Coffee, Tea, or Milk – All 3 Please!

We’ve all heard this question, “Do you want coffee, tea, or milk?”

With the addition of soda, energy drinks, nutritional drinks, protein drinks… well, you know, the list goes on and on and on…

Why not keep it simple and go back to the traditional 3 + 1?

Coffee, tea, milk, and water?

Benefits of Drinking Coffee:

  • 1. According to the Journal of Pain in March 2007, you can cut your post-workout pain by 48% if you drink 2 cups of coffee
  • 2. According to the Journal of Pain in March 2007, you can cut your post-workout pain by 48% if you drink 2 cups of coffee
  • 3. In 2014, The Public Library of Science published an article supporting the caffeine in coffee reduces the risk of developing Parkinson’s Disease
  • 4. Your risk of Type II Diabetes may decrease by 9% for every cup of coffee you drink according to a study in The Archives of Internal Medicine

For a complete list of benefits: ...

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Which Diet is Best For Me?

Anyone who knows me knows that I exercise regularly, eat healthy 80% of the time, and try to find some “me” time to relax.

Because I am a physical therapist and an athletic trainer, I tend to get asked a lot of questions about “what do I do when this [fill in the blank] hurts?” or “can you tell why I have this pain?”

Besides those questions, I get asked A LOT about “WHAT FOOD SHOULD I EAT?” or “WHAT DIET DO YOU RECOMMEND?”

Now, let’s be clear. I am NOT a nutrition expert and I am NOT a registered dietician.

If anyone has any dietary concerns or has any health problems related to diabetes, heart disease, thyroid issues, or any other medical issues that can be influenced by diet, I absolutely recommend seeking professional assistance with a Registered Dietician who can create an individualized and custom diet plan for you.

I can only speak in general terms based on the research I have read for my own personal benefit...

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Is My Shoulder Frozen?

This is a true problem and is medically known as “Adhesive Capsulitis.”

Your shoulder joint has a capsule of soft tissue surrounding the joint to enhance the stability of the joint and prevent the shoulder from dislocating.

Unfortunately, that capsule can become super tight and sort of stick to itself; hence, the “adhesive” part of the diagnosis.

Think about this way:

Look at the shirt you are wearing and take the fabric of the shirt in your armpit and hold on to it – now try to raise your arm. Do you feel your shirt restricting your shoulder motion?

That’s a very basic way to describe adhesive capsulitis.

Why do they call it frozen shoulder?

BECAUSE YOUR SHOULDER ACTUALLY FEELS FROZEN OR STUCK LIKE IT WON’T MOVE.

Adhesive capsulitis typically goes through 4 phases:

Phase 1

  • Inflammation and synovial fluid that lubricates the joint reacts
  • Duration = 0-3 months

Phase 2

  • Start to lose range of motion and mobility of the shoulder
  • Synovial...
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4 Top Reasons NOT to Read in Bed

  1. Neural Tension
    • a) When you sit with your legs straight out in front of you while your head is looking down, you are placing the maximum amount of tension on your spinal cord and sciatica nerve
    • b) Nerves do not like to be stretched or placed on tension and the reading in bed posture promotes exactly this so you can end up having symptoms like numbness and tingling and not realize that the reading in bed posture is the cause of your problem
  2. Poor Digestion
    • a) When you sit with your legs straight out in front of you while your head is looking down, you are increasing pressure on your abdomen and squeezing your stomach
    • b) This increases the likelihood of poor digestion and acid reflux issues – especially if you eat right before you go to bed
  3. Poor Sleep Habits
    • a) The bedroom should be reserved for sleeping and intimacy – not reading, watching television, playing games on a tablet, or checking your smartphone
    • b) When your brain...
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When Should I Use Ice and When Should I Use Heat?

This is one of the most common questions I am asked in my office.

Let’s break it down based on injury type and pain type.

Use ICE for the following:

  • Within the first 72 hours following injury
  • When visible swelling and inflammation are present
  • If pain is sharp, shooting, and/or has a deep ache
  • If you are experiencing pain at night that wakes you up because it is aches deep within your joint

Benefits of ice are:

  • Decrease pain
  • Decrease swelling and inflammation
  • Decrease secondary injury to surrounding tissues of the primary injured area

Use HEAT for the following:

  • After 72 hours if there is NO visible swelling or inflammation or redness present in the area
  • If pain is dull, achy, sore, or stiff
  • If you are experiencing pain at night that wakes you because it feels tight and sore

AVOID heat if:

  • Inflammation and swelling are visible
  • Redness is present
  • Possible infection or you have a visible open wound

Benefits of heat are:

  • Increase blood flow and...
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Vertigo… Or Dizziness – When Your Inner Ear Gets Shaken Like a Water Globe!

