Staying Hydrated: The Hardiest Easiest Thing

Most of us walk around in some state of dehydration every day, and it’s one of the main causes of low energy, headaches, dull complexion, and poor elimination.Cioffredi Water Cooler

We all know that we should be drinking more water. Hydration is key to life and health, right down to keeping the cartilage in your joints soft and ‘cushiony.’ Drinking plain old water is a simple act that will help you function at top notch, lose weight, improve your sleep, gain energy, reduce cravings, and sport glowing skin. But how much do you really need to drink? And what if you’re just not in the habit?

Calculating Your Ideal Water Intake

Take your body weight in pounds, divide by two, and that’s the number of ounces of water you should drink per day. You will want to bump up that amount when you exercise, when it’s hot and humid, and when you’re sick in order to stay optimally hydrated.

table for Calculating Water IntakeHow to drink all that water?

Our Health Coach Recommends:

  1. Taper up slowly. Don’t go from zero to two liters in one day; develop your new healthy habit over time.
  2. Drink it down slowly. Sipping=absorbing; gulping=flushing. Drinking too much too fast will simply send you dashing to the restroom.
  3. Find what works for you, and stick with it. There are as many ways to drink your water as there are containers to drink it from. Ask around, and shop around.

How do we do it?

Successful hydration is different for everyone, and so we asked members of the Cioffredi staff for their strategies.

Cioffredi Staff Water Drinking Strategies

KEEP IT VISIBLE
“I try to keep my water bottle near me. If it’s not in sight, I’ll forget about it.” – Zac

BUBBLY
“I like my water bubbly, and I drink three bottles every day.” – Cindy (whose husband is an engineer who makes her seltzer at home)

KEEP IT FULL
“As soon as my bottle is empty, I fill it back up.” – Anna R.

HOT WITH LEMON
“I have water before my coffee in the morning. I often drink my water hot, and with lemon.” – Bill

WITH A STRAW
“I drink more water if it’s in a bottle with a straw.” – Joy

DRINK SOCIALLY
“I ask my personal training clients, ‘Would you like to get some water with me?’” – Richie

ALL DAY
“I have a giant water bottle that’s with me all day.” – Becca

AT INTERVALS
“I like marking my water bottle with times of the day, so I have goals.” – Lauren

WITH FRUITS & VEGGIES
“I cut up fruits and veggies and put pieces in my water: lemons, oranges, strawberries, even cucumbers. It tastes better.” – Emily

COLD
“I’d rather drink it cold.” – Marissa

FROM THE TOP
“I like to start with my total amount—my-goal—in a bottle or jar, or in a pitcher, so that I can see it going down as I drink it.” – Michele

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Announcing the Cioffredi & Associates Online Store

Featuring an extensive catalog of products to order conveniently online to support your fitness and rehabilitation goals, from fitness balls, foam rollers, braces, and weights, to Rocktape brand kinesiology tape in many colors and patterns.

PT-Approved – ORDER ONLINE TODAY!

Approved by our licensed physical therapists and personal trainers, you’re sure to find what you need to keep up your home exercise program. Check out the selection at Cioffredi.com/store, and feel free to call us at 603-643-7788 with any questions you may have.

Shop Online at the Cioffredi Online Store

 

 


Why Choose an Adjustable Desk?

Relaxed, properly aligned postures are optimal to avoid stress and strain on our bodies. Our physical therapists and ergonomics assessment specialists recommend adjustable height workstations for those who work at a computer for long periods.

Here’s why:The sit-to-stand desk recommended by Cioffredi ergonomics specialists.

Even with good alignment, sustained postures cause muscle fatigue and joint stress when maintained too long. This applies to standing as well as sitting, and so we think an adjustable sit-to-stand workstation is ideal. Continue reading


Goal-Setting Practice That Works

William J. Cioffredi, PT - FounderNew Year’s resolutions: most of us make them, and many fade by the first few months or even weeks. In our work, throughout the year, our purpose is to help people achieve their goals. We track every client, and our percentages are pretty high on helping people hit their target. This kind of goal-setting practice has reached beyond my professional life, and while I don’t profess to have great wisdom on the topic, I can tell you what has worked for me personally.

It’s pretty simple, and involves three steps.

