Choosing a Restaurant:          

It's important to understand what's on the menu when you eat out.  You can eat healthy if you know what to look for.  Many restaurants offer delicious meals that are low in saturated fats, trans fats and cholesterol.  Best of all, many restaurants will prepare food to order, all you have to do is ask.

If you are trying to lose weight,  avoid restaurants that offer all you can eat buffets or specials, because you may be more likely to eat more food (and more calories) than you need.

If you are familiar with a restaurant's menu, decide what you are going to order before you go.  That will help you avoid the temptation of ordering meals high in fat.

Deciphering the Menu:

It's important to understand what's on the menu when you eat out.  Ask the server if the restaurant has a low calorie menu, or low calorie options on the menu.  You can eat healthy if you know what to look for.

Remember that foods served fried, au gratin, crispy, scalloped, pan-fried, sauteed, buttered, creamed or stuffed are usually high in calories and fat.  Instead, look for steamed, broiled, baked, grilled, poached or roasted foods.

Choose entrees that feature seafood, chicken, or lean meat, and avoid fatty meats.  If you order meat, remove all visible fat and ask the chef to remove the skin from the chicken.

If you're not sure based on the menu description how a meal is prepared or what ingredients it contains always ask the server.  Check the menu items marked "healthy", or ask the server what the healthiest choices on the menu are.

Talking with Your Server:

Don't be shy about asking your sever how particular foods are prepared or what ingredients they contain.  Ask what kinds of oils foods are prepared with or cooked in.  The healthiest oils are monosaturated oils like olive oil, canola oil and peanut oil.  Your next best option is the polyunsaturated oils such as soybean oil, corn oil, safflower oil and sunflower oil.

Ask whether the restaurant can prepare your food to order- for example, by leaving off or going very light on dressings, butter, oils, cheese or other high fat and high calorie items.

Ask if smaller portions are available or if you can share entrees.  If smaller portions are not available, ask for a to go box when the meal is delivered and immediately put half of it away for a later meal.

Ask whether healthy substitutions are available.  For example if a meal comes with french fries, chips or onion rings, ask for a baked potato or a side of steamed veggies instead.  Have a small garden salad with dressing on the side instead of creamy coleslaw.  Always put butter, mayo, salad dressing, gravy and any other high fat/calorie toppings on the side.

Ordering Your Meal:

Avoid ordering before the meal "extras" like cocktails, appetizers, bread and butter because these are often sources of extra fat, sodium, and calories.

Ask for butter, cream cheese, sour cream, salad dressings, sauces and gravies on the side, so you can control the quantity you consume.  Instead of fried oysters, or fried fish or chicken choose boiled spiced shrimp, or baked, or broiled grilled fish or chicken.  Be cautious with high sodium foods such as pickled foods, cocktail sauce, broth or au jus, or soy or teriyaki sauce.  Avoid dishes with lots of cheese, sour cream and mayonnaise.

Be selective at salad bars.  Choose fresh greens, raw vegetables, fresh fruits, garbanzo beans and reduced fat or fat free dressings.  Avoid cheeses, marinated salads, pasta salads, and fruit salads with whipped cream.

Choose desserts carefully.  Fresh fruit, fruit ice, sherbert, gelatin and angel food cake are good alternatives to more traditional fat anc cream based desserts.  Use fat free 1% milk in coffee instead of cream or half-in-half.

For more information on nutrition, exercise and how to get out of pain go to www.performanceplusrehab.com

Healthy and Quick Recipe:

Baby Spinach Omelet

Ingredients:

2 Eggs

1 cup baby spinach leaves

1.5 tsp of grated parmesan cheese

1/2 tbsp of vegetable oil

1/2 tsp of onion powder

1/8 teaspoon of nutmeg

salt and pepper

Directions:

1. Beat the eggs in a bowl.  Add baby spinach and parmesan cheese.  Season with onion powder, nutmeg, salt and pepper.

2.  Pour mixture into a heated skillet with some oil.  Cook for 2 to 3 minutes.  Turn it over using a spatula and cook for 2 to 3 more minutes.

What is wellness and how can it be approached?  Wellness is a concept of incorporating the physical, mental, emotional, and spiritual aspects of a human being.  Wellness can be approached from at least two related perspectives:  Prevention and Holism.

Prevention is the practice of behaviors that minimize the risk of lifestyle related diseases and disabilities.  There are certain risk factors and unhealthy behaviors that contribute to poor health and diseases and there are certain healthy behaviors that contribute to wellness.

