Monthly Archives: November 2014

Healthy Weight Gain





Healthy Weight Gain

Healthy Weight Gain (md)Not everyone is trying to lose weight. You may need to gain or regain weight if:

  • You have had a serious illness or lengthy hospitalization
  • You are very thin and want to look and feel better
  • You are an athlete who wants to build strength and muscle to perform better
  • You are older and have unintentionally lost weight.

Gaining or regaining weight can be just as difficult as losing weight. When done in a smart, healthful way, many of the same basic principles apply to both gaining and losing weight.

Here are some tips on gaining muscle or bone mass without adding extra fat:

Be Realistic about Your Body Type

Genetics plays a major role in physical build and musculature. If you are thin but healthy, take a close look at your parents and siblings. The human body can change to a limited extent through weight training and increased food intake, but you’ll never be able to turn a runner’s body into that of a linebacker. People who are trying to regain weight after illness or surgery usually can gain weight more easily than someone who is naturally thin.

Steer Clear of Gimmicks and Supplements

There are almost as many products advertised for “miraculous” weight gain as there are for weight loss. The smartest advice is the same in either case: If it sounds too good to be true, it probably won’t work. Skip expensive supplements and save your money for delicious nutrient-rich foods.

Focus on Quality First, Quantity Second

The secret to healthy weight gain is to make all your calories as nutrient-rich as possible. Consuming more empty-calorie foods like soft drinks, candy and chips is not a successful way to build muscle, strengthen bones or repair tissue after surgery. For smart weight gain, you need the nutrient power of all the food groups: (See MyPlate.)

  • If you have a small appetite, eat five to six times a day. Drink fluids before and after meals, but not with them. This helps leave more room for food.
  • Top your usual foods with some concentrated calories, like grated cheese on a cup of chili. Spread peanut or almond butter on a whole-grain muffin.
  • Prepare hot oatmeal or other cereal with milk, not water. Add powdered milk, margarine, honey, dried fruits and/or nuts after cooking.
  • Garnish salads with healthy oils such as olive oil, whole olives, avocados, nuts and sunflower seeds.
  • Pump up soups, casseroles, mashed potatoes and liquid milk with 1 to 2 tablespoons of dry milk powder.
  • Make an appointment with a registered dietitian to develop an eating plan that will help you gain weight in a healthy way with the foods you enjoy.

Join our Medical Weight Management Program to learn more about common nutrition topics that interfere with our weight loss goals.  Space is limited so call for more information!



Serving Size vs. Portion Size: Is There a Difference?



Serving Size vs. Portion Size: Is There a Difference?

Healthy eating includes making healthful food choices, which means knowing what and how much you eat. Do you know the difference between serving and portion sizes? While the terms serving and portion often are used interchangeably, they actually mean different things.

A “serving” is the amount of food recommended in consumer education materials such as MyPlate. A “portion” is the amount of a food you choose to eat at any one time — which may be more or less than a serving.

Here are some everyday comparisons to help you figure out your serving sizes:

  • A teaspoon of margarine is the size of one dice.
  • Three ounces of meat is the size of a deck of cards.
  • One cup of pasta is the size of a baseball.
  • An ounce and a half of cheese is the size of four stacked dice.
  • One-half cup of fresh fruit is the size of a tennis ball.

To overcome portion distortion and to downsize your helpings, try these tips:

  • Eat from a plate, not a package, so you know how much you eat.
  • Use smaller dishes, such as a lunch plate for your dinner, so less looks like more on your plate.

Once you get a good sense of serving sizes, you can compare them to the portions you eat and make any necessary modifications.


Let our Medical Weight Management Program help you with your weight goals. Our program includes a personal trainer, a registered dietitian, and a doctor of physical therapy.  The next program will start in August. Space is limited! Call or email today for more information.

Medical Wt Mngt flyer

Basketball injuries

Basketball is one of the most popular sports in the United States and throughout the world. Typically there are two options for the injury.


#1: Overuse: Any tendon or muscle injury resulting from over use.

#2: Traumatic: an injury or wound to a living body caused by the application of external force or violence.


According to a study of high school basketball players by the National Athletic Trainers’ Association (NATA):

  • 22% of all male basketball players sustained at least one time-loss injury each year.
  • 42% of the injuries were to the ankle/foot
  • 11% hip and thigh
  •  9% knee
  • Sprains were the most common type of injury (43%).
  • General trauma was the second most common type of injury (22%).
  • 60% percent of the injuries occurred during practice highlighting the need to warm up and strap for training.
  • 59% of game-related injuries occurred during the second half of the game, which identifies fatigue as a predisposing factor


Common injuries:

Ankle sprain/strains: A sprain is a stretching or tearing of ligaments — the tough bands of fibrous tissue that connect one bone to another in your joints. The most common location for a sprain is in your ankle. A strain is a stretching or tearing of muscle or tendon.

“Jammed fingers”: finger joint pain and swelling from an impact injury.

Knee injuries: The five most common knee problems are arthritis, tendonitis, bruises, cartilage tears, and damaged ligaments. Knee injuries can because by accidents, impact, sudden or awkward movements, and gradual wear and tear of the knee joint.

Foot/ankle fractures: A broken ankle or broken foot is a common injury. You may experience a broken ankle or broken foot during a car crash or from a simple misstep or fall. The seriousness of a broken ankle or broken foot varies. Fractures can range from tiny cracks in your bones to breaks that pierce your skin.


-R.I.C.E. Rest, Ice, Compression and Elevation

– Closed Kinetic Chain Exercises are exercises performed where the foot (for leg movement) that doesn’t move during the exercise. The foot remains in constant contact with a surface, usually the ground, foot plate of a machine or machine handle. These exercises are typically weight-bearing exercises, where an exerciser uses their own body weight and/or external weight. Exercises: back squats, front squats, lunges.

– Flexibility/Range of motion exercise

– Modalities such as ultrasound, electric stimulation, moist heat, compression

– Manual therapy  is any “hands-on” treatment provided by the physical therapist. Treatment may include moving joints in specific directions and at different speeds to regain movement (joint mobilization and manipulation), muscle stretching, passive movements of the affected body part, or having the patient move the body part against the therapist’s resistance to improve muscle activation and timing. Selected specific soft tissue techniques may also be used to improve the mobility and function of tissue and muscles.

Any questions please contact us