a bag that has wide, and ideally padded, straps that cover a large portion of the shoulders. The wider straps will offer more biomechanically helpful distribution of the weight. Your children should wear their packs so that they sit high on the back so the weight can be distributed evenly across the shoulders. A good guideline for this is making sure that the bottom of the pack never drops below your child’s waistline. A backpack that has a waist and/or chest strap will also help with the days when the pack is a little bit heavier. Make sure that when your child’s backpack is packed the heaviest items are situated inside the pack as close to the body as possible.

FOOTWEAR

If proper backpack ergonomics are important for your child’s spinal health proper footwear is equally so. If your house was built on a poorly constructed foundation the overall structural integrity of your house would be questionable, unsafe and prone to problems. Not having the proper footwear will eventually have the same effect on your child’s spine no matter how diligent you are in making sure they have proper backpack habits. If your child attends a school where uniforms are required, including the footwear, it may be wise to have them wear orthotics in their shoes if the mandated footwear does not offer proper arch and ankle support; which is commonly the case. Custom orthotics are best since they are made specifically for the individual’s pedal needs, but if this is not an option purchasing an appropriate pair at your local drugstore is a good start. Orthotics would be a good idea even if your child’s footwear is not mandated so it is a good option to consider no matter what the circumstance; particularly if your child is a student-athlete as well.

MISCELLANEOUS

There are some other things to consider that may be considerably helpful with your back to school journey this year. Consider a bookstand for your child for their home studying time. Not having to put the book on the desk/table will eliminate strain on the neck and upper back from looking down for hours on end while studying at home. In addition to being relatively inexpensive, book stands are small so the use of one will also free up desk space.

Limit computer and electronic device time at night. Using these items while in bed or a darkened room can cause retinal damage. Moreover, too much electronic stimulation can interfere with your child’s sleep quality. Try shutting down all computer, tablet, and cell phone use for your child at least 60 minutes prior to bed. If you’re worried about how to keep your child occupied you can try using the time to have them help you prepare their clothes or lunch or backpack for the next day.

If you’re helping your college aged kid move onto campus and that transport requires the lifting of heavy boxes remember to use proper mechanics when attempting to lift heavy weight. Bend at the knee and the hip, lowering your entire body down to the box/object, so as to use your legs for the power needed to get the heavy item off of the floor. Be sure to situate yourself as close to the load you are lifting as possible. Try to give yourself plenty of time for the commute and the move in. Many moving injuries are a result of rushing which breeds bad form and makes it easier for you to injure yourself.

Reshape your body the healthy way: A primer on nutrition and exercise

By PSSM Staff

It’s summer and that means the mad rush is on to slim down right in time for swimsuit season.  While there are many “diets” out there to choose from, don’t you think it’s time to make some long lasting progress?  Here are a few tips to get you in the right direction:

Make small incremental changes over time for the best results.  You have to be realistic about weight loss.  It doesn’t occur in week or monthly time increments just because bikini season is here.  Healthy habits take 2-3 weeks to form but first you must define where your weakness occurs.  Concentrate on this one habit at a time and make it realistic in the “real world.”  Whether it’s poor food choices, portion sizes, or eating too little, you have to assess and correct the sticking points before moving on.

Implement a plan that is reasonable and can work with everyday life.  Deciding to eliminate food groups or go on a special diet doesn’t work for most people.  In most life situations, this just won’t work.  Think of family dinners, birthday parties, or special occasions.  These overly restrictive diets leave little space for wiggle room.

Stay away from extreme dieting and focus on normalizing eating patterns.  Large calorie deficits can lean to hormonal dysregulation if done for long periods of time.  Fasts, cleanses, and calorie manipulation do work in the short term but, again, offer little long term effects other than potentially detrimental ones.  Focus on a nutritious approach and healthy meal selections when planning your approach.

Don’t count calories excessively.  They are important but don’t tell the whole story.  Our body is a complex system that requires hormones and enzymes to break down the food we eat.  The type of food we eat rather than the amount can influence our energy expenditure and fat loss.  Fat loss and hunger control are influenced by neuro-peptides that arise from the brain as well as the gastrointestinal tract.  Hormones are also released, sometimes in coordination with or because of these neuropeptides.  The signaling your body receives from food, from circulating hormones, and from these neuropeptides can lead to feedback loops that can be negative to long term health if the signaling if flawed.

For more information and a look at the most beneficial exercise, join us for a free seminar at NJAC in Lawrenceville, NJ Thursday, June 26th at 6:30.

PSSM sponsors Shady Brook Farm’s *Holiday Light Show*, a Bucks County tradition

By Heather

PSSM has partnered up with Shady Brook Farm as a Top Sponsor for their annual Holiday Light Show, Bucks County’s most anticipated community event of the year!

annual Holiday Light Show

Experience the magic of millions of lights illuminating acres of farmland at the Shady Brook Farm 2013 Holiday Light Show!”

This event makes a wonderful holiday tradition for families and friends. There are incredible new displays this year, including the ‘Seven Wonders of the World’….and our very own PSSM customized light display!!

Our PSSM light display is located upfront by the ticket booth entrance. You can’t miss it, at 18′ high by 60′ wide – also seen from highway I-95! We couldn’t be more thrilled of our awesome display and, of course, our partnership with Shady Brook Farm!

Our display design pays homage to a keyword at PSSM; Performance. Its aesthetic correlates to our 3 significant graphic rings shown on the PSSM logo – our performance rings of service & achievement, acknowledging the state-of-the-art non-surgical multidisciplinary platform we offer. Our logo is lit with the animation of a flaming torch, representing PSSM’s promise to serve, treat & help heal our patients. “Our Patients Results are our Goals”.

New Sponsors of the Holiday Light Show

Here is an excerpt from the Bucks County Courier Times special edition Holiday Guide, handed to all who attend the light show:  New Sponsors of the Holiday Light Show, by correspondent Sandi Pachuta:

Percy Naranjo, Chief Executive Officer of Performance Spine & Sports Medicine, said he is excited that his medical practice is a new light display sponsor for Shady Brook Farm this year.  Naranjo’s practice is one block down the road from the farm, and he is pleased they are neighbors.  “We are in step with Shady Brook and how they interact with the community,” said Naranjo.

“We are so glad Shady Brook is having us as a sponsor for the community-oriented event of the light show; Shady Brook Farm provides a great environment for the family all year long,” said Naranjo.

Naranjo has been taking his children, now ages 5 and 7 years, to the light show ever since they were babies. “The light show is awesome, and we have been attending the show ever since we moved to the area six years ago,” said Naranjo. 

Performance Spine & Sports Medicine (www.PSSMnewtown.com) is slated to open its third location in Bordentown, NJ, in December.  The practice began in 2009 in Lawrenceville NJ, followed by the Newtown location in 2011.”

After visiting the light display show, we encourage everyone to enjoy all that the farm has to offer, including the market for their selection of nutritious fruits and nuts for added holiday health!  PSSM brochures are available all year long in the Farm Market and Garden Center, also handed out together with the Holiday Guide on special evenings during the light show event.  Spread the word; PSSM is at your service.

The Holiday Light Show is on display now through January 5, 2014 from dusk to 10PM.  Visit shadybrookfarm.com for prices.

Shady Brook Farm is celebrating 100 years in business and we couldn’t be more proud to be associated with this farm’s iconic heritage, commitment and service to Bucks County.  Enjoy some holiday light show magic ~ Doctors orders.  😉

Happy Holidays from PSSM!