12 Tips for Holiday Eating

Article Featured on Harvard Health

It’s easy to get swept up in the holiday season. This combination of religious and national celebrations can help keep the cold winter away. But the feasts and parties that mark it can tax the arteries and strain the waistline. By eating just 200 extra calories a day — a piece of pecan pie and a tumbler of eggnog here, a couple latkes and some butter cookies there — you could pack on two to three pounds over this five- to six-week period. That doesn’t sound like much, except few people shed that extra weight in the following months and years.

You don’t need to deprive yourself, eat only boring foods, or take your treats with a side order of guilt. Instead, by practicing a bit of defensive eating and cooking, you can come through the holidays without making “go on a diet” one of your New Year’s resolutions.

  1. Budget wisely. Don’t eat everything at feasts and parties. Be choosy and spend calories judiciously on the foods you love.
  2. Take 10 before taking seconds. It takes a few minutes for your stomach’s “I’m getting full” signal to get to your brain. After finishing your first helping, take a 10-minute break. Make conversation. Drink some water. Then recheck your appetite. You might realize you are full or want only a small portion of seconds.
  3. Distance helps the heart stay healthy. At a party, don’t stand next to the food table. That makes it harder to mindlessly reach for food as you talk. If you know you are prone to recreational eating, pop a mint or a stick of gum so you won’t keep reaching for the chips.
  4. Don’t go out with an empty tank. Before setting out for a party, eat something so you don’t arrive famished. Excellent pre-party snacks combine complex carbohydrates with protein and unsaturated fat, like apple slices with peanut butter or a slice of turkey and cheese on whole-wheat pita bread.
  5. Drink to your health. A glass of eggnog can set you back 500 calories; wine, beer, and mixed drinks range from 150 to 225 calories. If you drink alcohol, have a glass of water or juice-flavored seltzer in between drinks.
  6. Avoid alcohol on an empty stomach. Alcohol increases your appetite and diminishes your ability to control what you eat.
  7. Put on your dancing (or walking) shoes. Dancing is a great way to work off some holiday calories. If you are at a family gathering, suggest a walk before the feast or even between dinner and dessert.
  8. Make room for veggies. At meals and parties, don’t ignore fruits and vegetables. They make great snacks and even better side or main dishes — unless they’re slathered with creamy sauces or butter.
  9. Be buffet savvy. At a buffet, wander ’round the food table before putting anything on your plate. By checking out all of your options, you might be less inclined to pile on items one after another.
  10. Don’t shop hungry. Eat before you go shopping so the scent of Cinnabons or caramel corn doesn’t tempt you to gobble treats you don’t need.
  11. Cook from (and for) the heart. To show family and friends that you reallycare about them, be creative with recipes that use less butter, cream, lard, vegetable shortening, and other ingredients rich in saturated fats. Prepare turkey or fish instead of red meat.
  12. Pay attention to what really matters. Although food is an integral part of the holidays, put the focus on family and friends, laughter and cheer. If balance and moderation are your usual guides, it’s okay to indulge or overeat once in a while.

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Why Most New Year's Resolutions Fail and What You Should Do Instead

Why Most New Year’s Resolutions Fail and What You Should Do Instead

Article by Julie Christopher | Featured on Entrepreneur

Did you look forward to the holidays for a short rest to recharge your batteries, reflect upon your business and then start planning for the new year?

Many of my clients share that they enjoy the short break, but then harsh reality of life quickly sets in, and they complain about being tired, overworked and burned out. Can you relate? Most entrepreneurs and executives have high-performance expectations for themselves and can feel disappointed with their lack of progress regarding their health, relationships and their revenues after reflecting upon the past year. That’s when we are now convinced that something’s gotta change, right?

Suddenly, we are empowered and excited by moving into the “New Year.” We come up with all sorts of New Year’s resolution ideas. It’s our chance to start fresh like a new baby. We get in the car and rush to join the gym (again) while setting some great New Year’s resolutions for our body and our business, thinking to ourselves, This is it, this is my new year of success, prosperity and happiness.

