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Healthy Holiday Eating Tips- Part 1

Food is an integral part of holiday festivities with many of the traditional treats being high in calories and fat. You may be asking yourself, “How can I enjoy the holidays and still manage to maintain a healthful diet?”  The secret is moderation and balance so that you may fit in some of your holiday favorites.

Party Tips: It may be difficult to juggle drinks, plates, and conversation during these stand-up events, but try to still pay attention to the foods you are eating.

  • Eat small, lower-calorie meals during the day so you can enjoy a special treat later. Eat a healthy snack right before the party – a hungry stomach can sabotage even the strongest will-power.  Try a smoothie of skim milk and fruit to take the edge off your appetite.
  • When you arrive at the party, don’t rush to the food. Greet people you know, get a low-cal beverage, and settle in.
  • Make only one trip to the buffet and be selective. Choose only the foods you really want to eat. Keep portions small. Often, a taste is all you will need to satisfy a craving or your curiosity.
  • Skip the fried food and eat the crackers, bread, and fruit. If you want to nibble on cheese, take only one or two pieces.
  • Fresh vegetables are always great. Have a small dollop of dip, just enough to coat the end of the carrot stick, or broccoli floret.
  • Boiled shrimp or scallops are a good choice. Choose cocktail sauce or lemon and horseradish as a condiment.

Dinner Party Tips: With a meal already planned and out of your hands, you may not have a menu choice.

  • If you are bringing a dish, make a lower-fat version of a family favorite.
  • If possible, choose two appetizers instead of an entrée, or share an entrée with a friend.
  • If second helpings are mandatory with your host, make your first helping small. That way, if you’re enticed to take seconds, at least the total amount of food you eat may equal a normal-sized portion.
  • Choose skinless white meat of poultry. It has fewer calories and fat than dark meat.
  • Eating a roll is fine. If it’s fresh, you may not even need butter or margarine.

Written by Julie Katz, Registered Dietitian- Baltimore, MD

Plantar Fasciitis

What is Plantar Fasciitis?

Plantar Fasciitis is an irritation of the thick ligamentous connective tissue on the bottom of the foot. This band of tissue runs from the heel to the ball of the foot providing support for the arch of the foot.  Plantar fasciitis is common in runners.

Causes of Plantar Fasciitis

1. Over pronating with walking/running– pronation is where the inside of the foot touches the ground more than the outside.

2.  Wearing old shoes– shoes lose their support after approximately 500 miles of wear.

3.  Excessive walking with improper foot support– shoes that do not provide arch support.   An orthotic might be needed to provide increase support to the arch of the foot.

4.  Tight calf muscles

Symptoms:

Pain is felt at the bottom of the heel.  Pain is usually worse in the morning and improves throughout the day.  Pain increases with prolonged standing or sitting.

Treatment:

1.  Rest

2.  Ice

3.  Massage to the bottom of the foot

4.  Stretching– refer to the previous blog topic on Why does my calf cramp?  How do I relieve it?

5.  Night splinting

If the pain is still present, physical therapy can help with Plantar Faciitis.  Consult with your physician or physical therapist to determine the next step for you.    If you have any questions about Plantar Fasciitis, please contact Harbor Physical Therapy.

 

Cause and Treatment for Calf Cramps

Muscle cramps can occur from overexertion, dehydration, an electrolyte imbalance, and inactivity. During a muscle cramp, the muscle shortens causing sudden severe pain. Muscle cramps can develop from pointing your toes in bed.  Also, it is common in women who are pregnant.

If you experience a muscle cramp in your calf, try to walk it off.  If that does not work, massage and apply heat to your calf.  Then, stretch the calf to loosen the muscle and prevent further muscle cramping.

Calf Stretches

  1. Runner’s Stretch– Stand with your hands against the wall, with your feet staggered, lunge towards the wall. The calf you are trying to stretch should be in the back.
  2. Calf Stretch with Strap– sit with your legs in front of you and pull your toes toward your knee.
  3. Calf Stretch on Step– Stand on a step, lower the heel of the cramping leg to get a stretch.  Hold onto a railing for support.

If you are prone to calf cramps, you should stretch regularly.

Runner's Stretch
Calf Stretch with StrapCalf Stretch on Step

How to Reduce Inflammation by Changing your Diet

Swelling and inflammation are problems that can lead to the pain you are feeling.  To help decrease inflammation, and therefore pain, it is important to follow a healthy, well-balanced diet. The Food Guide Pyramid can help you to make wise choices by including a variety of whole grains, fruits and vegetables and eating sugar, sodium and fat in moderation. It is also important to choose more fresh foods and limit processed foods, as these have been known to lead to inflammation.

Grains:

  • Choose whole grains like whole wheat bread, brown rice, and whole grain cereals.
  • Try to avoid processed or refined grains- meaning that they are white and the good parts (fiber and B-vitamins) have been removed.

