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by Daniel Ostrowski

Tis the season of meeting with family and friends, pot lucks, office parties and any other excuse for us to eat all the nostalgic treats we all love.  With these feasts lurking around the corner, we say the same thing “I’m not going to overdo it this time,” and by New Year’s day we are dragging ourselves through the gym door determined to work off those 2, 5, or even 10lbs we packed on in just 60 day!!!!

Have no fear we’re here to help give you a few tips and tricks to beat this holy holiday bulk. This is not to say you can’t enjoy a treat or two, but know yourself and take precautions.

1.   Whatever You Do, Do Not Arrive Hungry!

It’s like going to the grocery store hungry. You are going to walk out the door with more than what you wanted. Planning ahead can help maintain discipline in the face of temptation. Drink water on the way to the party to fill up beforehand to help limit the ravenous impulses.

2.  Pace Yourself

Give yourself a second and take it all in (this is a metaphor). It takes around 20 minutes for you brain to register that it is full once you start eating. Chowing down as fast as possible is not the best way to limit those extra pounds. Chewing slower will fill you up with less on your plate. You can also try taking a sip of water after every bite, or right before you pick up your fork again.

3.  Keep Meals Balanced with Protein

Let’s be honest everyone’s grandmother makes the best stuffing! Buttery green beans, mashed potatoes, cranberry sauce and bread. The majority of your holiday meals are typically rich in carbs, but low in protein. Try to have more protein on your plate than the other stuff. Eating more protein is beneficial for weight control because it increases your metabolism and levels of appetite-reducing hormones.

A side note, limit your ham intake. The protein in pork takes the body the longest to breakdown.

4.  Limit Liquid Calories

Don’t waste your calories on sugary drinks. 8 ounces of Eggnog has around 223 calories, 11g of fat, and 20g of carbs, all from sugar. Then of course there’s spiced apple cider, hot chocolate, peppermint hot chocolate and so on. The sugar adds up fast.

Try limiting alcohol consumption. This is just a good all-around idea, not to mention excessive alcohol consumption can cause muscle atrophy and weakening. If you find yourself at a party and feel out of place without a drink, sip water or club soda, this will give you a drink like everyone else.

5.  Be Active with Family and Friends

With the cold weather ahead of us, it can be hard to find the motivation to get out and do something active. Sedentary activities, like watching holiday movies on the couch, are common traditions for many friends and families. Instead, go on a walk with the family, or find different outdoor events around your community. 5k’s and Fun Runs are very popular around this time.

6.  Limit Your Dessert Intake

Dessert is everywhere during the holiday season. This leads to excessive sugar consumption, and weight gain. Monitor what you are putting on your dessert plate. Better yet, use a smaller plate. Remember, the first piece of pumpkin pie tastes the exact same as the 5^th piece.

7.  Watch Your Snacking

The mindset of “It’s just one bite” throughout the day, or even one party can add up to a whole meal.  If you are going to snack, stick to 2 or 3 items instead of sampling the whole buffet of holiday goodness.

Another trick is, “just go for it!” Don’t try avoiding that one holiday treat you have had your eyes on. Finding yourself snacking randomly, avoiding your real craving. Sitting on your couch, surrounded by the contents of your fridge, lamenting over how you got there… Just me?

The simple truth is, we need to practice self-control and mindful eating habits. You may say to yourself, “What’s the harm in a little holiday weight gain, especially if it’s just a pound?” The problem is, most Americans never lose the weight gained during the winter holidays.

Let’s put our best foot forward and the fork down. Let’s have this holiday season be the one that doesn’t cause us to make the same New Year’s resolution.

Photo by Angelina Jollivet on Unsplash

Guest post by Dr. Brent Wells, founder of Better Health Chiropractic & Physical Rehab in Anchorage, Alaska

The holidays are a busy time for most. There’s shopping taking place, holiday specials, department store blowout sales, children running around and cooking to be done. In all the holiday festivities it’s common to lack the sense needed to take care of the body, specifically the back.

