Category: Health

Yes, You Can Lose Weight!

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Don’t You Dare Quit!

I know that right now, someone is reading this article that wants to quit trying to be healthy. You have tried and tried, only to come to yourself half way through a brand new carton of ice cream that didn’t even make it into the fridge when you unpacked it from the grocery store because the soft part around the edges just kept calling your name, or you caved in and ate the mile high, frosting bomb cupcakes that a saboteur left at your workstation on the job. That was then. This is now. Today really is the first day of the rest of your life. Make it good, It’s up to you.

How Do I Know?

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That’s an old picture but you can see that it is me. I have some pictures that people don’t even believe are me but this one shows my “girth” pretty good. While I am far from skinny now, I am a healthy power builder at age 63 and I have a defined waistline and I weigh about 60 pounds less now. I was addicted to sugar my entire life before coming to David’s Way. Although my weight fluctuated, I would always regain the lost pounds in just a few short weeks or months because I would eat more and more sugar until I thought that I couldn’t go through the day without cake or ice cream. Nobody loves that poison more than I did. I promise you. If I can get control of my eating, so can you.

But How?

First of all, decide right now if you truly want to lose weight. If you don’t want to lose those extra pounds, no amount of encouragement or money spent will do it for you.  This website is free. We have the Calorie Counter Pro that can help you figure out how many calories to eat. Cut out added sugar and eat whole foods within your calorie allowance. Visit our Home Page to read all about us. We do this because we believe that people can be so much healthier than they are, overall. As a population, our habits are killing us. Before beginning any weight loss program always consult your physician.

Stronger Than You Know

A common response that I hear when talking with people about weight issues is “But losing weight is HARD!” Well, yes, it is. However, I know very young people who have life-threatening health issues that their physicians have told them would be helped by weight loss. The conditions that they live with are also very hard. They spend countless dollars on medical costs and have a quality of life that is way below what they should have at their young ages. Of all of the young people that I know who are dealing with these problems ranging from fatty liver to sleep apnea bad enough to warrant a pacemaker in a 20 year old, only one of these precious young people is actively trying to improve her health. She knows who she is and she has my utmost respect. After losing 35 pounds with more to go, she is pressing forward. Guess what. It’s hard for her too but she is doing it. Like me, she loves to eat and likes about everything. She has abandoned her Deep South sweet tea habit and is conscientious about everything that she eats. It’s work and she’s doing the work. She’s listening to her doctor and her health is slowly improving. Although she has found the journey difficult at times, she is into her third month of improved nutrition and it’s becoming natural to seek out healthy options. She had the strength to do this all along but she didn’t find it until she made the decision that she wanted to improve her health. With rare exception, we are born with the strength to accomplish whatever we need to accomplish, like the “Prego” spaghetti sauce commercial, “It’s In There!”

Take Care of Yourself

We are given this one body. It will be our place to live as long as we inhabit this Earth. Do you want a highly functional, clean, healthy place to live or do you want a shell of a human body, riddled by sickness and pain? While everything that can bring suffering to a human being is not entirely within our control, so many of those things are greatly affected by our decisions. The list of diseases and disorders that are adversely affected by overweight, obesity and poor nutrition is endless. You have heard the adage, “You are what you eat.” Well, guess what. Most of the time, we are exactly that. We also need rest and exercise and a low stress environment. If there’s too much stress in your life, figure out where it’s coming from and fix it. I’m not telling you to do anything that I have not done and continue to do myself. I regularly make all kinds of sometimes drastic, life-altering changes to decrease stress in my life. Some of those changes have made people doubt my sanity, but I have peace in my home. Think what you will. If you don’t take care of yourself, I promise you, no one else will because they can’t. They may do all that they can but only you will decide what you put into your mouth and  how you live. What ends up in your mouth is entirely to your credit or your dismay. When you soar, victorious, into good health it will be your victory alone.

The Hard Times

When you decide to get healthy and leave some bad habits behind, there will be moments of great difficulty and even sadness as you part with your substitutes for real life and fulfillment. The substances, people and habits that drag us down that we keep going back to are just that, substitutes for true peace. As long as we have no control over our actions we are unstable, and instability is a hard way to live. In an unstable environment we are always trying to find a balance that forever eludes us. As we long for our heart’s desire more and more and our habits move us farther and farther away from it, we become double-minded. A life filled with the contradiction of who and what we want to be and who and what we make ourselves is almost unbearable. Again, how do I know? I’ve been there. Although a great deal of effort goes into my health initiative now, I wouldn’t have it any other way. I haven’t missed a day of work in years and I am the sole supporter of my household, working full-time at an age where many are living on Social Security. I have a special needs family member and two dogs. I keep a hectic pace and still lift heavy weights four days per week and walk as much as the weather allows. The hard times pay off. If you have hard times because you’re unable to work or your health fails due to your habits, that’s a whole different kind of hard. Usually it’s entirely up to you. Choose your hard. Choose wisely. You will live, or die, with that decision.

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Weight Loss Confidence

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The Secret to Success

Long ago I noticed that being confident of my skills and abilities made anything that I attempted much easier to achieve. If I truly believe that I can do something, I automatically make small tweaks in my daily routine to accomplish that goal. I also make major changes to ensure my success, whenever they seem like a good idea. If we follow through on our positive mindset with positive actions, we are much more likely to see our dreams come to fruition. The belief that we can accomplish what we set out to do is called self-efficacy. It’s the difference in those who achieve and those who don’t. It’s a skill that can be developed, or learned, over time.

Like-Minded Individuals

It’s important to have a healthy support system when you undertake a difficult task. If your family and friends don’t support you fully in your weight loss initiative, seek out others who are like-minded concerning health and fitness. Seeing someone else fighting and winning the same battles that you are fighting will help empower you to success. We’re always here for an encouraging word either in comments or on our “Contact” button.

