5 Tips for Eating Healthier on the Go!

Wake up at the crack of dawn, get the kids ready for school, drop them off at school on your way to work, work your non-stop eight hour shift, pick the kids up from school, take them to practice, go home and cook dinner, eat dinner, wash the kids, put them to bed, and then fall asleep immediately afterward.  Sound familiar?  Exhausted just reading that?  There didn’t appear to be much room or thought in that crazy busy schedule for healthy eating.  Healthy eating is important for retention of a healthy mind, body, and soul. Here a five ways to eat healthier on the go.

1.  Plan Ahead

Eating healthy requires a little bit of preplanning. Make time by scheduling about 2-3 hours on Sunday each week for shopping and cooking.  Create a meal plan for the whole week with your family, and even allow the kids to have a say in what they eat, but make sure it’s a healthy choice.  Then, use a grocery list based on your meal plan to only buy fresh foods for that week.  Make the grocery store a Sunday family ritual and allow the kids to “find” each thing on the list.  Getting everyone involved in healthy eating will make it more fun and easier to get them to eat it.  Next, prepare any meals that you can for the week on that Sunday. You can store them in containers and refrigerate or freeze. For example, you could bake several chicken breasts and yams, steam a pot of brown rice and hard boil a couple dozen eggs.  Also try blending together a stir fry with lean turkey, mixed vegetables and quinoa or some other form of whole grain. 

2.  Eat 5-6 smaller meals per day

Eating 5-6 smaller meals throughout the day keeps your metabolism up and burns calories.  If you’re constantly on the go, pack healthy snacks in your briefcase or purse. You can eat these snacks in between meals to prevent getting hungry and to avoid eating a high calorie snack.  For example, you can pack dried fruit, nuts, trail mixes, fresh fruit, or nutrition bars, and if you have a refrigerator at work, bring yogurt, cheese cubes, baby carrots, celery sticks and all natural peanut butter.  You can even keep some healthy protein bars in your car for hunger emergencies.

3.  Always eat breakfast

Studies have shown people who eat breakfast regularly tend to have a healthier diet.  Choose breakfast foods that have fiber, protein, and complex carbohydrates to keep you full longer and more satisfied.  Avoid sugary, fatty, or salty foods that will only make you hungry for more of that bad food shortly after you eat it because of a drop in blood sugar levels.  Plan ahead by setting aside 15-20 minutes each night to prepare lunch and breakfast for the next day.  You’ll be glad you did because you can just grab and go in the morning without a second thought.  For example, grab two pre-made, hard-boiled eggs and half of a whole grain bagel on your way out the door and eat on your way to work. 

4.  Drink plenty of water

Water is vital because it transports oxygen and nutrients throughout the body as well as regulates various bodily functions necessary for life.  Always carry a reusable water bottle with you and drink often.  Be aware, sometimes hunger is mistaken for dehydration.  If your stomach is still hungry after you’ve had some water, then go ahead and eat something. 

5.  Keep only healthy foods in the house

If you don’t have access to unhealthy foods, you can’t eat them.  Replace junk food with fresh fruits and vegetables, dried fruit, nut butters, frozen fruits and veggies, nuts, seeds, cottage cheese and yogurt.  Remember to eat in moderation though. You can still have a slice of pizza or a piece of chocolate cake once in awhile, but only have 1 slice or only 1 small sliver of the cake.  Just make sure you eat healthy the rest of the day- don’t drive yourself crazy over cravings!

Spending a little time each day to be conscious of what you’re eating will go a long way.  It may be tough at first, but keep it going for a couple weeks and before you know it, you will have created a new healthy lifestyle and will feel so much better

By: Cassie Kish, CPT, Rehab Trainer, DMC Rehabilitation Institute of Michigan

How to Choose a Physical Therapist

As you would choose a physician to help you with a specific ailment, you need to find a physical therapist (PT) which will compliment your injury.  PTs have many types of backgrounds and education from pediatric to neurological (stroke, head injury, spinal cord), to orthopedic.  Each therapist in each area of PT is also different.  When researching a PT, call a hospital or clinic and ask the following:

• If you want a “seasoned” PT then ask, When did they graduate?  Recent graduates may not have all the ‘experience’ yet to treat all diagnoses and progress them efficiently and effectively.

