May 2019

Weight Loss Myths

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There are many common weight loss myths that people live by when it comes to their health. It is difficult at times to separate the weight loss myths and fact from what is true. Many sound true while others are just laughable. I once read somewhere that if you drink water at night that you are going to gain weight or that if you scratch your head too often you are going to lose your hair….

Weight Loss Myth # 1
The more weight that I have to lose the more intense my exercise routine should be

Weight Loss Truth: Although having an intense workout routine is great, there are a few things you should consider: the first being that everyone is at a different level when it comes to their fitness and how much intensity they can actually handle. If you have been physically inactive for a number of years, an intense work out for you might be, walking half a mile a day. After you walk that half mile you notice that you are sweating bullets and that you are tired. However, for someone who has been physically active for many years, walking half a mile can be done without a sweat. Everyone has a different definition of what “intense” is.

If intense for you is working out for an hour a day, but due to life’s busy schedule you only have time for 20 minutes a day, then those 20 minutes will go an extremely long way. It might not necessarily be classified as “intense”, according to your definition, but those little cardio moments will have positive health altering effects.

Fat Loss Myth # 2
Stress and weight gain do not go hand in hand

Weight Loss Fact: This is one of those “laughable” myths. To learn more how stress is adding lbs. to your life please download my free E-Book, “Psychology of Releasing Weight”

Weight Loss Myth # 3
I can lose weight while eating whatever I want

Weight Loss Truth: Sir Isaac Newton once said ” What goes up must come down.” There are natural principles that govern our lives. If you throw a ball up in the air, it is going to come back down. You can sit on your couch and imagine and visualize that the ball will staying afloat in the air, but natural principles teach us that it will come down. Same goes when it comes to our weight.

This is one of the most common weight loss myths out there. It is illogical to think that your health and weight are going to be in balance if your nutrition consists mainly of twinkies, chips, and donuts. Sure you can burn it off by exercising, but most people whose diet consists of mainly junk food are probably not disciplined enough to stick to a workout routine. I do know a few people who, from the outside, look like they are in good shape, because they are not “fat, but who have high cholesterol.

Just because I feel sorry for crushing the hearts of so many twinkie lovers out there, I would say this. You can eat junk food, cookies, chips, ice cream, pizza, burgers…. All of those “soul satisfying foods”, but it should be in moderation. Anything in excess is never good.

Fat Loss Myth # 4
Skipping meals is a good way to lose weight

Weight Loss Fact: There are numerous studies that show that people who skip breakfast and eat fewer times during the day tend to be a lot heavier than who have a healthy nutritional breakfast and then eat 4-6 small meals during the day. The reason to this might be the fact that they get hungrier later on in the day, and might have a tendency to over eat during other meals of the day.

Weight Loss Myth # 5
I will not lose weight while eating at night

Weight Loss Truth: You can over indulge in food during the day and not eat a single thing at night and you WILL gain weight. As is the fact that you can starve yourself during the day and eat all night long and you still will gain weight. The key here is balance. If your body is telling you that it is hungry then perhaps you should listen to it. The truth is, that over eating, while not exercising, will cause you to gain weight; no matter what time of the day that you eat. Whenever I am hungry at night, as is my habit with other meals during the day, I try to select something that is natural in nature. Something like fruits, vegetables, or I might even make myself a fruit smoothie. During those moments that I am craving ice cream or something sweet, I allow myself to get some, and DO NOT feel guilty about it. Many people who are overweight live their life in guilt and shame. I allow myself to get some, however, WITH MODERATION.

Fat Loss Myth # 6
I’m not acceptable until I lose weight

Weight Loss Fact: The person who doesn’t feel acceptable because they are fat is because they are not acceptable to themselves first. The way that you think others view you is based on your view of yourself. I honestly believe that one must become emotionally fit before becoming physically fit. I have gone through these self-limiting emotions before. Once I realized that I was ALREADY ENOUGH in the eyes of God and that I had no need to prove myself to anyone or to receive external validation for my self-worth, that made all the difference for me. Once you accept yourself as who you are RIGHT NOW and realize that you are already enough in the eyes of God, you will not feel like you are not acceptable because of your weight.

