9427 Vaughn Road, Suite A
Pike Road, Alabama 36064
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The Oak Grove Warriors (Mississippi) enjoyed a great End of Summer Workouts Meal as Athletic Trainer Sam Morris grilled out for the team! What a wonderful tradition!
Encore Rehabilitation-Oak Grove would like to wish the Warriors the best of success in the upcoming 2018 football season!
Encore Rehabilitation-Oak Grove
5266 Old Highway 11, Suite 130
Hattiesburg, Mississippi 39402
Find Encore Rehabilitation-Oak Grove on Facebook by clicking here
Need ideas for Easter fun, food, or family gatherings?
From decorating the table to dying the Easter eggs, we have pinned ideas to make celebrating Easter colorful, exciting, and delicious!
Encore Rehabilitation – Lillian
12831 6th Street, Unit C, Lillian, Alabama 36549
We know what you’re all thinking, keeping your diet during the most wonderful time of the year is not as easy as eating pumpkin pie. But we’ve done our research! The CDC and American Heart Association have come out with two awesome guidelines to help you keep up your diet through the holidays– And they are more simple than you think.
Let us start with a few pointers from the CDC shall we…
When you face a spread of delicious holiday food, make healthy choices easier:
Choose the dishes you really love and can’t get any other time of year, like Aunt Edna’s pumpkin pie (which has a lot less calories than pecan pie). Slow down and savor a small serving, and make sure to count it in your meal plan.
You’ve got a lot on your plate this time of year (literally), and physical activity can get crowded out. But being active is your secret holiday weapon; it can help make up for eating more than usual and reduce stress during this most stressful time of year. Get moving with friends and family, such as taking a walk after a holiday meal.
Going out more and staying out later often means cutting back on sleep. Sleep loss can make it harder to control your blood sugar, and when you’re sleep deprived you’ll tend to eat more and prefer high-fat, high-sugar food. Aim for 7 hours per night to guard against mindless eating.
“Most of all, remember what the season is about—celebrating and connecting with the people you care about. When you focus more on the fun, it’s easier to focus less on the food.”
See that wasn’t so bad! Now lets move along to what the American Heart Association has to say…
“This guide includes great tips and recipes to help you navigate the holiday season in a healthy way. Here are some simple ways you and your family can eat healthy. Visit heart.org/healthyeating to learn more.”
• Fruits and vegetables • Whole grains • Beans and legumes • Nuts and seeds • Fish & skinless poultry, or plant-based alternatives • Fat-free and low-fat dairy products • Healthier fats and nontropical oils.
• Sodium and salt • Saturated fat • Sweets and added sugars, including sugar-sweetened beverages • Red meats — if you choose to eat red meat, select the leanest cuts.
• Trans fat and partially hydrogenated oils
By Joe Tatta, PT, DPT, via APTA.
Here’s a situation I bet you see all too often in your practice: a patient or client comes to you to overcome pain and increase mobility, and you see almost immediately that working on the mechanics of motion won’t be enough—they could really benefit from some lifestyle changes as well. Frequently, one of those changes involves thinking more carefully about the food they’re putting into their bodies.
Despite Hippocrates’ oft-quoted “Let food be thy medicine,” most physicians receive only a few hours of instruction about nutrition and coaching to help patients change their eating habits. Yet studies like this one from the National Institutes of Health show nutritional education becomes an incredibly useful tool to improve overall health outcomes for patients and specifically reduce inflammation.
As PTs, we are presented with a real opportunity here. Research shows that PTs can play an active role in lifestyle-related interventions such as nutrition. Providing information on nutrition will put you ahead of the curve with your peers while improving your patients’ results.
Early in my practice, I saw how obesity often contributed to my patients’ pain. Once I began providing information on some simple diet and lifestyle strategies with my patients, many lost weight, felt better, and dramatically reduced their pain. Nutrition became the missing link to help my patients manage and relieve pain.
Over time, I’ve found that nutritional screening and informational strategies can make a difference in 5 conditions associated with pain that we often see in our practices:
Working with patients suffering these and other conditions, I’m often impressed how optimal nutrition becomes the needle-mover to alleviate pain and help people heal. So how can a PT incorporate these considerations into practice? Here are a few simple tactics you can use right now:
If you’ve incorporated nutritional screening and information into your practice, what did you find was the most challenging aspect? Did you see results when patients made those changes? Share your thoughts below.
