Introduction to Weight Lifting Class

Therapeutic Associates Scholls Physical Therapy is pleased to annouce we are offering an Introduction to Weight Lifting class starting in November! This is a 2 day class where participants will learn some basic weight training tips and techniques that will allow them to create a personal workout routine for home and the gym.

 
CLASS DETAILS:

DAYS & TIME: Tuesday, November 5th & 12th / 7 PM - 8 PM

LOCATION: Therapeutic Associates Scholls Physical Therapy

COST: $25 for 1 Day / $40 for 2 Days

Please contact our clinic for more details and to reserve your spot today. We look forward to seeing you there!

Winter Tips For Outdoor Fitness

Amanda Olson PT, DPT
Physical Therapist
TAI Medford Physical Therapy

With winter upon us we are presented with fun new exercise options including skiing, snowshoeing, and skating. Additionally, we face new challenges with changes in weather in regards to our current exercise habits. Whether you are going out for your daily walk or run, or are going for a leisurely Sunday hike up Table Rock, you may benefit from these suggestions to keep warm, happy, and healthy through the winter months.

Choose a safe route, including plenty of lighting, and safe stable footing such as a path or groomed trail. Be wary of ice patches, piles of wet leaves, or rocks. If you are walking or running, you may even choose a shorter loop that is close to your home that can be performed multiple times in case you slip or get too wet. Try to plan your route in an area that provides cover from wind or excessive rain, such as a street lined with trees.

Do a solid warm up for 5-7 minutes before your workout. This may include jogging in place in your home before you leave, walking quickly to get your core temperature up before your run outdoors, or stretching.

CLICK TO CHECK OUT AN EXAMPLE WARM-UP >

Perform a brief cool down to avoid getting overly chilled following your exercise. This may include a brief stretch, or decreasing your pace gradually for the last 3-5 minutes of exercise before stopping exercise completely.

Keep well hydrated! It is easy to become dehydrated in winter because you do not see your sweat loss as well as you would during the summer months. You may carry a water bottle with you under your layers to keep it warmer, or carry a camel back hydration system while skiing, snowshoeing, or running.

CLICK TO CHECK OUT PROPER HYDRATION RECOMMENDATIONS >

Wear layers that can easily be removed and packed as over dressing can lead to excessive sweating and dehydration.  Be sure that the layer closest to your skin is of a dry-fit material to keep dry. Wear gloves, a hat or ear warmer, and warm, breathable socks, as your fingers and toes are generally the first to loose blood flow and become cold.

Above all, enjoy yourself, we are lucky to have access to many fun winter activities here in the Pacific Northwest!
 

The Sugar Shake-Up Wake-Up...

We all know that sugar tastes good, but you may be eating more of it than you realize.  Added sugars can contribute to obesity, diabetes and heart disease.  As the holidays approach, the reality is that sweets, treats and goodies abound.  Read on to find out how you can determine how much added sugars you are consuming and how to reduce your intake.

WHY IS ADDED SUGAR A PROBLEM?

Sugars are naturally found in fruits, vegetables and dairy foods.  Like “added” sugar, naturally found sugars, contribute to your body’s use for energy.   The big difference is that added sugar provides little or no nutritional value.  Fruits, vegetables and dairy products are nutrient dense meeting a variety of dietary needs for calories, vitamins, minerals and fiber.  Eating a diet high in added sugar contributes to poor nutrition, weight gain, increased triglycerides and tooth decay.

HOW TO RECOGNIZE ADDED SUGAR:

Sugar is very good at disguising itself.  The Nutritional Facts on the food label lists the sugar in grams.  Be aware that both naturally occurring and added sugar are lumped together.  So how do you figure out what is added?  Read the list of ingredients.  Added sugar goes by many aliases:

• Anything ending in “ose” – glucose, fructose, maltose, dextrose
• Cane juice or syrup
• Corn sweeteners or high-fructose corn syrup
• Fruit concentrate
• Honey
• Malt syrup
• Molasses

Ingredients are listed in descending order by weight.  If sugar is listed as one of the first three ingredients then that product is likely to be high in added sugar.  Don’t be deceived either, there is no nutritional advantage to honey, brown sugar or fruit juice concentrate over white sugar, it is still added sugar.

HOW MUCH SUGAR SHOULD WE CONSUME?