Be Your Own Best Friend

Be mindful of your inner dialogue. Always think to yourself the way that you would talk to a dear friend. Be careful to never think that you can’t lose weight! That’s a bit ridiculous. Anyone can lose weight. Tell yourself that you will reach your goal, that it will take some time, but you will do it! Change any negative talk to positive and watch yourself change what you do.

Always a Student

Be aware that physiology is a complex topic and you still have a lot to learn. David always says that “You don’t know what you don’t know.” This is so true! When I first began lifting, I wanted to know how long “It” would take. I truly didn’t know what I didn’t know, that “It” would take the rest of my life because it’s a lifestyle. It’s not a temporary diet or exercise program. I was, and will always be, willing to learn and actively seeking all the information that I can ferret out of research and practice. I am constantly learning about the Iron and how to apply it to my life. Without a willingness to learn, I would have given up a long time ago. Keep your mind open and stay hungry for information concerning your health and fitness.

Be Proud!

Always be proud of your accomplishments and celebrate them regardless of how big or small. If you were challenged in any way and you learned how to successfully navigate that issue, glory in it! Every Personal Record that I set, every barrier that I break through, is an adrenaline producing, endorphin pumping high! I feel like a total badass when those walls come tumbling down. I live for those moments and glory in them. If you accomplish one thing that you set out to do that is a positive action for your health, bask in it! Don’t let anyone rain on your parade.

Seriously

Above all, keep your goals realistic. If you struggle with getting any exercise whatsoever, set an attainable workout goal, with your doctor. Don’t think for one minute that you will go from no exercise, to huffing and puffing your way through a gruelling two hour HIIT program every day. If you don’t like eggs, don’t plan on eating eggs every morning for breakfast. Set small, achievable goals and watch your self-confidence soar and your goals will begin to come into view. Then set a slightly bigger goal and do it again and again until achievement is your default. Then you will be living the goal-oriented, results producing, lifestyle that will carry you into good health for the rest of your life.

It Didn’t Happen Unless It’s Written Down!

Make a list of your accomplishments and add to it daily. I keep a written record of my lifting sessions. This will allow you to see how far that you have come. When we’re in this for the long haul, it becomes as natural as breathing and unless we write down our victories, we may forget how hard fought they were and get discouraged. Look back to see your progress but always look forward to new goals and celebrations. Remember, it’s the rest of your life, enjoy!

As always, consult your physician before beginning any weight loss program.

 

 

 

Why Am I Not Losing Weight?

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I Feel Your Pain, Seriously

There is nothing anymore frustrating than expecting to see that cursed number on the scale drop and hopping up there and either have no change or, God forbid, GAIN. I have fought this battle for a long time. My anorexic mother placed me on my first diet at age four against the doctor’s advice. I struggled with my weight for about 56 years before, at the age of 61, I discovered David’s Way. I manage my weight well now by daily maintenance. After doing every diet that you can imagine and being a lifetime member of a major weight loss corporation, I have discovered a lifestyle, not a diet, that works for me and it’s free. I don’t buy special food and I can always find something to eat. I don’t have to go to meetings or check in online. I just live it every day of my life. I don’t eat sugar and I eat whole foods. I count my calories and stop when I eat them all. The truth is, some days I find it hard to eat them all because whole, high quality foods fill you up and stay with you. I am seldom hungry.

The Mysterious “Plateau”

Water

When we first start to count our calories, there is usually an initial loss if water because we are eating less volume. Along with that volume, comes less sodium. Many of the high calorie foods that pack on the pounds are also high in sodium. Chips of all kinds are a common culprit in overweight and obesity. Almost all chips, and other empty calorie snack foods, are sodium bombs. Add the volume that we consume into the equation and you can just imagine the sudden release of water from our bodies when we cut these nutritional nightmares from our diets. Sugar also causes us to retain water as our bodies attempt to dilute the sugar for us to achieve a normal blood sugar. So, while we do lose fat in those first weeks of a weight loss program, we are losing a lot of water along the way. At some point, if we continue on with healthy habits, we will stop losing water. Then the scale will reveal our actual fat loss each week and if we are on a healthy program, that will not exceed 2 pounds per week. Any more than that is an indication that we are not eating enough calories. So, your first “plateau” may just mean that now you are seeing how much fat you are losing rather than fat and water.

Accuracy

Again, at the beginning of our program a decrease in calories will yield fat loss but, unless we accurately count our calories each day, the scale will stall or go the other way. I have tried “I know what I should eat.” thinking. That’s where you think that you don’t have to track your food because you just “know” what you should be eating. Seriously? If we did what we know to do, we wouldn’t have a weight problem in the first place. Tracking makes us accountable. If we track every bite, we are much less likely to grab that extra handful of almonds or add an extra pat of butter to our oatmeal. Little things do mean a lot. All of those BLT’s (Bites, Licks and Tastes) add up. Track your food for success. “Pre-tracking” works best for me. Plan, track and then eat. If you eat anything other than what you pre-tracked, make sure to track that also.

Honesty

This has got to be one of the most common and ridiculous habits that we can possibly employ in our weight loss journey. It is common for people to over-estimate their calorie burn during exercise. One of the groups that I was a member of for many years had a system where you earned points, or calories, that you could “spend” on food. Oh. My. God. I knew a woman who swore that she earned the equivalent of about 4,400 calories a week that she could eat. She never lost weight and surely enough, began to gain and just quit trying to lose at all. Those 4,400 calories every week were causing her to put on over a pound every week, after her initial weight loss at the beginning of the program. When anyone tried to counsel her concerning the absurdity of her so-called “earned points” and how that would affect her weight loss, she violently disagreed. She would say, “But I EARNED those points!” No, she didn’t. She couldn’t have earned that much extra food if she worked out 12 hours a day. She was over-estimating her level of difficulty. She counted every activity as being high exertion. Unless you cannot talk and can barely breathe, you are not exerting yourself at that level. I work out hard, with heavy weights, for two hours at a time and I don’t even count those calories burned. Do you want to lose weight? Don’t lie to yourself.

