Here are some ideas for your next tailgating party, to replace the usual wings, pizza and other junk foods.
1. Shrimp cocktail
2. Bruschetta (diced tomatoes with olive oil and Italian spices, served on fresh bread)
3. Guacamole dip, served with wheat crackers
4. Spinach and artichoke dip, served with fresh veggies
5. Hummus, served with baked pita chips
6. Fruit salad or sliced fruit with yogurt dip
7. Turkey sliders (made with ground turkey), served on miniature wheat buns
8. Sub sandwiches (such as turkey breast, chicken breast or tuna)
9. Vegetarian quesadillas (with pinto beans, refried beans and/or sauteed vegetables)
10. Trail mix (with various nuts and dried fruits)
Sunday, October 7, 2012
Thursday, September 27, 2012
Physical Therapists in Columbia, SC
This is not a comprehensive list of Physical Therapy clinics, but it may help you get started. If you need Physical Therapy, it is good to know a list of therapy offices and their locations, as well as their specialty areas. Your referring doctor can also provide you with a list of nearby PTs.
Columbia Rehab (NE Cola, downtown, West Columbia, Irmo): outpatient orthopedic rehab, dry needling, TMJ
Blythewood Physical Therapy: outpatient orthopedic rehab, pediatric rehab
Total Rehab Services (Two Notch Rd near Sesquicentennial Park in NE Cola): specializes in Aquatic Physical Therapy, Pediatric Physical, Occupational and Speech Therapy
Carolina Therapy Solutions: NE Columbia: specializes in Spine Rehab
Blythewood Physical Therapy: outpatient orthopedic rehab, pediatric rehab
Total Rehab Services (Two Notch Rd near Sesquicentennial Park in NE Cola): specializes in Aquatic Physical Therapy, Pediatric Physical, Occupational and Speech Therapy
Carolina Therapy Solutions: NE Columbia: specializes in Spine Rehab
Lexington Physical Therapy (Lexington): outpatient orthopedic rehab
Drayer Physical Therapy (NE Columbia, downtown, Irmo): outpatient orthopedic rehab
Abundant Life Physical Therapy (Lake Carolina in NE Cola/Blythewood): Pediatric Physical Therapy
Carolina Physical Therapy/Sports Medicine: outpatient orthopedic rehab
Abundant Life Physical Therapy (Lake Carolina in NE Cola/Blythewood): Pediatric Physical Therapy
Carolina Physical Therapy/Sports Medicine: outpatient orthopedic rehab
Healthquest Physical Therapy (Lexington): Aquatic Physical Therapy, outpatient orthopedic rehab
Palmetto Health Richland Outpatient Pediatric Rehab (on Richland Campus, downtown): PT, OT, Speech for pediatrics
Palmetto Health Baptist Outpatient Adult Rehab (on Baptist Campus, downtown): outpatient orthopedic rehab
Sigurd Center (W. Cola): specializes in Neurological Rehab
HealthSouth Outpatient Rehab (near Palmetto Health Richland): specializes in Neurological Rehab, outpatient orthopedic rehab
Veterans Affairs Outpatient Rehab (Garner's Ferry Rd): outpatient Physical Therapy, Occupational Therapy
Veterans Affairs Outpatient Rehab (Garner's Ferry Rd): outpatient Physical Therapy, Occupational Therapy
Please make corrections in the comments section below for changes in names, locations or specialties.
Friday, September 14, 2012
Panera Bread: A Healthy Review
One of the restaurants we frequent at the Village at Sandhills is Panera Bread for a few reasons. The first thing that draws us is the kid-friendly environment/menu since we have two young children and a third one on the way! So what do I recommend there?
1. Broccoli cheddar soup. This may not be the healthiest soup on the menu, but it is the best-tasting. It is one of the best broccoli cheese soups I have tasted anywhere. And my husband (who does not eat broccoli) loves it! He never orders a different soup for his "You Pick 2" meal. And every time I choose something different, I always end up admitting that his soup is better. Tonight I actually ordered the new Sonoma Chicken Stew (for a taste test), but it is not nearly as good as the broccoli cheddar. That being said, if you like chicken pot pie, you will enjoy the Sonoma stew.
2. Garden vegetable with pesto soup. It is vegetarian yet has protein (with white beans), and of course is full of a wide variety of vegetables in a tomato-based broth.
3. Black bean soup or creamy tomato soup. I have not actually tried these recently, but the descriptions look good, and they are vegetarian dishes. If you really want to be extra-healthy, order your bowl of soup with a side of an apple (choices are bread, chips or apple). But to be honest, I really recommend the bread there (French baguette) unless you are on a no-carb diet.
