N E W S L E T T E R
INTRO TO TRENDING DIETS
Every year new diets come in and out of trends. Everyone is always looking for the next best strategy to stay in shape and improve their own quality of life. Explained below are three popular diets that have received results and a lot of attention over the years. 1. The Keto Diet The ketogenic diet revolves around consuming no carbs and consuming high- fat and high-protein foods. By cutting out carbs you are putting your body into a metabolic state known as ketosis. By going into ketosis, your body will start to use fat for energy instead of carbs, allowing the body to rapidly lose weight. The keto diet has been proven to be very effective for the short-term when it comes to weight loss. Some foods you can consume on the keto diet are most seafoods, eggs, yogurt, cheese, avocados and various meats and protein, being the staple meal in a keto diet. 2. The Paleo Diet The paleo diet focuses on consuming foods that we would’ve been eating over 2.5 million years ago. The paleo diet avoids foods that are mass-farmed, drastically changing the way we all eat. The paleo diet avoids grains, wheat and oats, legumes and beans, refined sugar, salt and highly processed foods. While on the paleo diet you should be
consuming a plethora of fruits, nuts and vegetables. When eating meat it is best to focus on lean meats, especially grass-fed animals and fish. This kind of diet can help with weight loss, glucose tolerance, blood pressure control and appetite management. 3. The Mediterranean Diet The mediterranean diet was once contending for the best overall diet by U.S News & World Report due to its various health benefits. It has been proven that the mediterranean diet can help with health problems such as strokes, cancers, alzheimers and more. The mediterranean diet focuses on copying the diet of those in the mediterranean area such as the Greeks or Italians because it has been shown they live longer than use in the United States. This diet focuses on vegetables, fruits, seafood, nuts and oils. While on this diet poultry, eggs, cheese, yogurt and most dairy should be eaten in moderation. Red meat should be a very rare meal, if at all. While on this diet it is expected to avoid sugars, grains, and processed meat and foods. If something looks like it was made in a factory, it is best to avoid it on a diet like this. Gunnars Kris, July 2018, “Mediterranean Diet 101: A Meal Plan and Beginner’s Guide” Gunnars Kris, August, 2018, “The Paleo Diet - A Beginner’s Guide Plus Meal Plan” Health US News, “Mediterranean Diet” Mawer Rudy, July, 2018, “The Ketogenic Diet:ADetailedBeginner’sGuide toKeto” MayoClinicStaff,“Paleo Diet: What is it and why is it so popular?” Ravindra Lisa MD, “The Skinny on 7 Diet Trends”
N E W S L E T T E R
COULD YOUR POSTURE BE THE REASON FOR YOUR ACHES AND PAINS? INSIDE: Do you suffer from daily or recurrent aches and pains? If so, your posture may be the culprit. Just think about the number of hours a day we spend staring at a computer screen, hunched over our desks, or staring at our phones. That creates a lot of stress on the neck and back, especially if you are slouched, titled forward, or looking down for prolonged periods of time. How does poor posture affect me? Changes to your posture can negatively affect your body, and you may find yourself experiencing some of the following symptoms: • If your posture contains a forward head tilt– This forward- head posture creates a strain on the neck, which can result in neck pain, shoulder pain, arm pain, chronic headaches, and lower back pain. Tilting your head forward for long periods of time shortens the muscles in the back of the neck, and can result in soreness throughout multiple parts of your body. • If your posture contains slouching of the mid-back – If you slouch the middle of your back, you can drive your head forward and alter the way your ribs naturally align. By doing this, you may experience pain in the slouched region of the mid-back, in addition to pain in the neck. If this is your average standing posture, it is important to seek physical therapy treatment right away – over time, standing like this day after day may cause internal issues, as it creates pressure on your lungs, heart, and digestive system. • What Can I Do About It? • Workshops & Events
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• If your posture includes sitting for long periods of time – When you sit for prolonged periods of time, the muscles in your hips and legs will stiffen. When these muscles become stiff, they tighten and will pull on the lower back, causing pain. The joints also lose their range of motion, which can cause soreness or achiness in the hips, legs, and back, and can create issues with your gait. The way in which you walk can also have an effect on your posture. When you have improper posture, your center of gravity changes. This can cause your balance to decline, which can cause pain when walking, thus creating a vicious cycle of overcompensation and pain. The most common symptom of poor posture is lower back pain, although pain can be present in other parts of the body, as well. The back muscles constantly contract to keep you upright, and they overcompensate when you slouch or hunch over. Over a period of time, constant poor posture can create an unusual amount of wear and tear on the lower back, which can increase the risk of arthritis in the spine.