Weight Loss Myth # 7
I need to cut calories to lose weight faster

Weight Loss Truth: Cutting your calories down might be a great thing, if you are drastically overeating and stuffing your face. However, if you are eating proportionally then cutting calories might have an aversive affect. If you are cutting calories and are starving your body, then that will lower your metabolism, or in other words slow it down, which may result in you actually not losing any weight at all, even if you are “cutting calories”

Fat Loss Myth # 8
Skipping meals will help me lose weight

Weight Loss Fact: Skipping meals may actually cause you to gain weight! You will become too hungry and will eventually have to eat. This will knock your metabolism off track and will eventually slow it down. Think of a car running low on gas (food), if you do not fill it up, it will eventually stop working. Same goes for our body, we need to keep it fueled constantly.

Weight Loss Myth # 9
I think I have genetic weight gain, it runs in my family!

Weight Loss Truth: Can someone say E-X-C-U-S-E-S? I will not deny that there might be tendencies for heavy parents to raise heavy children who will remain heavy their whole lives, but I don’t believe that there is actually a “fat” gene or DNA out there. What we do inherit from our family, primarily those who directly raised us, are our views and beliefs. Your views about food, money, religion, politics, education, etc. are based upon how you were raised. If you were raised in a home where the primary meals cooked where fried foods, then you might have a tendency to continue cooking and eating fried foods throughout your life. If that is the case then you might be a little heavy around the waist. The easy thing to do is to blame it on those who were in charge of your upbringing, however, you ALWAYS have a choice to change.

Fat Loss Myth # 10
Eating healthy is too hard

Weight Loss Fact: Eating healthy is the simplest thing in the world…..once you have trained yourself to do it. How many times have you placed a goal to lose weight or to “eat better”? The first few days you are doing great, eating all kinds of foods which you normally wouldn’t eat. Then something funny started to happen, you went back to your old habits and behaviors. This has happened to you in other areas outside of your health. It could be with making money, looking for a new job, or in your relationships. Creating a new habit takes time because our brain’s do not like change. Change to the brain is dangerous. Anyways, if you would like to learn more about how our brain attempts to sabotage us from creating new habits then please download my free E-book, “Psychology of Releasing Weight”

Weight Loss Myth # 11
You have to give up your favorite foods to lose weight

Weight Loss Truth: What would a world without chocolate and without pepperoni pizza be like??? I think it would be a torturous world to live in!! lol, now on a real note I completely disagree with this myth. You are definitely able to eat your favorite foods. Depriving yourself of this kind of pleasure is not fun, and quite frankly you probably WILL eat it anyways. As has been mentioned before, the real key is moderation. If you are a steak lover, then perhaps it might not be the best things to eat it every single day, but perhaps once or twice a week. Those who know me personally know that I LOOOOOOOOVE chicken wings with pizza. In a perfect world where I wouldn’t gain any weight and my arteries were clog-less, I would love to eat it several times per week, well more like every day. However, I know that those aren’t the healthiest of food choices so I have it about 2-3 times per month. I am not giving up my favorite foods, I am just eating it in moderation so that it doesn’t catch up to me in the form of excess weight.

Fat Loss Myth # 12
Overeating is caused by hunger

Weight Loss Fact: Nice try there. If only we could blame “hunger” for it. In fact, this person we call hunger has nothing to do with you OVEREATING. It might have something to do your body telling you that it is time to “fuel up” and that it needs food, but that is not an indication that one should overeat. What causes many people to overeat are different reasons. One of the main ones is feeling of stress, depression, loneliness, anxiety, fear, and other down grading emotions of that nature. Many times food can be a means of satisfying your needs. You might be actually getting your needs met through your foods. For example, if you live a lonely life, and aren’t very happy, then food could perhaps be a means of you feeling happy and comforted. There are other articles that I have written on this subject but suffice it to say that overeating is NOT cause by being hungry.