Progress!!!

Yes! Progress towards your goal may be one reason that you are not losing! As your weight declines, so do your caloric needs. You can calculate your caloric needs as often as you like with our Calorie Counter Pro. You can have the results sent to your email for losing or gaining 1-2 pounds per week or to maintain your weight. This is a free service to our readers. Take advantage of this great tool. We strongly advise losing only one pound per week. Slow weight loss is better on your skin. You are less likely to have sagging skin than if you lose fast and slow loss is safer overall. You can also adjust your personality as you go when you lose slowly. Otherwise getting slim quickly can be like waking up in someone else’s body with no idea how you got there and unable to maintain that new body. Slow loss enables you to truly change your habits over time so that they become ingrained in your life, a lifestyle, not a diet.

“You Can’t Out-Exercise a Bad Diet” David Yochim

This is an ongoing topic of discussion here at David’s Way. While we both work out hard and regularly, we also know that we MUST track every bite and be selective about how we spend our calories. Quite often, people who are athletic or active slip into thinking that they can just run another block or Zumba one more song and burn up that hot fudge sundae. No, you can’t. I had the revealing experience years ago of joining a new gym to swim laps and gaining weight like mad! Boy, was I upset! The problem was that the new gym was on the other side of a great frozen yogurt shop. Almost every time that I went swimming, I stopped for yogurt. I just figured that ALL THOSE LAPS had earned me a sugar cone…full of yogurt…a big one. It had not. Although I was swimming like an Olympian, I gained weight. Just work out because it’s healthy and count your calories according to how many it takes to lose. Trying to squeeze in every extra bite that you possibly can, will sabotage your efforts to lose.

Scale Obsession

While the scale is a great indicator of over-all progress, it is also a bit fickle. Salt, lack of sleep, carbs, stress, heat and so much more can cause us to retain water in our bodies. Our weight will fluctuate accordingly. Hard workouts cause inflammation in the body and then the body heals and creates muscle. While that’s a little over-simplified, the point is this, you may be doing everything exactly right and the scale may say that you have gained weight. Sometimes, if we are too dependent on the scale as the measure of our success, we will just give up if it appears to chastise us, especially if we truly believe that we are doing everything right. Weighing once a week at the same time of day in the same clothes will give you your most accurate weight. Don’t obsess about daily fluctuations. If you know that you are constipated or retaining water due to a hormonal issue or salty food, just wait a few days, until the problem has subsided and then you will have a more accurate idea of your progress.

Quitting

If you quit trying to lose weight and be healthy, you will gain weight and be unhealthy, most likely. If you fall down, get up. Don’t quit. That’s why it seems that you never lose weight. You try a while and get a craving or a mood swing and quit. The only difference in a winner and a loser is that the winner got up one. more. time. Get up. Don’t quit. Keep going through all the hurdles and you will win the race.

 

Use Your Stress for Success

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What’s Keeping You Up at Night?

What’s bothering you? Ah, it’s a loaded question, isn’t it? “Botheration” is a real word that means “effort, worry or difficulty”. If you can identify the cause of your bother, you are well on your way to solving it.

Two Threads

Bother is caused by conflict, so every bother has more than one cause. (1) If you want to be slim, strong and healthy but you also want pizza, beer and cake four times a week then you have conflict. The number on the scale or the way that your yoga pants don’t fit or the mirror may be your bother. Your bother may be in the form of a wake-up call at the doctor’s office when your blood pressure or your blood sugar is in a dangerously high range. The point is, at some time, this conflict will cause bother.

Warring Factions

The key to resolving the conflict is to follow the path of the stressors to their source. In the case of the ongoing struggle between a desirable body fat percentage and binge eating, the source of the stress is overeating. The two threads of the conflict have that in common. One thread is allowing the behaviour to continue and one thread is a desire to be healthy. Supposedly, these two threads have a common goal. While it seems far-fetched to imagine that these two profoundly different thoughts and behaviours have anything in common, they do. The commonality here is a contented mind. We allow ourselves to self-medicate with food to achieve a level of satisfaction that always eludes us when we resort to gluttony to solve our problems. We also believe that a healthy body will give us the satisfaction that we crave. So, both behaviours are intended to produce the same result, a contented mind. No wonder that we feel or seem crazy to those who just don’t give a damn.

Resolution

If we want to resolve this conflict, which is necessary in order to meet our goals, then we must decide what is truly important. I have been told by more than one person that being overweight “doesn’t bother me”. Well, then I must ask you this question, does heart disease, hypertension, diabetes, arthritis, depression and an increased risk of cancer bother you? This is a partial list of only a few of the things that are exacerbated or aggravated by excess body fat. In this artificial, pretentious world of social media that we inhabit, where so much of what we see are false images, it’s easy to look at a plastic, Barbie doll model or a man who is so ripped and gnarly that he looks like a gargoyle, and just decide that we can never look like that and toss all healthy habits to the wind. What we so often forget is that looks are only a part of why we need to be healthy. A long, productive life that is lived to the fullest is the main reason to achieve excellent health. If we are going to ever achieve our goals, we must resolve the conflict of the two threads of thought and behavior. Realizing that both behaviours are trying to achieve the same result can sometimes give us the motivation to decide which path we want to take to the desired end, a contented mind.

Which Is Better?

