"Be Exceptional, Not Acceptable"

Javier Martinez makes his professional debut in boxing this Friday night at the Crown Plaza in downtown Albany. Empire Health & Wellness Center is a proud sponsor for Javier as he ascends from the amateur ranks on his personal journey. For Javy its more than just a boxing match but rather an opportunity to inspire everyone to do better in life. Whether its fitness, faith, family or friends; Javy believes all of us have a purpose and should live every day to the fullest. Good luck Javy!

For more information on the event go to http://www.arespromotions.com

-Brendan Sullivan, PT, CSCS

Zumba!

Zumba is a Latin inspired dance fitness program created by dancer and choreographer Alberto "Beto" Perez in Colombia during the 1990s. Zumba involves dance and aerobic elements. Unlike a typical dance class where counts are used, Zumba involves following the music with repetitive movements. Zumba's choreography incorporates hip-hop, samba, salsa, merengue, mambo, martial arts and some Bollywood and belly dance moves. Some traditional moves incorporate squats and lunges.

Today, there are an estimated 4 million Zumba enthusiasts and 25,000 instructors in 40 countries, according to co-founder & CEO Hoberto Perlman. And Zumba executives continue to feed the frenzy. The brand also offers music and choreography; a clothing line; Zumba Gold classes, geared to seniors; Zumba Toning, a sculpting class using weighted sticks that sound like maracas; and ZumbAtomic, a program for kids aged 5 to 12. Barring any doctor's limitations, says Perlman, Zumba is safe for a range of ages and fitness levels because the steps can be modified so that it's very low-impact. And all you need are a good pair of dance shoes or cross-trainers.

http://www.webmd.com/fitness-exercise/features/zumba-fun-is-secret-ingredient-of-latin-dance-workout

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc@nycap.rr.com.

Thermogenic Effect of Food

When you eat food, your body does more than just add calories, it also burns them. The act of digestion takes energy and therefore burn calories, which is also known as the "thermogenic effect of food." This effect accounts for five to 10 percent of your metabolic rate, so you want to make sure to eat the right foods that stimulate the most thermogenic effect. Protein has the most thermogenic effect of all nutrients. A whopping 30 percent of the calories from protein are used during digestion! So if you eat 100 calories of protein, 30 calories will be burned through digestion leaving you with a net 70 calories. The fiber and complex carbs in vegetables will also force your body to do some extra work.

A study supported by the National Institute of Health recently found that adding cayenne pepper to a meal can actually increase the amount of calories burned by 10%. It is believed that this effect was caused by increasing the body systems responsible for energy expenditure. The results of the study indicate that the effect is more pronounced for individuals who do not regularly ingest spicey foods. Though the effect was small the researchers indicate that it could be a component helpful in moderating one's diet.

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc@nycap.rr.com.

Live Longer, Live Well, Eat Fiber!

A recent study by researchers at the National Cancer Institute in Rockville, MD discovered that there is a reduced risk for many diseases associated with death from eating a diet high in fiber. The conditions studied included infectious, cardiovascular and respiratory diseases. The findings were made after data was collected from nearly 400,000 men and women who took part in a study by the National Institute of Health - AARP and health study. More specifics on the study can be found here regarding intake of fiber. http://dietandhealth.cancer.gov

Our recommendations is to seek out the consultation of your physician for the dosages that are appropriate based on your overall health condition. Fiber rich foods can include vegetables, fruits, whole grains, almonds and oat bran.

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc@nycap.rr.com.

The Health Benefits of Cocoa

Cocoa, used throughout history as a folk medicine, may actually have significant health benefits, according to a new study by Harvard researchers. Analysis by researchers at Harvard Medical School reviewed 21 studies with 2,575 participants shows that cocoa consumption is associated with decreased blood pressure, improvement in cholesterol levels and improved blood vessel health.

In addition to these benefits, consumption of flavonoid-rich cocoa decreased “bad” LDL cholesterol among people under age 50 and increased good HDL cholesterol. Flavonoid-rich cocoa consumption also was linked to reductions in risk factors for diabetes -- a major risk factor itself for cardiovascular disease. Finally, resistance to the hormone insulin, which helps regulate blood sugar, favorably dropped among people who consumed flavonoid-rich cocoa, compared to people in comparison groups.

Further, consumption of flavonoid-rich cocoa did not change triglyceride levels of study participants or make them obese. Triglycerides are a type of blood fat that have been linked to coronary artery disease when levels are elevated above normal.

Up until now the prior studies analyzed were short-term research projects using primarily sugar-free, dark chocolate.The Harvard researchers say more research is needed to determine the risk-benefit effect on the heart health of eating commercially available chocolate. Future research will look at the dosage necessary to reduce heart attacks and strokes.

http://naturalhealthezine.com/health-benefits-of-cocoa

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc@nycap.rr.com.

