Newsletter #1

Bernie Tesmer CPT

 

Fad Drinks and Food to Avoid 

Vitamin Enhanced Water - OKAY, BUT...

It is not enough to make a difference in your overall level of nutrients. Other healthy decisions need to be made at mealtime and snacktime. This is where the real source of nutrients comes from 

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Cooking with Coconut Oil - BAD

Coconut Oil is 90% saturated fat. One tablespoon equals 12 grams which is a whole day’s worth versus 2 grams in a tablespoon of virgin olive oil.

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Gluten Free Food - BE CAUTIOUS

Don’t use unless you have a problem and can’t eat these foods. Eating large amounts could increase your blood sugar.

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Dessert Hummus - BE CAUTIOUS

It contains sugar and lots of saturated fat.  If you have a low glycemic index it could spike your blood sugar

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Mushroom Infused Drinks - BE CAUTIOUS

These claim they can reduce caffeine jitters, and improve your digestion, thinking skills, energy, and immune response. The problem is we really don’t know since there is no research on it and the FDA does not regulate the safety and purity of dietary supplements.

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An Exercise/Activity to Try

Sumo Deadlift

Stand facing the bar with legs wider than shoulder-width pointing out in line with your knees. 

Inhale and bend your legs until thighs are horizontal to the ground grasp the bar with an overhand grip. 

Hold your breath, bring your torso vertical and pull shoulders back. 

Exhale at the end and return the bar to the ground. 

This deadlift works the quads and adductors more intensely and puts less strain on the back

 

As You Get Older...

Risk Factors for falls increases

Muscular weakness, dysfunctional gait, poor vision/hearing, foot pain, cluttered home, outdoor issues, alcohol abuse, & medications are all things to keep an eye on if you are elderly or know someone who is.