There is an axiom that I love, “Being overweight is hard. Losing weight is hard. Choose your hard.” This is the core of success. At David’s Way we tell you “Don’t eat sugar. Eat whole foods. Count your calories.” While this is simple, if you are addicted to sugar, there will be a difficult time of withdrawal. Learning to be accountable about what you eat may be hard for you. I remember when I realized how many calories were in snack cakes and I  nearly died. I could not fathom that only two or three, or so…, swiss cakes in a day could make that much difference, but they did. In the beginning it’s hard to be accountable. So, in deciding which route you will take to a contented mind, you must decide if you want the temporary contentment of swiss rolls and overweight, or the long-term, lifetime contentment of good health. Both paths are hard but only one is ultimately rewarding.

Use the Stress for Success

The next time that you feel the conflict of your habits not aligning with your goals, follow the two threads of conflict to their source. Think about the goal that both behaviours are pressing towards and what version of that goal each behaviour will create and then determine which outcome you really want. I believe that if you are honest with yourself, you will decide that if the pathway is going to be hard either way, you will most likely choose a long, healthy life over short-term satisfaction.

 

 

 

Plantar Fasciitis

One of the first things we military veterans learn in our military careers is the importance of foot care. We would spend our days marching from place to place for our many different training evolution’s.  During our early days of preparing for combat operations, we would be on our feet from sun up to sun down. Foot care was imperative to our success as young troops. However, proper foot care extends into our civilian lives too. If we do not care for our feet, we lose our mobility. Once we have lost mobility, we begin losing our health too. Plantar fasciitis is a debilitating condition that can cause you to lose your ability to remain mobile.

Plantar fasciitis can occur for many reasons, it is one of the most common causes of heel pain. It involves inflammation of a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes (plantar fascia).

When you have plantar fasciitis you will experience a deep stabbing pain that can damn near cripple you with your first steps in the morning when you get out of bed. Once you get up and move, the pain might decrease some, but it might return after long periods of standing or when you stand up after sitting. While plantar fasciitis is more common in runners,  people who are overweight and those who wear shoes with inadequate support  have an increased risk of developing plantar fasciitis. If you are morbidly obese, plantar fasciitis can finish off your ability to walk on your own.

When you develop plantar fasciitis you are typically going to experience a stabbing pain in the bottom of your foot near the heel. The pain is usually the worst with the first few steps after awakening, although it can also be triggered by long periods of standing or when you get up after sitting. The pain is usually worse after exercise, not during it. When you have it, you might find yourself hating life each and every time you have to get on your feet. It will seem that nothing you do will ease the pain when you try to stand and walk.

What Causes Plantar Fasciitis?

Your plantar fascia is in the shape of a bowstring, supporting the arch of your foot and absorbing shock when you walk. If tension and stress on this bowstring become too great, small tears can occur in the fascia. Repeated stretching and tearing can irritate or inflame the fascia. Although the cause remains unclear in many cases of plantar fasciitis some factors can increase your risk of developing this condition. They include:

  • Age. Plantar fasciitis is most common between the ages of 40 and 60.
  • Certain types of exercise. Activities that place a lot of stress on your heel and attached tissue — such as long-distance running, ballet dancing and aerobic dance — can contribute to the onset of plantar fasciitis.
  • Foot mechanics. Flat feet, a high arch or even an abnormal pattern of walking can affect the way weight is distributed when you’re standing and can put added stress on the plantar fascia.
  • Obesity. Excess pounds put extra stress on your plantar fascia.
  • Occupations that keep you on your feet. Factory workers, teachers and others who spend most of their work hours walking or standing on hard surfaces can damage the plantar fascia.

Some of the risk factors such as age, foot mechanics, and occupation you have might have little to no control over. In regards to foot mechanics and occupation, it is imperative that you buy shoes that are correct for your foot type. You can also have orthotics custom made to give your arch the proper support they require.

A Factor You Can Control

You can control your weight!

The more you weigh, the harder your feet must work to support your body. This is a simple common sense fact. If your ideal body weight should be 150 pounds and you weigh 300 pounds, this is akin to you at a normal weight carrying around a 150 pound back pack 24 hours a day. That added weight is a huge strain on  the connective tissue in your feet. Simply put, people who are overweight are putting more pressure on their ankles, knees, and hips as well as their feet. The more weight you allow yourself to gain, the more you risk losing your mobility. Loss of mobility and obesity becomes a vicious cycle that feeds upon itself.

You can, and should, break the link of obesity. When the body is overweight, it tries to compensate by changing the way that it moves. An obese person may lean forward and put extra weight on the wrong part of the foot. This puts unnecessary stress on the feet. Obesity can create a flat foot posture to develop as the excessive pressure on the feet from supporting the excess body weight can change the structure of the foot. This leads to an unhealthy distribution of weight on the feet which leads to improper foot movements while walking. As the foot arch flattens, the plantar fascia ligament which runs through the bottom of the foot, stretches excessively and causes one to suffer great pain when supporting their body weight.

See Your Doctor

No matter your weight, if you suffer from Plantar Fasciitis, go see your doctor who can assist you with getting set up with  “orthotics”. These are shoe inserts that support the arch and cushion the heel. The inserts range from basic, off-the-shelf supports to expensive, custom-made versions that will help your feet to get better over time. It may be pricey as you may need to see a podiatrist for this. However, the price of a loss of mobility is even worse.

For weight loss, we can help you with this by following our simple and free weight loss and management plan simply by clicking the link in our menu under the home tab. We charge nothing for you to access our website to read and study our numerous health, fitness and nutritional articles. We also have over 100 healthy recipes for you to try that includes entree’s, desserts and treats. Subscription to receive our articles straight to your email is free and easy too. Please, always feel free to comment or to ask questions. We can also be reached through our website contact link too. We promise to respond to all correspondence in as timely a manner as we can.

Living With Chronic Pain

There is so much to the meme in the picture that is true. Awesome things will happen today if you choose to not be a miserable cow. How we live is often how we choose to live. When we have chronic pain, we can choose to lay about licking our wounds or we can choose to get our asses up and still live life to the fullest extent possible. Every day, we have choices to make in how we are going to live and get through the day.

