A new year means it’s time to look ahead and set goals and losing those few extra pounds is a common one. Sticking to that goal can be tough, but isn’t impossible.
Saying you’re going to work out every day and always eat healthy are not realistic goals. Real life happens and gets in the way.
Instead of all-or-nothing, make small changes in your habits that will become a lifestyle change. Make small goals you are likely to keep. Feeling success as you go along can keep you motivated.
Setting a number of pounds to lose might not work for you. Instead, a goal of being able to comfortably fit into your favorite pants might be what you need to think about.
Fixating on a certain weight can be counter-productive since if you’re lifting weights or doing other exercises, you’re building muscle, and that can weigh more than fat.
Hold Yourself Accountable
If you’ve made a workout date with a friend or hired a personal trainer for a certain number of sessions, you’re more likely to keep the appointments. Simply joining a gym or saying you’re going to run isn’t enough for some people. If you tell someone else about your plans, you’re more likely to keep them.
A food diary can also help keep you accountable because you’re recording everything you put into your mouth. There are also many apps that can help track your food.
Find strength in numbers. You’re not the only one trying to lose a few pounds. Many of your friends are trying to do the same thing, so encourage each other. An email, text, or phone call can do the trick. Be specific about the type of feedback you want. If you want a reminder to eat a healthy dinner, ask for a text just before dinner time. If you want a yoga buddy, ask someone to go to class with you.
Put workouts on your calendar. Find ways to fit extra exercise into your day. Have walking meetings at work instead of sit-down ones. If all you need to do is discuss something with a coworker, it’s just as easy to do it while walking as it is sitting in a conference room.
Plan your meals and go grocery shopping in advance so you’re not coming home tired and hungry and looking for anything you can put into your mouth.
On a related note, try to avoid being too hungry. When this happens, you are more likely to grab whatever is available. Plan healthy snacks to eat throughout the day.
Allow Cheating and Rewards
Depriving yourself of everything you like won’t help with motivation. Allowing small treats can help keep you on track.
Rewarding yourself as you reach the goals you set can keep you motivated. Decide what your smaller goals are and what your incentives and rewards will be for reaching them.
Nobody is perfect, so if you don’t keep to your schedule or suffer a setback, forgive yourself and start again. It only takes 21 days to create a habit.
One of the tools that we use at B3 Medical is the Standard Process 21 Day Purification Program. This program gives you a structured plan for weight loss while purifying, and nourishing your body on your way to creating or maintaining a healthy lifestyle.
If you have any concerns or questions about your health and losing weight, the experts at B3 Medical are here to help. Contact us today.
We have compiled a list of sugar-free holiday desserts with a healthy sweet twist. Please fill out the form below to download the official 2018 B3 Medical – Sugar Free Sweet Tooth Recipe Guide!
- Sugar-Free, Gluten-Free, Low Carb Pumpkin Pie
- Sugar-Free Marshmallows
- Sugar-Free Hot Chocolate
- Sugar-Free Candied Pecans
Athletes need to be in peak condition to meet their goals. Sports medicine is one way to help any kind of athlete optimize performance. Sports medicine physicians specialize in injuries and illnesses that happen because of sports activities or exercise.
You don’t need to be a competitive athlete to see a sports physician. Non-athletes, people who want to begin exercise programs, or weekend warriors can benefit from the knowledge sports medicine doctors have.
Training in Sports Medicine
Doctors who specialize in sports medicine have special training about how to help prevent injuries and how to guide patients through recovery after an injury. It is a medical subspecialty and doctors are often board certified in internal medicine, emergency medicine, family medicine, physical medicine, pediatrics, or another specialty.
The additional sports medicine training is a two-year fellowship and there is a national certification exam. The certifying agencies also require continuing education and a recertification and re-examination every decade.
Common Sports Injuries
Although sports medicine physicians see patients for a variety of reasons, they often treat injuries that happen during exercise or a sporting event.
Common sports injuries are:
- Ankle sprains
- Knee injuries
- Shoulder injuries
- Overuse injuries like tendonitis and stress fractures
- Swollen muscles
- Cartilage injuries
Participation in athletic activities sometimes brings on asthma issues or heat-related impairments. Sports medicine doctors might treat patients in these situations.
