Start the new school year right – perfecting the art of packing and purchasing the perfect lunch!

by TOI Admin August 27, 2015

With the start of a new school year underway, parents and kids are busy shopping for new supplies, school clothing and uniforms and athletic and extracurricular activity equipment. However, one important area to keep top of mind is the importance of healthy eating practices and making sure that your child is receiving a healthy lunch and appropriate snacks at school.


To get your kids in gear for a successful school year, suggests the following guidelines when packing or buying school lunch:


 1. Choose fruits and vegetables. Fruits and vegetables are like hitting the jackpot when it comes to nutrition. They make your plate more colorful and they’re packed with vitamins and fiber. It’s a good idea to eat at least five servings of fruits and vegetables every day, so it’s best to aim to fit in one or two at lunch. A serving isn’t a lot. A serving of carrots is ½ cup or about 6 baby carrots. A fruit serving could be one medium orange.


2. Know the facts about fat. Kids need some fat in their diets to stay healthy – it also helps keep you feeling full – but you don’t want to eat too much of it. Fat is found in butter, oils, cheese, nuts and meats. Some higher-fat lunch foods include french fries, hot dogs, cheeseburgers, macaroni and cheese and chicken nuggets. Don't worry if you like these foods! No food is bad, but you may want to eat them less often and in smaller portions. Foods that are lower in fat are usually baked or grilled. Some of the best low-fat foods are fruits, vegetables and skim and low-fat milk.


3. Let whole grains reign. "Grains" include breads, cereals, rice and pasta. But as we learn more about good nutrition, it's clear that whole grains are better than refined grains. What's the difference? Brown rice is a whole grain, but white rice is not. Likewise, whole-wheat bread contains whole grains, whereas regular white bread does not.


4. Slurp sensibly. It's not just about what you eat — drinks count, too! Milk has been a favorite lunchtime drink for a long time. If you don't like milk, choose water. Avoid juice drinks and sodas.


5. Balance your lunch. When people talk about balanced meals, they mean meals that include a mix of food groups: some grains, some fruits, some vegetables, some meat or protein foods, and some dairy foods such as milk and cheese. Try to do this with your lunch. If you don't have a variety of foods on your plate, it's probably not balanced. A double order of french fries, for example, would not make for a balanced lunch.


6. Steer clear of packaged snacks. Many schools make salty snacks, candy, and soda available in the cafeteria or in vending machines. It's OK to have these foods once in a while, but they shouldn't be on your lunch menu.


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General Information

Maintaining Bone Health as You Age

by TOI Admin August 4, 2015
Each year, approximately 1.5 million older Americans suffer fractures because of weak bones, leading to temporary or permanent disability, and even death. As we age, our bones are affected by genetics, nutrition, exercise, and hormonal loss. We cannot change our genes but we can control our nutrition and activity level, and if necessary, take osteoporosis medications. You are never too old or too young to improve your bone health.

A bone can definitely get stronger or weaker over time depending on how we take care of it.

Tips for Healthy Bones

There are things you can do to maintain and even improve your bone strength.

  • Understand your individual risk for fracture. This is based on any risk factors you have for fracture and your bone density. Ask your doctor if you need a bone density test.
  • Understand your individual risk for bone loss. Genetics plays a role in bone health, and some people have genetically determined high rates of bone turnover after menopause or with aging. Talk to your doctor about bone metabolism testing. Bone metabolism testing can provide additional information about your risk for fracture.
  • Be active every day. Strength-building and weight-bearing activities help build strong bones. Children should exercise at least an hour each day, and adults should total 30 minutes of daily activity.
  • Maintain a healthy weight. Older adults who are overweight have a higher risk for falling. Being underweight raises the risk of bone loss.
  • Get enough calcium and Vitamin D.
  • Do not smoke. Smoking can reduce bone mass and increase your risk for a broken bone.
  • Limit alcohol use Heavy alcohol use reduces bone mass and increases your risk for broken bones.
  • Reduce your risk of falling. There are many changes your can make in your home to help prevent a fall. Remove obstacles and add safety features — such as grab bars and non-slip mats — where needed.
  • Consider bone-boosting medications. In addition to calcium and Vitamin D supplements, there are many drug options that slow bone loss and increase bone strength. Talk to your doctor about these methods for protecting your bones.
Contributed by:Barbara J. Campbell, MD
Peer-Reviewed by:Stuart J. Fischer, MD
This information is provided as an educational service and is not intended to serve as medical advice. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon



TOI Blood Drive July 15!

by TOI Admin July 14, 2015

You have a chance to become someone’s hero on Wednesday, July 15, 2015 from 9am – 4pm. Once again TOI has partnered with LifeSouth Community Blood Centers to hold a blood drive. There is an emergency need for all blood types. TOI employees plan to make their donations in honor of Riley Hardy.

