So, it's December 8th and the holiday madness is well underway. We tend to find ourselves functioning at a different level this time of year. High energy, have to get it done, need to do this before that, almost done, etc. Perhaps we forget about our health and safety as we become enthralled in the craziness of the holiday season.
A few things to keep in mind:
Lights: When hanging lights, make sure that your ladder is secure. It's amazing how many people fall off of ladders each year. Better yet, ask somebody to help you. You will get it done faster and most likely avoid a trip to the emergency room.
Snow blowing: Another common accident is sticking your hand into the snow blower to dislodge snow. Please don't do this. You need your hands, so turn the snow blower off and use the end of a broom. You will have both hands on Christmas morning to open gifts with.
Decorating: Most people keep all of their holiday decorations in a giant heavy box and try to lift the box without any help. Please don't do this. You're liable to pull a muscle in your back and possibly a trip to the emergency room. Also, when lifting be sure to use your legs. Bend your knees, squat, grasp the object and stand up keeping your back straight. Do not bend/twist at the waist and pick anything up this way. Good way to injure a disc.
-If you have small children, avoid sharp or breakable decorations.
-Check lights for frayed wires, broken bulbs or loose connections.
-Keep your tree away from fireplaces or radiators.
-Keep trees watered to prevent drying out. A dry tree is a fire hazard.
-Do not use candles near drapes or decorations and always blow out before leaving the house or going to bed.
-Keep plants away from children and pets. Some holiday plants such as mistletoe and holly berries are poisonous if swallowed.
-When shopping with children be careful when riding escalators. There are ~6000 injuries per year involving children and escalators.
-Be careful with your shopping carts! ~21,000 children age 5 and under are treated in emergency rooms each year for injuries involving shopping carts.
Most importantly, have fun, be safe, take necessary precautions and enjoy the holiday season!
Yours in health,
Dr. Frank
www.pinellascountycare.com
Wednesday, December 8, 2010
Sunday, November 21, 2010
When a player goes down
As I'm watching the Sunday night game between the Eagles and the Giants, Ellis Hobbs goes down from a hard hit on the opening kick of the second half. It's always painful seeing a guy lie there injured. It humbles you. It allows you to see how quickly a moment can possibly change a life. It's even more humbling for the players on the field witnessing one of their own go down. Everyone comes together at this moment and the tense look in the players' eyes and their reactions show how real it is.
I've been a football fan my entire life. I played as a kid and in high school. I remember when there were a handful of skilled players. I remember when linemen were considered slow. But, today the game is different. There's an edge. There's peak athleticism at every position on both sides of the ball, and there's an increased chance of injury today.
I love this game and I wouldn't have it any other way. I think the NFL is doing a great job in their campaign to reduce serious injuries. The Hobbs hit was completely legal. He was basically knocked out as a result of the game. And that's football. That's the risk you take as a player. You take that risk because you love the game. Actually, you don't even think about the consequences, yet you're aware.
Whenever a player goes down it makes you think. Maybe how lucky you are. Maybe how lucky you've been. It makes you think about life. How fragile life really is. To maintain health is a game in a way. It's a game of staying alive. Living as long as you can. Life is short. We know this, but maybe forget about it because of the distractions we experience on a daily basis. Don't forget about you! You need to take care of you. You owe it to yourself!
I've been a football fan my entire life. I played as a kid and in high school. I remember when there were a handful of skilled players. I remember when linemen were considered slow. But, today the game is different. There's an edge. There's peak athleticism at every position on both sides of the ball, and there's an increased chance of injury today.
I love this game and I wouldn't have it any other way. I think the NFL is doing a great job in their campaign to reduce serious injuries. The Hobbs hit was completely legal. He was basically knocked out as a result of the game. And that's football. That's the risk you take as a player. You take that risk because you love the game. Actually, you don't even think about the consequences, yet you're aware.
Whenever a player goes down it makes you think. Maybe how lucky you are. Maybe how lucky you've been. It makes you think about life. How fragile life really is. To maintain health is a game in a way. It's a game of staying alive. Living as long as you can. Life is short. We know this, but maybe forget about it because of the distractions we experience on a daily basis. Don't forget about you! You need to take care of you. You owe it to yourself!
