General Health

Healthy Holiday Eating Tips- Part 2

Menu Planning Tips: Modify your traditional holiday menus and recipes to reduce fat, cholesterol, and calories.

•
Original Menu
3 ½ ounces roast duck
½ cup stuffing
½ cup broccoli with hollandaise
sauce
½ cup jellied cranberry sauce
1 medium crescent roll
1 slice pecan pie
TOTAL CALORIES = 1205
TOTAL FAT = 55 grams
•
Leaner Menu
3 ½ ounces roast turkey breast
½ cup rice pilaf
½ cup broccoli with lemon juice
½ cup fresh cranberry relish
1 fresh roll
1 slice pumpkin pie
TOTAL CALORIES = 730
TOTAL FAT = 21 gra

A typical holiday menu:

  • 3 ½ ounces roast duck
  • ½ cup stuffing
  • ½ cup broccoli with hollandaise sauce
  • ½ cup jellied cranberry sauce
  • 1 medium crescent roll
  • 1 slice pecan pie
  • TOTAL CALORIES = 1205
  • TOTAL FAT = 55 grams

A leaner holiday menu:

  • 3 ½ ounces roast turkey breast
  • ½ cup rice pilaf
  • ½ cup broccoli with lemon juice
  • ½ cup fresh cranberry relish
  • 1 fresh roll
  • 1 slice pumpkin pie
  • TOTAL CALORIES = 730
  • TOTAL FAT = 21 grams

Remember to go easy on the following foods:

  • Nuts
  • Chips
  • Crackers
  • Dips
  • Olives
  • Eggnog
  • Stuffing
  • Gravy
  • Fatty deli meats
  • Candy, cakes, pies, cookies
  • Alcohol

Celebration Strategies:

  • Be realistic. Trying to lose weight during the holidays may be a self-defeating goal. Striving to maintain your weight, however, is a reasonable expectation.
  • Forget the “all or nothing” mindset. Depriving yourself of special holiday foods or feeling guilty over a particular food choice are not part of a holiday eating strategy – and certainly not part of the holiday spirit!
  • Have fun! Sharing food is an important way to spread holiday cheer. Enjoying a traditional meal or celebrating with family and friends need not destroy the healthy food habits you have nurtured all year.
  • Get enough rest.
  • Drink lots of water.
  • Get at least 30 minutes of brisk exercise every day to reduce stress and burn calories (try it before breakfast).
  • Don’t skip meals, especially breakfast.
  • Eat slowly – put your fork down between bites.
  • Chew gum while preparing food and cleaning up to curb tasting and snacking.
  • Keep a daily food/calorie diary – enter every taste and snack you take.
  • Resist the urge to bake as gifts, instead make jellies, barbecue sauces, etc.

Snacking During the Busy Holiday Season:

With all the preparations and celebrations, you might be too busy to eat regular meals. Take some time to learn how tasty, convenient snacks and appetizers can fill hunger gaps, contribute important nutrients, and add enjoyment to your holiday eating.

  • Try these portable snacks when you travel:
    • Make a trail mix of nuts, raisins, and pretzel chips
    • Tote some of your favorite ready-to-eat cereal in a plastic bag
    • Stow a couple of breadsticks and a crisp apple
    • Pack a handful of graham crackers and small can of fruit juice
    • Wrap up a mini-bagel spread with peanut butter
  • For home, try stocking up on these snacks:
    • Raw broccoli florets
    • Red and green pepper strips
    • Zucchini circles
    • Cucumber wedges
    • Carrot and celery sticks
    • Low-fat, low-sodium cheeses
    • Lean, low-sodium deli meats
    • Fruit
    • Yogurt
    • Juices
    • Assorted bread, crackers, graham crackers, pretzels, and breadsticks
    • Cook a large batch of chili and freeze individual portions, reheat as needed
  • Snack ideas for company
    • Top reduced-fat crackers with your favorite hors d’oeuvre combinations
    • Serve hummus with pita wedges
    • Make fruit kabobs with pineapple chunks, melon balls, and ripe strawberries
    • Arrange colorful vegetables on a platter with a tangy yogurt dip
    • Place bowls of homemade snack mix on convenient tables
    • Create a cheese board with some new lower-fat varieties and an assortment of crackers and breadsticks
  • For a sweet treat:
    • Slices of angel food cake drizzled with raspberry sauce
    • Non-fat and lower-fat cookies
    • Dried fruit and nuts arrangement
    • Serve small portions of special holiday sweets

Written by Julie Katz, Registered Dietitian- Baltimore, MD

Healthy Holiday Eating Tips- Part 1

Food is an integral part of holiday festivities with many of the traditional treats being high in calories and fat. You may be asking yourself, “How can I enjoy the holidays and still manage to maintain a healthful diet?”  The secret is moderation and balance so that you may fit in some of your holiday favorites.

