Summer injury Rx

By Sarah B. Weir 
Posted Mon Aug 8, 2011 1:58pm PDT
More from Green Picks blog

(Photo: Getty Images)

Tennis elbow, anyone? According to the American Academy of Orthopedic Surgeons, sports-related injuries skyrocket in the summer. Trips to the ER rise accordingly, but less severe bumps, twists, aches, and pulls can often be treated at home with an OTC anti-inflammatory medication, rest, and the application of ice or heat.

The rule of thumb is that ice reduces inflammation and has an anesthetic effect when applied immediately after a soft-tissue injury. Heat, on the other hand, promotes healing when applied about 48 hours after the injury first happened and also comforts chronic pain.

The Mayo Clinic explains that swelling occurs when broken capillaries around a soft-tissue injury leak blood and serum. This can lead to stiffness and pain. Ice reduces this initial swelling. Heat causes capillaries to widen, but after a couple of days (once the swelling has gone down) it has a soothing effect and helps to break up blood clots around an injury.  Heat also supports the healing process by increasing blood flow to the injured area.

General guidelines for applying ice and heat

Applying ice: Apply ice every waking hour or so for at least 10 but no more than 20 minutes for 48 hours. Use a thin towel between ice pack and bare skin to prevent irritation. Bags of frozen peas are convenient to use because they conform to the shape of body.

Applying heat: Apply a heating pad or hot, wet towel to affected area for up to 20 minutes several times a day. Never sleep on a heating pad.

A weekend warrior's cheat sheet for soothing specific conditions

Tendonitis:  Tendonitis is the inflammation of a tendon, which shows up in conditions such as Golfer's Elbow and Swimmer's Shoulder. A new injury should first be treated with ice, though heat can be helpful for dealing with chronic pain.

Strain:  A strain is the overstretching or tearing of a muscle or tendon and most often occurs in the lower back or hamstring. WebMD recommends PRICE (protection, rest, ice, compression, and elevation) for the first 48 hours.

Sprain:  A sprain occurs when a ligament is overstretched or torn. The most common sprains are ankle, knee, and wrist. Minor sprains can be treated with PRICE (see above). After 48 hours of icing, heat can help break up bruising around the point of injury. Moderate sprains may need bracing and rehabilitation, and the most serious require surgery.

Contusion:  According to the American Academy of Orthopedic Surgeons, muscle contusions, or bruises, are the second most common sports injury after strains. Treat with ice and light compression for up to 48 hours after injury. Once any swelling has subsided, heat can help speed the healing process.

Muscle soreness: Two days after your first your first run (or soccer game or tennis match) of the season and you are so stiff and achy you can barely walk up the stairs? That pain is called delayed-onset muscle soreness. Both ice and heat may feel soothing, but according to a study published in the Journal of Sports Medicine, the best way feel better is MORE exercise after a day or two of rest

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5 Ways to Lose 5 Pounds

Five doesn't seem like a huge number when it comes to throwing down a Lincoln to pay for lunch or applying the 5-second rule (we know you do it), but when it comes to losing weight, dropping 5 pounds can seem monumental.

However, like all goals with perspective and a plan, shedding the weight becomes totally attainable. Think of it this way: If you cut 200 calories each day through diet or exercise, you'll be on track to lose a fiver in 3 months. Want to speed things up? Eliminate 500 calories  from your daily intake to lose roughly 5 pounds in a month.


Drink More Water

Research indicates that chugging H2O curbs appetites. In fact, in one study by the American Chemical Society, dieters who drank water three times a day before meals over 12 weeks shed about 5 pounds more than those who did not boost their water intake. Water's benefits don't stop there: Agua also keeps you energized, so you'll have the vigor needed to burn additional calories in the gym, on the tennis court, or wherever the day takes you. "Even being slightly dehydrated can lead to feeling fatigued," says personal trainer Jim White, RD, owner of Jim White Fitness & Nutrition Studios in Virginia Beach, VA. And soda fiends out there can chop more than 200 calories from their diets by replacing a 20-ounce bottle of nondiet cola with some refreshing H2O.



