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YOGA CLASSES
Our therapeutic Yoga class will be given on Thursday nights from 7:00 p.m. to 8:15p.m. and on Saturdays from 12:00p.m. to 1:15p.m. The Yoga for Athletes class will be given on Saturdays from 1:30p.m. to 2:45p.m. Classes will begin on February 21, 2008. Each class will be $18.00. Please call or email for details.
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KETTLEBELL CLASSES
Kettlebell classes will be held in our Silver Spring office starting tomorrow, Sat. Feb. 16 from 9:00 a.m. to 10: a.m. for 10 Saturdays in a row. The charge is $20.00 per class. Each class will be limited to a maximum of 10 students.
You may register for 5 consecutive classes (2/16, 2/23, 3/1, 3/8, 3/15 or 3/22, 3/29, 4/5, 4/12, 4/19) for $100.00 or register for all 10 sessions for $180.00 and save $20.00.
The class will be taught by Mr. Mi Seitelman, Director of Functional Training for Maryland Sports Injury Center.
Please call our office (301-622-9000) to register. We look forward to seeing you there!
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Another Success Story!
dennisletter
Dear Dr. Horwitz and Mr. Seitelman (Dr. Steve and Mi),
I want to thank you both for providing me with a therapeutic exercise
program that has transformed my exercise routine and targeted a key source
of my ongoing lower back problems. I am a firm believer of physical therapy
for recovery from muscle injury, but have felt something was lacking from
the routine providers of PT given the repeated recurrences I was having.
After nearly ten years of recurring episodes of paraspinal muscle strain and
subsequent back muscle spasms, I believe you have put me on the path to
recovery. I was impressed from the very beginning at your diagnostic acumen
in recognizing the confounding factors of other muscle groups and
vulnerabilities, and in devising a personalized program targeting the
relevant core muscle groups, and bringing me along at a very favorable pace.
Your knowledge of body form and function, mechanics, motion, strength
training, and first-hand experience in competitive weighlifting combine to
move from the very simple and basic such as methods to correct posture, to
stretch and strengthen muscles, and the emphasis on conditioning muscles to
enable the proper squat mechanics are elements that have contributed
enormously.
Your program is inherently logical. To me this exemplifies the best
combination of first-hand experience and effective communication to a)
eliminate bad exercise or movement patterns; b) add targeted exercise and
movement patterns; and c) build strength and flexibility to address core
problems. My decision to apply myself to your program of therapeutic
exercise is one of the best I have made in recent memory.
Thanks for doing what you do.
Sincerely,
Dennis M. Dixon, Ph.D.
Rockville, Maryland
Are These 3 Foods Making You Fat?
It's easy to let yourself be fooled into thinking the things you eat are healthy. Foods dressed in crafty packaging lead you to believe they will help you lose weight.
But do they?
The truth is that most of the time the only thing special about the so-called healthy food product is the clever marketing. Have you been fooled by the following foods?
So-Called Healthy Food #1: SALAD
Who doesn't get a self-righteous feeling when ordering a salad, right? Salads are healthy, and salads equal weight loss. Unfortunately, not anymore.
Salad in and of itself is a wonderful, healthy food. It is filled with nutrients and untouched by artificial additives. If only we left it at that.
Most salads on the menu today are loaded with fat laden extras. Croutons, tortilla strips, nuts, and even fried chicken (not the best source of protein). And let's not forget the salad dressing.
While you know that salad dressing isn't very healthy, you may not be aware of the staggering number of fat calorie packed in these dressings. Most people add between a quarter to a half a cup of dressing to their salad, and with the average creamy salad dressing weighing in at 8-12 grams of fat per tablespoon, you can see how an innocent collection of greens can quickly turn into a spare tire.
So-Called Healthy Food #2: 100 CALORIE PACKS
In the snack section of your local grocery store you've probably seen the attractively packaged "100 Calorie Packs." These light and airy snack packs send a subtle message that they are healthy and in line with your desire to drop the fat. I mean, how harmful can they be? Let's take a look at the snacks within the package. Here are the most popular:
- Oreo cookies
- Ritz snack mix
- Planter's peanut butter cookies
- Cheese Nips crackers
- Chips Ahoy cookies
- Shortbread cookie
Hmmm, that list sounds like junk food-doesn't it? These items are high in sugar, salt and fat, and they don't contain a grain of nutritional value. And let's be honest, most people don't eat just one pack...
