SHOULDER PAIN
HOLIDAY SURVIVAL
Manual Edge Physiotherapy offers the most effective techniques for rel ief from Shoulder Pain! To learn more about how we can help you, visit www.manualedge.com
Tis the season to be jolly... but for many who have struggled with weight loss the holidays can put a damper on the most wonderful time of the year. Surrounded by traditional favorites, baked breads, rich desserts and decadent cocktails, one can almost visualize the numbers on the scale heading in the wrong direction. Fear not and RSVP yes to your festive engagements by arming yourself with these helpful tips: • Eat before you go. As silly, as this may sound, the best way to arrive at your function and be able to pass on high calorie and high fat hors d’oeuvres is to not be plagued with hunger pangs. In addition, you will be able to make healthier food choices placing more emphasis on salads, protein and vegetables. • Avoid high sugar spirits like daiquiris, coladas andmargaritas. With just two of these types of cocktails, you could consume half of your days’ worth of calories. Instead, choose light beer, red wines like pinot noir or chianti, white wines like pinot grigio or sauvignon blanc or mixed vodka club drinks with a splash of juice. Since alcohol dehydrates the body which can lead to extra snacking, be sure to drink plenty of water in between. • You can’t have your fruitcake and eat it too. Holiday desserts can be rich in sugar , fat and calories which can really pack on the pounds especially if coupled with a high carbohydrate dinner. Try chewing on gum or sipping on a flavored herb tea to help squelch the desire to sample a little bit of everything. But if you must indulge, choose a reasonable portion of one of your favorites or two half portion sized desserts. • Calories in, calories out. If you are going to indulge you must exercise. Exercising an hour a day, or 30minutes at high intensity, 5 times a week will help keep your clothes fitting nicely. • 80/20 rule. Stick with a low carbohydrate diet throughout the season with plenty of protein, vegetables and healthy fats. No need to add any extra rice, pasta, cereal or bread to breakfast and lunchmeals. This will allow you to partake in some decadent foods a few times a week without adding the average 5-7 pounds of holiday weight gain.
CLINIC UPDATE
Welcome Felicia Mohr PT, DPT
Felicia recently joined Manual Edge in our expanding Women’s Health program. She is an Air Force Academy grad, has a master’s degree from Harvard, and graduated from Regis University with her DPT in 2010. She is recently retired from the Air Force Reserve as a lieutenant colonel. She is married and has 2 young daughters. Training More PTs In Cranial Mobilization
Tim taught a Cranial Mobilization Level III class in October. More PTs are getting trained in this approach and more advanced classes will be coming soon.
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