Feel Fit For Life!

Foam Roller Techniques for Runners Presentation

2012-01-08T11:27:00.005-05:00

Brendan Sullivan, PT, CSCS & Abby Gillard, DPT, CSCS will be speaking at Fleet Feet Albany this Wedsnesday January 11th at 6:30 p.m. on Foam Roller Techniques for Runners. Call (518) 459-3338 to RSVP.

http://www.fleetfeetalbany.com/

"Be Exceptional, Not Acceptable"

2011-07-14T00:23:00.004-04:00

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!

2011-06-09T22:37:00.004-04:00

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

2011-06-02T21:39:00.004-04:00

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!

2011-05-25T23:53:00.001-04:00

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

2011-05-11T23:45:00.000-04:00

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

2011-04-27T22:35:00.004-04:00

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?

2011-04-14T20:01:00.004-04:00

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

2011-04-04T20:39:00.002-04:00

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!

2011-03-30T22:10:00.004-04:00

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

2011-03-16T07:41:00.005-04:00

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

2011-03-09T19:46:00.003-05:00

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

2011-03-03T20:41:00.002-05:00

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

2011-02-22T07:16:00.003-05:00

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

2011-01-23T14:01:00.004-05:00

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

2011-01-05T23:30:00.003-05:00

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

Kettlebells

2010-12-22T18:36:00.002-05:00

New exercise fads arise every year but nothing seems to be a great replacement for the traditional dumbbells and exercise equipment. Not necessarily a new concept, Kettlebell workouts are becoming more and more popular with the general public. Kettlebells are a form of weights that look like a weighted ball with a handle. There are many benefits to using kettlebells opposed to or in addition to traditional dumbbells:

• Generally exercises combine many muscle groups decreasing the time necessary for an exercise routine.
• Ability to combine strength and aerobic exercise.
• No need for many complicated machines, or several different weights
• Save money, generally you can workout at home with proper training for less than 100-150 dollars.

Remember it is always wise to consult a doctor/physical therapist before beginning a new exercise routine. Kettlebell exercises can become a great exercising tool. I would; however, recommend working with a trainer or therapist in beginning a program due to the increased difficulty and form required to perform the exercises. For more information plese refer to http://www.webmd.com/fitness-exercise/features/kettlebells-smart-smart-replacement-dumbbells?page=2 for great tips and benefits from the use of kettlebells.

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

A Fit Christmas

2010-12-19T21:23:00.004-05:00

With the holidays quickly approaching it is important to remember the importance of activity and exercise. Exercise is a great way to stay healthy and avoid gaining those extra holiday pounds this winter. Some benefits of exercise are:

• Regular activity has been shown to strengthen your heart, lower blood pressure, and with more efficient use of your heart. This reduces the risk of stroke, heart attack, and high blood pressure.
• Loosing weight and performing regular exercise can prevent or control type 2 diabetes. During this process insulin sensitivity can be increased which will improve your blood sugar and cholesterol levels.
• Back and muscle pain are able to be prevented or controlled with regular exercise. If you already have back pain you may want to see a health care professional before you start an exercise program. Exercising to improve core strength and good posture is a great conservative way to improve back pain.
• Another great side effect of exercise is improved self esteem and stress reduction. During exercise your body releases endorphins and can improve mood and self perception.

There are many other benefits to regular exercise; however, it is important to remember that without a proper diet it is not possible to get all of the benefits to regular exercise.

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

Healthy Food Options

2010-12-08T18:16:00.005-05:00

Many foods are often overlooked as healthy options to your diet. Some less common foods are great options to modify your diet or give you some new options to begin a lifestyle change.

· Beans and Lentils:
o Beans are very high in fiber, complex carbohydrates, iron, potassium, and zinc.
o Thoroughly wash canned beans with water to cut out much of the salt content for an inexpensive dinner side!
· Watermelon
o The thick peel of a watermelon keeps a lot of pesticides from reaching the flesh of the fruit.
o Watermelons are relatively low in sugar and high in vitamins C, A, potassium.
o Watermelon also can aid with fluid consumption.
· Sweet Potatoes
o Although these vegetables are thought to be very high in calories and carbs; sweet potatoes
o In actuality, sweet potatoes are a great idea to add in your diet boasting a high level of Vit. C, fiber, potassium, and betacarotene.
o Next time you are thinking of having French fries for dinner, Try cutting up some sweet potatoes and bake them as fries.

For more ideas of great foods that you may not be eating visit: http://www.webmd.com/diet/features/best-foods-you-are-not-eating?page=2Many

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

The Musical Connection

2010-12-01T21:22:00.003-05:00

People have been exercising to music for years; some to pass the time, some to keep pace, and some to be entertained. But did you know that using music as a tool for exercise may actually have health benefits. A recent study has shown that older men and women who have participated in an exercise program involving music were at a decreased risk of falling to those who didn’t. This exercise routine consisted of a one hour class in which participants performed activities, such as walking in time with music and changing based on the music’s rhythm. Researchers saw that after 6 months of this routine, the participants were seeing increased compliance with exercise and significant gait and balance improvements.

http://www.webmd.com/healthy-aging/news/20101122/musical-exercise-program-cuts-falls-in-elderly

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

Happy Thanksgiving!

2010-11-25T09:07:00.003-05:00

Welcome to Thanksgiving! The holiday in which we can all take time to realize what we are thankful for. This, of course, may be interrupted by turkey, stuffing, and of course cranberries. You may be tempted to go for the extra helping of turkey and stuffing; however, take time to realize the many positive benefits of cranberries.

· Lab studies suggests that the chemicals in cranberries work together to help suppress the growth of some various human cancer cells
· These chemicals may also reduce the risk of hardening of your artieries. (Athrosclerosis).
· Cranberries are loaded with helpful antioxidants.
· Cranberries also contain two compounds that seem to keep certain bacteria from attacking the urinary tract wall. Some studies suggest that women who drink cranberry juice regularly may have fewer symptoms of UTI’s over a period of time.

We at Empire Health and Wellness would like to wish everyone a Happy Thanksgiving. We are very thankful that we are able to be a part of a wonderful and caring community. 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

Caffeine Consumption

2010-11-17T14:35:00.005-05:00

As you are drinking your daily cup of coffee in the morning you may be thinking “am I doing a bad thing?” The truth is that there are many good and bad aspects of drinking caffeine. Today I would like to help you sort through some of the many myths and misconceptions.

• Caffeine is addictive.
o Caffeine is a stimulant and if introduced to the body in a regular manner it may produce a minor dependence. This, however, should not be confused with other drug addictions. Caffeine does not and should not affect your social, physical, or economic health! Stopping that normal intake of caffeine may even give minor withdrawal symptoms such as headache, fatigue, and minor irritability. These again are not on par with symptoms from “drug addictions”.

• Caffeine may dehydrate you.
o Caffeine may make you urinate, but the amount of fluid normally taken with the caffeine seems to offset the fluid that you lose.

• There are no health benefits from caffeine
o Although high concentrations may be harmful to your health. There are some positive aspects of caffeine such as an increase in alertness, concentration, and energy. This may not be the case if you drink in excess, but in moderation it is possible to enjoy the benefits. Also some limited evidence has been shown that it may reduce the risk of some diseases such as diabetes type 2 and Parkinson’s disease.

Although a lot of the research being done is limited there may be some benefit of Caffeine. It is important to keep in mind that anything in excess can be a hazard to your health and to contact your doctor if you are having adverse effects or if you are on any medication where you should restrict caffeine intake. For more myths and misconception please refer to http://www.webmd.com/balance/caffeine-myths-and-facts?page=3 for more information on caffeine intake.

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

Staying Healthy This Winter Season

2010-11-10T22:41:00.003-05:00

We would like to thank everyone who attended this years open house and 10th anniversary party. It was a great success! This week in our blog I would like to discuss lifestyle strategies for the upcoming change of season. After you dig out your winter clothes and prepare to turn up the heat in your house your lifestyle and habits may have to change. Here are a few strategies to consider.

• Health
Everything from eating well to washing your hands can allow you to dodge the flu bug. If you do happen to get the virus do all you can not to spread it to others.
• Exercise
If you are one who normally exercises outdoors you may need to change your routine. I may recommend joining a gym or purchasing thera-bands or a stability ball for home use. These tools may seem simple but there is a vast array of exercise you can perform with them.
• Food
With the holidays getting closer and closer it is important to continue to think about portion size and not eating too many unhealthy snacks. Take everything in moderation while continuing to exercise.
• Emotional health
Don’t let the gray skies, snow, and the darkness of winter get you down. It is said that the more depressing months of the year are to come. Take the time to relax and have fun this winter. It could be anything from catching a show to taking up a new winter hobby.

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

10th Anniversary Open House!

2010-11-02T21:52:00.002-04:00

Empire Health and Wellness Center is celebrating its 10 Year Anniversary and we would like to extend you an invitation. Come join us Thursday, November 4, 2010 between 5:00 pm & 7:30 pm at our office for food, tours, prizes, and live demonstrations. We are excited to demonstrate the new X-box Hardware “Kinect”. Kinect is a totally new and fun way to promote movement and fitness within video games. A full motion camera will track your every move as you perform in game tasks and obstacles. During the next few weeks we plan on integrating this exciting new hardware into our unique and integrated treatment plans. Please visit our Blog for up to date news and reviews on this topic as we get our hands on the finalized product!

For more information on the open house or RSVP, feel free to contact us at 518-690-4406 or email us at ehwc4@nycap.rr.com.

William Milhizer, DPT, PT

Dieting Habits to Break

2010-10-26T22:05:00.004-04:00

Is your diet not working the way you would like it to? There are many bad habits that may hinder the success of your diet plan.

