Follow this link for healthy information.
This is a great article on foods and drinks that will help you to NOT have hunger pangs...you can even eat Chocolate! Have a look!
Follow this link for healthy information.
Evolve is excited to offer our LightCure laser therapy treatments to patients. Many of you many be asking What Is Laser Therapy. It is a non-invasive, drug-free and surgery free treatment modality.
FDA Cleared: The LightForce Therapy Laser is FDA cleared for the treatment of pain and inflammation and the temporary increase of microcirculation.
Safe: Laser therapy treatment is a low-risk, noninvasive safe way to achieve pain relief.
Proven: Laser therapy has effectively treated pain associated with inflammation for over 20 years. Laser therapy is endorsed by clinical organizations, including the American Physical Therapy Association (APTA), the World Health Organization (WHO), and International Association for the Study of Pain (IASP).
Painless: During treatment patients feel a soothing warmth and treatments can be administered using both contact and non contact techniques depending on the sensitivity of the condition.
Advanced: Laser therapy is a technologicaly advanced treatment that uses light energy to accelerate your body's own natural healing processes to help speed recovery and get you back in action.
The diagram above shows some of the many ailments that can be successfully treated with our laser.
What can you expect as a result of laser treatment?
1. Reduced swelling and inflammation in target tissue both deep and superficial.
2. Immediate pain and discomfort reduction from the drecrease in inflammation.
3. Enhanced mobility and flexibility in stiff joints.
4. Reduced muscle tightness and spasms.
5. An accelerated recovery from your injury or condition.
Laser therapy can be used in combination with physical therapy, massage and other soft tissue therapies and exercise. If you have been unsuccessful in obtaining a full recovery from an injury or the other maladies listed above, come by our office and get a laser treatment. You will be glad you did!
The following is a summary of an article from Reader's Digest. It identifies the best picks of foods to prevent and treat heart disease, cancer, headaches, and countless everyday ills.
1. Figs: They are known to prevent the bone loss associated with aging. Figs are also very high in fiber.
Ways to eat them: Slice fresh, unpeeled figs and serve with cheese or put them in a salad.
2. Beets: They produce nitric acid, which helps increase blood flow throughout your body and are known to sharpen your mind.
Ways to eat them: Roast, then puree beets into a dip with Greek yogurt and horseradish or put raw beets into a salad.
3. Fresh Cranberries: These little red berries can help prevent heart disease. They keep the bad cholesterol from oxidizing and sticking to artery walls.
Ways to eat them: Saute and serve with pork, or combine with banana, pineapple and orange for a fruit salad.
4. Orange pith: A great source of fiber and antioxidants.
Ways to eat it: Roast thin slices of the pith and serve with whole wheat pancakes.
5. Eggs: A great source of protein. They contain zinc and iron to promote healthy hair and strong nails.
Ways to eat them: Scramble with a handful of spinach, or top a bowl of vegetables and brown rice with a lightly fried egg, sesame seeds and soy sauce.
6. Sesame seeds: Eating a few spoonsful as day dramatically decreases LDL (bad cholesterol).
Ways to eat them: Sprinkle on oatmeal, steamed veggies or make hummus with tahini, a sesame seed butter.
7. Mustard: Helps protect against cancer, prevent cardiovascular disease, defends cells against damaging free radicals, and gives your immune system a boost.
Ways to eat it: Dip roasted veggies in mustard-honey sauce or whisk together mustard, oil, and vinegar for a salad dressing.
8. Lamb: A good source of omega-3 fatty acids that can protect against heart disease and strokes.
Ways to eat it: Roast leg of lamb or use ground lamb as a topping for tacos or pizza.
9. Frozen broccoli: Frozen varieties contain up to 35% more beta-carotene by weight than fresh broccoli. Helps the body fight off infections that inflame the lungs and arteries.
Ways to eat it: Toss steamed florets with tomato sauce and toasted walnuts for a side dish, or scatter atop a frozen pizza before baking.
10. Chiles: May help prevent the blood clots that lead to a heart attack and stroke.
Ways to eat them: Add chopped chiles to stir-fry, eggs and soup.
11. Kiwis: They help fight free radicals that can lead to cancer.
Ways to eat them: Don't peel them, the skin is very high in fiber and vitamin C. Eat like a peach or chop them and add to salads.
12. Celery leaves: Contain more calcium, iron, potassium, beta-carotene, and vitamin C than the stalks.
Ways to eat it: Use like parsley or mix into salads.