Say No to a Side of Fries or Potato Chips

A 4-year study on the effect of lifestyle on weight gain revealed potatoes and potato chips were closely linked to packing on pounds, which shouldn't come as a surprise. After all, a medium order of french fries is loaded with 380 calories, and a 1-ounce serving of potato chips adds 150 calories. Replace these greasy sides with fresh veggies to save yourself hundreds of calories in a week.


Cut Down on Added Sugars

On average, Americans consume 475 calories of added sugars daily, estimates Rachel Johnson, RD, PhD, a professor of nutrition at the University of Vermont. You, too, can do the math. Eliminating added sugars could save you thousands of calories in a week. In fact, a study review published in the journal Public Health Nutrition found that the consumption of sugar-sweetened beverages contributed to 20% of weight gain between 1977 and 2007. Other offenders included cookies, cakes, doughnuts, and dairy desserts. To trim hundreds of empty calories from your daily diet, check nutrition labels. "Look for anything that ends in the letters "ose," the biochemical ending for sugars, such as sucrose, dextrose, fructose, and maltose, and the word syrup," Johnson says. If it's sweetened, skip it.



Beware of Hidden Calories

We've got to give credit where it's due: Following reports about their high-calorie eats, many restaurant chains have begun to disclose calorie information on their menus. But while these eateries are off to a good start, a recent study from Tufts University showed that the calorie counts that appear may be incorrect. Researchers found that 19% of the foods they tested contained at least 100—and in one case 1,000—calories more than what was stated on the menu. Additionally, the biggest culprits of this calorie miscalculation were items usually viewed as healthy choices (think salads and soups). This means even diligent dieters may inadvertently consume more calories than they intend. The best way to fight back: Learn appropriate portions for common foods and skip calorie-laden condiments and dressings.


Move More

Not all calories are lost at the kitchen table. Daily physical activity chips away at unwanted pounds.

If lifting weights and running the treadmill have become a snooze, shake things up with some unconventional training, suggests White. "Choose an activity that you enjoy, whether it's yard work, pole dancing, Zumba, or Pilates—anything that gets your body going."

Whether you already work out or haven't hit the gym in a year, slash even more calories by integrating these activities into your weekly routine.

To burn…*
More than 100 calories, try:
Walking for an hour at 2 miles per hour (183)
Cooking for an hour (176)

More than 200 calories, try:
Raking the lawn for an hour (281)
Cleaning the house for an hour (246)
Bowling for an hour (219)
Leisurely bicycling (less than 10 mph) for an hour (292)

More than 300 calories, try:
Golfing for an hour while carrying your clubs (329)
Mowing the lawn for an hour (387)
Dancing for an hour (317)
Playing baseball or softball for an hour (365)

More than 400 calories, try:
Doing high-impact aerobics for an hour (493)
Hiking for an hour (438)
Stationary bicycling or rowing for an hour (493)

More than 500 calories, try:
Playing basketball for an hour (584)
Jogging at 5 miles per hour (584)
Using a stair treadmill for an hour (657)
Swimming laps for an hour (511)

*Based on the average calories burned for a 160-pound man according to the compendium of physical activities.

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5 Dos and Don’ts of Teeth Whitening

With choices including toothpastes, gels, rinses, strips, and in-office professional whitening methods, it's hard to know which teeth-whitening system is right for you. From how to choose the best plan for pearly whites to no-nos as you go through the process, here are simple dos and don'ts to help you improve the sparkle in your smile.


1. Do consult with your dentist before choosing a treatment plan.
Not all tooth stains are created equal. Different stains must be treated differently, and not one whitening system can attack all forms. Talk to your dentist about your dental history and eating and drinking habits before you explore at-home or dentist-office treatments.


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2. Do use paste for a quick-fix single-shade upgrade.
Whitening toothpastes do not contain bleach, and therefore, are the mildest smile-whitening method. However, since they only utilize gentle abrasives, pastes will usually only improve the color of your teeth by one shade.


