Martin Ridley, Physical Therapy
Monday / Wednesday 10 am – 6 pm
Tuesday / Thursday 1 pm – 6 pm
Friday 10 am – 4 pm
Dr. Bos, Internist
1-hour appts. also offering Telehealth by appt.
Monday / Wednesday / Friday 9 am – 5 pm
Dr. Shepelyak, Non-Surgical Orthopedist
1-hour appts. also offering Telehealth by appt.
Monday, Wednesday and Friday 10 am – 4 pm
Tuesday 1 pm – 6 pm
Dr. Kreps, Internist
Telehealth by appt.
Dr. Butner, Naturopathic Medicine
Telehealth by appt.
Willow Jarosh, Nutritionist
Telehealth by appt.
Erica Lubetkin, Licensed Therapist
Telehealth by appt.
Dr. Diamant, Chiropractor*
Monday and Wednesday 9 am – 3:30 pm
Dr. Shire Chiropractor*
Monday and Wednesday 9 am – 2 pm
Dr. Smith Chiropractor*
Tuesday 12 pm – 5 pm
Friday 12 pm – 4 pm
Dr. Sinett Chiropractor*
Tuesday 9 am – 11 am
Saturday 9 am – 1 pm
*All Chiropractic services are for emergency only.
It is our privilege to serve you and we can’t wait to see you again. We wanted to take the time to make you aware of the additional steps we are taking to protect you, our staff, and our providers during this time of uncertainty. Our commitment to your safety and well-being remains steadfast and we will continue to send you updates about our status as the Coronavirus situation evolves.
Please do NOT schedule an appointment or come to our office if you have had/ actively have any of the symptoms listed below. Please wait the mandated 14 days after you have experienced any of these symptoms (symptom-free quarantine period), tested positive for Coronavirus or been exposed to someone who tested positive for COVID-19 before coming to our office. If you have made an appointment and develop any signs of the following symptoms, we ask you to reschedule your appointment by emailing us at firstname.lastname@example.org. Symptoms include: dry cough, fever, sneezing sore throat, and shortness of breath.
Outlined below are our enhanced office policies and procedures.
CLEANING AND HYGIENE
Our offices have been deep cleaned and we will continue to have regular, thorough cleaning in the center. Additionally, all treatment rooms and tables will be sanitized between each patient including door handles, coat hooks, etc.
Upon arrival, we ask that you please wash your hands in the bathroom, the hallway sink, or the physical therapy sink (please only use this sink if you have a PT appointment). If you need to be on your mobile device during your visit, we ask that you please wipe down your phone/iPad with alcohol wipes upon arrival to the office if possible.
In compliance with local and national guidelines, we now require all patients and providers to wear face coverings or masks. If you do not have a mask, we will have masks, and gloves, available.
While bathrooms will remain open/available in the 6th floor hallway, consider limiting your use of these shared facilities if possible. Again, please wash your hands frequently.
Additionally, measures are being taken by Building Management at 515 Madison Ave to help ensure your safety.
CHECK-IN / CHECK-OUT
Our administrative staff is currently working remotely. We ask you use our email@example.com email for scheduling, modifying and/or canceling all in-office appointments at this time. To encourage no contact protocols, our staff will reach out to you for payments via credit cards, which will be securely stored in our system.
Any checks and/or Explanation of Benefits from insurance companies can be given to providers at your appointment.
If you have billing or insurance questions, please email our staff at firstname.lastname@example.org.
Our waiting room will be closed to prevent contact among patients, protect against the spread of germs, and promote social distancing (see more below). At the start time of your appointment, your provider will meet you at Tru Whole Care’s 6th floor entrance and escort you to the treatment space. Please make best efforts to arrive on time as this will limit your wait time/possible interaction with other patients and allow us to complete your appointment on time to allow for proper cleaning in between appointments.
In order to limit our occupancy to a maximum of 50% capacity at all times, we have a staggered schedules for all providers. At this time, no guests or children accompanying patients will be allowed in the office, unless it is essential. You must have an appointment with a provider to be in our office.
Our providers will be adhering to social distancing guidelines and we ask that our patients also please respect all regular social distancing rules: stay 6 feet apart at all times while in the office.
Because of our mandatory mask policy, our snacks and beverages, including use of the water cooler, will not be offered at this time.
To avoid spreading germs, we will not have any magazines available and our waiting area will be closed. Please avoid contact with any surfaces outside of your treatment room/table where possible. High touch areas like the front door will be propped open. Additionally, all upholstered patient seating has been removed from treatment rooms and therapy areas.
These energy bites can be stashed in a bag and taken to work or on an errand-run so when hunger hits, you’ve got an answer. And before you roll your eyes about the chopped raisins . . . there’s a method to our madness. These bites don’t have any added sweetener- the only sweetness comes from the raisins. This is rare and made possible by the fact that the raisins are chopped into small pieces so the sweetness is more evenly dispersed into each bite.