Brendan Sullivan, PT, CSCS

Team Equiliberaters Wii Fit Board

This week I wanted to post an article on a research project involving the Nintendo Wii Fit Board at Rice University. As you know from reading our blog we like to utilize and adapt video game technology for therapeutic purposes. With Nintendo announcing this week that they will release a new video game system early next year there is a lot of excitement over what 'adaptions' will be possible with the new system once the specifications are released at the E3 gaming conference this June.

Follow the link to enjoy this inspiring story...
http://www.youtube.com/watch?v=TcDUL_O4-GU

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc@nycap.rr.com.

Brendan Sullivan, PT, CSCS

What is Fibromyalgia?

Fibromyalgia is a condition affecting around 5 million people in the US. People generally experience pain and “stiffness” into their muscles; however, it tends to be widespread and not just affecting one muscle group. Joints and organs are not damaged through this disease, but the aches and fatigue can take its toll on activities of daily living.


What are the symptoms?

The symptoms of Fibromyalgia are: Fatigue, Sleep issues, Anxiety or depression, tender points.

Who is at risk?

Women are 10 times more likely to develop Fibromyalgia than men. Women between the age of 25-60 are at the highest risk of developing this disease although no direct cause has been found researchers suspect genetics to play a role in its manifestation.

How Fibromyalgia is diagnosed

Fibromyalgia is diagnosed based on a assessment of symptoms and 18 specific tender points. You must demonstrate 11 out of 18 of these tender points in order to confirm this diagnosis. There are no lab tests for Fibromyalgia, but your doctor may want to perform some tests in order to rule out other diagnoses.

How do you treat Fibromyalgia?

Fibromyalgia can be treated through medication; however, it has been written in the literature that low-level exercise is very beneficial. It is important to remember that too much exercise can have an opposite effect on a person’s body so it is good to seek out help through a medical professional such as a physical therapist. A physical therapist will be able to listen to your concerns and symptoms and help you develop a daily routine to accomplish your long-term goals.

For more information regarding Fibromyalgia and other related disorders please visit http://www.webmd.com/fibromyalgia/slideshow-fibromyalgia-overview

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

Triathlon Night this Wednesday at Fleet Feet

Abby Gillard, DPT & Brendan Sullivan, PT, CSCS will be available at Triathlon Night to answer any of your questions about utilizing foam rollers to reduce injury risk and to aid recovery.

One Last Storm to Shovel Out!

Here is some food for thought during this last snowstorm of 2011! During the winter of 2008, 70,000 people were treated for back injuries sustained while shoveling snow. This is an extremely large number considering injuries while shoveling or snow blowing can generally be avoided. Injuries sustained normally consist of but are not limited to lumbar and shoulder strains and sprains. Some helpful tips to prevent injuries are:

● Check with your doctor to see if you are healthy enough to be performing this task. If there is any doubt you may consider hiring someone for snow removal.
● Warm up before you begin. Start with about 10 minutes of light exercise to “warm up” your muscles before the strenuous activity.
● Take frequent breaks, if you feel yourself getting too hot or cold stop and resume when you are feeling better. The snow is not going anywhere. It is important to take you time and think of yourself first.
● Buy a shovel that is comfortable to use and facilities good posture while shoveling.
● Take smaller loads of snow on your shovel. It may take longer to complete the task, but you will feel much better when you are finished.
● Be careful not to twist or throw snow over your shoulder while shoveling. Many injuries are sustained with a heavy load and a twisting motion combined.

For more information on snow removal safety please visit: http://physical-therapy.advanceweb.com/News/Daily-News-Watch/AAOS-Be-Careful-When-Shoveling.aspx

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

Fighting Fatigue

Why are you so tired during the day? There are many factors that can disrupt your sleep cycle create the feeling of fatigue.







1. Not getting enough sleep
a. Adults should get 7-8 hours of sleep per night. It is important to make this a priority since it can negatively affect your health and concentration. A simple tip it to get rid of all laptops, TVs, or cell phones from the bedroom.
2. Fuel
a. Not eating enough or making poor eating choices can be a problem. This generally leaves you feeling sluggish and can have an adverse reaction on your blood sugar.
3. Anemia
a. Red blood cells carry oxygen to all of your tissues and organs. If you are Anemic you may not be getting the optimal amount of oxygen to your tissues. In some cases this may be due to an iron deficiency. In this case, a diet of iron rich foods may aid in supplementing your iron intake.
4. Coffee
a. Coffee in moderation can have healthy benefits. Too much coffee can raise blood pressure and heart rate leaving you edgy and hyper. Although this may be great in the short term, it may leave you tired and going back for coffee all day long.

For more information on fatigue and potential causes of fatigue during the day visit http://www.webmd.com/sleep-disorders/slideshow-causes-of-fatigue-and-how-fight-it

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

Colds vs. Flu

What should you do if you think you have the flu? How do you know? Have you had your flu shot? All of these are good questions and it is important to know the difference between being sick with a cold or the flu. The outcomes and infection opportunities may be very different and you will a have a better recovery if you can start treating the flu within the first 48 hours of symptoms.



