Cubicle Cues: Protect Your Neck

Don’t let your neck be a pain in the neck! The neck is the connection between your head and your spine and is often referred as the cervical portion of your spine. The neck supports the weight of the head and protects the nerves that carry sensory and motor information from the brain down to the rest of the body. And just like your head, it is very susceptible to injury when not practicing proper alignment and posture at your work station. Always sit back with your chin tucked and ears, shoulders and hips aligned. Your monitor screen should be roughly arm’s length away and the top 1/3 of the monitor should be at eye level. Invest in a document holder that elevates the text you’re referencing to the height of your screen. When using the phone, protect your neck from strain by using headphones instead of cradling the phone between your head and shoulders. For more of our ergonomic tips click here.

Cubicle Cues: Protect Your Head

Hold your HEAD up high! One of our worst habits when working at a computer, is holding our head forward to read the screen. Many of us do it without even realizing it! This posture can often result in chronic discomfort and pain including headaches, neck pain and back pain, just to name a few. Ideally, we want to sit back with our chin tucked and ears, shoulders and hips aligned. Your monitor screen should be roughly arm’s length away and the top 1/3 of the monitor should be at eye level. Invest in a document holder that elevates the text you’re referencing to the height of your screen. For more of our ergonomic tips click here.

Summer Slimdown: 4 Cardio Exercises that Burn Calories

The summer just kicked off and you’ve spent your time counting calories, counting down calories, calculating calories lost and you’ve rather be doing anything else. It not every day that summer in this city isn’t muggy, smelly, or plain ole’ unbearable. Take advantage of the week ahead by incorporating these activities along the pier, with friends, or even to and from work. Try any of these exercises for 60 minutes and burn over hundreds of calories.

4 Cardio Exercises that Burn Calories

1)     Running- Try running around a track or even around the pier to get some sun and fresh air. Rentals are available all throughout the city.

120 lbs— 545 cals

150 lbs— 681 cals

180 lbs— 817 cals

2)     Biking- Biking in Central Park can be fun and dodging all the pedestrians can move along 60 minutes quickly.

120 lbs— 472 cals

150 lbs— 562 cals

180 lbs— 684 cals

3)     Swimming- Now we wouldn’t recommend the Hudson for obvious reasons. Eek. Try your local gym when it’s too hot to be anywhere else.

120 lbs— 472 cals

150 lbs— 563 cals

180 lbs— 654 cals

4)     Dancing- Some intense dancing can really get you sweating off the calories. Just be sure to dance to a beat that’ll keep you moving

120 lbs— 511 cals

150 lbs— 601 cals

180 lbs— 695 cals

Make the most of your summer with these fun cardio exercises. The only calories worth counting are the ones you’re burning off. MaxWell Medical wants you to BURN MORE!

Health Fix Mixes: 5 Juice Recipes that Cleanse

“Juice Cleansing” has gotten a bad rap. Sorry Beyoncé, the Lemon Detox Diet isn’t going to cut it anymore. Lemon with a splash of cayenne pepper won’t keep you going after a few hours let alone an entire day. The real goal of a juice cleanse shouldn’t just be the weight loss, juicing should energize and detoxify your body.  These 5 Juice Recipes will help you consume more fruits and vegetables and get you on the right “nutritional” track:

5 Juice Recipes that Cleanse:

1)     Cataract Fighting Carrots

• 4 carrots (chop off tops and tails)
• 4 celery stalks
• Handful of parsley (with stems)
• 1 small zucchini (don’t peel)
• ½ of a beet
• ¼ grapefruit (peeled)

2)     Gaga over Greens

• 2 cloves of garlic
• Bunches each of green kale, spinach, collard greens and water cress
• 1 tomato
• 2 celery stalks
• 3 carrots

3)     Citrus Chops

• 1 apple
• 2 peaches (cut in half, seeds removed)
• 2 oranges (peeled)
• ½ cup of blueberries, raspberries, and/or blackberries

4)     Fruit & Veggie Punch

• 1 orange
• 1 grapefruit
• 1 cucumber
• 3 tomatoes

5)     Flavor Flav

• 4 medium tomatoes
• 1 bunch of spinach or kale
• ½ of a bell pepper
• ½ small lemon
• ¼ cup of water
• 1 beet (peeled with tops and tails chopped off)

*Recipes may require a juice and/or blender. Always try to choose organic fruits and vegetables.