Friday, October 15, 2010
Stay Fit While You Sit
For those of you who spend a good portion of your day sitting, here's a few low back stretches that will help decrease stiffness and get your blood flowing, and essentially help you feel more alert and refreshed.
Seated Forward Bend
While seated, firmly plant your feet on the ground, tuck your chin to your chest and reach down with your hands between your legs and touch the floor. It's important to relax and breathe and allow gravity to pull you down.
Seated Backward Bend
While seated, firmly plant your feet on the ground and place your hands on the small of your back. Tilt your head backwards and push your hips forward while extending your back. Remember to breathe. Inhale through your nose and exhale through your mouth.
Seated Right and Left Rotation
While seated cross right leg over left, place both hands on right knee, pull knee towards left hip and rotate torso to the right. Breathe and relax. Repeat with left leg over right, pulling the left knee towards the right hip, and rotate torso to the left.
Standing Knee to Chest
Start standing with back against a wall. Bend right knee and grasp with both hands and pull upwards towards chest. Repeat with left knee.
Standing Forward Bend Cross Over
Start standing with back against a wall. Cross right foot over left, tuck chin to chest and slowly bend forward at the hips and hang. Repeat with left foot over right.
*Key Points*
Try to hold each stretch for 20-30 seconds.
Don't forget to breathe (in through your nose out through your mouth).
Relax body and muscles will relax, allowing you to stretch further.
Yours in health,
Dr. Frank
www.pinellascountycare.com
www.cwsandw.com
Seated Forward Bend
While seated, firmly plant your feet on the ground, tuck your chin to your chest and reach down with your hands between your legs and touch the floor. It's important to relax and breathe and allow gravity to pull you down.
Seated Backward Bend
While seated, firmly plant your feet on the ground and place your hands on the small of your back. Tilt your head backwards and push your hips forward while extending your back. Remember to breathe. Inhale through your nose and exhale through your mouth.
Seated Right and Left Rotation
While seated cross right leg over left, place both hands on right knee, pull knee towards left hip and rotate torso to the right. Breathe and relax. Repeat with left leg over right, pulling the left knee towards the right hip, and rotate torso to the left.
Standing Knee to Chest
Start standing with back against a wall. Bend right knee and grasp with both hands and pull upwards towards chest. Repeat with left knee.
Standing Forward Bend Cross Over
Start standing with back against a wall. Cross right foot over left, tuck chin to chest and slowly bend forward at the hips and hang. Repeat with left foot over right.
*Key Points*
Try to hold each stretch for 20-30 seconds.
Don't forget to breathe (in through your nose out through your mouth).
Relax body and muscles will relax, allowing you to stretch further.
Yours in health,
Dr. Frank
www.pinellascountycare.com
www.cwsandw.com
Thursday, September 23, 2010
Adrenal Fatigue
So, you wake up in the morning and you're dead tired. You're stressed out because you're giving a presentation today. You barely slept 6 hours. You throw down a cup of some of your most primo beans and you're on your way. Maybe something to eat, maybe not. You're at work and before you know it, you're tired again. So, you have another cup of coffee and maybe some sugar to get you going. The presentation was decent, but you're tapped from all of the stress. Lunch comes around, you eat something quickly and by 2:00 you're done! No, this is not a five hour energy plug. This has to do with your adrenal glands.
The adrenal glands are two almond shaped structures that are positioned above the kidneys that are responsible for secreting adrenaline, norepinephrine, cortisol and DHEA. They are also known as the stress glands of the body. When the body experiences a hostile environment, the reaction is to fight or run. Both of these reactions cause the secretion of adrenal gland hormones. With the purpose of preparing the body for temporary emergencies, these glands can become exhausted and over-reactive when exposed to prolonged environmental stresses.
So, what does that mean? Well, prolonged stress causes the adrenal glands to continue secreting stress hormones that will ultimately cause adrenal fatigue and can lead to more serious health problems. In essence, the adrenals need a break! They need rest and nourishment. Eating well, supplementation and rest are extremely important. Caffeine is okay in moderation, but try to cut back on how much you take in. Or, try substituting green or white tea for coffee. The caffeine level is much lower in teas, plus green and white teas are high in antioxidants. Cut down on sugar. Try to eat multi grains and complex carbs. Cut down on alcohol as it tends to be high in sugar too. Exercise is important as this is a great way to relieve stress and get in better shape. Meditation and yoga are great for the mind and body as well. Supplement with vitamin C, B-complex, vitamin D, magnesium, and Coenzyme Q-10.