A lot of people have great resolution ideas to achieve their goals, like automatic bank transfers for saving money and a new smartwatch to help with weight loss. However, statistics show that only 9.2 percent of people ever achieve their New Year’s resolutions and break free from their bad habits.

I believe that New Year’s resolutions not only don’t work but can make matters worse. Most people live in a safe comfort zone where they have scripted their life with their subconscious mind. The subconscious acts as a recording that repeats the same song over and over again. We might be telling ourselves all day long that we want something different from our past but, in vain, our history plays back by default, and we get the same results.

Do I need to remind you about the definition of insanity? Doing the same thing and expecting different results? Now that I have hopefully touched a sensitive nerve, you are probably asking, “So why do most New Year’s resolutions fail? If they don’t work, then what does work?”

The reasons why most New Year’s resolutions fail

Unfortunately, most of us create too much resistance by injecting too many resolutions and goals into our minds. We write down a long list of stuff like the following.

  • Double business revenues.
  • Get more online reviews.
  • Quit smoking.
  • Quit drinking.
  • Lose weight.
  • Spend more time with friends and family.
  • Read more books.
  • Eat more healthy food or stop eating junk food.
  • Learn to play an instrument.
  • Learn a new skill, like social media marketing.
  • Meet new people.
  • Travel more.

This process results in setting too many expectations and creating unrealistic goals. We end up with a long list of trying to do everything at once, relying on our emotions to keep us motivated until we achieve them.

So, what should you do instead of making New Year’s resolutions?

Change just one of your habits that creates the most change.

I discovered that making just one small change in your daily repetitive routine is a crucial step to alleviate the resistance that comes with change.

Remember that real change takes time, effort and patience. According to research from University College London, it takes about 66 days to completely break an old habit, and it can take much longer to master something new. While you are anchoring this unique pattern of action into your life, you are also uploading a new program in your subconscious. To stay motivated, it is important to celebrate even the smallest positive changes.

As you transform, it is very natural to experience different waves of emotion as you become more aware of how you feel. Honestly, self-awareness is the key to unlock all your potential for success.

21 habits of highly successful people

What do highly successful entrepreneurs have in common? They share productive habits that lead to prolific action which translates into positive outcomes and results!

Ultra-successful people like Bill GatesDaymond John, Oprah, Richard BransonMarcus Lemonis, Deepak Chopra and even Napoleon Bonaparte all share everyday habits that are proven to produce success:

Here’s just a list of the 21 habits of successful entrepreneurs:

  1. They keep a journal.
  2. They talk to themselves in a mirror.
  3. They meditate.
  4. They read.
  5. They embrace their fears.
  6. They know that failure is part of success.
  7. They associate with only positive people.
  8. They set intentions.
  9. They talk to the universe.
  10. They are thankful.
  11. They prioritize their time.
  12. They don’t sweat the small stuff.
  13. They focus on what they can control.
  14. They actively listen.
  15. They enjoy money as a byproduct of their dream.
  16. They don’t count on luck.
  17. They love having fun and celebrate.
  18. They forgive themselves and others.
  19. They never give up but will change when needed.
  20. They don’t make rash or emotional decisions.
  21. They listen to their intuition.

Hopefully, you noticed that most of these new habits are not activities, like going to the gym. Instead, they relate to creating new patterns for your thoughts. Once you change your thoughts, your habits and actions will automatically change, too.

It typically takes 21 days to shift into a new gear, so don’t give up! In his bestselling book Psycho-Cybernetics, author Dr. Maxwell Maltz says the “human mind takes almost exactly 21 days to adjust to a major life change.” Even though his research was originally on traumatic life events, he claims the principle applies “universally” and works just as well on positive changes.

If you can stick with it for only 21 days, you will have an excellent chance to succeed in achieving your goal because you changed just one habit. Commitment is key! You can do anything for 21 days, right?

Don’t worry if you fail for that day, just keep going to the next day and the next day after that. Remember to celebrate your small victories, so you train your subconscious brain to program you for continued success.