Vegetables and Fruits:

  • All are good sources of fiber, vitamins, and minerals.
  • Make sure to get a variety of color to get all of the nutrients and aim for at least 5 servings daily.
  • Vitamin C
  • An antioxidant that fights inflammation
  • Supports healthy connective tissue
  • Involved in collagen formation
  • Sources: broccoli, melons, oranges, mango, sweet potato, spinach, collard and mustard greens, strawberries, red bell peppers, kiwi, pineapple, Brussels sprouts, tomatoes
    • Magnesium
    • Works with calcium to promote bone formation
    • Sources: seeds, nuts, legumes, unrefined cereal grains, dark green leafy vegetables
      • Antioxidants and Phytochemicals
      • Have anti-inflammatory properties
      • Choose berries and other brightly colored fruit and vegetables
        • Boron
        • Some studies have shown this trace mineral to help with osteoarthritis
        • Helps cartilage and bone to absorb calcium
        • Sources: apples, legumes, leafy vegetables, carrots, pears, grapes, grains, some drinking water

Fats and Oils:

  • Total fat 25-35% of calories
  • Choose healthy fats from unsaturated sources
    • Olive oil has been shown to reduce pain and inflammation – can be used in place of vegetable oil in baking
    • Focus on Omega-3 fatty acids
      • Powerful anti-inflammatory agent
      • Sources: cold water oily fish (salmon, tuna, mackerel, anchovies, herring, sardines, lake trout), walnuts, flaxseed, canola oil, pumpkin seeds, soybeans
      • Speak to your doctor if you are interested in adding fish oil for flax supplements
      • Limit saturated fat from animal sources to less than 7% of total calories
        • An 1800 calorie meal plan should have <60 grams total fat and <14 grams saturated fat

Dairy:

  • Choose low fat or fat free dairy products daily
    • Low fat calcium products have been found to promote wt loss
    • Calcium
      • Contributes to positive bone growth and maintenance of bone density
      • Sources: low fat/fat free milk, yogurt and cheese, fortified soy milk and orange juice, dark green leafy vegetables, canned sardines and salmon with bones
      • Vitamin D
        • Low levels of vitamin D can lead to more rapid progression of osteoarthritis
        • Sources: fish-liver oil, butter and cream, egg yolks, liver, fortified milk and dairy products, fortified cereals

Protein:

  • Needed to build healthy tissues
  • Choose lean poultry, fish and seafood, nuts, legumes and seeds
  • Fatty red meat may trigger inflammation- choose lean cuts and limit
  • Soy proteins
    • May held reduce pain and inflammation
    • Sources: soybeans, soy nuts, tofu and soy milk
    • Try to limit processed soy foods
Foog Guide Pyramid
Food Guide Pyramid

Written by Julie Katz, Registered Dietitian- Baltimore, MD

 

Sitting Posture at the Computer

How to Maintain Good Sitting Posture at the Computer

We spend a lot of time sitting in front of the computer. Sitting at the computer improperly can lead to injuries at the neck, back, wrist and elbow.  Below are guidelines to help maintain good posture while sitting in front of your computer.

  • To support the low back while sitting, make sure to sit with your back touching the back of the chair and use a lumbar support.  The lumbar support should fill the space in the curve of the low back to avoid pressure on your spine and reduce muscle fatigue in the low back muscles.
  • Your feet should sit comfortably, flat on the floor.  If they don’t reach the floor, use a footstool. Your hips should be slightly higher that your knees.
  • Do not twist or reach while you are using the computer and make sure your work is in front of your body.  Your wrists should be straight and avoid using a wrist rest.  A wrist rest tends to put a strain on the neck and shoulders because it elevates the height of your wrist from the table surface.  Your keyboard should be at elbow level and you want your elbows and upper arms resting close to your body.
  • The computer monitor should be an arms length distance away from you (about 20 inches). Your eyes should be in line with a point on the screen 2-3 inches below the top of the monitor.  Research suggests that having the center of the screen 17.5 degrees below eye level is optimal for neck alignment and for reducing glare.
  • Try to take breaks from sitting because being in one position for too long can stiffen muscles.  A couple of exercises you can do during the day to prevent neck stiffness includes: rolling the shoulders forward and backward, gently rotating your head, and side bending your head to stretch the neck muscles.

FREE WELLNESS SESSIONS!!

Harbor Physical Therapy is offering FREE Wellness Sessions at the Merritt Athletic Club Fort Avenue on November 15th from 7AM-9AM and 2PM-6PM.  Please contact Harbor Physical Therapy 443-524-0442 or the Merritt Athletic Club 410-576-2004 with any questions. 

ADDRESS:
Merritt Athletic Club Fort Avenue
921 East Fort Avenue
Baltimore, Maryland 21230
410-576-2004

Physical Therapist vs. Chiropractor

Many patients are curious about the difference between these two health practitioners.