Makes 6 servings (1 bite per serving)
Prep time: 5 minutes / total time: 5 minutes + 1 hour refrigeration
1⁄3 cup old-fashioned rolled oats
1⁄2 cup raisins, packed, finely chopped
3 tablespoons unsweetened shredded coconut
2 tablespoons hemp seeds
1 teaspoon ground cinnamon
1/4 teaspoon ground ginger
Pinch of nutmeg
1⁄3 cup salted natural almond butter
1 – Stir the oats, raisins, coconut, hemp seeds, cinnamon, ginger, and nutmeg, together in a medium bowl until all the ingredients are thoroughly combined.
2 – Add the almond butter, pressing it into the oat mixture with a spatula or spoon until evenly dispersed.
3- Press and knead the mixture with your hands until all of the ingredients are mixed together and form a large ball.
4- Divide into 6 pieces, rolling each piece into a small ball.
Refrigerate for at least 1 hour before eating to allow flavors to meld. Energy bites can be stored, refrigerated, for up to 2 weeks.
Everybody Can Get Real Self Care from One of These 5 Methods.
While there are quite a few ways to achieve self-care, there’s a big discrepancy between what is truly self-care and what is just self-gratification. For example, people often look to spas for self-care, and while massages, saunas, pools, etc. can be a great form of relaxation for the mind and a benefit to the body, other spa treatments such as facials, manicures, etc. have little bearing on long-term mental and physical self-care. They may feel satisfying in the short term, but you have to keep in mind that real self-care doesn’t always come with immediate results. It generally takes some time to accomplish.
Here are the five most effective self-care methods curated by Michael Lodish, our Tru Whole Care Stress Management Counselor. Keep in mind that there is no “one size fits all” in self-care, so try and find the one(s) from this list that will fit YOU the best.
Mindfulness is about making time in your day, before bed for even just 5 to 10 minutes midday to focus on letting go of worrisome thoughts, and focusing on a positive image, a happy memory or simply paying attention to your breathing. As you slow down your breathing, you release tension from the body. Meditation is one of the primary vehicles for setting up a structured mindfulness practice, but there are many other ways. “I recommend to my clients using one or more of the thousands of mindfulness apps available on smart phones,” explains Michael Lodish. “It’s not important which one(s) you choose, but rather that you use it consistently so it becomes a routine like brushing your teeth. It’s a great form of self-care that is affordable, effective, and can be done almost anywhere.”
Getting enough sleep every night is arguably the most important thing we can do for our self-care, yet so few of us actually do it. The National Sleep Foundation (NSF) recommends 7-9 hours of sleep each night. If that sounds too ambitious, try for at least 6 hours to start and work towards the “gold standard” of 8 hours. Also, naps are highly underrated so embrace them when time allows in the middle of the day, especially if you’re not able to get enough sleep consistently each night.
Exercise is an invaluable way to reduce stress, and enhance the chemicals in the brain that combat depression & anxiety. Today there’s such a great variety of exercise options beyond the traditional treadmill & weights at the gym. Consider group work-out classes such as dance, barre, cycling or boxing. Also, consider participating in a sport which is a fun & social way to get exercise. There are plenty of opportunities to join a recreational league in almost any sport you can imagine. Yoga is always a good option too because it provides exercise AND mindfulness – a great combination!
Food has the power to bring us joy and energize us. However making poor food choices can depress us, increase anxiety, and cause fatigue. The connection between self-care and nutrition may not seem obvious, but cognitive ability, endurance, patience, and a host of other traits can be strongly influenced by diet. Willow Jarosh, nutritionist at Tru Whole Care, explains that, “Self-care can start by learning the right diet for you that is healthy, energy driving and of course, tasty.”
Vacations are an important part of self-care in order to insure you have proper work-life balance. Vacations should ideally take place twice a year, and you should make best efforts to truly disconnect from all work and obligations during that time. Vacations don’t just have to only be sitting on a beach or going on a retreat. The goal is to lower your stress level and relax. One way to add to your “vacation” time is to make sure you have healthy boundaries from work at night and on the weekends. Also, consider taking a vacation from social media and all electronics to read an actual paper bound book or engage in a hobby. It’s important for our brains to disconnect from the internet, and it helps with sleep by not staring at screens as much, especially at night before bed.
