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.
When our lives get busy and stress takes over, we tend to indulge in comfort foods. Most comfort foods don’t actually reduce your level of stress, however, there are some foods that can.
Vitamins and Minerals
Foods that are high in vitamin C can help give your immune system a boost when you’re stressed. They can also help lower cortisol levels in your body, which is the stress hormone. Oranges, berries, kale, peppers, and kiwi have a lot of vitamin C in them. Blueberries contain a lot of vitamin C and other antioxidants.
Magnesium is also good for handling stress. Low levels of magnesium can cause bad moods, fatigue, insomnia, and high blood pressure. Leafy green vegetables like spinach contain a lot of magnesium. Beans and brown rice have a lot, too.
Folate is also important because it helps produce dopamine, the brain’s pleasure chemical. Spinach and other leafy greens contain a lot of folate. Asparagus is another good source of folate.
Avocados also have a lot of folate and other vitamins and minerals in them like B vitamins which help keep nerves and brain cells healthy. They also contain a lot of potassium which helps keep blood pressure low.
Oatmeal is a complex carb that doesn’t spike blood sugar because the body digests it slowly.
It’s also warm and comforting. Add some berries and nuts and it could be a good way to help your brain generate serotonin, a destressing neurotransmitter.
Make it with milk and increase the stress-relieving powers. Milk contains a lot of antioxidants and B vitamins. The protein lactium has a calming effect on the body and there is also a lot of potassium in a glass of milk.
Nuts and Seeds
The hand-occupying task of shelling nuts can help reduce stress in some ways, but the nuts inside also have stress-relieving benefits.
Pistachios contain phytonutrients that help support cardiovascular health.
Almonds also contain a lot of vitamins B2 and E which help the immune system during stressful times.
Cashews contain a lot of zinc, a mineral that helps reduce anxiety. They also contain a lot of omega-3s and protein. But cashews and other nuts also have a lot of calories, so eat them in moderation.
Flaxseed, pumpkin seeds, and sunflower seeds contain a lot of magnesium.
This is the advice we’ve all been waiting for. A bite of dark chocolate can help reduce stress hormones. Dark chocolate also contains antioxidants that can help lower blood pressure and improve circulation. Look for the kinds of dark chocolate that have at least 70 percent cocoa. Remember, a bite, not the entire bar.
What to Avoid
To keep stress levels regulated, avoid refined sugars. They give a quick boost of energy and then a sugar low follows. The same happens with white carbs like potato chips, flour, bread, and pasta.
Caffeine can also cause jitters, heart palpitations, and insomnia if stress levels are already high. Opt for decaf or herbal teas instead. Many herbal teas can help reduce stress hormones.
If you need help reaching your nutritional goals, the professionals at B3 Medical can help. Contact us today.