Tag Archives: fitness

FIVE AWESOME WEIGHT LOSS TIPS

biggest loser foods    biggest loser runs

If you’ve been following along, you know we are nearing the final weeks of our “Biggest Loser Challenge” here at Sarasota Orthopedic Associates. Even though our task is coming to a close, we will continue to commit to our new lifestyle of healthy eating and staying fit. Many people have the false notion if they diet, they don’t need to exercise. This is a myth. Exercise is a critical component of weight loss and without it, your dieting may prove unsuccessful.

Here are some tips from Andrea in our Physical Therapy department to guide you through your new lease on life:

Losing weight too fast may halt metabolism and force the body into undernourishment mode and cause fat storage.

  •  You could do more harm when you try to lose weight by drastically cutting calories and going all out on cardio exercise. Constant over-exercise can stress the body and may lead to storage of body fat.
  • Skipping meals may also slow down metabolism and create a decline in the thyroid hormone T3, dopamine, and serotonin. This may increase food cravings and result in weight gain.
  • Try to limit cardio to 40 minute intervals and include short bursts of high intensity training with short rest breaks. Add strength training also to your routine 3 times a week.
  •  Include healthy fats, protein and carbs into each meal. Enjoy a “cheat” meal every 7 to 10 days to jump start your good hormones and keep your body from feeling deprived.

What are YOUR tips that guided you through a successful weight loss program? Share them with us!

As with any new exercise or diet program, always consult with your physician first to give you a “green light” on proceeding. A healthy weight, exercise, and nutritional diet all contribute to your orthopedic health. If you have concerns regarding your bones, muscles, tendons, joints, or spine, we are here to help.  At Sarasota Orthopedic Associates, we offer same day appointments at all our locations when needed. Please go to our website at www.SOA.md for more information.

Make Meatless Monday Memorable

meatless monday 2 meatless monday 3  meatless monday

No, Sarasota Orthopedic Associates is not trying to turn you into a Vegetarian or Vegan. We ARE suggesting that cutting back on some of your meat intake could prove beneficial. Dani, in our call center, has some great suggestions here to help you keep Meatless Monday interesting and yummy:

Think about it … babies aren’t programmed to eat meat until we as a society program them to do so. Fatty red meat and processed meat with high saturated fat content may contribute to heart disease. Meat does provide protein, however protein can be obtained in plant based foods like these:

  • Lentils
  • Hemp seeds
  • Chia seeds
  • Quinoa
  • Nutritional yeast (go ahead and sprinkle some on your food)
  • Peanut butter
  • Steel cut oatmeal
  • Spinach
  • Avocado
  • Broccoli
  • Brussel sprouts

Once you realize how easy it is to substitute for meat it’s amazing what you can accomplish. Don’t be afraid to broaden your horizons and experiment with recipes. Here are a couple flavor packed ideas to get you started.

RED LENTIL CURRY

  • 3 TBSPS Canola Oil
  • 2 TBSPS Chopped fresh Ginger
  • 2 Cloves of garlic (chopped)
  • 8 Scallions, sliced, white and green separated
  • 1 TBSP of curry powder
  • 4 Medium carrots (close to 8 oz) , chopped
  • 1 Large Russet potato, peeled and cut into 1 inch pieces
  • 4 Cups low sodium vegetable broth
  • Salt and black pepper
  • Naan bread and lime wedges for serving

Directions:

  1. Heat oil in a large saucepan over medium-high heat. Add ginger, garlic, and scallion whites and cook, stirring frequently, until softened, 2 to 3 minutes.
  2. Stir in the curry powder.
  3. Add the carrots, potato, lentils, broth, ¾ teaspoon salt, and ¼ teaspoon pepper.
  4. Bring to a boil, reduce heat, and simmer, stirring occasionally, until the lentils and vegetables are tender, 15 to 20 minutes.
  5. Sprinkle the curry with the scallion greens and serve with the naan and lime wedges.