A Note re: Instagram-friendly Self-Care
Why would Instagram be bad if we’re having a good time doing something? Vacations are a particular area in which we like to go onto Instagram and show our friends and family the amazing things we’re experiencing. But, this innocent pic or two can sometimes run counter to self-care. As Michael explains, “I ask my patients to limit their posts to 1 a day and “likes” should not be checked until the following day’s post. Why? Because that hit of dopamine keeps us coming back for more. For example, you are on vacation and you take a photo of something you like and post it. You check back and the post doesn’t get the likes you expected. It then starts to shape your behavior. Next picture you take, you’ll consider how it will be seen on Instagram and that small amount of stress is detrimental to your overall purpose of the vacation and self-care. You should take photos for pleasure-for yourself and your family, not for the wider public. Plus, being on your phone can take you out of the present and disconnects you from you are the experience having.”
Self-care Doesn’t Fit who I am
Michael Lodish concludes with this thought, “There is a perception among people that if my peer group doesn’t do it, or if I don’t know much about it, then I shouldn’t do it. Acupuncture and meditation are two examples where I often see people are hesitant to try it because it may not be what they think is ‘for them’. This is not dissimilar to therapy where many people associate counseling with only those with people with serious problems. At the end of the day, you should feel comfortable using whatever self-care technique you find most relaxing and helpful, even if it means trying something new.”
Valerie is a full-time student, who currently sees three of our Tru Whole Care providers: Dr. Bos (Internal Medicine/Primary Care), Martin Ridley (Physical Therapy) and Dr. Shepelyak (Orthopedics). She became a patient of the center at the end of November, after a reoccurring medical issue was getting worse and no doctor was able to diagnose or much less treat her.
Valerie, how did you end up a Tru Whole Care patient?
Previously, I had a primary care physician, who wasn’t able to determine what was wrong. I kept jumping from doctor to doctor, from specialist to specialist. It was not only frustrating, but also quite scary, especially last November when I had to go to the Emergency Room because of unbearable pain.
What happened at the ER?
Ultimately, the doctors there couldn’t diagnose me. Their conclusion was, “We know it’s not critical or life-threatening, but we can’t tell what it is or why it’s occurring.” They just wanted to relieve my pain enough to get me walking, so I could leave on my own and function—at least for the day. That experience felt like the exclamation point to a frustrating period of feeling helpless in terms of my health.
Is that when you saw Dr. Bos (Internal Medicine) at Tru Whole Care?
Yes. I reached out to a family friend who introduced me to Dr. Bos by email. I remember it well because it was a Sunday, so I could hardly believe it when Dr. Bos replied within two hours and I was able to see him the following day.
When you’re tired and vulnerable, having a physician who is so accessible and responds so quickly means a lot.
What happened at your appointment with Dr. Bos?
Dr. Bos listened to my entire ordeal. Rather than trying to immediately diagnose me and send me on my way, he said that we first needed to tackle my sleep—which was terrible at that point. I was so sleep deprived. He felt it was important for get me back to a normal sleep cycle to make me feel a bit more human and less on edge. This was a complete contrast to what I had been experiencing with other doctors.
Once my sleep was under control, Dr. Bos and I started to discuss a plan to deal with my symptoms. Dr. Bos really listened and asked questions—not just the usual medical ones, but also about my lifestyle, like how was my stress level, what was happening in my life, how was my diet, etc. What was great is that throughout the entire period of my treatment, Dr. Bos was in touch with me regularly. Rather than just sending perfunctory messages, it was authentic concern. The best way to describe it is like the difference between, “Tell me how you are doing” vs. “I hope you’re doing well.”
After a few appointments, Dr. Bos recommended I see a physical therapist. Initially, I was concerned about a “hand-off” and the drop-off in information in having to get a new provider up to speed.
So, what was the experience of a transition to a 2nd provider at Tru Whole Care like for you?
The big difference was that Martin Ridley, my new physical therapist, was just down the hall from Dr. Bos. I can’t overstate the advantage of having all your health professionals under one roof. So, the transfer of information was seamless, and I immediately felt my recovery was a team effort with Dr. Bos and Martin.
After a few sessions, Martin asked if would be open to seeing the Tru Whole Care non-surgical orthopedist Dr. Shepelyak (“Dr. Shep”). Again, we only had to walk down the hall. No additional paperwork, no difficulty with appointment scheduling, no faxing and following-up on my patient history.
Dr. Shep was able to see me right away and Martin explained my entire case—starting from my time before and during treatment with Dr. Bos, and leading up to that moment. It seems like a small thing, but having your specialist remember and truly understanding your history is extremely reassuring.
Dr Shep and I spoke at length. Like all other health professionals I had worked with at Tru Whole Care, he really listened without making me feel I had to rush to cut my explanation short. He had a few recommendations and, given my inclination towards more natural options, he provided alternatives. At my request, Dr. Shep showed me the entire list of ingredients for one of the medications he suggested using. That willingness to be transparent and ultimately give me, the patient, an opportunity to ask questions and dig deeper on my treatment is something I’d never really experienced.
That’s great! Sounds like you’re getting the care you need?
