If you’ve made the big decision to eat healthy and take care of your body, it can be overwhelming to figure out what meals to make every day. But remember, life is shaped as much by everyday small decisions as much by the big ones. Likewise, you could start by adding small healthy snacks to your day to begin on your path to a healthier life.

Healthy Work Snacks for Brain Power & Concentration

 

Walnuts

The Greeks called walnuts karyon or “head”, most likely because of their resemblance to the human brain. The walnut is considered the “king of nuts” because of the many nutrients & benefits it has to offer, but the most notable is its effect on brain health & cognition. Eat a few every day to stay focused on the job!

Blueberries

Full of antioxidants, minerals, vitamin C, and utterly delicious. Also, blueberries are very beneficial for your health, cognition, and memory. A French study from 2017 reported that consuming a blueberry concentrate over 12 weeks proved to enhance cognitive function and working memory in a group of adults.

 

Healthy Work Snacks for Energy Boost & Stamina

 

Seaweed

Seaweed snacks are a great alternative to traditional salty snacks as they offer many nutrients while being low in calories and sodium. Seaweed is the best source of iodine  available, hands down. The thyroid gland uses iodine to stabilize energy levels and endurance, making us believe Popeye was eating more than just spinach out at sea!

Eggs

Eggs are so nutritious that they’re often referred to as “nature’s multivitamin.” Eating a whole egg provides a healthy dose of protein, mostly found in the white of the egg, while almost all the nutrients are concentrated in the yolk. It makes for a great snack to have when you’re busy at work!

 

Healthy Work Snacks for a Mood Boost

 

Bananas

Grab a banana when you need a quick mood boost. This smartly packaged fruit is high in vitamin B6, which gives you energy and reduces anxiety, and B9, which may help fight depression. Bananas are also a great source of natural sugars, keeping your blood sugar up when you haven’t had anything to eat, so you’re less likely to get irritable or cranky.

Dark Chocolate

Turns out it’s not that bad to eat a bit of chocolate when you’re feeling a bit down, especially if it’s dark chocolate and 70% or more cocoa. The caffeine will perk you up and the serotonin our brains make when we eat chocolate helps us feel good and happy.

 

For those constantly on the move, maintaining a healthy snacking routine can be challenging. Here are some strategies to ensure you’re never without your friendly snacks:

• Preparation is Key: Spend a little time each week preparing or portioning your snacks. This makes it easy to grab them as you head out the door.
• Snack Stashes: Keep small containers of snacks at work, in your car, or in your bag. Having them readily available reduces the temptation to opt for less healthy options.
• Mindful Munching: Whether you’re at your desk or in a meeting, take a moment to savor your snack mindfully. It can enhance the sensory experience and improve focus.

 

Here is a great snack option to make ahead of time to avoid low blood sugar in the morning or that late-afternoon slump, after a sugar crash with the likes of a donut or coffee.

No-Bake Trail Mix Bars

Dry Ingredients:

• 1 ½ cups of rolled oats
• 1 cup of nuts (walnuts preferably! Any will do)
• ½ cup of seeds (such as: pumpkin seeds, sunflower seeds, or any others)
• ½ cup of dried fruits (raisins, cranberries, etc.)
• ¼ cup of dark chocolate chips
• ½ tsp of ground cinnamon
• ¼ tsp of salt

 

Wet Ingredients:

• ¾ cup of peanut butter
• ½ cup of honey
• 2 tbsp coconut oil
• 1 tsp vanilla extract

 

Instructions:

• Mix all Dry ingredients in a bowl including rolled oats, nuts, seeds, dried fruits, chocolate chips, cinnamon, and salt. (Can toast the rolled oats or nuts beforehand for a toasted savory taste)
• Add in all Wet ingredients and mix until all ingredients are well combined.
• Transfer the mixture to a baking tray lined with parchment paper and pat down firmly into all the corners of the tray until fully flattened.
• Cover the mixture with parchment paper or plastic wrap and leave in the fridge for 2-3 hours.
• When it’s ready, remove the mixture from the baking tray. With a knife, cut down to size in squares or bars, and enjoy!

Written by Vanessa Delgado, B.S. in Human Nutrition and Foods

Looking for more on Nutrition. Check out these articles!

     

Did you know that falls are the #1 cause of injury in people over 65? Fortunately, a falls expert – a physical or occupational therapist – can help reduce the risk of falling by providing seniors with a fall risk assessment.

Urge your lawmaker to support the SAFE Act: CLICK HERE TO ACT NOW!