But that is easy for you to say!

Look, I absolutely do get what it is like to live with chronic pain. I damn well know that living with chronic pain makes day-to-day life difficult for all of us who live with it. Chronic sciatic pain from a spinal injury ten years ago touches every single part of my life, from hygiene, to cooking, to relationships, to sleeping. I’ve been living with chronic pain since I blew my spine out at L5 S1 ten years ago in an accident at work. I know what it is like to be dropped to the floor in pain that can and does turn on the water works of tears from my eyes. I have had the experience of having to learn to be able to once again walk normal because of a damaged sciatic nerve. But never the less, I made the choice to over come the pain and to live life to my fullest. We can choose to live isolated in our homes because we hurt, or we can take life by the horns and kick its ass instead. Either choice we make, still leaves us in pain, so why not learn to embrace the suck and drive on instead of cowering every time the pain gives us a bad time.

If you also live with that pain as your constant companion, you’ll probably relate to these 9 things all too well:

 You never know how you’ll feel in the morning

When you live with chronic pain, every day is an adventure. That goes double for the start of the day. We never know how much pain we’ll wake up with or how it will change throughout the day. But just because we might wake up in pain, it does not mean the pain will be bad once you have got up, hydrated your body and begun some movement. Often, how we feel in the morning is no indicator of how we will feel later, unless we choose to give in to the pain instead of overcoming it.

People don’t seem to understand what “chronic” means

Loved ones often mean well when they tell us things like, “Hope you feel better soon!” The reality is, the pain doesn’t stop, so it’s hard to know what to say. For my chronic pain, it is something I will live with the rest of my life. No matter what I might do, I will always have pain or discomfort to some degree or another.

“Have you tried ___?”

Again, people mean well and want to help. That said, I have been to professionals to get help with my pain conditions and I have done a ton of my own research. Those of us who suffer, know our own bodies best. If I am sharing frustrations about pain, it’s usually because I am venting and not in search of a pain relief strategy. I have been on narcotic pain medications that only left me with an addiction to them. I have tried numerous stretching techniques that work in the moment. What I have found is the best pain relief for me is to get my ass up and move. I work out four days per week and when the weather is nice,  I like to get out and hike.I have found the best pain relief for me is to get my heart rate elevated that gets well oxygenated blood moving through my body. I have found that vigorous exercise not only distracts my mind from pain, there is also a release of all natural pain relief from within our bodies through the release of endorphins and dopamine. Have you ever heard of a runners high? It is real and can also be obtained from heavy weight training.

Some days are easier than others

I’ve been dealing with varying levels of pain every single day for the last 10 years. Some days are a lot easier. Other days are an absolute struggle fest. Still, I refuse to be defeated even on the worst of days. There are choices to be made in how we proceed through the course of our day.

You LOL when asked questions like, “Do you have any pain today?”

I can never avoid laughing at this question. I usually feel bad when I do. I know the person asking isn’t doing it out of malice or a lack of understanding, but because they might feel the need to ask. If you know I suffer chronic pain, then you can rightly assume I have some degree of pain no matter what time of day you might ask if I have any pain. My pain is chronic, it never leaves me.

Doctors without pain don’t always understand

Healthcare providers are amazing people. But too often they will turn to a medical treatment for your pain rather than getting you to do anything physical that might relieve your suffering.

Managing pain is more than pills

Patches, kinesiology tape, exercises, meditation, self-care … These are all a part of the chronic pain toolbox. Too often people want pills to treat their pain over trying anything else that might initially bring more discomfort at first, such as physical therapy exercise and stretches. People are adverse to pain , pills are the quickest and easiest form of pain relief, yet can also lead to destruction of lives.

The relief you feel when painkillers start working

Pain can greatly affect our lives, it can influence how we interact with others. When relief starts to hit, it helps to eliminate so many of those symptoms of pain. Hell, if we do not get too settled into our sofa’s, we might even become productive! We can go back to being ourselves instead of someone struggling to survive the day. Conversely, we might lose all color from our world. Early on in my case when I was still on narcotic pain relievers, I found that I only existed and was not living. Hence the reason I made the choice to learn to just live with and deal with my pain.

Still, medications don’t completely remove pain

Pain is still a constant companion. It’s always with us, even when we’re on medication. Oxycodone never made me quit hurting, it just made it where I did not dwell on it so much. What I learned through my personal experience is that as long as I took pain medications for chronic pain, my pain would never go completely away. I was just a drug addled individual who still lived on pain. Ten years later I live a full life even with the pain still there. Today, as a serious weight trainer, my chronic pain helps to keep my ego in check when lifting heavy weights.

Both through my email contact here on the website, and in person, I often get asked about how to deal with pain, to which I will always tell the individual to exercise and strengthen their body. That being said, I will also always tell them to ensure they have their doctor’s clearance before beginning any exercise regimen. I always recommend strengthening exercises as building strength is important for stabilizing the joints and preventing future injuries. For people living with chronic pain, adequate core strength is especially important. It helps you maintain proper posture and balance and reduces the risk of injuries that could lead to more pain. Regular workouts can boost the production of feel-good endorphins, including dopamine, and reduce chronic pain. Plus, besides preventing your muscles from weakening, and your joints from stiffening, a good workout regimen  will help remove extra pounds from your hips, thighs, and midsection. Face it, it is not rocket science to figure out the closer you are to a healthy body weight, the better your body is going to feel. If you should weigh about 130 to 150 pounds and you are obese, you are going to have unnecessary aches and pains.