There isn’t a fruit or vegetable mix that doesn’t satisfy your healthy fix. Be sure to try these and some of your own. Vitamins and minerals in fruits and vegetables can detoxify your body inside and out and get you ready for your weight-loss plan. MaxWell Medical wants you to JUICE MORE!

5 Simple Snack Swaps

Think there’s a difference between healthy and healthier? Absolutely! Problem is you never know where you’ll be when you get a SNACK ATTACK! There’s nothing wrong with snacking but, there are substitutes that will help curb your cravings and sky rocket your energy levels to not just be healthy, but be healthier! MaxWell Medical has alternatives that will have you snacking for more!

5 Simple Snack Swaps:

1)      Grapes for Dried Apricots- Hate raisins but enjoy the ease of grapes? Dried apricots are a great alternative. They contain almost half the sugar of grapes, yet have more fiber. They’re also rich in antioxidants and contain vitamin B5 to help the body release energy from food.  

2)      Cheese for Ricotta Cheese- Cheese of any sort seems like a no, no but; ricotta cheese isn’t like the others. It contains more protein and calcium to help you build muscle and strong bones. Still not impressed, ricotta is rich in omega-3 and omega-6 fatty acids known to help prevent heart disease and cancer.

3)      A Pear for An Apple- Who hasn’t heard that an apple a day can keep the doctor away? Deep red skinned apples contain more Quercetin which is a concentrated antioxidant, which can help prevent diseases. Also, apples have lower sugar content than pears which is great for Diabetics.

4)      Potato Fries for Sweet Potato Fries- Fries of any sort seem like the least healthy option to consume but, sweet potato fries are great. Sweet potato has a great source of vitamin A which is vital for good vision and helps to prevent dry skin and hair.

5)      Nuts for Almonds- Don’t let the monocle on Mr. Peanut fool you. He isn’t as great for you as almonds are. Almonds are higher in fiber and protein than nuts, that’ll be sure to keep you fuller for longer. They’re also rich in vitamin E, which has skin-healing benefits.

So next time you’re perusing the aisles at Duane Reade looking to satisfy your cravings without packing on the pounds keep these in mind. Opt for these 5 healthier alternatives to get you through your day. MaxWell Medical wants you to use these simple swaps for BETTER HEALTH!

Hunger Games: 3 Tips to Eat Lunch on a Time Crunch!

And they’re off! Come 12 pm there are thousands of New Yorkers scurrying to the nearest lunch spot to devour any sustenance before dashing right back to the office. An hour lunch seems impossible when dealing with lines outside and around the corner at Chipotle, slow elevators, and indecision. Especially when you’re the one picked to represent the troops and supply your co-workers with their Venti Mocha Frappucino with an extra shot of express and every other 6 word drink order at Starbucks, suddenly the Hunger Games don’t seem so terrible. Here are 3 tips to help you eat your lunch, not your time!

3 Tips to Eat Lunch on a Time Crunch:

1)      Brown Paper Bag It- Your mom doesn’t have to do it but, it sure would be nice. Preparing your lunch along with any snacks you want the night prior or morning of will give you enough time to dodge pedestrians for your favorite seat to enjoy that sandwich on rye.

2)      Proportions- Eating smaller meals throughout the day will get your metabolism going and your brain functioning as well. And as an added bonus you won’t have to fight herds of people during normal lunch rush hours just to get an apple!

3)      Don’t Skip It- In this economy especially, we’re busy bees, burning the midnight oil, and any other analogy you can think of for working hard. But, don’t skip lunch you won’t think as clearly on an empty stomach. Use sites like grubhub.com or seamless.com to deliver your meal to you!

Quiet your grumbling tummy with these time-saving tips for eating lunch in our crazy city. But, if you find yourself out during peak lunch hours scrambling for some food we hope that “the odds be ever in your favor.” Make the most of your lunch break! MaxWell Medical wants you to CONSUME SMARTER!