Party Tips: It may be difficult to juggle drinks, plates, and conversation during these stand-up events, but try to still pay attention to the foods you are eating.

  • Eat small, lower-calorie meals during the day so you can enjoy a special treat later. Eat a healthy snack right before the party – a hungry stomach can sabotage even the strongest will-power.  Try a smoothie of skim milk and fruit to take the edge off your appetite.
  • When you arrive at the party, don’t rush to the food. Greet people you know, get a low-cal beverage, and settle in.
  • Make only one trip to the buffet and be selective. Choose only the foods you really want to eat. Keep portions small. Often, a taste is all you will need to satisfy a craving or your curiosity.
  • Skip the fried food and eat the crackers, bread, and fruit. If you want to nibble on cheese, take only one or two pieces.
  • Fresh vegetables are always great. Have a small dollop of dip, just enough to coat the end of the carrot stick, or broccoli floret.
  • Boiled shrimp or scallops are a good choice. Choose cocktail sauce or lemon and horseradish as a condiment.

Dinner Party Tips: With a meal already planned and out of your hands, you may not have a menu choice.

  • If you are bringing a dish, make a lower-fat version of a family favorite.
  • If possible, choose two appetizers instead of an entrée, or share an entrée with a friend.
  • If second helpings are mandatory with your host, make your first helping small. That way, if you’re enticed to take seconds, at least the total amount of food you eat may equal a normal-sized portion.
  • Choose skinless white meat of poultry. It has fewer calories and fat than dark meat.
  • Eating a roll is fine. If it’s fresh, you may not even need butter or margarine.

Written by Julie Katz, Registered Dietitian- Baltimore, MD

Plantar Fasciitis

What is Plantar Fasciitis?

Plantar Fasciitis is an irritation of the thick ligamentous connective tissue on the bottom of the foot. This band of tissue runs from the heel to the ball of the foot providing support for the arch of the foot.  Plantar fasciitis is common in runners.

Causes of Plantar Fasciitis

1. Over pronating with walking/running– pronation is where the inside of the foot touches the ground more than the outside.

2.  Wearing old shoes– shoes lose their support after approximately 500 miles of wear.

3.  Excessive walking with improper foot support– shoes that do not provide arch support.   An orthotic might be needed to provide increase support to the arch of the foot.

4.  Tight calf muscles

Symptoms:

Pain is felt at the bottom of the heel.  Pain is usually worse in the morning and improves throughout the day.  Pain increases with prolonged standing or sitting.

Treatment:

1.  Rest

2.  Ice

3.  Massage to the bottom of the foot

4.  Stretching– refer to the previous blog topic on Why does my calf cramp?  How do I relieve it?

5.  Night splinting

If the pain is still present, physical therapy can help with Plantar Faciitis.  Consult with your physician or physical therapist to determine the next step for you.    If you have any questions about Plantar Fasciitis, please contact Harbor Physical Therapy.

 

Cause and Treatment for Calf Cramps

Muscle cramps can occur from overexertion, dehydration, an electrolyte imbalance, and inactivity. During a muscle cramp, the muscle shortens causing sudden severe pain. Muscle cramps can develop from pointing your toes in bed.  Also, it is common in women who are pregnant.

If you experience a muscle cramp in your calf, try to walk it off.  If that does not work, massage and apply heat to your calf.  Then, stretch the calf to loosen the muscle and prevent further muscle cramping.

Calf Stretches

  1. Runner’s Stretch– Stand with your hands against the wall, with your feet staggered, lunge towards the wall. The calf you are trying to stretch should be in the back.
  2. Calf Stretch with Strap– sit with your legs in front of you and pull your toes toward your knee.
  3. Calf Stretch on Step– Stand on a step, lower the heel of the cramping leg to get a stretch.  Hold onto a railing for support.