 SPINACH ENCHILADAS

  • 1 TBSP butter
  • ½ Cup sliced green onions
  • 2 cloves garlic, chopped
  • 1 package frozen spinach thawed and drained
  • 1 Cup ricotta cheese
  • ½ Cup sour cream
  • 2 Cups shredded cheese of your choice
  • 1 Can (19 oz) of enchilada sauce
  • 10 corn tortillas

Directions:

  1. Preheat the oven to 375 degrees F (190 degrees C).
  2. Melt butter in a saucepan over medium heat. Add garlic and onion; cook for a few minutes until fragrant, but not brown. Stir in spinach, and cook for about 5 more minutes. Remove from the heat, and mix in ricotta cheese, sour cream, and 1 cup of Monterey Jack cheese.
  3. In a skillet over medium heat, warm tortillas one at a time for about 15 seconds. Spoon about 1/4 cup of the spinach mixture onto the center of each tortilla. Roll up, and place seam side down in a 9×13 inch baking dish. Pour enchilada sauce over the top, and add the remaining cup of Monterey Jack.
  4. Bake for 15 to 20 minutes in the preheated oven.

See more recipes at: http://www.meatlessmonday.com/favorite-recipes/

A balanced diet and regular exercise will help contribute to achieving your healthy lifestyle goals.  Our staff at Sarasota Orthopedic Associates is on a mission as a team to rethink how we eat. The SOA Biggest Loser Challenge began two months ago and we feel better already! For more about SOA, visit us at www.SOA.md.

NO TIME TO EAT HEALTHY? NO EXCUSES!

meal prep Sunday

Can you believe we are on week #5 of the #TeamSOA Biggest Loser Challenge? Mary Mather, CFO at Sarasota Orthopedic Associates and co-captain of our challenge, adopted some great ideas to stay organized on her quest for a healthy lifestyle.  She believes a bit of planning and a Sunday afternoon are keys to a week of healthy eating. Mary shares her discovery with us … we love the helpful hints to inspire us on our quest to fitness and well-being.  As with any new fitness program or diet, always consult your physician as everyone is different.

In the past few years, a trend has developed among people who want to eat healthy, are short on time, and can’t afford fresh, pre-packaged meal plans. It’s known simply as Meal Prep Sundays. Mary discovered this trend 3-4 years ago when a friend told her about a company selling fresh prepackaged meals with perfect portions of protein/carb/fat for weight loss.

The portion and calorie control were interesting, but she wasn’t willing to order meals from Texas at $6-7 per meal + shipping, especially when they only last 3-4 days.  She looked for something closer and found similar concepts locally where she bought meals from time to time, but still felt they were pricey for anything more long-term.

Then came the idea of a DIY meal prep plan. Looking at menus of these well-known companies is great inspiration to create your own knock off, easy recipes. First you’ll need containers; they are available in bulk online.

Sunday is Mary’s best day for prep but the process starts Friday or Saturday by choosing the recipes and grocery shopping. On Sunday, she makes a huge batch of eggs (supplementing with egg whites), a very few potatoes (sweet potatoes are best), and chicken sausage. The potatoes and sausage can be cooked in a Ronco vertical grill, called Ready Grill, and is a great help in minimizing the actual cooking part of the prep. Divide the results into a week’s supply of breakfast containers and sprinkle lightly with grated cheese – Yum!

For lunch/dinners, cook two proteins, one or two veggies, and a healthy starch (quinoa or brown rice is best) and divide this into containers. The result is that for each workday of the upcoming week, you have a breakfast and lunch ready. Double it if you’re including another family member. It’s also helpful to cook extra protein to use in salads. Mary has a yogurt maker that makes 8 single servings of yogurt; she then adds fruit and nuts to for breakfast supplement or snacks.