For more tips and nutritional advice ask the team at Evolve Physical Therapy + Advanced Wellness...we are eager to help you!
Here are 10 tips, backed by scientific research that offer delightful and sometimes surprising ways to improve your health.
1. Socialize: friends, family, neighbors and colleagues can help you live longer and better. People with consistant, active social lives are less likely to experience a decline in the ability to reason and remember.
2. Get a pet: whether feathered or furry, pets are good for your health. People who own pets have healthier hearts and make fewer visits to the doctor. Pets can help to lower blood pressure in stressful situations. Pet owners are more physically fit and tend to be less lonely than people without pets.
3. Choose chocolate: got to love this one. Dark chocolate is rich in plant compounds called flavonoids, natural antioxidants that help the body's cells resist damage that may contribute to cancer and other maladies. Don't over do it. Limit yourself to about one ounce per day.
4. Savor your coffee: coffee-regular or decaf-appears to lower the risk of dying from chronic illnesses such as diabetes, heart disease and pneumonia. Other research concludes that caffeinated coffee may protect against skin cancer, liver damage, type 2 diabetes and Parkinson's. So if coffee doesn't keep you awake at night, enjoy that cup of joe, just go easy on the cream and sugar.
5. Raise a glass of wine or beer: a glass of wine, either red or white, is hearthealthy. Beer is good too. Although scientist still don't know whether the protective effects come from the alcohol itself or from some nonalcoholic component, they agree that both beverages also protect against diabetes and certain types of cancer. Go easy though...one glass of wine or beer for women a day and two for men. More than that can cause problems.
6. Have sex: yep, sex causes the brain to release endorphins, the feel-good chemicals that act as painkillers and reduce anxiety. Sex also prompts the release of substances that bolster the immune system. What's more, sexual activity is associated with lower levels of depression in both men and women.
7. Listen to music: music profoundly affects health. Emotions that are aroused by joyful music cause tissue in the inner lining of blood vessels to expand, increasing blood flow. Music also brings on sound sleep, boosts mood and reduces anxiety. Finally, studies show that patients feel less pain and need less pain medication after surgery if they listen to music while recuperating.
8. Take a nap: a midafternoon nap can help improve mood, memory, alertness and learning and it won't interfere with your nighttime zzz's. Research shows that a 90-minute siesta clears the brain's short-term memory storage center and makes room for new information. Snoozing for 20 minutes improves alertness and performance without leaving you feeling groggy.
9. Get outside: staying in touch with nature is essential for good health. Greener environments cut the time it takes to recover from surgery, improve the way the immune system works and help diabetics achieve healthier blood glucose levels. Surprisingly, as little as 5 minutes a day of walking in a city park, cycling, gardening, fishing, boating and other outdoor activities can boost your mood and sense of well-being.
10. Toss your soap: stop using the high octane soaps and household cleaners that contain the antibacterial agent triclosan. Plain-jane soaps work just as those that tout themselves as "antibacterial". What's more, triclosan may contribute to the rise of dangerous, disease-causing bacteria resistant to antibiotics.
FInally, live joyfully. At least once a week, buy yourself the present of spending time doing exactly what you want!
Re-print of an article by Nissa Simon for AARP Bulletin.
As we are in the midst of the Holiday Season we felt it would be good to do some healthy reflecting. This article is from a nurse who worked with patients who had gone home to die. Here is her account of the experience.
I was with them for the last three to twelvel weeks of their lives. People grow a lot when they are faced with their own mortality. I learnt never to underestimate someone's capacity for growth. Some changes were phenomenal. Each experienced a variety of emotions, as expected, denial, fear, anger, remorse, more denial and eventually acceptance. Every single patient found their peace before they departed, every one of them.
When questioned about any regrets they had or anything they would do differently, common themes surfaced again and again. Here are the most common five:
1. I wish I'd had the courage to live a life true to myself, not the life others expected of me.
This was the most common regret of all. When people realize that their life is almost over and look back clearly on it, it is easy to see how many dreams have gone unfilled. Most people had not honored even a half of their dreams and had to die knowing that it was due to choices they had made, or not made.
2. I wish I didn't work so hard.
This came from every male patient that I nursed. They missed their children's youth and their partner's companionship. Women also spoke of this regret. But as most were from an older generation, many of the female patients had not been breadwinners. All of the men I nursed deeply regretted spending so much of their lives on the treadmill of a work existence.
