Losing Weight By Eating More

If you are overweight but you do not eat very often, that may be part of your weight problem. Here are some helpful tips to help you eat more and still lose weight.

1. Do not skip breakfast. Eat a healthy breakfast very soon after waking up. Some ideas are 1 serving of whole grain cereal with 1/2 cup of skim milk, 1 slice of whole wheat toast with peanut butter and 1 cup of skim milk, 1 granola bar with 1 banana, or cottage cheese with peaches.

2. Do not go all day without eating. Likely you will overeat in the evening, which is the worst time to do so.

3. Eat something small every 2-3 hours, such as a piece of fruit, a serving of nuts, yogurt, etc.

4. If you eat little volume of food, be sure whatever you do eat is healthy. You need 5 servings of fruits/vegetables every day. Protein and dairy are also important.

5. If you are going to eat more volume of food and still lose weight, you must minimize sweets, junk food and fast food.

6. If you already eat well and still need to lose weight, you must exercise more. Your minimum should be 45 minutes per day, 6-7x/week. The more you exercise daily, the more you will lose (weight, inches and clothing sizes).

7. Change your daily routine to eat breakfast early and to exercise in the morning. You will lose more weight if you wake up early and go to bed early. For example, eat breakfast at 7 am instead of 10 am, and eat supper at 6 pm instead of 9 pm.

Exercising Safely For Your Fitness Level

Beginner Fitness Level: You do little to no exercise. Your strenuous exercise endurance is a few minutes. For your workout safety, you should begin with short bouts of light-moderate exercise (such as 10 minutes, 2x/day). Good options are water aerobics, walking, stationary bike, any light cardio, light strength training. Seek guidance from a personal trainer, exercise website, exercise video, group class, book, etc. Your goal should be to work up to 30 minutes per day, 3-4x/week.

Intermediate Fitness Level: You do occasional exercise at a moderate intensity. For your safety, be careful not to injure yourself with a new or overly strenuous workout. Try to exercise consistenly 3-5x/week in order to stay in shape. Try to challenge yourself progressively with higher intensity of exercise. 30 minutes should be your minimum workout time, and try to work up to 45 minutes. Appropriate workouts are light jogging, elliptical, swimming, Zumba, aerobics class, and strength training.

Advanced Fitness Level: You exercise vigorously at least 3-4x/week. You have good muscle strength and cardiopulmonary endurance. You usually work out for at least 1 hour at a time, and you could easily do more. For injury-free workouts, know your pain-tendency areas and be sure to strengthen and stretch them appropriately. Do not forget to take rest days. Be sure to vary your workouts with cross-training, intervals and plyometrics (pending sports activities). Drink sufficient water during your workouts. Do not push through an injury during training, sports or races. Train properly for all your athletics and races in order to avoid stress or overuse injuries. Otherwise, keep up the good work! If you are in this fitness group but need to lose more weight, you must increase exercise levels. This means increasing from 60 minutes/day to 90 minutes/day, modifying your workouts to boost your metabolism (such as weight training or intervals), or increasing your resistance levels.

Guru Fitness Level: You design your own workouts, and you are able to teach others. For your safety, remember that you are not exempt from workout injuries. Be sure to maintain balance between the muscle groups on the front and back of the body. Do not forget the importance of upper body, lower body and core strength. Use your knowledge to educate those around you with less exercise experience. Good goals for you are marathons, triathlons, fitness instructor certifications and/or exercise/sports competitions.

Modifying Junk Food To Lose Weight

Burgers: If you are like my husband, you like bacon or chili cheeseburgers. Obviously I don't make those for him, but I do make turkey cheeseburgers, which taste great! Simply use ground turkey instead of ground beef, and season it the same. Also try a veggie burger at least once before saying you don't like them.

Pizza: Instead of your usual Meat-Lovers Pizza, try this. Wheat pita bread, topped with marinara sauce, lean ham, veggies of choice and some cheese. Bake or broil at 450 degrees for 5-10 minutes or until cheese is melted and crust is crispy. It is easy, smells great and tastes even better!

French Fries: Make your own, delicious home fries. Wash but do not peel your potatoes. Slice them to the size/shape of your choice and place on a baking sheet (minimize overlapping). Drizzle with extra virgin olive oil and seasoning of your choice. Bake at 400-450 degrees until almost done. Then broil for a few minutes to add even more crisp.