Some examples of unhealthy behaviors are high fat diet, smoking, high stress, SEDENTARY LIFESTYLE, alcohol and drug abuse, drinking and driving, excessive sun exposure, poor body mechanics and not wearing seatbelts.  These behaviors lead to many diseases such as coronary heart disease, metabolic syndrome, osteoperosis, stroke, cancer, obesity, hypertension, diabetes, cirrhosis, low-back pain, accidents and emphysema.

Healthy behaviors are healthy diet, maintaining a healthy weight, not smoking, meditation, stress management, REGULAR EXERCISE, moderate or no alcohol, not driving while impaired, protected sun exposure, proper posture and body mechanics and wearing a seat belt.  Healthy behaviors lead to wellness in your physical, intellectual, emotional, social and spiritual aspects of your life.

Holism refers to the integration of the mind, body and spirit for optimal functioning.  The six dimensions of the total person can be identified as emotional, social, intellectual, spiritual, physical and occupational.

So how does exercise specifically benefit your health?  Exercise helps you lose weight, control obesity and maintain a healthy weight.  In addition, it may help prevent and/or control certain risk factors and diseases such as high blood pressure, high cholesterol, blood sugar levels, metabolic syndrome, coronary heart disease, certain types of cancer, diabetes, chronic obstructive pulmonary disease, osteoperosis, osteoarthritis, and back problems.  And if that isn't enough, regular, consistent exercise also helps manage stress and improve your mood.

For more information on exercise and personal training or to set up a free initial consultation contact our Fitness Director Selena Good at 816-232-5113.  See recipe below.

Mustard Roasted Salmon

Ingredients:

1 1/4 pound of wild salmon, skin removed cut into 4 pieces

2 tablespoons whole grain mustard

2 tablespoons 100% pure maple syrup

1 clove garlic, minced

Juice of 1/2 a lemon

Directions:

Preheat oven to 400-degrees Fahrenheit.  Place salmon pieces on a sheet pan lined with parchment paper.  Season with salt and pepper; roast for 10 minutes.

In a small bowl, combine mustard, maple syrup, garlic and lemon juice.  After the 10 minutes of cooking, brush the salmon with mixture and return to the oven for 5 minutes or until salmon is cooked through.

Carrying extra body fat, especially in your waist area, can put you at a higher risk for muskoskeletal problems and health problems.  Too much body fat can lead to high blood pressure, high cholesterol, diabetes, heart disease, stroke and low back pain.

So what does weight have to do with low back pain?  Extra weight (especially in the abdominal area) can create problems with your spine as well as your whole skeletal structure.  People who carry too much weight in the abdominal area may have a pronounced arch in their lower back.  This is caused by trying to counter balance the excess weight in front.  For example, a lot of expectant women will experience low back pain in the last trimester.  Usually their low back discomfort will dissipate after delivery.

Excess weight in the stomach area causes the pelvic to tilt forward causing the exaggerated arching of the lower back.  This condition is called lordosis, also known as swayback.  If steps are not taken to lose the excess weight, the lordosis condition will eventually strain and cause deteoration of the outer fiber disks.  The disk which acts as a cushion between each vertebra in the spinal column, are made up of soft material and are housed by these outer fibers.  The wear and tear on the outer fibers of the disk could cause a rupture of the disk altogether, permitting the soft material inside the disk to extrude and push against the nerve root.  This is most commonly referred to as a herniated disk and these typically occur between the back and side of the vertebra.  This is when the term "sciatica" is used because many times herniations or bulging disk is putting pressure on the sciatic nerve.  The sciatic nerve is the largest nerve in the body and begins from nerve roots in the lumbar spinal cord in the low back and extends through the buttock area to send nerve endings down into the leg.

Not only can excess weight cause back pain, but it also can contribute to problems with your knees, feet and other joints.  Unfortunately a cycle begins when a person gains weight.  They become more sedentary, which increases weight gain and decreases muscle mass.  This in turn can lead to higher risk of injury.  Then, to make matters worse, if a person experiences pain, this will lead to further inactivity.

So how can a Chiropractor break that negative cycle and help you lose weight and get pain free?  People who are overweight are more likely to experience chronic pain and in addition, it usually takes longer for them to heal from injuries.  A Chiropractor can help you by first treating any muskoskeletal pain or injury in your spine, shoulders, elbows, hips, knees and/or ankles.  Also, when you have been out of shape and sedentary it is much easier to injure yourself when you start to exercise.  A Chiropractor not only helps relieve and treat pain, but also educates on proper posture, exercise prescription, nutrition and lifestyle changes.