The idea is to replenish the stores of weak, fatigued adrenal glands through proper nutrition and rest. In doing this, it will reduce stress on the body and allow you to live a healthier and more energetic life the natural way. If you have any questions about adrenal supplements that I approve of, feel free to drop me a line.
Yours in health,
Dr. Frank
The adrenal glands are two almond shaped structures that are positioned above the kidneys that are responsible for secreting adrenaline, norepinephrine, cortisol and DHEA. They are also known as the stress glands of the body. When the body experiences a hostile environment, the reaction is to fight or run. Both of these reactions cause the secretion of adrenal gland hormones. With the purpose of preparing the body for temporary emergencies, these glands can become exhausted and over-reactive when exposed to prolonged environmental stresses.
So, what does that mean? Well, prolonged stress causes the adrenal glands to continue secreting stress hormones that will ultimately cause adrenal fatigue and can lead to more serious health problems. In essence, the adrenals need a break! They need rest and nourishment. Eating well, supplementation and rest are extremely important. Caffeine is okay in moderation, but try to cut back on how much you take in. Or, try substituting green or white tea for coffee. The caffeine level is much lower in teas, plus green and white teas are high in antioxidants. Cut down on sugar. Try to eat multi grains and complex carbs. Cut down on alcohol as it tends to be high in sugar too. Exercise is important as this is a great way to relieve stress and get in better shape. Meditation and yoga are great for the mind and body as well. Supplement with vitamin C, B-complex, vitamin D, magnesium, and Coenzyme Q-10.
The idea is to replenish the stores of weak, fatigued adrenal glands through proper nutrition and rest. In doing this, it will reduce stress on the body and allow you to live a healthier and more energetic life the natural way. If you have any questions about adrenal supplements that I approve of, feel free to drop me a line.
Yours in health,
Dr. Frank
Thursday, September 16, 2010
ART and Long Nerve Entrapment
Radial nerve entrapment
I watched a practitioner diagnose a radial nerve entrapment and basically cure it in 15 minutes using Active Release Techniques (ART) Protocols and Long Nerve Entrapment Protocols. It was amazing! The man had complete weakness in grip strength with his left thumb and pain. After being treated, his strength had increased back to normal and the pain was gone. One treatment! If any of you are suffering from pain and have been brushed off by your doctors or given a diagnosis such as arthritis or fibromyalgia, please make an appointment with an ART provider. We as practitioners will truly find and diagnose your problem correctly and provide you with specific care that gets immediate results. If anyone has any questions, feel free to drop me a line.
Yours in Health,
Dr. Frank
I watched a practitioner diagnose a radial nerve entrapment and basically cure it in 15 minutes using Active Release Techniques (ART) Protocols and Long Nerve Entrapment Protocols. It was amazing! The man had complete weakness in grip strength with his left thumb and pain. After being treated, his strength had increased back to normal and the pain was gone. One treatment! If any of you are suffering from pain and have been brushed off by your doctors or given a diagnosis such as arthritis or fibromyalgia, please make an appointment with an ART provider. We as practitioners will truly find and diagnose your problem correctly and provide you with specific care that gets immediate results. If anyone has any questions, feel free to drop me a line.
Yours in Health,
Dr. Frank
Tuesday, September 14, 2010
Green Drinks
So, you've heard all about green drinks for several years now. What's the craze all about? Why are green drinks more popular now than ever? Well, simply put, they work! Green drinks contain phytonutrients, or organic components of plants that help promote human health. Fruits, vegetables, grains, legumes, nuts, and teas are rich sources of phytonutrients. The only problem is that not many of us have a diet rich in fruits and vegetables.
Green drinks are also rich in antioxidants. Antioxidants help remove harmful disease-causing free radicals from our bodies. Once again, the only problem is that we don't eat enough foods rich in antioxidants.