What you do with your chronic pain is a personal choice. You can choice to let it kick your ass each and every day, or you can choose to live life to your fullest despite the pain. It is a choice to be made, I know what I chose for myself, and it works better than laying about licking my wounds in the hopes it would magically disappear one day. That is not going to happen any time soon now is it…

 

Valentine’s Day Blues

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You Don’t Have to Like It

Let me just begin this article by saying that I unequivocally hate Valentine’s Day. Yep, I said it. I would just bet that a large number of you feel the same way but have never voiced your opinion. I mean, after all…it’s Valentine’s Day right? A day of love…Not really, it has the highest suicide rate of all of the Holidays. (1) The National Suicide Hotline is 1-800-273-8255 (TALK). Make that call if you are thinking about self-harm.

Chocolate Memories

When I was a child, I truly loved this chocolate-filled Holiday. The psychological implications were irrelevant to my existence as a young child and I just couldn’t wait for my Daddy to walk through the door with two boxes of chocolate magic. I knew that it was magic because that day was the only day in the year that my beautiful, but anorexic, Mother allowed me to eat candy with abandon. We would receive those heart shaped boxes with the glee of toddlers on Christmas morning and rip the ribbons off and dig in. We would watch T.V. and eat all of the best chocolates out of the box by about 9:PM and then we would begin cracking the others open to see what abominations lay inside. Over the course of the next week or two, even those would slowly disappear. I believe the mocha cream was the last to go. I believe that some of our fascination with this day is that we think that we have a license to gorge ourselves on chocolate and somehow think that those calories don’t count.

Ribbons and Lace

As I grew up and went to school, I loved sealing store-bought valentines the night before the magical day for every child in my class. I wrote their names on them. I was taught that no one could be left out. We always bought enough to give one to everybody even if it meant having a lot left over. We were not well-to-do but this was just good manners. Not a single child could be overlooked. Apparently, all parents didn’t feel that way. There were a lot of kids who would just give valentines to their best friends. What that meant was that there were some kids who only got one valentine, mine. I got one from everybody, I think, and I always felt so bad to see those children who had learning disabilities, or had some other trait that made them unpopular, crying looking at their almost empty bag. It had begun. The forced affection of the day was apparent in having to give a valentine to kids that I had just as soon punched and the sadness and depression that this damnable day could invoke in some already sad people was on blatant display.

Honey, I’m Ho-me!

In adulthood I began to observe the strange traditions that are central to this day. Married couples that argue all the time feel compelled to gift each other and feign affection on this day much to their dismay. God forbid that anyone forget! That’s just another excuse for a shouting match. Ladies, do you really want flowers if you have to raise Hell to get them? If your man is buying you a gift to avoid an argument, is that a good thing? Romance by it’s very nature has to be spontaneous, otherwise it’s just another job, like taking out the trash. Don’t allow a lapse in memory or simply his not looking at the calendar rain on your parade. This day has nothing to do with his feelings for you. It’s a commercial, economical farce that manipulates and plays on our emotions.

Serious Business

We often describe the feeling that we may have after a lost love as having a broken heart. It’s a real thing, and on Valentine’s Day those feelings run rampant.  “Broken heart syndrome is a temporary condition that can cause chest pains that may mimic a heart attack. It comes on during a stressful situation and may include an enlarged heart that doesn’t pump well, although the condition normally subsides along with the overwhelming stress.” (2) If you have symptoms of a heart attack such as chest pain and difficult breathing, call 911 and get to the emergency room as quickly as possible. The same stress that brings about Broken Heart Syndrome can bring on a heart attack.

Make It a Good Day

The same tricks work on Valentine’s Day that work on every other day of your life. If you are struggling with negative emotions, it’s even more important to stick to your good nutrition and activity routines. Avoid sugar. It will make you more emotional with the insulin dump you will get to digest it. You will already have excess cortisol, your stress hormone, circulating if you are overly emotional. You don’t need to keep throwing logs on this fire. If you work out, with your doctor’s permission make it a good workout. It’s good for stress. Eat well-balanced high protein meals rounded out with complex carbs. Get your rest. Good self care will see you through the most stressful of times. And for Heaven’s sake, avoid sad songs, movies and people! Avoid anyone who stresses you out. This is a good practice every day but especially if you are struggling yourself on a difficult day of the year. Take the time on this day to care for yourself. Don’t expect or wait on some one else to do it.

Your Choice

Again, it all comes down to making a decision. Are you going to allow a man-made, commercial, economical event to ruin your day or end your life? C’mon, you’re smarter than that. You’re reading this website. Take control and create the life that you want to have. The power lies within you. Get up and go.

 

(1) https://www.psychologytoday.com/us/blog/obesely-speaking/201602/valentine-s-day-love-and-the-broken-soul

(2) https://www.ibtimes.com/broken-heart-syndrome-high-suicide-rates-shadow-valentines-day-some-1087418

What I Eat at 63

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I am often asked what I eat. The most important thing concerning my nutrition is what I DON’T eat. I don’t eat added sugars The naturally occurring sugar found in natural, whole foods is fine but if any kind of sugar, regardless of how healthy the name sounds, is added to a food, I don’t eat it. I follow David’s Way of eating and eat a lot of protein and moderate complex carbs and have a “Over 50 Female” twist on my entire nutritional program.

The Day Begins With Protein!

First thing every morning I have a protein shake made with soy milk and soy protein. The reason that I use soy is that soy has phytoestrogens that act like estrogen in the body. Over about 50, most women are deficient in estrogen. If you train hard and push to get lean, soy just might help you keep your curves. Because it mimics estrogen, consult your physician to get his approval to use this wonderful superfood. While many men worldwide do consume soy, I would never recommend a man to use it because it can lead to gynecomastia. Soy contains complete protein, carbohydrates, polyunsaturated and monounsaturated fats, calcium, folic acid and iron. Soy is considered a high quality protein that is low in saturated fat.