Healthy Recipe:

Steak & Pepper Fajitas

Ingredients:

1 pound of boneless beef sirloin steak 3/4 inch-thick

1 Cup Picante Sauce

1 tablespoon of vegetable oil

2 medium green or red peppers, cut into 2 inch long strips (about 3 cups)

1 medium onion, sliced

1 tablespoon chopped fresh cilantro leaves

8 (8-inch)  whole grain, lowfat tortillas

4 ounces lowfat shredded Cheddar cheese (about 1 cup)

Directions:

Broil steak to desired doneness (allow 15 minutes for medium), turning once and brushing often with 1/3 cup of the picante sauce.

Heat the oil in a 10-inch skillet over medium heat.  Add the peppers and onion and cook until they're tender crisp.  Sir the remaining picante sauce and the cilantro in the skillet and heat to a boil.

Slice the steak into thin strips and place down the center of each tortilla.  Top with the pepper mixture and the cheese.  Fold the tortilla around filling and serve with additional picante sauce.  Serves 4.

The symptoms we treat using the Graston Technique are Scar Tissue, Plantar Facitis, Tennis Elbow, Golf Elbow and Carpal Tunnel, just to name a few.  The Technique is successful in effectively treating all soft tissue conditions, whether they are chronic or acute and post surgical.  The Graston Technique offers many advantages to the patients such as: decreases overall time of treatment, fosters faster rehabilitation/recovery, reduces need for anti-inflammatory medications, and resolves chronic conditions thought to be permanent.

The Graston Technique is an innovative, patented form of instrument assisted soft tissue mobilization that enables clinicians to effectively break down scar tissue and fascial restrictions.  The technique utilizes specially designed stainless steel instruments to specifically detect and effectively treat areas exhibiting soft tissue fibrosis or chronic inflammation.

The St. Joseph Newspress recently printed a story on Dr.Wells which showed her administering the technique on a patient.  The article was printed Tuesday, November 29th 2011 in the Life Section.  To the patient, this non-invasive technique will feel like a deep tissue massage, but completed in about five minutes.  According to Dr. Wells, the number of treatments needed will depend on the patient and type of injury.  The overall results to the patient will be less pain and inflammation.

Healthy Recipe for the Week:

Crunchy Herbed Chicken Dijon:

Ingredients:

4 (6 ounce) skinless, boneless chicken breasts

1 cup of Panko bread crumbs

1/2 cup fresh flat leaf parsley, chopped

1 clove of garlic, chopped

1 tablespoon of extra virgin olive oil

1/4 cup of Dijon Mustard

Directions:

1.  Heat oven to 400 degrees F.  Mix together all the above ingredients except the dijon mustard. 

2.  Spread the dijon mustard over the chicken and press chicken gently into panko bread crumb mixture.

3.  Place the chicken on a sprayed baking sheet and bake until golden brown and cooked through,  approximately 15 to 20 minutes. 

Another benefit of eating breakfast is that it may reduce your hunger later in the day,  which may help you avoid overeating.  When you skip breakfast you may feel overly hungry later that morning and may be tempted to eat something unhealthy like a donut or something from a vending machine.

Also, when you eat a healthy breakfast it gets you on the road to making healthy choices all day long.  People who eat breakfast tend to eat a healthier overall diet, one that is more nutritious and lower in fat.  Plus by eating breakfast it gives you an opportunity to add more fruits and vegetables to your diet.

Eating breakfast also gives your body more energy for the day.  It may help you engage in more physical activity.  A healthy breakfast refuels your body and replenishes the glycogen stores that supply your muscles with immediate energy.  Skipping breakfast is associated with decreased physical activity.

Lastly, eat protein for breakfast.  Research shows that starting your day with a high protein breakfast can enhance weight loss by curbing your appetite at later meals.  Including protein with your morning meal also helps you stay alert and energized throughout the morning and keeps your blood sugars on an even keel.

