15 Tips For a Healthy 2011
03/01/11 18:11
It's the New Year, and it's also time for a flurry of resolutions. You're probably thinking about how you can become healthier, be more pain-free, and move better than you do right now.
Great thought! To help you along, here are 15 tips to get you healthy in 2011:
Great thought! To help you along, here are 15 tips to get you healthy in 2011:
- A gradual, personalized exercise program that takes into account your anatomy and physiology is important. Your physical therapist can conduct an evaluation and assist with this.
- Make yourself accountable to someone other than yourself. Log your exercises (either at home or at the gym) in a journal and inform your physical therapist about your progress.
- Self confidence is critical. Believe in yourself and your ability to become stronger, healthier and more functional. If you think you can, then you CAN!
- Visualize yourself as being stronger, with increase energy, as if you already achieved your goals. Positive expectations of health, vitality and energy are helpful to improve your health and well being.
- Drink plenty of water. Hydration is important for your blood, kidney, and joints.
- Always seek qualified help. Expert supervision provided by a physical therapist is important, especially if you are recovering from injuries or medical conditions.
- Be aware of what you eat. Fat has twice the caloric density of carbohydrates and protein. So limit your fat intake and consume a balanced diet containing lean protein, whole grains, fruits and vegetables.
- Get into the habit of reading nutrition labels at the grocery store. Not all foods are created equal. Make a conscious decision to shop for natural foods and increase the variety of foods you consume. Most individuals have the same food habits. Deviate from your 'regular diet' and experience a world of fruits, vegetables, herbs and lean protein.
- Never skip meals, especially breakfast. It is the most important meal of the day, so start your day right - with a healthy breakfast. It will get your metabolism going, and keep your appetite and blood sugar in check as the day progresses.
- Find an exercise partner to help you stay consistent with your exercise regime.
- Consistency is key - exercise at least 3-4 times a week.
- Challenge yourself each week - gradual progression the only way to improve. Stay within the limits of pain. When in doubt, ask your physical therapist.
- Make sure a 5-10 minute warm-up and a 5-10 minute cool-down are part of your home exercise routine. Don't forget to include stretching in the warm-up and cool-down to reduce the risk of injury.
- Set specific goals for yourself (consult your physical therapist) and resolve to meet them.
- Reward yourself for small victories, they are important milestones towards your 'larger goal'. Positive reinforcement is the best way to stay on track and reach your health and wellness goals.
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Seniors: More Protein to Improve Quality of Life
14/12/10 09:44
Scientists at the University of Texas Medical Branch at Galveston have good news for people who want to stay strong in their old age: older bodies are just as good as young ones at turning protein-rich food into muscle.
A newly published study suggests that a diet containing a moderate amount of protein-rich food such as beef, fish, pork, chicken, dairy or nuts may help slow the deterioration of elderly people's muscles.
Reducing the decline in muscle mass among the elderly is crucial to maintaining their health and independence, these researchers say. And they add that consuming adequate protein is essential for making and maintaining muscles. Since nutritional studies show that many elderly individuals eat less protein than the average person, researchers have reasoned that if the elderly simply increased their protein intake, they might slow down muscle loss -- as long as old age doesn't inherently interfere significantly with the ability to make muscles out of the protein in food.
"We wanted to know if there is some reason your grandmother's body, for example, can't stimulate muscle growth in response to eating the same protein-rich meal that you eat, which might over time contribute to muscle loss," said Douglas Paddon-Jones, an associate professor in UTMB's departments of physical therapy and internal medicine. Paddon-Jones is the senior author of a paper on the study published in the August issue of the American Journal of Clinical Nutrition and now available online.
For complete article: http://www.medicalnewstoday.com/articles/79223.php
A newly published study suggests that a diet containing a moderate amount of protein-rich food such as beef, fish, pork, chicken, dairy or nuts may help slow the deterioration of elderly people's muscles.
Reducing the decline in muscle mass among the elderly is crucial to maintaining their health and independence, these researchers say. And they add that consuming adequate protein is essential for making and maintaining muscles. Since nutritional studies show that many elderly individuals eat less protein than the average person, researchers have reasoned that if the elderly simply increased their protein intake, they might slow down muscle loss -- as long as old age doesn't inherently interfere significantly with the ability to make muscles out of the protein in food.
"We wanted to know if there is some reason your grandmother's body, for example, can't stimulate muscle growth in response to eating the same protein-rich meal that you eat, which might over time contribute to muscle loss," said Douglas Paddon-Jones, an associate professor in UTMB's departments of physical therapy and internal medicine. Paddon-Jones is the senior author of a paper on the study published in the August issue of the American Journal of Clinical Nutrition and now available online.
For complete article: http://www.medicalnewstoday.com/articles/79223.php
What Does Diet Have to do With Fibromyalgia?
01/12/10 16:07
If you think Fibromyalgia and your diet have no correlation, think again. Diet has a tremendous impact of the severity of this condition and you can help yourself by being aware. Foods high in fat bring on symptoms while foods high in fiber and other nutrients help elieviate them.
Read this article from the National Fibromyalgia Association for more information and what you can do to get back to feeling like your old self: http://www.fmaware.org/site/News2?page=NewsArticle&id=6731
Read this article from the National Fibromyalgia Association for more information and what you can do to get back to feeling like your old self: http://www.fmaware.org/site/News2?page=NewsArticle&id=6731
Super Foods and Your Health
28/11/10 15:22
Are you getting enough “super foods” in your diet? Super foods are foods that are packed with vitamins and nutrients and that help ward off a variety of diseases and illnesses. Below is a list of 10 super foods you should include in your diet.
1. Low fat or fat-free plain yogurt
2.Eggs
3. Nuts
4. Kiwis
5. Quinoa
6. Beans
7. Salmon
8. Broccoli
9. Sweet potatoes
10. Berries
For more information and original article: http://www.webmd.com/diet/guide/10-everyday-super-foods
1. Low fat or fat-free plain yogurt
2.Eggs
3. Nuts
4. Kiwis
5. Quinoa
6. Beans
7. Salmon
8. Broccoli
9. Sweet potatoes
10. Berries
For more information and original article: http://www.webmd.com/diet/guide/10-everyday-super-foods