Monthly Archives: June 2018

Be Healthy at Happy Hour…Something You Never Thought was Possible!

Summer months have you partying until the cows come home? In this area of Allentown, NJ, this analogy can totally be true! I love the farm life around here!

Anyway, we can work hard and play hard without sacrificing your summer goals! Here are a few tips from the nutrition expert herself on dealing with social situations.

1.Cutting back on portions. If you want to try all the food choices on the table, reduce even the standard portion size. For example, if you want steak and shrimp, have 2 oz of shrimp and 2 oz of steak instead of 4 oz of each. It will cut back on 100-200 calories. Stick to a total of the size of the palm of your hand.

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2. Increase your veggies during cocktail hour. Instead of cheese and crackers, which can add up to 300-400 calories, have baby carrots, tomatoes, peppers, broccoli, etc. It will save you about 300 calories. Cheese spreads are usually lower in calories than full fat cheeses, stick to about the size of 3 thumb tips, which equals a tablespoon.

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3. Do whatever you can to cut back on calories throughout the day, BUT don’t skip meals. For example, if you can live without the turkey bacon in the morning and are already having good sources of protein (aka egg whites, reduced fat cheese, etc.) go without the extra 100 calories/day. Don’t forget, foods that benefit us still contain calories!

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4. Monitor alcohol intake. Have a cup of coffee to switch over to at night instead of alcohol, and purchase decaf if needed. Make the coffee in the morning; put it in the fridge, to have iced coffee available at night for summer months. Try sugar free flavors and light creams to reduce the calories further. Set a drink limit for the day, for example 1-2 drinks/day. Or better yet, take some seltzer and put it in a wine glass. Sometimes just the act of having the glass can be associated with relaxation! This is something I’ve actually done, and it does work!

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5. Have a variety of lower calorie desserts available. For example, a frozen yogurt bar, fiber one brownies, beef jerky if you are a meat eater as a treat, sugar free pudding with low calorie whipped cream,etc. Enlightened ice cream bars are a favorite!

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6. Focus on the people, not the food (or alcohol)! Yes, food and drinks are a part of that. We don’t want to take away enjoyable experiences, but we want to take away the mindless eating, such as the tortilla chips, extra glasses of drinks you ask yourself, what am I doing? Why am I doing this? It could save you hundreds, even thousands of calories.

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 Need more tricks and tips? Call us and come see the nutrition expert!

Michele Wroblewski, RDN

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

mwroblewski@carusoptrd.com

609-738-3143

Top 10 Tricks to Staying On Track While Vacationing

Yay! Summer time is finally here! We finally have time to travel. On vacations we tend to splurge on yummy foods (which is 100% OKAY), but here are some ways to sneak in ways to be healthy(ish) when traveling…

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1. Explore! Remember that exploring actually burns calories. It can be as simple as taking a walk on the beach, swimming, snow tubing, the list goes ON & ON. Have fun with fitness!

2. Of course try new foods  and enjoy every bite. It is even better if you can sneak in some fruit and veggies in there with that special treat. For example, if you are going for the spinach dip, maybe try balancing it with carrot sticks instead of chips..every choice you make counts!

3. Sleep! One of the best ways to wind down and actually enjoy your time on vacation is to get some sleep because it’s your time to relax. Try not to use food as a way to relax. Instead, JUST RELAX. Utilize your special foods for enjoyment, not emotional eating.

4. Hydrate.Hydrate.Hydrate. Let’s not forget about the easiest thing to do (and the most important). Carry a water bottle, have that extra glass at lunch and dinner, and use flavored seltzers if you are looking for a sweeter beverage. Try to shy away from drinking your calories.

5. Pack snacks. When you are prepared, we are less likely to fail!  Count out just enough for each day and put in baggies. Since you made the effort, chances are you will make the choice!

6. Plan 1-2 workouts that involve enjoying the atmosphere. Have you always wanted to run on the beach? Make it fun! Bring a friend along and plan out adventures.

Water drink in summer

7. If your vacationing spot is less than a mile away from adventures, you know the drill: plan to walk. It will save you $$, and allow you to explore on foot things you could not in a car.

8. Portions always! Even if you are indulging, have one scoop of icecream and ask for the sample spoon so you can enjoy this dish at a slower pace. The slower you eat, the less likely you will over indulge.

9. We like to follow the 80/20 rule. 80% of the time, make a choice that will benefit your goals. 20% of the time, enjoy that piece of cake or that serving of nachos, but still follow along with the portion size!

10. It’s about the people, not the food. Just remember, although food is apart of the enjoyment, you are there to bond with the people you are with! Be present, be mindful, and have fun without focusing on the calories.

Those are just some simple, yet effective tips to think about when you’re on vacation. But don’t forget that this is your time to have fun. It’s not an everyday thing to go on vacation, so do it up! Live your life and just try to keep these tips in mind!

 

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Jenna Lucas

High School Senior

Michele Wroblewski, RDN

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

mwroblewski@carusoptrd.com

609-738-3143

Athlete’s can improve over summer

Common mistake athlete’s make over the summer

 Summer pic

Gaining weight

Most athletes think it is easy to gain weight, but talking about muscle weight that is different. They gain the opposite of muscle, fat. It’s not hard to do either. You’re just go to a couple barbecues or parties away from tipping the scales in a negative direction.