If you or a loved one suffers from aches & pains, you still have options. Call TODAY to schedule an evaluation with Farmingdale Physical Therapy West.
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It can be difficult to correct poor posture, but there are a few steps you can take on your own to try and help: 1. Sit properly. – If you are at a desk for extended periods of the day, make sure your stance is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. 2. Take stretch breaks. – If you are an office worker, it is not secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so, and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. 3. Exercise. – Exercise is incredibly important, especially if your job produces several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day can highly improve your overall gait. WHAT CAN I DO ABOUT IT?
4. Set up your office properly. – If you work from an office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. These simple steps can help tremendously with your overall posture. How can physical therapy help? If these at-home treatments don’t work, it is important to consult help from a physical therapist. Simply standing up straight is a fight against gravity, and if you have been standing the wrong way for several years, it may be difficult to change it on your own. However, physical therapists are dedicated to getting you on back on track to a pain free, and risk free life. They will evaluate your posture and gait to determine the best treatments necessary for you, and then they will create a treatment plan unique for your needs. They can improve your posture, eliminate your pain, and get you back to doing the activities you love to do. If you are experiencing pain, and you think it may be a result of your posture, give us a call today.
We will help you get back to a comfortable posture with just a few sessions.
EXERC I SE ESSENT I ALS TRY THIS EXERCISE FOR BACK PAIN RELIEF
HEALTHY REC I PE GRILLED SHRIMP TACOS W/ SRIRACHA SL AW
• Kosher salt • Freshly ground black pepper • 1 lb. large shrimp, peeled and deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. Sriracha • 4 medium tortillas
• 1/4 c. extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided
In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate20minutes.Meanwhile,makeslaw: Ina largebowl,toss cabbage with mayo, remaining lime juice and Sriracha. Season withsalt.Heatgrill tohigh.Skewershrimpandgrilluntilcharred, 3minutesperside.Grill tortillasuntilcharred,1minuteperside.
Lie on your stomach, hands beside your shoulders. Push with your arms up on to your elbows. Hold for 10 counts then return to start position. Repeat 8 times. Always consult your physical therapist or physician before starting exercises you are unsure of doing. PRONE ON ELBOWS
4277 HEMPSTEAD TURNPIKE BETHPAGE, NY 11714
WORKSHOPS & EVENTS
• Alter G Treadmill • Orthopedic Therapy • Spinal Manipulation • Mckenzie Method • Manual Therapy • Mulligan Technique • Myofascial Release • Soft Tissue Mobilization • Kinesio Taping • Massage Therapy • Ultrasound • Laser Therapy • Electrical Stimulation
MARCH 17TH, 2020 // 9:00 - 6:00 ST. PADDY ’ S DAY EVENT ! The event will include bagels in the morning, corn beef and cabbage in the afternoon, free screens, and more.
CANCER AWARENESS We at Farmingdale Physical Therapy West are promoting cancerawareness,goinghand-in-handwithSt.Baldrick’s, workers and patients have the chance to have their head
shaved and the hair donated for cancer. MARCH 17TH Thank You For Your Support
WHAT TO EXPECT
4105 Hempstead Turnpike, Bethpage, NY 11714 (516) 731-3583
Our mission is to provide all patients and clients with an overall better quality of life, all within a positive, supportive, friendly environment. We will strive to offer the best possible Physical Therapy services in order to ensure success for our patients.
EMPLOYEE OF THE MONTH
Our employee spotlight for the month is Michael Colonna. Michael has only recently become a part of our Farmingdale Physical Therapy West team, yet, he’s made an incredible impact on our social media accounts. When Michael started, almost a month
ago, we only had about 250 followers on Instagram and about 1,400 followers on Facebook. Currently, we have 1,503 followers on Facebook, and 445 followers on Instagram. Michael brought us about 300 new followers in less than a month! We got lucky considering Michael came to us seeking an internship to complete his Professional Communications degree at Farmingdale State College. Within our company, Michael has learned how to improve his marketing skills and create a following through Long Island locals. He even claimed that he’s learned more here than he has in college. We hope Michael continues his great work and we’re definitely lucky to have him as a part of our team.
With more than 50 years of combined experience, Henry “Butch” Purslow, DPT and staff of Farmingdale Physical Therapy West offer elite Physical Therapy services in Bethpage, NY and the surrounding area of Long Island, NY. We have been voted Best of Long Island Physical Therapist for the past 4 years thanks to our amazing patients.
SHARE the CARE Thank you for putting your trust in us! Tell your friends about your good experience at Farmingdale Physical Therapy West and Lake Shore Physical Therapy.
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