1. Crash diets
a. To loose weight fast you may decide to cut your caloric intake significantly. This will work in the short term; however, as soon as you return to your normal eating habits and stop your diet you may gain weight even easier than before. As you consume fewer calories you essentially “train” your body to have a slower metabolism. As you begin to eat more, your body burns the calories slowly and promotes weight gain.
2. Skipping breakfast
a. As we talked about in our blog skipping breakfast can be a big mistake. Skipping meals may be an easy way to consume fewer calories; however, skipping breakfast may lead to increased hunger and snacking throughout the day.
3. Losing track of snacks
a. Food at work, office parties, candy all of these can be easily overlooked as excess snacking. A snacking diary is a good way to take control of snacking throughout the day.

These are a few habits that may stop a successful diet plan. If you were thinking of “dieting” my main suggestion would be to create a log of what you are eating throughout the day. This will allow you to monitor your intake and make healthy adjustments to your eating plan. This will help you take an active role in your diet plan.

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

Resistance Training for Flexibility?

2010-10-20T18:30:00.003-04:00

A stretching routine has been said to be the best way to improve flexibility. This idea has been challenged in recent years. A new study compared 25 college age individuals split up into two groups, stretching and resistance training. The idea being that as you perform resistance exercises through a full range of motion you also actively stretch your muscles at the same time. At the end of this preliminary study, resistance and stretching showed similar effects on flexibility.

What does this mean to the average person? There are many health benefits when you add a resistance program into your exercise routine. Although this area needs more research to add validity, resistance training will help you to keep your strength and range of motion as you age. Before starting any exercise program talk to a medical professional. After you are cleared to begin there are many resources out there to guide you in the right direction to a healthy exercise program.

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

http://www.webmd.com/fitness-exercise/news/20100604/resistance-training-improves-flexibility-too

The Sodium in Your Diet

2010-10-13T17:19:00.003-04:00

Sodium is an important part of a balanced diet and allows for proper muscle and nerve function and allows for the natural reaction to balance the body’s fluid levels. Unfortunately most of us consume too much salt in our daily diet (FDA guideline 2,400 mg). Watching your sodium intake may be very tricky since not all sodium comes from salt. This week we are going to attempt to make the battle a little easier by making you aware of some typical grocery foods that are high in sodium.

1. Frozen foods
a. That lean cuisine or hot pocket may look healthy; however, if you look at the label the amount of sodium may be surprising. If you enjoy bringing this type of food as a quick lunch for work, I recommend making a moderate to large meal that you can freeze and eat throughout the week. This may be a healthier and less costly alternative.
2. Ready to eat cereals
a. Yes even raisin bran can boast up to 300g of sodium per cup! Think about portion size and the big bowl we all reach for in the morning when we eat breakfast. Instead think of fruit or a low sodium variety of cereal. Refer to a previous post and really familiarize yourself with food labels to maximize your knowledge.
3. Canned vegetables
a. Sodium is used as a preservative as well as seasoning. A typical can of corn can have as much as 700g of sodium. If you must buy canned food rinse it thoroughly before consuming. Your best bet is to buy seasonal or better yet local vegetables or fruits to minimize the use of preservatives and pesticides.

These are just a few foods that you may think are “lower” in sodium. There are many other foods such as these. Refer to http://www.webmd.com/diet/slideshow-salt-shockers for many other helpful tips on food selection. If all else fails read the food label on the side of the package or can. It holds valuable information on the nutritional value of each product.

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

Portion Sizing 101

2010-10-05T20:18:00.003-04:00

Achieving a healthy lifestyle can be challenging as it involves making good choices. The major components needed to achieve optimal health include both exercise and diet. Unfortunately, for most individuals when it comes to food intake, portion size is extremely overestimated during all meals. In searching the internet for reliable information I came across a great resource for clients. Follow this link to the WebMD website at www.webmd.com/diet/healthtool-portion-size-plate. It compares many foods to household items to indicate serving size. When looking at this site attempt to pick out foods that you eat most often or foods that you eat that you know you may eat too much. This may give you a new outlook on your diet and help you control your excess calorie intake.

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

October is National Physical Therapy Month

2010-10-01T23:55:00.005-04:00

http://www.moveforwardpt.com/october-is-pt-month/

Healthy 'Diet' Foods to Avoid

2010-09-28T21:25:00.010-04:00

Some foods may look healthy, but may actually hinder your diet. Today we are going to help you pick out a few of these “diet wreckers”.

1. Caesar Salad
a. Unfortunately the word salad does not always equal “good for you”. the dressing in salad may add up to 300 to 400 calories in a small bowl of salad alone! To remedy this use about 1 tsp of dressing and a small amount of parmesan cheese.
2. Smoothies
a. When at the mall or shopping center a smoothie may seem like a healthy snack; however, they contain around 300 calories and lots of sugar. When hungry for a smoothie, make one yourself from fresh fruit or ask the vendor what is in the smoothie and consider adding whey protein.
3. Energy bars
a. These are basically glorified candy bars with a high caloric price tag. Most of these bars are small and compact which also will generally leave you hungry for more.
4. Enhanced/ Flavored water
a. Be sure to look at the calories on the bottle before selecting which is right for you. Normally it will show up to 125 calories which is about as much as a can of soda! Watch your intake and always choose normal water over flavored water, and if you need to use a lemon to add flavor you your water.

There are many food options out there. My advice to everyone is to watch your caloric intake. This information in more readily available for you and should not be ignored. Also if you need help planning you diet make an appointment with a nutritionist. There is help out there for people who need it.

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

http://www.webmd.com/food-recipes/slideshow-foods-that-can-wreck-your-diet

More 'Good Buy' Organic Foods

2010-09-22T13:41:00.004-04:00

After a good response to last week's blog here are several more organic foods that are worth buying. Here we list 6 more foods that may be worth buying organic that can save you money.

1. Spinach and Lettuce
a. Spinach is a great source of vitamins and minerals; however, just many foods on this list the USDA has found high levels of pesticides on this low calorie food. An alternative is buying organic or growing your own. Greens can do very well on a patio garden.
2. Carrots and Potatoes
a. These can be a healthy snack for children that are also high in vitamin c, b6, potassium, and fiber. Without fixings these are also a low calorie alternative to other foods.
3. Milk
a. Cows that are given recombinant growth hormone (rBGH) may increase the amount of milk that is produced. Scientists do not think that this poses a health risk to humans; however, if you have a developing child who likes to drink milk, this may be best to buy organic or local.
4. Beef
a. Hormones given to cows will show up in supermarket beef although the risk to humans is unclear. This is another food that may be more expensive to purchase. When buying beef you can look into where it has come from, or buy from a local butcher.
5. Peanut butter
a. Another great snack for children that contains a lot of added chemicals and preservatives. Organic peanut butter is only made with peanuts and salt. This makes it healthier than conventional peanut butter which has many hydrogenated oils and sugar.
6. Baby food
a. For a developing child it may just give you peace of mind that your child’s food is coming from a pesticide free source.

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

http://www.webmd.com/health-ehome-9/slideshow-organic-foods

A Thrifty Shoppers Guide to Organic Fruit

2010-09-16T22:19:00.010-04:00

Eating organic foods may be expensive but don’t fret. We are here to help you with the top foods that are worth buying organic. Use this guide in order to help your shopping and save money.

1. Peaches
a. Peaches are known to have the highest amount of pesticide residues among fruit.
2. Apples
a. The peel of apples contains beneficial chemicals that aid in reducing your risk of cancer and heart disease; however, many pesticides can reside in an apples peel.
3. Bell peppers and celery
a. These like peaches have one of the higher amounts of avg. pesticide ratios.
4. Strawberries and Cherries
a. These are a great source of vitamin C. As you read earlier in our blog cherries can also have many other health benefits. With these fruits you may think about buying local for a fresher product.
5. Pears and nectarines
a. These also provide a great source of vitamin C and a low calorie snack. Based on the USDA pesticide data program found over 30 pesticide residues on these fruits.
6. Grapes
a. Grapes are a good source of vitamin C and K. Although Grapes are on the list of food to think about while buying organic, if you are looking to save money don’t eliminate grapes from your diet. If you need to not buy organic just be sure to wash them before you eat.

These are the first 6 foods of the USDA’s “dirty dozen” Please use these guidelines in buying organic, but if you are unable to buy organic make sure you clean your food thoroughly before consuming.

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

Sony Move for Playstation Set for Release

2010-09-09T21:46:00.003-04:00

On September 21st the Sony Corporation will be releasing its newest product, the Sony Move for the Playstation 3. This will usher in the newest wave of movement based video gaming, and next in line the Kinect for Xbox. We will be talking about the Kinect of X-box 360 later in fourth quarter of this year. You may ask why are we talking about gaming in a fitness blog? As the Wii was developed, many health and wellness based programs were released and these new products are no exception. The Sony move will be releasing many fitness based programs which allow exercise and movement. We can’t get our hands on these programs till the end of September; however, things look promising for both the Sony Move and the X-box Kinect. Expect Empire Health and Wellness to be the leader in virtual rehabilitation and fitness as this exciting new technology is released, and look to our blog for more information and reviews as we get more information.

For more information on virtual rehabilitation, 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

http://www.ps3fitness.com/

Cherries: The New "Super Fruit"

2010-09-01T20:19:00.003-04:00

For all who love cherries! New studies are starting to show that they may have anti inflammatory properties to them. To make a long story short; the chemicals in bing or “tart” cherries are said to selectively suppress certain compounds that are specific to muscle damage and inflammation. These studies explore new ideas of natural supplements for people with arthritis and other injuries; however, not much is said about dosage. As always when changing diet and lifestyle consult a medical professional if you need any direction and although the ideas of these studies look great it should not take the place of traditional medicine.