You must pay attention to your nutritional needs during the off-season as you did during the season. The same principle applies: eat junk, play like junk. And good luck burning it off before the season starts again.

Finding strength and conditioning programs from popular athletes

You won’t see your coach until next season, so what do many athletes like you do? Turn to the Internet to find “best workouts for off-season.” What is the first thing you click on? Fitness plans from your sports idols, of course! Many younger athletes do this in hopes of staying on tabs of their fitness goals.

This isn’t the best solution for off-season summer training as the plans are designed specifically for these athletes and their professional game. Trying to achieve the same results may lead to injury instead.

summer lifting

Lifting weights

You aren’t playing as often in the summer, so you try to start strength training or lifting weights. The tendency is you’ll add more weight and lift more often. This is ends up being a negative response. Lifting too much weight during off-season can cause injury and muscle imbalances. Form is the key but that is not what we think most of the time when the energy and testosterone is pumping.

Not resting

Athletes make the mistake of focusing too much on off-season summer training and not getting enough rest. Your skeletal muscles and your brain require rest and recovery to avoid injury. Your best game will arise from a rested and healthy body. Rest is good for recovery, strength, and mental focus (this can be #1).

 

8 options athlete’s can progress under off season

1. Get outside more

Be active in the summer. Spend time outside hiking, kayaking, running in 5 K’s (they are not as intense as a running regimen), and other summertime activities. As long as you remain active in the summer, you will keep your body moving and your blood pumping, making it easier to transition back to training when the season starts.

2. Drink more water

Stay hydrated in the summer. A dehydrated body is a body that cannot perform well. Hydration for athletes is essential, however, you don’t need as much water when you aren’t training and competing.

When you’re training, you need 17-20 ounces of water before you workout, 7 to 10 ounces every 10-20 minutes while active, and 8 ounces in the 30 minutes after exercising. Develop the habit of drinking plenty of water so you don’t become dehydrated when you start exercise and playing again.

Water drink in summer

3. Keep up with nutrition

Summer often means beer, bars, campfire foods, and plenty of parties with good food. It also means the best opportunity for adding fat not muscle to our body.

It is not a bad thing to increase skeletal/muscle mass. It is another thing to increase body fat. When you gain weight, your speed decreases, your endurance starts to hide, and the pressure on your bones increases. In addition, the weight you gained quickly takes twice as long to get loose it.

It’s okay to splurge during summer but it’s not okay to decrease with . Continue following a healthy diet. You need nutrient-dense foods that are under personal /sports based planning. Keep your calories, protein, carbs, and fats in check to keep the fat off your joints/body. It is a great option in our office for nutrition options under our Registered Dietitian’s.  www.carusoptrd.com

4. Work on technique

You get better with practice, and over the summer, athletes have plenty of time to practice. Make the commitment to work on developing skills. If there is a shot you haven’t been able to take, a stroke you can’t quite perfect, or a pitch that you’d like to see go a little faster, work on it. Use technical drills to help you hone your craft, improve concentration, and remain disciplined in your sport. Dynamic balance exercise based on sport’s specific movements.

5.  Spend time with teammates

During the season, you see your teammates often. Why not connect with them off the court and out of the pool, too? Reach out to your teammates to get to know them outside of the sport. The more things you do together, the stronger your bond will become.

Do I think you will all be friends all the time? No, not even, but it will help improve the relationship outside of your sport. This can translate to better communication and player awareness during a game or a competition.

6. Enhance range of motion and mobility

Mobility is important to improve muscle imbalances and ensure the body is working properly to perform optimally. Start incorporating Self Myofascial Release (SMR) techniques into your workout plan to improve mobility.

SMR should replace stretching in athletes and gym-goers to improve performance and mobility. Plus, it feels good. You can do SMR with a baseball, lacrosse ball, or a foam roller. One thing I want you to keep in mind, however, is that any stretching or SMR strategy must be done with purpose. Any direct questions please call the clinic @ www.carusoptrd.com 

7. Increase lean muscle

Over the summer, athletes can work on increasing lean muscle. Doing so requires a commitment to eating lean and nutritious food and following a strength training regimen. Suggestions for increasing lean muscle include eating a lean diet, lifting heavier weights, doing targeted isolation exercises, and taking supplements.

First, you need to understand that what you read on a bodybuilding website is not the best advice for you as an athlete with specific needs and injury concerns. Second, don’t take supplements without talking to your physician, registered nutrition, and/or physical therapist with sports nutrition experience. Remember, if the supplement or compound is not on an approved list, you risk expulsion or suspension.

8. Work on endurance and agility

Athletes can improve endurance and agility in the summer. Sure, you may not have to work on the craft as often, but you do need to get faster and perform longer.

You can improve endurance and agility through drills, heat training, increased cardiovascular activities, and goal setting. Increase your sessions, switch up your routines, and start measuring improvements every time you work out,

dynamic training

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

jcaruso@carusoptrd.com

609-738-3143