Nutrition Archives | Functionize Health & Physical Therapy
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Nutrition

5 Nutrition Tips to Stay on Track While Traveling

Recently, my husband and I flew to Paris to celebrate our 15th wedding anniversary.  It had been awhile since I’d had to endure a 10 hour flight, adjust to a 6 hour time change (I don’t think I ever did), and navigate through a foreign city with endless culinary options. I have always loved to travel, but I don’t love the way my body sometimes feels if I’m not careful to implement some strategies to keep things running as normally as possible so I don’t totally derail my digestion and sleep. Whether your job requires you to be a frequent…

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3 Nutrition Habits to Consider for Optimal Health

When I meet with clients to help them establish a game plan for achieving their nutrition and health related goals, there’s a common denominator that is the foundation of every conversation: small changes can produce big results and lead to lasting habits over time. Healthy habits WILL translate to better health in the long run. In my experience, all too often, people are looking for the “quick fix” that will result in fast weight loss, optimal athletic performance, or improved lab results.  The problem with this approach is that when extreme measures are taken, even when a quick weight loss…

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Are You Living Your Dream or Still Dreaming of Living?

“Why did you open your practice?” I’m often asked this question, and I get it- who would leave behind a 16-year career at various established physical therapy practices with great PTs, good pay, and a stable work-life balance for the stress of opening a business on their own? I’ve been a Physical Therapist for 19 years. I grew up in rural Pennsylvania. It was a small, blue-collar town called Bloomsburg. Life in northeastern PA was simple. My parents never went to college, but my dad’s Midwestern upbringing made him a disciplined and rigid worker at the nearby nuclear power plant….

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5 Steps to Eating More Real Foods

My experience the past 20 years as a Registered Dietitian Nutritionist working in a variety of settings has revealed to me that despite the many differences in health issues, lifestyles, schedules, and food preferences that each client is facing, there is a common underlying theme. One that I repeatedly highlight and try to weave into every single conversation: EAT MORE REAL FOOD. No matter what the diagnosis or goal may be, this is a common denominator in every encounter I experience. Some are doing better than others at baseline, but almost everyone needs the reminder to move in this direction,…

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Creating Healthy Habits, Not Restrictions

As January is coming to an end, so are many well-intentioned health and fitness New Year’s Resolutions that were far too lofty to achieve and maintain for most of the people that made them.  According to a study in the science journal The Personality and Social Psychology Bulletin, roughly 55% of New Year’s Resolutions are health related, including exercising more and eating healthier, and other studies show that most people give up on their resolutions before January is even over. It’s time to end the repetitive cycle of failed attempts, disappointment, and sub-optimal health. Unrealistic expectations often lead to unmet resolutions…

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9 Things You Should Know About Pain

Pain | Pain Management | Blog

Pain is output from the brain. While we used to believe that pain originated within the tissues of our body, we now understand that pain does not exist until the brain determines it does. The brain uses a virtual “road map” to direct an output of pain to tissues that it suspects may be in danger. This process acts as a means of communication between the brain and the tissues of the body, to serve as a defense against possible injury or disease. The degree of injury does not always equal the degree of pain. Research has demonstrated that we…

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Everything You Never Knew You Wanted to Know about Going to the Bathroom (Part 2)

Everything You Never Knew You Wanted to Know about Going to the Bathroom

Last week we looked at some guidelines for what might be considered “normal” bladder habits. Today we will cover some guidelines for healthy bowel habits. Norms: The average adult will have 1-3 bowel movements per day or 5-9 per week. Consistency of bowel movement should be firm and formed into logs. Should occur with ease – no straining necessary – and only take a couple of minutes You go less frequently: a) You could be constipated. Mild constipation can occur for numerous reasons including deviating from your normal routine (ever been backed up on vacation??). If this persists though, try…

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Everything You Never Knew You Wanted to Know about Going to the Bathroom (Part 1)

Everything You Never Knew You Wanted to Know about Going to the Bathroom

As a pelvic floor therapist, I often receive questions from patients about what is “normal” when it comes to bladder and bowel habits. Well, there are no firm rules, but here are some general rules of thumb to keep in mind when nature calls. Bladder Norms: Most adults urinate about 6-9 times each day and 0-1 times each night. The average adult bladder holds about 2 cups of urine during the day (~350 mL) and up to 4 cups at night (~800 mL). Most people have an urge to urinate when there is about 200 mL of fluid in the…

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March is National Nutrition Month!

Fitness Goals | Blog

Did you know that we have a Registered Dietitian on site at Functionize? Our amazing dietitian, Allyson Balzuweit RDN, sees clients at our office. She offers an integrated Functional Medicine approach to nutrition counseling. This comprehensive method meets you at your diet level and provides a plan for success with follow up meetings and coaching. To celebrate National Nutrition Month, she is offering 10% off your Initial Assessment. Read below to see if a Nutrition Consult may be right for you.  Nutrition Services at Functionize  Why do I need a nutrition consultation? Nutrition and diet play a vital role in your…

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