Happy 2026!
Remember we are here to ensure you are as healthy as possible for 2026! Let’s make 2026 your best year yet, and here are some tips. Especially the information about Keto diets. This time of the year we get a lot of questions about diets.
How to Lift Without Getting Hurt
It’s happened to nearly all of us: you bend down to pick something up or carry a heavy load – and something seems to suddenly “snap.” Before you know it, you’re on the ground and in serious pain. What just happened?
It can result from the simplest of actions. But suddenly you’re immobilized, and the slightest movement produces agony. If this happens to you, you will want to call us right away!
Learn What You Can Do
When you don’t lift objects in an optimal manner, it can affect your muscles, joints, discs, and ligaments.
To avoid becoming a statistic, it’s important you know how to lift. Here are a few easy guidelines to follow:
- Think carefully. Before lifting, consider what the load is and how to do it properly. Will you need help? How far do you need to take it, and is there any equipment available that can assist you?
- Clear the area. Remove any clutter around that you could potentially trip on. Make note of any surfaces that aren’t completely flat, so that you know what to look out for.
- Stand with feet shoulder-width apart. Then squat down, bending only your hips and knees. If need be, put one knee on the floor, with the other bent at a right angle. Slowly lift by straightening out your knees, then hips.
- Consider your posture. While lifting and carrying, look straight ahead. Your back should be straight, chest out, and shoulders back. That will mean your upper back area is straight, while the lower back has a slight arch.
- Avoid twisting. Keep your core muscles tight. If you turn, do so by pivoting your feet, not by twisting your back.
- Hold the load close. Keep your load close to your waist, which will reduce the pressure placed on your back. Hugging the load close will also ensure you have a good, tight grip, and aren’t likely to drop it.
- Carefully set down your load. Just like when you lifted, lower your hips and bend at the knee, careful not to let your back take on the weight.
Know Your Limits!
Take help when it is offered or ask for help when it’s available. If you don’t think you can easily manage carrying the load, do not try to lift it. There’s a tremendous difference between being ABLE to lift a heavy load and being able to SAFELY lift a heavy load – don’t be afraid to accept some help. And if injury does occur, be sure to call us right away!
What Is Keto?
This time of the year, there is a lot of information about diets, and you’ve likely heard plenty about “keto.” This term is a shortening of “ketogenic,” which is a style of eating that has become popular in recent years.
Whether or not a keto-diet is right for you, here’s some great information about it.
Back in 1920, the ketogenic diet was first in use – to treat epilepsy in children. Today, however, it’s become more known as a way to lose weight.
How to Eat Keto
The main tenet of keto involves depriving the body of carbohydrate sources it can use as energy. When this occurs, the body has no carbohydrates to burn up, and it converts fat to what are called “ketone bodies.” These ketone bodies reduce the feeling of hunger, which may produce weight loss. This rapid weight loss, however, is mainly due to a loss of water stored in the body.
The typical keto diet includes
- 5% of calories from carbs
- 25% of calories from protein
- 70% of calories from fat
The mainstays of the keto diet include eggs, fish, full-fat plain yogurt, cheese, nuts, poultry, meat, coconut oil, olive oil, avocado, and low-carb veggies like kale, spinach, and lettuce.
Foods to avoid on keto include bread, potatoes, lentils, beans, peas, cereals, sweets like cookies and pastries, and fruits or vegetables that are higher in sugar, such as beets, corn, apples, oranges, and carrots.
Eating a ketogenic diet requires quite a shift in the diet that most people currently have. If you’re considering eating in this manner, be sure to consult a medical provider to check whether it’s appropriate for you. Then, you may want to begin with taking all non-keto foods out from your fridge and pantry, and finding a list of keto foods to shop for on your next grocery trip.
What the Research Says
There have been numerous studies on the keto diet and its effectiveness for various purposes. Research is lacking, however, on long-term safety as well as effectiveness. Keto has been found to provide short-term weight loss.
Many athletes and active people eat in this style because it allows their body to burn more fat during low-intensity and moderate-intensity exercise. Others, however, feel carbohydrates are a key brain and nervous system fuel, making them a good fuel source for varying levels of exercise.
You should know that there are side effects to keto that people report. Eating in this high-fat, low-fiber manner can result in nutritional deficiencies that produce rashes, cramps, and constipation. A higher fat consumption can cause digestive problems for many, as well.
One of the most important facets of changing your diet to consider is what you may be able to cut out to make a positive change. For example, whether keto or another type of diet, eating less processed, lower-sugar foods is going to be a great choice for anyone. Concentrate on filling your plate with vegetables and whole foods to make sure you’re getting the nutrition you need!