Do Dairy Products Cause Weight Gain?

I have never decreased dairy products in my diet before this past week. It is actually very difficult to do, especially if you are like me and you eat chocolate, yogurt, milk and cheese every day. I normally would never choose to decrease these foods from my diet, but I am nursing a newborn who may have an allergy to milk protein. So I have given up my favorite foods for the moment to see if that helps.

During this time, I can see how a dairy-free diet could assist with weight loss! Can you think of many junk foods that have no dairy in them? Cheeseburgers, chips (yes--most chips have mild products), ice cream, pizza, nachos, etc. And desserts are nearly impossible to find without dairy unless you like hard candy or sour patch kids, which I don't! Almost all pre-packaged cookies and crackers also have dairy. I've had to catch myself before taking a bite several times this week, forgetting that I can't have these products right now.

So what have I been eating instead of milk products?:

1. Almond milk, which actually tastes good (at least the vanilla flavored one)! It also has a lot of calcium!

2. High-calcium foods, such as spinach, turnip greens, baked beans and soybeans.

3. Raisins, for my sweet tooth.

4. Nuts, for when I have the munchies.

5. Peanut butter and jelly (with the kids) instead of grilled cheese.

6. Fruit popsicles (instead of my preferred chocolate ice cream).

7. More natural and homemade foods.

Another recent change in my diet is that I am eating to prevent acid reflux. So now I cannot eat tortilla chips with salsa (already I had eliminated the queso), tacos (even without the cheese), pizza (from both dairy and acid), etc. The benefit to combining both of these diets is that I am eating less simply because there is less to choose from and because the tastiest foods are eliminated. In that sense it is becoming less enjoyable to eat, which normally would bother me. But right now I would like to quickly lose my baby weight and fit back into my non-maternity clothes! So maybe these 2 unexpected diet changes will help me with that! 

In general, the reason so many of us are overweight is simply because we either love food too much or are addicted to food. I was reading the Bible today, and I read a verse that talked about food. "Jesus said, My food is to do the will of Him who sent me and to finish His work" (John 4:34). The context is that Jesus' friends were telling him to eat because they were all very hungry and had not eaten in some time, but he obviously had other priorities.

So next time you are tempted to eat something you shouldn't, just remember: eat to live; don't live to eat.

PCRM | Health Concerns about Dairy Products

PCRM | Health Concerns about Dairy Products

Concussion: When Is It Safe To Play Sport Again?

What are the symptoms of a CONCUSSION? It may involve losing consciousness, changes in vision, headaches, feeling dizzy, losing memory, ringing in the ears, nausea, difficulty balancing/walking, decreased coordination.

What are the risks of returning to the game/sport too early? This puts the athlete at risk for SECOND IMPACT SYNDROME, which is when he/she gets a second head injury or concussion (prior to the resolved symptoms of the first). This syndrome involves swelling in the brain, changes in the circulation of blood to the brain, elevated pressure within the cranium, and often death.

Is it safe to play the sport if you have any concussion symptoms? No, it is never safe to practice or play sport until all concussion symptoms are absent.

What is a Grade 1 (mild) Concussion? It includes confusion but no loss of memory. The athlete does not lose consciousness. If this concussion is the athlete's:

    1st concussion: May play again once symptoms are absent for >20 minutes.

    2nd concussion: Should not return to play for the remainder of that day.

    3rd concussion: Should not play for >3 months (and then only if symptoms are absent).

What is a Grade 2 (moderate) Concussion? It includes confusion and memory loss. The athlete does not lose consciousness. If this concussion is the athlete's:

    1st concussion: May not return to play until symptoms absent for >1 week.

    2nd concussion: Recommended to stop playing for the season. Not safe to play again until symptoms absent for >1 month.

    3rd concussion: Stop playing for the rest of the season. Next season may return to play only if symptoms are absent.

What is a Grade 3 (severe) Concussion? It includes losing consciousness. If this is the athlete's:

    1st concussion: May not return to play for >1 month (but only if symptoms absent for >2 weeks).

    2nd concussion: May not play the rest of the season. Recommended to never again return to play.

If you are caring for someone with a recent concussion, what should you do?

   1. Do not leave him/her alone for at least 24 hours after the concussion.

   2. Wake him/her up every 2 hours to ensure he/she does not have unusual symptoms.

What post-concussion symptoms merit an immediate trip to the emergency room?

    1. Bloody nose/ears or watery substance coming out of nose/ears.

    2. Dilated pupils or asymmetrical pupils.

    3. Arm and/or leg weakness or difficulty coordinating arms and/or legs.

    4. Difficulty talking.

    5. Uneven/unequal facial features.

    6. Swelling on or around the scalp.

    7. Difficulty waking him/her up.

    8. Mental changes (cannot follow directions, is not alert, loses consciousness)

    9. Blurry vision.

  10. Complaining of strong headache.

  11. Vomiting.

  12. Amnesia (losing memory).

References:

1. Brotzman SB, Wilk KE. Clinical Orthopaedic Rehabilitation, 2nd ed. Mosby: 2003. Pages 527-530: "Return to Play after a Concussion" (Brotzman SB, Costella JD, Bohling M).