3. Do splurge on a dentist visit for immediate results.
For a couple hundred dollars, you can be in and out of your dentist's office, fully equipped with a visibly whiter smile, within an hour. The secret is in the light treatments administered by professionals. Whitening agents are applied directly to your teeth in conjunction with heat, light, or even a laser. Do not try this at home.


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4. Don't abuse whitening strips.
Overuse of whitening gel strips can lead to ultra-sensitive teeth—you know the kind that make you cringe when you eat something hot or cold. Be sure to limit strip use to the duration designated on the packaging, and err on the side of caution if you're already prone to sensitive teeth.


5. Don't drink colored beverages or eat acidic food after whitening.
No matter which treatment plan you choose, there are a few guidelines you'll need to adhere to in order to make your new, bright smile lasts as long as possible. First, when drinking anything other than water—and especially tea or coffee—use a straw when possible. This limits your teeth's exposure to stain-causing beverages. Second, avoid citrus-based foods to ensure your tooth enamel remains as strong as possible.

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The benefits of losing 5%

For most people 5% is enough to reduce the risk of developing type 2 diabetes. Your weight loss success may also mean that you help to lower your blood pressure. There are many other health benefits, too – research has shown that a loss of 5–10% of your starting body weight can make a real difference.

Health benefits

• Lowers your body's cholesterol levels
• Can improve blood sugar control
• Reduces aches and pains
• Improves mobility
• Can improve your breathing
• Helps you to sleep better
• Reduces the risk of sleep apnoea
• Helps prevent angina – chest pain caused by decreased oxygen to the heart.
• Decreased your risk of sudden death from heart disease or stroke
• May stop the need from regular medication
• Reduces the risk of certain cancers

Your emotional health will also benefit hugely. People who have lost 5-10% of their body weight report improvements in quality of life, a noticeable reduction in depression symptoms, increased energy, plus a more positive attitude to life.

Little By Little

When it comes to weight loss, some people are unduly hard on themselves. They feel that they won't be truly happy until they have lost three or four times the amount necessary to start seeing a difference.

The trick is to be realistic about your weight-loss goals and how long it will take to achieve them. Don't discount the small losses you've accomplished either – they are very significant and should be used to spur you on. Trying to lose too much too quickly can undermine your efforts and actually work against you, and is more likely to result in your weight yo-yoing, which is detrimental to your progress.

Breaking your weight loss journey into small, manageable steps of 5–10% will help to keep you motivated. If you have a lot of weight to lose, reaching Goal may seem like a daunting task, but having a set of measurable targets will help you to stay on track and keep you focused.

As you achieve each goal, it will give you that all-important momentum to increase your level of motivation still further to keep going and achieve your Goal Weight.

Don't Forget...

As you lose weight, your overall energy needs are also naturally reduced. To counteract this and resume your weight-loss rate, you may need to step up your daily activity levels. These small adjustments will make all the difference and get you back on track.

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What your doctor didn’t tell you about calcium

By Brierley Wright, M.S., R.D., Nutrition Editor, EatingWell Magazine

Long before I became a registered dietitian or nutrition editor, I knew the importance of getting enough calcium for strong bones.

And because I'm not a milk drinker, my doctor has told me multiple times to take a supplement. I'm not alone either: Many women are advised to take a calcium supplement for healthy bones—especially after menopause (when decreasing estrogen levels accelerate bone loss). (Find out how much calcium you need here.) In fact, the majority of American women over 31 take calcium supplements, says a 2010 study in The Journal of Nutrition.

Related: 4 Dietary Supplement Myths Busted
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But new research, published online in the British Medical Journal, might have you second-guessing a supplement. Scientists reported that postmenopausal women who took calcium supplements increased their risk of heart attack by 25 to 30 percent and stroke by 15 to 20 percent.

