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lose weight, Bon Secours Weight Loss InstituteCooking and eating at home more often may be an excellent strategy for anyone trying to lose weight by watching how many calories they consume.

Researchers have found that eating out at restaurants often means consuming an additional 200 total daily calories, according to a study published in Public Health Nutrition. When you consider how often in a week you head out for lunch or dinner, those calories can quickly add up to extra pounds.

Along with the extra calories, people who eat in restaurants are also taking in significant increases in sugar, saturated fat, and sodium, a news release from the American Cancer Society states.

It’s an important finding because the United States is one of the most obese nations in the world. More than one in three adult men and women are considered obese, which means their body mass index is 30 or greater.

Obesity causes many health problems such as type 2 diabetes, increased risk of stroke, cardiovascular disease and certain cancers. It can also shorten a person’s lifespan by 6 to 14 years.

Eating fewer calories and burning more are one strategy to lose weight. Many people also find it helpful to meet with a Registered Dietitian to learn about eating healthy meals.

For the study on eating in restaurants, researchers looked at data collected from more than 12,000 people between the ages of 20 and 64. The study found that on days when eating at a fast-food restaurant, a person ate an additional 195 calories, 3.5 grams of saturated fat, 4 grams of sugar and about 300 mg of sodium.

Eating at a full-service restaurant did not mean the meals were healthier. People ate an additional 205 calories, with an extra 2.5 grams of saturated fat and 451 mg of sodium.

Source: American Cancer Society news release

+ Need help losing weight? Learn about the Bon Secours In Motion Fitness and Weight Loss Program.

+ Are you eating the right foods for your activity level? At Bon Secours In Motion, our Registered Dietitians help clients live healthier lives through nutritional analysis.

sports-drinksSummer weather in South Hampton Roads leaves many thirsting for something cold to drink.

Sweet tea might sound downright delicious but it’s important to remember that your body needs hydration, not empty calories.  This is especially important for those trying to lose weight and fuel their body with nutritious foods.

“With an endless variety of beverages to choose from, we need to make smart choices when it comes to hydrating right while keeping calories in check,” said Kelly Pritchett, a Registered Dietitian and spokeswoman for the Academy of Nutrition and Dietetics.

Indeed, studies have shown that people who struggle with losing weight or being obese drink more sugar-sweetened beverages than people who maintain a healthy weight. Other research has shown that calorie intake from beverages has more than doubled since the 1960s, mainly due to more people drinking soft drinks, sports drinks and sweet tea.

“According to research, people don’t balance out these extra liquid calories by eating less from food or by increasing physical activity,” Pritchett said. “Over the long run, these additional beverage calories can lead to energy imbalance and weight gain.”

The Academy of Nutrition and Dietetics recommends the following tips to help people stay healthy and hydrated without consuming too many calories:

  • Drink plenty of calorie-free water. Add slices of citrus fruit, strawberries or cucumber to give water some fresh flavor. Making water taste better may help you drink more. Make sure to drink enough water especially if you are playing sports. Drink enough water for your urine to be pale or almost without any color.
  • Limit soda and sugary drinks. More than 35 percent of added sugars in the United States come from soft drinks, according to the Academy. Keep these drinks reserved for special treats. Don’t make them a part of your daily habit. Sports drinks are appropriate for athletes engaged in moderate to high intensity exercise that lasts for more than one hour.
  • Drink milk every day. Not only is milk a great source of calcium, it is nearly 90 percent water.
  • Drink alcohol in moderation. Whether you’re at a barbecue or a baseball game, drink water before you have a beer or a glass of wine. Alcohol can dehydrate the body.

“If you feel thirsty, drink water first and alternate a glass or two of water in between each alcoholic beverage to keep your body hydrated,” Pritchett said.
Women who drink should only have one alcoholic beverage per day. For men, the recommended limit is two.
“Fluids, like food, are essential for our health, but it’s important to remember that not all beverages are treated the same,” Pritchett said.

Source: American Academy of Nutrition and Dietetics news release

+ This summer, make a commitment to living a healthier lifestyle. Learn the latest about nutrition with nutritional analysis, a program offered by the Registered Dietitians at Bon Secours In Motion Physical Therapy and Sports Performance.


