Healthy Weight Loss Basics

While there are many ways to lose weight, the biggest challenge is finding what works best for YOU. Let’s face it weight loss can be stressful, disappointing, and just downright hard. But it doesn’t have to be, the key to a successful and healthy weight loss experience is to make sure you, above all, are ready to make the changes needed for your health and your body. Be sure to keep these basics in mind, and know that you can do it.

1.     Incorporate the major macronutrients at each meal including carbohydrates, fats, and proteins. For example, if you have a taste for pasta (carbohydrate) toss it with some olive oil (fat) and some fresh seasonings (oregano, basil, or garlic, etc.) with a piece of chicken breast or fresh fish (protein). Boom, it’s that easy.

2.     Shop around the perimeter of the grocery store. Why? Because that’s where all the good stuff is found! Foods like fresh vegetables and fruits, fish, nuts, seeds, meats, and dairy products such as eggs, milk, yogurt, and cheese!  

3.     Remember to enjoy your food at the end of the day. What do I mean? Two things, number one make your meals taste delicious! Try using fresh herbs, spices, oils, and other fun seasonings (keep an eye on the sodium content if it’s premixed). Number two: it’s okay to eat that chocolate chip cookie at your friend’s party, heck you can even eat two! The whole idea behind having a long-term successful weight loss is being able to still let yourself enjoy the things you love occasionally. 

4.     Exercise daily and if you “don’t have time” start with some simple steps in the right direction such as going for a walk or run during your lunch break, or using the stairs instead of the elevator. For best weight loss results, exercise works in combination with your diet. Aim for five days a week for at least thirty minutes, however if this seems unrealistic begin at two to three days a week, and increase your duration and intensity as tolerated. 

     -  Alexis D’Ascenzo, CPT, B.S.

New Year New You

 

New Year, New You

What better time to set new goals for yourself than January? It is a brand new year and the possibilities are endless. Many set New Year’s resolutions with the best intentions to stay on track and make a life change, but few actually follow through. One reason keeping a New Year’s revolution is hard is because expectations and goals are unrealistic. Here are some tips to help you reach your new year’s resolution.

Think of it as a New Year’s Evolution, not Resolution. The New Year is a time for you to evolve into something greater. The process of evolution is slow, consisting of a series of small steps, so your resolution should take time and consist of small attainable goals. For example, if you are new to running and would like to improve, your resolution should not be to complete a marathon during 2015. Instead, shoot for improving how long or far you can run each week and aim for a more realistic goal such as completing a 10k.

Come up with a clear written out plan, including short and long term goals and a timeline to reach these goals. Keeping your goals organized will help you stay on track and help hold you accountable. Revisiting your goals monthly is a good idea, and you should not be afraid to adjust your goals to help you reach them. Reaching a goal is a great feeling, the more goals you reach, the greater your drive towards your New Year’s Resolution will be.

Recruit a friend who is interested in the same resolution you are. Friends are a great tool to keep you accountable. Say you and your friend both want to quit smoking in 2015, having the support from one another will help with the stress of such a big life change. Setting and attaining goals will be easier because you will not want to let your friend down. Knowing someone is counting on you is a great motivator.

There are a number of different ways to improve yourself in the New Year, and a number of different New Year’s Resolutions. For me, I will be staying off social media, starting small, and working on my relationships with my family and friends face to face. How are you going to improve yourself in 2015?

- Heather Finnegan, PT, DPT

Proper Snow Shoveling to Avoid Back Injury

Winter is officially here, and while we did not have a white Christmas, we know the snow is inevitably going to arrive.  Whether you love it or hate it, the snow that falls needs to be moved so we can get around safely.  If you’re using a shovel this season, there are some important things to consider to protect yourself from back injury.

As with any task, you need to choose the right tool for the job.  When purchasing a shovel, look for one with a sturdy plastic blade instead of a metal one.  The plastic blade will save on weight thereby reducing the stress on your low back.  Shovels designed to help you maintain proper spinal alignment will have curved handle versus a straight one.  Some shovels have a more vertical blade that is meant to push snow rather than lift it.  These shovels are ideal for back safety but are better suited for light snow falls.

Now that you have chosen the appropriate shovel, you have to use it correctly.  Keep your hands apart when gripping the shovel to create leverage and make it easier to lift the snow.  If you have to lift the snow, make sure you are lifting with your knees and not bending at your low back.  Take the snow in small loads to avoid over stressing your back.  Do not throw the snow over your shoulder as the twisting this causes in the low back could lead to injury.  Instead, keep pushing the snow in front of you, making sure to keep your spine in a neutral position.  If you have to move the snow to a location to dump it, walk it over (keeping the shovel close to your body) and dump it.

As with any physical activity, it is a good idea to warm up with some light stretching before your go out to shovel.  Make sure to pace yourself and take frequent breaks to avoid stressing your heart as well as your low back.  If you can, try to stay ahead of the snow by shoveling when is light and less compacted.

Make sure to follow these tips to avoid nursing a sore back all winter!


- Ryan Schaul, PT, MPT