A falls risk assessment allows a therapist to examine a patient’s balance, home setup, strength, flexibility, reflexes, and walking pattern. If there is a risk for a fall, the therapist can guide how to make a home safer, exercises that can help patients remain independent for longer, and instructions for using walking aids such as canes and walkers.

However, Medicare currently does not cover a falls risk assessment and fall prevention services by a therapist as part of a senior’s annual wellness exam.

Imagine the amount of injuries and deaths that could be prevented if seniors were able to access a no-cost falls risk assessment by a therapist!

Recently, lawmakers in Washington have introduced legislation to help. The Stopping Addiction and Falls for the Elderly (SAFE) Act (H.R. 7618) would allow seniors to access a no-cost falls assessment, done by physical or occupational therapists, at annual wellness visits and initial preventive physical exams. It will also lead to fewer opioid prescriptions and subsequential overdose rates among older Americans, as data show that seniors engaging in physical therapy are less likely to require emergency room visits or hospitalizations and are less likely to resort to opioid-based medications for pain management.

We need your help today to improve the quality of life for our aging population and reduce the burden of falls on our healthcare system. Join the movement to safeguard our seniors and increase access to life-saving fall prevention services.

Urge your lawmaker to support the SAFE Act: CLICK HERE TO ACT NOW!

 

How Do I know I need to Improve My Posture?

Great Question. Here’s a quick test you can do at home. If you have a full-length mirror, stand in front so your full-body profile is visible. If not, ask someone to snap a photo on your phone. Take a look. If you have good posture, you should be able to draw a straight line down from your ears to the floor that intersects your shoulders, hips, knees, and ankles. If the lines connecting your joints look more like a connect-the-dots, than a straight line, that’s a good indicator that posture is something you should work on.

Exercises that Help Improve Posture:

Being aware that you need to improve your posture is the first step. We recommend starting with a few general exercises (below). If you don’t see the results you’ve intended or are having trouble sticking with it, the next step would be to ask for help. Physical therapists can provide you with a guided rehabilitation plan to improve posture and reduce long-term symptoms.

3  Exercises Recommended by Physical Therapists, that Improve Posture:

1. Supine Neck Retraction:

Lie on your back with your head on a pillow and your knees bent with your feet flat on the floor. Bring your chin straight back down, gently pressing the back of your head down on the pillow, lengthening the back of your neck. Hold for a few seconds and then relax. There should be no pain felt while doing this exercise. Repeat several times to strengthen the muscles at the front of your neck.

2. Shoulder Retraction:

You can do this while sitting or standing. You’re going to ease your shoulder blades back, hold, and relax. The goal is to squeeze your shoulder blades together as far back as you comfortably can. Hold this position for a few seconds before releasing. There should be no pain felt while performing this exercise. Repeat several times to strengthen the muscles in your upper back, which can help pull your shoulders back and improve posture.

3. Standing Wall Posture:

While standing, bring your shoulders back against a wall with your hips, with your feet slightly away from the wall. Bring your next up against the wall as well. Gently hold your body in that position, feeling the muscles along your spine, squeezing back in as you maintain an upright posture. Hold for about 30 seconds, let it relax, and do another round. This exercise helps you become more aware of your posture and strengthens the muscles that support your spine.

Special Thanks to Green Oaks Physical Therapy for filming.

Why is Good Posture Important?

Poor posture can significantly affect the body, leading to various health issues and discomfort. When the body is consistently slouching or hunched over, it puts a strain on our muscles and joints. This strain can lead to musculoskeletal imbalances, causing pain and discomfort in the neck, shoulders, back, and hips. Over time, poor posture can contribute to chronic conditions like headaches, back pain, and even digestive issues.

Before starting any exercise routine it’s important to consult with your healthcare provider. Some patients will have limitations regarding range of motion, strength, and ability.  If you know you need help, consult a physical therapist or a qualified fitness professional who can assess your posture and create a personalized exercise plan tailored to your needs and goals.

Did you know that you can help keep your blood pressure in a healthy range, by making a few lifestyle changes?

Preventing high blood pressure, which is also called hypertension, can lower your risk for heart disease and stroke. Try practicing these healthy living habits!

Keep Yourself at a Healthy Weight

Being overweight or obese increases the risk of high blood pressure. To determine whether your weight is in a healthy range, providers often calculate your body mass index (BMI). We can review your BMI during your next visit, and If your BMI isn’t where you would like it, we can go over ways to reach a healthy weight, including choosing healthy foods and getting regular physical activity, and if necessary, connect you with a care provider we know and trust.

