Do I Need To Lose Weight? Women, Weight Loss and Skinny America

Photo: Vince Connare

American culture is obsessed with women being skinny; almost every Hollywood actress is super thin. So why should you diet or exercise? Simply to lose weight and to become thin like the girls on TV?

Should You Lose Weight?
There are so many reasons to exercise and eat right other than to get down to your desired dress size. If you are healthy, eat well and exercise regularly, then likely you are maintaining a good weight, regardless of what any book or chart may say. This may mean you are size 16 or size 2. Your weight depends on many factors such as genetics, metabolism, medical issues, activity level, exercise history, muscle mass, and eating habits. You cannot control how God made you, so it is better to accept your body than to fight against it. Before you start a diet, check your motives because you may not even need to lose weight. If you are overweight, simply focus on improving your health through good eating and lots of exercise in order to jump start your weight loss.

How Do Naturally Thin Women Eat?
I rarely see thin people eating salads at McDonald's. The super-thin people I have known eat what they want. They do not overeat; instead, they may forget to eat when they get busy. But when they are hungry, they enjoy a wide variety of tasty foods that may be full of fat, calories and sugar. They do not necessarily exercise, so how do they stay so tiny? Probably everyone in their family is "small-boned." I have known many super-skinny women who are not healthy at all. So don't confuse being healthy with being thin. One thing everyone can learn from naturally super-tiny folks is that they rarely overeat.

Eating Should Be Fun!
My kids love lollipops and ice cream cones simply because they are fun to eat. I don't give them junk food all the time, but if they eat a healthy meal, I allow them a fun dessert sometimes. Moms, please don't go out for ice cream and just watch your kids eat their chocolate cones with sprinkles. Join in with the fun! That does NOT mean to order a large, extra-large or double-dipped cone with 5 toppings. Just order something small that you really love and savor every bite!

Exercise More To Eat More
If you exercise a lot, your appetite will increase. If you truly love to eat and cannot decrease your food volume to lose weight, try exercising more. This will help to increase your metabolism and, of course, burn calories. Another benefit is that exercising will motivate you to eat better, so you may end up replacing your french fries and cookies with blueberries and protein shakes.

What Makes You Beautiful?
First, beauty comes from within, so spend some time today exercising your heart, mind and spirit. The Bible says that beauty is shown by a gentle and quiet spirit. Second, every woman has equal value regardless of how she looks. Third, being thin will not take away all your insecurities. Even the most attractive super models are self-conscious about certain things and may not even like how they look. A lot of girls want to be pretty in order to attract a boyfriend, but remember that being in a relationship does not increase your worth.

Food Addiction
It is interesting that obesity has been increasing throughout this skinnifying of American culture. I believe obesity is so prevalent because of food addiction and sedentary lifestyle. I recently heard: "Anything you cannot live without is an addiction." So if you think you are not addicted to your late night binge, try giving it up for 7 nights.

Weight in Other Cultures
Not every culture has skinny women all over their media. For example, in Latin America, female stars are generally very curvy. Some cultures even revere large women. Remember that each culture's view of beauty changes over time. Being skinny or tan or having a certain hair color may be in fashion now but not 20 years from now.

Overcoming Skinny American Culture
If you feel caught up in wanting to look like a model, spend less time reading magazines and watching TV. The media has more effect on your mind than you may realize. Focus on becoming healthier instead of thinner. Learn to enjoy food but within logical limits. It may sound like an impossible task for most women, but try to accept your body. Then maybe you won't put so much pressure on yourself or those around you.

Reading Position That Decreases Back Pain

Photo: Rachel Sian

Do you read every night before going to bed? Next time you do, lie on your tummy and prop up onto your forearms as you read. This is an ideal position because it arches your back, which is a very healthy movement that most of us rarely do. Our backs do a ton of forward bending each day, as we sit, slump, bend, stoop, and recline. But how often do we stretch our spines backwards? This is one reason why so many elderly folks, or even younger individuals, are hunched forward and cannot stand tall or even sit up straight.

If you do not achieve any backward movement of your spine in daily life, you will progressively lose the ability to fully bend backwards as a normal spine should. So lying face-down and propping on your forearms is one easy way to start moving your spine in the right direction. At first it may be a little uncomfortable, but soon you will grow to like it. Start with 3-5 minutes, and if it feels fine, increase your time up to 10-15 minutes or even more.

Not only is this healthy for your back, but it has good potential to decrease your low back pain! 70% of patients with low back pain need backward movements to get better!

Lastly, this position is the perfect adjunct to reading your Bible every night. That way you are promoting both your physical and spiritual health.

Why All Women Should Take A Self-Defense Class

For your own safety, I strongly urge you to sign up for a self-defense class immediately. There is nothing more important for women to know than how to defend themselves against rapists. I recently took my first self-defense class, and I highly recommend that all women do the same. Your only protection against attack is having some strategies that you are prepared to use at any time. Here are some things that surprised me from my class.