Start by doing something about today and don’t waste your time thinking about why it may not work, or you won’t do it. Your one new daily habit will soon replace your motivation, and it will become a consistent part of your life, like brushing your teeth.

The reason you are an entrepreneur is that you are far from average and taking educated risks gives you an edge. You rise up daily, make life-changing decisions, and you hopefully perform better every day by overcoming challenges and solving other people’s problems. You can do this!

New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area. New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders. Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more. If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.
9 Tips for a Healthy Thanksgiving

9 Tips for a Healthy Thanksgiving

Thanksgiving only comes around once a year, so why not go ahead and splurge? Because gaining weight during the holiday season is a national pastime. Year after year, most of us pack on at least a pound (some gain more) during the holidays — and keep the extra weight permanently.

But Thanksgiving does not have to sabotage your weight, experts say. With a little know-how, you can satisfy your desire for traditional favorites and still enjoy a guilt-free Thanksgiving feast. After all, being stuffed is a good idea only if you are a turkey!

Read more


Avoid Common Winter Injuries with These Helpful Tips


Thanks for these tips from OIP!

If you’ve experienced an injury or pain while performing a wintertime activity, you are not alone. Personal injury during winter is likely to occur from performing simple activities, especially if you aren’t prepared to prevent an incident. From your back, shoulder and neck to joints and knees, pain and injury in these areas are commonplace during the winter.

The good news? Preventing winter injuries is possible, and you can enjoy the season without unnecessary pain and stiffness. Read on to discover information about winter back injuries, winter shoulder injuries, and — most importantly — health and safety tips to avoid any orthopedic winter injuries.

What Are the Most Common Winter Injuries?

Winter weather conditions bring with them a variety of potential risks for personal injury, as well as injury to others. Some of the most common winter incidents that lead to personal injury include:

  • Falling on ice and snow
  • Experiencing muscle strain from shoveling snow or scraping ice off the car
  • Driving and motor vehicle collisions
  • Accidents while playing winter sports and activities

Not all incidents will cause severe injury, but some winter accidents can be quite serious, especially for certain age groups and for people suffering from previous injuries.



Slipping and falling on ice can be a scary experience. Ice can be difficult to see both at night and during the day. What looks like water pooled on the pavement can actually be a sheet of ice. You could step off the curb and right onto a slippery ice patch. When this happens, severe injury can occur if you fall to the ground. You may be able to recover and only skid briefly, but even if you don’t end up falling, you can wrench your back or experience another kind of injury in your attempt to recover.

Anyone is in danger of injuring themselves by falling or slipping on ice or snow, but seniors are especially at risk. In fact, according to the CDC, falls are the leading cause of injury among older Americans, and winter weather conditions only exacerbate that concern.

There are a variety of potential injuries that can occur from falls on ice, but the most common include the following:

  • Bruises
  • Head or brain injuries, including concussions
  • Ankle strains and twists, and other kinds of muscle sprains and ligament strains
  • Broken bones, most commonly hip and wrist fractures
  • Back injuries, including spinal compression fractures
  • Injuries to the spinal cord

Prevention is always the best method to avoid a slip or fall on icy days, and there are a few things you can try to keep you and your family safer:

  • Wear proper footwear made for icy and snowy conditions.
  • Keep your stride shorter and avoid long steps.
  • Slow things down — try not to rush or run outdoors.
  • Keep de-icer or sand on hand for when things get slippery around your house.
  • In case of injury, always have your cell phone handy.
  • If you need to do outdoor chores, take your time and don’t hurry.

Unfortunately, even with the best preventative measures, accidents happen. Skeletal and muscular issues arise every winter when people fall on ice or snow. If the fall is serious, you may need to call 9-1-1 or go to the ER immediately.



One of the most loathsome winter jobs is shoveling the driveway and sidewalk. It can take a long time and require a lot of physical exertion. The low temperatures make the task of shoveling snow even more unpleasant. The repetitive actions of twisting and lifting while shoveling can cause severe strain on the body. All it takes is one muscle to be pulled the wrong way for your back, neck or shoulders to seize up.