5 Tips on How to Stay on a Paleo Diet

We’ve succumb to the NutriSystem, counted calories on Weight Watchers, suffered health risks on Atkins’s, followed the fad with the Grapefruit Diet, and listened to Jared and indulged in 5-inch subs at Subway. It’s referred to as “humanity’s healthiest diet” and many members of our team swear by it. The Paleolithic Diet is increasing in its devotees and it’s easy to see why. Following the Paleo Diet leaves people feeling more energetic, leaner, and subsequently…healthier. MaxWell Medical turned to our resident Paleo Coach, Dr. Hall to get some tips on transitioning to a Paleolithic Way of Life!

5 Tips on How to Stay on a Paleo Diet

1)      Add, don’t remove - Dr. Hall encourages that you address the deficiencies in your diet first by packing your meals with plenty of fresh fruits and vegetables. Find vegetables you love and eat as much and as often as you like.

2)      Say goodbye - Once you have added fresh produce and you’re ready to take the next big step, bid a fine farewell to grains, sugar, and dairy. Our bodies didn’t evolve to thrive on grains and the pasteurized version of milk we drink today. Eliminate them gradually and your body will thank you.

3)      Where’s the BEEF?- Contrary to popular belief, red meat does not lead to heart disease nor increases in cholesterol levels (and even if it did, there is paltry legitimate evidence that high cholesterol is a risk factor for heart disease. That’s right!)  But make sure you know your meat. Ensuring that the beef you’re eating is grass-fed and hormone/antibiotic free makes all the difference.

4)      EAT - Simply said, eat when you’re hungry and stop when you’re full. Our ancestors ate until they were satisfied because they never knew where their next meal would come from.  You do…but as long as you’re not eating carbohydrate/sugar rich foods and you’re eating real, healthy food, you can eat as much as you want.  How nice is that? 

5)      Snack Attack - Much like other diets, it’ll take time to transition into a Paleolithic Way of Life. But, once your body adjusts to burning fat rather than carbohydrates for fuel, you’ll find you don’t need to snack since your body will have a constant stream of fuel…body fat!. And your meals will keep you satisfied with sustained energy that will last you through the day.

Don’t believe the hype, try it for yourself. These tips provided by Dr. Hall will be sure to help you along the way.  Not all people transition to this way of eating the same, so see what works best for you – and feel free to ask Dr. Hall any questions you may have. MaxWell Medical wants you to EAT SMARTER.

March Madness 2012: It’s All in the Wrists!

March Madness is coming to an end. And our brackets sure felt the hurt this year. We were upset about the latest ‘upsets’ and America’s favorites are sitting pretty on the sidelines. We’re showing support for the Final Four by shooting hoops in the office all of this week. You get 3 tries to win a PRIZE. Team MaxWell wants to be sure you’re ready to hit the courts; uninjured.

Wrist Exercises:

Active Range of Motion Exercises for the Wrist- Before you begin using weights after recovering from a wrist injury, start yourself off with some ROM exercises.

1.      Wrist Bends-

1. Sit on a bench or chair and rest your forearms on your knees (Make sure you perform this exercise one arm at a time).
2. Bend your hand back toward your wrist so that your fingers point toward the ceiling.
3. Bend your hand down so that your fingers point toward the floor.
4. Complete 4-5 sets of 15-20 repetitions.

2.      Wrist Rotations-

1. Sit on a bench or chair and rest your forearms on your knees (Make sure you perform this exercise one arm at a time).
2. Rock your hand back and forth sideways.
3. Gently rotate (turn) your hand in circles.
4. Complete 4-5 sets of 15-20 repetitions.

Tennis Ball Squeeze- This exercise uses a tennis ball to enhance your grip wrist strength.

1. This exercise can be done while sitting or standing.
2. Begin this exercise holding a tennis ball.
3. Squeeze the tennis ball as hard as possible and comfortable without pain.
4. It helps focus the effort on the muscles of the fingers and palm.
5. Hold for 5 seconds and repeat a maximum of 10 repetitions.

Wrist Curls- This exercise can be performed with either a barbell or dumbbells and not only will this exercise help your wrist, but it will also strengthen your forearms.

1. Sit on a bench or chair and rest your forearms on your knees.
2. Hold the barbell or dumbbells with an underhand grip, so that your palms face up.
3. Relax your wrists so they drop as far as possible toward the floor, and then raise the bar up and back toward you, but make sure you keep your forearms down on your knees.
4. Return the bar or dumbbells toward the floor to complete one repetition.
5. Complete 3-4 sets of 10-15 repetitions.