It isn’t always remembered but the back is one of the most sensitive parts of the body that can be deeply burdened when the holiday season is upon us.

What Happens to the Back During the Holidays?

During the holidays it’s common to neglect the rest that the body needs, proper fluid intake is many times forgotten and the feet don’t always get a chance to be still and relax either. The holidays cause us to move fast and without repentance when standing in long lines waiting to get that special toy for that child waiting at home.

It’s a very exciting time but can also be a very unforgiving time of year. The holiday season is the very cause of many sudden and sometimes severe back injuries and doctor’s bills.
The back is strained much during the holidays for various reasons. Not only is the back strained but the body overall is taking on a new level of stress when it begins adjusting to the sudden change in activity and movement from one calm season to the busiest season of them all.

What Holiday Activities Cause Back Pain?

I see this happen each year. There are new patients and returning patients in need of major adjustments because they strained something while lifting. We assist many with massages also considering the next level measure of stress that lots of people take on.

Three major ways to injure the back if you aren’t careful include:

Photo by Heidi Fin on Unsplash

• Christmas tree decorating – When decorating a Christmas tree there is much bending to pick things up. There is also reaching that must be done to place the ornaments on the tree. Sometimes ladders are used for those high places that aren’t within reach, and sometimes to make it go faster extreme reaching is used in the place of the ladder.

The tree isn’t the only thing that’s decorated during the holiday seasons, but there are plenty of other places within a home, business, school or church that are also decorated. It’s smart to be mindful of how much reaching and how far you’re reaching, being sure to try and keep all things within arm’s length. If the reaching calls for you to reach beyond arm’s length, it’s best to use the tools available to help take the extra stress off the body.

• Cooking – Cooking entails much standing for sometimes long periods of time. Any amount of prolonged standing or even sitting can cause the back to become stressed. A stressed back leads to a strained back, which oftentimes leads to pain.

Remember to take time to rest your feet and take a seat even if it’s for short amounts of time. In between the cooking of whatever dish, take a moment to drink some water and be sure you’re practicing good nutrition also. It’s easy to forget to eat when you’re busy cooking for everyone else.

It’s not uncommon to want to hurry and get it all done but if you don’t have to get it all done in one sitting, take an early shift on and evening shift off. Choose to rest your body in preparation for whatever the next day entails, whether it be cooking, shopping or more decorating.

Your back will thank you for it!

• Holiday Shopping – Shopping is another task that many engage in during the holidays. With the never-ending sales, it’s not uncommon to leave in the morning and not return to the house until late.

The weight of the bags isn’t always something you may be mindful of, but the amount and weight of bags you carry around from store to store do matter. Much of your holiday back discomfort comes from the shopping being done that people neglect to think about.

Not only does the improper body mechanics when carrying gifts around bring extra strain, but the long lines and constant standing takes a toll on the back also.

What Steps Can I Take to Prevent Holiday Back Pain?

Step 1: In between stores take your things to the car so that you don’t have to carry them around from store to store. Even if you’re in a mall and it’s more convenient for you to carry everything rather than walk a mile to the car, it will help your back when and if you make the sacrifice and drop it off. Some stores have buggies so please take advantage of them and don’t try and be superman or superwoman and carry it all in your arms.

Step 2: Instead of doing all your shopping at once take some time to shop and then break for a meal and let your feet rest and then get back to it. If it’s possible to leave the children at home or with a family member you trust, then do that to help take the extra stress of off you while you shop. It will also help you avoid having to carry children around or hold a crying baby when you’re already handling heavy bags.

Step 3: When decorating be sure to wear comfortable and reliable shoes that helps to keep the body balanced and feet secure. Avoid reaching beyond what the body can comfortably reach for. Take breaks when decorating and maybe choose a day to solely decorate, and another day or couple of days to shop.