Here are some quick and easy breakfast suggestions:

To add protein to your breakfast eat nonfat greek yogurt, eggs, reduced fat cheese, turkey sausage, lean bacon (turkey or canadian), peanut butter on whole grain english muffin

Suggested Healthy Breakfasts that are simple:

- Egg on Whole grain english muffin with grated lowfat cheese melted on top, slice of canadian (can add any veggies to this like mushrooms, onions, peppers, tomatoes and spinach)

-Low fat refried beans and lowfat grated cheese melted in a whole grain or whole wheat tortilla

-Yogurt Parfait-use lowfat, low sugar greek yogurt.  Add your choice of fruit on top of yogurt like strawberries blueberries or bananas

-Yogurt smoothie-Blend together lowfat greek yogurt, strawberries or blueberries, bananas, 1/2 cup orange juice

-Low sugar instant oatmeal, add 1/4 cup walnuts and a 1/4 cup of blueberries

-Natural Peanut butter on whole grain english muffin or whole grain waffles.

 Note:  If you don't have time to eat breakfast at home, keep a Breakfast stash at the office. Below are some ideas:

-High Protein Luna Bar (available at Performance Plus)

-Granola Bar

-Shelf stable milk (such as Parmalat)

-Peanut butter on whole wheat english muffin

-frozen whole grain waffle

-high fiber, whole grain cereal with protein

-yogurt cups or drinkable yogurt

-instant oatment packs

Depression symptoms often improve with exercise.   According to the Mayo Clinic, the links between anxiety, depression and exercise aren't entirely clear-but working out can definitely help you relax and make you feel better.

Exercise helps relieve depression and anxiety in a number of ways.  First of all,  when you exercise you release feel good brain chemicals that may ease depression (neurotransmitters and endorphins).  Exercise also helps to reduce immune system chemicals that can worsen depression.  Exercise also increases your body temperature which may have a calming effect.

In addition,  exercising can help boost your self-confidence.  Meeting small goals and improving your appearance will help you feel better.  Exercise may also help you forget about your worries.  Working out is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.  Also, it may provide a social platform by giving you a chance to meet and interact with others.

Some people form bad habits like drinking too much alcohol to cope with problems.  Form a good habit by exercising your problems away!  For more information about exercise and the brain contact  me at Performance Plus Rehabilitation Center.  I have a special presentation on how the brain affects the body.

Dr. Allyn Smith

The Graston Technique is successful in effectively treating all soft tissue conditions, whether they are chronic or acute and post surgical.  The Graston Technique offers many advantages to the patient such as:  decreases overall time of treatment, fosters faster rehabilitation/recovery, reduces need for anti-inflammatory medications, and resolves chronic conditions thought to be permanent.

The Graston Technique is an innovative, patented form of instrument assisted soft tissue mobilization that enables clinicians to effectively break down scar tissue and fascial restrictions.  The technique utilizes specially designed stainless steel instruments to specifically detect and effectively treat areas exhibiting soft tissue fibrosis or chronic inflammation.

The St. Joseph Newspress recently printed a story on Dr. Wells which showed her administering the technique on a patient.  The article was printed Tuesday, November 29th 2012 in the Life Section.  To the patient, this non-invasive technique will feel like a deep tissue massage, but done in about 5 minutes.  According to Dr. Wells the number of treatments needed will depend on the patient and type of injury.  The overall results to the patient will be less pain and inflammation.

What is strength training?  Strength training as defined by Wikipedia says that it "commonly uses the technique of progressively increasing the force output of the muscle through incremental increases in weight, elastic tension or resistance, and uses a variety of exercises and types of equipment to target specific muscle groups."

Dr. Smith says strength training helps the athlete and non-athlete become stronger, fitter and leaner.  In addition,  it improves balance, coordination, and posture, elevates your mood, burns more calories, and helps prevent and control certain diseases such as heart disease and diabetes.  A strength training workout should be performed at least two or three times a week to be the most effective.  If injury is preventing you from strength training Performance Plus can help you.

Diabetes is a condition where the body has trouble taking glucose from the blood and delivering it to the rest of the body so it can be used as energy.  This is due to a lack of, or inability to use insulin, the hormone required to escort glucose from the your blood to the rest of the body.  Dr. Smith says excercise improves glucose uptake by increasing insulin sensitivity.  Excercise  also helps control your weight and lower your blood sugar level.  In other words, it makes cells insulin responsive, stabilizes blood sugar levels and escorts glucose from your blood cells to the rest of your body.

Poor lifestyle choices such as sedentary living, poor eating habits and weight gain will move you in the direction of medical management.  Take control of your diabetes by managing your lifestyle. 

If you are experiencing complications of diabetes such as neuropathy (burning, numbing or tingling) in your hands and feet we have a program to improve your condition.  Contact Performance Plus today for more information or to schedule an appointment.