For more information on fitness training, 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 R. Milhizer PT, DPT

http://www.ars.usda.gov/is/pr/2006/060511.htm
http://www.uvm.edu/~uvmpr/?Page=News&storyID=8340

Barefoot Running

2010-08-25T19:51:00.004-04:00

Over the past year there has been an increasing trend of barefoot running among athletes. Research studies were released that had shown up to 38% increase in undesirable stress on knees and hips while wearing conventional athletic shoes. This study is one of many to bring this idea to the forefront. This author however may not advocate barefoot running, however, would like to use the information to construct a better running shoe.

Many “shoes” such as the “Vibram 5 finger” have been constructed to allow safe barefoot running which allow safety from debris while allowing intrinsic foot muscle activation. This however, brings us back a few weeks when we were discussing the Sketchers shape up shoes. All of the guidelines for changing footwear applies if you are considering barefoot running. You should not attempt a “normal” run that you would perform in normal shoes barefoot. The results would most likely be in an injury. Instead any new footwear around the house, on short walks, and start to wean the activity into your routine. Also it is important to consult a professional in order to discuss whiter barefoot running is right for you and the safest way to begin.

For more information on training programs for runners, 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 R. Milhizer PT, DPT

Is Breakfast the Most Important Meal of the Day?

2010-08-18T18:59:00.003-04:00

This is the age old statement that our parents told us to have us wake up and eat breakfast every morning. The good news is that this statement is very true. There are many benefits to eating a healthy breakfast in the morning.

• Children need this meal
o Without breakfast children may have a long time till their next meal. Without the fuel and nutrients to perform their daily routine children may see physical or mental repercussions.
• Skipping Breakfast to loose weight
o Some people attempt to skip meals to loose weight. This normally leads to increased smaller meals throughout the day. Although in smaller portions, the snacks we choose may not be the healthiest options and the time spent snacking would justify taking the time in the morning to eat.

Breakfast has many benefits for both children and adults and may help you to get your day off on the right foot. When thinking of breakfast and what to eat think healthy. It is alright to treat yourself once and a while to the local pastry shop, but you should attempt to choose healthier options to feel good and ready to start your day.

For more reliable health information, 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 R. Milhizer PT, DPT

Tone Up with Shape Ups?

2010-08-11T20:15:00.004-04:00

Sketchers have produced a new show that is said to “tone, burn calories, increase posture, and help joint pain". The idea that a commercially made shoe would have these effects is exciting; however, some precautions should be taken when makeing such a fundamental change in footwear.

The shoe design is made to essentially have you walking on a balance or “wobble” board. The effect of putting yourself on an unstable surface will make you more aware of your posture and have you work harder to maintain proper body alignment. However, these shoes also put increased stress on your hamstrings and glutes. This may be great for some people who are already conditioned, but for people who may be deconditioned may lead to muscle strain or injury. Should you purchase a pair it is best if you choose to wear these is to slowly increase the time you wear these shoes. Initially wearing them around the house and not necessarily every time you run or exercise is a good place to start.

These shoes claim to have many different health benefits; however, there is little research at this time to show validity of this product. The shoes do promote better posture and cushioning for walking by creating instability at the ankle. Caution should be used wearing these shoes long term or on anything other than a flat even surface.

For more reliable health information, 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, PT, DPT

P90X System: Does it Work?

2010-08-09T22:21:00.007-04:00

There are a lot of choices in exercise and diet routines and all of them are not right for everyone. The latest in the exercise craze is the P90X system. You may have seen the commercials on TV with boasting amazing results within 90 days of beginning the program.

The P90X system works with the idea of using different routines to provide a sort of “muscle confusion”, using mostly circuit routines that are geared toward strength training and cardio.

The P90X system consists of easy to follow instructional videos with planed out exercise routines to prevent boredom. If you are already in good shape you may benefit from this program and will see results based on the amount of work you put in, and as always consult your doctor before starting an exercise program.

This all sounds great for people who are already in good physical condition. For all other people who many have complicating conditions or decreased physical conditioning an organized program consisting of light weights or resistance bands would be more effective and less expensive at the cost of $120 for the P90X system. These individuals should not perform this program until they have increased their strength and conditioning and contact a physical therapist or personal trainer to get started.

For more reliable health information, 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, PT, DPT

http://www.webmd.com/fitness-exercise/features/the-p90x-system

Heat or Ice for Musculoskeletal Injuries?

2010-07-29T19:01:00.003-04:00

A common question with many clients in our office is whether to use ice or heat when recovering from an injury. To answer this question it is important to realize that there are two main types of injuries or pain:

• Acute, which is characterized inflammation and rapidly progressing shortly after an injury
• Chronic, which tends to progress slower and may last for a long period of time.

Also it is important to understand the physiological effects of heat and cold. Heat will dilate blood vessels bringing blood and nutrients to the area of injury. This normally relaxes the muscles in the area; however may spark inflammation. This is more commonly used with chronic injuries as inflammation is less of an issue. Cold constricts the blood vessels not letting blood get to the area. This acts as a better anti-inflammatory and pain reliever which is more commonly used for acute injuries.

These are a few guidelines to help your choice of ice vs. heat in your recovery from a musculoskeletal injury and as always if the injury or pain does not shortly dissipate, it is important to consult a medical professional.

For more reliable health information, 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, PT, DPT

Health Misinformation 103

2010-07-21T21:10:00.004-04:00

1. If you’re not sweating you are not doing enough.
a. Sweating is not a good indicator of exertion. Normally if you are working hard you are sweating; however, sweating is just your body’s reaction to attempt to cool off. Its possible to burn a sufficient amount of calories doing low level weight training without breaking a sweat.

2. Muscle weights more than fat.
a. A pound is a pound! Although these two compounds have different volumes in that fat does take up more space than muscle.

3. The more you exercise the more protein you need.
a. Actually protein is not the most efficient energy source for muscle function and is normally spared for tissue maintenance and repair. Carbohydrates are better used by the body as an energy source. A balanced diet is always recommended to reach and maintain your fitness goals.

There is a lot of misinformation out there in the world of health and wellness. During the past 3 weeks we have covered some of the important misconceptions. If you have any questions or concerns that we have not covered feel free to post a comment and I will try to answer your question in the upcoming weeks.

http://www.webmd.com/fitness-exercise/features/top-9-fitness-myths-busted?page=3

For more reliable health information, 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, PT, DPT

Health Misinformation 102

2010-07-14T12:42:00.004-04:00

We are here once again here to help sort through all of the fitness misinformation in week 2 of misinformation 102.

• If you feel “ok” when you are working out you are probably not overdoing it.
o Normally as we are beginning an exercise program we do feel good; however, the majority of exercise injuries are from overdoing it the first day back. Instead one should not attempt to replicate a workout that has not been done in a long time.

• Machines are safer than free weights since you are performing the right motion every time.
o Although movement is restricted with machines and they can be “easier” than free weights or exercise bands; however, Machines must be set correctly to insure that the strain on your muscles correlates with the design of the machine. Also many machines, I.E crunches and back extension, may be great at strengthening the muscle but add little protection to the spine during the exercise.

• No pain, No gain
o This should be restated as no discomfort no gain, working through pain is seldom recommended and normally will set you up for injury, although it is common to have discomfort during exercise. IF there is any question during your exercise program talk to a therapist or trainer in order to insure that you are not doing any harm through exercise.

http://www.webmd.com/fitness-exercise/features/top-9-fitness-myths-busted?page=3

For more reliable health information, 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, PT, DPT

Health Misinformation 101

2010-07-07T23:36:00.003-04:00

There are many myths and misinformation related to exercise. Over the next few weeks we are going to help you sort through some of this information.

1. Running on a treadmill puts less stress on your knees than running on the ground.
a. Running is a great workout and will affect your knee through the impact and ground reaction forces wither it be on the treadmill or not. The best way to help your knees is to vary your workout. Switch between the bike, elliptical and treadmill.

2. Crunches on an ab machine will help to reduce belly fat.
a. These machines will strengthen the muscles around you abdomen; however, are not the greatest at protecting your spine during the exercise. Also the body is not specific to areas in which you loose fat. The place where is first arises is usually the last to go.

3. Swimming is a great weight loss activity
a. Swimming is a great exercise and has been shown to increase lung capacity and strength; however, to effectively loose weight swimming you would have to swim for hours compared to running.

4. Yoga will help with all back pain
a. Yoga will help for certain types of back pain. The truth is that you should consult a therapist or qualified medical professional to see if yoga is right for you.

http://www.webmd.com/fitness-exercise/features/top-9-fitness-myths-busted?page=3

For more reliable health information, 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, PT, DPT

Red Rice Yeast

2010-07-01T21:56:00.002-04:00

Studies say that red rice yeast may lower your cholesterol. Red rice yeast is a dietary supplement that is sold in many nutrition and grocery stores that may be a useful addition to ones regimen of controlling high cholesterol. Red rice yeast was traditionally used in Chinese medicine and is derived from a fungus that grows on red rice. This contains compounds that naturally inhibit the formation of cholesterol. People who have finished a 12 week cycle of red rice yeast supplements have shown a greater reduction in their LDL than others who have taken a placebo pill. This study; however, was small and the changes in cholesterol did not reach the amount achieved with high levels of traditional Cholesterol medication. Although a decrease in cholesterol has been shown with a regimen of red rice yeast, one should always consult their doctor before starting a new supplement.