Conclusion

The holidays are very exciting and bring much joy but also angst and pain when we aren’t careful to take precautions when it comes to the health of our backs. As a chiropractor who helped thousands of Anchorage patients, I know the importance of taking care of your back during the holiday season.

Your back is important to us, your health is important to us and your sanity is important to us. If you are experiencing any pain before the holidays or maybe you don’t feel pain until the holidays begin, feel free to visit your local chiropractor to help you with whatever your body needs.

About Dr. Brent Wells

Dr. Brent Wells, D.C. is the founder of Better Health Chiropractic & Physical Rehab and has been a chiropractor for over 20 years. His practice has treated thousands of patients from different health problems using various services designed to help give you long-lasting relief, such as chiropractic care, physical therapy, and massage therapy in Anchorage and Juneau.

Dr. Wells is also the author of over 700 online health articles that have been featured on sites such as Dr. Axe and Lifehack. He is a member of the American Chiropractic Association and the American Academy of Spine Physicians. And he continues his education to remain active and updated in all studies related to neurology, physical rehab, biomechanics, spine conditions, brain injury trauma, and more.

Source: http://www.bewellprimarycare.com/

Head back to school safely

Give your back the attention it deserves.

by Dr. Rachel Tavel, PT, DPT, CSCS as seen in Men’s Health.com

Let’s face it: Our bodies’ design and the way we use them aren’t always compatible.
Our constant computer and phone use means that your head and eyes tend to be tilted downwards more than you want to admit, and definitely more than you probably realize. This forward, downward head position (aka “tech neck”) can take a serious toll on your body, leading to neck stiffness, upper and lower back pain, and even headaches.

Muscles of the upper back and neck can become tight and weak with sustained positions, limiting their strength potential and extensibility, and reinforcing bad postural habits. All that device usage leads to forward, rounded shoulders and the head resting far out in front of the shoulders instead of being stacked vertically on top of the torso. These positions, though comfortable in the short term, can actually change the alignment and health of your spine and often lead to aches and pains that become larger, more debilitating problems later on.

The best way to combat a stiff upper back is to make time for the right stretching and strengthening routine. If you’re experiencing a aches or pains in the upper back, neck or shoulders, your posture is probably to blame.
Try incorporating these stretches to unwind and open up your chest, back, and shoulders before a small ache or pain becomes a bigger problem. For some of these stretches, you’ll need a foam roller. If you don’t have one, we like this one from TriggerPoint, or any of these options.

Cat-cow Stretch

Cat Cow stretch [Digital image]. (2011). Retrieved from https://www.hep2go.com/exercise_editor.php?exId=327&userRef=gcicfednfake

The cat-cow stretch is actually two stretches in one, and a great way to self-mobilize your thoracic spine (the upper part of your back). By moving through these two poses, you can gently mobilize each vertebra so that the small bones move the way they are supposed to for daily activities and do not become too rigid and stiff.

To perform: Begin in quadruped (hands and knees) with knees under hips and hands under shoulders. Inhale as you move your sit bones up towards the ceiling, arching the back and pressing the chest towards the floor as you lift the head up. Relaxing the shoulder blades behind you. From there, inhale as you move from this “cow” position to an angry “cat” position, rounding out your back and pushing shoulder blades away from you as your spine forms a “C” curve in the opposite direction. Go through this cycle 10 times.

Side-lying Thoracic Rotation

Side Lying Thoracic Rotation [Digital image]. (2018). Retrieved from https://www.hep2go.com/exercise_editor.php?exId=62127&userRef=gciaake

One of the upper back movements required for healthy mobility is rotation. With so much of life happening in an anterior-posterior or sagittal plane, the ability to twist and rotate can become limited. This stretch is a great way to improve rotation in your spine.

