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Keys To Breaking A Habit

Breaking a habit is a tough task to accomplish whether it be smoking, biting your nails, or drinking diet soda. Even though diet soda may seem harmless to the body, it turns out it is the complete opposite. Many diet sodas feature a common artificial sweetener called Aspartame. Aspartame, also known as Nutrasweet and Equal, is added to a variety of foods to create a sweet sensation meanwhile producing a product with fewer calories. Sweeteners like aspartame can be very detrimental to your body such as altering your brain chemistry. Since artificial sweeteners don’t contain calories, your body will still feel the need for calories after but in addition will begin to crave a sweet sensation. Therefore, many individuals will just grab another diet soda to subdue the sweet craving and so begins the cycle. Here are some easy to follow steps that will help you eliminate your habit for good. 1. Cleanse your environment – This involves discarding any food that may contain artificial sweeteners such as flavored water, gum, or cereal. These foods may contain hidden sweeteners that could cause a relapse to your habit. 2. Find the reason for your problem – all habits have patterns. With every habit there is a trigger/cue, a routine, and a reward. If you are able to notice anything that triggers your behavior, try to understand what put you in this situation and what emotions you feel when participating in your habit. 3. Start a Cravings Journal – by starting a cravings journal, you will become more aware of your surroundings and it will be a lot easier to fight...

Tips To Help Maintain Your Diet

Food is comprised of Macronutrients and Micronutrients. The three main macronutrients include Carbohydrates, Fats, and Proteins. Meanwhile, Micronutrients consist of many different vitamins and minerals that are critical to your body. One great way to keep track of all the macronutrients and micronutrients is nutrition databases/apps. These apps such as MyFitnessPal, make it easy to keep track of your daily intake and maintain your preset goals. MyFitnessPal features a daily food log that calculates the amount of calories, percentage of macro and micronutrients in your diet, and if you achieved your daily dietary reference intake or adequate intake for those nutrients. Dietary Reference Intakes (DRIs) are values that are numerical approximations of nutrient intakes to be used for evaluating diets for individuals. Meanwhile, Adequate Intake (AI) are values based on observed or experimentally estimates of nutrient intake by a group of healthy people. Overall, MyFitnessPal ensure that you are dedicated to your diet and provide you with a great outlook of your nutrition. Furthermore, you can always consult with a dietitian to help maintain your diet and maximize your results. It’s not hard to eat healthy. Here are some tips to get you started… • Make sure to drink a lot of water • Limit your sugar, fats, alcohol, and sugar in your diet • Try to eat variety of foods such as fruits, vegetables, and whole-grains • Lean meats, fish, beans, low-fat dairy products are...

Tips From Our Personal Trainer (Rich)

To get the best workout out of your cardio try your heart to 70-85% of your maximum heart rate. Your maximum heart rate is 220-your age, for those of you who don’t know the formula. Improve cardio fitness, you should be at 85% of your max and for increased fat burning, you should be around 70%. Good...

The 3 Keys of Weight Loss

We all know that weight loss isn’t easy. It takes focus. If you change up your sleep, fitness, and nutrition patterns, you will see results. Just going to the gym isn’t enough, you also have to eat right and push yourself.  The 3 keys of weight loss: fitness, nutrition, and sleep. If any question ask Rich...

Weight loss

Here at Farmingdale Physical Therapy West, we have a weight loss and personal training packages! Check out  http://wliclongisland.com/ for more info!