Snow shoveling can be a potentially risky duty that can cause severe injury. A national study found that over the course of eleven years, there was an average of 11,500 emergency room visits due to snow shoveling injuries. The most common injuries reported were soft tissue injuries mostly to the lower back region. Among the remaining injury reports, lacerations and fractures were also reported, including injuries to the hands, arms and head.



Most of us must continue to work and carry on with our normal, everyday activities even in snowy winter weather conditions. But if you aren’t prepared for winter driving conditions and don’t take the proper safety precautions, you can put yourself and others at risk. A study found that over a period of ten years, there were over 445,000 people injured as a result of weather-related vehicle collisions. The winter weather brings with it all kinds of potentially hazardous road conditions, such as:

  • Wet pavement
  • Sleet and slush
  • Full coverings of snow and ice


One of the most enjoyable parts of winter is the fun you and your family can have with all kinds of winter activities and sports. From ice hockey and skating to skiing and snowboarding, there are plenty of ways to stay active and have fun in the winter. For kids especially, sledding and tobogganing are some of the best childhood memories of their winter seasons.

These winter activities can be quite risky if you aren’t practicing safety. Falls and collisions in many winter activities can cause several forms of injury. Broken bones and stiff muscles and joints are some of the most frequently reported injuries when it comes to outdoor sports and activities. Running outdoors along the sidewalk or on trails can also pose safety risks if the pavement isn’t salted and the trails aren’t properly cleared.



These incidents produce various types of injuries, which can range from mild and easily treatable to severe and long-term. Some of the resultant injuries from these winter accidents most commonly include:

  • Head injuries
  • Shoulder injuries
  • Back injuries
  • Neck pain and tension
  • Knee joint pain and soreness
  • Wrist sprains
  • Elbow fractures and dislocation
  • Ankle sprains and strains
  • Hip fracture and soreness


Head injuries occur during the winter as a result of any number of incidents. Most commonly, falling on ice and hitting your head on the pavement can lead to a potentially serious brain injury. If this occurs, it will need immediate treatment by a physician. A brain injury can be difficult to treat, and often the symptoms won’t be noticed until long after the injury has occurred.

Head injuries can occur during winter activities like tobogganing, snowboarding and skiing, or one can also occur as a result of a motor vehicle collision, which has the potential to lead to serious long-term health consequences.


Shoulder injuries commonly occur when you fall on icy pavement. When your shoulder meets contact with the hard ice-covered pavement, dislocation can occur. This damage to the shoulder joint can be quite severe and leave you suffering from soreness and bruising for a long time afterward.

A torn rotator cuff can happen as the result of repetitive overhead motions from winter sports or shoveling snow. This muscle tear can leave you feeling sore and stiff and may result in a chronic injury as well.


There are plenty of winter incidents and activities that can cause a back injury. The most common injury associated with shoveling snow is to the back, specifically the lower back. Back injuries can also be the result of a serious fall on the icy pavement or on the stairs. Falls during winter sports and activities can also result in a back injury.

Another common way to injure your back during the winter time is by scraping your car’s windshield to remove ice and snow. The bending and leaning motion your body performs while reaching across to scrape the ice can result in pulled and strained back muscles.

Depending on the level of severity, treating a back injury with heat may help to relax sore muscles. An injury that is caused by a fall on ice may damage your spine, so treatment by a physician will be required.


Like back and shoulder injuries, neck injuries can occur due to a number of different winter incidents. The repetitive motion of shoveling snow can certainly lead to stiffness and soreness in the neck muscles. Neck injuries can also happen when scraping snow and ice from your car’s windshield when your muscles become strained from leaning and reaching.

These injuries can usually be treated with a heating pad to relax tense neck muscles. If a neck injury is caused by a fall or a motor vehicle collision, it should be treated at the emergency room.


High-impact winter sports can be very damaging to your knees over a period of time. This type of injury usually occurs while performing activities and sports such as skiing and snowboarding, where your knees are absorbing the shock of hard landings. Running outdoors on pavement can also cause a similar injury to your knees. The best thing to do with a knee injury is to take it easy until it heals, avoiding any high-impact activities.