1. Make your ‘resolution’ a specific goal that you can achieve. It’s something you can complete and is done. If your resolution is to exercise three times a week, that’s something you do—not an end result. What is your purpose with the exercise? For example, if you’d like to be able to spend a week exploring the coast with your grandkids in August or bike the Prouty in July, now you’ve created a purpose for exercising three times a week. When people come to us for help and we ask them what they want to accomplish with our treatment, oftentimes their response is something like, “reduce my pain and feel stronger.” While these kinds of responses are understandable, often one of our first tasks is to help the person identify the real purposes behind their goals (lifting their child, carrying groceries, stacking firewood?). Continue reading


Natural Anti-Inflammatory Pain Relief with Turmeric

TUR-MER-IC (‘ter-ma-rik or tyu-ma-rik)

Turmeric in ground spice and supplement form.

Turmeric has powerful antioxidant and anti-inflammatory properties.

Turmeric is derived from the underground stems (rhizomes) of the Curcuma plant, a member of the ginger family. A well-known spice in Indian cuisine, it is responsible for the yellow color of curry dishes and also of American mustard. This knobby root is warming and slightly bitter, and its most active constituent, curcumin, has powerful antioxidant and anti-inflammatory properties. Many of us in the holistic wellness and whole health food professions have known for several years what many cultures have known for centuries of the numerous therapeutic benefits Turmeric yields, and now, this spice is steadily gaining popularity among those who want to benefit from its powerful properties, especially as an alternative to over-the-counter NSAIDs.

Studies have discovered many conditions curcumin may help; below are just five.

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Stay Fit While You Sit (at Your Desk)

Humans aren’t designed for sitting down for long periods of time, and yet that’s what many of us do for eight-plus hours each day in the workplace. The physical therapists at Cioffredi & Associates recommend that you stand up and move around at least once every 30 minutes to prevent stiffness, and we’ve created a simple routine that will help you keep your blood flowing and prevent pain and stiffness from adding stress to your day.

TRY THESE AT YOUR DESK

 

Upper body circles to stretch during a long trip by car or plane.

Start with your hands on your knees and your feet shoulder width apart. Keeping your head in a fixed position, circle your ribcage slowly as if you’re using your upper body to clean out a giant jar of peanut butter. Circle to the left 5 times, and then to the right 5 times.

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Ongoing Qigong Series at Cioffredi & Associates with Peter Payne

Peter Payne Demonstrates Qigong MovementsWe are pleased to announce the continuation in 2018 of our Institute Qigong series, led by Peter Payne of Tools for Empowerment. Peter will continue to offer “Bodymind Health Practices for Daily Life,” a series of Saturday Qigong* classes, in our Etna Road space from 9:00 to 10:30 a.m.

Read on and learn more about the benefits of this practice, which is designed to fully integrate with your everyday life, requiring no extra time to perform!

New participants are welcome at any time. Preregistration is requested at 603-643-7788.

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Annual Employee Pie Contest

The winners have been announced in the 2017 Cioffredi & Associates Annual Employee Pie Contest, and we thank our panel of judges for their hard work in choosing the top three!

2017 Employee Pie Contest Winning Pies

FIRST PRIZE

Caramelized Maple Apple Pie with Candied Bacon Crumble [RECIPE] by Marsha Wykes

SECOND PRIZE

Pumpkin Cheesecake Pie [RECIPE] by Amanda Drake

THIRD PRIZE

Pumpkin Pie [RECIPE] by Cindy Wright

2017 Pie Contest Judges

This Year’s Judges

Cynthia Faughan, Eden Levesque, Jay Landry, Betsy Maislen, and Bryan LaFountaine


Client Success: In Her Own Words

I have been living with chronic lower back pain for years and finally have gotten relief through just a few sessions of dry needling with Marsha and Becca. 

“I am thrilled to have relief and know that dry needling is a resource for this discomfort should I experience it again. Thank you Kate, Becca and Marsha!”

This back pain has affected my quality of life and sleep. I exercise, stretch, have tried massage and over the counter pain medication but have only gotten very temporary relief. My physical therapist, Kate, thought that perhaps I would benefit from some dry needling. Continue reading


A Guide for Parents and Students

Practical Advice to Prevent Injury

BACKPACK “WORST CASE SCENARIO”improperly worn backpack

According to doctors and physical therapists, backpacks that are overloaded or worn improperly can, over time, cause painful misalignment and harmful compression of the spine. Excessive weight (defined as more than 10-15% of body weight) and unevenly distributed loads can prevent disks from working properly as ‘shock absorbers’ for vertebrae, and can result in shoulder, neck, and back pain. Studies have also confirmed that heavy backpacks can actually alter the shape of a young person’s spine.

Research published in the journals Spine and Science Daily confirm that repeated use of heavy backpacks may result in disc compression, lower back asymmetry or curvature, and injury to the soft tissues of the shoulder that can lead to nerve damage. The harm caused to nerves may range from simple irritation to impeding movement of hands and dexterity of fingers.

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