Health blog Category: Nutrition
Fun Facts About Nutrition
Nutrition plays a great role in our daily life. The food or liquids affect our body and health because each food or liquid contains particular nutrition which is very necessary for our physical and mental growth. A particular level of any particular nutrition is essential for our body. So, we should know what food we have to take, how much and what type of nutrition contains a particular food. There is a lot of controversy in nutrition, and it often seems like people can’t agree on anything.
Read full blogConcussions: Nutrition Guidelines
Recovering from a concussion requires more than just sitting out from sports and limiting screen time. Eating healthy and maintaining good nutrition is equally important.
Here are some things to keep in mind:
- Increase whole foods
- Vegetables (baked, sautéed, raw)
- Fruit
- Whole Grains (whole wheat, oats, brown rice, quinoa)
- Proteins (meats, beans, legumes, nuts, full fat dairy)
- Increase omega 3 fatty acids
- Salmon
- Walnuts
- Olive oils
- Fish oil
- Decrease processed foods
- Chips
- Desserts
- Fried foods
- Refined grains/flour (white bread)
- Decrease sugar intake
- White sugar
- Artificial sugar (splenda, sucralose, etc)
- Soda /Juice concentrate
- Adequate water intake for hydration and blood flow
- At least eight 8 oz glasses of water daily
- Limit caffeine
- No alcohol
If you or someone you know has been diagnosed with a concussion don’t wait, call LSTC today at, 703-450-4300.
Read full blogNutrition for Concussion Management
The body was created to heal itself under the right conditions. With any injury, an inflammatory process begins to help repair and realign tissue that has been disrupted in some way. The body begins this process on its own, but is aided with the help of proper nutrition. What you place in your body can either help or hinder this healing process depending on the vitamins and minerals its made up of, or the “anti-nutrients” it contains that slow down proper nutrition absorption.
Healing for concussions is similar.
It’s Time to Start Eating Healthy Again
There are many parts to eating healthy, but 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
Medium Apple = Tennis Ball
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.
Read full blogWater VS. Sports Drink Debate
You’ve been exercising for an hour and a half, your muscles are weak, your shirt is drenched, you’ve recently noticed a minor headache and you’re beyond thirsty. Do you reach for your water bottle filled with water or do you grab a bottle of one of those flavorful sports drinks?
The water versus sports drinks debate has been a topic of discussion for many years. There are a multitude of opinions because there are different circumstances in which one choice trumps the other.
Your Diet Can Reduce Inflammation
Does your daily life revolve around chronic pain or inflammation? While this is a common everyday roadblock that many people experience, there are actually some simple ways to avoid it. Some modifications in your diet can help to reduce inflammation.
Everything you eat works to fuel your body, and eating the right foods can help you recover much quicker from painful or uncomfortable conditions. The three main ingredients that work together to help reduce your pain and inflammation include:
- Exercising regularly
- Decreasing your amount of stress
- Maintaining a strict nutritional diet
When your body is experiencing pain and discomfort due to degeneration or injury, it is important to do things to try and reduce inflammation. Your diet plays an important role in doing so.
Read full blogMake Healthy Choices This Holiday Season without Counting Calories
Tis’ the season for good food, time with family, giving thanks, celebrations and traveling. I love this time between mid-November and the end of the year. However, with so much packed into a span of several weeks, it can be tough to keep your fitness goals on track, especially if you are spending hours in the car or on a plane traveling from one place to another.
A few years ago, when I lived in Florida, I spent a lot of time around the holidays at Southwest International Airport, either the Atlanta or Charlotte airports for a layover, and Reagan National Airport.
Good Old Fashioned H2O or Sports Drinks?
By: Cierra Washington, ATC
It’s extremely hot outside, you’ve been exercising for an hour and a half, your muscles are weak, your shirt is drenched, you’ve recently noticed a minor headache and you’re beyond thirsty. Do you reach for your water bottle filled with water or do you grab a bottle of one of those flavorful sports drinks? The water versus sports drinks debate has been a topic of discussion for many years. There are a multitude of opinions because there are different circumstances in which one choice trumps the other.
Do Certain Oils Cause Joint Pain and Headaches?
By: Elina Stanley
You probably use a variety of oils in your cooking every day – from olive oil to vegetable oil to canola oil. But did you know that there is a relationship between certain oils and joint pain and headaches?
It’s important to understand how the ingredients and foods you consume daily can impact your body. I am a Certified Clinical Nutritionist and if you missed my recent seminar at LSTC called Pain Management Through Your Diet, I’d like to tell you how certain oils you consume on the daily basis could be behind the pain and headaches you are experiencing.
How to Prevent Hyperthermia and Other Heat-related Illnesses
By Sarah Perry, ATC
With recent record-breaking temperatures, we want to make sure you know how to prevent hyperthermia and other heat-related illnesses. Memorial Day weekend is behind us signifying the unofficial start to summer. School is almost done for the year, community pools are open, and many spring sports teams are well underway. As the weather gets warmer and temperatures rise, so does the risk of heat-related illnesses. Our staff at Loudoun Sports Therapy Center wants to make sure our patients are being safe and healthy when they exercise outside or start enjoying other outdoor activities.