4. Salads. There are a ton of salad options, but I never actually order salads there because many years ago, when I also was pregnant, I found a dead fly at the bottom of my salad. Usually I do not get emotionally traumatized by food, but it has been 4 years and I still have not recovered. However, the salads always look good when I see other customers enjoying them, and they are pretty big.
5. A lean-meat sandwich on whole grain bread. The turkey they serve is thick-cut and tastes more like fresh-roasted turkey than lunch meat. There are a range of healthy breads to choose from, so select something like whole wheat or rye.
1. Broccoli cheddar soup. This may not be the healthiest soup on the menu, but it is the best-tasting. It is one of the best broccoli cheese soups I have tasted anywhere. And my husband (who does not eat broccoli) loves it! He never orders a different soup for his "You Pick 2" meal. And every time I choose something different, I always end up admitting that his soup is better. Tonight I actually ordered the new Sonoma Chicken Stew (for a taste test), but it is not nearly as good as the broccoli cheddar. That being said, if you like chicken pot pie, you will enjoy the Sonoma stew.
2. Garden vegetable with pesto soup. It is vegetarian yet has protein (with white beans), and of course is full of a wide variety of vegetables in a tomato-based broth.
3. Black bean soup or creamy tomato soup. I have not actually tried these recently, but the descriptions look good, and they are vegetarian dishes. If you really want to be extra-healthy, order your bowl of soup with a side of an apple (choices are bread, chips or apple). But to be honest, I really recommend the bread there (French baguette) unless you are on a no-carb diet.
4. Salads. There are a ton of salad options, but I never actually order salads there because many years ago, when I also was pregnant, I found a dead fly at the bottom of my salad. Usually I do not get emotionally traumatized by food, but it has been 4 years and I still have not recovered. However, the salads always look good when I see other customers enjoying them, and they are pretty big.
5. A lean-meat sandwich on whole grain bread. The turkey they serve is thick-cut and tastes more like fresh-roasted turkey than lunch meat. There are a range of healthy breads to choose from, so select something like whole wheat or rye.
Wednesday, September 5, 2012
Is Your Bed Causing Your Back Pain?
You have seen the ads for sleep number beds, promising that you will sleep better. But how do you know when to replace your present mattress? There is actually not one right answer, but here are some guidelines that may help to determine if your bed is causing or aggravating your back pain.
1. What is the present age/condition of your mattress set? If it is over 10 years old, likely you may need to replace it soon. If it is 2-4 years old, it is probably still in good condition. Of course this depends on the quality of the mattress, how much it has been used, and if it has been rotated/flipped regularly. If you bought it firm, does it still feel firm? Does your medium or soft mattress feel too soft?
2. What position is your spine in when you lie down on your bed? How far do you sink into the mattress? Can you get your back into its straight alignment in your sleep position of choice or is bent/twisted in one direction? A bed that is too soft makes it more difficult to sleep with a neutral back posture because the middle of your body will sink down more than your upper body and legs (especially if you lie on your side or tummy).
3. Do you sleep better on the couch, the recliner, the floor or another bed? That is a sure sign that you should find a different mattress. Traditionally, individuals with back pain prefer a firm mattress and have increased pain if they sleep too long (>7-8 hours).
4. Do you have more back pain when you first wake up than the rest of the day? There may be an easy solution, such as modifying your sleep position, changing your mattress or using additional pillows (body pillow or adding a pillow between your legs for improved spine alignment). The best way to achieve proper sleeping posture is to lie on your side with a pillow between your knees and to keep your back in a straight position (not rounded up into fetal position). Lying flat on your back is also appropriate for most individuals, as the spine is kept in a straight position (you may also put a pillow under your knees for more comfort). Sleeping on your tummy is not usually recommended.
Your sleeping posture is more important than you may realize because it places your spine in a potentially bad position for so many hours every night. So the next time you are mattress shopping, I recommend spending some nights sleeping on various types of beds, whether at hotels or friends' guest rooms. That way you don't spend the money on a mattress that you end up hating for the next 10 years.
Finally, if you have increased back pain during the night that is not present during the day and worsens every night (wakes you up), please consult your physician immediately, as this can be a sign of a more serious problem.
1. What is the present age/condition of your mattress set? If it is over 10 years old, likely you may need to replace it soon. If it is 2-4 years old, it is probably still in good condition. Of course this depends on the quality of the mattress, how much it has been used, and if it has been rotated/flipped regularly. If you bought it firm, does it still feel firm? Does your medium or soft mattress feel too soft?