By simplifying your lifestyle and making conscious choices along the way, it is possible to not need the income that you think you do. And by creating more space in your life, you become happier and more open to new opportunities, ones more suited to your new lifestyle.
3. I wish I'd had the courage to express my feelings.
Many people surpressed their feelings in order to keep peace with others. As a result, they settled for a mediocre existence and never became who they wre truly capable of becoming. Many developed illnesses relating to the bitterness and resentment they carried as a result.
We cannot control the reactions of others. However, although people may initially react when you change the way you are by speaking honestly, in the end it raises the relationship to a whole new and healthier level. Either that or it releases the unhealthy relationship from your life. Either way, you win.
4. I wish I had stayed in touch with my friends.
Often they would not truly realize the full benefits of old friends until their dying weeks and it was not always possible to track them down. Many had become so caught up in their own lives that they had let golden friendships slip by over the years. There were many deep regrets about not giving friendships the time and effort that they had deserved. Everyone misses their friends when they are dying.
5. I wish that I had let myself be happier.
This is a surprisingly common one. Many did not realize until the end that happiness is a choice. They had stayed stuck in old patterns and habits. The so called "comfort" of familiarity overflowed into their emotions, as well as their physical lives. Fear of change had them pretending to others, and to their selves, that they were content. When deep within, they longed to laugh properly and have silliness in their life again.
Life is a choice. It is YOUR life. Choose consciously, choose wisely, choose honestly. Choose happiness!
As we prepare and participate in the Holiday Season the Evolve team wants to remind each of you to take the time to take care of yourself! Here is a list of 30 ideas...just enough to get you through a month of wellness. Start today and repeat often!
1. Drink plenty of water: add lemon and basil garnishes for added color and flavor.
2. Take a daily walk.
3. Write down one thing each day for which you are grateful.
4. Give yourself a hand/foot massage using a peppermint or lavendar oil.
5. Smile to at least 10 people a day...you will both feel better!
6. Sit quietly for at least 5 minutes each day: do nothing, think nothing, simply BE.
7. Eat breakfast.
8. Try a new healthy recipe.
9. Take at least 10 deep breaths a day.
10. Leave a love note for someone special.
11. Listen to beautiful music...really listen!
12. Notice something you have never seen before on your commute to work.
13. Sit down and eat: no TV or other distractions.
14. Drink 8 ounces of room temperature water 30 minutes prior to eating.
15. Use a smaller plate to eat from. It will appear that you have a nice full plate of food and you won't over eat.
16. Get plenty of sleep.
17. Write down everything you eat for 30 days. You might be surprised by the results.
18. Commit to a workout routine with a friend. Hold each other accountable for "showing up".
19. Clean out one drawer a week. It is amazing how much freedom this will give you.
20. Reach down and touch your toes at least 5 times right after you get out of the shower.
21. Burn a nicely scented candle at your desk or work area.
22. Get a massage or take a Yoga class.
23. Grab a handful of almonds to snack on between meals.
24. Plant a container garden of herbs outside by your kitchen.
25. Move the TV out of the bedroom.
26. Stop working on computers and other hand held gadgets at least 30 minutes before you go to bed.
27. Place a fresh flower or living plant on your desk or work area.
28. Shop only the perimeter of the grocery store...stay out of the aisles.
29. Replace your toothbrush at least once a month.
30. Record one happy thought in a journal before you go to bed!
The team at Evolve wishes you peace of mind and prosperity through the year, happiness that multiplies, health for you and yours, fun around every corner, energy to
The Achilles tendon attaches the calf muscles at the back of your lower leg to your heel bone. By definition, Achilles tendonitis is inflammation of the tendon. This inflammation is usually caused by an overuse injury. It is most often seen in runners following an increase in the intensity or duration of their runs. It is also common in sports involving quick, explosive motions (cutting and jumping) such as tennis and basketball.
1. Pain of varying intensity along the Achilles tendon, at the back of the heel, and possibly up into the calf muscles themselves with and after activity.
2. Inflammation along the tendon itself.
3. Stiffness after prolonged periods of immobility.
An acute case of Achilles tendonitis generally responds to simple treatment. General rest, avoiding aggravating factors, ice, over-the-counter anti-inflammatory medications, and gentle stretching should reduce symptoms.
