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| Greetings! |
As the holiday season approaches, a lot of us are thinking
about the health and wellbeing of ourselves and our loved ones.
From diet and exercise to injury prevention, there are quick
and easy steps we can all take to make this holiday season a healthy and safe
one.
Empire Health and Wellness Center would like to thank each of you for making 2009 a great year. We wish all of you and yours a very happy holiday and hope to see you in the new year!
Be well,
Brendan Sullivan, PT, CSCS & Staff
8 Century Hill Dr Suite 201
Latham, NY 12110
PH: 518-690-4406
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Congratulations!
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 Thank you to all of our friends, family, members and guests for joining us at this year's Empire Health and Wellness Center Open House!
The event was a great success and we truly enjoyed meeting and spending time with all of you.
Below is a list of the lucky winners of the Open House door prizes.
Pat Wilson - Fleet Feet $75 gift certificate
Beverly Gordon - Fleet Feet fitting and shoes
George Gruel - Wellness Basket (including T-shirt, massage, gift certificates, fruit)
Seth Finkell - Wellness Basket (including Personal Training, gift certificates, fruit)
Carole Baumes - Wellness Basket (including Gymnic Ball, gift certificates, fruit)
Thanks again and we hope to see you next year for our 10 year anniversary celebration!
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Staying Healthy Through the Holidays
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 The approach of the holiday season has a lot of us wondering
how to stay healthy even when confronted with cakes, cookies, eggnog, stress and
fatigue. Finding healthy ways to get through holiday parties and events doesn't
have to be a struggle.
Making a conscious decision to stick to the healthy
lifestyle you maintain the rest of the year is the first step. Next, make sure
you get plenty of sleep and remember not to stress out too much, as not getting enough rest and a lot of anxiety are leading factors in catching a cold.
Watching your diet and getting in some physical activity
will probably be the hardest thing to do during the holidays. To eat right and sweat it out, try this:
- Eat a small piece of fruit or a
handful of nuts before holiday parties and big meals. This will help you curb
your appetite and not gorge yourself on the first thing you see.
- Drink a lot of water. It will keep
you feeling full and also give you more energy. Holiday
cocktails contain empty calories that can leave you hungry and sluggish.
- Volunteer to bring healthy
desserts or side dishes to the festivities. If the other party food doesn't
jive with your diet, at least you have your prepared food as a back-up.
- Burn some calories! Host a Wii Fit
tournament after dinner. Get everyone involved for a good laugh and some
exercise.
Staying healthy during the holidays isn't impossible. Just remember to give yourself a break. If you eat one too many pieces of pie or more cheese balls than you meant to, that's ok. Don't beat yourself up over it, just try harder tomorrow.
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Top Foods to Feed Your Muscles
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 The human body has over 600 muscles that are constantly at
work. By definition, muscles produce force and cause motion, like pumping blood
through our veins and helping us lift heavy objects.
Muscles also keep us healthy. They keep blood sugar levels
even, thereby fighting type 2 diabetes and also help us burn more calories,
since muscle requires more energy to exist than fat.
To help our muscles work better and more efficiently, we
should feed them the energy they need, like carbohydrates and protein. Below,
we have outlined some of the best foods to include in your diet for healthy
muscles.
1. Fish - lean proteins (salmon, tuna, trout) that also have
high levels of Omega 3 fatty acids, which slow the breakdown of muscles and can
reduce the risks of heart disease and arthritis.
2. Quinoa - this grain-like crop is filled with protein and
can provide your body with a lot of energy and fill you up. It also contains
iron, healthy carbs and potassium.
3. Lean Red Meat - a moderate amount of leaner cuts of red
meat (sirloin, tenderloin) contain Vitamin B12, zinc and iron.
4. Eggs - full of protein that provide energy and amino
acids.
5. Cottage cheese - contains protein, potassium, calcium and
Vitamin D, which are all essential for proper muscle function.
These are just a few examples of the healthy foods that are good for muscles. Others include: fruits and veggies, chicken and turkey breasts and shellfish. Eat up and your muscles will thank you! |
Tips to Prevent Falls
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 Falling is the leading cause of injury to older adults in
the United States.
Each year around 11 million people over the age of 65 suffer injuries relating
to a fall and spend roughly $20 billion in medical treatment.
Falling can result in such injuries as broken bones,
feelings of depression and embarrassment, dislocating joints, bruises and even
death. Many seniors never fully recover from their injuries and eventually lose
their independence.
But falling and the injuries that follow can be prevented
with the help of a few easy tips.
1. Exercise! Exercising can improve balance and coordination
while also strengthening muscles.
2. With more than half of all falls occurring at home, make
your home safer. Try removing clutter from the floor and high traffic areas,
using double sided tape to secure rugs and installing grab bars near staircases
and in the bathroom.
3. Avoid excess alcohol which can impair motor functions and
coordination.
4. Eat a diet high in calcium and vitamin D. These
supplements are essential for bone health.
5. Wear properly fitting shoes with no-skid soles. Throw out
slippers that have been stretched out too much and always tie your shoe laces.
6. Talk to your health care provider about the medications
you take. Even things like cold medicine and herbal teas can interfere with the
way our medications react in our bodies.
7. Get your eyes checked regularly. Impaired vision is a
leading cause of falling.
These are all easy and quick steps that we can all take to keep
ourselves and our seniors a little safer. Also, simply being aware of one's
surroundings and always asking for help when needed can prevent unnecessary
injuries due to falling.
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Save
$10
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Customer Appreciation Coupon
Use this coupon to redeem $10 off your next 1 hour massage at Empire Health and Wellness Center. Offer Expires: December 31, 2009. |
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Empire Health & Wellness Center has been serving the Capital District
for eight years, specializing in physical therapy
and personalized fitness services.
8 Century Hill Drive, Suite 201
Latham, NY 12110
Ph: (518) 690-4406
Email: info@empirehwc.com
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