Chiropractors specialize in manipulating bone structure (such as the spine) to improve the function of the joints and or nervous system.  They are very well known for manipulating the spine to help decrease low back pain.  A lot of patients frequent a chiropractor’s office several times a year for many years to manage their ailments.  A chiropractor has an aggressive approach to treatment.

Physical Therapists specialize in treating injury or dysfunction with exercises, manual techniques, neuromuscular re-education, and postural re-education to improve function throughout life.  A patient will attend a physical therapist 2-3 times a week for on average 6 weeks to improve function/decrease pain and gain education on how to further these gains with independent exercise.  Physical Therapy is a conservative treatment option and one which should be used in the first line of defense against injury.

In my professional opinion, it is in the patient’s best interest to understand the difference between these two disciplines before choosing the treatment option that is appropriate.  With acute injury, one should first go to a physical therapist.  If the patient has tried physical therapy and finds they have not met their goals, then they should look into seeking a chiropractors services.  A chiropractor offers more of an aggressive approach to treatment by using manipulations so a lot of times this is inappropriate for an acute injury, such as a car accident, ankle sprain, sport injury, etc.

If you are unsure what type of discipline best suits you, feel free to contact Harbor Physical Therapy with questions.

Why Do My Joints Ache When the Weather Gets Cold?

Many patients come to physical therapy asking ‘why’ – why they have increased pain when it rains, snows, or just when the weather gets cold.  This question has been researched minimally and considering the amount of patients that report these findings, one would think there would be more research on this topic.

The main theories are as follows:

1. Change in Barometric Pressure – This theory is based on a study of a balloon in a Barometric Chamber.  The Barometric pressure is decreased and the balloon increases in size.  Therefore, the drop in pressure can similarly cause tissues around the joints to swell.  Because a drop in barometric pressure precedes a storm, patients can ‘predict’ when a stormfront is approaching.  Typically, patients with arthritis or a previous joint injury are the patients that report these weather-related findings.

2. Psychological – Another theory mentions that people tend to feel pain in their joints during bad weather, rather than preceding bad weather.  The theory claims that people are less likely to feel the pain on warm, sunny days.  This concept could be due to the increased release of endorphins, with increased sun light and people mentally feel better when it is nicer outside.

3. Humidity – This is my personal theory.  I believe patient’s joints have increased lubrication when there is more humidity in the air.  Just like a hinge requiring lubrication to move in a fluid motion, our joints require constant lubrication to move without restriction and pain.  Therefore, when the humidity decreases, there is a decrease in lubrication of our joints, which in turn causes pain.  This is why most people with arthritis like to move down south to enjoy year-round warmer weather.

In summary, there is no definitive reason why people report increased pain at their joints when the weather changes.  It is suprising how little research is done on this topic.  I believe there is validity for people feeling the change in weather in their joints; however, there does not seem to be a clear reason why it is experienced.  Thoughts?

Clinical Question – Strain vs. Sprain

What is the difference between a strain and a sprain?

Strain- A strain occurs to a muscle or tendon from an acute injury.  An example of this is when someone is in a car accident.  The person’s muscle/tendon is over contracted or over stretched depending on the position of the person during the accident.  Common symptoms are pain, weakness, decrease range of motion, and muscle fatigue. 

Sprain- A sprain occurs to a ligament in response to an overstretch or tear. An example of a sprain is when a patient steps off a curb and lands on the outside of their foot, this results in an ankle sprain.  Common symptoms are pain, swelling, brusing, and decreased range of motion.

Article Response – Wall Street Journal, “Getting Fit Without the Pain”

I recently read the article “Getting Fit Without the Pain” in the Wall Street Journal on September 28, 2010.

This article did a good job of educating America about going to a Physical Therapist not only for an injury, but to begin exercising safely.  As we age, we tend to develop aches and pain along the way.  For some people it is their knee, others their shoulder, etc. Physical Therapists educate patient’s on how to safely begin their exercise goals and which exercises are better suited for them based on their past medical history.  By going to a physical therapist before starting an exercise program, you are less likely to cause injury to yourself while exercising.

As the article states, ” what physical therapists are very good at is identifying barriers to exercise-knee injuries, chronic ankle pain-and building a program around them that creates incremental improvement.  After receiving a fitness program from a physical therapist, many patients will hire a personal trainer to implement it.  But prevention is where many physical therapist say their progession could make the most difference. ”

When going to a physical therapist to begin an exercise program, the therapist will evalute your muscles and joints from head to toe.  Therefore, we can create a program catered to strengthen/stretch the key areas needing improvement.  This in turn will help prevent injury in the future.

Harbor Physical Therapy offers Wellness Evaulations to create an exercise program catered to your needs.   If you are interested in learning more about how you can prevent injury when starting an exercise program.  Please give us a call at 443-524-0442.

Click here for a link to the article.