2. Roos R: Guidelines for managing concussion in sports: a persistent headache. 24(2):67, 1996. "Colorado Guidelines to Return to Contact Sports after Cerebral Concussion."

Low-Fat Eggnog on the Food Network

Low-Fat Eggnog on the Food Network

Eggplant Ricotta Bites on the Food Network

Eggplant Ricotta Bites on the Food Network

Shoulder Bursitis: How To Treat and Prevent

Bursitis in general means inflammation of the bursa, which is one of the layers of soft tissue that surrounds a joint. It can occur in almost any of your large joints. It is important to have a specific diagnosis of which bursa is inflamed.

Bursitis in the shoulder is technically diagnosed as subacromial bursitis. Shoulder pain can come from many sources, such as impingement syndrome, rotator cuff tendinitis, rotator cuff tear, frozen shoulder, muscle strain, Glenohumeral joint instability, various types of arthritis, and the list goes on. Therefore, it is not easy to develop a diagnosis unless you see an orthopedic/shoulder specialist and/or have an x-ray/MRI performed.

The first thing to know about treating bursitis (and most other inflammatory shoulder problems) is to identify and decrease the movements, positions and activities that exacerbate your symptoms. For example, you may need to stop sleeping on your right side for a few weeks-months. Or you may need to modify the position of your computer mouse. You may need to eliminate certain shoulder exercises in your workout routines. Switch your purse to the opposite shoulder or clean it out to make it lighter. Listen to your body in order to find out what aggravates your pain; then modify those things in order to function with less pain. This is called POSITIONAL AVOIDANCE.

Secondly, you may need MEDICATION. Consult your physician, who will likely prescribe an anti-inflammatory medicine. Your primary care physician will refer you as needed for imaging tests and/or specialist visits. It is important to comply with doctors' orders in order to know if the prescribed treatments are effective.

Any of your doctors (primary or specialist) may refer you for PHYSICAL THERAPY (or Occupational Therapy) if indicated.  Physical Therapy for your shoulder may include exercises, hands-on techniques, pain-relieving modalities, education, postural corrections and other interventions aimed at decreasing your pain and restoring full function of your shoulder.

ICE can also be an effective adjunct to your symptom-management routine. Put a bag of ice or frozen veggies in a T-shirt or pillowcase placed over the location of your pain. Do this for 10-15 minutes, >2x/day.

POSTURE plays a bigger role in shoulder pain that you may realize, so check this area to see how you measure up. Do you slump whenever you sit? What is your posture while working? Is there a posture you stay in for a long period of time each day that aggravates your shoulder pain? Upright posture places all your joints in proper alignment and maximizes their mobility. Try to avoid having your shoulders rounded forward. Sit or stand up tall, with your shoulders back (they should be lined up vertically with your ears).

Lastly, work to improve your BODY MECHANICS during all daily tasks. You should have an ergonomic work station. You may need to modify your computer chair, the placement of your keyboard/mouse, the amount of back support in your recliner chair, your lifting techniques, the placement of heavy objects in your home or garage, etc. The idea of body mechanics is to use your body to its advantage instead of straining your joints by doing difficult tasks incorrectly. Use large muscle groups to do harder work. Use proper lifting and reaching techniques. To prevent shoulder pain, avoid lifting heavy objects overhead. If you are carrying something heavy, hold it with both hands and keep it close to your body. Be sure your shoulders are relaxed (not shrugged up) while you are typing. Turn your thumbs up whenever you reach above shoulder height.

How To Avoid Holiday Weight Gain

With Thanksgiving this week, the season of holiday weight gain is heavy upon us. So how can you avoid gaining weight until the new year arrives? This is especially important if you have been losing weight this past year or are working hard to maintain the weight loss you have achieved.

1. Use your holiday time off to do some additional exercise. Don't just lounge before and after holiday meals but do some exercise or at least something active!
2. Limit your portions during larger holiday meals. Stick to 1 medium plateful and 1 small dessert.
3. Choose calories carefully. Be picky about which foods you really like and are willing to indulge on. Skip the others.
4. Limit your desserts. Try 1 slice of pie instead of 1 of each. Or have a small sliver of each, if you like to try the varieties.
5. Eat more vegetables and fewer carbs. And remember that veggies can taste good outside of casseroles and without bacon. They just need the right seasoning.
6. Stop eating when you are satisfied. Don't eat again until you are hungry.
7. Be sure your between-meal snacks are small and healthy. Choose the fruit or veggie tray instead of the cheese/pepperoni/crackers.
8. Drink more water and fewer calorie-filled beverages.
9. Remember that a healthy lifestyle does not have to stop during the holidays. Maintain the same healthy habits that you have been practicing.
10. Shop in stores instead of online.
11. Don't lie down if you can sit. Don't sit if you can stand. Don't stand if you can walk. Don't walk if you can run. Remember that some people are unable to do these things and they would give anything to be able to walk or run again. Don't take your mobility for granted.