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I particularly like this soy protein. It’s easy to get, just order it from Walmart. You will get it ready for pick-up pretty quickly and it’s 38 servings for about $20. You can’t beat that for convenience or price. It dissolves well in my shaker bottle. A previous product that I used was very hard to get and cost about 3 times as much. If you buy soy protein powder, make sure that you are getting an unsweetened product. When I first started using it, I bought one with 17 grams of added sugar by accident! You will want to add a 0 sugar sweetener of your choice. “Swerve” is a natural sweetener with 0 sugar and it doesn’t normally cause gastric distress but any 0 calorie sweetener of your choice is fine.wp-15812880343722030768008666958453.jpg

I use this shelf soy milk for my protein shakes because I have so much trouble finding a soy milk that has 0 added sugars. “Silk” does make a good refrigerated one but my local stores don’t carry it, so I found this one at Walmart and it’s great. I just pop it in the fridge and it’s good to go when I need it. BEWARE of added sugars in so-called “healthy” nut and soy milks! Read the labels carefully. If that chocolate soy or almond milk seems too good to be true, it probably is.

I add peanut butter powder to my protein shake. It adds a little sweetness and 6 grams of protein. I buy the house brand at Walmart because it’s cheaper and I like the taste better.

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Get creative and add whatever 0 sugar ingredients that appeal to you if you want to try a morning protein shake to get you going. This is not my entire list of ingredients, just a base for whatever the shake may become.

What’s for Lunch?

I feel my best and seem to be my strongest when I eat a lot of fish, so tuna is a natural choice for me to carry to work. It’s cheap and convenient. The pouches are the bomb for convenience but if you want to stick with the cans, you will save a lot of money. I add two boiled eggs, Duke’s mayo (it’s naturally sugar-free), dill pickles with a little 0 sugar sweetener added to make them sweet and an apple for a huge, satisfying lunch. I almost always have a baked sweet potato on the side. Sweet potatoes are considered a superfood. They have cancer-fighting and immune boosting benefits. They are good sources of anti-inflammatory nutrients, vitamins A and C and are low on the glycemic index which means that they have very little effect on blood glucose levels. If you don’t dump insulin all the time, you don’t build as much belly fat.

Snack Time

Rule #1 concerning snacks, ALWAYS have them with you! If you let yourself get too hungry, you will eat too much of the wrong things. I carry boiled eggs, almonds, full-fat Greek yogurt, Frigo String Cheese, apples, and sweet potatoes. Eggs contain acetylcholine which keeps me more alert, almonds pack another punch of protein and a good serving of fiber. The combination of protein and fiber will keep you satisfied for a couple of hours. Eating Greek yogurt has been associated with having less belly fat. I use the full-fat variety because it’s just better. I have a significant number of calories to eat to fulfill my weight lifting needs so I have room for the good stuff. If you have tried the fat-free or low-fat variety and did not like it, I encourage you to try the real thing. You can flavor it with Crystal Light, peanut butter powder, nuts, fruit or Vanilla Splenda Liquid or a combination of any of these. Lemon juice and a 0 sugar sweetener makes something that tastes like lemon pie, but so does the lemonade Crystal Light. The calcium in the string cheese helps burn belly fat and I think that Frigo is just the best. The carbohydrates and fiber in the apples and sweet potatoes are filling and satisfying. We have to have some healthy complex carbs like those in these two convenient snack foods.

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Notice that I am using the cheap house brands of almost everything. You don’t have to spend a lot of money to be healthy. That’s a lie out of Hell. Also notice the red ribbon on the upper right side of this carton, “Made With Whole Milk”.

Time to Lift!

I also love oats for complex carbs. There are so many ways that you can eat them. David just recently did an article, “Eat Your Oats!”where he discusses the merits of this, yet again, superfood. The complex carbs provide hours of energy and keep you from getting hungry for a long time. I always try to eat oats before I lift. They are also a protein source that can contribute to muscle mass growth and maintenance. I put the oats into a pot and measure water in a measuring cup and add about 25% more water and beat in two eggs into the water. I pour this mixture into the pot with the oats and bring them to a simmer for a few minutes and I have something like an oat pudding. I add 0 sugar sweetener, coconut oil and nuts for a wonderful, sweet treat that will fuel my lifting sessions. I usually add Maple Grove Farms Sugar Free Syrup to this heavenly concoction. Coconut oil has been associated with a decrease in belly fat in a few studies. (1) I may use butter instead but do like coconut oil, so I use it most of the time. You can get either flavored or unflavored coconut oil.

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Dinner’s Ready!

I have a high-stress job and I usually lift after work. I want healthy, QUICK, inexpensive meals that I can whip up fast that will fuel my workouts. I usually opt for seared salmon, a baked sweet or white potato and green beans or a romaine salad. I use coconut oil, Saigon cinnamon and Maple Groves Sugar Free Syrup on a sweet potato and olive oil on a white potato. I use Heinz No Sugar Added Catsup on my salmon and olive oil on a romaine salad. I usually eat two servings of salmon or whatever protein that I cook. Sometimes I may cook chicken tenderloins by just adding them to a cast iron skillet sprayed with olive oil cooking spray and putting a tight lid on and letting them simmer. I also eat beef and thoroughly enjoy a half pound, ground chuck steak browned up nicely until the outside is a little crunchy drained on paper towels before I eat it.

I NEVER Go Hungry

As you can see, I eat plenty. I avoid sugar and never miss it. If you don’t eat sugar, you don’t crave sugar. At 63, I work a high-stress, full-time nursing job. I am the Charge Nurse and work very hard and always have the energy and stamina to do so. I also care for a special needs family member. I am on a high-volume weight lifting program and do it consistently and walk outside as often as weather permits. If you think that losing weight and being healthy means starving, you are wrong. Choose your food wisely and reap the benefits.