1. There are many overlapping symptoms between the flu and colds.
a. Headaches, coughs, and ear aches.

2. There are some symptoms that are normally specific to a cold
a. Sore throat and a stuffy nose.

3. Some of the important symptoms to be aware of are flu specific.
a. Fever, rapid onset, and generalized fatigue (that may last for weeks).

Using these simple guidelines may give you an idea if you may have the flu or a cold. If there is any question at all you should contact you physician immediately. Medical treatment can reduce the severity of symptoms and shorten your rehabilitation time.

For more information of discerning between the flu and the common cold: please visit http://www.webmd.com/cold-and-flu/slideshow-cold-or-flu#

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

Salt Intake Guidelines

Salt has been a household item for many years. Recently new federal guidelines were released on how much salt Americans should intake. The major aspect is for the average individual to consume less than 2,300 mg and if you are 51 or older 1,500 mg. To put this into perspective, a 6 inch sub at subway can have around 1,200mg of sodium. Following these guidelines requires a keen eye and knowledge of what you are eating. Prepackaged food generally consists of a high salt content without adding table salt. My suggestion, watch what you are eating and eat healthy foods in moderation. Don't look at these guidelines as an impossible; however, realize your salt intake and attempt to lower it. This week feel free to posts questions or comments. How do you feel about these new changes?

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

Health Benefits of Cinnamon

The earliest records of the use of cinnamon dates back to 2700 B.C in China, Europe, and Egypt. Cinnamon is a spice widely used around the holiday season from cooking to potpourri, but did you know that there are many healthy benefits to this spice as well? This spice offers many health benefits such as an anti-clotting agent, and antimicrobial. Some major effects of cinnamon are:

• Components of cinnamon act as antimicrobial and anti-inflammatory which may prove beneficial in reducing the symptoms of arthritis or urinary tract infections.
• Cinnamon may help to improve blood sugar control in people with type 2 diabetes. It is thought that some compounds within cinnamon help to stimulate the insulin receptors to allow the use of glucose more effectively.
• Some preliminary research suggests that the aroma of cinnamon may act as a cognitive stimulant allowing improvements in memory and recognition.

As you are spicing up your fall and winter lattés and feasts; take some time to recognize the great history and benefits that cinnamon may provide. For more information regarding cinnamon and cinnamon supplements look to our weekly blog for more information regarding supplementation and research behind the spice.

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

Exercise Results

Are you not getting the results you want from your workout? Are you developing pain after you work out beyond normal fatigue and exercise related soreness? You may be making some mistakes in you exercise program that could be contributing to your lack of results or pain. This week I would like to discuss some tips and common exercise mistakes.



Improper posture on cardio machines
It is easy to hunch over while on the elliptical or treadmill but this reinforces bad posture (good posture should be a major goal of everyone’s program). Also try not to set the incline or speed too high. You may feel as if you need to hang on just to keep from falling off, which is counterproductive.

Exercising with the goals of ‘spot reduction’
Performing exercises with the goal of “toning” a muscle group is fine for firming and conditioning muscle; however, if there is a layer of fat over the muscle you may not look different. An easy solution is to add multi joint, functional, and cardio exercises to your routine.

Poor choices in footwear
Wearing the proper footwear while exercising is very important. Shoes that are worn or do not fit right will affect the pressure on your knees, hips, and spine. A good recommendation is to shop at a store that specializes in athletic shoes. I would recommend Fleet feet for those who live in the capital region.

For more information on common exercise mistakes please visit: http://www.webmd.com/fitness-exercise/slideshow-9-least-effective-exercises

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

Drink Facts & Myths

There are many foods that contribute to an unnecessary increase in calorie intake during the day. Drinks; however, are easily overlooked during dieting. This week I would like to discuss the good and bad options for drinks and how they can influence your diet habits.



1. Soda
a. This seems like a “no brainer” high in both sugar and carbs. Some may find better results by switching to diet soda; but, recent studies have shown that diet sodas may also contribute to weight gain. Instead, try water or water with lemon if you need a little more flavor.
2. Fruit Juice
. There are many different juices on the market today. Some loaded with sugar and some not. Most can have the calories of soda but have greater nutritional value due to vitamins and antioxidants. Look for 100% juice when purchasing. If you are in a habit of drinking a lot of juice, cut it 50/50 with water.
3. Vegetable juice
. There are many benefits to vegetable juice over fruit juice. Vegetable juice contains far less calories and provides the same if not better value from vitamins and minerals.
4. Smoothies
. Smoothies have been a “health food” staple for years. This is true when making one at home with good ingredients. Be very careful ordering at a restaurant or vendor where they may add many other ingredients that boost that calorie count significantly.

For more information and tips on other drinks please visit http://www.webmd.com/diet/slideshow-skinny-sipping#

And for more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT