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Gym Fails: How NOT-TO Do Your Exercises

Many people go to the gym thinking that any type of exercise is good.  BUT, that’s not always the case…

I’ve see women hurting them selves, instead of getting good exercise

Have you ever seen people on the step climber that appear not to do the proper exercise?  Scenarios like people slamming their feet on the steps, people bent over the bars trying to keep up with the machine’s speed?  How about this one, people rocking out to their music and falling off the machine!

There are many reasons why step machiines are good for you like:  Low-Impact Exercises,  Muscle Development, and Calorie Burning.  That’s the pros of it.

Well, in any case if you misuse a piece of equipment you can hurt yourself so we advise to ALWAYS USE PROPER POSTURE AND GO AT YOUR OWN PACE. The cons of misusing this type of gym equipment are best illustrated on the video below.

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Back Pain May Be Caused By Your Stomach!

Many people that suffer back pain are unaware that weight gain is a leading contributor.  Actually, weight gain and unhealthy eating are leading contributors to diseases such as diabetes, high-blood pressure and yes, back pain too.  So, today we are sampling a “Healthy Diet” plan for the week.  This is what Healthy Eating looks like:

Day One

Today’s meal plan contains about 2,250 calories, with 55 percent of those calories coming from carbohydrates, 20 percent fat, and 25 percent from protein.

It also has about 34 grams fiber.

Breakfast

  • One grapefruit
  • Two poached eggs (or fried in a non-stick pan)
  • Two slices whole grain toast with one pat butter each
  • One cup low-fat milk
  • One cup black coffee or herbal tea

(Macronutrients: approximately 555 calories with 27 grams protein, 63 grams carbohydrates, and 23 grams fat)

Snack

  • One banana
  • One cup plain yogurt with two tablespoons honey
  • Glass of water

(Macronutrients: 360 calories, 14 grams protein, 78 grams carbohydrates, 1 gram fat)

Lunch

  • Chicken breast (6-ounce portion), baked or roasted (not breaded or fried)
  • Large garden salad with tomato and onion with one cup croutons, topped with one tablespoon oil and vinegar (or salad dressing)
  • Glass of water

(Macronutrients: 425 calories, 44 grams protein, 37 grams carbohydrates, 9 grams fat)

Snack

  • One cup carrot slices
  • Three tablespoon hummus
  • One-half piece of pita bread
  • Glass of water or herbal tea

(Macronutrients: 157 calories, 6 grams protein, 25 grams carbohydrates, 5 grams fat)

Dinner

  • One cup steamed broccoli
  • One cup brown rice
  • Halibut (four-ounce portion)
  • Small garden salad with one cup spinach leaves, tomato, and onion topped with two tablespoons oil and vinegar or salad dressing
  • One glass white wine (regular or dealcoholized)
  • Sparkling water with lemon or lime slice

(646 calories, 42 grams protein, 77 grams carbohydrates, 8 grams fat)

Snack

  • One cup blueberries
  • Two tablespoons whipped cream (the real stuff—whip your own or buy in a can)
  • Glass of water

(Approximately 100 calories, 1 gram protein, 22 grams carbohydrates, 2 grams fat)

Day Two

If you eat this whole menu, you get about 2,150 calories, with 51 percent of those calories coming from carbohydrates, 21 percent from fat, and 28 percent from protein. The meal plan also has 30 grams fiber.

Breakfast

  • One whole wheat English muffin with two tablespoons peanut butter
  • One orange
  • Large glass (12 ounces) non-fat milk
  • One cup black coffee or herbal tea

(Macronutrients: approximately 521 calories with 27 grams protein, 69 grams carbohydrates, and 18 grams fat)

Snack

  • Two oatmeal cookies with raisins
  • Glass of water, hot tea or black coffee

(Macronutrients: 130 calories, 2 grams protein, 21 grams carbohydrates, 1 gram fat)

Lunch

  • A turkey sandwich (six ounces of turkey breast meat, large tomato slice, green lettuce and mustard on two slices of whole wheat bread
  • One cup low-sodium vegetable soup
  • Glass of water

(Macronutrients: 437 calories, 59 grams protein, 37 grams carbohydrates, 6 grams fat)

Snack

  • One cup (about 30) grapes
  • Glass of water or herbal tea

(Macronutrients: 60 calories, 0.6 grams protein, 12 grams carbohydrates, 0 grams fat)

Dinner

  • Five-ounce sirloin steak
  • One cup mashed potatoes
  • One cup cooked spinach
  • One cup green beans
  • One glass beer (regular, lite or non-alcohol)
  • Sparkling water with lemon or lime slice

(671 calories, 44 grams protein, 63 grams carbohydrates, 18 grams fat)

Snack

  • Two slices whole wheat bread with two tablespoons jam (any variety of fruit)
  • One cup non-fat milk
  • Glass of water

(Approximately 337 calories, 14 grams protein, 66 grams carbohydrates, 3 grams fat)

Day Three

Today’s meal has about 2,260 calories, with 55 percent of those calories coming from carbohydrates, 20 percent from fat, and 25 percent from protein. It also has 50 grams fiber.

