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Jog, hop or skip for health, but don’t skip breakfast

breakfast

I often hear people say that mornings always feel rushed. Even on weekends it seems like there are a million things to get done. For many, one way to save time is to skip breakfast. However, that is not a very wise choice. Even though there might be kids to drop off at school, work to get to on time and other deadlines in the morning, breakfast is important: it helps with attention span, weight control and helps replenish your body with nutrients.

While it is preferable to have a sit-down breakfast, sometimes that’s simply not an option that fits into our schedules. Many people have shared with me their strategies and food items that ensure breakfast is part of their morning routine, no matter how hurried they feel. Below are a few recommendations.

1. Set the breakfast table the night before. Give kids simple but healthy options to choose from and put non-perishable items (breakfast cereals, fruit cups, whole fruit, etc.) out on the table.

2. Pack a breakfast bag and put it in the fridge. Grab it as you walk out the door. Continue Reading »

What moms really want for Mother’s Day

moms

Listen up spouses, pay attention kids. You might be surprised to learn that boxes of chocolate, expensive perfumes or beautiful jewelry are not what many moms really want for Mother’s Day.

I decided to conduct a very informal poll of moms of all ages to find out what they really wanted for Mother’s Day. You might be surprised to hear their responses. Here are the top five answers.

5. “Special” gifts. Many moms mentioned that receiving hand-made gifts from little ones is very special. A hand-made card, a piece of artwork, a home-cooked meal, anything that reflects that time and effort were put into making that gift special is always appreciated. One mom commented that a gift made from the heart “is the gesture that meant that they thought of me and took the time to make something just for me.” This mom continued to say that a gift of any kind is especially treasured when it comes from teenagers. Another mom said “to hear an ‘I love you mommy’ from my kids is always precious!” Continue Reading »

11 Stretches You Should Do Every Day

stretchingIn my previous blog post, we learned the basics of stretching; now it’s time to get down to the specifics. Here are 11 stretches that you can perform every day to improve your overall flexibility and help decrease the likelihood of nagging injuries. We’ll start from the feet and work our way up.

  1. Prone Calf Stretch:

Begin in a push-up position. Next, keep your legs straight as you walk your hands backward toward your feet. Bend at the hips so your butt rises into the air while the heels of your feet press into the ground. Continue to walk your hands backward until a comfortable stretch is felt in both legs. You can increase the stretching sensation by bending one knee while keeping the other straight.

  1. Side-Lying Quad Stretch:

As the name suggests, start by lying on one side. For an example, let’s begin on our left side to stretch the right leg. Pull the heel of your right leg toward your butt. Grab your ankle with your right hand and add some additional pressure. Be sure to keep your knees together to perform the stretch properly. Once you’re finished with the right leg, flip over and perform this exercise with the left leg.

  1. Seated Hamstring Stretch:

To begin this stretch you need to be in a seated position. Keeping your right leg straight out in front of you, bend your left knee and bring your left heel into your groin. Now, keep your back straight as you bend forward at the hips. You can reach forward with both hands, but be careful to not round your back. Repeat with the left leg. Continue Reading »

Get Heart Healthy

heart foodHeart disease is one of the leading causes of death in the United States. This includes heart attack, stroke and peripheral artery disease.

Most of the risk factors for heart disease can be prevented or treated with lifestyle changes and medication. Risk factors include:

  • Diet
  • Physical inactivity
  • Obesity
  • Smoking
  • Hypertension (high blood pressure)
  • Dyslipidemia (high triglycerides and low HDL or “good” cholesterol)
  • Diabetes mellitus
  • Heavy alcohol use

People with multiple risk factors are at higher risk for developing heart disease. Here are some steps you can take to decrease your risks. Continue Reading »

RACE to Your Fitness Goals

RACEHave you made the New Year’s resolution to finally run that half marathon this year? Lose that holiday weight by hitting the treadmill? Reclaim the part of your youth when you enjoyed running? All of these sound like great reasons to be active, but do these well wishes hold up once you start to feel tightness in one calf, clicking in your knees or that sharp pain in your hip? If you want to keep the dream alive, instead of slowing down or stopping, schedule a RACE!

The RACE (Running Assessment and Clinical Evaluation) program is a personalized, one-on-one study of you and your body mechanics while you walk or run. This program is for the old or the young, the ultra marathoner or the 5K-charity walker. We will find what is hurting, the reasons that cause the pain and what you can do to help yourself get through it. During your appointment, one of our licensed athletic trainers will go through your personal health history looking for past injuries, details on any current ailments and your training schedule.

During your exam, your range of motion, flexibility and strength will be examined to see if there are any imbalances in your lower body. Then, we’ll examine what your individual foot type is, as that can tell us many things about how you walk before you even place a foot on the treadmill. Continue Reading »

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