Bon Secours InMotion Nutrition Experts recommend eating for energyImproving the overall quality of your diet helps to prevent type 2 diabetes, according to new research.

The study, by researchers at the Harvard School of Public Health, found that those who improved their diet over four years – by eating more whole grains, fruits and vegetables, and less sweetened beverages and saturated fats, for example – reduced their risk for type 2 diabetes by about 20 percent, compared to those who made no changes to their diets.

The study also examined whether improved diet was a marker of other lifestyle changes, such as weight loss or increased physical activity, or if it could independently reduce a person’s risk for developing type 2 diabetes. The research was presented at the American Diabetes Association’s 74th Scientific Sessions®.

“We found that diet was indeed associated with diabetes independent of weight loss and increased physical activity,” said lead researcher Sylvia Ley, PhD, a post-doctoral fellow at the Harvard School of Public Health.

“If you improve other lifestyle factors you reduce your risk for type 2 diabetes even more, but improving diet quality alone has significant benefits,” she said. “This is important because it is often difficult for people to maintain a calorie-restricted diet for a long time. We want them to know if they can improve the overall quality of what they eat – consume less red meat and sugar-sweetened beverages, and more fruits, vegetables and whole grains – they are going to improve their health and reduce their risk for diabetes.”

The study also found that it didn’t matter how nutritious or poor a person’s diet was when they started out, she said. “Regardless of where participants started, improving diet quality was beneficial for all.”

Source: American Diabetes Association news release

+ Learn how to choose healthy foods for you and your family through our nutrition programs at Bon Secours In Motion.


Bon Secours In Motion Physical Therapy, arthritis rehabilitation, joint pain, physical therapy clinic, occupational therapists, hand therapistsHaving arthritis puts people at a higher risk for falling and fall-related injuries, according to new federal statistics.

Researchers from the Centers for Disease Control and Prevention found that when people had arthritis, they were 1.3 times more likely to have a fall, 2.4 times more likely to have two or more falls and 2.5 times more likely to be injured after falling.

“It’s important to know the risk of falling that comes with arthritis,” said Dr. Alexander Aboka, an orthopaedic surgeon with Virginia Orthopaedic & Spine Specialists. “Many patients can help protect themselves by staying active, maintaining a healthy weight and avoiding joint injuries.”

Falls can be extremely dangerous. They can cause hip fractures and brain injuries. They can also affect a person’s ability to do daily activities, be physically active and stay social.

“Although each patient is different and needs careful evaluation, some people are able to improve their gait, balance and lower body strength by exercising,” Dr. Aboka said.

The number of people nationwide with arthritis is growing by about 1 million each year, according to the CDC. About one in five adults in the United States or 52.5 million people have arthritis. Arthritis is the most common cause of disability among adults in the U.S.

While most people are familiar with the risk of falling for older people, falls and fall injuries are also common among middle-aged adults with arthritis, CDC researchers have found. One risk factor for falling is poor neuromuscular function, which affects balance and gait speed.

Federal health officials recommend arthritis patients follow these guidelines:

  • Learn arthritis management strategies. These strategies give those with arthritis the skills and confidence to effectively manage their condition.
  • Be active. Research shows physical activity decreases pain, improves function and delays disability It is recommended that people with arthritis undertake 30 minutes of moderate physical activity at least 5 times a week, or a total of 150 minutes per week. The 30 minutes can be broken down into three ten minute sessions throughout the day.
  • Watch your weight. A healthy weight can limit disease progression and activity limitation In fact, for every pound lost, there is a 4 pound reduction in the load exerted on the knee. A modest weight loss (5 percent or 12 pounds for a 250 pound person) can help reduce pain and disability.
  • See your doctor. Early diagnosis is critical to maintaining a good quality of life, particularly for people with inflammatory arthritis.
  • Protect your jointsAvoiding injuries to joints can reduce the likelihood of developing osteoarthritis.

Sources: Centers for Disease Control and Prevention, Morbidity and Mortality Weekly Report, May 2

+ Learn about advanced techniques used in total joint replacement at Virginia Orthopaedic & Spine Specialists.