Breakfast

  • One medium bran muffin
  • One serving turkey breakfast sausage
  • One orange
  • One cup non-fat milk
  • One cup black coffee or herbal tea

(Macronutrients: approximately 543 calories with 26 grams protein, 84 grams carbohydrates, and 15 grams fat)

Snack

  • One fresh pear
  • One cup flavored soy milk
  • Glass of water, hot tea or black coffee

(Macronutrients: 171 calories, 6 grams protein, 34 grams carbohydrates, 2 grams fat)

Lunch

  • Low sodium chicken noodle soup with six saltine crackers
  • One medium apple
  • Water

(Macronutrients: 329 calories, 8 grams protein, 38 grams carbohydrates, 17 grams fat)

Snack

  • One apple
  • One slice Swiss cheese
  • Sparkling water with lemon or lime slice

(Macronutrients: 151 calories, 5 grams protein, 21 grams carbohydrates, 6 grams fat)

Dinner

  • Eight-ounce serving of turkey breast meat
  • One cup baked beans
  • One cup cooked carrots
  • One cup cooked kale
  • One glass of wine

(784 calories, 84 grams protein, 76 grams carbohydrates, 3 grams fat)

Snack

  • One cup ​of frozen yogurt
  • One cup fresh raspberries

(Approximately 285 calories, 7 grams protein, 52 grams carbohydrates, 7 grams fat)

Day Four

By the end of today, you’ll consume about 2,230 calories, with 54 percent of those calories coming from carbohydrates, 24 percent from fat, and 22 percent from protein. You’ll also get about 27 grams fiber.

Breakfast

  • One cup whole wheat flakes with one cup non-fat milk and one teaspoon sugar
  • One banana
  • One slice whole grain toast with one tablespoon peanut butter
  • One cup black coffee or herbal tea

(Macronutrients: approximately 557 calories with 18 grams protein, 102 grams carbohydrates, and 12 grams fat)

Snack

  • One cup grapes and one tangerine
  • Glass of water, hot tea or black coffee

(Macronutrients: 106 calories, 1 gram protein, 27 grams carbohydrates, 1 gram fat)

Lunch

  • Tuna wrap with one wheat flour tortilla, one-half can water-packed tuna (drained), one tablespoon mayonnaise, lettuce, and sliced tomato
  • One sliced avocado
  • One cup non-fat milk

(Macronutrients: 419 calories, 27 grams protein, 37 grams carbohydrates, 19 grams fat)

Snack

  • One cup cottage cheese (1-percent fat)
  • One fresh pineapple slice
  • Four graham crackers
  • Sparkling water with lemon or lime slice

(Macronutrients: 323 calories, 29 grams protein, 38 grams carbohydrates, 5 grams fat)

Dinner

  • One serving lasagna
  • Small garden salad with tomatoes and onions topped with one tablespoon salad dressing
  • One cup non-fat milk

(585 calories, 34 grams protein, 61 grams carbohydrates, 23 grams fat)

Snack

  • One apple
  • One cup non-fat milk

(Approximately 158 calories, 9 grams protein, 31 grams carbohydrates, 1 gram fat)

Day Five

This delicious meal plan includes three meals and three snacks and has approximately 2,250 calories, with 53 percent of those calories coming from carbohydrates, 25 percent from fat, and 21 percent from protein. And lots of fiber—over 40 grams.

