Health blog Category: Health and Wellness
Portion Control…How Much Am I Eating?
Now that the holidays are over and the New Year has begun, it’s time to start eating healthy again. One important part of healthy eating involves portion control. “How much am I eating?” you ask. “What is the best way to measure portion sizes?”
When food scales or measuring cups aren’t handy, you can still estimate your portions using these easy tips below to know exactly how much food you’re eating.
3 Ounces of Meat = Deck of Playing Cards
1 oz of Cheese = 4 Stacked Dice
½ Cup of Ice Cream = Tennis Ball
1 Cup of Mashed Potatoes or Broccoli = Your Fist
1 Teaspoon of Peanut Butter = Tip of Your Thumb
1 Ounce of Nuts or Small Candies = One Handful
*If you’re cutting calories, remember to eat healthy and nutritious food to keep you full.*
*For a list of the food groups and recommended daily servings, please visit http://www.choosemyplate.gov/food-groups/.*
If you have any questions about nutrition or portion control, call Loudoun Sports Therapy Center at 703-450-4300 to speak with our expert staff members.
Recommendations for Safe and Adequate Protein Intake
Jan 6th 2015Recommendations for Safe and Adequate Protein Intake
Protein is a major source of energy that many lack in their daily diets. Many people are unaware of the amount of protein they should consume in a day, as well as which foods are the best sources for proteins. Below is a chart illustrating recommendations for safe and adequate protein intake.
Category | Grams of Protein/pound of Body Weight | Protein needs (grams)/day needed for a 150 lbs. |
Types of Arthritis and Managing Your Symptoms
One of the most common conditions a physical therapist treats on a daily basis is arthritis. It is normal as we age that the joints and muscles begin to wear down from everyday use, which can lead to the development of arthritis. There is no cure for arthritis but physical therapy can help you manage the symptoms. So what exactly do you need to know about how to manage arthritis? Well here are a few facts that you may find helpful.
Read full blogProtecting Your Back
Have you ever felt low back pain after doing too much the day before? One of the major causes of low back pain is repetitive injury to the spine. Repetitive injuries can be as simple as picking up boxes or having to bend down to scrub and clean the house. Understanding the causes of back injuries and the tools you can use to prevent them is the first step in protecting your back.
We often feel that we have done too much and then only later or the next day do we experience some aches or muscle soreness.
Tips for relieving sciatica pain
Do you have back pain or sciatica? In a study reported in the journal Orthopedics, 650 people were examined for low back pain or sciatica. About 25% had reported an episode of sciatica in the past 6 months of the study. This shows how common sciatica really is. Sciatica is a term used to describe pain in the buttock or radiating down the leg that is caused by irritation to the sciatic nerve. There are many causes of back pain that can radiate pain down the leg, such as a herniated disc.
Read full blogTips for relieving pain from herniated discs
Do you experience achy or sharp radiating pain to your shoulder, arm, buttock or leg? This may be an indicator of a bulging or herniated disc in the neck or back. Between each of the vertebrae that make up your spine are small cushions called discs.
Herniated discs are more common in the 30-50 age bracket. A herniated disc is when the material inside the disc pushes outwards, irritating the nerve exiting at that level.
Tips for avoiding back pain
Is your back pain interfering with your life?
If you answered yes, you are not alone! Nearly four out of five people experience back pain at some point in their lifetime and many have repeat incidents of back pain throughout their life. With proper care and education, you can learn to prevent bouts of back pain from occurring.
Back pain can vary, from a persistent dull ache to sudden sharp pain, and can have many causes.
Muscle Stretching for Relieving Neck and Back Pain
Being pain free allows us to be able to participate in our daily activities and enjoy our lives. But when we experience pain, both acutely and chronically, we have a limited desire to participate in the activities we normally enjoy. Understanding the causes of your aches and pains can help you prevent them and enjoy life more!
Most aches and pains in the neck stem from tight muscles and poor posture. Stretching the tight muscles along the back of your neck, strengthening the muscles in the front of your neck and upper body, and most importantly improving your overall posture, can help to relieve neck and back pain.
Preventing and Treating Sports Injuries
Sports injuries are typically defined as injuries to the musculoskeletal system, including muscles, bones, and tissues such as ligaments, tendons and cartilage.
For many young athletes, the most common injuries occur due to acute trauma or overuse of a joint. Acute trauma is an injury that occurs due to force from a fall or tackle and is usually more easily identified when the injury occurs. There is immediate sharp pain and swelling and it usually leads to a trip to the Emergency room.
Manual Therapy vs. Massage
Manual Therapy VS. Massage, What’s The Difference?
At first glance it is easy to mistake manual therapy for a massage. However, there are significant differences between these two treatment methods.
A massage is the use of rhythmically applied pressure to the skin and soft tissues of the body. Massage is used to reduce tension, anxiety, stress, and promote overall circulation, relaxation, and flexibility.
Manual therapy is the application of hands-on techniques to body tissues with intent to therapeutically asses and treat.