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Healthy Meal Planning on a Budget!

Healthy Meals on a Budget

Previously Dr. Osborn spoke about the myth of how eating healthy is expensive. Though the idea of eating healthy can be expensive, when planned out the meals are actually cheaper. The issue most individuals have is taking the time to meal plan. This is something that once it becomes routine should only take about 1 hour a day. That is less time than standing in lining for fast food or waiting for dining. We have included in this post a great website that has wonderful, healthy recipes that are not expensive. Sweet Potato Soup is just one of our favorites.

 

Sweet Potato Tortilla Soup

Vegan, Gluten free
 Serves 6
Produce
  • 1 15 oz. can Black beans
  • 1 cup Corn, frozen kernels
  • 2 cloves Garlic
  • 1 Onion, medium
  • 1 Sweet potato, about 1 lb., medium
  • 1 15 oz. can Tomatoes
Canned Goods
  • 2 tbsp Tomato paste
  • 6 cups Vegetable broth
Baking & Spices
  • 1/4 tsp Cayenne
  • 2 tbsp Chili powder
  • 1/2 cup Masa harina or cornmeal
Oils & Vinegars
  • 2 tbsp Vegetable oil
Nuts & Seeds

Stretches and Core Strengthening Exercises

Stretches and Core Strengthening Exercises for Low Back Pain

 

Hold each stretch for 30 seconds

Perform 15 Reps of each exercise per set, progressing to 2-3 sets

Knee Hug

Glute Stretch

Side lying Glute/Low Back Stretch

Hamstring Stretch

Hip Flexor Complex Stretch

 

Pelvic Tilt

Glute Bridge

 

Prone Hip Extension

Side Lying Hip Abduction(Clam Shells)

Plank – Hold for 15-20 Sec

 

Do You Struggle From Back Pain?

 

Do you Struggle from Back Pain?

One in five Americans experience back pain each year, and eight in 10 will suffer from back pain in their lifetime.

Back pain is one of the most common and yet disabling ailments for the patient. Even more complex are the variety of causes, signs and symptoms an athlete/patient could display during this injury. According to research, the good news is that while complex, most cases of back pain do not involve serious or long-lasting pathologies if treated appropriately. Clinicians have developed a variety of treatment options to assist with these types of complex injuries.

According to the American Academy of Orthopedic Surgeons and the National Athletic Trainers’ Association, everybody has physical limitations, which can often lead to body imbalances that in turn can cause back pain. That’s why it’s important to identify problem areas and correct these imbalances through better posture, periodic exercise, strength training, and regular stretching to aid flexibility.

Guidelines for a healthier back:

  • Stay mobile—There are many ways to increase mobility including daily stretches or activities that increase flexibility and get the body moving in different directions.
  • Warm up before physical activity—Keeping muscles warmed up and staying mobile will decrease the chance of injury. Engage in a low-impact activity prior to participating in sports or exercising.
  • Work on strength training—Improving overall balance and flexibility will reduce stress on the back. Exercises should involve the whole body, especially the core muscles of the stomach, back, hips and pelvis.
  • Don’t forget cardiovascular training—Physical activity (such as walking, swimming and running) for at least 20 minutes, three times a week, increases muscular endurance and cardiovascular fitness, and improves blood flow to the spine. Exercise also helps decrease daily stress that can tighten muscles.
  • Straighten up—Correct posture doesn’t just look better, it feels better, too. Be sure to stand with your head up, shoulders straight, chest forward and stomach tight. Try not to sit or drive for long periods of time. When seated always remember to keep your hips and knees at right angles to one another and find a chair with adequate lumbar (lower back) support.
  • Lift using your legs, not your back—When lifting objects from a position below your waist, stand with a wide stance and slight bend at your hips and knees. Tighten your stomach as you lift and keep your back as flat as possible – don not arch or bend.
  • Carry with care—When carrying heavy objects, keep them as close to your body as you can. Always avoid carrying objects on only one side of your body. With more and more Americans traveling with computer bags and carry-on luggage, it’s essential to adhere to proper carrying and lifting techniques.
  • Get adequate rest—Select a firm mattress and box spring that do not sag, and try to sleep in a position that allows you to maintain your back’s natural curve.
  • Improve your healthy lifestyle—Obesity and smoking are known to increase the incidence of back pain and decrease overall quality of life. Live healthier to reduce back pain.
  • Build in rest breaks—If you are physically active or enjoy athletics at any level, remember to build rest days and rest breaks into your weekly routine. The body needs time to recover from activity, and adding these natural breaks will rejuvenate muscles and the potential aching back that can come from overuse.

 

Athlete of the Month

Athlete of the Month

We would like to recognize Luis Torres as our Athlete of the Month.