But, the really cool thing about green drinks is that they have been credited to having an alkalinizing effect on the body. What does that mean? Most western diets are very acidic due to commercial processing and high intakes of red meat, dairy and sugars. An acidic diet leads to acidic blood ph which usually means more inflammation and disease. So, green drinks actually help make the body less acidic or more alkaline, which is thought to help promote better health.
I've been supplementing with Nitrogreens by Biotics for about six months now. I truly believe in Biotics as a company because of their dedication to creating 100% organic products that are researched thoroughly and use only the best ingredients.
And this is what it's composed of:
NITROGREENS supplies all organically grown proprietary blend of Grass juices , Vegetable Sprout Concentrates and Vegetable juices providing important phytonutrients and offering significant antioxidant protection, as evidenced by its high ORAC Value.
NITROGREENS supplies Organic Juice from barley grass, wheat grass, oat grass, alfalfa grass and kamut grass. It possesses a significant chlorophyll content which supports healthy pH balance, GI function and gut health, and supplies naturally occurring carotenoids and enzymes which provide important antioxidant activity.
NITROGREENS supplies Organic Vegetable Sprout Concentrates from broccoli, cauliflower and kale – cruciferous vegetables providing glucosinolates and isothiocyanates, potent cellular componetnts which act via induction of Phase II Detoxification enzymes in the liver. These concentrates are a rich source of naturally occurring carotenoids including beta carotene, lutein and xeraxanthine.
NITROGREENS supplies Organic Vegetable Juice from carrots and beets. Carrot juice is an excellent source of naturally occurring antioxidants. Beet juice supplies betalins which has been shown to inhibit lipid peroxidation and heme decomposition.
NITROGREENS supplies Organic Acerola Berry extract, providing naturally occurring vitamin C, as well as naturally occurring bioflavanoids. Acerola has been shown to possess liver protecting properties due to its significant antioxidant activity.
NITROGREENS also supplies Organic Peppermint leaf. The phenolic constituents of peppermint leaves include rosmarinic acid and flavanoids, including erioctrin, luteolin and hesperidin. It possesses significant antioxidant activity and provides support for healthy GI function.
So, please do yourself and your body a favor and get on the "GREENS." Preferably Nitrogreens because it's a trusted company that uses all natural ingredients, If anyone has any questions about anything relating to health, please feel free to drop me a line anytime.
Yours in health,
Dr. Frank
www.pinellascountycare.com
http://www.facebook.com/sportsandwellness
Green drinks are also rich in antioxidants. Antioxidants help remove harmful disease-causing free radicals from our bodies. Once again, the only problem is that we don't eat enough foods rich in antioxidants.
But, the really cool thing about green drinks is that they have been credited to having an alkalinizing effect on the body. What does that mean? Most western diets are very acidic due to commercial processing and high intakes of red meat, dairy and sugars. An acidic diet leads to acidic blood ph which usually means more inflammation and disease. So, green drinks actually help make the body less acidic or more alkaline, which is thought to help promote better health.
I've been supplementing with Nitrogreens by Biotics for about six months now. I truly believe in Biotics as a company because of their dedication to creating 100% organic products that are researched thoroughly and use only the best ingredients.
And this is what it's composed of:
NITROGREENS supplies all organically grown proprietary blend of Grass juices , Vegetable Sprout Concentrates and Vegetable juices providing important phytonutrients and offering significant antioxidant protection, as evidenced by its high ORAC Value.
NITROGREENS supplies Organic Juice from barley grass, wheat grass, oat grass, alfalfa grass and kamut grass. It possesses a significant chlorophyll content which supports healthy pH balance, GI function and gut health, and supplies naturally occurring carotenoids and enzymes which provide important antioxidant activity.
NITROGREENS supplies Organic Vegetable Sprout Concentrates from broccoli, cauliflower and kale – cruciferous vegetables providing glucosinolates and isothiocyanates, potent cellular componetnts which act via induction of Phase II Detoxification enzymes in the liver. These concentrates are a rich source of naturally occurring carotenoids including beta carotene, lutein and xeraxanthine.
NITROGREENS supplies Organic Vegetable Juice from carrots and beets. Carrot juice is an excellent source of naturally occurring antioxidants. Beet juice supplies betalins which has been shown to inhibit lipid peroxidation and heme decomposition.