If an injury is significant, don’t wait to see a sports medicine doctor. Seek treatment in an emergency room and then see a sports medicine specialist for follow-up care.
Types of Care
The type of care depends on the kind of injury. Treatment can include immobilization and resting at home with over-the-counter medications. Sometimes, surgery is required to repair a tear or to fix bones, although a large percentage of sports injuries do not require surgery.
Physicians and other medical professionals often work with athletes for physical therapy as well as strength and conditioning routines. The goal is to help people get back to doing the activities they love.
Sports physicians provide advice about how to prevent injuries. A training routine can help people maintain their strength.
Nutrition is also an important part of staying healthy and athletic performance. Sports medicine specialists help athletes maintain a proper diet.
B3 Medical is a leader in sports medicine in the Tampa Bay area. Experts at B3 Sports Performance know what it takes to be an athlete of any type. They can help children, teens, and adults keep doing the sports activities they love to do.
With a combination of individual assessments and evaluations, we will treat your sports injury and create a specialized program to get you back in the game. Call today to schedule an appointment.
We’ve probably all heard the saying you are what you eat? What about you feel like what you eat? The bottom line is our food choices can impact our mood. This is because nutrients have the ability to impact our brain’s chemistry, which ultimately affects how we feel.
What’s Happening in the Brain
Foods that contain vitamins, minerals, and antioxidants nourish the brain while processed foods and sugars can impair brain function.
Serotonin is a neurotransmitter that impacts moods among other things. Most of your serotonin is produced in your gastrointestinal tract which has many neurons in it. Because of that, the digestive system guides emotions while working to digest food.
How and What to Eat
How you eat can make as much of a difference as what you eat. Eating at regular intervals can keep your energy up and makes sure your body has enough fuel. Start your day with breakfast. Some research shows eating breakfast can lead to a better mood.
Eat a bit of each food group and make sure you’re getting enough nutrients.
Good Mood Foods
Foods with omega-3 fatty acids like fatty fish, flaxseed, chia seeds and walnuts can sometimes help improve your mood.
Eat brightly colored fruits and vegetables. Consume foods close to how they appear in nature. For example, an apple is closer to nature than apple juice.
Fish, poultry, eggs, leafy greens, and legumes contain lots of dopamine, which is a feel-good chemical. They also contain protein which can help slow how your body absorbs carbohydrates, increasing the release of dopamine and norepinephrine.
Magnesium-rich foods like almonds and spinach can help you sleep better, which in turn can improve mood.
Selenium is also important for moods. Taking too much selenium can be toxic, so try to get yours from food instead of supplements. Seafood, nuts and seeds, lean meats, whole grains, beans and legumes, and low-fat dairy products are selenium-rich.
Vitamin D comes from sunlight and it is also in milk, egg yolks, and soymilk. Keep an eye out for foods that contain folate and vitamin B-12. Vitamin D is important for your mood.
Fiber can slow down how the body absorbs sugar and increases serotonin. There is a lot of fiber in oats, beans, pears, peas, and brussel sprouts.
Fluids help the body flush bad things out, so be sure to drink lots of water each day.
Foods to Reduce
Some processed foods can lead to higher insulin levels and increase inflammation.
Try to avoid foods with added sugars and refined carbohydrates. Candy, soda, juices, and jams can cause blood sugar spikes, impacting mood. The same goes for refined starches like white bread, rice, and crackers.
Limit caffeine intake since too much caffeine can keep you awake at night and impact your mood. It provides a quick boost of energy but then suddenly drops off.
The professionals at B3 Medical can help you figure out what you should be eating. Nutrition counselors will help you through assessments to analyze your specific health needs.
Start your journey to better nutrition by contacting us today.
If we have pain, we want it to go away. Neuromuscular therapy (NMT) can help. Also called trigger point myotherapy, it’s a type of massage that focuses on the soft tissue.
Therapists use alternating levels of pressure on areas where a muscle is having a spasm. It might hurt a bit, but the pressure should relieve the spasm. Let the therapist know if there is intense pain.
How Massage Helps Reduce Pain
When a muscle hurts, it usually means blood is not flowing properly to the muscle and it becomes painful. Since there is not enough blood, there is also not enough oxygen in the muscle. The muscle produces lactic acid because of the lack of oxygen. That lactic acid makes the muscle feel sore. Massaging the muscles can help to release the lactic acid, restoring blood and oxygen flow.