A fall on the icy pavement can cause wrist injuries such as fractures and strains. When you take a fall, your natural instinct is to extend your arms and brace your fall with your hands. The impact of the fall on your hands can cause a severe wrist strain or even fracture.

The result can be a serious injury if not treated properly. Your wrist may heal improperly, which could lead to chronic pain later in life.


Like wrist injuries, elbow injuries can also arise from a fall on icy pavement. When you extend your arms to brace your fall, not only do your wrists take the impact but your elbows do as well. Your elbow could become dislocated if the impact is so significant that it pops your bone out of position. Otherwise, a more potentially severe injury could be an elbow fracture. This can lead to long-term pain if not treated properly.


Falls on slippery, icy pavement can also cause ankle injuries. When you struggle to recover your balance after slipping on ice, you can easily roll and twist your ankle. This may end up being a muscle injury whereby the tendon has been strained. Otherwise, a certain type of fracture in the ankle bone can result if more impact has been felt. This type of fracture can be caused not only by a fall on iced-over sidewalks, but also due to winter sports injuries.


Slips and falls on icy roads and sidewalks can result in many different types of broken bones, fractures and injuries. But one of the more severe injuries occurs when a fall is so hard and sudden that it fractures the hip bone. This can be a very difficult injury to repair, and it can also cause chronic, long-term pain. This injury especially affects seniors who are predisposed to osteoporosis or previous hip injuries. This injury should certainly be treated as an emergency by a physician.

Age Groups and Demographics Most Affected

Certain incidents and their resulting injuries may affect certain age groups more than others. It’s important to apply appropriate safety measures, so everyone can stay safe during the winter.



Children are susceptible to falls. They can easily fall and injure themselves if they can’t reach handrails or don’t have proper balance. If your child experiences a fall, it’s important to first assess their head for any injuries and then check for elsewhere, like wrists and elbows.

Children especially enjoy their time sledding and tobogganing, which can put them at risk for injury. Be sure to always supervise kids during winter activities and provide them with helmets to protect their heads.


Like children, seniors are also at a higher risk of slipping and falling on icy pavement. Seniors can easily lose their footing and take a fall that can put them in severe danger. Seniors who have suffered in the past from hip injuries could further damage their hips or back. Seniors should be accompanied and helped down driveways and across parking lots to ensure they are stable and have the support to walk safely. Seniors with mobility issues may want to consider motorized scooters during the winter months for extra safety precautions.


Adults with previous back, neck and shoulder injuries are also at risk to be severely injured in any of these winter incidents. A slip or a fall can trigger a past injury and can cause further damage. Additionally, adults with a predisposition to osteoporosis are also at higher risk for broken and fractured bones if involved in a collision or a fall.


Adults who remain active throughout the winter months are also at greater risk for injuries if proper safety precautions aren’t followed. Adults who ski and snowboard should be advised that, without the proper equipment, they can be at risk for head injuries as well as neck, shoulder, knee and ankle injuries.

People who run in the winter should be advised to use properly cleared and salted trails and sidewalks, so they don’t risk slipping and falling.


Though many of these winter accidents can be quite common, they are easy enough to prevent by following specific steps.

  • Thoroughly and regularly salt driveways, sidewalks and stairs
  • Walk carefully across parking lots and provide children and seniors with additional support
  • Stretch before performing any physical exercise
  • Stay hydrated while exercising and shoveling snow
  • Ensure proper footing when shoveling snow or scraping ice off the car
  • Wear a helmet and protective equipment during winter sports
  • Always supervise children playing outdoors in the snow
  • Before shoveling or scraping, make sure to properly stretch

Most businesses and shopping centers take precautions to salt their parking lots and sidewalks once winter hits. Even still, patches may be missed or ice may have formed since the last salting. When rushing into stores and shopping centers, slow down and take your time to carefully walk across the parking lot. Look for areas that have been clearly salted or do not appear wet. Hold onto children and seniors to help stabilize them as you walk across the parking lot or driveway and indoors.

