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