For more information, 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, PT, DPT

Shin Splints

2010-06-23T14:12:00.002-04:00

Shin splints or tibial stress syndrome is a painful injury most common to runners. This diagnosis; however, is merely a term for the symptoms of the overlaying issue such as a stress fracture or a mechanical issue originating in your feet. If you begin to have a dull aching pain in your lower leg during activity you should begin to ice immediately and anti-inflammatory medication may also be indicated. If this problem persists seek advice from a medical professional to begin a plan to address any mechanical cause of the pain through exercises to increase your strength and flexibility, It is important not to continue running "through the pain" this may continue to injure the area and make the shin splints worse. One of the best ways to help yourself as an athlete if you are prone to shin splints is:

-Wear proper footwear
-Stretch properly before activity
-Be aware of pain during activity
-Don’t run on hard surfaces

For more information, 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, PT, DPT

http://www.webmd.com/fitness-exercise/shin-splints?page=2

2010-06-16T11:07:00.001-04:00

With new technology being unveiled every year Microsoft is looking as it has set the bar with Kinect for use with the XBox 360. The electronics entertainment expo is being held in LA, this week and Microsoft has unveiled its new motion capture gaming hardware. The Kinect will allow anyone to control games and media without controllers. That’s right no more loosing remotes! Also this allows for more intuitive and fun rehabilitation and fitness options. Look in the next few months to Empire Health & Wellness for updates and look for the Kinect to be released later this year.

For more information about 'virtual rehabilitation, or to schedule a consultation, 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, PT, DPT

http://www.xbox.com/en-US/kinect
http://www.e3expo.com/

What is Degenerative disk disease?

2010-06-08T23:09:00.002-04:00

Degenerative disk disease or DDD is less of a disease and more descriptive of the normal change to ones spine during the aging process. As you age your intervertebral disks loose height and are less effective in absorbing shock throughout your everyday activities. These changes are most common in your neck and back and may increase the risk of developing other disorders such as herniated disks or spinal stenosis. As this problem arises you may start to develop back or neck pain, lack of range of motion, and/or numbness into upper or lower extremities. At this time it good to seek medical advice to help to restore range of motion and improve quality of life. Your doctor may recommend an anti-inflammatory to reduce the pain and inflammation after an extensive evaluation and may recommend Physical Therapy. Through conservative management of PT and development of a home exercise program of simple stretching and strengthening exercises most people can find relief of lower back or neck pain.

For more information, or to schedule a consultation for personal training, 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, PT, DPT

http://www.webmd.com/back-pain/tc/degenerative-disc-disease-topic-overview?page=2

Sun Protection

2010-06-05T13:00:00.005-04:00

As the summer approaches and more people head outside for various activities it is important to realize that without protection the sun can be dangerous. Through careful precaution and management it is possable to enjoy outdoor activities safely.

1. Wear sunscreen:
a. Apply a broad spectrum SPF 30 sun block to all exposed areas. The term broad spectrum means that is blocks UVA and UVB rays. Re-apply the sun block every 2 hours.

2. Wear protective clothing:
a. Hats and sunglasses are good examples of clothing that can protect you from the suns rays.

3. Seek shade:
a. The sun is strongest between the hours of 10am and 4pm. During this time it is advisable to seek shade whenever possible.

4. Use caution near water, snow, and sand:
a. These surfaces will reflect the harmful rays and may increase your chances of developing sunburn.

Follow some of these simple steps of sun protection and you can continue to have a great time in the summer sun without repercussions.

For more information on sun protection and the effects of sun on the human body please visit The American Academy of Dermatology’s web site at http://www.aad.org/public/publications/pamphlets/sun_sun.html

For more information, or to schedule a consultation for personal training, 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, PT, DPT

2010-05-20T21:35:00.005-04:00

Vitamin D helps your body absorb calcium, which keeps your bones and muscles strong and healthy. By not obtaining enough vitamin D you may be more prone to osteoporosis, however, since this affects your muscles as well you may be prone to chronic weakness and cramping of muscles. There also has been research that suggests vitamin D deficiencies can lead to more issues such as high blood pressure, and heart disease.

So how much Vitamin D should you intake in one day? The recommended value for daily intake under the age of 50 is 400-800 IU, and 800-1000 IU over 50 years of age.

http://www.medterms.com/script/main/art.asp?articlekey=9649)

How can you get this amount of vitamin D per day? Vitamin D can be obtained through diet, supplementation, and sunshine. The choice is yours to decide whiter to get your vitamins thorough supplementation or diet. Foods that are rich in vitamin D are eggs, liver, and fish. It is also important to read the nutritional information on the back of all food products to find out the nutritional value of the food and not just the calorie intake.

If you think that you may have a vitamin D deficiency, most importantly consult your physician. These medical professionals will help to develop a safe and effective way to remedy the situation. Taking too much vitamin D may also cause problems and interact with certain medications.

For more information about getting ready for a healthy and active spring feel free to contact us at 518-690-4406, visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

-William R. Milhizer PT, DPT

http://www.webmd.com/food-recipes/tc/getting-enough-vitamin-d-topic-overview

Finding the willpower to accomplish your summer health goals.

2010-05-12T17:43:00.007-04:00

There are many bad health choices in our everyday life and normally the inexpensive and easy alternative is not always the healthiest. With all of these healthy and unhealthy options, how can you find the motivation and the drive to maintain a healthier lifestyle?

1. Don’t think short term: Smoking and excessive drinking may not have any immediate effects; however, the mentality of “it won’t happen to me” or “it won’t happen till later” will affect your quality of life as you grow older.
2. Meditate: Take a few minutes out of your day to practice being mindful. By paying attention to your body and what is happening within, the healthy choices that you have to make may become easier.
3. Exercise: Studies have shown that people who exercise tend to have more self restraint when it comes to health conscious decisions.
4. Set realistic goals: As with most activities, if you set your goals at an unattainable level you may be making it harder for yourself to achieve said goal. By making short term goals it will be easy to stay on track while meeting goals along the way,
5. Get enough sleep and food: Do not eat in excess; however, being hungry and sleep deprived may hinder your decision making abilities when it comes to healthy choices.
6. Give all new activity 3 weeks: You need about 3 weeks in order to take new tasks into consideration and integrate them into your lifestyle.

For more information about getting ready for a pain free and active spring feel free to contact us at 518-690-4406, visit our website at http://www.empirehwc.com/ or email us at ehwc7@nycap.rr.com.
William R. Milhizer PT, DPT

http://health.usnews.com/health-news/family-health/living-well/articles/2010/04/27/bad-health-habits-rob-12-years-from-life-span-6-ways-to-boost-willpower.html?PageNr=1

2010-04-28T22:44:00.005-04:00

Albany Medical Center's
Diabetes Health Fair

Overcoming Limitations:
Designing a Fitness Plan
Presented by Brendan Sullivan, PT, CSCS

The 4th Annual Goodman Diabetes Health Fair is being held at Hudson Valley community college this weekend May 1st 8:30-2 PM. Our very own Brendan Sullivan PT and Owner of Empire Health and Wellness will be presenting on Overcoming Limitations: Designing a Fitness Plan in the Bulmer Telecommunications center at 1 PM. All are invited to attend and registration is allowed the day of the fair.

For more information about the Goodman Diabetes Health fair or getting ready for a pain free and active spring feel free to contact us at 518-690-4406, visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William R. Milhizer PT, DPT

Winter Sports Injury Recovery

2010-04-20T21:27:00.007-04:00

Snowboarder On the Mend

Thank you once again for your questions during the past few weeks. This week I would like to take the time to comment on a concern from a reader who has injured themselves over the winter snowboarding. This individual is an avid snowboarder and concerned that they will loose some of their balance and conditioning by being unable to train and ride.
My advice to this person is to: first work with medical professionals and allow time for healing and rehabilitation. Second it is possible pending your injury healing to improve your balance and stability through training and conditioning without being on the mountain. If you are still healing and under medical care you should work with your medical professionals to reach your goals. Also we at Empire Health and Wellness are in the process of creating a balance tool that may help in an ordeal such as this. Look toward our Blog in the up and coming weeks for more information regarding balance and stability training.

For more information about getting ready for a pain free and active spring feel free to contact us at 518-690-4406, visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William R. Milhizer PT, DPT

2010-04-14T20:37:00.005-04:00

Resuming outdoor activities

Thank you for all your great responses and questions in the last 2 weeks. As spring is approaching and the weather is getting nicer, many of us are shedding our winter coats and heading outdoors. It is important to realize that if you may be more sedentary over the winter months not to jump into full sports or recreational activity right away. Whatever your outdoor activities may be whether gardening or running; here are a few tips to allow you to start injury free.

• Set realistic goals.
o i.e. Do not try to run 5 miles on day one if you have not done so over the winter.
• Train for your activity
o During the colder months allow time to practice the tasks that you will need to perform
• Take breaks.
o If you feel yourself getting tired. Take a break and then continue. When your body is fatigued it becomes more prone to injury.
• Keep hydrated
o Since your body made up of water it is important to re-hydrate in the hot weather to prevent dehydration and fatigue.
• Talk to a physical therapist or trained health professional
o A health professional can add insight into reinitiating outdoor activity and proper goal setting.

For more information about getting active this spring feel free to contact us at 518-690-4406, visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William R. Milhizer PT, DPT

2010-04-01T22:02:00.001-04:00

Hello to everyone reading this week on our Empire Health and Wellness fitness blog. We at EHWC are dedicated to answering your fitness questions and concerns. The next few weeks on our Blog we are opening up for your questions and topics that you may be interested in. Please email myself at EHWC7@nycap.rr.com with all the topics and questions that you may have relating to health and wellness and i will do my best to answer them

William R. Milhizer PT, DPT

6 foods to help you feel better!