2. What position is your spine in when you lie down on your bed? How far do you sink into the mattress? Can you get your back into its straight alignment in your sleep position of choice or is bent/twisted in one direction? A bed that is too soft makes it more difficult to sleep with a neutral back posture because the middle of your body will sink down more than your upper body and legs (especially if you lie on your side or tummy).
3. Do you sleep better on the couch, the recliner, the floor or another bed? That is a sure sign that you should find a different mattress. Traditionally, individuals with back pain prefer a firm mattress and have increased pain if they sleep too long (>7-8 hours).
4. Do you have more back pain when you first wake up than the rest of the day? There may be an easy solution, such as modifying your sleep position, changing your mattress or using additional pillows (body pillow or adding a pillow between your legs for improved spine alignment). The best way to achieve proper sleeping posture is to lie on your side with a pillow between your knees and to keep your back in a straight position (not rounded up into fetal position). Lying flat on your back is also appropriate for most individuals, as the spine is kept in a straight position (you may also put a pillow under your knees for more comfort). Sleeping on your tummy is not usually recommended.
Your sleeping posture is more important than you may realize because it places your spine in a potentially bad position for so many hours every night. So the next time you are mattress shopping, I recommend spending some nights sleeping on various types of beds, whether at hotels or friends' guest rooms. That way you don't spend the money on a mattress that you end up hating for the next 10 years.
Finally, if you have increased back pain during the night that is not present during the day and worsens every night (wakes you up), please consult your physician immediately, as this can be a sign of a more serious problem.
Friday, August 31, 2012
Asian Grilled Salmon on the Food Network
Asian Grilled Salmon on the Food Network
If you like fresh salmon fillets, this is a simple recipe with only 5 ingredients!
If you like fresh salmon fillets, this is a simple recipe with only 5 ingredients!
Wednesday, August 29, 2012
Physical Activity Research By CDC
The following link shows an article by the CDC (Centers for Disease Control and Prevention) summarizing recent research about the benefits of physical activity and strength training, even among older individuals.
Physical Activity and Strength Training: CDC
Summary: Benefits of Strength Training:
1. Decrease arthritis pain
2. Improve balance
3. Decrease risk for falls
4. Increase strength of bone
5. Assist in weight loss or weight management
6. May decrease need for diabetes medication
7. Improve emotional/mental well-being
Physical Activity and Strength Training: CDC
Summary: Benefits of Strength Training:
1. Decrease arthritis pain
2. Improve balance
3. Decrease risk for falls
4. Increase strength of bone
5. Assist in weight loss or weight management
6. May decrease need for diabetes medication
7. Improve emotional/mental well-being
Friday, August 17, 2012
Plyometrics 101: Are Jumping Exercises Safe?
Have you ever done P90X or Cross-Fit? These workout routines involve a lot of plyometrics training, which can be safe if performed according to the following guidelines. If they are not done with caution, they can put you at high risk for injury.
WHO SHOULD DO PLYOMETRICS?
Plyometrics is most indicated for athletes. If you ever played sports in middle or high school, you likely practiced some plyometrics or jumping drills. This form of training increases your muscle power so that you can jump higher, farther and/or faster during the sports activities. So if you play or are training for a sport that involves running and jumping, you may benefit from plyometrics exercise. The purpose of plyometrics is not to increase your cardiovascular endurance; longer bouts of cardio training is required for that benefit. Similarly, plyometrics is not used to increase your muscle strength (resistance training would be required).
EXAMPLES OF LOWER BODY PLYOMETRICS:
1. Vertical jumping, either with both legs or single leg.
2. Squat jumping or lunge jumping.
3. Horizontal jumping, which may include jumping over objects.
4. Repetitive jumping/hopping in place or in multiple directions.
5. Jumping on/off boxes or steps.
HOW MUCH PLYOMETRICS IS SAFE PER TRAINING SESSION?
This depends on the intensity of the jumping. Higher intensity jumping drills should be done in smaller amounts. If you are new to plyometrics and are performing low-intensity drills, you should do no more than 80-100 jumps in each session. For intermediate levels, start with 100-120 jumps. Advanced athletes can do 120-140 jumps.
HOW OFTEN SHOULD PLYOMETRICS BE PERFORMED?