For back injury prevention, it is advised to stretch lightly at first, then move into a deeper stretch. If you are going to be shoveling snow, then it’s important to stay well-hydrated and take frequent breaks so as not to exhaust your body and muscles.

When performing winter sports and activities, be sure to always have the proper protective equipment, like helmets, to prevent head and other serious injuries. If you have access to a gym or can use a treadmill at home, it will prevent any risk of slipping and falling while running outdoors during the winter.

If you choose to run outdoors, go with a buddy and be sure one of you carries a cell phone to call for help in the event of an injury. Familiarize yourself with your running route ahead of time to ensure it’s an area that has been salted and cleared of ice and snow.


Winter weather can make driving more difficult, which means it can put yourself and others at risk of injury. In order to prevent motor vehicle collisions, follow these winter driving safety tips:

  • Have proper winter-grade tires installed on your car
  • Store an ice scraper in your car
  • Keep windshield washer fluid full
  • Have your vehicle inspected, especially breaks
  • Have a winter safety kit in your trunk, including a high-visibility safety vest, gloves and jumper cables
  • Keep a first aid kit in your car
  • Never drive without a cellphone
  • Limit the time spent driving in the dark


If you or a family member suffers a winter injury, it’s important to first assess the severity level. Sometimes muscle injuries can be treated with ibuprofen and by applying ice or a heating pad (whichever is more comfortable) or taking a warm bath. However, more severe injuries will need to be treated immediately by a professional. If you suspect broken or fractured bones or a head injury, report it to a physician right away, visit the emergency room or visit your orthopedic injury clinic.

Educate yourself and your family about the potential incidents and accidents that can occur during the winter, and you’ll be much more prepared to prevent them. If a serious injury occurs, be sure to contact us to schedule an appointment with a doctor who can treat you for your specific injuries. Follow these winter injury prevention tips, and you can enjoy a happy and safe winter season.


New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

raking leaves proper technique

‘Leave’ Raking Back Pain Behind with These 7 Tips

Article found on UPMC Centers for Rehab Services here: http://share.upmc.com/2017/10/7-leaf-raking-safety-tips/

Autumn brings colder weather, fall sports, and colorful foliage on the trees.

The changing season also brings new chores and outdoor work, along with the potential for injuries while accomplishing these tasks. Leaf raking is one such task, with injuries ranging from strained back muscles to twisted knees.

The following tips can help make leaf raking a breeze this autumn.

Tips for Safe Leaf Raking

Stretch it out

Stretching or warming up before you begin is an important step helping prevent back pain when raking leaves.

“It is important to stretch or warm up the muscles involved in raking leaves beforehand to avoid any injury,” explains Michael Balandiat, an occupational therapy team leader at UPMC Centers for Rehab Services-Chapel Harbor. “Consider taking a short walk to stimulate circulation prior to leaf raking.”

Take 10 minutes to stretch properly and warm up your muscles. Areas of the body to focus on when stretching include the neck, back, hips, torso, wrists, and shoulders. Getting your heart rate elevated slightly will also help as you prepare to rake.

Keep proper form

Using proper form when raking leaves can significantly reduce the chance of injuries.

“Hold the rake handle close to your body and keep one hand near the top of the rake for better leverage,” explains Michael.

Stand with legs slightly bent and weight distributed evenly. Be sure to place the forward foot in position first, then follow with the hips and the rest of the body to ensure proper posture.  Try to maintain an upright posture and avoid twisting. Switch hands every few minutes to prevent overuse on one side of the body.

Avoid back pain during leaf raking with these tips

Lift properly

Improperly lifting heavy bags of wet leaves is one of the most common ways to sustain an injury while raking. Using proper lifting techniques lessens your chance of getting hurt.

“When lifting bags of leaves, keep the back straight and bend with the knees and hips. Lift manageable loads and allow the legs to do most of the lifting,” says Michael. “Try to avoid twisting and straining— especially if lifting heavy bags alone.”

Don’t pile too many leaves into one bag – especially if they are wet. If possible, rake leaves onto a tarp and have another person help move the tarp. If you must stoop to pick up leaves, face the pile and do not twist as you lift. Just make sure to keep the load light and be careful to use good body mechanics when lifting the tarp.