Eggs and bacon: Instead of 3 eggs, 4 bacon strips, hash browns and pancakes, try this breakfast from El Salvador. Finely chop a tomato and saute for 5 minutes. Then scramble 2 eggs with the tomatoes. Serve with fat free refried beans, light sour cream, whole wheat toast and a homemade salsa (tomatoes, green peppers, onions, fresh cilantro, fresh lime juice).

Barbeque Pork: To modify a little, use lean pork such as loin or boneless chops. To modify even more, use chicken or turkey breast. Season and cook the same way as pork (slow and low). For a healthier version of macaroni and cheese, melt a little cheddar cheese with light sour cream. Add cooked macaroni and serve fresh.

Ice Cream: I will not deny that real ice cream tastes better than the healthier varieties. But there is one benefit of having the low-fat ice cream or frozen yogurt available: it is less tempting. So you can eat a serving without emptying the whole carton! Icy Pops are my low-calorie snack of choice for a late-night sweet tooth.

What are you favorite junk food replacements? Please share recipes and tips below!

6 Preventable Infant Illnesses/Medical Conditions

RSV: This is a virus that affects the lungs and can be life-threatening, especially in premature or very young infants. My daughter acquired this virus around age 18 months, and she was hospitalized for 5 days as she required supplemental oxygen and some suctioning. The best way to prevent your infant from getting RSV is to stay home as much as possible the first few weeks and months of life. This is very difficult to do (especially if mom likes to stay busy and go out frequently), but it will keep your infant more protected from viruses, which he/she cannot fight off yet.
http://www.mayoclinic.com/health/respiratory-syncytial-virus/DS00414

Cold/flu leading to ear infections: Neither of my children have had more than 2-3 ear infections, so this is what worked for us. We did not use full-time or part-time daycare. They were both breastfed until ~12 months, with very minimal use of formula. They were exposed to other children in these settings: church nursery, gym daycare, homes of family/friends. They both had colds quite a bit, but we frequently suctioned their mucous with a bulb syringe (hospital-grade). I am not sure exactly which factors of these or others prevented their ear infections, so please share your experiences in the comments section below.

SIDS: Sudden Infant Death Syndrome can be prevented by:
1. Keeping your newborn swaddled and having no other blankets in the crib. I recommend Swaddlers because they attach with velcro and stay in place more than simple receiving blankets.
2. Avoiding smoking in the home with an infant.
3. Placing your baby on his/her back to sleep.
4. Avoiding co-sleeping (keeping the infant in bed with you while sleeping).
5. Ensuring your baby does not get overheated (with use of proper thickness clothing).
6. Avoiding drinking, smoking and drugs during pregnancy and while nursing.
7. Breastfeeding if possible.
8. Supervising your infant during all tummy time.
9. Using proper crib/mattress with no additional toys, blankets or pillows in the crib.
http://www.cjsids.org/resource-center/what-is-sids-suid.html

Clogged tear ducts: When my son was a few months old, I noticed he had some yellow discharge toward the inner part of his eye. The next day it was worse, so we took him to the pediatrician, who prescribed an antibiotic ointment. Of course that helped it to clear up. But the same thing occurred weeks-months later. It was a weekend, so we saw the on-call pediatrician, who told us to gently massage the tear ducts with warm water a few times per day. His eye was completely better within 2-3 days. To massage the tear ducts, use a washcloth/warm water, and gently rub upward from the sides of the nose toward the inner parts of the eyes. More clogged tear duct information is below, and they both describe variations of the tear duct massage.
http://www.parenting.com/article/blocked-tear-duct-infants
http://www.youtube.com/watch?v=4000uJDRags

Heat stroke: Your young infant cannot regulate his body temperature well yet, so you must do it for him. Keep him cool enough on hot days, and avoid taking him out in the hot sun. Be sure he gets extra fluids. Always use sunblock, beach umbrellas, hats, fans, etc. to keep him cool if he is outside in the heat. Be sure to use air conditioning in the car and home during hot days and nights.

