Kettlebells

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

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

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

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!

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

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

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!

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

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?

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

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

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

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

Healthy 'Diet' Foods to Avoid

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

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

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

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"

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

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?

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?

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?

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?

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

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

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

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

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

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

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?

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

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

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.

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

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

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

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

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!

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.

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

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

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 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/

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

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"

“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?

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

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/ .