+ Find out how to improve your mobility and strength with the Arthritis Rehabilitation physical therapy program at Bon Secours In Motion.

video games, television, childhood obesity, youth obesity prevention, weight loss, fitness, nutritional counseling, adolescent health, Bon Secours In Motion Youth Fitness Program, diabetes counseling, childhood nutrition, registered dietitian, nutritionist, Hampton Roads, Norfolk, Virginia Beach, Suffolk, Hampton, Chesapeake, Portsmouth, Newport NewsWhen children head back to school this fall, parents and teachers expect them to need a little remediation. But a new study shows that some of them may need something else – more physical activity and healthier meals.

Researchers from Harvard School of Public Health found that some kids are gaining weight more quickly during the summer months.

Is it video games? Fast food? Late-night sleepovers?

The study, published in the journal Preventing Chronic Disease, suggests that children between the ages of 5 and 12 may be more sedentary. They’re sitting more during the summer with their electronics and snacking. Without the structure of school, their sleep patterns also may not be consistent.

The study comes at a time when one in 3 children in the United States is considered obese. Many efforts are being made in schools to serve healthier lunches and give children more time to exercise. In some schools, children are told to play outside after school for at least thirty minutes every day as part of their homework.

But when school ends, children are often less active, researchers found. Children who are already overweight or obese are the most at risk for gaining weight over the summer break, the study found.

Fortunately, many solutions exist.

“Potential solutions for the problem of accelerated summer weight gain include greater access to recreational facilities, physical activity programming and summer food programs,” the researchers wrote.

Source: Centers for Disease Control and Prevention, Preventing Chronic Disease

+ Does a child in your life need to lose weight? Bon Secours In Motion offers a youth fitness program designed to help children make healthier food choices and find ways to enjoy physical exercise.

+ This summer, make a commitment to living a healthier lifestyle. Learn the latest about nutrition with nutritional analysis, a program offered by the Registered Dietitians at Bon Secours In Motion Physical Therapy and Sports Performance.


Brain, concussion, ImPACT™ Neurocognitive Testing Children who suffer from a concussion can experience a number of symptoms immediately after being injured. Physical symptoms - headache, dizziness and fatigue – begin immediately after the injury.

But emotional symptoms may appear later on during recovery, according to a new study in the journal Pediatrics.

For the study, researchers examined questionnaires from 235 children aged 11 to 22 who sustained a concussion. They answered questions regarding symptoms, cognitive and sports activity, and school and athletic performance for 3 months after their head injury or until all symptoms resolved.

While most children recovered from their concussion within two weeks of being injured, they experienced a large number of symptoms during that time period, according to a news release from the American Academy of Pediatrics. More than two-thirds of patients still had a headache one week after the injury. The most common symptoms were physical complaints such as headache, dizziness, and fatigue, which tended to start immediately after the injury but resolved over time.

Emotional symptoms such as frustration and irritability were not as common right after the injury, but developed later during the recovery period in many patients.

A majority of patients also experienced cognitive symptoms such as difficulty concentrating and taking longer to think.

The authors of the study conclude that physical symptoms of a concussion are likely to be more burdensome immediately after the injury, while the emotional symptoms often begin later even as the physical symptoms subside.

Understanding this is important for caregivers and families who will be managing symptoms and helping with the child’s recovery, the news release states.

Source: American Academy of Pediatrics

+ Learn about ImPACT™ Neurocognitive Testing at Bon Secours In Motion Physical Therapy and Sports Performance. ImPACT™ is a computer-based program that tests multiple aspects of brain function. Athletes, especially those involved in contact sports who are susceptible to concussions, should have a test before the season begins, to establish a baseline. If they sustain a head injury, they should be retested. This gives athletic trainers, physicians and other health care professionals a comparison to determine if it is safe for the athlete to return to play.

fruitMany families in South Hampton Roads will be kicking off the grilling season this Memorial Day weekend.

If you’re trying to lose weight or just want to maintain your healthy eating habits, this holiday weekend is the the perfect opportunity to try grilling fruits and vegetables. Not only does it help everyone meet the daily recommendations for two cups of fruit and two and a half cups of vegetables, but it also makes for a delicious meal.

Pineapple chunks, peaches and bananas are perfect for kabobs. Just grill them on low heat until the fruit is hot and slightly golden.

Vegetables can take a bit more preparation. Baste firm vegetables such as corn, peppers, eggplant and onions. Season them with herbs and cook them on a hot girl for 10 to 15 minutes.