Insect bites: We learned this lesson the hard way. We were outside one night for a cookout, and my son was wearing sandals while playing in the grass. We did not realize it that night, but he got several insect bites on his ankle. The next morning his ankle was so swollen that we could not even see any bites. We took him to the weekend pediatrician, who sent us to the ER. Major swelling in a baby's ankle joint with no known cause could be very serious. Soon we were able to see the various insect bites, so it was clear that was the cause of the swelling. So we always use insect repellent now and are careful that they wear proper shoes when playing outside.

Making Weight Loss A Priority

What are the priorities in your life? If you want to seriously lose weight, it will not happen unless it becomes one of your top priorities every single day. Look at those who are very successful in a sport, hobby or activity. They have prioritized practicing and training in that area in order to reap the benefits. Michael Jordan did not become great by practicing 30 minutes per day. 

Prioritizing weight loss means sacrificing other things. Consider how you use your time outside of work. Write it down! How much time do you actually sit on the couch every night? As much as you like your favorite TV shows, they do not care about you or your health. You also must sacrifice some or all of your favorite foods. Every time you choose the better food alternative, you are saving calories! And every time you choose exercise or activity, you are burning more calories.

Do you know anyone who is obsessed with exercise? They may be extreme, but at least they understand the endless benefits of fitness. It is not hard to become an exercise addict; it just takes consistency for several weeks. Once you go to the gym every weekday for 4 weeks, it becomes a habit. One of the greatest benefits of exercise is that it motivates you to eat better. Why work out so hard if you are going to eat McDonald's for supper and negate all the exercise you just did?

There is a breaking point that must be reached in your weight battle: you finally take responsibility for your weight and choose to do whatever it takes to win. When people ask me about weight loss, I can immediately tell how serious they are by their response to this question. "What are you doing to lose weight?"

Response 1: "Well... I am trying to eat better." (I guarantee you are not that serious)

Response 2: "I joined the gym, so I go when I can." (not serious)

Response 3: "Weight loss pills." (not serious--sorry)

Response 4: "I am trying Atkins this time around." (somewhat serious but likely yo-yo dieting)

Response 5: "I am doing Weight Watchers and I go to the gym 6x/week for 1 hour." (very serious)

Response 6: "I do cardio every day for 45-60 minutes, I do strength training 5x/week, I work with a personal trainer and I am on a 2000 calorie/day diet for the next 3 months." (best answer)

What things are keeping you from achieving your weight loss goals? How can you overcome them?!!!

Weight Loss Perseverance

If you are in the process of losing weight, the single most important thing to remember is to persevere! Do not give up when you fail or cheat or gain a pound or go two weeks without exercising. Just start fresh right now (don't wait until tomorrow)! Review the weight loss program you are supposed to be on, and see how you may have fallen off track. Modify the areas you have not been consistent with, and maintain the ones you are doing well!

Don't forget that losing weight and keeping it off requires long-term healthy decisions, starting now and continuing after you have met your weight loss goals. A healthy lifestyle is not one you will ever give up because you will love the results: look amazing, feel even better, have more energy, sleep well, decrease the need for some medicines, do the activities you enjoy, and the list goes on!

It is never too late to start new, healthy habits! What are your bad habits that keep your weight above where you want it? If you do not have the willpower to eat less, then start with replacements. Replace your high-calorie, high-fat, high-grease, high-sugar foods with healthier ones. And for those here in the South, replace your sweet tea with ice water! You will not lose the weight you want without such replacements.

At some point you will grow tired of making excuses. Stop blaming other people/things, and take responsibility for your own body, your own weight and your own health! No matter how you became overweight, you are the only one who can lose the weight and keep it off. That is the choice before you today! Don't look at the past, your childhood, your family, your difficult circumstances, your prior failures, your successes, your previous diets, etc. Simply make the decision to be healthier starting now and to not give up on weight loss. If you persevere long-term, you will achieve weight loss and all your healthy goals! You will be able to do much more than you can imagine!


"I can do all things through Christ who strengthens me." -Philippians 4:13

Bonefish Grill: A Healthy Review

Last weekend, my family selected Bonefish Grill (on Forest Drive in Columbia) for a birthday dinner, and having not eaten there in years, I was thoroughly impressed! I did not choose to eat all healthy menu items, but there were a ton of healthy seafood dishes, including many different types of fish served with your choice of sauce.