Be Physically Active

If you need help staying active – let us know. We can work with you to develop an aerobic and strengthening plan that works for you. In the meantime, we have some easy ways to be more active to help you get started. Why are we so adamant about this? Because physical activity can help keep you at a healthy weight AND lower your blood pressure. The Physical Activity Guidelines for Americans recommends that adults get at least 2 hours and 30 minutes of moderate-intensity exercises, such as brisk walking or bicycling, every week. That’s about 30 minutes a day, 5 days a week. Children and adolescents should get 1 hour of physical activity every day.

Get Enough Sleep

Getting enough sleep is not only important to your overall health, but it’s a vital part of keeping your heart healthy and for recovery during rehabilitation. Not getting enough sleep regularly is linked to an increased risk of heart disease, high blood pressure, and stroke. If pain is inhibiting your sleep, let us know. We can work with you to identify the best sleeping positions for your injury.

We love working with members of our communities and helping them live full, meaningful lives. Don’t hesitate to reach out for more information about our services, follow up on a plan of care, or stop by to say hello!

We are so excited to have the opportunity to share what we’re all about. Without further ado, let’s get started on our Top 8 signs you could benefit from outpatient physical therapy. Some of these may be surprising…

#1 You Require Pain Medications

The U.S. is the largest consumer of prescription drugs in the world, but it doesn’t have to be. Physical Therapy is a safe, non-invasive form of treatment for patients experiencing musculoskeletal pain or injuries. Instead of masking symptoms, we get right to the source and help you heal. Manage pain safely with physical therapy instead of relying solely on opioids or other pain medications.

#2 You’re In Pain

If you are experiencing pain, we can help you treat the cause and not just the symptoms. In fact, physical therapists spend most of their careers working with patients to help them get rid of their pain so that they can do the things they enjoy most. If you have consistent pain and have been nursing an injury for weeks before seeking help from a medical professional, your body may have already begun to heal; and not always the way we would like it to. By going to physical therapy first, you can help cut down the time off work, off of sports, and promote healing much faster.

#3 Pre & Post Operative Recovery

Pre & Post-surgical rehabilitation helps patients regain their mobility after going through an operation. A post-op recovery plan typically includes:

• Pain reduction
• Exercises and stretches to improve strength, flexibility, and endurance
• Balance and/or gait training
• Patient education and self-care training

#4 Nagging Symptoms

Untreated, a nagging pain can become chronic pain. Overuse and Repetitive Strain Injuries (RSI) from work or sports can potentially lead to injury and sometimes surgery. These nagging pains are a warning from your body that you need help. Physical therapists can work with you to reduce your pain and prevent injuries from happening. By going through movement training, learning to take breaks when necessary, and developing stretch and exercise routines, we can get rid of that pain and keep you in your sport or workplace.

#5 Balance Issues

You may recall from Falls Prevention Week last month, that fall death rates have increased by 30% since 2007. For the most part, falls are preventable, and physical therapists are uniquely poised on the front lines in the battle against falls.

• Have you fallen in the past year?
• Do you feel unsteady when standing or walking?
• Are you worried about falling?

If you answered yes to any of the above you could benefit from a fall prevention program to improve your strength, balance, & gait.

#6 Have Trouble Sleeping

Who knew physical therapists had so many skills up their sleeves?  Sleeping is one of the most important things that we can do for our bodies. Our bodies utilize this time for recovery and sleeping in a position that causes pain can prevent the body from recovering. Therefore, finding an appropriate sleeping position that results in your body feeling at ease is very important. In fact, part of rehabilitation is educating patients on how to sleep in a position that won’t aggravate the injury as they heal.

#7 Uncontrolled Descent

As physical therapists, we spend a good bit of time working with patients that suffer from muscle weakness. Whether it be from old age, prolonged bed-rest, or a neurological disorder, we can help.  If you or someone you know has trouble remaining upright or is unable to control their descent from a standing to a sitting position we can create a strengthening program designed specifically for their needs and ability levels.

#8 Limited Activities of Daily Living

Last but certainly not least, we help people achieve their movement goals! If you find yourself unable to carry the laundry basket down the hall, wash the car, or basically any of the activities that you do on a daily basis, we’re here for that. Helping people reach their goals is our passion and nothing makes us happier than seeing you get back to the lifestyle you love most.

From infants to seniors, physical therapists are working hard each day to help the people of their communities be at their best. We hope you enjoyed our Top 08 signs that could benefit from outpatient physical therapy. Maybe you have already been treated for one of them. If you believe that you need physical therapy you can easily find a physical therapist near you and get started today. With in-person and virtual options available through Telehealth, there has never been a better time to get started on your care.