So-Called Healthy Food #3: CEREAL
Can a box of cereal help you lose weight? That's the message being sent out by a handful of cereal brands, namely Special K. This cereal manufacturer has gone so far as to create the Special K Challenge, a program which claims to help drop 6 pounds in 2 weeks. The message that most consumers take away from the cereal commercials is "If I eat this brand of cereal then I will lose weight."
Wait, don't grab a bowl of your favorite cereal along with your skinny jeans just yet.
It's dangerous to think that any food item will promote weight loss, especially a food item that is high in simple carbohydrates. In the fine print you will see that the cereal claims to help lose weight when incorporated with a very low calorie diet, and that the cereal itself has no weight loss inducing power.
Making the Healthy Choice
As a rule of thumb ignore the bold claims on food packaging-the information you really need is listed on the nutrition label. Finding healthy food is simple when you use the following guidelines.
- Eat Fresh: The healthiest food in the world is fresh, unprocessed whole foods. This includes fresh vegetables and fruit, whole grains and legumes, and raw seeds and nuts. These fresh foods supply your body with vitamins, minerals and enzymes that are priceless to your health. When it comes to meat, poultry and dairy choose products that are grass fed and hormone and antibiotic free.
- Set Limits: Let's be honest. Just because something is edible doesn't mean you should eat it. A key to healthy eating is to identify which items to limit or even eliminate from your diet.
- Cholesterol. The American Heart Association recommends that you limit your intake of cholesterol from food to less than 300 milligrams per day.
- Saturated Fat. Your intake of saturated fat should be less than 7% of your total daily calories.
- Trans Fat. It is recommended that you either eliminate trans fat from your diet or keep it under 1% of your total daily calories.
- Sugar. Most of us consume way more sugar than we should. Make a habit of checking the ingredient list of the foods you eat. If sugar is the first listed ingredient then you know that item is packed with sugar.
- Look at the whole picture: A healthy diet consists of taking in a combination of fats, carbohydrates, fiber, protein, vitamins and minerals each day. Remember that eating too much of even healthy foods can lead to weight gain. All of the foods that you eat should fit together to form a well-balanced, calorie controlled diet.
The bottom line is that you should eat to live not live to eat. Your body will thank you for it.
Want more ideas on how to get the body of your dreams without starving yourself or doing boring exercise routines? Contact me today to get started on a fitness program that will change your body and improve your health.
Lighten Up
Want to quickly eliminate fattening calories from your diet? It's easy: simply don't add fat while cooking. Instead of oils, butter, or lard, try cooking with a light cooking spray. Instead of frying, try broiling. Also drain or blot excess oil from food before eating it.
Fitness Casserole
 What a delicious way to eat your veggies. This colorful dish is perfect for a healthy breakfast or a light dinner. Servings: 4
Here's what you need...
- 1 medium zucchini, halved lengthwise and sliced
- 1/4 cup sweet onion, chopped
- 1 12 oz bag Birds Eye Steamfresh frozen broccoli
- 1 15oz jar Mezzetta Marinated Sweet Yellow & Red Roasted Peppers
- 1/4 cup 2% milk reduced fat shredded cheddar cheese
- 8 egg whites
- 2 tablespoons nonfat milk
- 8 Calamata Olives, chopped
- Dash of salt and pepper
- Cherry tomatoes to garnish (optional)
- Preheat the oven to 350. Coat a small saucepan with light cooking spray and sauté the zucchini and onion over medium heat until tender. Microwave the frozen broccoli according to the instructions on the package.
- Coat an 8inch square pan with light cooking spray. Line the bottom of the pan with the roasted peppers. Spread the zucchini and onion mixture and broccoli over the peppers. Sprinkle the cheese over the vegetables.
- In a medium bowl combine egg whites, milk, olives, salt and pepper. Pour the egg mixture evenly over the vegetables. Bake for 15 to 20 minutes or until the eggs have set. Garnish with cherry tomatoes.
Nutritional Analysis: One serving equals: 154 calories, 3.8g fat, 15.2g carbohydrate, and 11g protein.
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