NITROGREENS supplies Organic Acerola Berry extract, providing naturally occurring vitamin C, as well as naturally occurring bioflavanoids. Acerola has been shown to possess liver protecting properties due to its significant antioxidant activity.
NITROGREENS also supplies Organic Peppermint leaf. The phenolic constituents of peppermint leaves include rosmarinic acid and flavanoids, including erioctrin, luteolin and hesperidin. It possesses significant antioxidant activity and provides support for healthy GI function.
So, please do yourself and your body a favor and get on the "GREENS." Preferably Nitrogreens because it's a trusted company that uses all natural ingredients, If anyone has any questions about anything relating to health, please feel free to drop me a line anytime.
Yours in health,
Dr. Frank
www.pinellascountycare.com
http://www.facebook.com/sportsandwellness
Thursday, August 19, 2010
Healthy Recipe of the Day!
So many people I speak with tell me that they just don't have time to cook anymore. Lifestyles become busier and busier and the last thing we feel like doing is preparing a meal at the end of a busy day. So, what to do? Well, how about preparing easy meals that don't require a great deal of prep time. Now, I'm no Rachael Ray, however, I manage to cook simple and healthy meals several times a week. And, it's more cost efficient than dining out. Let's begin!
Here's a simple, tasty and healthy dish that is one of my favorites.
Chicken ala Vege con Pasta!
Two large boneless chicken breasts trimmed and cleaned properly
Two zucchinis chopped in half then quartered
One red bell pepper chopped
One half onion chopped
One can of artichokes
Two cloves of garlic chopped
One box of penne wheat pasta
Season chicken breasts with sea salt and fresh ground pepper and place in a covered pan and cook in a 350 deg preheated oven for 20 minutes. Some people may wish to cook longer. Boil water and cook pasta until al dente. When chicken is done, take out of pan and place on a cutting board. Allow to cool and then chop into bite sized pieces.
Heat a large pan over medium heat, add two tablespoons EVOO (extra virgin olive oil) and saute onions until yellow/translucent. Add chopped garlic and continue to saute for a minute or two. Add zucchini and red bell pepper and continue to saute for a 5-6 minutes or until cooked al dente. Add chicken and artichokes and cook for 1-2 minutes. Season with a pinch of sea salt, fresh ground pepper, or to kick it up a bit, add some crushed red pepper.
Toss with pasta, drizzle a small amount of EVOO over it and serve with fresh Romano or Parmesan cheese. Serves 3-4. Enjoy!
Tuesday, August 3, 2010
Heat Related Illnesses
Hello everyone! Well, it's been incredibly hot here in Florida lately and as we know, the heat can impose threats to our health in different ways. It is extremely important to understand that extreme temperatures cause stress to the body and can lead to physical danger.
Extreme heat and humidity can lead to different conditions, some being serious and detrimental to our health. Following some simple guidelines can prevent heat related illnesses and even death.
Understand that it is important to limit your activity during "peak sun" hours. If you choose to be active during the day, dress appropriately and use sunscreen. Wear loose fitting clothing that is light in color and weight. Also, it is recommended to wear a hat and sunglasses to increase shade from the sun. Most importantly, pace yourself and replace lost fluids by drinking plenty of water. Do not wait until you are thirsty to drink water. Drink 16-32 ounces of water per hour to maintain proper hydration. And, it's always a good idea to "pre-hydrate" before going outdoors. A couple of glasses of water before you leave the house will help prevent dehydration.
If you have to work outside during the day, be sure to take plenty of breaks, drink plenty of water and listen to your body. If you feel weak, dizzy or nauseous, it's time to take a break and replenish your fluids. Make sure that you break in a shaded area, or better yet, in an air conditioned building or vehicle. A sports drink such as Gatorade is good to replenish lost electrolytes.
Monitor the people you are with by making sure that everyone is still maintaining and doing well. Children and adults over 65 years old are more sensitive to heat and should be monitored more closely. Also, anyone with medical conditions is at a higher risk of heat related illnesses such as people with cardiovascular issues or weight problems.