Use correct sized rakes

Many people do not realize it, but it is possible to injure yourself by using a rake that is the wrong size. A rake that is too long or too short will place unnecessary strain on the back, arms, and torso. Using a rake that is larger than normal may seem like an easy way to gather more leaves, but it can cause unnecessary straining and reaching. The rake should be a comfortable length when moving up and down. Using a lightweight, ergonomic rake can ensure that your elbows are slightly bent and help you maintain good posture while raking.

“Rakes that have padded or adjustable handles can reduce stress on your hands and back,” adds Michael.

Wear the right stuff

The clothing worn for leaf raking might not seem like it matters but it plays a large role in preventing injuries.

“Comfortable shoes with adequate arch support and non-skid soles provide the support needed for the length of time most people are on their feet while raking,” says Michael. “They can also help to reduce strain on the back and can prevent slipping on wet leaves.”

Gardening gloves with non-stick palms can help prevent blisters and save hands from jagged twigs and thorns. Wearing loose, breathable layers helps maintain body temperature. And remember to use sunscreen.

Take a break

Some people want to power through and get the raking done as quickly as possible. Taking short breaks to catch your breath, drink some water, stretch your muscles again, and admire your progress is more beneficial.

“A good rule of thumb is to take a 10- to 15-minute break for each hour of strenuous activity,” says Michael. “Your body will thank you.”

Don’t overdo it

Tackling the entire yard at one time can seem like an overwhelming and daunting task. Dividing up the yard into sections and committing to a section or two at a time can make things more manageable.

Safe Yard Work: Don’t Ignore Warning Signs

Sudden, sharp pain, or dull, incessant aching pain while raking leaves should never be ignored. Stop working if pain persists.

Listening to the signals your body is sending helps you understand when to stop before injuries occur. Reward a hard day’s work with a warm bath or shower to soothe achy muscles, and gentle stretching to cool down. If pain persists, especially after proper precautions and healing methods have been exhausted, talk to your doctor.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions ó such as sports injuries and fractures ó to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.




Santa’s top 10 holiday health tips

From: http://www.news-medical.net/news/20091210/Santas-top-10-holiday-health-tips.aspx

Santa Claus is coming to town – and Christmas eve is the one night that he must be healthy for his madcap, round-the-world dash. Like us, he’s under quite a bit of stress this time of year. While we have crowded stores, visiting relatives, and lots of sugary treats that can strain our immune system, he has elves working feverishly round-the-clock, bickering reindeer, millions of letters to read, and frosty winter weather.

How does he stay healthy? Check out Santa’s top 10 holiday health tips, courtesy of Bionorica USA, maker of safe and effective all-natural herbal remedies including Sinupret® for Kids, and pediatrician Dr. Bob Sears, co-author of the Sears Parenting Library Series (and rumored to be Santa’s personal health coach).

Chill on the Candy Cane Consumption. Too much sugar lowers our immune system’s ability to keep us healthy. Dr. Sears suggests having just one small treat a day, and Santa (reluctantly) agrees. Cooks can re-think their menus and find ways to include more seasonal fruits and vegetables.

Beware of Excess Christmas Cheer. Beverages are a big part of holiday celebrations, but limit sugary drinks to special treats. Drink plain water for thirst, or herbal teas. Santa likes to pack a thermos of tasty hot tea in his sleigh!

Take Those Multivitamins. Start your day the Santa way, with an all-natural, dye- and preservative-free daily multivitamin to get all the essential nutrients you may not get through diet alone.

Look for Natural Health Support. The Clauses understand the healing power of nature and how remedies from plants can boost your immune system. Look for plant-based natural remedies with a proven track record for safety, effectiveness, and no harmful side effects.

Don’t Take a Holiday From Exercise. Exercise is another big booster to the immune system. While it’s tempting to plop in front of the TV after a tough day in the toy factory, Santa tries to stay active (with Dr. Bob’s help). Fresh air is great too, if the North Pole weather permits!