Luis graduated this year from Trinity Christian. He is a pitcher and outfielder.

Luis was seen by Dr. Osborn for a shoulder injury and continued rehabilitation within our RISE facility. After finishing rehabilitation he joined  our athletic development program in June of this year. Since joining RISE, Luis proves to show great motivation, functionality and strength.

Good luck Luis in you future endeavors!

 

So You Think It Costs A Lot To Eat Well?

 

So You Think It Costs A Lot To Eat Well?

 

I have often heard from patients and our wellness clients, how hard it is to juggle costs and eating healthy.  I even found this as a topic of conversation at a meeting with some of my fellow physicians recently, and was shocked that even my colleagues have bought into this myth.

So I sat down with pen and paper to see for myself. Based on my weekly meal plan, I went to the grocery store, bought my food for the week, and kept the receipt. I then sat down and compared the cost of my breakfast, lunch, and two snacks during the day to an equivalent healthy and similar option I commonly find discussed by other people.

I’ll get to the facts in a second, but I will say, like anything else, in order to save money and eat healthy, you have to properly plan. It also takes some practice, but with a little diligence, I think you can find that eating healthy will also add a little jingle to your wallet when done correctly.

There are a couple of things to know before we get started. One, meal plan below is based on the calorie counts I get for the day tracking my calories. Two, to avoid getting burned out on the same thing, I will choose two or three rotations in my meal plan every couple of weeks or so.

Below is the comparison of the costs of food on my meal plan, followed by the cost of equivalents that I commonly found myself purchasing before adapting a meal plan, against some foods that are commonly thought of as cheaper, more convenient alternatives.

 

Here is just breakfast:

 

My Meal Plan

Almond Milk 8 oz                   $0.38               120 cal

Protein Powder                      $1.06               100 cal

A Healthy Attempt   – Muscle Milk Pro Series         $3.58               200 cal

Quick and “Cheap”   – McDonald’s Egg McMuffin   $2.79               300 cal

 

So for breakfast, I saved $1.35 over the Egg McMuffin and $2.14 over the Muscle Milk shake.  Over the course of a month that’s over a $40 savings versus the Egg McMuffin and over $60 on the Muscle Milk.  And that’s just breakfast!!! Translate that over a year and we are talking real money and inches on your waistline.  The added calories from wheeling through McDonalds on your way to work over the course of a year (FOR JUST BREAKFAST) would add up to 20,000 calories or 10 pounds of weight.

For a single workday, 250 days in the year, including breakfast, lunch and two snacks, I calculated a cost of $5.68 to eat healthy, $10.79 with unplanned healthy eating, and $10.75 for unhealthy eating.  A year worth of workdays translates to $1420 by meal planning, almost $2700 without meal planning, and almost $2700 for ‘convenient’, unhealthy eating.

But the nutritional difference will really blow your mind.  Remember this is only workdays through the year, but the calorie difference between the three is about 500 calories by meal planning, 880 with unplanned healthy eating, and 1480 calories on the “this costs less”, unhealthy route.  Over the course of a year, without planning, you spend almost $1300 more to gain 980 calories per day, 245,000 calories per year, or 122.5 pounds of additional weight.

Still think it’s more cost effective?!?!?  This doesn’t even include the indirect cost of the added weight to your medical bills as you watch your blood pressure and cholesterol go up.

 

For more information and a breakdown of the cost savings on proper meal planning at a day of work:

Visit our blog “Table Scraps”;

Visit our website at jaxfamilysportsmed.com;

Or for even more direction towards a journey to better living, look into our RISE Personal Wellness Programs

Share this with a friend or loved one on Facebook.

 

Meal Plan

 

Pumpkin Protein Smoothie

Pumpkin Protein Smoothie

It may not be fall yet but this one’s a keeper. After seeing this one we can’t wait untill that first fall day.

 

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Key Lime Pie Protein Smoothie

 

Key Lime Pie Protein Smoothie

This is a light and refreshing smoothie.

It will remind you of that yummy key lime pie you had in the Florida Keys minus all those extra calories!

 

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Pineapple Whip Smoothie

 

Pineapple Whip Smoothie

The name says everything for this smoothie. If you like pineapple then you will love this one.

 

 

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Cinnamon Sugar Doughnut Smoothie

Cinnamon Sugar Doughnut Smoothie

YES PLEASE!

This is a great recipe. Simple ingredients and room to change or modify with the milk or extract you like.

 

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Tropical Green Smoothie

Tropical Green Smoothie

This smoothie is packed with nutrients to keep you going throughout the day! This is a great smoothie for those that have a hard time getting in your green veggies or for those picky eaters that don’t want to eat their veggies.

To enjoy more delicious recipes visit our facebook page.

https://www.facebook.com/RISEWellnessPrograms/

 


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