Breakfast

  • One piece French toast with one tablespoon maple syrup
  • One scrambled or poached egg
  • One serving turkey bacon
  • One cup orange juice
  • One cup black coffee or herbal tea

(Macronutrients: approximately 449 calories with 16 grams protein, 57 grams carbohydrates, and 18 grams fat)

Snack

  • One cup sliced carrots
  • One cup cauliflower pieces
  • Two tablespoons ranch dressing
  • Glass of water, hot tea or black coffee

(Macronutrients: 223 calories, 4 grams protein, 18 grams carbohydrates, 16 grams fat)

Lunch

  • Veggie burger on a whole grain bun
  • One cup northern (or other dry) beans
  • One cup non-fat milk

(Macronutrients: 542 calories, 38 grams protein, 85 grams carbohydrates, 8 grams fat)

Snack

  • One apple
  • One pita with two tablespoons hummus
  • Sparkling water with lemon or lime slice

(Macronutrients: 202 calories, 5 grams protein, 41 grams carbohydrates, 4 grams fat)

Dinner

  • One trout filet
  • One cup green beans
  • One cup brown rice
  • One small garden salad with two tablespoons salad dressing
  • One glass of beer
  • Sparkling water with lemon or lime slice

(634 calories, 27 grams protein, 78 grams carbohydrates, 13 grams fat)

Snack

  • One cup cottage cheese
  • One fresh peach

(Approximately 201 calories, 29 grams protein, 16 grams carbohydrates, 2 grams fat)

Day Six

Today’s meals and snacks have about 2,200 calories, with 55 percent of those calories coming from carbohydrates, 19 percent from fat, and 26 percent from protein. You’ll also get about 31 grams fiber.

Breakfast

  • One cup corn flakes with two teaspoons sugar and one cup non-fat milk
  • One banana
  • One hard-boiled egg
  • One cup black coffee or herbal tea

(Macronutrients: approximately 401 calories with 18 grams protein, 72 grams carbohydrates, and 6 grams fat)

Snack

  • One cup plain yogurt with one tablespoon honey, one-half cup blueberries, and one tablespoon almonds
  • Glass of water, hot tea or black coffee

(Macronutrients: 302 calories, 15 grams protein, 46 grams carbohydrates, 8 grams fat)

Lunch

  • One cup whole wheat pasta with one-half cup red pasta sauce
  • Medium garden salad with tomatoes and onions and two tablespoons salad dressing
  • Glass of water

(Macronutrients: 413 calories, 11 grams protein, 67 grams carbohydrates, 12 grams fat)

Snack

  • One and one-half cup cottage cheese
  • One fresh peach
  • Glass of water

(Macronutrients: 303 calories, 43 grams protein, 23 grams carbohydrates, 4 grams fat)

Dinner

  • Four and one-half ounce serving of pork loin
  • Small garden salad with tomatoes and onions topped with two tablespoons oil and vinegar (or salad dressing)
  • One small baked sweet potato
  • One cup asparagus
  • One glass wine (regular or dealcoholized)
  • Sparkling water with lemon or lime slice
  • (500 calories, 46 grams protein, 35 grams carbohydrates, 10 grams fat)

​Snack

  • Five graham crackers
  • One cup non-fat milk
  • One cup strawberries

(Approximately 279 calories, 10 grams protein, 50 grams carbohydrates, 3 grams fat)

Day Seven

Today’s menu contains about 2,200 calories, with 54 percent of those calories coming from carbohydrates, 22 percent from fat, and 24 percent from protein. There’s also 46 grams fiber.

Breakfast

  • One cup cooked oatmeal with one-half cup blueberries, one-half cup non-fat milk, and one tablespoon almond slivers
  • Two slices turkey bacon
  • One cup non-fat milk to drink
  • One cup black coffee or herbal tea

(Macronutrients: approximately 442 calories with 26 grams protein, 59 grams carbohydrates, and 14 grams fat)

Snack

  • One cup plain yogurt with one tablespoon honey, one-half cup strawberries, and two tablespoons almond slivers
  • Glass of water, hot tea or black coffee

(Macronutrients: 343 calories, 17 grams protein, 41 grams carbohydrates, 13 grams fat)

Lunch

  • Six-ounce baked chicken breast
  • Large garden salad with tomatoes and onions and two tablespoons salad dressing
  • One baked sweet potato
  • One whole-wheat dinner roll.
  • Glass of water

(Macronutrients: 498 calories, 47 grams protein, 63 grams carbohydrates, 6 grams fat)

Snack

  • One cup raw broccoli florets
  • One cup raw sliced carrot
  • Two tablespoons veggie dip or salad dressing
  • One fresh peach
  • Glass of water

(Macronutrients: 112 calories, 3 grams protein, 25 grams carbohydrates, 1 gram fat)

Dinner

  • Three-ounce serving of baked or grilled salmon
  • One-half cup black beans
  • One cup Swiss chard
  • One cup brown rice
  • One whole wheat dinner roll with a pat of butter
  • Sparkling water with lemon or lime slice