2010-03-24T23:56:00.003-04:00

There are new studies on effects of many vitamins and minerals and their effect on the human body.

Here are a few suggestions to help liven your mood.
• Eat foods rich in B12 and folic acid
o There has been a recent link between lower depression rates in cultures with high intake of these foods, and also have shown trends to aid in preventing central nervous system disorders, and dementias.
o Good examples are: beans, meats, fish, poultry and dairy products.
• Eat plenty of fruits
o These foods are loaded with nutrients and have been shown to aid with the increase of your overall health. Also people who eat fruits as an alternative to unhealthy snacks may develop a better outlook on their health habits.
• Selenium-rich foods
o What is selenium?
 Selenium is a mineral that acts as an antioxidant. Your body does not make this itself; however, recent studies have suggested that “oxidative stress” or an imbalance can lead to mild cases of depression.
 Selenium is found in abundance in whole wheat foods.
• Eat fish
o Fish contains omega-3 fatty acids. The presence of omega-3’s in ones diet has been shown to be correlated with treating depression and mood swings in combination with conventional treatments.
• Vitamin D
o Recent studies have shown connections between low levels of vitamin D and some mood disorders such as PMS, and seasonal affective disorder.
o Some foods rich in vitamin D are salmon, cheese, and beef liver. And if beef liver does not sound appetizing to you; you can always try to enjoy some nice safe exposure to the sunlight.
• Chocolate
o Always in moderation, studies have shown that dark chocolate can produce endorphins which essentially make you “feel good”. Recent studies also suggest that there are heart healthy reasons for eating small amounts of dark chocolate as well.
As always consult your nutritionist before beginning a diet or changing your eating cycles. These have been 6 helpful hints that in moderation and with regular exercise can help you to maintain a positive and healthy lifestyle.
http://www.webmd.com/depression/recognizing-depression-symptoms/foods-feel-better?page=3
William Milhizer PT, DPT

For more information, or to schedule a consultation for personal training, 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.

2010-03-17T22:12:00.002-04:00

As St. Patrick’s Day thoughts arise of corned beef, cabbage, beer, and pub food. It is; however, able to enjoy this holiday without adding unnecessary inches to your waistline. First let’s discuss drinks. Alcohol is toxic to the liver and your body will naturally attempt to remove it and burn the calories from alcohol first. It also has been shown to stimulate your appetite which tends to be in the form of chips or foods that are high in fat. Some healthy alternatives are:

• If you choose to consume alcoholic beverages do so in moderation
• Add activity into your St. Patrick’s day i.e. taking a walk
• Drink water to quench your thirst to slow your consumption of higher calorie beverages
• Vegetables, pretzels, pita bread are great substitutes for unhealthy snacks

Below are links to weightwatcher.com that has provided multiple healthy recipes to make your St. Patrick’s Day healthy and more enjoyable.

http://www.weightwatcher.com/util/art/index_art.aspx?tabnum=1&art_id=69511
http://www.weightwatcher.com/util/art/index_art.aspx?tabnum=1&art_id=69551

William Milhizer PT, DPT

For more information, or to schedule a consultation for personal training, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com.

http://www.weightwatcher.com/util/art/index_art.aspx?tabnum=1&art_id=698&sc=3040

5 Easy Diet Tips

2010-03-10T22:10:00.002-05:00

Many different diets are emerging from many different sources. All of this information may be confusing and sometimes contradictory. Here are a few tips to help to not just diet, but to make that step into a lifestyle change.

1. Drink water or low calorie drinks
a. By drinking water instead of soft drinks or high calorie drinks you are able to quench your thirst without the added calorie and sugar intake.
2. Be careful of late night snacking
a. As we discussed earlier in this blog; new studies are showing that there may be an optimal time during the day to utilize food intake. Eating late at night may also distract you from your diet goals and add unnecessary calories to your day.
3. Enjoy food
a. It is possible to diet without cutting out all foods that you enjoy. Practice portion control and find healthy alternatives to your favorite foods that may be unhealthy.
4. Incorporate healthy proteins into your meals
a. Protein generally will help you to feel satisfied for longer than carbs or fats.
5. Make realistic goals
a. Creating short term and long term attainable goals. Reaching your short term goals will ultimately provide the motivation to reach long term goals.

http://www.webmd.com/diet/slideshow-best-diet-tips-ever
http://www.webmd.com/diet/food-fitness-planner

William Milhizer PT, DPT

For more information, or to schedule a consultation for personal training, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com.

7 ways to keep cold and flu symptoms at bay

2010-03-04T21:17:00.003-05:00

With the flu season in full effect it is very important to keep your self healthy and active. 7 ways to boost your immune system are:

Drink plenty of water
Your body mostly consists of water. If this water is not replenished the body is unable to function properly.
Exercise regularly
Besides the major health benefits of regular exercise, exercise has been shown to naturally boost your immune system
Get a good nights sleep
Most adults should get around 7-8 hours of sleep. Without sleep the body is unable to function to its full extent and is susceptible to infection.
Decrease your stress
Take time for your self to relax and distress. Without this time your body may be over stressed and will impair your immune system
Wash your hands
Germs are everywhere! The number one risk factor may be the transfer of bacteria from objects to your hands.
Eat a healthy diet
Eating the proper foods allows you to obtain all the essential vitamins and minerals to maintain a healthy immune system.
Eat foods with lean protein
The majority of your cells that fight infection and diseases are made of protein. Adding a protein rich diet aids the formation of these molecules.

As we near the beginning of spring it is important to keep in mind that there is still an increased risk of spreading the flu and other disease. With all that you can to stay healthy there is still a risk of catching the flu. Keeping this in mind, the last important task that can be done to decrease the spread of the flu is to take care oneself when sick as to not add to the spread of bacteria.

William Milhizer PT, DPT

For more information, or to schedule a consultation for personal training, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com.

http://www.webmd.com/a-to-z-guides/features/prevent-flu-healthy-habits-beat-the-virus
http://www.webmd.com/a-to-z-guides/features/how-use-your-immune-system-stay-healthy?page=3
http://www.cnn.com/2009/HEALTH/10/12/immune.system.H1N1/index.html

2010-02-25T22:36:00.004-05:00

2010 Vancouver Olympic Games

All of us here at Empire Health and Wellness would like to congratulate all of the amazing athletes at the 2010 winter games. With the games coming to a close we begin to reflect on the inspiring performances by the worlds best athletes. Thank you to all of the athletes, coaches, physicians, therapists, and trainers who have made these games not only possible but a great success. May all the participants enjoy the remaining days of the 2010 winter games and return to their homes safely.

Sincerely,

The staff of Empire Health and Wellness

http://www.empirehwc.com/

2010-02-22T22:04:00.004-05:00

Seminar Wednesday Night!
Empire Health and Wellness Center's very own Brendan Sullivan, PT , CSCS will be leading an informative talk entitled "Exercise & Osteoporosis," Wednesday, Feb. 24, 2010.The seminar will be held from 7:00 - 7:45 pm at Empire Health & Wellness Center, located at 8 Century Hill Drive in Latham. For more information about this great, educational session or to RSVP please feel free to call EHWC at 518-690-4406 or visit our newly updated website, http://empirehwc.com/

Laughter is Good for the Heart

2010-02-17T08:37:00.007-05:00

Researchers have been studying laughter for years to determine whether it can result in real physiological changes in the body. Often when you laugh your facial muscles contract, your heart rate increases, and you become incorporated in a social activity to which people have been benefiting for years. Studies in the past years have been difficult to conduct due to small sample sizes. For example, it is difficult to discern the differences in physiological responses from laughing vs. screaming. But it is certain that laughing regularly does show increases in:

Blood flow

Immune Response

Blood sugar levels

Relaxation and sleep

In a study from the University of Maryland Medical Center in Baltimore, researchers found that people who had heart disease were 40% less likely to laugh in different situation than counterparts of the same age sample without heart disease. While it is still difficult to determine wither or not laughter can truly reduce your risk of heart disease, many studies are starting to provide similar results.

With all the new research and ideas on this topic the question still arises - How do I incorporate this into my life? The best way to use this information is to take time to enjoy various situations combined with lifestyle changes such as taking the stairs instead of the elevator and eat fresh healthy foods. Tune in next Wednesday for more insights into the world of health and fitness. Next Week: 9 ways to keep cold and flu symptoms at bay

Guest Blogger - William R. Milhizer PT, DPT

Symptoms and Treatment of "Runner's Knee"

2010-02-10T16:32:00.005-05:00

“Runner's knee” is a common and troublesome condition affecting many people who take part in activities, like running, which involve an excessive amount of knee bending. Overuse, trauma, poor alignment and muscular imbalances can increase your risk of injury and lower your mileage. If you display any of the following symptoms, there are several options and methods of treatment to decrease your pain.

Pain behind the knee
Pain bending the knee
Pain negotiating stairs
Swelling
Audible crepitus (cracking and popping) within the knee

In the treatment of "runner's knee" a qualified medical practitioner, such as a physician and physical therapist, can work with you in the treatment of your symptoms and help to return you to your normal activities. Some options for treatment of "runner’s knee" include:

Rest, Ice, Elevation, Compression (R.I.C.E)

Stretching and strengthening exercises

Shoe inserts or orthotics

As people heal at different rates, it is hard to estimate how long it will take to return to normal activity. Through simple planning and teamwork, a fun and enjoyable pastime does not have to be stressful or hurtful. Tune in next Wednesday for more insights into the world of health and fitness. Next week - The Benefits of Laughter

For more information about weight management, or to schedule a consultation for personal training, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com.

http://www.webmd.com/pain-management/knee-pain/runners-knee

Does eating late at night lead to excessive weight gain?