Is pepper spray effective?

While it can be effective, it is rarely used because most women keep it in their purse or on their keychain and do not have it ready to fire. Also, while spraying, some of it can get into your own eyes, making it difficult for you to run away. Since the class, I now carry my mace in hand with my finger on the trigger whenever I am alone outside.

Is it effective to put a key from your keychain between your fingers for a self-defense strategy?

Likely the key will fall back into your palm if you attempted to punch someone. It is more effective to hold a key between your thumb and 3rd finger, with the point of the key next to your index finger. That way you could use it to slash your attacker.

Which way should you run if someone is aiming a gun at you?
Run to the shooter's right. He will have a harder time tracking/hitting you than if you ran to his left. Run in a zigzag pattern, with zigzags every ~2 seconds.

What should you do if a "thief" asks for your wallet?
Throw it far, then run away. Remember that he may be more interested in raping, kidnapping or killing you than taking your money.

Should you run, fight, or do what he tells you if an attacker threatens you with a gun or weapon?
Run if you can. If you can't run, fight. Do not believe anything he says. Bad guys can't be trusted to tell the truth. Don't believe him if he says he only wants to rape you. Don't believe him if he says he only wants your money. His intentions are all bad, and he will lie to you. You have a better chance of survival if you run than if you do what he says. 50% of the time, he will not even shoot. If he shoots you, there is a high percentage that it will not be fatal. If his intention were to kill you with his weapon, he would have already done so. He wants to use his weapon to exercise control, power and manipulation.

Do attackers select targets based on clothing or looks?
No. They care more about who is an easy target. They look for someone who is weak, slow, distracted, busy, on the phone, unaware, etc. Do not be the easiest target in the parking lot. Plan ahead where you go, where you park, whom you are with. Walk quickly and with upright posture so you look like someone assertive who would fight back or would not go down easily. Know who and what is around you at all times. Never assume that you are safe. I know someone who was attacked in Columbiana mall at mid-morning near one of the restrooms. She fought back, so eventually he ran away.


In order to learn specific fighting techniques and moves, you must take a self-defense class. I highly recommend the class I took from Sensei Chris Feldt; it was truly life-changing. He offers similar classes monthly, or find a convenient self-defense class near you. Taking the class from a Karate instructor was ideal!


Source:
Sensei Chris Feldt. Self-defense class offered at Samurai Karate Studio (located in Northeast Columbia).
<www.samuraikarate.net>

Pain in Achilles Tendon: How To Treat

Symptoms of Achilles Tendinitis:

1. Pain in the Achilles tendon.

2. Pain with walking when you first wake up in the morning.

3. Pain with aggravating activities or sports, especially if they involve running.

4. May progress to pain even with usual daily activities, such as walking.

5. Decreased pain when you are resting.

Causes of Achilles Tendinitis:

1. Repeated impact on the leg, such as jogging or sports.

2. Improper sports/exercise training, such as increasing pace, distance or intensity too soon.

3. "Running on uneven or loose terrain." (1)

4. Overpronation of the foot.

5. Tight calf muscles.

6. Incorrect shoewear.

Modifying Your Exercise To Decrease Achilles Tendinitis:

1. Rest from aggravating exercises. Replace with pain-free exercises, such as swimming or biking.
2. Eliminate running or greatly reduce your running. Do not jog on hills. Avoid jogging on roads/sidewalks.
3. Modify your shoewear or get fitted for orthotics.
4. Eliminate intervals.
5. Increase calf stretching, and perform prior to and after exercising.
6. Use ice or ice massage to the Achilles tendon, especially after your sport.
7. Consider seeing a physical therapist and/or a certified prosthetist/orthotist.
8. Ask your primary doctor for a referral to an orthopedic foot/ankle specialist.
9. Return to your sport at a slow, pain-free pace.
10. Incorporate eccentric calf strengthening (if they can be done pain-free). For example, stand and do a calf raise with both legs. At the top of the calf raise, release the good leg so that you are standing only on the affected leg. Use the affected leg to lower yourself back down. Repeat 3 sets of 10-15 reps.

Specific Reference: 

(1). Brotzman SB, Wilk KE. Clinical Orthopaedic Rehabilitation, 2nd ed. 2003: Mosby. Page 405.

General Reference:
Greenberg RC, Saltzman C. "Achilles Tendon Dysfunction," in Brotzman SB, Wilk KE. Clinical Orthopaedic Rehabilitation, 2nd ed. 2003: Mosby. Pages 405-410. 

Why Sleeping In Fetal Position Is Bad For Your Back

Fetal Position: Does It Cause Back Pain?
Side sleeping can be ideal for most individuals, but curling up too much into fetal position can actually cause back pain or at least contribute to it. Fetal position puts your spine into a forward bent or flexed posture, which is similar to sitting slumped or standing and bending forward. As much as fetal position may be comfortable, it is not healthy for your spine to be in that flexed posture for hours at a time.