• What is their area of expertise?  Ask if the PT specializes in the area for which you are being treated.  Many PTs specialize in several areas.  If you have knee pain, you want to see a PT who specializes in orthopedics, not pediatrics. 

• Does the PT have any specific credentials?  Most PTs will take continuing education classes to enhance their own skills.  Some programs will allow the PT to earn an advanced certification (OMPT, NDT). 

• Will the PT that is assigned to me be the primary treating therapist?  If you want direct care from the PT then this needs to be asked. Some facilities ‘pass’ patients to PT Assistants or Athletic Trainers. You could be going to a great PT but if the assistants are performing the majority of your care, then are you?  PT Assistants and Athletic Trainers are great assets to PTs. They are educated and licensed to help under the supervision of a PT.  Physical Therapy Aides/Technicians are trained on the job and are not licensed.  You want to go to a facility that has the PT doing the majority of your treatment.

Know what your insurance covers.  There may be some limitations as it relates to physical therapy.  Be motivated to work hard to get better. You are not just a patient, you’re an important member of the rehab team.

DMC Rehabilitation Institute of Michigan has over 30 locations throughout southeast Michigan. To find a physical therapist near you visit us at www.RIMrehab.org

By:  Suzanne Schmidt, MPT and Jon Nettie, PT, DMC Rehabilitation Institute of Michigan

Water versus Sports Drinks: Which is Better?

This has been one of the hottest summers on record and staying hydrated is extremely important when you are trying to beat the dog days of summer.  I get asked a lot of questions about the best way to stay hydrated; what should I be drinking, are sports drinks like Gatorade or PowerAde better to drink than water when it’s really hot.  The simple answer is no.  Unless you are an elite level athlete who has a team of scientist monitoring your fluid and electrolyte balances, you can pass on the sports drinks. 

Parents, if your kids are playing outside in the heat, give them popsicles and Kool-aid.  A little sugar isn’t going to hurt them and that’s the same thing that is in the popular sports drinks.  You can freeze bananas or give them watermelon, mango, or other juicy fruits.  This is not just for kids; you can do the same thing for yourself, as well.  Even with the heat, if you drink water consistently throughout the day and have some salty and sweet snacks, you should be ok. 

If you are participating in strenuous activities or sporting events lasting over 60 minutes, than it is ok to add in some sports drinks at a 2:1 water to sports drink ratio.  This is more important for activities that will cover multiple hours or multiple days; like soccer or baseball tournaments.  You do not have to have sports drinks though, you can still supplement with popsicles and snacks with the same effect. 

Sports drink companies do a very good job at marketing their products to make us think that we need them to perform at our optimum level, but quite frankly, the average person does not need them.  Sports drinks boast that they have electrolytes and that is what we need to perform at our highest level and I don’t disagree with their claims about the importance of electrolytes.  Electrolytes are in important component to our hydration status, but we don’t need to rely on sports drinks for them.  Sports drinks generally have 20-35 grams of sugar and while they do have some essential electrolytes like sodium and potassium, but we can get our essential electrolytes through what we eat without the large quantity of sugar.   

At the end of the day, drinking water and having some snacks throughout the day will be more beneficial than sports drinks from a hydration stand point and it is the more cost effective option.

By: Benjamin Davis, Rehab Trainer, DMC Rehabilitation Institute of Michigan

Ms. Wheelchair Michigan to visit DMC Rehabilitation Institute of Michigan

On Wednesday, July 18, the Detroit Medical Center’s Rehabilitation Institute of Michigan will welcome Ms. Wheelchair Michigan 2012, Stephanie Deible.

