Get Moving

It’s no surprise that repeatedly sitting for prolonged periods of time can negatively affect the body. Sitting too much can result in muscle aches, stiffness, pain, and possibly injury. In fact, a lack of mobility can lead to poor blood circulation to your joints and muscles. This can result in inhibited flexibility and strength. However, there ARE ways to help negate these effects. Check out these tips to stay healthy during the workday!

Helpful Tips

If you find yourself having to sit for extended periods of time, then you’ll want to keep these tips in mind throughout the day (APTA, n.d.):

• Take frequent small breaks by getting up from your chair throughout your day. This will break up the time you are sitting. For example, take a trip to the water fountain,  or simply take a short walk around the office.

• To stretch your neck, gently turn your head slowly from left to right. To relieve shoulder tension, slowly roll your shoulders backwards.

• If working on a computer, make sure the monitor is directly in front of you with the top of the monitor positioned at eye level. Keep the monitor at a distance that allows you to view the screen without having to hunch over or lean backward.

• If possible, use a desk with a keyboard tray. A keyboard on top of your desk is typically too high for most people. This can cause you to extend your arms or raise your shoulders, which causes tension.

• Use a desk that’s at an appropriate height for you to position your knees under the keyboard tray or desk.

• If you can, use a chair that includes adjustable arm rests and adjustable height to help you to comfortably sitting close to your desk.

And finally, here at Physical Therapy First, we will be offering #PTFtip videos on our PTF Youtube channel! In this video, Maureen Ambrose, PT, DPT, OCS, COMT, offers her posture tips when sitting: PTtip Posture Video

Nutrition

Healthy nutrition is another important component to overall wellness in the workplace. A few simple changes to your workday can go a long way in bettering your health. For example, pack your lunch instead of buying take-out. You’ll not only have control over the ingredients and portion size of your meal, but you’ll also save yourself money. A good example of an easy, yet nutrient dense lunch is a turkey sandwich on whole grain bread. You could also add sliced avocado and fresh vegetables like spinach, tomato, or cucumber. Pair this with a side of fruit and you have yourself a nutritious meal filled with vitamins and minerals, lean protein, fiber, healthy fats, and whole grains!

Try to keep healthy snacks with you at work when hunger strikes. Some great options include Greek yogurt without added sugars, or fresh or dried fruit (where the only ingredient is the fruit itself). Other nutritious snacks include a serving of nuts like almonds or pistachios,  pre-cut veggies like carrots or celery sticks with hummus, or natural peanut/almond butters.

If you have any questions or would like to make an appointment with one of our physical therapists to help with your mobility, give our office a call at 855-PT-First today!

References

American Physical Therapy Association (APTA). (n.d.) Workplace wellness. Retrieved from: http://www.moveforwardpt.com/Resources/Detail/workplace-wellness

*As a reminder, always discuss any questions or concerns with your physician, as the information written should not replace any medical advice.

Although it may not feel like winter outside with the unusually mild temperatures, the winter season is technically upon us and we may find ourselves facing icy conditions during the next few months. Of course, it is best to avoid walking on ice altogether, as many winter weather injuries occur from falls on ice covered areas. However, it’s always best to be prepared in case we do have to face such conditions. Physical Therapy First’s Maureen Ambrose, PT, DPT, OCS, COMT, offers some of her own tips on fall prevention during icy conditions below.

Fall Prevention Tips

1. Many falls on ice happen when getting out of the car. Look down for ice and hold onto the car door when placing your foot down at first.

2. When walking on ice, take small steps and keep your center of balance over your feet.

3. If you are falling, avoid reaching out with your hand to prevent wrist, elbow, and shoulder injury. Tuck your chin to your chest and roll to your side to take the impact.

Protect Yourself with Bone Health

In addition to the tips above, it’s important to also keep in mind that consuming a healthy balanced diet with an adequate amount of calcium and vitamin D will help preserve your bone health. Calcium is stored in our bones and teeth keeping our bones strong and dense, while vitamin D is what helps our bodies absorb calcium. Building and maintaining strong healthy bones will aid in your fall prevention efforts, and, ultimately, help reduce your risk of fracture and injury.

Some ideas for foods that are natural sources of calcium include dairy products (i.e. milk, yogurt, cheeses), leafy green vegetables (i.e. kale, broccoli, cabbage), fruits like oranges and figs, and legumes such as white beans and black-eyed peas. Even canned seafood, in particular salmon and sardines, provide an excellent amount of calcium. A helpful tip if you’re unsure whether or not a food contains calcium or vitamin D is to read the nutritional facts, as the percentage of vitamins and minerals per serving, will be listed at the bottom!

