Can yoga improve your mindful well-being?

Posted by Nina Hamza, MD on May 24, 2016 2:51:36 PM

I first heard the term mindfulness only about five years ago. I was listening to MPR on the car radio while they reviewed a book about mindfulness. Ironically, I don't remember the name of the book because I wasn't paying attention. The concept was fantastic in its simplicity.

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Topics: Wellness

Can yoga reduce lower back pain?

Posted by Nina Hamza, MD on May 17, 2016 10:00:20 AM

Back pain is tricky. It's frustrating for both patient and physician. It's no wonder we, as primary care providers, end up referring back pain to physical therapists, chiropractors, pain management specialists, neurosurgeons and orthopedic surgeons. We'll take help wherever we can get it, in the hope of making our patients feel better.

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Topics: Fitness/activity

What are the benefits of practicing yoga?

Posted by Nina Hamza, MD on May 10, 2016 1:09:10 PM

So many of my recent conversations with friends and family have started with "When I turned 40." Here's another one: When I turned 40, I decided to try some new exercises that could potentially take me through my elder years.

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Topics: Wellness

Outdoor running: How to transition from the treadmill to the road

Posted by Jessica Hess, MA, ATC. on May 3, 2016 4:36:37 PM

AdobeStock_78720615.jpegHave you spent most of the winter months running on a treadmill at the gym? Now the weather is getting warmer and you may be ready to transition to running outdoors; however, this transition may be harder than you think. Here are some helpful tips to prevent injury and keep you moving.

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Topics: Fitness/activity

Learning to run again after taking time off

Posted by Adam Gifford, MS, ATC, Ridgeview Rehab Specialties Athletic Trainer on Apr 26, 2016 1:40:19 PM

run-750466_1920.jpgThe winter season hits and we tend to put running on hold. Now that spring has sprung, you may feel the urge to start running again. However, getting back into the swing of things can be a little difficult if you haven't run for the past four to five months. Here are a few tips to get back in to training for those 5k, 10k, half and full marathon races.

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Topics: Fitness/activity

Creating a wellness plan you'll follow

Posted by Jessica Hess, MA, ATC. on Apr 19, 2016 9:13:21 AM

Whether it's to improve your fitness or reduce your health risk, creating goals and choosing good health is tough. You will run into obstacles along the way. How you set your goals and how you cope with setbacks will help determine your success. Remember, change takes time. Strive for progression, not perfection.

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Topics: Fitness/activity

I just sprained my ankle: Should I be concerned about re-injury?

Posted by Marielle Gatenby, MA, ATC Certified Athletic Trainer, Ridgeview Rehab Specialties on Apr 13, 2016 1:15:31 PM

AdobeStock_76801345.jpegThe short answer is yes. Research has provided us with a better understanding of the long-term effects of "walking off" an ankle sprain. 

The 2013 National Athletic Trainers' Association position statement: Conservative management and prevention of ankle sprains in athletes, states, "individuals who sustain initial ankle sprains demonstrate high recurrence rates, prolonged symptoms, diminished quality of life, reduced physical activity levels across the lifespan, a propensity to develop chronic ankle instability and an increased risk for ankle osteoarthritis.

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Topics: Fitness/activity

Considering quitting tobacco? A group setting may be right for you.

Posted by Jennifer Jerde, Lead RN, Health Navigator, Ridgeview Delano Clinic on Apr 5, 2016 8:32:53 AM

  • You've been thinking about it for a while, but you are just waiting for "the right time" to quit smoking or chewing tobacco.
  • You know you'll be able to do it when the time is right. Or, you fear you won't be able to, so why even try.
  • Or maybe, you haven't seen any of the harmful effects of tobacco affect you yet, so there's no real motivation to quit.

Do any of these statements sound familiar? These are all comments from participants in Ridgeview's past Quit for Life Group Tobacco classes. I wish I could share with you the magic secret to successfully quitting tobacco. But let's face it, there's no magic secret. Successfully quitting tobacco is a combination of factors including, but not limited to:

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Topics: Wellness

Weight loss help: Ending the two-step shuffle

Posted by Sally Simcox, Therapeutic Coach, Ridgeview Bariatric and Weight Loss Clinic on Mar 30, 2016 11:10:40 AM

How often do you feel that you take two steps forward and one step backward as you try to affect change in your life? Throughout our lives, we fight the battle of weight loss, with the ups and downs, the loss and regain, and it appears to be a never ending cycle.

If you find yourself in a cycle you're familiar with, it may be time to pause and redirect your energy.

Motivational strategies for living our best lives typically begin with "sticks" or "move away from" strategies. Let me give you some examples of what those would look like or sound like:

  • I don't want to be heavy
  • I don't want to be on medications
  • I don't want to die
  • I'm not good enough
  • No one loves me
  • I'm lazy

These are all things we DON'T want and we hope to "move away from" them. The problem with a full-on "move away from" strategy is that you're running from something. This approach takes serious energy, so that the closer you get to your desired outcome, the more exhausted you become from trying to achieve it. If you are able to get to where you want to be with this strategy, there is a high likelihood that you won't be able to sustain or maintain where you are. WHY? Because you no longer carry the sticks that you used to beat yourself up with to get there in the first place. So, you'll end up doing the two-step shuffle. When you slide back, you'll start beating yourself up again in order to get motivated to continue on your journey. Two steps forward, one step back. One step forward, two steps back.

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Topics: Wellness

Metabolism and weight loss: How you burn calories

Posted by Ridgeview Bariatric & Weight Loss Center on Mar 23, 2016 3:04:30 PM

You've probably heard people blame their weight on a slow metabolism, but what does that mean? Is metabolism really the culprit? And if so, is it possible to rev up your metabolism to burn more calories?

Contrary to common belief, a slow metabolism is rarely the cause of excess weight gain. Although your metabolism influences your body's basic energy needs, it's your food and beverage intake and your physical activity that ultimately determine how much you weigh.

Metabolism: Converting food into energy

Metabolism is the process by which your body converts what you eat and drink into energy. Even when you're at rest, your body needs energy for all its "hidden" functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.
The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate — what you might call metabolism. Several factors determine your individual basal metabolic rate, including:
  • Your body size and composition. The bodies of people who are larger or have more muscle burn more calories, even at rest.
  • Your gender. Men usually have less body fat and more muscle than do women of the same age and weight, burning more calories.
  • Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.

In addition to your basal metabolic rate, two other factors determine how many calories your body burns each day:

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Topics: Diet and Nutrition

Medical and health information presented here is intended to be general in nature, and should not be viewed as a substitute for professional advice. Please consult with a health care professional for all matters relating to personal medical and health care issues. In case of an emergency, please call 911. 

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