Foothills Ranch & Aliso Ranch PT Blog

Tryptophan Trotters Team Number: 113
Team Captain: Kimberly Stetler

We are making each mile count!

Help us make a difference in our community!

Will you help your neighbors by making each mile count?
Second Harvest’s mission is to eliminate hunger in Orange County. In partnership with over 470 member agencies, the Food Bank helps feed more than 240,000 individuals each month. For each $1 donated, 94.6 cents goes directly to our hunger relief programs. Since 1983, the Food Bank has provided more than 272 million pounds of to those in need in Orange County.

Healthy eating is all about training yourself and your family. If all they see is junk, they’re going to eat junk. There are times when you want chocolate. As long as it’s just now and then, you’re keeping a healthy balance.
Wise shopping is the crux of healthy eating, says Elaine Magee, MPH, RD, author of the Tell Me What to Eat book series, and “Recipe Doctor” for the WebMD Weight Loss Clinic.
“The lion’s share of your pantry must be healthful — including healthy versions of junk food,” Magee tells WebMD. Through trial and error, she’s found the low-fat treats her family likes. That includes ice cream (light types), even chips.
 
Simple Changes to help cut calories, bad ingredients and fat: Switch to 100% fruit juice instead of fruit drinks.

Use 100% whole-grain bread (not to be confused with whole wheat, which often just has molasses added for coloring and flavoring).

Buy whole-grain, ready-to-eat cereals, whole-wheat pasta, and brown rice. 

Add nuts, seeds, or fruit to salads.

Eat more fish, poultry, and leaner cuts of meat.

Add meatless entrees, stir-fry dishes, or other vegetables and grains into your menu. Beans, canned or dried, are a great source of fiber and protein and have virtually no fat.

Keep applesauce on hand to substitute for oil in cakes and muffins (it doesn’t work quite as well for cookies).

Think small: Stock the fridge with water bottles and low-fat milk, boxes of 100% calcium-fortified juice, yogurt, low-fat string cheese, and snack bags of mini carrots. Keep mini boxes of raisins and other dried fruits in the pantry. Break down packages of whole-wheat crackers and trail mix into ready-to-go snack bags.

Create attention-grabbing snacks: Place a bowl of easy-to-eat fresh fruit on the kitchen counter. Snip washed grapes into snack-size portions. Put fruits, vegetables, and low-fat dip within easy reach.

Downsize treats: Don’t buy super-sized bags of snack foods; they just tempt you. Limit variety of snack foods, to reduce temptation.

Advertise: Post “ads” on the refrigerator or pantry door — to let your family know what healthy foods are in the house.

Remember: “You have to be practical, you have to enjoy the food, and your children have to like it,” Magee tells WebMD. “I’m feeding preteen girls, so I have to be real. Rice cakes aren’t going to cut it. But they know they’re not going to get regular potato chips in my house.”

By Jeanie Lerche Davis, WebMD; Reviewed by Louise Chang, MD

Did you know it is currently estimated that 615,000 Orange County residents are at risk of going to bed hungry some time during the month? The majority of these are children and single parents, seniors on fixed incomes, the working poor and others who are physically unable to earn a living. Second Harvest provides nearly 220,000 meals to these individuals every month! Please help us support them during our Food Drive. It begins today and runs through November 20th. There are drop off at both of our clinic locations! Follow the link for a list of Most Needed Items.

http://feedoc.org/HowToHelp/DONATEFOOD/HoldAFoodDrive/FoodDriveMostNeededItems.aspx

While it’s always a good idea to stay hydrated, it’s especially important when the temps of Summer start rising. Whether you’re spending your vacation camping and hiking or just doing more outdoor daily activities like biking and walking, I’ve got some tips for how you can stay hydrated during the warm weather months.

-Eat your water. Chowing down on water-filled foods like watermelon, is an easy and refreshing way to keep hydrated.
-Swap soda for sparkling water. If you’re trying to kick a soda habit, sparkling water is a healthy, but still fizzy, alternative.
-Hydrate before exercising. Be sure to drink water before exercising to maximize your workout.
-Drink water on the plane. If you’re traveling this Summer, don’t forget to drink up the H2O on the plane.
-Stay hydrated at work. Even when working indoors, it’s important to keep the fluids handy.