Stay safe this season and remember to keep these tips in mind during the approaching winter months!

References

U.S. Department of Health and Human Services (HHS). (2012). The Surgeon General’s Report on Bone Health and Osteoporosis: What It Means To You. Retrieved from:http://www.niams.nih.gov/Health_Info/Bone/SGR/surgeon_generals_report.asp#r

CDC. (2012). Outdoor Safety. Retrieved from: http://emergency.cdc.gov/disasters/winter/duringstorm/outdoorsafety.asp

HHS. (2014). Calcium and bones. Retrieved from: https://www.nlm.nih.gov/medlineplus/ency/article/002062.htm

National Institutes of Health (NIH). (2013). Calcium. Retrieved from: https://ods.od.nih.gov/factsheets/Calcium-Consumer/

*As a reminder, always discuss any questions or concerns with your physician regarding your health, as the information written should not replace any medical advice.

The winter season is upon us, which means we may find ourselves outside shoveling snow.  If not performed correctly, this is repetitive exercise can lead to muscle strain or injury, especially to the lower back or shoulders. To ensure that you’re shoveling safely, the American Physical Therapy Association (APTA) offers some excellent snow shoveling tips to keep in mind:

APTA Tips

• Using a shovel with a shaft will help you keep a better grip on the shovel and also help keep your back straight.

• Avoid using a shovel that is too long, as this could make the snow pile heavier to lift, causing strain to your back.

• Make sure to shovel smaller piles of snow at a time instead of very heavy piles.

• Remember to take breaks frequently when needed by walking around and standing up straight.

• Helpful stretching exercises for your back include backward bending. Stand up straight and tall and position your hands at the back of your hips while gently arching backwards for a few seconds.

More Tips From Our Own Therapist, Maureen Ambrose:

• Maintain a straight spine and bend at the hips and knees when shoveling snow. Lifting a heavy load with a rounded back increases stress on the spine.

• After filling your shovel, press down through your feet and squeeze your glutes to stand up.

• Avoid twisting your spine with a full shovel of snow when emptying your shovel. After lifting, take 1-2 small steps to turn your body towards the snow pile.

Additional Tips

In addition to the tips above, you should also make an effort to stay hydrated.  Although you may not feel as thirsty in the cold weather, or sweat as much as you would during the warmer months, you are still exerting yourself. Being in a dehydrated state can cause side effects such as muscle cramps and fatigue, headaches, or impaired coordination and concentration. To avoid dehydration, keep a bottle of water readily available when shoveling and remember to drink plenty of fluids each day!

Drinking cold water during the winter may not sound very appealing. Instead, try drinking warm herbal caffeine-free teas. Additionally, many fruits and vegetables like watermelon, oranges, tomatoes, spinach, and celery are mostly comprised of water. Filling up on these can also contribute to your fluid intake. For more information on the importance of water and helpful tips to drink more throughout your day, see our previous blog post here: Hydration.

Don’t forget to hydrate, and if you or someone you know is experiencing back pain, call our office today to make an appointment with one of our physical therapists!

References

American Physical Therapy Association (APTA). 2015. Snow shoveling. Retrieved from: http://www.moveforwardpt.com/resources/detail.aspx?cid=bc1413cc-3ed6-4cf9-888f-3955df4a1b13#.VmcclRyCa0Z

WebMD. (2014). Dehydration overview. Retrieved from: http://www.webmd.com/fitness-exercise/dehydration-topic-overview

*As a reminder, always discuss any questions or concerns with your physician regarding your health, as the information written should not replace any medical advice.

It’s hard to believe that the holiday season is just around the corner especially when the temperatures have been unusually warm for this time of year! I know the majority of us are enjoying the break from colder weather, but it does make it a bit harder to get into the holiday spirit. With Thanksgiving just a few short weeks away, it’s the perfect time to start planning some of your holiday dishes that you will be making and what better way to start than by learning how to make healthier versions of some of your favorites!

As I’ve touched upon in previous posts, moderation is key to sustaining a healthy, balanced diet. Of course, part of the fun of the holidays is spending time with loved ones and enjoying a variety of different dishes that aren’t typically served year-round. I think it’s important to be mindful of both what you’re eating and the portion sizes, while savoring each bite. This will help you be more in tune with your fullness cues and know when you’re satisfied! 🙂

On that note, there are plenty of ways to make some of the traditional holiday dishes a bit healthier for you with a few simple swaps WITHOUT losing any of the flavors!