2010-02-03T16:34:00.006-05:00

A new study conducted by researchers at Northwestern University is challenging our ideas of optimal times of food consumption. This study, although performed on animals, has shown that eating at the “wrong time” can likely contribute to weight gain.

During a six week period, two groups of mice were fed the same amount of food, consisting of about 60% fat, at different 12 hour cycles (day vs. night). Being that the mice were nocturnal, it was expected that their optimal time for consuming food would be at night. At the end of the six week study, the group of mice eating during their “wrong time”, simulating humans eating at night, demonstrated a 48% weight increase. The mice that ate at their optimal time showed only a 20% increase.

More research on human populations is needed to develop an optimal or “correct time” to eat. It is still recommended that we eat three complete meals a day (breakfast, lunch and dinner) and a smaller portion of food if you're craving a night snack.

http://www.webmd.com/diet/news/20090903/eat-late-put-on-weight

For more information about preventing weight management, or to arrange a consultation for personal training, feel free to contact Empire Health and Wellness Center at 518-690-4406 or visit our website http://www.empirehwc.com.

Stress Fractures in Runners

2010-01-28T08:04:00.002-05:00

Stress Fractures have been called the “curse of all athletes” because they don’t discriminate between males and females or beginners and experts. According to the American Academy of Orthopedic Surgeons, a stress fracture is an overuse injury. “It occurs when muscles become fatigued and are unable to absorb added shock. Eventually, the fatigued muscle transfers the overload of stress to the bone causing a tiny crack called a stress fracture.”

Because medical studies have shown that female athletes seem to experience more stress fractures than males, the University of Minnesota conducted a recent study to monitor stress fractures in 39 competitive female runners ages 18-25.

The primary difference, the researchers concluded, between the women who suffered stress fractures and those who hadn’t was the size (and presumable strength) of their calf muscles. Because bones accommodate the muscles around them, it is believed that by increasing the strength of your calf muscle, you will also increase the strength of your bones. The new and increased muscle can also absorb some of the force and impact of running and jumping.

The study suggested that a simple exercise of calf raises (rising onto your toes and lower slowly) 10-12 times, twice daily is enough to increase your calf muscle strength.

For more information about preventing stress fractures, or to arrange a consultation for stress fracture treatment, feel free to contact Empire Health and Wellness Center at 518-690-4406.

To view this study, please follow the link: http://well.blogs.nytimes.com/2009/12/01/phys-ed-how-to-prevent-stress-fractures/ .

Seminar TONIGHT!

2010-01-20T16:37:00.001-05:00

A reminder for all the runners out there!

Empire Health and Wellness Center's very own Brendan Sullivan, PT and Bill Milhizer, PT will be leading an informative talk entitled "Strength Training for Runners," TONIGHT Wednesday, Jan. 20, 2010.

The seminar will be held from 6:00 - 7:30 pm at Fleet Feet Sports, located at 155 Wolf Road.

For more information about this great, educational session or to RSVP please feel free to call EHWC at 518-690-4406 or visit our newly updated website, www.empirehwc.com.

Truth About Home Remedies

2010-01-13T20:29:00.001-05:00

Many of us use home remedies, sometimes passed down for generations, to treat minor medical problems from heartburn to acne. After some research, I compiled a list of some of the more popular home remedies out there and the medical evidence behind them.

Remedy: Honey helps burns heal faster.

True: Some studies have proven that raw honey has antibacterial qualities, as well as a lot of vitamins and minerals that can promote healing. Also, microorganisms can grow in honey, lessening the chance of infection.

Remedy: Toothpaste can heal acne.

False: Toothpaste can actually worsen acne by clogging pores and irritating the skin. Also, some toothpaste contains high levels of hydrogen peroxide which can burn skin.

Remedy: Tea can heal cold sores.

True: Tea contains tannic acid, which some studies believe contains antiviral properties. Steep a bag of black tea and place the warm, moist bag on the sore for several minutes every few hours.

Remedy: Wearing wet socks can cure a cold.

Neither: While there is no cure for the common cold, wearing wet socks can boost your immune system and even break a fever, some studies claim. Placing cold damp socks on your feet followed by dry wool socks, increases your bodies circulation of healing white blood cells.

So before you decide to gargle salt water for a sore throat or chew garlic for indigestion, consult your physician about the truth behind your home remedies. And if you have any questions regarding the above mentioned remedies, feel free to contact Empire Health and Wellness Center at 518-690-4406 or www.empirehwc.com.

Nintendo Wii = Real Exercise

2010-01-06T22:09:00.002-05:00

Good news for those of you out there with a Nintendo Wii Fit or for those looking for a fun, new way to squeeze some exercise in your busy schedule.

A recent study from the National Institute of Health and Nutrition in Tokyo claims that playing some of the games on Wii Fit and Wii Sports provide actually exercise. “About one-third of the games and activities included in the Wii Sports and Wii Fit packages require an energy expenditure of 3.0 METs or above, which is considered to be moderate intensity exercise, according to American Heart Association exercise guidelines.”

METs (metabolic equivalents) are the measure of energy expended during exercise. For example, it only takes 1.0 METs to sit still, and vigorous activity is considered 6.0 METs and above. Below are some of the most popular Wii Fit games and their METs –

Wii Boxing = 4.5 Mets
Wii Tennis = 3.0 Mets
Wii Baseball = 3.0 Mets
Wii Golf = 2.0 Mets

While the study doesn’t prove any health benefits of using Wii Fit, it does offer people a fun alternative for burning calories.

Empire Health and Wellness Center often incorporates the Nintendo Wii into physical therapy sessions to boost a person’s balance, flexibility and mobility. If you are interested in learning more about how you could benefit from using a Wii Fit or Sport, feel free to contact Empire Health and Wellness Center at 518-690-4406 or visit our website at www.empirehwc.com.

How to Travel Without Jet Lag

2009-12-31T10:09:00.001-05:00

One serious downside of air travel is the jet lag that inevitably follows. Jet lag, scientifically known as desynchronosis, is the body’s physical response to alterations to circadian rhythms, which for humans is slightly longer than the day long (24 hour) cycle of our biochemical and physiological processes. When these rhythms get interrupted, it can leave us feeling tired, unable to concentrate, give us headaches and upset stomachs.

Jet lag occurs when we cross several time zones very rapidly and is worse as we travel from West to East, because we are losing time and therefore sleep. Scientists often say that it takes one day to recover for every time zone your cross.

To combat those nagging feelings of jet lag, try the following tips:

Try to sleep on the plane, especially on long West to East flights.
Set your watch to the local time of your destination as soon as you board the airplane.
Avoid alcohol on flights, as it acts as a depressant and can dehydrate you, worsening the effects of jet lag. Instead, drink plenty of water.
Get up and walk around during the flight. Keep your muscles loose and your blood flowing.
Eat a diet high in carbs, as carbohydrate rich foods can also hydrate us.
If you’re tired upon arrival, consider at taking a 15-20 minute power nap if you don’t have time to get a full night’s sleep.
Upon arrival, physical activity can help get the body back into a regular sleeping pattern.

Jet lag is inconvenient for most and debilitating for some. Try some of these tips on your next flight to combat the feelings of jet lag. If you have any questions about jet lag or air travel, feel free to contact your family physician or Empire Health and Wellness Center at 518-690-4406 or visit our website at www.empirehwc.com.

Winter Activities

2009-12-16T15:52:00.004-05:00

Winter is finally here. And if you don't want to be cooped up indoors for the next few months, its time to get outside and enjoy all the activities you can only do when it snows.

I browsed a great website. Adirondack Sports and Fitness (http://www.adsports.com/), for more information on local outdoor activities.

Snowshoe racing - I've heard that if you can walk, you can snowshoe. The Dion Snowshoe Series hosts races every weekend (snow permitting) beginning on Dec. 27 and continuing through March. Snowshoeing takes a bit of endurance and is more about the journey than racing against the clock. If you're new to the sport, consider attending the Dion Demo Day at Albany Fleet Feet on December 20 from 12-2pm, followed by a run at the Crossing.

Cross Country Skiing - This area offers a great deal of cross country skiing centers for skiers of all abilities. For less than $20 per person, you get access to plenty of groomed trails, a lodge, lesson options, rental and food services. Also, check your local center for special programs like women's day, kids ski club, guided tours and festivals. Cross country skiing is thought to be on of the best aerobic exercises by exercise physiologists. It's also a low impact sport, so it's easy on knees and joints.

For more information about these and other great winter activities, contact Empire Health and Wellness Center at 518-690-4406 or visit our website at http://www.empirehwc.com/.

"Apps" Make Healthy Living Easier

2009-12-09T12:31:00.003-05:00

Technology makes our lives so easy! (For the most part.) GPS's ensure we're never lost, laptops let us work from home or on vacation, cell phones keep us in touch with friends and family and so on. And now for those of you with Apple products like the iPhone of iTouch, staying healthy and getting into shape just got simpler.

With an iPhone or iTouch, you can download applications or programs that let you do everything from count calories to work out on the go.

For example, one program called "iFitness" is a comprehensive database of exercises. It delivers photos, vidoes, and detailed step-by-step instructions of over 230 exercises right to your handheld device. These exercises are sorted by body region or target muscles. Track your progress, create custom workout lists and even upload your own exercises with "iFitness."

One of my personal favorite apps is called "Lose it." This handy program lets you set healthy goals, like losing weight, then helps you track your daily food intake and exercise regimen so you can reach your goals successfully. Also, there is a searchable database where you can easily find the food you eat and detailed reports available online that let you track your progress.