Five More Ways To Stay Hydrated-

-Drink water before meals. By drinking water before meals, not only will you stay hydrated but you’re less likely to overeat.
-Have enough on hand. When you’re spending the day camping or biking, it’s important to bring enough water to last the trip.
-Spice it up with healthy flavoring. If you’re having a hard time getting enough water, spice it up with some natural flavoring.
-Keep track of your daily water intake. Try this tasty and handy way to keep track of your H2O intake.
-Keep a reusable bottle with you. Having a water bottle with you at all times is the easiest way to stay hydrated without even thinking about it.
–Taken From:FitSugar / July 12, 2010 Source:Flickr User mrhayata

Foothill Ranch Physical Therapy is proud to offer a free pregnancy and postpartum class to the community. Focus will be on gentle stretching and core stabilization for injury prevention.

Two classes will be provided. The first will consist of beginning stretches as well as core stabilization exercise. The second class will consist of intermediate stabilizations exercises built upon the essentials of the beginner’s class.

Class Times:
Beginner: First Wednesday of each month from 12:30-1:00
Intermediate: Third Wednesday of each month from 12:30-1:00
Please call to confirm participation in class

Below is a link for a former patient of Andrew’s and her attempt to be the first woman to swim from Key West to Cuba!

http://news.yahoo.com/blogs/newsroom/second-act-swimmer-diana-nyad-222557441.html

Father’s Day is the day we celebrate our fathers, and June is National Men’s Health Awareness month. Father’s Day is a great day to emphasize men’s health and well being, and to help Dad enjoy many more Father’s Days.
Many men take better care of their cars than they do themselves. Men lead women in 14 of the top 15 causes of death in the United States. More than half of premature deaths in men are preventable. Most men are not aware that simple screening tests and lifestyle changes can dramatically improve their health.
Here’s a short list of the most important things dad’s can do to stay healthy:
Get recommended screening tests.
Be tobacco free.
Be physically active.
Eat a healthy diet.
Stay at a healthy weight.
Take preventive medicines if you need them.

If you’re planning on digging up your garden or taking to the playing fields this summer, make sure you start slow, take breaks and stretch. Experts caution that jumping into new activities too quickly after a long winter’s rest can lead to back pain. More than 80 percent of people will experience lower back pain at some point during their lives. Fortunately, preventative measures can lower the risk of back pain, including:
• Take it slow. Do not attempt too much right away. Try to split large projects into several smaller ones, and take time to build stamina.
• Warm up. Before you jump into a sport or activity, begin with 10 to 20 repetitions of gentle exercises such as standing hip circles, toe touches, back bends and leg lifts.
• Consider body position. When lifting heavy objects, use your legs and preserve your back. You can do this by keeping the item close to your body, and squatting to keep your back as vertical as possible.
• Take breaks. Avoid overexerting your muscles. Rest and change your position every 15 minutes or so, especially if you are kneeling, squatting or sitting in a bent or twisted position.
• Use proper equipment. When possible, use long-handled gardening tools to minimize the amount of back bending you need to do. The proper sporting equipment is also essential to protecting your back.
• Stretch. After physical activity, hold stretches for 30 seconds to gradually improve your flexibility and reduce injury risk.
Several weeks before a new sports season begins, athletes can also work with a physical therapist or personal trainer to condition their bodies and prevent back strain.
Although most cases of back pain resolve on their own, there are certain situations where people should consult a doctor, including situations in which:
• Pain gets progressively worse or lasts longer than three weeks.
• Back pain is accompanied by problems with your balance, bladder or bowel function.
• Back pain is accompanied by leg pain, numbness or weakness.

Runner’s knee is an umbrella term for any condition that causes pain in the front of the knee. It’s common among skiers, bicyclists, soccer players and others whose knees are under frequent strain. The American Academy of Orthopaedic Surgeons suggests how to reduce the risk of runner’s knee:
Get regular exercise to stay physically fit and avoid weight gain.
Gently stretch your muscles before any exercise.
Increase the intensity or duration of your workouts gradually — not all at once.
When you run, wear appropriate running shoes with a sturdy, supportive construction.
Practice good form when running. Bend your knees and lean forward slightly.

We at Foothill Ranch Physical Therapy are pleased to announce our new employee, Adam Skrove, MPT.

Adam received his Bachelor of Science degree in Environmental Studies from UC Santa Barbara in 2003 and graduated from the physical therapy program at Cal State Long Beach as one of the top in his class in 2008.  Graduation was followed by employment at St. Jude Centers for Rehabilitation and Wellness focusing on evidence based treatment for a large variety of orthopedic conditions.