Begin by lying on your left side with knees bent and arms straight out in front of you, palms touching. Gently lift your right hand straight up off of the left hand, opening up the arm like it’s a book or door while following the top hand with your head and eyes until your right hand is on the other side of your body, palm up, with your head and eyes turned towards the right. Hold this stretch for a few breaths before returning to the starting position with palms facing each other. Repeat up to 10 times on each side.

Child’s Pose with Rotation

Child’s Pose and Rotation Stretch [Digital image]. (2014). Retrieved from https://www.hep2go.com/exercise_editor.php?exId=19148&userRef=gcicfednfake

Child’s pose stretches multiple muscles in the back, while also targeting the hips and even ankles.

To perform, begin on your hands and knees. Spread your knees apart while keeping your toes touching, then gently lower your hips forward towards the ground with arms outstretched in front of you. Keep your arms extended forward with palms down on the floor, lengthening the lower back. Hold this pose for several breaths.

For an added stretch, bring both hands to one side in front of you, lengthening the lats and muscles of the opposite side of your body. Repeat by reaching to the other side after a good stretch is felt. Hold each of these poses up to 30 seconds. Note: If you have pain in your knees or hips, try performing this pose while seated on a pillow or folded blanket, or try using a foam roller under your palms to make the stretch more comfortable.

Thoracic Extension Over Foam Roller/Chair

Thoracic Extension over Foam Roller [Digital image]. (2015). Retrieved from https://www.hep2go.com/exercise_editor.php?exId=23636&userRef=gcicfednfake

Thoracic Extension over Chair [Digital image]. (2018). Retrieved from https://www.hep2go.com/exercise_editor.php?exId=55041&userRef=gcicfednfake

Reverse the curve of your upper back by moving your body in the opposite direction. Find a foam roller or use the back of a chair to perform this instantly relieving stretch. If using a foam roller, place the foam roller perpendicular to your torso. Sit in front of the foam roller, and gently hammock the head with your hands, interlocking the fingers and supporting the weight of your head without pulling it.

Lean backwards so that your upper back is reaching backwards over the foam roller. Gently allow your shoulders to reach towards the floor while the foam roller supports your upper back. Carefully lift the hips to roll up and down the muscles of the upper back or move the foam roller up and inch after each stretch, leaning backwards over the roller until a gentle stretch is felt. Repeat several times, without forcing your body into discomfort. This stretch can be very intense, so start with small movement and don’t spend more than a couple minutes in this position.

Pec Stretches on Foam Roller

Pec Stretch on Foam Roller [Digital image]. (2012). Retrieved from https://www.hep2go.com/exercise_editor.php?exId=8119&userRef=gcicfednfake

Tight pecs can contribute to rounded shoulders and a tight upper back.
Stretch the muscles by lying on a foam roller with arms outstretched like the letter T or W. Hold for about 30 seconds in each position.

Doorway Stretch

Doorway Pec Stretch [Digital image]. (2017). Retrieved from https://www.hep2go.com/exercise_editor.php?exId=48035&userRef=gcicfednfake

If you can’t find a foam roller, try using the walls of a standard doorway to stretch out the pecs.

Bring each forearm up against one side of the doorway. Gently lean forward through the doorway keeping the arms on one side to stretch out the chest. Hold for 30 seconds.

Sphinx Pose

Sphinx Pose [Digital image]. (2017). Retrieved from https://www.hep2go.com/exercise_editor.php?exId=53066&userRef=gcicfednfake

Open up the chest and back by lying on the floor and propping yourself up on your forearms.

As you inhale, gently press your forearms into the floor and lift the head and chest up. Draw your shoulders blades down and back and lengthen your tailbone. Hold for 30 seconds.

Dr. Rachel Tavel, PT, DPT, CSCS is a Doctor of Physical Therapy, Certified Strength & Conditioning Specialist, health and fitness writer, and runner. Rachel began her career working as a travel writer in South and Central America before deciding to return to school and become a physical therapist. Her writing has appeared in multiple publications, including SELF, Huffington Post, Bustle, Greatist and several travel guidebooks.