So, if you have an iPhone or iTouch, look into these programs to make your healthy lifestyle just a little easier. And as always, for questions about healthy living, feel free to contact Empire Health and Wellness Center at 518-690-4406 or visit our website at www.empirehwc.com.

Drink Up!

2009-12-02T21:07:00.005-05:00

Water is essential for all known life on Earth, including the human body. 55-75% of your body is water! (People that are more fit have a higher percentage of fluid, as muscle holds more water than fat.)

Not only do we need water to survive, we also need water to function properly. Even a 2% loss of our bodily fluids can effect athletic performance, brain function and cause fatigue. Doctors and health professionals often advise people to consume eight 8-ounce glasses of water a day to maintain the proper level of hydration. But why? Below, we have outlined the health benefits of drinking enough water.

- Helps metabolize stored fats which can lead to weight loss.
- Lubricates joints and can ease the pain associated with rheumatoid joint pain and arthritis.
- Helps prevent heart disease and strokes by preventing the clogging of arteries of the heart and brain.
- Lessens the severity of illnesses like the common cold or flu.
- Lessens the burden on kidneys and liver by flushing out harmful toxins in the body and also lessens the chance of kidney stones.
- Improves circulation and thereby the appearance of skin.

Water is universally important to keeping our bodies healthy and working properly. We have only touched on a few of the reasons why we should all drink more water. If you have any questions about the benefits of water, please feel free to contact Empire Health and Wellness Center at 518-690-4460 or visit our website at www.empirehwc.com.

Make Your New Year's Resolutions Early!

2009-11-25T14:38:00.002-05:00

Making New Year's resolutions can be a daunting task. There is a ton of pressure to make a positive change in one's life as the new calendar year begins.

The top resolutions made by Americans include losing weight, getting into shape, quitting smoking or drinking and reducing stress. Sound familiar? We've all been guilty of making one or more of these resolutions and not keeping them. According to a recent resolution study, only 52% of the participants felt confident in their ability to stick to their goal, and only 12% actually succeeded.

But below, we're outlining some easy tips to help all of us set New Year's resolutions and reach them successfully.

1. Don't overdo it! Setting too many goals at once, or setting a goal that's too lofty (ex: I'm going to run a marathon in 4 weeks) may actually hurt your chances of success. You should challenge yourself, just not sabotage yourself.
2. Be kind to yourself. Don't beat yourself up for getting off track a little, or eating that one brownie. Persistence is key, not negativity. Also, try rewarding yourself for reaching small victories.
3. Set your own time table. Try making your resolutions early, like around Thanksgiving. Making your own schedule will help you feel more in control of your resolutions.
4. Tell everyone about your goals. Letting your friends and family know about your resolutions will give you a large support system. They can keep you accountable, so accpet their help.

Use these helpful tips and setting your "Any Time of Year" resolutions can lead to a successful lifestyle change. If you have any question about living a healthy lifestyle, feel free to contact Empire Health and Wellness Center at 518-690-4406 or visit our website at www.empirehwc.com.

Attention Runners!

2009-11-20T13:57:00.003-05:00

For all the runners out there, mark your calendars for a must-attend seminar!

Empire Health and Wellness Center's very own Brendan Sullivan, PT and Bill Milhizer, PT will be leading an informative talk entitled "Strength Training for Runners," on Wednesday, Jan. 20, 2010.

The seminar will be held from 6:00 - 7:30 pm at Fleet Feet Sports, located at 155 Wolf Road.

For more information about this great, educational session or to RSVP please feel free to call EHWC at 518-690-4406 or visit our newly updated website, www.empirehwc.com.

Healthy Travel Tips

2009-11-18T11:23:00.002-05:00

As Turkey Day and the holiday season fast approaches, many of us are gearing up to hit the road and the friendly skies to visit friends and family or get away on a vacation.

For a lot of people, traveling is already a stressful and uncomfortable necessity and the last thing they need is more anxiety or to get sick! So below, we have outlined several tips for travelers to stay healthy while driving, riding and flying to their destinations.

1. Stay hydrated. Drinking water keeps your system "flushed" and working smoothly and also gives you energy.
2. Eat right. Try bringing nutritious snacks for your trip like fruit, veggies, crackers or trail mix. Also, refrain from eating heavy meals as they can make you lethargic and uncomfortable.
3. Exercise! Travelers should get up and move around every hour or two. Try walking up and down the aisles of an airplane, or walk around the rest area when driving. Movement can decrease sluggishness, muscle stiffness and even digestive problems.
4. Prevent stressful situations.To ease the mental strain of holiday travel, remember to plan ahead as much as possible. Pack well in advance, leave for the airport earlier than usual, plan for unexpected delays or problems and make back-up plans in case of emergencies.

These are just a few ideas for easing the stress and discomfort of holiday travel. Feeling fatigued, sick or stressed out can ruin the excitement of that special trip for the whole family. If you have any questions about this blog or our healthy travel tips, please feel free to contact Empire Health and Wellness Center at 518-690-4406 or visit our website at www.empirehwc.com.

Open House Success!

2009-11-11T14:22:00.003-05:00

Empire Health and Wellness Center would like to thank every member, guest and friend for attending our annual Open House last Thursday and making it a success.

We greatly enjoyed the opportunity to meet with potential new members and also mingle and catch-up with current and past members. The food was great and our Wii Boxing Match between Brendan and Bill was even better! (Check out the video below!)

We would also like to say a great big thank you to our Empire Health and Wellness Center staff for making this event such a hit! We couldn't have organized this event without each of you - so thank you.

If you attended the EHWC Open House and would like to share your thoughts (good or bad) , let us know! Send us an email or any photos you might have taken, we'd love to hear from you.

Check out our video from the open house here!

EHWC Open House Tomorrow!

2009-11-04T11:22:00.002-05:00

Empire Health and Wellness Center wants to remind you that our annual Open House is tomorrow and everyone is invited!

The Open House will be held tomorrow, Nov. 5 from 5-8pm at our office, located at 8 Century Hill Dr. Suite 201, Latham.

Join us for refreshments, tours of our facilities, demonstrations of our fitness equipment and Nintendo Wii Fit (which is good for regular exercise and rehab) and a chance to mingle with our amazing staff. We also have great door prizes for several lucky attendees.

Everyone from old friends and new members to those interested in physical or massage therapy, living a healthy lifestyle or learning more about EHWC is welcome to join us tomorrow!

For more information, feel free to visit our new website, http://empirehwc.com or give us a call at 690-4406. See you there!

Check out our new website!

2009-11-02T14:36:00.003-05:00

We are so excited to announcing the launch of our new website!

At empirehwc.com you can access our blog, Feel Fit for Life, read the latest news and information, and learn all about physical and massage therapy and Empire Health and Wellness Center.

From our site, you can also connect to us via Facebook, Twitter, MySpace, LinkedIn and Youtube.

Visit our site now and let us know what you think!

Easily and Naturally Combat Fatigue

2009-10-28T16:07:00.005-04:00

We have all had those days of feeling completely wiped out, exhausted and tired. Your body doesn't want to work and your mind isn't as sharp as it usually is. Why is that and how can we combat those feelings naturally?

Fatigue can be triggered by a lack of sleep, sickness, stress and the weather and it can wreak havoc on your system and your life. But below, we have outlined several ways for you to fight the feelings of fatigue and get energized.

Get enough sleep. Simple enough of course, but getting the proper amount of sleep can be the most important part of your day. Sleep recharges your body and restores brain function much like recharging a battery. Some poeple can function on 6 hours of sleep, while others need 8-10. Understand your body and try to get the right amount of rest you need.
Eat right. The foods you eat and when you eat them can determine your energy level throughout the day. Because food is the fuel your body run on, it is important to eat "fuels" that last the longest, like complex carbohydrates (grains, cereal and starchy veggies). Simple sugars, found in candy and sweets, can spike and lower your blood sugar levels suddenly, leaving you feeling tired and sluggish.
Exercise! Of course exercise can help you control your waist line, but it can also combat fatigue. Vigorous activity wakes up the nervous system and speeds up your metabolic rate, leaving you more energized.
Get a massage. Massages are a great way to reduce your stress level, calm you senses and rejuvenate the body. By stimulating the body's blood circulation, massages revive tired muscles and minds.

These are just a few ways to combat the overwhelming feelings of fatigue associated with stress, lack of rest and a poor diet. Of course, chronic fatigue can be a sign of a more serious problem, so consult your physician or Empire Health and Wellness Center (518-690-4406) for more information.

Preparing for an Autumn Hike

2009-10-21T10:27:00.004-04:00

Fall is always my favorite time of year. The leaves are turning colors, the air is crisp and the weather is still nice enough to enjoy some last minute outdoor activities before the first signs of winter arrive.

Hiking is a very popular activity all year round, and especially during the fall months. Because it is a physical activity and can be strenuous, depending on the terrain, it is important that you prepare for hiking as you would for any other exercise routine.

Stretch and warm-up before you begin. As always, both are important to preparing your muscles and preventing injuries during physical work.
Hydrate! Bring water with you during a hike and drink, drink, drink. Staying hydrated will keep your body cool and lubricate your joints.
Choose your hike carefully. Research various peak, terrains and trails until you find one that suits your ability level. Hiking a trail that is too steep or too strenuous for you can lead to injury.
Don't over pack. Only bring the essential on your hike and remember to wear both straps if you are carrying a back pack. Unevenly distributed weight, or a load that is too heavy can cause you to loose your balance or even lead to back pain and injury.
Wear the proper attire. Wearing shoes that are the correct size and that are designed for hiking can save your feet from aches, pains and blisters. Also, the weather in the fall can be unpredictable, so bring extra layers of clothing.