Deible, 21, from Grant, Michigan, was crowned Ms. Wheelchair Michigan on March 3. She has cerebral palsy and has been an advocate for people with disabilities since she was in high school.  Last year, Deible drew media attention after she was advised to leave a bridal boutique and denied access to a fitting room because of her wheelchair. She contacted area TV stations to bring awareness to discrimination issues she and others face.

As Ms. Wheelchair Michigan, Deible travels across the state, visits advocacy groups and makes public appearances to create awareness, acceptance and understanding of disabilities to the general public.

While at DMC Rehabilitation Institute of Michigan (RIM), Deible will be meeting and speaking to newly disabled patients and their families.

“I want to encourage people with disabilities to overcome any obstacles they may face. At the same time, I’ll use my title as a tool to educate society about disabilities and about being in a chair,” says Deible.

When she is not traveling the state as Ms. Wheelchair Michigan, Deible attends Grand Valley State University where she is majoring in journalism and will graduate in December. After graduation she hopes to pursue a master’s in sports management.

Deible will compete for the title of Ms. Wheelchair America 2013 in Rhode Island, August 6-12, 2012. Her platform in the competition is focused on empowering youth with disabilities to set and achieve their goals.

The pageant is not a beauty contest; instead the abilities, endeavors and achievements of women who use wheelchairs are recognized and honored in this annual pageant.

If you are interested in more information about the Ms. Wheelchair Michigan, Inc. organization please visit http://www.mswheelchairmichigan.org/

Stay Fit When It's Hot Outside

Hot summer weather doesn't need to sideline outdoor exercise. But it does become more important to modify your routine in order to exercise safely in hot, humid weather.

Combining physical activity with hot temperatures and bright sunshine increases stress on the heart and lungs. Not only does the heart have to work harder to deliver blood and oxygen to exercising muscles, but it also must circulate more blood to the skin where it can be cooled off through sweat evaporation. If the humidity is also high, your body can't be cooled as effectively from its own sweat either.

When exercising outdoors during summer months, it becomes important to adjust your routine to the cooler morning or evening hours – to avoid the midday sun. Some other tips to help keep you safe:

Stay well-hydrated. Drink lots of water when you're exercising, even if you don't feel thirsty. If your workouts are lengthy, consider alternating sports drinks with your water intake. Such drinks help replace important nutrients you are losing through sweating.

Take it easy as you start working out. As your body gets used to the heat, you can gradually increase the intensity and duration of your workouts.

Dress appropriately. Light-colored, loose-fitting clothing does a better job of keeping you cool. Dark colors soak up the heat, so avoid wearing them. Wearing a hat with a brim can reduce sun exposure.

Use sunscreen with an SPF of 15 or higher. This reduces sunburn risk. Apply liberally 30 minutes before heading outdoors and reapply during extended workouts.

Choosing the right exercise for your age

Exercise is a key component to any healthy lifestyle; it helps reduce the risk of obesity, diabetes, and cardiovascular disease.  Exercise also makes you feel good by reducing stress, reducing weight, and increasing energy.  The focus of a well rounded fitness program changes throughout ones lifetime.

20's through 30's

During your early adult years, it’s important to establish healthy habits by establishing an active lifestyle and developing healthy eating habits.  The high metabolism of your teenage years will begin to slow, dropping 1-2% each year after 20. Be sure to include both cardio and resistance training in your workout program.  During the 20’s age group, one is able to recover faster from workouts and most capable to build muscle mass.

30's through 50's

Between 30 and 50 years of age exercise can fall by the wayside when life takes over.   It's easy to find ways of doing exercise in everyday tasks.  Run and play with your kids, take the stairs instead of the elevator, walk briskly instead of a casual stroll, and standing with a good posture.  Women are generally finished with pregnancies after their 30's and 40's, so incorporating activities such as Pilates will help to tighten everything back up where it belongs!