• Green Bean Casserole: another classic Thanksgiving dish that can be made healthier! Campbell’s offers a ‘lighter’ recipe to their classic green bean casserole recipe that won’t sacrifice the flavor of the dish, as it simply just cuts half the amount of milk and fried onions that the classic recipe typically calls for. This idea of cutting down on certain ingredients in recipes (i.e. the amount of sugar, percentage of milk fat, butter, candied toppings etc.) can be applied to MANY recipes, since it won’t usually alter the final product.

• Roasted Sweet Potatoes: Instead of candied yams from a can, make your own with fresh sweet potatoes! Sweet potatoes are naturally sweet, so they don’t typically need tons of extra sugar and syrup to add sweetness. It may call for a little extra effort, since you’ll have to peel and cut your potatoes, but I think you’ll be surprised at how much tastier the dish will be and how easy it is to make! Similar to the green bean casserole recipe above, simply using less butter and syrup when making your sweet potatoes will help reduce the amount of fat and sugar without sacrificing taste. A great, simple recipe can be found here.

• Mashed Potatoes: I’ve touched upon this in my Easy and Creative Ways to Add Vegetables into Your Diet post, but cauliflower is an excellent alternative to mashed potatoes. It has a very neutral taste, similar to potatoes, and can be easily mashed to resemble mashed potatoes. Simply microwave or boil a head of cauliflower until soft, then puree in a food processor or blender. Add sea salt, pepper, and, a little butter and you’ve got yourself the perfect dish for your celebration without losing any flavor! If you don’t want to forgo the potatoes completely, swapping in half the mashed cauliflower is another easy way to sneak in some veggies while also serving a more fiber-rich dish to your guests.

• Cranberry Sauce: Of course it can’t be Thanksgiving without cranberry sauce! Instead of buying the canned sauce that typically contains high fructose corn syrup, make your own with fresh cranberries! It’s a very simple recipe and making your own will allow you to control the amount of sugar in the dish (i.e. if a recipe calls for 1 cup of sugar, use 1/2cup instead and see how it tastes!), eliminate the corn syrup, AND provide you with vitamin C, a vitamin that’s nonexistent in the canned version.

• Pumpkin Pie: When it comes to desserts, pumpkin pie typically tops the list as the best option among the variety of pies. If you read my Healthy Fall Foods post, then you know that pumpkin is a great source of fiber, beta-carotene (which our body converts to vitamin A), and also a good source of iron. When making this pie, a few simple swaps like low-fat evaporated milk rather than full-fat, and making your own homemade pie crust (like this easy whole-wheat pie crust!) rather than using a store-bought pie crust will help you have more control of the ingredient list, thus eliminating added fillers and preservatives that are often times found in pre-made, packaged foods to preserve shelf life.

Other Helpful Tips

• If you’re in charge of roasting the turkey, consider trying this roasted turkey recipe that doesn’t need butter during the roasting process!

• Stick to the white meat of the turkey rather than the dark, as the dark meat contains a higher amount of saturated fat.

• Make your own homemade stuffing rather than store-bought by replacing white bread cubes with whole-grain bread, using less butter and low fat milk in the recipe, and adding in diced celery, carrots, and onions to sneak in some extra filling veggies!

• Use nonfat plain Greek yogurt instead of sour cream or mayonnaise in casserole or dip recipes that you plan to make! This is an easy way to sneak in protein and lower the fat content of the dish without sacrificing the flavor.

• Stewed tomatoes can be a very healthy choice when scanning your options. Tomatoes are loaded with lycopene, a powerful antioxidant that can help lower your risk of certain diseases such as cardiovascular disease. Tomatoes are also rich in vitamin C, which helps promote a healthy immune system meaning it can help your body ward off illnesses.  These are only SOME of the benefits and healthful nutrients that tomatoes contain! For an easy stewed tomatoes recipe see here.

• Finally, Check out PTF’s Pinterest Page which will also include other healthy, easy holiday recipes, and of course, enjoy your holiday by spending quality time together with your friends and family! 🙂

Happy Holidays!

Alyssa

References

Natural Medicines Comprehensive Database. (2015). Lycopene. Retrieved from: https://www.nlm.nih.gov/medlineplus/druginfo/natural/554.html

U.S. National Library of Medicine. (2015). Beta-carotene. Retrieved from: https://www.nlm.nih.gov/medlineplus/druginfo/natural/999.html

Zelman, Kathleen. (2010). The Benefits of Vitamin C. Retrieved from: http://www.webmd.com/diet/the-benefits-of-vitamin-c

*Disclaimer: As a friendly reminder, the information I write about is intended for educational purposes only. I encourage you to discuss any questions or concerns with your physician regarding your health and dietary needs, as the information I provide should not replace any medical advice. I write based on my own personal research and experiences.