Weight Loss Myth # 13
Only drastic diets work

Weight Loss Truth: There goes that word again…DIEt….those “drastic diets” are only good for quick weight loss and rapid weight gain once you get of it. These drastic diets range from the “cookie diet”, lol…. All that way to “the water only diet”….. I am sure you can lose weight while on these DIEts, however the weight will be gained right back and usually with some added weight as a bonus

Fat Loss Myth # 14
I am too fat and too far down the road to begin

Weight Loss Fact: A long journey begins one step at a time. It is natural to expect instantaneous results and to even fear the road ahead of you; especially if you are extremely overweight. The secret here is to make SMALL incremental changes. Don’t expect perfection because that will lead you to disappointment. You are never too far down the road to where you cannot see the sun’s light……

Weight Loss Myth # 15
I can’t do it, I have tried many times and have failed

Weight Loss Truth: The great Henry Ford once said “Whether you think you can, or you think you can’t- you’re right.'”……It is 90% mindset, and 10% actually getting off your butt and doing something about it. You fall down, you get back up…. you fall down again, you get back up again. If you have tried to lose weight in the past then it is time to keep trying. Discouragment is to losing weight as is a piece of fried chicken to a vegetarian……they DO NOT go hand in hand.

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Some Causes of Knee Pain

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Knee injuries cause knee pain, especially for athletes. There are four major ligaments of the knee: the anterior cruciate ligament (ACL), the posterior cruciate ligament (PCL), the medial collateral ligament (MCL), and the lateral collateral ligament (LCL). Also, the meniscus is commonly injured, resulting in knee pain. Other causes of knee pain include Osgood-Schlatter Disease and Adolescent Anterior Knee Pain.

ACL Injury

The ACL extends from the front of the tibia and inserts on the back of the femur. This structure prevents excessive posterior movement of the femur on the tibia. The ACL is often torn when an athlete changes direction rapidly, slows down from running, or lands wrong from a jump. These types of injuries are common for athletes who ski, play basketball, or play football. The pain associated with a torn ACL is rated as moderate to severe and is typically described as sharp at first, and then throbbing or achy as the knee begins to swell. Most people report increased pain with bending or straightening of the knee.

PCL injury
PCL injuries are much less common compared to ACL injuries. The PCL is often injured when an athlete receives a blow to the front of the lower leg, just below the knee or makes a simple misstep on the playing field. The PCL prevents the tibia from sliding backwards and works with the ACL to prevent pivoting of the knee. The symptoms of a PCL tear include knee pain, decreased motion, and swelling.

MCL Injury

Most injuries to the MCL are the result of a direct blow to the outside of the knee. Athletes who play soccer or football are at increased risk for this type of injury. The MCL spans the distance from the top of the tibia to the end of the femur on the inside of the knee. This structure prevents widening of the inside of the joint. A torn MCL causes swelling over the ligament, bruising, and feeling that the knee will give out or buckle.

LCL Injury

The LCL connects the end of the femur to the top of the fibula (the smaller shin bone). It is located on the outer aspect of the knee. The LCL helps to prevent unnecessary side-to-side movement of the knee joint. The LCL is usually torn from traumatic falls, motor vehicle accidents, or during sporting activities. Symptoms of a torn LCL depend on the severity of the tear and include pain, swelling, difficulty bending the knee, and instability of the joint.

Torn Meniscus

The meniscus is the rubbery, tough cartilage that sits between the femur and the tibia. This structure works as a shock absorber. Athletes are at risk for tears in this cartilage with cutting, pivoting, twisting, decelerating, or being tackled. There are two menisci of the knee and they lie between the femur and tibia, one on the inside and one on the outside of the joint. The symptoms of a meniscus tear include knee pain, swelling, popping sound within the knee, and limited motion of the joint.

Osgood-Schlatter Disease

Osgood-Schlatter disease is an overuse injury common among growing adolescents. This syndrome is caused by inflammation of the tendon below the patella. Athletes who participate in gymnastics, basketball, running, and soccer are at increased risk for this disease. The symptoms of Osgood-Schlatter disease include swelling, knee pain, and tenderness below the knee cap.

