Best and Worst Foods for Diabetics

What role does your diet play in your diabetes? As it turns out, your diet plays a significant role in managing, and even reversing, type 2 diabetes. In a recent study, nearly half of all people who adhered to a six-month diet plan lost an average of 30 pounds and completely reversed their type 2 diabetes. While a diet may not cure diabetes alone, the study shows it can play a huge role in increasing your quality of life. Here are some foods you should eat, as well as some to avoid.

EAT – Leafy Greens

Spinach, kale, arugula, collard greens, and Swiss chard are some leafy greens that offer a lot of nutrition while being low in calories and carbohydrates. They also are a great source of antioxidants which can help improve your insulin sensitivity.

AVOID – Soda

Soda, and other sugary drinks should be the first and foremost food to avoid for diabetics. They have been proven to increase insulin resistance and raise your blood sugar. Opt instead for unsweetened tea, water, and coffee.

EAT – Fatty Fish

Polyunsaturated fats help prevent cardiovascular disease, and as a diabetic you would be at increased risk for this disease. So eat fish such as salmon, anchovies, sardines, herring, and mackerel to help offset your increased risk.

AVOID – Frozen Pizza

Convenient and tasty, maybe, but these ready-made foods are also typically high in carbohydrates, fat, and calories. If you can’t curb your pizza craving, look for a veggie pizza or make your own with fresh herbs and veggies. Thin crusts are also better than thick or pan varieties. If you’re buying pizza in a restaurant, choose the thin crust and lean meats like chicken. Say “no” to the extra cheese and limit your portions. Eat a salad first.

EAT – Eggs

Eggs used to be recommended to avoid because they are high in cholesterol which researchers feared would increase the risk for heart disease, but more recent studies have shown that the cholesterol in eggs does not affect cholesterol buildup in arteries. Eggs are rich in protein, so they can keep you full, helping in weight-loss efforts. Studies have also found that they can improve insulin sensitivity and increase levels of HDL “good” cholesterol.

AVOID – Potato Chips

These are typically high in carbohydrates and fat, which makes them bad snack choices. Choose nuts or cut-up vegetables instead.

EAT – Extra-virgin Olive Oil

Did you know that extra-virgin olive oil contains a lot of monosaturated fats which keep you feeling satisfied after a meal, while also being linked to a reduced risk of cardiovascular disease? Preparing chicken breast or fish with olive oil ensures you are satisfied with a high-protein meal that provides extra benefits.

AVOID – Sweet Smoothies

It’s easy to mistakenly think smoothies are healthy because they are made with fruit, but these sweet drinks are packed with fructose sugars. Opt instead to make vegetable smoothies at home.

EAT – Greek Yogurt

Yogurt contains healthy probiotics which improve blood sugar control and reduce risk of heart disease. Greek yogurt is higher in protein than regular yogurt, so it will keep you satisfied for longer while breaking down slower in your body, avoiding those blood sugar spikes.

AVOID – Blended Coffee

If you love Starbucks, it’s time to make a change. Most flavored coffee drinks are packed with sugar and carbohydrates. Choose plain coffee or espresso with half and half.

EAT – Dark Chocolate

If you must satisfy that sweet tooth, dark chocolate is your safest bet. Make sure you look for varieties that have at least 70 percent cocoa and that you limit your consumption to small pieces. Too much can raise your blood sugar levels.

AVOID – White bread and pastas

These are high in carbohydrates and break down too quickly in the digestive system, raising blood sugar.

Choosing a healthier diet will do wonders to increase your quality of life with Type 2 diabetes. The extra weight-loss can even help you jumpstart a journey with regular exercise as well. Working with a Physical Therapist, you will be able to craft a diet plan as well as exercise options that work for your individual needs. Phoenix Osteopractic Physical Therapy is ready to help you, contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

October is the Perfect Time to Get Moving

 Are you getting enough exercise? According to the Department of Health and Human Services’, more than 80% of American adults do not get enough physical activity. Consistently exercising is proven to provide numerous benefits including reduced risk for certain cancers and chronic diseases, as well as improved bone health, mental function, weight loss, and general quality of life. Half of American adults, 117 million people, have one or more chronic conditions.

Do you have barriers preventing you from engaging in physical activity and thus enjoying the benefits they provide? There are many limitations that can hold you back whether they be large, small, or even perceived. Physical Therapists can partner with you to create a tailored program that is safe and effective for your unique circumstances in life. Here are some barriers Physical Therapy can help you overcome.

I’ve been physically inactive for too long and I am too old to start:

The simple truth is that it is never too late to begin. Adding physical activity at any age or conditioning level has a multitude of benefits. Being active can increase your life span, manage stress, improve brain function, and much more.

Certain body parts hurt when moving

Movement is crucial to your health, independence, and quality of life. Pain can make moving a challenge, and one of the more common reasons to avoid activity. Physical therapists can help you move to better and safely manage your pain.

Not enough time

Any physical activity is better than none. Try to fit exercise into your schedule, 30 minutes of activity that increase your heart rate puts you on the path to a better life. Parents should make physical activity part of your family’s daily routine. This will help establish a lifelong commitment to health for your children.