In more severe or persistent cases, physical therapy can help speed the healing process. At Evolve Physical Therapy + Advanced Wellness, your physical therapist will design an individual program for you detailing specific stretches and strengthening exercises to promote tissue healing, strengthening of the Achilles tendon and supporting structures, and improved foot/body mechanics. In some cases, orthotics may be useful to help improve body mechanics and to remove stress from the tendon.
Are you recovering from an injury? Working hard to reach the next level of your training regime? In order for your body to heal, you have to provide it with the right nutrients. This article titled "KitchenRx" has basic and valuable information for you.
To get more wellness and nutrition information that you can use right away, attend Wellthy Wednesday at Evovle Physical Therapy + Advanced Wellness on Wednesday November 7th, 2012 Pharmacist Chris Givant and nutritionist Coreen Reinhart will be discussing men's and women's hormones, nutrition for healthy aging, injury rehabilitation and meal plans to help you survive the holidays. The program starts at 6pm and will end at 7pm. Both Chris and Coreen will stay after to answer individual questions that you many have regarding your health and nutrition. To learn more about Chris and Coreeen click on their names which will direct you to their bio's and website
Yesterday (Sunday, October 28, 2012) it was 80 degrees and beautiful in San Diego. I am awed everytime I hear that the weather in other places isn't the same. The newspapers and air waves are heaped with news of the ominous hurricane that is pressing down on the entire east coast. Possibly the worst storm to ever be experienced in the United States. Thoughts of people preparing their homes and their lives for what is soon to ascend upon them with unstoppable power and might tumble around in my mind. All the while, I am enjoying the most breathtaking day free from the rush to shore up as much as possible before the storm hits.
All of us at Evolve Physical Therapy + Advanced Wellness send our thoughts and prayers to the hundreds of thousands of beautiful souls who have battened down the hatches and who are courageously sittling out the storm. May you be safe and in the company of loved ones knowing that we are cheering you on
Posture has long been considered a predisposing factor in causing musculoskeletal injuries and a source of chronic pain. It is your physical therapist responsibility to come to the aid of you, the patient, and offer possible solutions. Normal postural alignment allows for ease of movement, quick reactions in poor environmental conditions, full range of motion of joints and the ability for muscles to maximally contract and expand. With no abnormal forces on the musculoskeletal system, there will be less compensatory changes and substitution patterns and less stress on the joints. The penalties for poor posture include; increased joint wear and tear, decreased efficiency, disuse atrophy of muscles, fewer muscles recruited and abnormal muscle patterns resulting in substitution. Jacqueline Perry, MD describes normal posture in the following way, “the organism recognizes a forthcoming threat from the environment, and reacts to it quickly enough with efficient use of muscle work to prevent injury.”
Prevention of injuries begins with good vertical alignment resulting in normal load bearing throughout the joints. Every movement, especially in sports, begins from a posture and ends in a posture. In normal alignment, postural changes and adjustments can be rapid and automatic. The body cannot operate in malalignment efficiently. The result is poor performance, musculoskeletal injuries and pain. Changing postural relationships requires focusing on alignment, a thorough evaluation and an effective treatment plan and program. Frequent reevaluations are required to analyze the changes in alignment and adjust the treatment program accordingly.
In order for your physical therapist to be complete and maximally effective in treating your injuries, they must evaluate and realign your posture. There is static and dynamic posture. Static posture is the skeletal system and the positions of the various joints and body segments using tonic muscle control. Dynamic posture refers to active muscle contraction, muscle coordination and control over the body. With the body in malalignment, dynamic muscle groups become weaker and static postural muscle groups become shorter. Following the evaluation, a specific sequencing of exercises is dictated to change the postural faults.
After a muscle has been caused to shorten, there is no appreciable spontaneous lengthening of the muscle during relaxation. Muscles are caused to lengthen by the pull of the antagonistic muscle, and by the action of gravity. In this program, the lengthening of a shortened muscle is a passive, not an active process. Which is different than contract relax or functional lengthening programs.
Postural realignment is accomplished through a progression of exercises that target the intrinsic postural muscle groups and retrains the neuromuscular system. All of these exercises can be preformed as a home exercise program. As a patient, it is your responsibility to do the exercise progam given to you in order to experience the ultimate outcome. To learn more about receiving an individualized posture program that address your specific needs, contact us at Evolve Physical Therapy, San Diego, CA 92122, 858-457-3545. We can help!