NUTRITION TIPS FOR A HEALTHY SUMMER! Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below. 1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 3. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick. 4. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 5. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money.
How Physical Therapy Can Help You Core Strength and Back Pain You may be surprised how frequently issues with the neck and back actually stem from issues with core strength. If your core is weak it can place added pressure on the neck and back resulting in pain. Your core refers to the muscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary for stabilization of the spine and pelvis while engaging in dynamic activities which include walking, running and swimming, transitional movements, and sitting and driving. All of these activities require that you engage your core. There are a lot of reasons to improve core strength even if you do not have existing neck or back pain. When you improve your core, you are likely to also improve your posture and thereby reduce your risk of developing back or neck pain in the future. Furthermore, exercises to improve core strength are often helpful in promoting weight loss, and for those who are overweight, this could also help reduce pain in the neck and the back. There are a lot of ways that working with a physical therapist can help you improve your core strength. You may be encouraged to practice core exercises which may include Pilates exercises. Light weight- training activities and balance-based activities like yoga can also be helpful. If you haven’t spent much time building core strength in the past, then working with a physical therapist is a great place to start. Your physical therapist will guide you through proper postures and movements to reduce further risk of injury. For more information about how to start improving your core, contact us.
Exercise Essentials
http://www.coreperformance.com/daily/live- better/15-nutriton-tips-for-a-healthy-summer.html
PRAYER STRETCH While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks.
PRONE ON ELBOWS Lie on your stomach, hands beside your shoulders. Tighten your abdominals and push with your arms up on to your elbows. Hold for 10 counts then return to start position. Repeat 8 times.
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