Blue Hills Sports & Spine's Monthly Newsletter. Our regular assortment of handy and informative tips, tricks and trends to help answer your questions about rehabilitation and fitness.

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Blue Hills Sports & Spine's Monthly Newsletter
December 2015                                                                                           Issue # 58
Eat Healthy During The Holidays...

Americans gain an average of one to two pounds during the holiday season and while this may not seem like much to worry about, research shows that this weight sticks with us over the years. Holidays are a time of celebration and should be enjoyed so here are some tips to find your healthy balance without depriving yourself.  
  • Don't skip meals to "save room" for later. Starting the day with a balanced breakfast will help prevent overeating later in the day.
  • Don't gather near the food. If it is in reach, you will be more likely to mindlessly graze.
  • Avoid second helpings. Make half your plate veggies, a quarter protein, and a quarter starch.
  • Eat slowly and enjoy each bite.
  • Be picky. If you love grandma's stuffing, but could care less about a roll then enjoy a serving of the stuffing, but forgo the roll.
  • Stay hydrated throughout the day.
If you want to learn more about eating healthy, or if you are looking to start a program to help keep those pounds off and stay healthy year round, contact our friend Alicia Golden from A Health Balance. Keep in mind they are offering free fitness consultations in our Braintree location...Be Healthy. Be Balanced.
Please contact Alicia at for more information or to schedule your free consultation.

Shoveling Season Is On It's Way

After the winter we had last year, we really hate to even mention the potential of shoveling, but because we live in New England it can't be ignored. With the frequency and intensity of the snow we had last year, we saw quite a few people with injuries related to shoveling. They ranged from simple muscle pulls from lifting and throwing, to more complex injuries related to falls. We have put together some helpful tips to prepare you for what lies ahead (click here) and also some stretches (click here) to try before and after you tackle the snow. Let's hope for a much milder winter this year...but just incase we get another snowy year you now have some helpful tips and simple stretches to help get you through it unharmed!
It's Cold And Flu Season

Along with the holidays, also comes cold & flu season. There are 4 basic ways to help prevent catching and spreading these illnesses:
  • Get your annual flu shot
  • Make sure you wash your hands frequently and avoid touching your eyes and mouth
  • Cover your mouth when you cough or sneeze
  • Stay home and away from others when you are sick
Following these four basic steps can go a long way in helping prevent spreading (and catching) a cold or flu. Outside of that, there is much debate about whether or not you can boost your immune system, what will help, does being cold make your more likely to get sick, etc. Harvard Health Publications has recently put out a very informative article that tackles all these topics. To learn everything you wanted to know and more, click the image above to be taken to their article.

Run Off Those Holiday Calories!

Just a reminder that it's not too late to register for the Morrison School's annual Jingle Jaunt. The race takes place on Sunday, December 6th. For the 5th year in a row Blue Hills Sports & Spine is a flagship sponsor of the event. It's a great race that is held at Pond Meadow Park
...and it's a great way to work off some of those post Thanksgiving calories! The race is to benefit technology resources for the Morrison school and the past few years have really helped the kids get the resources they need. Help shape future minds and run the race. 
Click on the image to the right to be taken to their racewire page to register. Good luck!

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