If you are tired of digging around to find something to take for lunch, make for dinner, eating frozen entrées, or eating out … give meal prep a try. You’ll find LOTS of inspiration on the internet to help you get started with a program tailored to your tastes and lifestyle. Below are a few ideas to help you get started. Enjoy!

Key points for success include:

  • Designate a time/date that works for meal prep
  • Enlist a friend or partner to make the prep go faster
  • Meal prep recipe ideas
  • Plastic and mason jar containers for storage
  • Time saving devices like rice cookers, yogurt makers and indoor grills.
  • Healthy staples on hand like quinoa, brown rice, nuts & egg whites

Some helpful links for inspiration:

https://www.beachbody.com/beachbodyblog/nutrition/meal-prep-monday

http://www.thirtyhandmadedays.com/100-meal-prep-ideas/

https://www.myfitfoods.com/my-menu.html?daypart=47

The Forgotten Secrets of ACV

ACV

As part of our 12 week series of the Sarasota Orthopedic Associates Biggest Loser Challenge, some of our staff are sharing their own health tips. As with any new regimen, it’s always best to check with your physician first.  This week, Dani Walsh, from our Call Center tells us how apple cider vinegar helped her on her fitness quest. Read about it here:

Apple Cider Vinegar, or ACV, has been consumed for 5,000 years. The health benefits are endless and it is a natural alternative for many things.

I discovered apple cider vinegar when I was pregnant and was in great need of help for indigestion. DO NOT drink it straight, it is quite worse than you can imagine! YUCK. Mix with water and or honey and it will be the perfect solution.  It immediately helped relieve my indigestion.

After this success, I began looking for more uses. Through research, I discovered ACV has antifungal and antibacterial properties. My 1½ year old daughter had a rash break out around her lips (most likely from teething and all of that slobber.). I diluted ACV with water and washed the area … next morning it was less red and started to disappear!

Another experiment I tried: I’m not able to drink coffee right now and sought an alternative energy boost. I can now attest that ACV is my go-to boost! One Tablespoon and in some water in the morning and I feel completely energized within 30 minutes. It’s been a life saver and a healthy one at that. Prepare to be amazed at all of the uses I’ve discovered:

  • Natural face toner- Antibacterial properties to balance PH
  • Wart Remover- Antifungal properties: Use with cotton ball and band aid. (I did this three nights with a small one on my finger and… POOF gone.)
  • Conditioner enhancer- For extra shiny hair
  • Sunburn soother- Important: Dilute with water.  HOWEVER, serious burns should be treated by a physician, not home remedies.
  • Sore throat- Dilute with warm water, add honey and gargle
  • Common cold- Antibiotic properties help you heal and thin mucus/prevents germ growth with its potassium content
  • WEIGHTLOSS- Here’s a big one: The acid suppresses your appetite and in turn increases metabolism to help reduce water retention
  • Teeth whitener and bad breath cure – Swish around in your mouth
  • Gut health -Helps you stay “regular” and promotes gut healing
  • Healthy salad dressing- YUM

IMPORTANT: There are different types of ACV and the one that causes these effects is the ACV labeled with the “mother” (raw and unfiltered) and containing brown clumps. These may not look enticing, however those clumps reflect good bacteria ready to promote your health. Some “mother” brands are Earth Origins, Whole foods, Bragg, or a local health food store brand.  Remember to always consult with your physician before incorporating a new treatment; everyone reacts differently. Apple Cider Vinegar … now you know the forgotten health secrets.

The staff at Sarasota Orthopedic Associates is committed to get our patients back on their feet, back to work, back in the game, and back to life. We have four locations and offer same day appointments when needed.

 

 

 

Transform your Life by Changing Your Morning Routine

yes you can

If you are new to our blog, Sarasota Orthopedic Associates is undertaking a 12 week biggest loser challenge. We’ve asked our staff to share tips and inspiration during this healthy challenge and ask YOU to join us on our journey. Feel free to share your comments and tell us what inspires you to transform your life. This week, we hear from our Chief Financial Officer, Mary Mather, who shares some wise words to get your days started with positivity and reflection.