Read the Directions on Any Health Products. This is especially important for children’s over-the-counter products. Santa warns that reported complications have occurred when:

  • Children are given more than one medication;
  • Multiple medications contain too much of the same or similar active ingredients;
  • Dosage directions are not properly followed.

Be Vigilant When Traveling. Watch the air quality and temperature. Winter air can be drier; moist air is healthier to breathe. Going through all those climate zones, Santa packs a nasal saline solution to keep air passages moist, and uses natural products that support good respiratory function.

Moisturize the Air in Your Home. Run a vaporizer or humidifier in your room at night, or take a steamy shower. Santa will appreciate the nice moist air when he stops by with his big bag of gifts.

Get Your Rest. As the days get shorter and the nights longer, we all need more sleep. Dr. Bob says children (and elves) should aim for at least 8 to 10 hours of quality sleep each night. (Remember, Santa sees you when you’re sleeping, and knows when you’re awake…)

Practice Healthy Habits. The holidays are a time for sharing – but not things like cups, plates, silverware, food or drinks. Mrs. Claus wipes down surfaces often and puts out plenty of hand sanitizers and wipes at Santa’s workshop, where all the elves frequently wash their hands.

“Have yourself the merriest – and healthiest – Christmas ever!” says Santa. “Happy Holidays!”

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Black Friday Weekend Health & Fitness Tips: Recover From The Food Coma & Shop Healthfully

We found these great tips from the Beauty Bean and wanted to share. These are great for ANY marathon day of Holiday shopping!

By Liz DiAlto

This holiday weekend, cure your Thanksgiving hangover (whether it’s food induced, alcohol induced or a combo of the two!) with these bounce back tips:

Start out your day with a large, room temperature glass of water with lemon. Stick with room temperature so the body doesn’t have to expend extra energy to heat cold water to body temperature and add some lemon because, although it tastes acidic, once it interacts with the body it turns alkaline. (Without boring you with the exact science, the gist is that disease cannot live in a high alkaline-low acid body, so starting off your day by nudging your pH back in the alkaline direction is a smart move!)

Need a little detoxifying? Add a pinch of cayenne pepper to that water.

Eat a healthy, balanced breakfast. We recommend an egg white omelette with some green veggies in there, green juice, oatmeal with almonds or walnuts or an apple with almond or natural peanut butter.

Wear sneakers. We’re all about fashion and style, but this is the Olympics of shopping days and you need to get your priorities straight. To maximize your ability to bob and weave in and out of aisles, sale racks and precarious line situations and to minimize the aches, pains and blisters at the end of the day, sneakers are the pick.

Park as far away from the entrance as possible. Not only do you waste precious shopping minutes and risk unnecessary parking lot confrontations (we believe you, you signaled first!) by trying to find a great parking spot, but also you miss out on the opportunity to get in a bit more fitness (perfect for countering that extra helping of Thanksgiving pie!).

Don’t you dare stand still on that escalator, miss! And while you’re at it, take the stairs if that’s an option.  Since you’re probably not waking up early for a pre-shopping workout, (if you are: high five to you and we apologize for underestimating you!) be efficient and get fit while shopping (even more so when you’re carrying bags!).

Stay hydrated and beware of the food court. We know it would be asking a lot to suggest packing a healthy lunch, but you should definitely keep a bottle of water on hand.  If you find yourself in the food court, steer clear of fast foods, fried foods and super high sodium foods. We know, food court chinese food is so good, but the day for overindulging was yesterday, so make better choices today.

Healthy foods that travel well!

Squat over the toilet. Use good form, squeeze your glutes, abs in nice and tight and feel that burn (you think we’re kidding, but this may be your only chance at toning that booty today!)

Make the most out of your time in line. Again, this may be your only time for toning today so think about contracting your core muscles as if you were holding a plank (without holding your breath) for 30-60 seconds at a time, squeeze your glutes for counts of five, alternating between contracting and relaxing and, if you don’t mind looking a little silly, do some calf raises.

Happy Holidays and Happy Shopping!

How to stick to your fitness goals throughout the holidays!