(671 calories, 38 grams protein, 91 grams carbohydrates, 19 grams fat)

Snack

  • One Orange

(Approximately 62 calories, 1 gram protein, 15 grams carbohydrates, 0 grams fat)

~Meal plan provided by Verywell.com By Shereen Lehman, MS

 

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Millennials & Digital Healthcare

Never before has a generation of Americans used digital technology for healthcare as much as Millennials.  Yup leave it to the Millennials to change things up in the healthcare industry.  So,  Millennials are now finding new and innovative ways to make use of healthcare like never before.  here are the TOP 10 ways they use digital technology for their health care:

  1. 50% of millennials have looked up health information online.
  2. 27% of millennials use a health or fitness app.
  3. 23% have looked up online reviews for care providers or hospitals.
  4. 20% used a website to make an appointment, check lab results or manage prescriptions.
  5. Almost 20% of millennials used a medical care provider’s or health insurer’s website.
  6.  11% communicated with their healthcare provider or health insurance professional electronically.
  7. 8% of millennials used a blue tooth device to track health and exercise patterns.
  8. Nearly 9% reported soliciting medical advice on social media.
  9. 8%  joined an online health-related community.
  10. More than half feel that a healthy mind leads to a healthy body.

So, what’s next?  A virtual office visit?  Why not?  If we can utilize nano-particles to cure disease, why not maximize the use of digital technology for your own health.  If YOU want to create an appointment with us, go to our website’s home page and set an appointment online! http://www.laorthos.net It’s fast, free and easy.

 

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Remember when Kobe Bryant ruptured his Achilles tendon?

“The Achilles connects your calf muscles to your heel bones. It is the thickest and strongest tendon in the human body. Kobe’s injury is a third-degree tear, which means that his tendon has completely ruptured. Think a rubber band; an Achilles with a minimal to moderate tear is like a rubber band with a nick in it that’s still mostly holding together; an Achilles with a third-degree tear is a rubber band that snapped in two and is flopping uselessly around. Surgical treatments and rehab processes can vary widely from doctor to doctor…that’s because, even after surgery to repair the tear, there’s a lot that can go wrong. Patients are typically rushed into surgery relatively quickly to keep the ends of the tendon from shortening, which would reduce range of motion and the ability to store energy. Surgery poses the risk of over-elongating the tendon, though, which could also severely impair functionality. Since the Achilles tendon is so closely related to running speed and power generation, any of that is bad news for an athlete—and especially for an athlete as driven as Bryant.” ~Deadspin.com

At LAOSS we use stem cell injections which are designed to help your body heal damaged muscles, tendons, ligaments, and cartilage by utilizing your own cells or platelets (PRP), which repair damaged body parts.  Call to learn more! (323)264-7600

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Foot Care Tips for Seniors & Diabetics

If you have a history of foot injuries, or suffer from diabetes consult your doctor before trying any of this at home. Injuries that have not healed completely could show symptoms when a patient matures in age.

  1. Avoid cold surfaces and always keep your feet warm and dry. Use heavy tube socks, if necessary.
  2. Wear footwear that offers additional foot support. The loss of tissue mass in the feet negatively affects carrying capacity.
  3. Review your medications with your doctor and determine if any have side effects that can affect your sense of balance.
  4. Wear non-skip shoes and sandals. Falls are the leading cause of broken bones for seniors, which are harder to heal.
  5. Engage in light exercises such as walks in the park to increase foot strength. This promotes better blood circulation and keeps your feet healthy.
  6. Proper foot care is essential for diabetics. Check your feet regularly for ulcers and blisters that can lead to infection.
  7. Trim your toe nail straight across and avoid cutting it too short. Trimming your toes too short can lead to the formation of an ingrown toenail.
  8. The loss of sensation in the feet can be caused by poor circulation.  We recommend regular foot massages and elevating the feet when resting improves blood circulation in the feet.
  9. Treating foot disorders can be complicated, especially with seniors. That is why proper foot care should be included with your daily routine.

At Los Angeles Orthopaedic Surgery Specialists, we care about our patient’s health.  If you have any questions feel free to call us at: (323) 264-7600.

 

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LA Orthos Can Help You with Your Achilles Tendon Rupture!

If you think you are suffering from an Achilles tendon rupture, you can apply the Thompson Test to be sure. If so, give us a call at (323) 264-7600 and let our surgeons provide the excellent treatments you need to get your life back into motion! Minimally invasive surgery is always our goal. #LAOrthos #LAOSS  #AchillesTendonRepair

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