Forward vs. Backward Spine Positions and Back Pain:
If you have never had low back pain, you can learn this lesson from those who do: most individuals with low back pain respond best to backwards bending or back extension exercises, not flexion or forward bending. In other words, having your back in a forward bent or flexed position is not very healthy for your spine (low back, mid back or neck).

Neutral Spine Sleeping Posture To Avoid Low Back Pain:
I am not saying you should sleep in a backward bent position either. Simply find a neutral sleeping posture which puts your back into a relatively straight position. This can easily be achieved when sleeping on your side by not bringing your knees up toward your chest. Have your knees slightly bent but do not pull up your legs so that your low back becomes rounded or flexed.

Pillow Between Knees To Prevent Low Back Pain:
To further improve your neutral spine position, sleep with a firm pillow between your knees or use a body pillow. My pillow of choice is a small, firm, rectangular one. I have seen pillows made for this purpose at Bed, Bath and Beyond, but they are more expensive than simple, decorative pillows which are just as effective (check the clearance rack at your favorite discount store).

Prevent Low Back Pain With Good Posture:
While you are looking to achieve a neutral sleeping posture, also work on neutral sitting postures during the day. For example, avoid sitting in a recliner or chair/chaise with your legs extended in front of you because that also puts your low back into a rounded or flexed position. In a desk chair, sit at the back of the chair with a lumbar pillow for added support. Similarly, avoid bending forward when you are standing or sitting; instead, use your legs to squat and maintain your back in a straight position.

Low Back Muscle Spasm

What Is Low Back Muscle Spasm?

One presentation of low back pain is muscle spasm. This can accompany a low back strain or many other lumbar spine diagnoses. Low back muscle spasm presents as sudden, severe pain in part of the low back with decreased ability to move it for a time. For example, you are in a bent position and you cannot straighten up. That muscle is hard/tight to the touch compared to the other back muscles. It may appear swollen; for example, the right side of your low back looks bigger than the left. This can be present for a few minutes-hours and can come repeatedly over a number of days to several months, depending on your activities, movements and postures.

How To Treat Low Back Muscle Spasm:

It usually requires you to change positions, and the severity decreases if you find a relieving position such as lying on your side or getting onto hands and knees. Any new injury needs to be treated with ice for at least 2-3 days to minimize swelling and inflammation. Muscle spasm can be decreased with the use of heat to relax the muscle. If there is not significant swelling or internal inflammation, you can use heat to treat the pain associated with muscle spasms.

Medical Treatments for Low Back Muscle Spasm:

For this diagnosis, you will likely be prescribed muscle relaxers, anti-inflammatory medicine and/or pain relievers. Certain movements, positions or activities may need to be limited to prevent the spasm from returning (for example walking less, decreasing housework, or not playing your sport for a time). Other treatment options are Physical Therapy, chiropractic care, massage, and acupuncture.

How To Prevent Low Back Muscle Spasm:

If you prevent all other forms of low back pain, you will prevent low back muscle spasms. This means:

1. Practice good postures.

2. Practice good ergonomics and body mechanics.

3. Exercise regularly for your overall spine health.

4. Avoid a sedentary lifestyle because all tissues, including your spine, thrive on movement.

5. Do back extension exercises (moving spine in backward direction).

10 Easy Ways To Add Exercise To Your Busy Day

Photo: NOAA's National Ocean Service

1. Do push-ups when you first wake up. Take 10-20 seconds to jump start your morning and your metabolism!

2. Hold a squat position while you brush your teeth. Or do a set of squats.

3. Stand on one leg to put on your socks and shoes by holding a squat position and crossing one leg over the other knee (be sure your back is straight).

4. Do straight leg raises while doing hair, makeup or other grooming activities. Stand on one leg and kick the other leg forward, sideways or backwards, keeping the knee straight.

5. Squat several times while making the bed. It will strengthen your legs and help with your body mechanics.

6. Do knee extensions (kicks) while eating breakfast. Sit toward the back of your chair, with your thighs fully supported. Then extend one knee 10-15 times and repeat with the other leg.

7. Do back arches while driving to work. Change from slump sitting to overarching your back. Then relax back down to a neutral posture (back straight) and arch again. Repeat 15-30 times.

8. Roll your shoulders backwards while sitting at your desk. Repeat 20 times.

9. Raise up onto your toes (calf raises) while washing your hands. For a challenge, do this on one leg at a time.

10. Take a few minutes to do jumping jacks or mountain climbers while watching TV.


Exercise does not do itself. If you don't make extra effort to exercise, it will simply disappear from your lifestyle. Whether you need to lose weight or not, exercise is critical for the health of your entire body. Ideally, it is recommended that adults exercise >30 minutes/day, 5-7x/week (or more for weight loss). But honestly, some individuals are too busy to do 30 straight minutes of exercise. If that person is you, the only way to exercise will be a few minutes at a time. Please add in comments if you have additional exercises to share.