Joe Tatta, PT, DPT, is a board-certified nutrition specialist and functional medicine practitioner who specializes in treating lifestyle-related musculoskeletal, metabolic, and autoimmune health issues. He is the creator of the Healing Pain Online Summit and The Healing Pain Podcast, and is the author of Heal Your Pain Now: A revolutionary program to reset your brain and body for a pain-free life by Da Capo Press. Learn more by visiting www.drjoetatta.com/apta.
As a part of our business, we also encourage our patients to eat and exercise well. This article advice is a guideline to help you be able to continue a healthy diet during the stress and the never ending line of food over the holidays.
What causes our eating habits to deteriorate during the Holidays?
- Exhaustion. When people are tired, they are more likely to overeat.
- Emotional eating. Some people use food to soothe sadness, anxiety, dissatisfaction, or loss.
- Some simply use any celebration as an excuse to overindulge. Comfort and nostalgia play roles, as well.
Let’s Focus on what you can do.
Look for solutions instead of obstacles. Plan ahead; be smart and creative, so that you can enjoy the holidays without wrecking your health. Understand your strengths and weaknesses so that you can determine the triggers that cause you to skip your exercise sessions. Everyone talks about the holiday weight gain. Try not to think like that. Think about being with family and friends while eating in a healthy manner and maintaining a fitness routine.
Use your time management skills.
- You do not have to attend every party. Pick and choose the parties that are important to you.
- It is important to learn how to say no. The pressure to give in can be great; we don’t want to put a damper on the merrymaking or disappoint loved ones.
- You also do not have to cook every single dish for a dinner that you are hosting. Have each guest bring something-a side dish or a dessert.
- Adults do not need to exchange gifts-pick a name out of a hat and buy one gift.
How will you handle all the food at the parties?
- Plan in advance. Drink a couple glasses of water and have a light snack before you go to a party so that you will not be ravenous which leads to poor food selection. Hunger can undo the best intentions.
- If you’re traveling for the holidays, pick up some healthy, portable snacks at the grocery store before you leave so you’re less likely to be tempted by unhealthy options.
- Be aware. Be conscious of what you eat and how much. Avoid sources of temptation whenever you can. Try to focus in on some healthier options when you are at that office holiday party.
- Bring a veggie platter so that you know there will be something healthy to eat.
- Small portion sizes and no seconds
- Alternate your alcohol with a glass of water. Drink a lot of water before the party. The alcohol served at many social events can also destroy our resolve to eat in moderation.
- Walk around the buffet table first. Be a food snob. A large percentage of the food on the buffet table is really not that delicious.
How can I fit in fitness?
- Schedule fitness into your day. Don’t let a busy schedule get in the way of your exercise program. You need to exercise over the next few months more than ever. There is always an excuse not to exercise.
- Exercise first thing in the morning when you have more energy. It will also reduce stress, which will help you to control your food intake.
- You can break up exercise into several 10-minute exercise sessions.
- Walk at lunchtime.
- Save time by using HIIT.
- Think about which exercises you like to do and you will be more likely to do them.
- Book a trip for January or February, which will motivate you to exercise in order to look good at the beach.
- Find an exercise buddy for companionship.
Hire a Personal Trainer for accountability, varied routines, safety, result, and fun.
“So you’ve practiced hard all week. You’ve hydrated and ate your pre-game meal 3-4 hours before kickoff. But right before you go out for pregame warm-ups, your stomach is telling you it needs more fuel. Keep it small and light. 1 hour prior to kickoff, eat 1-2 granola bars or a sports bar along with 1-2 cups of water or sports drink. Find a bar high in carbohydrates (at least 20-30 grams) and light to moderate in protein (2-10 grams). The carbs will give you the energy you need while the protein will satisfy your hunger but without giving you that full feeling.”
– Eric Oehms, Encore ATC
“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.”
Dragon Boat Race & Festival
Join us for the Decatur Dragon Boat Race & Festival, May 10th at Point Mallard Aquatic Center Beach! This will be family-friendly, all day event you don’t want to miss! Proceeds go to The Decatur Morgan Hospital Foundation, a 501(c)3 organization providing financial support to the programs and services of Decatur Morgan Hospital.
“Dragon boat racing is the one of the fastest growing sports in the world and the most fun, unique cultural event featuring adrenaline-pumping action. Teams of 20 paddlers, a drummer and steerer race in authentic, 46-foot-long dragon boats. All ages, skill levels and physiques can paddle, making it the ultimate team building sport, requiring synchronicity and finesse, more than power to win.”
So bring your folding chair, a blanket and some sunscreen and enjoy the races! We hope to see you there!
The deadline to register for a dragon boat team is April 28th! Sign up here: http://www.decaturdragonboat.org