Flex Spending and Exercise

Do you have money left in your flex account for 2008? Did you know that you can use this money toward training at our office?

Learn how to perform exercises to rehabilitate an old injury or just update your current workout. We will adjust your technique so that you perform your exercises safely and design the most effective workout based on your needs and goals.

Please be aware that your flex account does not cover training in a gym or by a personal trainer. Call 301-622-9000 today to schedule an appointment!

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Sports Injury Handbook

You are a coach or parent at a game. An athlete goes down (your child?).  There is no medical professional in attendance. Do you know what to do?

I have just completed my first draft of Rub Some Dirt on It! - the Maryland Sports Injury Center Sports Injury Handbook. If you would like to download it for free, please click here.  In return, please send me your comments and suggestions. The goal of this guide is to provide the coach and parent with the necessary tools to provide a safe environment for the athlete, especially if professional medical care is not immediately available (it is not meant to be a thorough review of each topic). If you are a coach or parent of an athlete you owe it to your child/athlete to familiarize yourself with this material.

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Champions Field House Update

We still waiting for permits to come through for Champions Field House. In the meantime, please sign your teams up now for our ACL and Rotator Cuff Injury Prevention programs as space is limited. Email us at painfree123@gmail.com and we will get your team scheduled. 

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Let's be honest for a moment. You've seen the advertisements for weight loss pills-you know the ones with those amazing before and after pictures-and you've wondered to yourself...do they work?

Diet pills are everywhere, they tempt from store shelves, from infomercials and from glossy magazine pages. You probably know someone who is dabbling with diet pills or maybe you've tried them yourself. Have you ever wondered how they work?

Weight loss pills can be broken down into 3 basic categories:

1. Appetite Suppressants: These work just like it sounds. The appetite-regulating region of your brain (the hypothalamus) is tricked by blockage of the re-uptake of serotonin and norepinephrine. As a result you feel like you've just eaten a big meal, so you're less likely to overeat.
2. Stimulants: These types of weight loss pills used to contain a combination of ephedra and caffeine to raise energy expenditure (thermogenesis) while also reducing appetite. You're probably aware that these pills were proven in some cases to be deadly, so ephedra was taken off the market. Stimulant pills now contain other ephedra-like substances, vitamins and caffeine. The idea is to increase energy and boost metabolism.
3. Fat Blockers: These pills inhibit the action of the enzyme lipase, which is responsible for breaking down fat during the digestion process. The goal is to prevent a percentage of the fat you've eaten from being absorbed into your system.

So we return to our burning question. Do the pills work? Here's what the diet pill companies say:

• "You'll lose 30lbs in 30 days"
• "Achieve rapid weight loss results"
• "Burn calories and fat 24 hours a day"
• "Fights fat and delivers rapid weight loss"

Those claims are amazing...too bad they are just that-claims. It's so tempting to imagine that those benefits could be gained just by swallowing a pill. Tempting enough to make diet pills a multibillion dollar a year industry. Hmmm, makes you wonder that if that many diet pills have been taken then why don't we all look like swim suit models yet?

While diet pills showcase a few star subjects, none of whom live on your block, the world is full of real people who have lost weight and improved their lives with exercise and healthy eating. Check out these proven benefits of exercise:

A pill may slightly increase your metabolic rate for a time or may suppress your appetite, and you may lose a few pounds. However, a pill alone cannot produce serious or permanent weight loss. A pill cannot deliver the same results as healthy nutrition and regular exercise.

And weight loss pills have been known to give the following side effects:

• Raised blood pressure
• Increased risk of heart attack
• Cramping, gas and diarrhea
• Constipation
• Headaches
• Dry Mouth
• Insomnia

The bottom line is that true weight loss can't be achieved by a pill.

If you really want to lose weight, if you're looking for long term health benefits then look no farther than your sneakers. That's right, lace them up and go for a jog. Then schedule a time to meet with me.

Together we will turn you into a walking talking billboard for the benefits of exercise.

Halloween is almost here and that can only mean one thing-it's time to buy treats for the kids. And like every other year you'll end up eating the leftovers. This year stick with healthy treats like boxed raisins, fruit cups, string cheese, granola bars or non-food items like colorful pencils, erasers or coloring books. You'll save yourself plenty of calories.

Gone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries - this recipe gives you all of that comforting taste with none of the fat. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal.
Servings: 2

Here's what you need...

• 6 oz can of albacore tuna (in water), drained and flaked
• 1 egg white
• 2 Tablespoons oatmeal
• 2 Tablespoons diced onion
• 1/4 teaspoon garlic powder
• 2 teaspoons low-fat shredded cheese
• Salt and pepper to taste

1. Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.
2. Cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.

Nutritional Analysis: One serving equals: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g protein

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COACH'S CORNER: HIGH SCHOOL DEATHS ON THE RISE!

CHAMPIONS FIELD HOUSE

Capital Hypnotherapy

Total Wellness Concepts