Adolescent Anterior Knee Pain

Young, active adolescents often complain of pain in the front and center region of the knee. This is called Adolescent Anterior Knee Pain, and it is not associated with any injury or damage to the knee structures. The cause of this syndrome is not clear, but experts believe that the complex anatomy of the knee joint contributes to the problem. The knee is extremely sensitive to problems of alignment and overuse. For teens, a number of factors are thought to be involved. These include poor flexibility, imbalance of the thigh muscles, problems with alignment, improper sports training techniques, improper use of equipment, and overdoing sports activities.

Symptoms of Adolescent Anterior Knee Pain include pain that begins gradually and is worse at night, popping sounds of the knee when climbing stairs or walking after prolonged sitting, pain during activities that repeatedly bend the knee, pain that causes the knee to buckle, and pain related to change in activity level or playing surface.

When to Seek Treatment

Seek medical attention immediately if you:

Have severe knee pain
Begin limping
Notice swelling at the site of injury
Hear a popping or clicking noise
Feel that your knee is going to give out
Cannot move your knee
Cannot bear weight on your knee
Have tenderness along any aspect of the knee or tibia
Have pain with climbing stairs, walking, or running

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Neuropathy Questions

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Recently, we asked our neuropathy patients to ask us questions about what bothers them most about peripheral neuropathy and chronic pain. Not surprisingly, a lot of the questions were the same:

“How can I treat my neuropathy if I don’t know what caused it?”

“I’m not diabetic, all my lab values are just borderline, so my doctor says I am OK, and I couldn’t have neuropathy. How can this be?”

… and so on.

We also hear, “All my doctors do is give me medications. I feel great when I take my medications, but I am sleepy all the time and I have side effects like diarrhea, nausea, and dizziness.”

As you probably know, treating peripheral neuropathy can be very challenging. The reasons for this are multiple. Unfortunately, there is a great deal of misinformation regarding the treatment of peripheral neuropathy.

So what I would like to do today is dispel a couple of myths and give our guests some opinions!

• Do not wait for a complete understanding as to what might have caused your neuropathy before you begin to treat it. The reason for this is very simple. The vast majority of peripheral neuropathies are what is called idiopathic; meaning we are not 100% sure what the cause is. The reality is, the vast majority of idiopathic cases do in fact turn out to be what is called metabolic syndrome-or, quite simply, obesity. Even being as little as 20 pounds overweight, and having a diet that is too high in refined sugars can lead to elevated blood sugars and other lab vitals that, over time, can cause peripheral neuropathy. Many doctors are simply unaware of this fact, so patients go years before any corrective action is taken.

• The next thing to understand is that very rarely does drug therapy alone help peripheral neuropathy. For example, some drugs, especially early on, may help calm symptoms-but only to a point. Then virtually every medication has side effects to deal with. Now this is not to say that drugs do not have a place; they certainly do. But when drug-only symptomatic therapy is employed at the expense of leaving out things like proper physical therapy, fitness, and dietary corrections, the net result is the worsening of neuropathy over time.

• One of the most frustrating things about peripheral neuropathy, for both patients and doctors, is that you may never know with 100% certainty what caused your neuropathy. So, the best advice I can give you is to focus upon factors you can correct-like obesity, poor diet, activity levels, et cetera.

If your neuropathy has progressed to the point that significant pain and disability has resulted, usage of medication judiciously is fine, but also make sure that newer treatment methods such as laser & LED therapy, advances in nutrition science, and advanced neurostimulation are all employed.

As frustrating as peripheral neuropathy is, it is imperative that you understand our chief objective is to help you improve your quality of life. No, this is not an easy task. Quite frankly it is enormous.

It becomes even more challenging when there are complications including other illnesses, bad family history or genetics, and so on.

Always remember, we are here to help you. Treating peripheral neuropathy, like most forms of chronic pain, is a work in progress.

It does require due diligence, and significant cooperation between professionals and patients.

I am here to support YOU!

 

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