During these decades, exercise is a key component in preventative medicine--lowering the risk factors of many diseases.  Weight-bearing exercises are very important during these decades to maintain healthy levels of bone density.  For people ages 30-50,  it is ideal to perform one hour of weight or resistance training 3 times a week, and 45 minutes of cardio 5 days a week.  This is more exercising than in your 20's because of your lowered metabolism and lower hormones requires your body to work harder to reap the same benefits.

50’s

Those who maintained an active life might feel the effects of wear and tear on the body. The benefits of proper body mechanics, proper warm-up, and a proper stretching program will show. Those who didn’t maintain an active lifestyle will begin to feel the results of inactivity. These may include aches and pains from excessive weight through the joints, poor posture, and decreasing strength.

At 50 years of age the rate of muscle lose accelerates, resulting in a 20-40% loss by the age of 60-65. In females there is also a higher loss in bone density. These are the areas that you will want to gear your fitness program towards. You’ll want your resistance training to focus on maintaining or increasing strength in muscles and bones. Be sure to gear your cardio program towards low impact activities such as walking, swimming, biking, or elliptical.

60’s and beyond

The rate of muscle loss into the 60’s and beyond continues. By the age of 70, one can expect to lose about 33% of skeletal muscle. As a result movements become slower, fatigue comes on sooner. Posture, balance, walking, and function are all affected.

The emphasis in the exercise regimen should shift towards function based activities. Try standing on one foot while washing the dishes, walking up and down stairs several times, or even reaching overhead. Activities such as tai chi or Pilates might be ideal for maintaining strength, balance, and function without a high risk of injury.

You should continue to do the low impact cardio activities that were done in the 50’s but not as vigorous. Always be aware of any pain and avoid exercises that hurt. Meet with a physical therapist, athletic trainer, or personal trainer to get further individualized training and weight training routines.  Always consult with your physician prior to beginning an exercise routine.

By: Megan D. Smith, DPT and Alejandro Zavala, DPT, DMC Rehabilitation Institute of Michigan

The DMC’s Sports Medicine Program and Rehabilitation Institute of Michigan are staffed with the same specialists treating Detroit’s best pro athletes, and they’re ready to treat you like a pro, too. If you or a member of your family has a sports injury and you are not sure what to do, for immediate attention or to schedule an appointment, call 313-910-9328 to get in touch with DMC Sports Medicine physician 24/7 regarding your injury. Get more tips and advice from our trainers by following Rehabilitation Institute of Michigan on Facebook.

Robotic Legs at DMC Rehabilitation Institute of Michigan Help Wheelchair Users to Walk

This week, DMC Rehabilitation Institute of Michigan (RIM) became the 8^th rehabilitation hospital in the U.S. to receive Ekso, a wearable, robotic exoskeleton that powers people with lower extremity paralysis or weakness to get them standing up and walking.

Made by Ekso Bionics, Ekso is a ready-to-wear, battery-powered bionic device that is strapped over the user’s clothing. The combination of motors and sensors, along with patient assist with balance and body positioning, allow the user to walk over ground with reciprocal gait.

RIM has been instrumental in the final development and testing of Ekso.  RIM was among the first 10 rehabilitation centers in the country selected by Ekso Bionics to conduct investigational trials and partner in ongoing research. Physical therapists at RIM’s Center for Spinal Cord Injury Recovery will be using Ekso to primarily treat spinal cord injury patients for balance, posture and gait training.

“The Center for Spinal Cord Injury Recovery has a history of seeking out the most innovative and state-of-the-art technologies and therapuetic treatments for improving function and quality of life after a spinal cord injury,” says William H. Restum, PhD, President, RIM. “We believe Ekso is an exciting opportunity to further advance the functional recovery of the patients we serve.”
 

Earlier this year, six RIM patients; five paraplegics and one quadriplegic, participated in an investigational trial of Ekso at RIM. All six patients were able to walk using Ekso. Their emotional first steps were documented on video at http://youtu.be/vv3WH9E1sP4

Ekso Bionics plans to market a unit for personal use in latter 2014. For more information about Ekso at RIM, call 313-745-9932.