Habits are one of the most powerful forces in our life. If each year you could replace one ‘bad’ habit with one healthy habit, imagine the difference that would make in your life! To kick off the New Year, try this new morning routine to set yourself up for success for a more productive and healthier year.

  •  Drink 16 Ounces of Water Upon Waking. Try adding a squeeze of fresh lemon, apple cider vinegar or a drop of essential oil such as lemon or peppermint. Room temperature is considered best to help flush out toxins, helps digestion and hydrate.
  • Spend 5 Minutes in Reflection. Anchor your desired mindset for the day by connecting to your inner self, being mindful of all that is good. Gratitude is an immensely powerful tool. Begin your day by ensuring a positive attitude that’s easy to carry forward.
  • 5 Minutes of Gentle Movement. Take a 5-minute walk. Stretch. Do some yogic sun salutations or bounce on a mini-trampoline. Just 5 minutes of any kind of physical activity, even low impact, is an awesome way to get your blood pumping and get you physically motivated for the day. It’s also a powerful reminder that your health is one of your highest priorities.
  • Drink a Healthy Nutrient-Rich Drink. Once you are back from your walk (or finished your exercise), make yourself a green juice or smoothie, or something else super healthy. Better yet, make it before you do your 5 minutes of movement so that immediately afterwards you can indulge yourself with pure goodness. Keep frozen fruit, a banana and some power greens on hand so this step is super easy. Sip your juice or smoothie while you do the next step.
  • Read, write or listen to something inspirational. There are countless free inspirational email services and podcasts like http://tinybuddha.com or http://www.tut.com or Daily Boost that you can subscribe to for daily inspiration. Journaling for a few minutes can set your intention for the day as well. The purpose is to focus your mind on something positive to begin your day. Stay inspired!

As with any new activity, always consult your physician. When you do feel your spine, joints, or muscles out of sorts, Sarasota Orthopedic Associates is here to help. We see patients in our four convenient locations and offer same day appointments when needed. Our mission is to get our patients back on their feet, back to work, back in the game, and back to life!

Are YOU a Biggest Loser?

biggestloserclub-265x300    biggest-loser-runs

The New Year is here and we are ready to challenge ourselves in beginning a healthy lifestyle.

At Sarasota Orthopedic Associates, this week marks the launch of our “Biggest Loser” 12 week staff challenge. We’ve designed a plan of weekly events to motivate #TeamSOA in a quest to lose pounds and get fit. During our first week we will calculate the group total goal of pounds we aim to lose, and, over the course of the challenge we will monitor our group progress. We KNOW we can accomplish this important mission!

If you plan on having your workplace organize a healthy lifestyle challenge, we’re sharing some of our ideas with you. Here are some highlights of our 12 week journey:

    • Goal setting kickoff.
    • Lunchtime group walks … the weather is perfect at this time of year in Florida for us to get outside in the fresh air!
    • Weekly boot camps after work with our physical therapy team leaders.
    • Weekly tips to keep us on track.
    • Healthy recipes to share.
    • Heart Healthy Potlucks– portion controlled!
    • Discounts at local gyms and retail stores.
    • Weekend friend walking groups.
    • Weekly weigh-ins to track % loss.
    • PRIZES for top the 3 Biggest Losers based on percentage weight loss.
    • SUPPORTING EACH OTHER!

So how about it? Let’s get fit together. Follow and “like” us on our Facebook page at www.Facebook.com/srqsoa or on Twitter at www.Twitter.com/soasrq to check our progress. You may also learn more about Sarasota Orthopedic Associates or schedule an appointment on our website at www.SOA.md .

FUN FOOD & FITNESS QUIZ – TEST YOUR KNOWLEDGE

fitness-aging[1]

Nowadays we’re more prone than ever to think about our health and ways to stay fit. With so much information and “mis”-information out there in cyberspace to “digest”, it’s not easy making wise choices”. It’s difficult to separate myth from fact. Take our quick quiz and see how much you know. Then check your answers below.

