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From the Trainers...
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Making Better Choices
by Sheila Kalas,
Personal Trainer
Take
note of the article in this month's newsletter that points out some
of the worst restaurant food you can find. It is important for you to
realize that blindly ordering when eating out is detrimental to your
weight loss/maintenance battle. I
would love it if everyone would eat out less and avoid fast food and
most chain restaurants all together; however, I realize that is not a
reality. We love to eat out, myself included. It is a major part of
our social life. I don't think you have to give this up and sit
home alone just to maintain a healthy weight. However, you do have to
become more aware of what you are eating and how to order correctly
when eating out. The
best series of books on the market today, regarding making better
food choices, is the Eat This Not That
series. If you have not
seen these, you should. They can show you how to make better choices
if you must eat out, especially at chain restaurants. In
addition to these books, simply understanding how restaurants can
"tweak" your food to reduce the caloric content and retain the
flavor is important information for you to have. Remember, any
restaurant that actually has a chef in the kitchen has the ability to
prepare a healthy, tasty meal. Most of our locally owned restaurants
are more than happy to accommodate your healthy requests, but you
have to ask.
Some
things to ask for include: poaching in wine or grilling, instead of
sautéing in oil; eliminating the starch (potatoes, rice or risotto)
in lieu of a second vegetable with your meat; sauces and dressings on
the side; no bread/chips to the table; boxing up half your order in
the kitchen before it ever gets to the table; adding one or two
vegetables to a small non-fried appetizer to make a smaller dinner. Remember,
cutting just 100 Kcals a day from your diet can result in a 10 pound
weight loss over a year's time!
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| Spotlight on Clients
| Congratulations
to all Fitness Plus clients that completed the Bluegrass 10,000 Foot Race on
July 3. We applaud all of you and your efforts. Participants include:
Jessica King, Carson Richards, Joanne Hilliard, Brad Pitcock, Becky
Sullivan, and Joyce Rose.
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Greetings!
 Wow,
mid-summer already; how fast time flies. I hope all of you have been
getting out and enjoying the sunshine, although the temps have been a
bit on the warm side. Whenever you find your self complaining about
the hot days, remember back to those cold, dark February days and be
thankful that we are not there. In
addition to enjoying outdoor activities, summer is the time for the
best fruits and veggies we see all year. With the bounty of fresh,
local delicious foods, summer is a great time to knock off a few
pounds. If you are not a regular at the farmers' market, you should
be. Remember, we are all supposed to eat five servings of fruits and
veggies everyday; now is the time to get in the habit!
Sheila
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What's Happening at Fitness Plus
How's
your golf game? Remember, Fitness Plus trainer/Physical Therapist
Keith Duerler will analyze your golf swing and point our specific
weaknesses that can be worked on to better your swing and your score.
For a complete swing analysis and program to improve your game call
Keith at 797-5513.
Congratulations
to F.P. trainer Nikki Ditsch for her second-place finish in the
Markey Race for Women's Cancer triathlon, held at Spindletop Hall
on June 27.
Kudos
also to trainers Gary Ditsch (second in his age group) and Josh Sato
and Sheila Kalas (fourth in her age group) who competed in the
Bluegrass 10,000.
Don't
forget that you can order local farm-fresh eggs and grass-fed beef from
Brookview Farm at the gym. Order sheets are on the bulletin board in
the gym. Eggs are delivered on Wednesdays, beef on Thursdays.
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Snacking Healthy
SparkPeople
 While some dieters happily accept when someone suggests a snack, others feel pangs of guilt when a nibble is merely suggested. However, there is nothing inherently wrong with a bite between meals. In fact, snacking might be the missing ingredient that will help you reach your weight loss goals. Read More from SparkPeople.com >> |
The Seven Worst Restaurant Foods in America
DailySpark
 We all enjoy eating away from home from time to time and try to make smart choices when we do. Sometimes we sabotage all our best efforts and give in to a moment of weakness. The more you know about "Diet Friendly Dining" when you are eating "Food on the Run" the more you will be able to resist temptation. Read more from DailySpark.com >> |
The Rehab Corner
Keith Duerler, MPT
 Many
of you suffer daily with back pain either in the neck, mid-back, or
lower back. You try heating it, massaging the muscles, stretching,
taking over-the-counter ibuprofen, and yet the pain still persists.
You may have even been led to see your family doctor, who diagnosed
you with a "muscle strain" and provided a prescription for
muscle relaxers and pain pills. While the medications may have
temporarily helped many times, the symptoms return.
What I would like
to briefly talk about this month is what may really be the source of
the pain and explain a better way to manage this and get relief so
you can live your life the way you want to. Typically we have pain in
the muscles around the neck, between the shoulder blades, or across
the lower back, and in more severe cases this pain may travel down
the arm or down the leg. The source of the pain is likely much deeper
than the muscles. Calling something a "muscle strain" is
often not accurate. In our spine we all have a series of small joints
called facet joints. These are actual joints, just like our ankle,
knee, and other larger joints in the body. If we step awkwardly and
twist our ankle we can feel the pain, see the swelling, and know what
the injury is. With proper management, the joint is rested and then
strength and range of motion exercises are done to return to normal.
That same scenario can happen with our spine, but it is just more
difficult to know what the injury is because we cannot visualize the
results. If you have reached down and felt a "catch" in
your back or turned your head and felt a sudden pain, you very likely
"sprained" a joint. After a few days of taking it easy,
many of us go back to our lives without fully restoring the proper
strength and range of motion. The joint that was injured may have
residual stiffness and the muscles around it stay weakened; this
predisposes you to have continued pain, stiffness, and soreness.
Where is this felt? The muscles that lie on top of the joints are
what become tight and sore. Physical therapy is effective to
determine where you have joint stiffness and then perform joint
mobilizations to restore motion. Exercises are prescribed to regain
the proper strength and range of motion. Modalities that penetrate
deeply to increase blood flow such as ultrasound are utilized with
good results. Don't continue suffering with pain that can be resolved
with proper management. Don't hesitate to call me anytime with
questions or to schedule a free consultation.
Have
a great month!
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