DR. HORWITZ ON WUSA TV CHANNEL 9
Dr. Horwitz will discuss heat injuries and hydration guidelines for athletes training in the heat. These guidelines are EXTREMELY important this summer as the heat and humidity have been very high.

Guidelines:
Acclimate to outdoor training over 7 - 10 days
Pre-hydrate before practice
Wear moisture wicking clothing (no dark colors)
Weigh yourself before and after practice
Drink 16oz of fluid for each pound lost
Coaches should provide water breaks every 15-20 minutes
Coaches should check the heat index and air quality ratings
Place your feet in an ice bath for 5 minutes after practice

Pay attention to dehydration warning signs:
Dark colored urine
Loss of energy
Dizziness
Loss of coordination, confusion
Muscle cramps
Abdominal cramps
Nausea
Elevated heat rate
Profuse sweating
Vomiting

Pre-Practice Hydration:
Day Before: 50-100oz fluid beyond typical intake
Check weight morning of practice
2 Hours Before: 16-32oz
Eliminate bladder 15 minutes before practice

During practice/game:
5-10oz per 20 minutes depending on intensity of play and weather conditions

Post-practice/game:
Check weight
Replace each pound lost with 16 oz
Sip fluid the remainder of the day
Check weight next morning

Rustic Italian Restaurant opens in Cleveland Park
"I have had a life-long love of good food and wine. In my career(s) at Whole Foods (on both coasts), and at the Angeli Restaurant Group in Los Angeles, I have been exposed to a wide array of artisan produced food and wine products. For the last ten years, Kay and I have traveled extensively to Italy (ten trips total) and have visited numerous wineries, food producers, food markets and restaurants. We want Dino to reflect that which you might find in a wine bar or casual restaurant either in the Veneto or Tuscany. In a non Italian fashion, however, Dino will be 100% non smoking!"
When you call, tell them Dr. Horwitz recommended DINO!

SQUATS ARE FOR EVERBODY!
Why should people of all ages and fitness levels incorporate squats into their exercise program?

Because squats are one of the most functional of all exercises. What does functional mean? It means an exercise that is similar to or equal to something we all do in our daily lives. Think about how many times a day you squat. When you drop your keys, pick up your child, get into and out of your car, on and off of a chair, pull a weed out of the garden, etc., you are performing squats. Squats involve your body weight moving against gravity to keep you from falling down and then propelling you back to a standing position. Squats utilize all of the largest and most powerful muscles in the body, i.e., the quadriceps,hamstrings, glutes, calves and the back muscles to stabilize the movement. So, how can you afford NOT to do squats?

How do you get started? From a standing position, begin by just moving your tailbone back towards the wall behind you as you bend at the hips, knees and ankles and leave your spine in a neutral position. You can bend very slightly to start and then increase the range of motion by going deeper as you get stronger. Eventually, you may try squatting down to a bench and standing back up without "falling" down. Another good way to learn squat technique (besides working with us in the office) is to place a stability ball against the wall behind the lumbar area (small) of your back and walk your feet out slightly. Then, the ball helps keep your back in place as you squat to a depth that feels appropriate for your strength and comfort level. Add extra weight only after you can do 2 or 3 sets to at least 90 degrees at the knees without difficulty.

What if squats hurt my knees? Go only to a comfortable depth, don't let your knees buckle inwards and don't let your knees travel forward of your toes. Go gradually until it becomes easier to do. What if squats hurt my back? You need to see Dr. Steve first to examine your back (or knees) and then work to strengthen your abdominal and back muscles (the core). Core exercises are key for any physical activity from getting out of a chair to running a sprint.

Excuses are unacceptable! The bottom line is: Get your "bottom line" in gear and realize that squats are for EVERY BODY and that means YOU!

NEW MASSAGE CHAIR
Interactive Health is announcing their new robotic massage chair, the HT-125. This chair performs a full body massage using rolling, percussion, kneading and compression. In addition, the chair has a calf and foot massage function. This new model features a Full-Body Stretching session lasting 15 minutes. The HT-125 is sold in specialty stores such as Sharper Image and Brookstone, but the company’s roots are in the chiropractic profession. Therefore, we can offer a huge savings on this chair which typically retails (MSRP) for $1999.00 Call us today to find out more.