Zucchini, tomatoes and carrots do well sliced and wrapped in heavy-duty foil. Just make sure to sprinkle them first with a little water and seasoning. Wrap the foil and grill up to 8 minutes or until they are tender.

While traditional grilling calls for hot dogs, hamburgers and chicken, you can also significantly cut some fat from your meal by using ground turkey breast for the burgers. Many grocery stores sell turkey breast that’s 99 percent fat-free. Adding cilantro, shallots and chili sauce easily spice things up. Or try a Greek-style turkey burger by mixing in feta cheese, kalamata olives, oregano and pepper.

Finally, don’t forget one of the most important kitchen tools – the meat thermometer. Nobody likes to be served a side of food poisoning.

Source: Academy of Nutrition and Dietetics

+ Learn more about Summer Food Safety Tips.

+ Are you eating the right foods for your activity level? At Bon Secours In Motion, our Registered Dietitians help clients live healthier lives through nutritional analysis.

aquatic therapy, bon secours in motion physical therapy, therapy, senior health, arthritis rehabilition, orthopaedic rehabilitation, orthopaedic surgeryParticipating in aerobic physical activity can be challenging if you have a disability.

Yet physical activity is something many doctors strongly recommend for adults with disabilities.

Nearly half  of adults with disabilities who are able to do aerobic physical activity do not get any, according to a Vital Signs report from the Centers for Disease Control and Prevention. An additional 22 percent are not active enough. However, 44 percent of adults with disabilities who saw a doctor in the past year got a recommendation for physical activity.

“Physical activity is the closest thing we have to a wonder drug,” said CDC Director Tom Frieden. “Unfortunately, many adults with disabilities don’t get regular physical activity. That can change if doctors and other health care providers take a more active role helping their patients with disabilities develop a physical fitness plan that’s right for them.”

Researchers from the CDC also found that working age adults with disabilities who do not get any aerobic physical activity are 50 percent more likely than their active peers to have a chronic disease such as cancer, diabetes, stroke or heart disease. Disabilities can affect a person’s ability to walk, climb stairs, see properly and concentrate, a news release states.

The good news is that most adults with disabilities are able to perform some type of aerobic activity. The benefits include: increased heart and lung function, better performance in daily living activities, greater independence, improved mental health and a decreased risk of developing chronic diseases.

The Physical Activity Guidelines for Americans recommend that all adults – including those with disabilities – get at least 150 minutes of moderate intensity aerobic physical activity each week. For muscle strengthening, health officials recommend activities that are moderate or high intensity and involve all major muscle groups two or more times a week.

People who have disabilities should start slowly based on their abilities and level of fitness. It’s important to remember that most aerobic physical activity may need to be modified but some physical activity is better than none.

Aerobic physical activities may include:

  • Aquatic therapy
  • Ballroom dancing
  • Brisk walking
  • Cross-country and downhill skiing
  • Hand-crank bicycling
  • Hiking
  • Horseback riding
  • Nordic Walking
  • Rowing
  • Seated volleyball
  • Swimming laps
  • Water aerobics
  • Wheeling oneself in wheelchair

“It is essential that we bring together adults with disabilities, health professionals and community leaders to address resource needs to increase physical activity for people with disabilities,” said Coleen Boyle, director of CDC’s National Center on Birth Defects and Developmental Disabilities.

Source: Centers for Disease Control and Prevention

+ Learn about the physical therapy programs at Bon Secours In Motion.

+ Read more about aquatic therapy, which can decrease spasms, inflammation and pain, increase patient endurance and strength and improve posture



fruitLower blood pressure and cholesterol. Weight loss. Smaller waistline. Those are just a few of the benefits of eating more fruits and vegetables.

Now, researchers say people are less likely to have a stroke the more they eat these pieces of nature’s candy.

A new analysis of 20 studies conducted in Europe, Asia and the United States found that people lowered their stroke risk by 32 percent for every 200 grams of fruit they ate daily. The risk dropped by 11 percent for every 200 grams of vegetables they ate each day, according to the study published in the American Heart Association’s journal Stroke.