North Carolina’s Point Guard Kendall Marshall tried his best to have a quick recovery and play in the Elite 8 game against Kansas, but unfortunately, it is not an easy task to recover from a fractured wrist. With screws inserted in his right hand, he needed more than just a week to recover. But in order to DO MORE, you have to REST MORE! The key to every injury is REST! MaxWell Medical wants you to try out these exercises and GET BALLIN’!

5 Free Walking Tours in NYC!

We do everything in our power to avoid the “camera-clad-large -map-holding-stopping dead-in-their-tracks-tourist”. Don’t just  dodge them; join them. It’s time you rediscover New York City in all its glory and it’s the best weather to do so! Walk with purpose on these neighborhood tours. You can relive some historic New York City trails or create your own. This is an offer not to be missed. With some tours lasting up to two hours you can burn a few calories AND learn something new. MaxWell Medical wants you to take a stroll in the Big Apple with these:

5 Free Walking Tours

1) Greenwich Village Walking Tour- Tour includes books, art and everything in between. It may be worth it just to see the Jefferson Market Library. Need another reason to join this tour, it begins rain or shine and does not require reservations. We’re ready to sign up.. oh wait, we don’t have to!

2) All-In-One Downtown- Can’t decide what part of the city interests you most? Join the AIO tour with Free Tour by Foot (and subway) to experience the city from Wall Street all the way to Grand Central. With such a great catch phrase like, “We’re so hip, we know you’ll tip”, this is one tour group we’ll be sure not to miss.

3) The High Line- Spanning more than 30 blocks, this tour can give you the bird eye’s view of 30th Street to the Meatpacking District. Go just to see the great transformation of the rail yards. Because the High Line is completely exposed to the elements be sure to go on a good weather day and more importantly, the only tour day available; TUESDAYS!

4) Grand Central Terminal- Every quintessential New York City movie features a scene of Grand Central. And why not, it is beautiful. Just ask award winning tour guide, Justin Ferate. Or better yet, catch him on Fridays at 12:30. Enjoy the terminal in it’s true magnificence through the eyes of a man still in awe of this city.

5) Central Park Conservancy- With over 13 distinct tours to showcase Central Park, you can easily find one best suited for you. The site includes levels of accessibility so it’ll certainly be difficult to say “no” to this guided tour.

Check out these great free guided tours to take advantage of this pleasant Spring weather!Walking is an easy to do exercise and when you’re strolling with a beautiful landscape you won’t feel the calories melting away.  MaxWell Medical wants you to WALK THIS WAY!

Rock Star of the Month: Ronnabelle Berdos, RPT

It isn’t unusual for this person to be too far from a step ladder or two. She stands at just less than 5 feet and is a bundle of joy at our office. But, don’t let her height fool you she’ll do some serious work on those aches and pains! There is no doubt why this fearsome therapist, Ronnabelle Berdos is our recently engaged Rock Star of the Month!

We were able to capture Belle for a few moments to learn more about her before she gets hitched!

10 Things You Probably Don’t Know about Ronnabelle, Belle, Bella-rina Berdos:

1. I may not be the next Top Chef but, you should see me in the kitchen.

2. The critics give it two thumbs up; I make the best flan around!

3. I don’t have any tattoos but, I LOVE ROCK & ROLL!

4. I grew up in the Philippines surrounded by water but, I never learned to swim.

5. I’m the tiniest person at MaxWell Medical.

6. I’m vertically challenged and because of my small stature I have to wear a size 16 from the kids’ section!

7. Although I’ve never been a fan of sports other than Basketball or Boxing, my fiancé’s love for ESPN has me tuning in.

8. Others may be fans of Twilight but, I love curling up to a New Age Thought Book.

9. Whether it’s by force or to overcome my fear, I still need to muster up the courage to go on rides!

10. The three c’s I love: Church, cleaning and couponing! (Not necessarily in that order)

Belle gains her strength from helping others and is certainly able to DO MORE! She may be scared of heights but, there isn’t a trigger pain that she can’t tackle!

Have questions for our tiny therapist? Have any wedding day advice? Set up an appointment with Belle to find out how you can Do More!