Nutrition Tips For A Healthy Summer
Staff Spotlight
4. 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. 5. Enjoy summer berries 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. 6. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized. 7. 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.
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. 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 eachmeal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 2. Drinkwater or herbal tea instead of sweet tea. Greenteahasanaturalcomponentthathelpsspeedup yourmetabolism.Skiptheboxteaandoptforthebrew- it-yourself withboilingwater and a tea-bag-type tea. 3. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner.
Anna began her occupational therapy career working in hospitals helping patients gain independence while recovering from acute and chronic conditions. While pregnant with her second child, Anna experienced pelvic pain which continued after the birth of her son. Unable to receive proper medical care (due to limited resources in the town she lived in), Anna began doing her own research, educating herself on pelvic floor dysfunctions- and she has not stopped since. While Anna’s passion is caring for mothers, she seeks to help all people connect with and heal their pelvic floors. As an occupational therapist, Anna’s goal is to help her patients actively participate in their everyday activities without pain and limitations. Anna received her Doctorate in Occupational Therapy from Creighton University in Omaha, Nebraska. She has trained with the Herman & Wallace Pelvic Rehabilitation Institute and will be obtaining the Pelvic Rehabilitation Practitioner Certification. Anna Marsh OTD, OTR/L, Occupational Therapist
When I first started therapy, I was having a lot of difficulty with a range of motion (ROM) and swelling. It made opening doors, using my phone, and everyday tasks more difficult (like washing my hair). Through therapy, I was able to bring my swelling way down, which made things less painful, and increase my ROM to make a fist, which made holding and opening things significantly easier. Patient Success Spotlight
The best indication I have to how much I‘ve improved is that I don’t notice it anymore. Before I would avoid using my left hand, but I feel like I’m close to 100% ! Thank you! — Jordan T. Exercise Essentials Relieve Pain In Minutes!
IT BAND STRETCH | SIDELYING Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 30 seconds. Repeat as needed.
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