No access to a gym or equipment

You can get plenty of activity even without a gym or fancy equipment. Dancing, jogging, walking, climbing stairs, and even gardening are all able to be done without any equipment. You can even work in body-weight exercises with household objects such as cans or milk jugs to strengthen your muscles.

I have a disability

Movement is essential for everyone. Whether you use a wheelchair or assistive device, there are activities that you can do to challenge yourself. Physical activity can even help improve your chronic conditions while preventing others.

I don’t have the energy to exercise

Research has proven that exercise boosts your energy level. Physical activity helps to deliver oxygen and other nutrients to your muscles and vascular system, making your body work more efficiently. Routinely exercising improves your mental health, decreases anxiety, promotes better sleep, and helps manage your weight, all of which can enhance your energy levels.

No matter the barriers preventing you from beginning an exercise plan, we can help! If you are looking to incorporate regular physical therapy into your life, Phoenix Osteopractic Physical Therapy can help tailor a plan custom suited to your needs, goals, and abilities. Contact us at (972) 232-2310 or visit http://www.phoenixopt.com today!

Halloween Themed Exercises for Your Family

 The spookiest night of the year is just around the corner, which also kicks off the season of eating more and doing less. Don't worry though, there are ways you can enjoy all the extra candy in your house while also working it off and even making it into a fun activity for the family! Here are some fun Halloween exercises you and your kids can do before you go trick-or-treating this year:

SPIDER CRAWL

This creepy-crawly exercise works your entire body. Place your hands and feet on the ground, but keep your stomach pointed towards the ceiling before crawling for about thirty seconds. See who can last the longest, or turn it into a race across the living room for extra entertainment! Repeat this as much as you would like and prepare to have all of your muscles worked out.

FRANKENSTEIN SHUFFLE

Fewer walks are more iconic than that of Dr. Frankenstein's monster, but did you know that it can really work out your legs and abdomen? Stand up straight, put your arms straight out in front of you before keeping your legs straight while lifting them each one at a time towards your extended hands. This is another great exercise that can easily be turned into a race between your family.

PUMPKIN PASS

This exercise puts a fun twist on traditional medicine ball exercises. Take an uncarved pumpkin that everyone is able to easily lift and stand in a circle. Gently toss the pumpkin from one person to another for a great arm workout, but be sure to not pass the pumpkin too hard and choose a location that will be easy to clean in case of an accidental drop.

GHOST JACKS

Put a Halloween spin on jumping jacks by doing them in slow motion. Instead of keeping your arms and legs straight, wave them around like a ghost while bending your knees too. The extra motion creates a more ghostly appearance and is great fun for smaller children.

PLANK WALK

This exercise is also known as a wheelbarrow and requires two people per team, and can also be turned into a fun race between the family. One partner gets on their hands and knees while the other picks up their feet. The partner on the ground will walk using their hands. Be sure to take turns so everyone gets the full effect of this workout!

THE UNDERTAKER'S KIP-UP

Fans of the WWE will be fully aware of wrestler The Undertaker and his signature kip-up where he sits straight up after being knocked down, it's also similar to Frankenstein's Monster being brought to life. Practicing this move is a fantastic way to exercise your abdomen muscles and burn belly fat. Lie on your back with your arms extended over your head and your legs straight with your toes pointed toward your shins. Slowly lift your upper body off the ground and roll up into a seated position keeping your arms out straight. Reverse back slowly and repeat.

Most importantly do not forget to have fun! Exercising regularly increases your quality of life, mental health, and can help you manage pain while avoiding surgery. If you are looking to incorporate regular physical therapy into your life, Phoenix Osteopractic Physical Therapy can help tailor a plan custom suited to your needs, goals, and abilities. Contact us at (972) 232-2310 or visit http://www.phoenixopt.com today! 

What are the Benefits of Physical Therapy?

 There is no one-size-fits-all approach when it comes to your healthcare. The treatments you receive should be specific to your goals, your body, and your lifestyle. Physical Therapists are able to work directly with their clients to determine the best approach to help them maximize movement, manage pain, avoid drugs and surgeries, treat chronic conditions, and recover from injuries.

When it comes to your independence and the ability to live your life to the fullest, nothing is more important than the ability to move your body freely. Identifying joints and muscles that are causing you chronic pain is one way a Physical Therapist can help you maximize your ability to move, allowing you to engage in more activities, earn a living, and be free from the stresses of pain.

Regular physical activity helps more than your physical body. Studies demonstrate that routine activity provides boosts to your confidence, mental, and social health as well. Being able to exercise in some fashion can also help to prevent injuries, as well as chronic conditions such as obesity, depression, heart disease, diabetes, and even some cancers. A consultation with your Physical Therapist will help you identify ways to remove the barriers which are preventing you from routine exercise.

Many pain and movement problems can lead to surgery, but before you make the decision to alter your body you should see if Physical Therapy can help you treat these painful conditions. Research shows that physical therapy is as effective as surgery for many conditions such as osteoarthritis, rotator cuff tears, spinal stenosis, and degenerative disk disease. If surgery is not able to be avoided, physical therapy will help you to prepare and recover from it. 

