Hello Mercy Sports Medicine

Falling for Colorful Foods

Did you know that certain foods only grow naturally in certain parts of the year? Before industrial agriculture, sourcing foods not in their naturally growing season was unobtainable. Today, commercial farming helps to grow relatively the same crops all year long and when supplies are low they can be brought in from other places in more ideal growing climates for the crop. While this may be good for some who like enjoying certain foods year around, in reality the nutrient density of the foods declines significantly in the process. To keep some of these crops growing year round these foods might be harvested from across the country or even across the world. Not to mention the possibility of enhancements to put into the crop to insure it’s growth in its natural off season.Nutrient density can start to rapidly decline from the moment it is picked to the time it hits your plate. Eating foods locally and seasonally can be some of the best ways to ensure proper handling and nutrient density of the foods we eat. 

Eating seasonally can benefit you in other ways too!  In season foods typically taste better due to their harvest at the right time, naturally ripened on the vine or tree. As we harvest this produce at the right time you’ll find that it comes in abundance which will drive the cost down. Sourcing these seasonal foods locally can bring the cost down even more due to expenses saved in travel, preservation and storage. Lastly, seasonal eating reduces out of season demand which supports more local farming demand which means less transportation, less waste of mass quantities and in turn making it a more environmentally-friendly choice. 

October is the start of true fall with the leaves changing, cool temperatures approaching and autumn harvests. Some traditional fall harvested foods include pears, apples, dates, almonds, cinnamon, garlic, ginger, cranberries as well as potatoes, beets, squash, kale and of course pumpkin!

As fall is in full swing check out some of the fall recipes to help you to practice eating seasonally.

Holiday Healthy Habits

October is the start of holidays that typically knock us off our healthy habits. From Halloween to Thanksgiving and Christmas to New Years, celebration doesn’t always equate to healthful choices. Is it possible to enjoy the holidays and not feel horrible by the end? We think so! Here are three common holiday health struggles and simple ways you can combat them this upcoming holiday season.

Want support staying healthy this holiday season?

Check out our 4-week Health Holiday Habits program starting November.

5 Exercises to Help Protect Your ACL

ACL - Anterior Cruciate Ligament is a structural component of the knee. It is a connective tissue that attaches bone (femur) to bone (tibia). It prevents the tibia from sliding in front of the femur and it provides rotational stability to the knee. ACL injuries typically occur when there is a sudden stop, change in direction, or while jumping and landing. Some common sports with high ACL injuries are skiing, soccer, basketball and football. There are several ways you can protect and prepare your ACL for these activities. Here are 5 exercises you can do at home to help strengthen and protect your ACL.

Start with 10-15 reps, 2-3 sets. When these exercises are done correctly they will help strengthen the muscles around the knee and help take strain off the ACL.

If you are looking for a more comprehensive program to improve your strength and muscular endurance, then join our Winter Sports Conditioning Series or call 970.764.9220 and ask about our ACL injury risk assessment.

More about our Winter Sports Conditioning Series

Oct 10th - Nov 16th

Mondays & Wednesdays

6:30pm-7:30pm

Spooky Lifting Myths

There are all kinds of weight training myths that scare people away from taking care of their bodies in this way. Outside of athletics, lifting sometimes gets a bad representation because of the unfamiliarity with how it helps the body. Because lifting has countless benefits, we are going to debunk four common myths that keep you from getting in the weight room!

Myth #1: Lifting only works if you feel tired and sore after.

Soreness and fatigue usually only occur toward the beginning weeks of a training program, while the body is adapting to new movements and muscle groups being used. In fact, proper training programs should have an individual feeling better than they did before they started the workout! If you are constantly feeling very fatigued and sore after your workouts, reach out to Mercy Sports Medicine to help make needed changes!

Myth #2: Lifting weights leads to more injury.

Proper weight training does the exact opposite; it reduces the risk of injury exponentially! For example, the risk of an ACL injury can be reduced by 50% - 66% in individuals who lift weights consistently. Other common injuries that can be avoided through weight training include herniated disks, hip impingement, ankle sprains, and so much more.  You will find that lifting weights will generate better overall health over time!

Myth #3: Males should lift heavy, and Females should lift light.

No matter the gender, there is a time and place for each type of lifting, as well as numerous benefits to each! That may include lifting heavy with light volume, lifting light with heavy volume, or focusing more on cardio. Females can actually use their menstrual cycle as a means of scheduling when to do each. For example, the best time to lift heavy may be the following two weeks post-cycle, where bodies are feeling at their best.

Myth #4: Males gain muscle faster than females.

While males have the testosterone hormone to produce muscle a bit faster, females are naturally more fatigue resistant! Because of this, the speed of muscle growth is fairly evened out and largely dependent on consistency of weight training, proper nutrition, and ideal recovery. Many don’t realize that weight training is only a part of the muscle growth process!

Don’t fall for the spooky lifting myths that you may see on social media! Reach out to an educated expert at Mercy Sports Medicine for assistance, training, and performance to create a better you!

Homecoming Season is Here

Looking for something to do Friday night? It’s Homecoming season and all of the local schools are hosting fall home games. Take this opportunity to go support the athlete’s in our community, each school is hosting football, volleyball, and soccer games to celebrate their school spirit.

No Need to Fear, Sports Med is Here

Injuries unfortunately can happen when enjoying your favorite activities but getting help doesn’t have to be scary. With our experienced team of sports medicine professionals, we have all of the necessary tools to treat your pain appropriately so you can get back to what you love sooner. Dr.Sylvia Rozek comes to us with a vast experience in sports medicine; treating athletes from professional to amateur. Dr. Matt Smith is a fellowship-trained orthopedic surgeon who specializes in sports injuries, hip, knee and shoulder joint replacement, as well as hip cartilage repairs and reconstruction. Prior to joining Mercy, Dr. Smith worked as an assistant team physician for the Denver Broncos and Colorado Rockies as part of a fellowship with the Steadman Hawkins Clinic-Denver.

These two are great members of your team behind the scenes.