Here is the million-dollar question… how much is just right?  People have different health and fitness needs and goals, but in general the American Heart Association recommends that we limit our added sugars to no more than half your discretionary calories (calories that are extra that provide little to no nutritional benefit).  The Dietary Guidelines for Americans, 2010 recommends limiting both added sugars and solid fats to 5-15% of our calorie intake per day.  The American Heart Association recommends that women limit their daily sugar intake to 6 teaspoons and men 9 teaspoons.  Here are some easy math tools to help you track your daily sugar consumption.

• Sugar provides 4 calories/gram
• To determine teaspoons, divide grams of sugar by 4

Example: A typical can of regular soda has 8 teaspoons of sugar.  That equates to 32 grams of sugar and a calorie count of 128 kcal just from one 12-ounce can.

The Centers for Disease Control and Prevention found that the majority of added sugars were obtained from foods in comparison to beverages.  However, other research has shown that regular sodas are a leading source of added sugars for adults aged 18-50.

TIPS FOR REDUCING SUGAR IN YOUR DIET:

1. Cut back on sugars added to things you eat or drink regularly (cereal, coffee, yogurt, sports drinks)
2. Reduce or eliminate regular soft drinks
3. Buy canned fruit packed in water or its own juices
4. Snack on vegetables, fruits, low-fat cheese, whole-grain crackers and yogurts with lower fat and added flavorings
5. When baking cookies, brownies or cakes, cut the sugar in your recipe by one-third to one-half
6. Replace sugar in recipes with extracts such as almond, vanilla, orange or lemon
7. Enhance food with spices instead of sugar; try ginger, allspice, cinnamon or nutmeg
8. Substitute unsweetened applesauce for sugar in recipes (use equal amounts)
9. When preparing meals, be aware of snacking while cooking
10. Eating clean…the less processed your foods the more healthy they are and the less sugar they will have
11. Use technology, there are many reliable apps available that help you track dietary intake and give you feedback on product’s nutrition value

Exercise Of The Month: Plank

STEP 1:

Starting Position: Lie on your stomach on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and fingers facing forward. Engage your abdominal/core muscles. It should feel like you are tightening a corset around your ribs, waist and lower torso. Contract your thigh muscles to straighten your legs strongly and flex your ankles, (tucking your toes towards your shins).



STEP 2:

Upward Phase: Slowly lift your torso and thighs off the floor or mat. Keep your torso and legs rigid. Do not allow any sagging in your ribcage or low back. Avoid hiking your hips into the air or bending the knees. Keep the shoulders away from the ears (no shrugging). The shoulders should be directly over your elbows with your palms facing down through the entire exercise. Continue to breathe, keeping the abdominals strong while holding this position. Try holding this position for 5 seconds or more.



STEP 3:

Downward Phase: Keep the torso and legs stiff as you slowly and gently lower your body back towards the mat or floor. If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.

For professional guidance in your exercise program, find an Certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented here are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.

Recipe Reform :: Pumpkin Spice Bread

INGREDIENTS:

• 2-1/4 cups sugar
• 2 cups all-purpose flour
• 1-1/3 cups cake flour
• 2 teaspoons baking soda
• 2 teaspoons ground cinnamon
• 1 teaspoon salt
• 1 teaspoon baking powder
• 3/4 teaspoon ground cloves
• 1/2 teaspoon ground nutmeg
• 4 Eggland's Best Eggs
• 1 can (15 ounces) solid-pack pumpkin
• 1 cup buttermilk
• 1/2 cup unsweetened applesauce
• 1/3 cup canola oil

DIRECTIONS:
 

A. In a large bowl, combine the first nine ingredients. In another bowl, whisk the eggs, pumpkin, buttermilk, applesauce and oil. Stir into dry ingredients just until moistened.

B. Transfer to two 9-in. x 5-in. loaf pans coated with cooking spray. Bake at 350° for 45-55 minutes or until golden brown and a toothpick inserted near the center comes out with moist crumbs. Cool for 10 minutes before removing from pans to wire racks. Yield: 2 loaves (16 slices each).

NUTRITIONAL FACTS:

1 slice equals: 143 calories, 3g fat (trace saturated fat), 27mg cholesterol, 183mg sodium, 27g carbohydrate, 1g fiber, 3g protein

Diabetic exchanges: 2 starch, 1/2 fat