Hiking is a great way to enjoy the outdoors while being physically active, too. But remember to consult your physician or Empire Health and Wellness Center (518-690-4406) before you begin a new type of exercise regimen, even hiking.

Also, for more information, visit Adirondack Sports and Fitness!

Healthy, Happy Feet

2009-10-14T13:10:00.003-04:00

Feet are often the most under appreciated part of the human body. While they offer us a strong, steady base to stand on, move us from point A to B, and act as shock absorbers for the rest of our body, they spend most of their time in the dark under wraps.

The average person can walk between 2 and 3 times around the earth in their lifetime. That means a lot of wear and tear on the 26 bones, 33 joints and 100 muscles, tendons and ligaments of just one foot. By taking care of your tootsies, you can minimize the risk of foot injury, pain and ailments that come with age and overuse. Below are a few ways to keep your feet healthy and happy.

Wear proper sized shoes. Make sure to purchase shoes that offer your toes enough wiggle room, provide proper arch and heel support and remember that you could be a different size in a different brand.
Exercise! Excess weight can put a great deal of stress on your feet. Exercise can keep your weight under control, while also stretching and strengthening the muscles of your feet.
Maintain good hygiene. Keeping feet washed, dry, clean and free from fungus can go a long way in keeping them healthy.
Don't ignore the pain. If you have pain in your feet, consult your physician or Empire Health and Wellness Center. Avoiding the problem can often make it worse.

Unhealthy feet can lead to an unhealthy body, so keep these tips in mind and take care of these under appreciated extremities. If you would like more information, or would like to arrange a consultation, please call Empire Health and Wellness Center at 518-690-4406.

Exercises to Relieve Tennis Elbow

2009-10-07T10:57:00.004-04:00

Elbow tendonitis (epicondylitis) is a very pesky problem experienced by both amateur and professional athletes. While both types of players suffer from different kinds of stresses, medial and lateral, the problem is the same – pain and immobility.

Lateral stresses, most common in amateur tennis players, are caused by overuse of the extensor tendons of the forearm. Medial stresses are less common and occur with wrist flexor activities.

Below is a list of exercises that can be helpful in improving your flexibility, strength and endurance to prevent or help you recover from tennis elbow.

Wrist Extension - With palm facing downward and forearm supported on knee or table, place 1 pound weight in hand. Raise and lower wrist slowly 10 times, repeat 3 times.
Wrist Flexion – With palm facing upward and forearm supported on knee or table, place 1 pound weight in hand. Bend up and lower wrist slowly 10 times, repeat 3 times.
Finger Extension – Place a rubber band (or two for more resistance) around all five fingertips. Spread fingers 25 times, repeat 3 times.
Ball Squeeze - Place rubber ball or tennis ball in palm of hand. Squeeze 25 times, repeat 3 times. If painful, try a folded sponge or piece of foam.
Massage – This is a great way to stimulate blood flow reduce the creation of damaging scar tissue and can reduce inflammation.

Remember, elbow tendonitis isn’t only caused by playing tennis. Golf, racquet ball, baseball and any other activity that puts intense strain on the elbow can cause this malady. Also, tennis elbow can become a chronic condition and should be treated seriously. Consult your physician or schedule a consultation with Empire Health and Wellness Center (518-690-4406) if you experience this condition and before you begin these exercises or any treatment for tendon strains.

National Physical Therapy Month!

2009-10-01T12:46:00.003-04:00

Empire Health and Wellness Center is excited to say that October is National PT Month!

The human body is a complex network of muscles, joints, nerves, tissue and bones. When you or someone you love suffers an injury or is recovering from surgery, consider physical therapy as a road to recovery. Physical therapy can reduce your pain, increase your range of motion and flexibility often without the use of medication.

Empire HWC would like to thank all of our friends, patients and members for their support throughout the years. Your well being is our success. If you have a positive story of recovery that you would like to share with Empire HWC, please let us know! We are looking for patient and member testimonials and would appreciate your help.

For more information about how physical therapy can help you, give Empire Health and Wellness Center a call at (518) 690-4406.

Healing Touch

2009-09-30T11:09:00.007-04:00

These days, getting a massage isn't just a way to unwind and relax after a stressful work week. With more research being done on the healthful benefits of massage, health care providers and patients alike are turning to massage to treat a wide variety of ailments.

We already know that massage relaxes our tired muscles, decreases our stress level and can even rejuvenate us, but below is a list of more surprising benefits of massage therapy:

Lessens migraine headache pain and sleep disturbances
Relieves severe premenstrual syndrome
Enhances immunity by stimulating lymph flow
Increases circulation by pumping oxygen and blood into tissue and vital organs
Decreases aches, stiffness and pain in arthritis sufferers
Increases pulmonary function and peak air flow in asthmatics
Reduces pain, itching and anxiety in burn victims

With all of these benefits and more, it's no surprise that a recent study found that a majority of primary and family care physicians would recommend and encourage their patients to seek massage as a part of their therapy treatment.

If you are interested in learning more about massage and how our physical therapists integrate massage therapy into our rehabilitation programs, let us know! Call Empire Health and Wellness Center (518) 690-4406 for more information.

Healthy Seminars For Women

2009-09-28T11:44:00.003-04:00

When it comes to your health, information is key. Being informed is a great way to learn more about potential prevention, medication, treatment, etc. for yourself or someone you love. Below are two upcoming seminars that are a must-attend for women.

"Cancer: Reduce your risk by 70%" - hosted by the Albany Medical Center. This FREE seminar will offer 7 simple ways to reduce your cancer risk by70%. Seating is limited, so register at timesunion.com/healthylife by Friday, Nov. 6.

Thursday, November 12, 5-7 pm
The Desmond
660 Albany Shaker Rd. Albany

A Celebration of Women Conference - hosted by St. Peter's Health Care Services. This conference is an opportunity for women of the Capital Region to learn, laugh and to seek a healtier, happier lifestyle. Registration is $45 per person, includes afternoon sessions, dinner and keynote presentation. Please visit www.sphcs.org/Celebrationofwomen to register, view more information and an agenda of events.

Tuesday, October 27
Albany Marriott
189 Wolf Rd. Albany

Exercising After Injury

2009-09-22T11:23:00.018-04:00

Many people wonder whether it is safe to return to or begin exercising after suffering an injury. While it can be a daunting task, exercise is generally a great way to improve your overall health and to heal your injured muscles or joints.

Exercise increases the flow of blood and oxygen through the body and the working muscles, promoting faster healing. Also, utilizing exercise for therapeutic purposes is the basis for many interventions used in physical therapy.

When you first become physically active after an injury, it is important to keep the following tips in mind:

Take it slow and pace yourself. Don't try to pick up where you left off physically before you were injured.
Warm up for 5 minutes prior to stretching to ensure you maximize your muscles ability to stretch and work.
Stretch, stretch, stretch before you being working out.
Avoid compensating for your injury. Your body naturally protects its weak areas, which can do harm to another body part - so be aware of how your body is moving.
Listen to your body and cease any activities that cause pain.
Cool down for 5 minutes at the end of any exercise to lower your heart rate and reduce lactic acid in your muscles.

And remember, every person and affliction is different. So if necessary schedule an appointment with your physician and consider a consultation with Empire Health & Wellness Center before you restart any exercise regimen.

Until next time,

Brendan

Relaunching Our Blog!

2009-09-22T10:47:00.011-04:00

We are so pleased to announce the relaunching of our blog, Feel Fit for Life! This blog will offer healthy news and information to help improve your fitness level and your function.

Check back often to watch videos and read helpful articles, studies and tips to use in your every-day life in route to becoming a better, healthier you!

And remember, your thoughts are important to us. If there is a subject you want to learn more about, let us know!

Until next time,

Empire Health and Wellness Center

Fun with the Stability Ball (see below for link to video demonstration)

2009-03-09T09:26:00.017-04:00

Whether you call them a stability ball, Swiss ball, or exercise ball, there are several key benefits to exercising with a ball while at home or at the gym.

Stability Ball Benefits

The ball works core muscles in almost every exercise when it is used. It challenges your balance by working groups of muscles at one time and forces your body to balance itself. This is the key to functional training. By forcing your body to balance itself, your core will be prepared to support your body in whatever activity you do.

Several benefits of the ball include the following:

1. The ball can taken away on a trip, used at home, or at your gym.
2. Stability ball training is appropriate and fun for all ages and fitness levels.
3. An exercise ball is inexpensive and requires little if any maintenance.
4. The ball is has many therapeutic benefits key to preventing injuries.

Stability Ball Exercise Video & Considerations

You can view several exercises on in this video of several exercises including wall ball squats, wall ball push ups, and bridging on the ball. As always, consult your physician before starting or modifying an exercise program. For more information on stability exercises contact our office at (518) 690-4406.

Click arrow to start video.

The New Year is here...

2009-01-15T22:52:00.001-05:00

Each January we tend to make resolutions. The problem is that we often don't make those resolutions our #1 priority and ultimately they don't get fulfilled. The treadmill of life keeps us busy with a host of obligations but, in the midst of all that, please don't put your own health and well-being at the bottom of your "to do" list.

We can help you get on the right path - through physical therapy, fitness training or a combination of the two. Our professional staff includes physical therapists and personal trainers who all are devoted to helping you achieve a healthier mind, body and spirit in 2009.

We are working on some videos which we'll post here that will demonstrate some of the ways we help our patients and gym members regain their full range of mobility and strength.

Please call us at 518-690-4406 or email me directly at info@empirehwc.com.
Be well,
Brendan