Have you ever:

  • Experienced spinning when you change positions like rolling in bed or getting out of bed?
  • Feel nauseated when you stand up or change directions while walking?
  • Experienced a pit in your stomach when the elevator stops and then feel a bit unsteady when you step out?
  • Stood at the top of a staircase looking down and felt like you might fall?
  • Walked and felt like the floor came up and tripped you?
  • Had a sinus infection or ear infection?
  • Leaned your head back at the hair salon and felt the room spinning when they tried to wash your hair?

Does any of this sound familiar?

Or, are you concerned for someone you know who experiences these situations?

These situations ARE NOT NORMAL.

You or someone you know should NOT experience dizziness or a sense of disorientation doing everyday things like rolling in bed, standing in the shower, walking across the room, or kneeling to pick up an object dropped on the floor.

If you are, then you may be suffering from Benign...

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It’s Back to School and All Those Germs Will Be Coming Home!

If that makes you want to crawl under the covers, then you need some tips to defend yourself and your family from all the muck and yuck that might enter your doors.

  1. Wash your hands. Seriously, the best line of defense is keeping your hands clean. Wash your hands for 20 seconds and lather the soap in between your fingers. To remind the little ones in your life, sing the “ABC” song or “Mary Had a Little Lamb” to make a game out of handwashing. For extra protection, use dōTERRA’s On Guard Foaming Hand Wash – a NATURAL alternative to other soaps that can dry out your hands with a bunch of chemicals or rubbing alcohol.
  2. Drink plenty of water. Drinking water keeps you hydrated and good hydration leads to healthy skin. If your skin is dry and cracking, then germs can have multiple ways to infect your body. If you want to avoid the harsh chemicals that can irritate your skin, try NATURAL plant-based lotions like dōTERRA Hand & Body Lotion or...
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3 Things That Cause Back Pain That You Didn’t Know Until Now!

Most people have heard about what causes back pain: poor lifting technique, poor posture, sports or work injury… but did you know that you could be doing 3 things every day that encourage back pain?

Seriously, you might be surprised by what I am about to say but the reality is that these 3 things could play a huge role in reducing the likelihood of ever getting back pain.

#1: Horrible Diet.

When you choose donuts, chips, and soda over fruits, vegetables, and water, you are making the choice to add hundreds – even thousands – of calories per day to your diet which can lead to obesity.

And, in case you didn’t know this, for every 1 pound you gain, you actually gain 3 pounds of force on your joints and spine. I learned this from an orthopedist 17 years ago who encouraged all his patients to lose weight first BEFORE he did surgery. Why did he do this?

Because he knew that surgery would be more effective if the patient wasn’t carrying excess weight to...

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Why Standing Like a Stork Isn’t About Looking Goofy

Did you know that in 2014, seven million injuries were caused by older Americans experiencing 29 million falls?

Did you know that these falls contributed to approximately $31 billion in annual Medicare costs?

It is absolutely TRUE that standing like a stork on 1 leg is critical to your health!

If you cannot stand on 1 leg for more than 15-30 seconds, then you have a balance problem.

If you cannot stand on 1 leg for more than 15-30 seconds, then you are at risk for falling which makes you at risk for injury.

Even if you don’t consider yourself an “older adult” who belongs in some statistical group, you will want to consider practicing standing on one leg so that as you age you don’t lose this strength and balance skill.

When I see patients of all ages fail to be able to stand on 1 leg for 15-30 seconds, I immediately ask myself, “why?”

  • Is their hip weak and causing them to drop their pelvis?
  • Have they suffered multiple ankle sprains and...
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How a Shoulder Injury Can Create Back Pain

A few years ago, a middle-aged gentleman came to his physical therapy session because he was having back pain. After evaluating him, I learned that his back pain also created frequent “zinger-like” sharp shooting pain down his left leg. After about 3 sessions, his pain in his back and left leg were getting better and he was progressing exactly as I had predicted. This is great, right?

WRONG! He had no idea what had caused his back problem in the first place – which meant it was difficult for me to figure out the root cause of the problem so that I could really help his problem go away and not come back again.

During his 4th session, I was providing a special hands-on nerve treatment technique to his left leg while he was laying on his stomach. This technique, called the Myokinesthetic System™ was working very well in reducing the number of episodes of sharp shooting left leg pain. He was just chatting about how 2 years prior his right shoulder...

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