“Improving diet and lifestyle is critical for heart and stroke risk reduction in the general population,” said Dr. Yan Qu,  the study’s senior author, director of the intensive care unit at Qingdao Municipal Hospital and professor at the Medical College of Qingdao University in Qingdao, China. “In particular, a diet rich in fruits and vegetables is highly recommended because it meets micronutrient and macronutrient and fiber requirements without adding substantially to overall energy requirements.”

Stroke is the fourth leading cause of death in the United States. It is also a leading cause of disability. Many people who have strokes often have problems with balance and falling. Health authorities designate May as American Stroke Month to raise awareness and to help prevent the disease.

Researchers combined the results of six studies from the U.S., eight from Europe and six from Asia. The studies demonstrated that eating a lot of fruits and vegetables can lower blood pressure, improve microvascular function, improve body mass index, waist circumference, cholesterol, inflammation and oxidative stress.

The American Heart Association recommends adults eat four to five servings each of fruits and vegetables daily, based on a 2,000 calorie diet. By eating a diet rich in a variety of colors and types, people are able to get important nutrients including vitamins, minerals and dietary fiber. They are also low in saturated fat.

Source: American Heart Association

+ Learn how to choose healthy foods for you and your family through our nutrition programs at Bon Secours In Motion.

+ Read about the Bon Secours In Motion Vestibular Rehabilitation Program. Physical therapists can help clients improve their symptoms of dizziness while increasing mobility and balance. This rehabilitation helps to retrain the body when stroke, brain trauma, inner ear surgery or chronic disease like multiple sclerosis or Parkinson’s affects the vestibular system.

ACL, anterior cruciate ligament, knee, pain, physical therapy program, Bon Secours In MotionIn response to an increasing number of young athletes tearing their anterior cruciate ligament, the nation’s leading group of pediatricians has issued a a report that recommends ways to prevent such injuries in the first place.

The American Academy of Pediatrics recommends specific types of physical training that can reduce the risk of ACL injury as much as 72 percent – especially in young women, a news release states.

The AAP suggests plyometric and strengthening exercises to reduce an athlete’s risk of becoming injured. The ACL is one of four ligaments that stabilizes the knee joint, according to the AAP. Not only does it protect the knee during jumps and pivots but also when a runner slows down.

“Neuromuscular training programs strengthen lower extremity muscles, improve core stability, and teach athletes how to avoid unsafe knee positions,” said Dr. Cynthia LaBella, lead author of the report and a member of the AAO Council on Sports Medicine and Fitness.

Girls are often at higher risk for an ACL injury because when they reach the age of 12 they do not usually develop more muscle power, said Dr. Timothy Hewett, co-author of the report. As pre-teens go into puberty, they grow taller and heavier, which increases the risk of injury, the news release states.

“After puberty, girls have a ‘machine motor mismatch,’ ” said Dr. Hewett. “In contrast, boys get even more powerful relative to their body size after their growth spurt. The good news is that we’ve shown that with neuromuscular training, we can boost the power of girls’ neuromuscular engine and reduce their risk of ACL injuries.”

Female athletes between 15 and 20 years old account for the largest number of ACL injuries, the release states. Among high school and college athletes, females have two to six times higher ACL injury rates than males in similar sports.

Once an athlete has an ACL tear, they can experience depression because it forces them away from their sport and its social network. “Athletes with ACL injury are up to 10 times more likely to develop early-onset degenerative knee osteoarthritis, which limits their ability to participate in sports and often leads to chronic pain and disability,” the news release states. “Research suggests half of patients with an ACL injury will develop degenerative knee osteoarthritis in 10 to 20 years.”

Although many doctors have deferred surgery until a child reaches skeletal maturity, sophisticated surgical techniques that avoid impacting the growth plate allow athletes to have surgery to stabilize the knee and return to their sport. ACL surgery is about 90 percent successful in restoring knee stability and patient satisfaction, the release states.

“In many cases, surgery plus rehabilitation can safely return the athlete back to sports in about nine months,” said Dr. William Hennrikus, co-author of the report.

Source: American Academy of Pediatrics

+ Learn about the Benefits of Arthroscopic ACL Reconstruction Surgery. Considered the “gold standard” for ACL injury, arthroscopic surgery allows surgeons to visualize injuries more clearly with minimal disruption to surrounding muscles and joints.

+ Will you be recovering at home from an orthopaedic surgery? Read about physical therapy programs at Bon Secours In Motion.