Physical Therapy allows you to take an active role in your healthcare. Your therapists works with you to ensure you are comfortable, happy, and on the best plan for your individual needs and goals. Take control of your health by visiting Phoenix Osteopractic Physical Therapy today. Contact us at (972) 232-2310 or visit http://www.phoenixopt.com today! 

October is National Physical Therapy Month

 October signals the beginning of fall and food-heavy holidays around the corner which make it tempting to be less physically active. This is why it is important to make a concentrated effort to focus on healthy habits and celebrate National Physical Therapy Month!

Physical Therapy is not just focused on injury recovery, it can also help injury and illness prevention. Many studies and institutions recommend physical therapy to treat mental and emotional disorders as well. 

Here are some helpful tips to help you celebrate Physical Therapy Month:

Try Something New

Find new ways to practice your self-care. Whether you've been putting off taking yoga classes or felt intimidated by certain machines at the gym, October is the time to step out of your comfort zone and challenge yourself. 

Become Self-Aware 

Place extra focus on your physical habits. Track your movements throughout the day, the more attention you put on your habits, the more likely it is you can identify problems such as posture which are leading to chronic pain, and work to correct them. 

Understand the Impact of Physical Therapy

Reach out to your local Physical Therapist and find out how they can help you. Physical Therapy can make it possible to recover quicker and more completely from any surgeries, injuries, or chronic pains while reducing the need for medication. The additional effects of being more relaxed and pain-free will also improve your emotional state as well. 

Focus on Self-Care

Even if you haven't had a recent surgery or injury you can benefit this month by taking care of yourself. "Me time" is good for your mentally, emotionally, and physically. 

Phoenix Osteopractic Physical Therapy is available to help you celebrate Physical Therapy Month. Contact us at (972) 232-2310 or visit www.phoenixopt.com today! 

How Physical Therapy Can Help You

Is Pain Keeping You from the Things You Enjoy?

Virtually all sources state that the necessities to live a long and healthy life includes a balanced combination of diet, exercise, rest, motivation, and social support. Unfortunately, pain can get in the way of all of these. So, it is important to evaluate the role physical therapy can play in ensuring you are living life to the fullest.

Pain is Painful

You know what your pain is, even if you can’t describe exactly what is bothering you, you just know you are suffering from the effects of it. Often, people become so accustomed to their individual aches and pains that they don’t notice the pain itself, but it can still affect your ability to rest properly, exercise, and enjoy your daily routines. Physical Therapists are expertly skilled in evaluating the root cause of your pain and identifying the path you need to take to return to whatever activity you wish to perform.

Pain Medications Only Provide Temporary Relief

Medications can be extremely effective in providing temporary relief, but often than simply prolong true recovery. Medications also bring many other side effects which can also prevent you from performing to your full potential. A Physical Therapist can help you rely less on medication.

Bring Movement Back to Your Life

Physical Therapy patients will often remark about how amazing they feel to be able to move specific body parts again. Your nervous system plays tug-of-war with pain anytime you engage in activities that require motion. With guided therapy, you can ensure that pain loses this tug-of-war, and you can enjoy using all your joints and muscles again.

Surgery Is Not Always the Best Option

Repairing injuries with surgery can provide relief, but it is best to not alter your original joints and muscles unless it is absolutely necessary. Within the proper environment your body is able to heal itself from many injuries and setbacks. A Physical Therapist can help you recover and return to activity quickly, whereas recovering from surgeries can take several months.

Learn how Physical Therapy can enrich your life today. Contact Phoenix Osteopractic Physical Therapy at 972.232.2310 or visit www.phoenixopt.com today!

 

3 Key Questions for Physical Therapy

 Are you suffering from a sports injury? Knee problems? Spinal pain? Physical Therapy can help treat a wide range of issues. However, before you begin exercises to decrease your pain and restore your function, be prepared to answer some key questions.

What are your limitations?

How does your pain limit your ability to carry out daily routines? It is important to determine exactly how your pain is affecting your daily lifestyle. Do you care more about being able to lift your grandchildren or do you need full range of motion to perform manual labor? Knowing your goals helps your therapist determine the best course for you.

What are your goals?

Speaking of goals; your goals play an important role in your physical therapy. Setting milestone goals help you get the most out of therapy while feeling rewarded. If a knee injury is preventing you from playing tennis, your ultimate goal should be to get back on the court. Knowing your goals allows your therapist to focus on improving areas specific to the activities you wish to perform.

Are you committed to this plan?

Your success will depend on your willingness to stick to the program over the course of weeks or months. If you only do the work when you are in the clinic, you probably will not experience lasting success. Making lifestyle changes will help you prevent your pain from recurring. If you don’t feel committed to the plan let your therapist know up front and together you can determine a course of action that you will be committed to.

For more information to find out if Phoenix Osteopractic Physical Therapy is right for you visit our website at https://www.phoenixopt.com/ or call (972) 232-2310. Your body will thank you for it!