You can do plyometrics 1-3x/week; it is not safe to do so more than 3-4x/week. High-level athletes typically do plyometrics 4x/week. You should wait 2-3 days between plyometrics training sessions for sufficient and safe recovery time. Do not repeat lower body plyometrics drills on 2 consecutive days.
HOW SHOULD I WARM UP FOR PLYOMETRICS EXERCISE?
Start with some low-intensity standing cardio exercise, such as walking, marching, jogging, stairmaster, lunges or various footwork drills. Do so for 5-10 minutes, then do stretching as indicated for your sport or workout. Further warmups may be needed, depending on the intensity of plyometrics planned for that session. Plyometrics should be done toward the beginning of your workout, immediately after the warmup.
IS IT SAFE TO DO RESISTANCE TRAINING AND PLYOMETRICS ON THE SAME DAY?
If you are not experienced, avoid performing lower body strength training with jumping drills on the same day. Athletes often combine these exercises but with proper caution and guidance. Lower body plyometrics are most appropriate on a day that you do cardio exercise and/or upper body strengthening.
WHO SHOULD AVOID PLYOMETRICS?
High-intensity plyometrics are not safe for young individuals that are still growing, as it may cause the growth plates in the bones to close early. Individuals who weigh over 220 lbs. should avoid jumps from >18 inches and should perform fewer repetitions of all plyometrics. Older individuals should do plyometrics only as needed for sports and with extra caution (lower intensities, fewer repetitions). Consult your physician before beginning any plyometrics training.
Source: Baechle TR, Earle RW. Essentials of Strength Training and Conditioning, 2nd ed. 2000: Human Kinetics. Pages 428-440.
WHO SHOULD DO PLYOMETRICS?
Plyometrics is most indicated for athletes. If you ever played sports in middle or high school, you likely practiced some plyometrics or jumping drills. This form of training increases your muscle power so that you can jump higher, farther and/or faster during the sports activities. So if you play or are training for a sport that involves running and jumping, you may benefit from plyometrics exercise. The purpose of plyometrics is not to increase your cardiovascular endurance; longer bouts of cardio training is required for that benefit. Similarly, plyometrics is not used to increase your muscle strength (resistance training would be required).
EXAMPLES OF LOWER BODY PLYOMETRICS:
1. Vertical jumping, either with both legs or single leg.
2. Squat jumping or lunge jumping.
3. Horizontal jumping, which may include jumping over objects.
4. Repetitive jumping/hopping in place or in multiple directions.
5. Jumping on/off boxes or steps.
HOW MUCH PLYOMETRICS IS SAFE PER TRAINING SESSION?
This depends on the intensity of the jumping. Higher intensity jumping drills should be done in smaller amounts. If you are new to plyometrics and are performing low-intensity drills, you should do no more than 80-100 jumps in each session. For intermediate levels, start with 100-120 jumps. Advanced athletes can do 120-140 jumps.
HOW OFTEN SHOULD PLYOMETRICS BE PERFORMED?
You can do plyometrics 1-3x/week; it is not safe to do so more than 3-4x/week. High-level athletes typically do plyometrics 4x/week. You should wait 2-3 days between plyometrics training sessions for sufficient and safe recovery time. Do not repeat lower body plyometrics drills on 2 consecutive days.
HOW SHOULD I WARM UP FOR PLYOMETRICS EXERCISE?
Start with some low-intensity standing cardio exercise, such as walking, marching, jogging, stairmaster, lunges or various footwork drills. Do so for 5-10 minutes, then do stretching as indicated for your sport or workout. Further warmups may be needed, depending on the intensity of plyometrics planned for that session. Plyometrics should be done toward the beginning of your workout, immediately after the warmup.
IS IT SAFE TO DO RESISTANCE TRAINING AND PLYOMETRICS ON THE SAME DAY?
If you are not experienced, avoid performing lower body strength training with jumping drills on the same day. Athletes often combine these exercises but with proper caution and guidance. Lower body plyometrics are most appropriate on a day that you do cardio exercise and/or upper body strengthening.
WHO SHOULD AVOID PLYOMETRICS?
High-intensity plyometrics are not safe for young individuals that are still growing, as it may cause the growth plates in the bones to close early. Individuals who weigh over 220 lbs. should avoid jumps from >18 inches and should perform fewer repetitions of all plyometrics. Older individuals should do plyometrics only as needed for sports and with extra caution (lower intensities, fewer repetitions). Consult your physician before beginning any plyometrics training.
Source: Baechle TR, Earle RW. Essentials of Strength Training and Conditioning, 2nd ed. 2000: Human Kinetics. Pages 428-440.
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