Smoothie Recipe Guaranteed To Start Your Day Off On The Right Foot

“No disease that can be treated by diet should be treated with any other means.” - Maimonides

A sluggish start to the workday is an awful way to be at your productive best. A simple and nutritious kickstart in the form of a smoothie can help allay some of the weariness and fatigue.

1 c. frozen berries (or any frozen fruit)

1/2 c. frozen spinach or kale

1/4 c. orange juice

1/2 c. milk (preferably almond or soy)

1 serving protein powder

dash of honey

Blend until smooth and serve.

Challenge Your Mind & Body With Dr. Mike Donohue

"Education is not the piling on of learning, information, data, facts, skills, or abilities - that's training or instruction - but is rather making visible what is hidden as a seed." - Thomas More

An updated schedule of upcoming events, seminars and learning opportunities from Dr. Michael Donohue and Rehabilitation & Spinal Care of Rockford.

May 16th (Every Thursday)

5:30 pm @FitMe Wellness

Core Science: A 30-minute class that focuses on, and emphasizes the most important muscles to exercises when performing "core" exercises. The "core" is a buzzword in health and fitness circles these days, but there is a gross misunderstanding of what core exercises actually are, and their ultimate purpose. Come prepared to learn (a little) and sweat (a little more).

May 18th

10:30 am @FitMe Wellness 

FitMy Back: A proactive approach to back, neck and spine health using the state-of-the-art FitMe Wellness equipment. Dr. Mike Donohue will demonstrate and explain to you a fitness regimen that keep your back muscles and joints in optimum shape.

June 15th

10:30 am @FitMe Wellness

Science of You Core: Core Fitness is a buzz term, but it is also an essential component of overall health. Find out why the muscles of the ore might not be exactly what you once thought, and effective and efficient ways to train them.

June Date TBD:

Functional Assessment & Rehabilitation of Golfers: An event open to the public and golfers in particular, this learning experience will discuss a wide-variety of golfing issues including swing mechanics, common upper and lower body injuries and concepts and techniques for rehabilitation and performance training.

More Evidence Vitamin D Can Keep You Healthy

 The preponderance of evidence that continues to rise with regard to the efficacy of Vitamin D in preventing and treating a wide host of diseases. In this specific incidence, the association between Vitamin D3 and Multiple Sclerosis, which has been widely-reported previously, has been looked in conjunction with the month of May.

 The Journal of the American Medical Association Neurology reported that there is "mounting evidence has linked MS with vitamin D deficiency, and individuals born in May had lower levels of circulating 25-Hydroxyvitamin D" when compared with others born in different months. Furthermore the researchers "called for prospective studies of maternal supplementation of vitamin D during pregnancy to determine possible effects on later risk for autoimmunity."

 The message as always, GET OUTSIDE! TAKE YOUR VITAMIN D SUPPLEMENTS!

Interested In Preventing Back Pain? Interested In A Free Week At A Local Gym? Interested In Learning New Ways To Exercise?

 Rehabilitation & Spinal Care of Rockford and FitMeWellness are teaming up this weekend to provide an interactive seminar that will explore how the local health club can become, not only a place by which you can achieve fitness related goals, but also lower your medical bills and improve your core fitness levels. 

 This Saturday, 5/18/13 at 10:30 am, come join Dr. Michael Donohue as he teaches and instructs about the proper use of weights, bands and machines in an effort to maintain core muscles and notably the back muscles. 

 The interactive seminar will last 1 hour and is open to the public. Come prepared to learn and move around. 

 http://fitmewellness.com/group.html

Only 20% of Americans Perform To Fitness Recommendation Levels

 In a not-too-stunning evaluation of a fitness levels of Americans, a study performed by the CDC found that only 20% of Americans exercise to recommended weekly levels. The study looked at both cardiovascular and strength-training recommendations and included only non-occupational physical activity.

  Rehabilitation & Spinal Care of Rockford is invested in the health of its patients and takes pride in both the creation and oversight of fitness and rehabilitation plans. However, there is one important question that this study needs to ask their participants - how many people actually KNOW what the recommendations for both cardiovascular and strength-training are?

 For aerobic exercise, the CDC recommends at least 150 minutes/week of moderate-intensity, 75 minutes/week of vigorous exercise, or a combination of the two such that, by multiplying the duration of vigorous activity in minutes by two, the total is at least 150 minutes/week.

 For muscle-strength training, at least 2 separate sessions/week are recommended.

 Another important question not answered by the study is, what constitutes "moderate" and "vigorous" exercise. As a general rule-of-thumb, your heart rate indicates whether the exercise is the former or latter. Here is a fantastic example of exercises that fall into each category....

http://www.cdc.gov/nccdphp/dnpa/physical/pdf/PA_Intensity_table_2_1.pdf

  Take this opportunity to increase your fitness level by exploring a local gym that is invested in your health and wellness - FitMe Wellness, where you can take obtain a complimentary 1 week pass to learn ways to take your health into your own hands.