Calcium supplements—unlike calcium-rich foods, such as milk—increase blood calcium levels for a few hours after they're taken, says Ian Reid, M.D., the study's lead author. (Find delicious calcium-rich recipes here.) This bump may raise risk of heart disease—possibly because the calcium is deposited in the walls of the arteries, making them less pliable.

Other experts think women's supplement habits shouldn't change, in part because there's research to show calcium may help the heart. "Postmenopausal women given calcium supplements had a slightly lower risk of stroke and heart disease," says Robert Heaney, M.D., professor of medicine at Creighton University and an internationally recognized calcium expert, citing a study he and colleagues conducted.

Bottom line: Before you start—or stop—taking calcium supplements, speak with your doctor. Women aged 19 to 50 need 1,000 mg per day; for women 51-plus, it's 1,200 mg daily. It's possible to meet these recommendations through food—if you choose wisely. Dairy products are good choices (choose nonfat or low-fat to limit saturated fat), as are kale and collards.

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10 Effortless Ways to Cut Calories, Not Taste, from Breakfast

Try as we might, there's no way to escape the science of calories. Every calorie counts and unfortunately lots of our favorite foods have too many calories. But don't fret, life doesn't have to be lived eating flavorless celery and lettuce. There are lots of great ways to cut calories without feeling like you're being deprived.

Here are 10 ways to reduce breakfast calories. We've actually tried these and can attest that you'll get through the most important meal of the day with fewer calories, and best of all, you won't sacrifice any flavor!

1. Replace honey with maple syrup
Just a little honey will go a long way. You can use much less honey than you would use in syrup and get more than enough sweetness.

2. Use egg whites
One egg has about 70 calories. If you ditch the yolk, you cut 50 of them. Granted, you'll need more than one egg's worth of whites for most dishes, you still get lots of protein and miss very little flavor in your morning scrambles or omelets.

3. Use olive or canola oil spray instead of butter
When using a skillet avoid the butter and grab these healthy sprays. A tablespoon of butter is about 100 calories, while most sprays list their trace amounts as 0 calories. The flavor is excellent and the oils are great sources of healthy fats.

4. Use cinnamon instead of sugar
Need to add flavor to oatmeal or cereal? Don't reach for the sugar bowl; go to the spice rack and use cinnamon. It offers a warm flavor without adding any calories. Sugar is about 15 calories per teaspoon and those teaspoons add up quickly.

5. Use Greek yogurt instead of fatty cream cheese
Smear bagels with Greek yogurt and save a lot of calories and gain a ton of protein and flavor. While cream cheese is 50 calories per tablespoon, an entire 150 gram container of Greek yogurt is only 80 calories- and a little goes a long way. That much cream cheese would equal more than 400 calories!

6. Bulk up omelets with fresh vegetables
An omelet is already loaded with protein due to the eggs, so forget the high fat meats and cheese and load it with low-calorie, high-nutrient peppers, onions, tomatoes, mushrooms, spinach, and even avocado. You'll cut hundreds of calories and end up with a well balanced meal.

7. Use ice in smoothies instead of milk
After you've added your choice of fruit and possibly yogurt or protein powder, add some ice in the blender. The result is less calories and a very refreshing morning treat.

8. Use frozen fruit and water instead of milk in oatmeal
After using water to cook the oats, drop a few pieces of frozen fruit in the bowl and let them melt. A fruit like blueberries or strawberries seep into the whole bowl and give it a delicious flavor. It only takes a few berries, too. A half cup of whole milk is about 75 calories, while a half cup of berries is about 30. That's a big difference for all the sweet flavor it adds.

9. Eat the fruit, don't drink the juice
A piece a fruit will contain much more fiber than its juice, it is much more filling, and it's much lower in calories. For example, a cup of orange juice is nearly 115 calories, and who just drinks a single cup? The actual orange is about 50 calories. It's filling and satisfying all on its own.

10. Rethink your latte
Order a grande Americano with 2 pumps of sugar free vanilla syrup and add a splash of fat free milk with half a Splenda. It tastes exactly like a vanilla latte but with about 100 less calories, and a cheaper price tag.

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