Specifics of Neuromuscular Massage Therapy
NMT treats your pain at the source. Trigger points are often the reason behind most muscle pain. Trigger points are small knots of muscles that can cause pain when they are compressed. The pain can either be at the trigger point or somewhere else in the body. Massage is typically the only way to relieve pain caused by trigger points.
Many things can cause trigger points to flare up including:
- Stress and anxiety
- Poor posture
- Strenuous activity
- Accidents or injuries
During NMT, therapists apply static pressure to the specific areas, stimulating the muscles. The point of neuromuscular massage therapy is pain relief, not relaxation like a typical massage.
When to Try Neuromuscular Massage Therapy
Neuromuscular massage therapy can provide long-term pain relief and is something to try along with other non-surgical approaches.
Trigger points can cause pain and tingling, numbness, muscle weakness, and muscle stiffness. Sometimes, trigger point symptoms can mimic those caused by carpal tunnel syndrome or sciatica and can cause headaches or temporomandibular joint (TMJ) syndrome.
Neuromuscular massage therapists can slowly get deeper and deeper into the muscle to release the pain so even people with intense pain can benefit from neuromuscular therapy since the pressure is often not deep in the beginning.
At B3 Medical, neuromuscular massage therapy is part of the overall approach our professionals take to treat pain. Finding the source of the pain is the best way to treat it, so looking at neurology first helps us to use the spine as a window to the entire nervous system. It coordinates and controls all of the body’s other systems, so it’s a good place to start.
Contact us today for a consultation and see if neuromuscular massage therapy is right for you.
Most people will have back pain sometime in their lives. Almost anything can cause a back injury. Lifting things by bending your legs and keeping your back straight can help prevent an injury, but not everyone remembers that advice all the time.
Bracing the lower back can help by stabilizing and protecting the back. Keep in mind that braces can’t cure your back problems, but they can help reduce pain and promote healing.
When to Use a Back Brace
As with any type of pain, if it is so bad you can’t move without feeling severe pain, see a doctor. The same goes if mild or moderate pain does not go away after a few days.
If the pain is moderate, bracing it as soon as the pain begins can help give enough support to keep you moving. Staying immobile is bad for the back.
Don’t use a brace for more than a few days unless specifically directed by your medical professional. If you use it more, the back muscles can get used to the brace and could lose strength.
Medical professionals often recommend back braces for people with chronic or acute back pain. A custom fit back brace is a very smart idea if you have had a spinal procedure or a spinal surgery, no matter how minimal the surgery. These braces are custom fit to you with added support based on your specific injury. This brace should be used for support immediately following the procedure especially if anesthesia is utilized.
Because of the possibility of friction between the skin and the brace, you might want to wear a shirt under the brace.
Types of Back Braces
There are several types of back braces; soft corset, semi-rigid, and custom molded. All have the goal of limiting the back’s range of motion, but the custom ones are the most restrictive, then the semi-rigid, followed by the soft corset.
There are also braces designed specifically for certain purposes like industrial work and athletic activities.
The prices and materials of the different kinds of braces vary. Some are available in drugstores, others only come after a prescription from a doctor.
No matter which type you buy, make sure the brace fits you and the natural curvature of your spine. It should be in contact with all areas of your back and fit snug, but not too tight. It should be comfortable and feel supportive.
Look for a brace that seems durable and is easy to clean. Materials like nylon, polyester, and rubber are simple to clean.
Some braces have removable inserts for additional support. The adjustability also varies, so look for that. Also, check for padding that might make the brace feel a bit more comfortable.
How Do Back Braces Work?
The types of braces from the drugstore limit the movement in the spine and can relieve the pressure on some parts of the back. They can help improve posture and reduce the load on the lower back and can help make movements like transitioning from sitting to standing more comfortable.
Straps help to tighten the brace around the body, compressing the core muscles and stabilizing the area around the spine. Intra-abdominal pressure (IAP) can counter the forces on the spine, allowing the stabilization.
The medical professionals at B3 Medical can discuss the use of back braces with you. They study the source of your pain and help you get your life back. Contact the office today to schedule a complimentary pain evaluation.