The first food I loved was the house salad. The dressing was light and delicious! And it had what looked like large sunflower seeds with a tasty, strong flavor. It also had a small slice of heart of palm, which was an unexpected, nice touch.

We ordered our usual calamari, which is a family favorite appetizer and one we like to taste at many restaurants. It was good enough that even my 3-year-old liked it more than his mac and cheese.

The bread served with olive oil and seasoning was perfect: warm, toasty on the outside, soft on the inside. Having eaten so much already, I ordered a small appetizer for my entree, which was the best food I have tasted in the past year. Bacon-wrapped scallops served with mango salsa. The scallops were cooked to perfection, the bacon added the crunch and smoky flavor, and the salsa was the ideal complement to the delicious duo.

My husband ordered salmon with a side of cheesy potatoes, both of which I tried and truly enjoyed. The serving sizes were larger than fine dining, of which my husband usually leaves hungry. He was actually so full that he gave me the last several bites of his meal.

The atmosphere is like fine dining but more casual. The prices are mid-range, with most seafood entrees ranging from around $15 to around $25. It is a beautiful choice for a romantic evening or any range of casual to formal dinners. So the next time you want to go out for a healthy dinner or special occasion, I highly recommend Bonefish Grill!

Blood Clots Can Kill. Who Is At Risk?

A Deep Venous Thrombosis (DVT) is a blood clot in one of the deep veins of the leg or arm. If untreated, it can dislodge and move to the lungs where it becomes a Pulmonary Embolism (PE). A Pulmonary Embolism can be fatal and is sometimes called the silent killer (as it may be present without any symptoms).

Who is at risk for getting a DVT?
Sedentary individuals (as this causes decreased circulation)
Traveling individuals (for example, driving or flying for many hours at a time)
Hospitalized individuals (higher risk if they are mostly lying in bed)
Side effect of certain medications (for example, some birth control pills)
Individuals with recent surgery (blood thinners are usually prescribed for DVT prevention)
Elderly individuals (especially if they are not very mobile)
Individuals with prior blood clot(s)
Dehydrated individuals
Individuals with cancer
Individuals with a recent injury to the arm or leg
Individuals with varicose veins
Women who are pregnant
Individuals with congestive heart failure (CHF)
Obese individuals
Individuals with sickle cell anemia
Individuals with an infection in the abdomen

What are the symptoms of a blood clot (DVT)?
Small area of pain in the calf, thigh, forearm or upper arm (ache or throb)
If DVT is in the leg, pain may increase with walking
Pain increases with putting pressure on that body part
Swelling in the affected body part
The skin of that area feels warm or hot
The skin of that area may look blue
May have no symptoms

What are the symptoms of a Pulmonary Embolism (PE)?
Unexplained shortness of breath, even without exercise or movement
Recent, unexplained pain in the leg or arm (possible undiagnosed DVT)
Fast breathing and fast heart beat
Unexplained fever
Worsening lung or heart conditions
May have no symptoms

What is the treatment for blood clots?
Blood thinners (medication)
Bed Rest for a few days (in the hospital)
Compression Stockings, leg/foot pumps (in hospital) or ace wrap 
Elevate the affected body part higher than the heart
Surgery

How is a blood clot diagnosed?
Ultrasound/Doppler test of the affected body part

What should you do if you think you have a blood clot?
Go to the emergency room immediately!


Reference: Price, Sylvia & Wilson, Lorraine. Pathophysiology: Clinical Concepts of Disease Processes, 6th ed. 2003: Mosby. Pages 529-531, 603-605.

How To Treat Swelling

Swelling from an injury should be treated with a combination of 4 things: Rest, Ice, Compression, and Elevation.

Rest. This is especially true if the swelling or edema is in the lower body. Swelling in the foot or knee will increase with standing/walking and decrease with resting. Similarly, swelling in the wrist will increase when your arm is down by your side.

Ice. Whenever you have a new injury with swelling, treat it with ice as soon as possible! You have seen this with sports injuries where the athletic trainer immediately puts ice on the injured body part. Use ice, and not heat, as long as you have swelling present.