If you are prone to calf cramps, you should stretch regularly.

Runner's Stretch
Calf Stretch with StrapCalf Stretch on Step

FREE WELLNESS SESSIONS!!

Harbor Physical Therapy is offering FREE Wellness Sessions at the Merritt Athletic Club Fort Avenue on November 15th from 7AM-9AM and 2PM-6PM.  Please contact Harbor Physical Therapy 443-524-0442 or the Merritt Athletic Club 410-576-2004 with any questions. 

ADDRESS:
Merritt Athletic Club Fort Avenue
921 East Fort Avenue
Baltimore, Maryland 21230
410-576-2004

Why Do My Joints Ache When the Weather Gets Cold?

Many patients come to physical therapy asking ‘why’ – why they have increased pain when it rains, snows, or just when the weather gets cold.  This question has been researched minimally and considering the amount of patients that report these findings, one would think there would be more research on this topic.

The main theories are as follows:

1. Change in Barometric Pressure – This theory is based on a study of a balloon in a Barometric Chamber.  The Barometric pressure is decreased and the balloon increases in size.  Therefore, the drop in pressure can similarly cause tissues around the joints to swell.  Because a drop in barometric pressure precedes a storm, patients can ‘predict’ when a stormfront is approaching.  Typically, patients with arthritis or a previous joint injury are the patients that report these weather-related findings.

2. Psychological – Another theory mentions that people tend to feel pain in their joints during bad weather, rather than preceding bad weather.  The theory claims that people are less likely to feel the pain on warm, sunny days.  This concept could be due to the increased release of endorphins, with increased sun light and people mentally feel better when it is nicer outside.

3. Humidity – This is my personal theory.  I believe patient’s joints have increased lubrication when there is more humidity in the air.  Just like a hinge requiring lubrication to move in a fluid motion, our joints require constant lubrication to move without restriction and pain.  Therefore, when the humidity decreases, there is a decrease in lubrication of our joints, which in turn causes pain.  This is why most people with arthritis like to move down south to enjoy year-round warmer weather.

In summary, there is no definitive reason why people report increased pain at their joints when the weather changes.  It is suprising how little research is done on this topic.  I believe there is validity for people feeling the change in weather in their joints; however, there does not seem to be a clear reason why it is experienced.  Thoughts?

Clinical Question – Sitting Posture

Will strengthening my stomach muscles help me with my sitting posture at work?

Yes, by strengthening your core muscles it will allow you to maintain an ideal sitting posture for a longer duration.  Having weak core muscles will cause you to sit with a more forward flexed posture and you will not be able to sustain good posture throughout your workday.

Clinical Question – Ice vs. Heat

Should I apply ice or heat for pain?

First you need to determine if you have pain from an acute injury or chronic injury.  An acute injury has a rapid onset and is short-lived.  A chronic injury happens gradually and is long-lasting.  For acute injuries, you should apply ice for 10-15 minute intervals several times a day for up to 3 days.  For chronic injuries, you should apply heat for 15-30 minutes intervals as needed.  If you find your symptoms still persist after approximately 48 hours of heat/ice treatment, you should contact your physician or physical therapist for further treatment options.

Clinical Question – Stress

When I have a stressful day, why do I have more neck and back pain?

When stressed, people tend to contract their muscles.  For example, people tend to elevate their shoulders toward their ears when stressed, thus causing increased tightness at the muscle on top of the shoulder (Upper Trapezius).  This leads to increased muscle tightness, which in turn can cause more pain.

Regarding physical therapy of your neck and back.  If you continue to have increased stress in your life while receiving physical therapy, this will lengthen the amount of time it takes to have a successful treatment outcome.  During therapy, the therapist will provide you with techniques to prevent further tightening of your neck and back musculature.

Clinical Question – Length of Treatment

How often and how long do I need physical therapy?

Depending on your condition, the therapist will give you an approximate timeline.  On average, physical therapy is usually 2 days a week for approximately 4-6 weeks.  Patients that have an extensive past medical history might take longer to heal; therefore, requiring a longer duration of physical therapy.  Examples that affect the duration include: diabetes, age, smoking, history of slow healing wounds, malnutrition, previous injury to the area being treated, and previous surgery to the area or limb being treated.