Riley Hardy, age 3, lives in Trenton, FL. Riley was brought to TOI’s attention by a fellow TOI employee; he is the son of her very close friend. On March 20, 2015 Riley was diagnosed with ALL (Acute Lymphoblastic Leukemia). He has three years of treatment to undergo, starting with nine months of chemo. Riley will also need frequent blood transfusions during this three year period.


How can you help?

You can help Riley by donating blood at our upcoming blood drive on Wednesday, July 15! For every donation made in his name it counteracts the cost of his future transfusions! Remember, Riley will be receiving multiple transfusions throughout his therapy. When you donate blood (does not matter what type you are) please make sure it's in Riley Hardy's name! To learn more about Riley and other ways you can help, please click here.

You can find the Blood Mobile in TOI Gainesville’s parking lot located near the Physical and Hand Therapy entrances. Each donor will receive a LifeSouth t-shirt and a cholesterol screening. 


blood drive

Firework Safety – Tips for an injury-free 4th!

by TOI Admin July 1, 2015

Millions of people will celebrate our nation's independence on July 4th with traditional parades, food, fireworks and fun. While participating in these festivities, many unknowingly let their guard down. Please remember to keep you and your family safe this 4thwhen using fireworks.

Below are firework safety tips from the National Council on Fireworks Safety:

  • Obey all local laws regarding the use of fireworks.
  • Know your fireworks; read the cautionary labels and performance descriptions before igniting.
  • A responsible adult SHOULD supervise all firework activities.Never give fireworks to children.
  • Alcohol and fireworks do not mix.Save your alcohol for after the show.
  • Wear safety glasses when shooting fireworks.
  • Light one firework at a time and then quickly move away.
  • Use fireworks OUTDOORS in a clear area; away from buildings and vehicles.
  • Never relight a firework. Wait 20 minutes and then soak it in a bucket of water.
  • Always have a bucket of water and charged water hose nearby.
  • Never carry fireworks in your POCKET or shoot them into METAL or GLASS containers.
  • Do not experiment with homemade fireworks.
  • Dispose of spent fireworks by wetting them down and place in a metal trash can away from any building or combustible materials until the next day.
  • FAA regulations PROHIBIT the possession and transportation of fireworks in your checked baggage or carry-on luggage.
  • Report illegal explosives, like M-80s and quarter sticks, to the fire or police department.
TOI wishes you all a fun and safe 4th of July!




summertime health | fireworks | safety

TOI’s Top 5: Summertime Health Tips

by TOI Admin June 22, 2015

The kids are out of school, the temperature has already reached 99 degrees, and it rains just about every afternoon; it's officially summertime in Florida. Despite the hot and rainy weather conditions, most of us will still venture outside to engage in summertime activities. We want to keep you and your family safe and injury free this summer, so check out TOI's Top 5 Summertime Health Tips

1. Stretch. The more prepared muscles and tendons are for an activity, the more protected you are from getting hurt.

2. Replace your shoes. Select the proper shoes for an activity and replace them often to prevent foot, ankle and knee pain.

3. Look before you dive. To prevent spinal injuries, never dive headfirst into unfamiliar bodies of water.

4. Protect your head. Always wear a helmet while biking, skateboarding or horseback riding and make sure children do too.

5. Go easy on your joints. Swimming is a great exercise for summer and helps prevent over-heating.

Remember; if you do get injured, don't let them go untreated. The Orthopaedic Institute offers same or next day appointments to help you get back to your summertime fun!


Foot & Ankle | Knees | Spine | summertime health | joints

Welcome to TOI's Blog!

TOI's Blog is dedicated to patient education with topics addressing current issues in health and medicine. We will also blog about some of our other favorite things, like community events, our wonderful employees, helping the environment and whatever else comes to our minds! We hope the information contained in our blog is fun to read, assists you in making educated decisions regarding your health, and supports your decision to select TOI when you are in need of quality musculoskeletal care.


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