Recognize the signs of heat stroke. If someone you are with experiences any of the following symptoms: extremely high body temperature (above 103 deg.), increased heart rate, confusion, dizziness, hot dry skin, throbbing headache, nausea or unconsciousness; it is imperative to seek medical help. In the meantime, get the person to a shaded or air conditioned area, cool the body rapidly by cold water bath, shower, swimming pool or hose. Do not give the person fluids to drink. Just concentrate on lowering the body temperature.
Recognize the signs of heat exhaustion. If someone you are with experiences any of the following symptoms: Dizziness, weakness, fainting, headache, paleness, heavy sweating or nausea and vomiting; it is imperative that you get the person to a shaded or air conditioned area and replenish fluids such as water and Gatorade. If symptoms remain the same or get worse, seek medical attention. Heat exhaustion can progress to heat stroke.
And lastly, yet most importantly, use your head! Do not stay outside for long periods of time during extreme temps. Do not schedule activities during the hottest hours of the day. Invest in some good sunscreen that is at least SPF 30. Hydrate, hydrate, hydrate! Do not leave children in cars. Check to make sure that children aren't playing in parked cars and that everyone is out of the car when arriving at a destination. Also, understand that the human body needs time to acclimate to extreme heat, so pace yourself and build up a tolerance instead of going all out on the first hot day.
I hope this helps and if you have any questions regarding any of this material, please feel free to contact me at cwsportsandwellness@gmail.com.
Yours in health,
Dr. Frank
Extreme heat and humidity can lead to different conditions, some being serious and detrimental to our health. Following some simple guidelines can prevent heat related illnesses and even death.
Understand that it is important to limit your activity during "peak sun" hours. If you choose to be active during the day, dress appropriately and use sunscreen. Wear loose fitting clothing that is light in color and weight. Also, it is recommended to wear a hat and sunglasses to increase shade from the sun. Most importantly, pace yourself and replace lost fluids by drinking plenty of water. Do not wait until you are thirsty to drink water. Drink 16-32 ounces of water per hour to maintain proper hydration. And, it's always a good idea to "pre-hydrate" before going outdoors. A couple of glasses of water before you leave the house will help prevent dehydration.
If you have to work outside during the day, be sure to take plenty of breaks, drink plenty of water and listen to your body. If you feel weak, dizzy or nauseous, it's time to take a break and replenish your fluids. Make sure that you break in a shaded area, or better yet, in an air conditioned building or vehicle. A sports drink such as Gatorade is good to replenish lost electrolytes.
Monitor the people you are with by making sure that everyone is still maintaining and doing well. Children and adults over 65 years old are more sensitive to heat and should be monitored more closely. Also, anyone with medical conditions is at a higher risk of heat related illnesses such as people with cardiovascular issues or weight problems.
Recognize the signs of heat stroke. If someone you are with experiences any of the following symptoms: extremely high body temperature (above 103 deg.), increased heart rate, confusion, dizziness, hot dry skin, throbbing headache, nausea or unconsciousness; it is imperative to seek medical help. In the meantime, get the person to a shaded or air conditioned area, cool the body rapidly by cold water bath, shower, swimming pool or hose. Do not give the person fluids to drink. Just concentrate on lowering the body temperature.
Recognize the signs of heat exhaustion. If someone you are with experiences any of the following symptoms: Dizziness, weakness, fainting, headache, paleness, heavy sweating or nausea and vomiting; it is imperative that you get the person to a shaded or air conditioned area and replenish fluids such as water and Gatorade. If symptoms remain the same or get worse, seek medical attention. Heat exhaustion can progress to heat stroke.
And lastly, yet most importantly, use your head! Do not stay outside for long periods of time during extreme temps. Do not schedule activities during the hottest hours of the day. Invest in some good sunscreen that is at least SPF 30. Hydrate, hydrate, hydrate! Do not leave children in cars. Check to make sure that children aren't playing in parked cars and that everyone is out of the car when arriving at a destination. Also, understand that the human body needs time to acclimate to extreme heat, so pace yourself and build up a tolerance instead of going all out on the first hot day.
I hope this helps and if you have any questions regarding any of this material, please feel free to contact me at cwsportsandwellness@gmail.com.
Yours in health,
Dr. Frank
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