  1. You stuffed yourself by binging on fatty foods at a party. What’s the best way to counter your overeating: Take a walk for 30-45 minutes OR Fast for the next 12 hours.
  2. Which burns more calories: swimming OR jogging?
  3. Cycling OR Aerobic Dancing?
  4. At PF Chang’s Restaurant which is the lowest in calories: Crisp Salad, or an Egg Roll?
  5. Which burns more calories: Boxing OR Jumping Rope?
  6. Which has more calories: a Starbucks Grande Caramel Frappuccino OR an Applebee’s Grilled Oriental Chicken Salad?
  7. What is the strongest muscle in the human body?
  8. Which contains more lycopene: a cup of watermelon or a tomato?
  9. What is the longest bone in the human body?
  10. Which burns more calories: cardio OR strength training?
  11. BONUS QUESTION – True or False? Crunches are the best way to lose belly fat.

apple

ANSWERS:

  1. If you said take a walk, then pat yourself on the back. Fasting throws your metabolism out of whack while walking burns off a few calories, increases blood flow, and relieves stress.
  2. Swimming wins this one with approximately 580 calories burned vs 390 from jogging. Plus it’s more fun!
  3. The winner here is cycling but not by much. An hour of cycling burns approximately 480 calories vs. 440 from aerobic dancing, plus you get some fresh air. Which brings up another point … indoor cycling and outdoor burn equal calories so either way, you’re shedding those calories.
  4. You may be pleasantly surprised to know that the egg roll has 180 calories with 6 fat grams while the salad contains 270 calories and 22 fat gram. Sometimes the tastier choice actually IS better for you!
  5. Boxing takes the bigger punch on this one with 720 calories. Jumping rope is good aerobic exercise as well with 670 calories burned.
  6. You’ll be glad to know that while the Frappuccino is full of sugar, it has far less calories and fat than the salad which weighs in at a whopping 1,290 calories. There are far better salad choices out there, so think before ordering!
  7. This is a tricky one and there may be a couple of “correct” answers. There are different ways to measure strength: dynamic, elastic, and endurance. To complicate things even more, there are 3 types of muscles: cardiac, smooth, and skeletal. Most will say the strongest is the masseter, or jaw muscles, because it is based on weight and ability to force as much as 200 pounds on the molars. For more on this subject, check out this link: https://www.loc.gov/rr/scitech/mysteries/muscles.html
  8. In a one cup comparison, watermelon edges out tomatoes by a slim margin. Lycopene is a free-radical antioxidant able to fight some cancers. You can also get a healthy dosage of lycopene in pink grapefruit, red peppers, mangos, and carrots. Think “red” although some other non-red foods like asparagus contain lycopene.
  9. The femur, or thighbone, wins this one and comprises about one quarter of the height of an adult. Runner up is the tibia, or shinbone. The smallest? It’s the stapes, or stirrup, located in the ear.
  10. Both are important. Cardio will burn more calories, but won’t do much for your muscles. With strength training for every three pounds of muscle you gain, you may burn an extra 120 calories a day without even trying. The best solution? Do both!
  11. The most popular abdominal exercise in existence is not the best way to trim your midsection. They will tone a small portion of your abs, however your shoulders and butt need to move as well to be effective. Your waistline will sculpt faster by doing planks. If you do decide to do crunches, make sure you’re doing them correctly or you could put your spine into a painful situation.

So how did you do with your answers? At Sarasota Orthopedic Associates, we treat conditions of the musculoskeletal system with skilled physicians at each of our four locations. If you have chronically sore muscles, aching joints, or suffer from pain, call us at 941-951-2663 (BONE) or check our website www.SOA.md by clicking HERE. You may also obtain an appointment with us via our website BUTTON “request an appointment” which directly reaches our skilled scheduling team.