Today’s post will focus on the what, why, and where of protein. You may be wondering what I mean by this so let me explain! For this post, I will break down what protein is and why it’s important for your body and overall health. For the purposes of this post, I thought it would be a good idea to provide you with alternative sources of protein since the majority of us know that the typical animal sources (i.e. meat, dairy, eggs, seafood, poultry) tend to be the largest source of protein, but there are other ways to consume protein as well!

Our diets are broken down into three macronutrient categories: proteins, fats, and carbohydrates. Throughout many of my posts, I typically discuss the importance of micronutrients (vitamins and minerals), but macronutrients are extremely critical for the overall functioning of the body as well. They’re deemed ‘macro’ nutrients because we need to consume them in large quantities.

Proteins, specifically, are the building blocks of the cells within our bodies (i.e. skin, nails, hair, brain cells) and play a role in pretty much every major function within the body.

While proteins are the building blocks of cells, amino acids are the building blocks of proteins. When we eat protein, our bodies break it down into amino acids, which in turn, play their own role in making new proteins to help our bodies in a variety of different processes such as:

• Digestion
• Muscle Growth and Development
• Tissue repair

Proteins are comprised of 20 amino acids with nine of those amino acids termed ‘essential’ in that the body does not make them, and, therefore, must be obtained from food. The remaining amino acids are called ‘nonessential’ since they are produced within our bodies.

In regard to dietary intake, we consume essential amino acids in the form of complete and incomplete proteins. Complete proteins are sources that contain all essential amino acids (i.e. animal sources) in an adequate quantity, whereas incomplete proteins (i.e. plant based sources) simply lack a significant amount of amino acids to be deemed a complete source. These protein sources can often be paired with other incomplete proteins to form a complete source. This is another reason why it’s important to eat a well-balanced diet to ensure you’re providing your body with the adequate amount of fuel it needs to function properly. Pairing incomplete protein sources doesn’t actually have to occur at the same meal, but rather can be eaten throughout your daily food intake to aid in your body functioning at its best.

Remember the MyPlate guidelines for vegetables and fruits I mentioned here? Well, according to the USDA (source), most Americans typically do not have a problem with consuming enough protein. The problem lies in a lack of variety in protein sources, which is why I’ve listed below some excellent alternative sources below:

Quinoa: often times referred to as a grain, but actually a seed, cooks similarly to rice and is an excellent source of protein (roughly 8grams/1cup). Why not try this quinoa & black bean salad recipe instead of one of your typical pasta or rice dishes this week!

Legumes (a class of vegetable):

• Beans: there are a wide variety of beans to choose from that can supply you with a healthy amount of protein. Some of my favorites include garbanzo beans (chickpeas), kidney beans, white beans, and black beans. Try making a homemade vegetarian chili with beans, and you have yourself a delicious protein-packed meal!

• Peas: a half-cup of peas supplies you with roughly 4.5grams of protein so try adding peas to your pasta dishes, salads, or soups. If you don’t like peas, you may like this green pea hummus instead.

• Lentils: 1 cup supplies about 17 grams of protein- if you’re new to trying lentils, perhaps this recipe is for you!

• Edamame: Your typical appetizer to sushi actually has an adequate amount of protein with about 8 grams per cup! Another popular way to enjoy these soy beans is roasted until browned at 400 degrees in the oven with your favorite seasonings and a touch of olive oil!

–Nuts & nut butters (i.e. almonds, cashews, peanuts, pistachios): another great source of protein AND healthy fats, especially when you choose nut butters with as few ingredients as possible.

-Greens: surprisingly, greens like spinach (and broccoli (about 4grams/1 cup) also contain a good amount of protein, so not only are you fueling your body with protein, you’re reaping the benefits of the vitamins and minerals that leafy greens supply as well!

I hope you were able to learn something new from this post and will try a new protein source in your diet!

Alyssa

*As always, I encourage you to discuss any questions or concerns with your physician regarding your health, as the information I provide should not replace any medical advice. I write based on my own personal research and experiences.

References

Better Health Channel (2014). Protein. Retrieved from: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Protein

Ebert,Alison. (2013) Amino acids. Retrieved from: https://www.nlm.nih.gov/medlineplus/ency/article/002222.htm

Harvard School of Public Health. (n.d.). Protein. Retrieved from: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

NIH. (2008). News in Health. Retrieved from: https://newsinhealth.nih.gov/2008/March/docs/01features_01.htm