Absolutely. Dr. Bos, Martin and Dr. Shep would all get an “A” in my book.
Today, I continue to see Martin for physical therapy and Dr. Shep for orthopedic treatment. The pain has decreased a ton and continues to become more and more manageable.
For me, this period was a pretty scary time and the attention, concern, and coordinated care I received at the center was incredible. It made me feel like I was being taken seriously, and treated as a whole person, not just as a combination of different parts and symptoms. When you’re stressed and anxious, having medical personnel who communicate with each other and treat patients collectively is huge. More importantly, as a patient at Tru Whole Care, I never felt like a bystander being dictated to and never consulted about my care plan. Plus the ease of not dealing with added insurance paperwork, coordinating appointments, and wasted time is what makes the experience even more stress-free.
Thanks for your time Valerie.
I’m happy to tell anyone how great this experience at Tru Whole Care was.
How many times have we heard of a lucky someone who “dropped out of the rat race?”
The rat race, the daily grind, the hamster wheel…all these expressions describe our day to day stress. Long commutes, high-pressure jobs, not enough sleep, balancing personal and professional lives are just but a few of the stressors that over time affect our emotional well-being, which in turn impacts our overall health.
How does this happen?
Let’s say it’s the middle of the week and you’ve been running on little sleep. To make matters worse, road construction or subway delays have been complicating your long commute, so you get to work late. And before you have a chance to get settled at your desk with a cup of coffee, your boss assigns you a demanding project with a crazy deadline that means you will need to work through the weekend. And here is the conflict: While you nod and smile, your body has automatically activated your fight-or-flight response mode sending you into a stress spiral.
What is the fight-flight response?
The fight-or-flight response is the reaction to a perceived attack or dangerous situation built within the nervous system. When confronted with a very stressful situation, our bodies switch on to this instinctive mode, which prepares us for battle or a hasty retreat. “But this response, once key to human survival, is rarely appropriate today,” says Michael Lodish, stress management counselor at Tru Whole Care. So, as you seem to accept your boss’s assignment gracefully, you are internally fuming, which turns on your fight-or-flight response. In short, your body is preparing you to either bash your boss over the head or run away, unaware that your mind has made a deal to suppress your anger and keep your job. Not surprisingly you wake up the next day with a backache.
Unable to respond in the manner written in your DNA, your body activates stress hormones that result in muscle tension. Dr. Robert Shire, a chiropractor at Tru Whole Care explains that when the muscles supporting your spine tighten, they can misalign vertebrae, affecting the spinal cord and adjacent nerve roots, causing you pain. “It’s important to remember that bones don’t move unless acted on by muscles, and muscles don’t contract unless commanded by the nervous system.”
Clearly if not handled properly, suppressing the fight-or-flight response comes at a price. In fact, during or following emotionally difficult times stress hormones (like cortisol and epinephrine) can ultimately weaken our immune system leading to susceptibility to colds and infections increases exponentially.
Breaking the cycle
Many caught in this cycle accept back pain and other stress-related issues as a fact of life, ignoring the cumulative impact of stress on their health.
But over the years we’ve seen many patients take a proactive approach and look for solutions to the stress that affects their emotional and physical well-being. These patients retire their back braces, heating pads and electronic massagers, recognizing they’re just band-aids that don’t get to the core of their problem.
Tired of living with pain, they decide to try to break the cycle and stop the corrosive long-term effects of stress by seeking out help.
Tru Whole Care
At Tru Whole Care we offer a 360 degree approach to the treatment of back pain. From a chiropractic perspective, patients are treated for the structural components of back pain: misaligned spines and tense muscles. At the same time, we provide our patients with the necessary tools to get to the emotional root cause of their problem through our Stress Management Counselor. This way, we are not only addressing our patients’ muscular pain, but also the stressors that trigger that pain.
Our experience is that treating both the pain and its underlying causes is the most effective approach to ensure our patients enjoy pain free lives.
Dr. Robert Shire has been a chiropractor for over 20 years treating a range of patients from expecting mothers to children, as well as taking care of athletes and desk jockeys. He is also a health coach covering topics in diet and lifestyle to compliment his chiropractic treatments. Dr. Shire speaks fluent French and plays the bass guitar—sometimes both at the same time.
Michael Lodish, MA has been practicing as a stress counselor at Tru Whole Care for seven years, seeing a variety of clients with a broad spectrum of stress issues. He is a member of the American Counseling Association (ACA) and completed board certification in biofeedback. Through his study of biofeedback, he has learned the physiological impact of stress that accompanies the natural impact on mood and emotional well-being.
To request an appointment with Dr. Robert Shire, Michael Lodish, or any other of our Tru Whole Care practitioners, please call 212-752-6770 or email email@example.com or request through the online form.