M3 PT - December 2018


Cookies, cakes, and pies, oh my! The holiday season is brimming with sweet treats of all kinds. Sometimes it can feel like candy and sugary desserts are around every corner, and yet you still want to indulge. However, when you prediabetic, or diabetic, that piece of pumpkin pie with whipped cream starts to look more dangerous than appetizing. During the holidays, how can you satisfy your sweet tooth without worrying about consuming excessive sugar and calories? Skip the candy and go for the fruits and nuts. Keeping a bowl of fruit and nuts nearby can help keep sugar cravings at bay. Dried fruits, such as cranberries, pineapple, or apricots, are both sweet and nutritious. Just be sure to check the packaging for added sugars. You can consider that over 50 percent of Americans are insulin-resistant,

even make your own dried fruit with a food dehydrator. This way, you are completely in control of the ingredients. No matter what you do, just be mindful not to overindulge. Dried fruit is high in sugar and calories, but the fiber and vitamins make fruit much healthier than just about any other sugary treat.

more flavonoids and theobromine. The antioxidant properties of the theobromine and flavonoids make dark chocolate as good for your heart as it is for your soul. If you have a recipe that calls for chocolate, reach for the dark stuff, whether it’s dark chocolate chips, cocoa powder, or baking chocolate.

Another way to cut down on your sugar intake is to use dark chocolate in

While it may seem as though everyone and their grandma is overindulging in sugar this season, know that you have the choice to opt for

all your chocolate- based treats. Dark chocolate has about half as much sugar as milk chocolate,

healthier sweets. And come New Year’s, you

twice as much healthy fat, less cholesterol, 4–5 times more iron, twice as much potassium, fewer carbs, and

won’t have to spend the first few months of 2019 working off that extra cookie weight.


While the holiday season is believed to be the jolliest time of year, some people can’t seem to avoid Christmas-related injuries. The experts at Accident Claims Advice compiled a list of injuries that cause the most problems during the holidays. Using data provided by the Consumer Product Safety Commission, they analyzed the entire year’s worth of accidents and discovered that 337 occurred over the holidays in 2016. Of the 337 injuries, 101 involved Christmas lights, 20 involved accidentally swallowing objects, and 60 were sustained from falling off a ladder. They then looked at what parts of the body get injured the most over the festive period. Out of all the accidents they examined, 52 were lower back injuries due to lifting heavy objects — likely Christmas decoration boxes from the attic. While we know that some of these injuries are unavoidable, many could be prevented by slowing down and taking proper precautions. Because we see numerous patients who have suffered back pain after lifting bins full of decor or heavy presents they purchased for loved ones, we want to highlight proper lifting procedures. 1. Keep a wide base of support. Your feet should be shoulder- width apart, with one foot slightly ahead of the other.

2. Squat down, bending at the hips and knees only. If needed, put one knee to the floor and your other knee in front of you, bent at a right angle. 3. Keep good posture. Look straight ahead and keep your back straight, your chest out, and your shoulders back. This helps your upper back remain straight while having a slight arch in your lower back. 4. Slowly lift by straightening your hips and knees. Keep your back straight, and don’t twist as you lift.

5. Hold the object as close to your body as possible, at the level of your belly button.

6. Set down the item or box of items carefully, squatting with the knees and hips only.

If you’ve exercised proper precautions and still find yourself in pain from all the activity that accompanies prepping for the holiday season, be sure to come see us today. No one should be hurting on Christmas morning!


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