Health Benefits of Cinnamon

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

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

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

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

William Milhizer, DPT, PT

Exercise Results

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



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

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

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

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

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

William Milhizer, DPT, PT

Drink Facts & Myths

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



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

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

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

William Milhizer, DPT, PT

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