Compression. This is one area that you may not be as familiar with. Compression to the injured area can come from an elastic ace wrap or a compression sock/stocking. Compression stockings are tight and difficult to put on, but they are effective. They can be the easiest to wear because they do not have to be re-applied like ace wrap does. Ace wrap provides effective compression for a swollen knee, foot/ankle, elbow or wrist. It loosens with time and needs to be re-applied several times daily. It is important to apply the ace wrap so that the compression is felt but obviously not too tight to cut off circulation.

Elevation. Elevate the injured body part as much as possible while the swelling is present. This is especially important for knee, ankle and/or foot injuries. Prop up your leg so that the swollen area is higher than the level of the heart; it helps to lie flat on your back instead of in a recliner chair. Then use firm cushions and pillows to elevate the leg.


The most effective way to eliminate swelling is to do all four of these as frequently as possible. For example, to treat a sprained ankle: minimize walking, use crutches if needed, wrap it with an elastic ace bandage, keep the leg propped up, and ice it frequently throughout the day. Stay tuned, and I will post some videos of ace wrapping examples.

Right Way To Unload Dryer, Short Video

Wrong Way To Unload Dryer, Short Video

Wrong Way To Use Computer, Short Video

Buying and Cooking Fresh, Healthy Meals

Components of a Healthy Meal:
A healthy meal includes all of the food groups. Protein, fruits or veggies, healthy starch, dairy (may be optional). When planning your next meal, start with a basic menu of 3-4 items (only 1 of which is a starch).

Healthy Meal #1: Chicken, rice, and green beans.
At the grocery store, select lean cuts of fresh chicken (breast is leanest), brown rice and fresh or frozen green beans. Next, use fresh ingredients to cook the menu items. For example, slice onions, green peppers and tomatoes to cook with the chicken or as a salsa. Cook your rice with tomato sauce and diced vegetables, and steam your green beans with fresh, chopped garlic. So for the same price as chicken nuggets, Rice a Roni and canned green beans, you have a healthy, fresh meal!

Healthy Meal #2: Spaghetti, meat sauce, tossed salad. (Skip the garlic bread).
Choose healthy pasta, such as whole wheat or veggie. Select a lean meat, such as 90% lean sirloin, ground chicken or ground turkey breast. Choose dark, green leafy veggies and a variety of colored veggies for your salad.  Consider making your own pasta sauce from canned or fresh tomatoes (it is really easy). Add diced onions when cooking your ground meat. Add diced vegetables to your pasta sauce (green peppers, mushrooms, carrots, onions, chopped spinach, etc). You can even make your own salad dressing (olive oil and vinegar with Italian seasoning or fresh squeezed lemon juice with sea salt and fresh cracked black pepper). Not only is it this option healthier, but it tastes better too!

Healthy Meal #3: Quesadillas and guacamole salad.
Select your protein for the quesadilla, such as chicken breast or beans (black, pinto). Choose whole wheat tortillas and shredded cheese of choice. Cook the chicken in salsa to add liquid and flavor. Saute mixed veggies to add to the quesadilla (zuchini, onions, mushrooms, carrots, peppers, etc). These can also quickly cook in the oven at 450 degrees with a little olive oil and seasoning (it saves you from standing by the stove). With all the other ingredients, you will not need as much cheese inside the quesadilla. Make your guac salad with onions, tomatoes, peppers, cilantro, fresh lime, etc. If you use beans and cook the veggies ahead, you can throw the meal together in minutes! It is delicious and filling!

Keep a variety of fresh fruits and veggies in your refrigerator so that you can easily add them to your menu. Healthy dairy items are also great, fresh ingredients to add to any meal, such as low fat sour cream, plain yogurt, etc.

Eating fresh does not have to be more expensive; it just takes a little planning. Your family will love it! And so will your body!

Willpower, Exercise Priority and Why Dieting Does Not Work

Willpower
When you are trying to lose weight, it will be impossible unless you learn to demonstrate willpower in regards to food. You can make it easier on yourself by not having your favorite snack foods in the house, but at some point the food will stand before you, and you will have a choice. Indulge or have the willpower to say no? Think about what you do on January 2 when you see a plate of brownies in the break room. "No, thanks--my New Year's resolution is to lose 10 pounds." It is easy in January because you are motivated, you just set a goal, and everyone is doing it. But what about the rest of the year, long after your co-workers have given up? Saying no to food means that you have control over your mind and body. You can choose to say no, even though you may have never done so before. And depending on your weight loss goals and eating habits, you may need to say no forever! Having the willpower to avoid overeating will become a habit if you do it consistently, so try it daily for 30 days.

