Encore.

“10 easy tips for eating healthy while on the road or on vacation this summer.” by AL.com

“Laura Newton, an assistant professor in the Department of Nutrition Sciences at The University of Alabama at Birmingham (UAB), offers these 10 suggestions:

Plan ahead: “Choose foods to take in the car, eat before arriving at the airport and consider the options available upon arrival at the destination,” Newton said in a UAB news release this week.

Keep it on ice: Put a cooler in the car and pack it with such healthy treats as fruit, yogurt, water, cut-up vegetables and sandwiches on whole-grain bread.

Eat this, not that: Make the best food choices you can when you’re on the road. At convenience stores, go for yogurt, fresh fruit, fruit cups or nuts (which are good in moderation.) At burger joints, the most simply prepared items are the healthiest choices, according to Newton. She suggests a plain hamburger with lettuce and tomatoes or a grilled chicken sandwich with lettuce and tomatoes. You can also hold the mayo and dressing and choose kid-size portions.

Don’t eat out all the time: If possible, rent a hotel room or vacation home with a refrigerator and stock it with good food. “It can be easier to eat healthful meals when cooking yourself,” Newton said.

Moderation, moderation: Try not to miss meals, because this can cause you to overeat at the next meal. “Pack a cooler for the beach and take water, fruit, maybe some nuts and string cheese,” Newton said. “This type of mini-meal is easily portable and can help tide people over until they can have a regular meal.”

Go ahead, be good to yourself: Don’t feel you have to completely give up favorite vacation foods. “You should definitely indulge, but in moderation, maybe one small treat a day or one splurge day during the week,” Newton said. “Ask for a small portion of the regional favorite or order from the appetizer menu.”

Start restaurant meals with salad or veggies: “This will help fill you up so you don’t eat more of a higher-calorie item,” Newton said. “Ask for extra vegetables or substitute another vegetable in place of a starch.”

Search the web: Look online for restaurants in the area you’re visiting. Review the menus in advance and decide what to eat before you go.

Drink lots of water: People often mistake dehydration for hunger, according to Newton.

Stay active! “This doesn’t need to be strenuous exercise, such as running or lifting weights, but do go sightseeing on foot or take a hike, swim in the pool or at the beach,” Newton said.”

Source: http://blog.al.com/spotnews/2014/05/post_1150.html

Congratulations to Sam Riley, the Winfield Clinic Athlete of the Month!

Congratulations to Sam Riley, a Senior at Winfield City High School who just recently won a state championship with the Winfield Softball team! Sam is planning on attending Wallace State Community College on a Softball scholarship and is pursuing a degree in Physical Therapy and Ultrasound. Sam is the daughter of Andy and Bobby Riley.

PT Tip of the week: Osteoarthritis

Jack Dockery, PT, DPT – Encore Clinic at Tillman’s Corner.

“As a physical therapist, I commonly encounter patients that have been diagnosed with osteoarthritis of the knee joint and want to know what they can do to avoid or postpone a total joint replacement. Obesity is a modifiable risk factor that has a direct correlation with the development of knee joint osteoarthritis, being that the knee is a weight bearing joint. A quick and easy means to determine a personal weight problem is the Body Mass Index (BMI). An individual can calculate his/her BMI by dividing their mass in kilograms by their height in meters squared. If this number is greater than 30.0 than that person will fall into the obese category and have a higher risk of developing knee osteoarthritis. Exercise is also important in avoiding or postponing a total joint replacement by strengthening the muscles around the joint and normalizing muscle imbalances. Low impact exercises such as aquatics, cycling, walking, and stretching are ideal for an arthritic joint by dissipating less joint force than higher level exercises such as running and jumping. Lastly, when running or jogging an individual should be doing so in appropriate footwear. Most individuals would benefit from a foot orthotic placing the foot in anatomical position and avoid placing other joints in the lower leg at a mechanical disadvantage. A person should change their shoes with an increase in lower leg or back pain and/or breakdown of the midsole.”

Athens Clinic Athlete of the Month, Witt Black.

“Witt Black is a senior at East Limestone High School and a 3 sport varsity starter in football, basketball, and baseball. His class rank is 4/179 with a GPA of 4.36. He is a member of the First National Bank Student Advisory Board, Boys State Delegate, Wendy’s Heisman, Bryant-Jordan Nominee, Limestone County Spirit Award Representative, Senior Beta Club, Science Club, Spanish Club, Support Our Soldiers, FFA, and First Presbyterian Youth Group. Witt will be attending the University of Alabama in the fall, majoring in athletic training.”

Personal Reviews for Encore Rehab

Amanda Victoria Lusk-Stange– “I have never enjoyed physical therapy, until I received my care at this establishment. They are friendly, and care about you as a person.”

Amy Harris Montgomery – “Can’t imagine going anywhere other than Encore!!! Thank you for making everyone all feel at ease and taking you time to work with each and everyone!!”

Ruth Vanzandt– Joanna Martin, the Physical Therapist at Encore Rehab, got me to Boston in 2013 when 3 doctors said I would not be able to run due to injured hamstring. Exercises, e-stim, massage were all part of the treatment plan and it worked. I continue to do the PRI exercises she taught me & am returning to Boston in 2014. She is excellent and I will always be grateful for what she has done for me!

Peggy Brooks Saint– Am so very much enjoying my Therapy. Thank you Joanna Martin for your help, understanding & patience!

Lacy Gunter Martin– “Finally starting my physical therapy! Thought it would be a very unpleasant experience but it’s not.. I Love Encore, they have the best staff ever:) So happy I chose this place & so glad it’s only 5min away from me, lol Feeling Motivated :)”

Toni DeVaney– “Awesome group, when I should’ve gone to OT and stayed in an in-house rehabilitation, they accepted me as a patient and got me further than my doctor even imagined possible. Thank you.”

Benny Garrison– “These people are great. They do good work and they act like they care. I been to several places for rehab, but this place beats them all. They always ask how you doing like they care. Thanks to all of you.”

Angel F Signs Eipp– “They listen, treat you with respect and only Work towards your recovery. Thanks for all you have done for me.”

Dianna Varnes– “Kind and dedicated staff, they work hard to get you back to your optimal level.”

Karen Perkins Daniel– They worked wonders for me. And Stacey Martin is the best!!!

Jacob Chaffin– “Best staff I have ever worked with. Did a great job, and was willing to help me everyday.”

Deborah Sweda– “Wonderful people and excellent care. You can’t do any better!”

Charlene Taylor– “Professional and caring staff. Does their best to help you stay on the road to recovery.”

Lorraine Frazier– “The BEST and only place to go for therapy!!”

Kayla Hardy– Wouldn’t choose another place to do therapy at! The staff was awesome and really nice. Tracy was awesome!!!

Shannon Gillespie Grace– “Marc Bernier and the staff at Encore are great to work with!”

Stacey Adamson Schaeffer– “Great place to take therapy and everyone is so nice!”

Kimberly Smith Franks– “Wonderful and caring staff!”

Jason Zajac – “The best patient care in town!”