Making Exercise a Priority
If you have tried multiple diets over the years but never keep the weight off, you may simply need to stick to one program long-term and add in more EXERCISE! Exercise must become a top priority on your daily to-do list. If not, it will easily get pushed aside, and you will not do it enough to help achieve and maintain your weight loss. So how do you make exercising a priority consistently? Build it into your daily routine; do it at the same time every day. Don't give yourself the option of skipping. What are the activities that you do every day? How can you modify your busy life in order to add something for your own health? Try adding exercise to one of your other usual activities, such as watching TV (on the treadmill) or playing with your kids (taking them for a walk).

Exercise Specifics
Exercise long enough (>30-40 minutes) and hard enough (you should be sweating and breathing moderately hard)! Challenge yourself by increasing your speed and intensity of cardio. Progressively increase your repetitions and/or weights for your strength training. If you are new to exercising, start at 15-20 minutes of mild-moderate exercise, then increase in 5-minute increments. As your body adjusts, you will be able to work out for longer and at a faster pace. If you have the time, ideally try to increase your exercise to one hour per day, 6x/week. This should include both cardio and strength training. This is especially important for weight loss because it helps to burn calories, build muscle tone, and boost your metabolism!

Eating thin!
Lastly, think about the thin people you know. What are their eating and exercising habits? Many thin people may have genetically high metabolisms, but many also work at it! And in general, it is safe to say that they eat in moderate amounts and are likely pretty active individuals.

Rotator Cuff Tear: Can It Be Prevented?

The rotator cuff includes the tendons of four muscles which start at the shoulder blade and attach to the upper arm, by the shoulder. These muscles do the rotation of the shoulder and stabilize the shoulder joint.

How do you get a rotator cuff tear?
It can come from a traumatic injury or can be progressive (shoulder impingement, rotator cuff tendonitis, rotator cuff tendon tear).

How can you prevent shoulder trauma which could cause a rotator cuff tear?
Prevent falls, avoid lifting heavy objects overhead, avoid twisting shoulders when they are overhead, maintain good shoulder strength (including rotator cuff strength), rest days between sports activities, practice good body mechanics with strenuous upper body activities (such as moving heavy objects), sufficient warm-ups and stretches before playing sports.

How can you prevent progressive shoulder problems which could lead to a rotator cuff tear?
Modify activities that continually cause shoulder pain, early treatment/rehab of minor shoulder injuries (especially impingement and tendonitis), regular shoulder and rotator cuff strengthening, good body mechanics during daily activities (with shoulders in safe positions), good posture (which affects the spine, shoulder blade and shoulder positions).

Who is at high risk for a rotator cuff tear?
1. Those who play sports
2. Those who are elderly
3. Those who do heavy labor
4. Those who have a history of chronic shoulder problems
5. Those who do repetitive overhead lifting

The Best Way To Treat Low Back Pain

The answer is prophylaxis (prevention)! What other things are best treated with prophylaxis? Cold, flu, heart attack, diabetes type 2, blood clot, stroke, HIV, lung cancer, etc.  Prevention is the easiest and best way to approach low back pain, so whether you have pain or not, this applies to you!

What factors put you at risk for low back pain (LBP)?
1. Prior episode of low back pain.
2. Repetitive lifting (with incorrect body mechanics).
3. Repetitive vibration at work or leisure (example: truck driving).
4. Repetitive forward bending and twisting of the low back.
5. Repetitive poor posture.

What are the components of low back pain prevention?
1. Staying fit/exercising consistently.
2. Progressing your fitness program slowly and with caution.
3. Keeping your back flexible.
4. Maintaining good POSTURE!
5. Changing positions frequently.
6. Standing frequently between longer bouts of sitting.
7. Standing and bending backwards (5-10 reps, 1-2x/day). (Note, this exercise is contraindicated for some individuals, so please consult your physician).


Reference: McKenzie, Robin. Mechanical Diagnosis & Therapy: Lumbar Spine. 2009: The McKenzie Institute International, Part A, pages 126-127.