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(1) https://www.healthline.com/nutrition/can-coconut-oil-help-you-lose-weight#evidence

Asthma and Obesity

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Twice the Risk

Of all of the people that I have known who had asthma, most of them were obese. Today I discovered that obesity nearly doubles the risk for the development of asthma and is also associated with the worsening of symptoms and poor asthma control. (1) Although there is no single cause is effect, there are several factors that may play important roles.

Possible Links to Obesity

Vitamin D deficiency is common in overweight and obese individuals. It is believed that this is a result of Vitamin D being a fat soluble vitamin and therefore it may be sequestered in fat tissue in the human body. Vitamin D deficiency has been linked to an increased risk of asthma attacks. Systemic inflammation is also suspected to play a part in the development of what is known as “obese asthma”. As fat tissue expands in the body, the distance between the fat cells increases and some of them die off. As the body tries to remove these dead cells, macrophages, the clean-up crew, come in to do the work. As this process develops chemicals that are inflammatory by nature are brought into the process and a constant state of inflammation is achieved in the obese body. As this process continues the lungs are impacted by inflammation. Gut microbiome , or the bacteria that live in our gut is also different in obese individuals. While the exact connection to the development of asthma is not completely understood, it is known that whatever inhabits our gut impacts much more than just our digestive system. Substances from the gut can circulate to other parts of our bodies and impact every part of us, including the lungs. (2)

Higher  Statistics

According to the American Lung Association, while 7 percent of adults in the normal BMI range have asthma, 11 percent of adults with a BMI of 30 or more are afflicted with this dangerous disease. They also state that these people do not respond to their medications as well as normal weight individuals. People with a higher BMI are also diagnosed with depression and sleep apnea more often and both of these impact the development and control of asthma in a negative way. (3)

A Tool

A study published in October 2018 in the Journal of Asthma found that obese patients with asthma who lost weight experienced improved breathing function and quality of life — particularly when they shed more than 5 percent of their weight. (4) Just think about that. If you weigh 300 pounds, then losing a mere 16 pounds can positively impact your symptoms of asthma. If you lose more, until you are within a healthy weight range, imagine the possible difference in the quality of your life. I have witnessed asthma attacks and they can be life threatening. At the very best they are terrifying and dangerous. This is a benefit of weight loss that you can appreciate very quickly.

Are You Worth $2.25?

This brings me to the question, what is your life worth? I have been obese. I know the cravings and the inability to ever be satisfied regardless of what or how much that I ate. I was a slave to those cravings for many years. While getting started in a healthy lifestyle is hard, I can assure you it is much harder to gasp for breath and be unable to be involved in activities that others take for granted because you are afraid of having an asthma attack. While there is no known cure for asthma, weight loss is recognized as a good tool for helping to control this life altering disease.  The same tool, weight loss, will also decrease your chances of developing so many other diseases and disorders that can debilitate you and even take your life. The next time that those cupcakes call your name ask them if they will pay for your medications and copays that they may predispose you to accumulating. Is your life as valuable as a cupcake? According to Google, that’s about $2.00-2.25 for one that you would buy in a bakery.

Premature Death

Being overweight or obese is associated with a higher risk of dying prematurely than being normal weight. (5) According to Harvard, for each 5 unit increase in the BMI above 25 kg/m2, there is a 38% increase in respiratory disease mortality. These statistics and research findings cannot be ignored if you suffer from asthma. These studies were carried out by professionals in their respective fields. You can either ignore this information or you can assimilate it and become proactive concerning your health and your future and your quality of life.

This website is always free and we do not offer any diagnosis or treatment for any disease or condition. We only seek to educate the public. Always seek your doctors advice concerning all of your health related issues.

 

 

(1) https://www.hsph.harvard.edu/niehs/community-engagement/asthma-obesity-connection

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6540088/

(3) https://www.lung.org/about-us/blog/2016/07/the-link-between-asthma-weight.html

(4) https://www.everydayhealth.com/asthma/obesity-connection.aspx

(5) https://www.hsph.harvard.edu/news/press-releases/overweight-obesity-mortality-risk/

 

Childhood Obesity’s Effect on Bone and Joint Health

Over the last few decades, with each passing year our society has gotten fatter and fatter. Obesity has no prejudice, it impacts people of all races, genders, religions, sexual orientation and ages. There seem to be few boundaries that obesity does not trample all over and the problem is only getting worse. It is a huge travesty that we are allowing our nation’s children to become obese such as we are. When we allow this, or help it to happen, we are only dooming our youth to a lifetime of misery at some point. And this point in time is coming earlier and earlier as the obesity epidemic spreads, just think of all the younger people you might know who are all stoved up with what at one time we referred to as exclusively “old people” issues. Look at the younger people in your life, family, friends and coworkers, how many of them suffer from arthritis, back pain or joint issues? Unless you are a hermit living in solitude, odds are great that you know someone who is prematurely handicapped by entirely preventable bone and joint issues. And then take note of how many of these individuals are also over weight or obese.

Getting to a healthy weight or body fat percentage will either greatly help or entirely fix your aches and pains!

If you are one who suffers hip, knee and ankle pains, what are you doing to remedy the pains you live with each day? Are you on pain medications for arthritis? Do you take any anti-inflammatory medications to help you through the day? Have you had to have surgical procedures to fix any of these issues even if they have not come about as a result of an accidental injury? Or for the most important question;

Have you tried to remedy these issues by watching every damn thing you put into your mouth at the dinner table?

You have more control than you think over your aches and pains when they do not come from disease or injuries.

I have heard countless people tell me it is too expensive to eat healthy. To which I say bullshit. Eating less than healthy garbage costs you more than healthy eating ever will. You might save a few dollars at the grocery store when you do your weekly shopping. But these savings will be greatly offset by the expense of doctors visits, medications and therapies.

Have you looked at how much medicines cost now days?

Have you ever paid for a CT Scan, X-rays, and surgical procedures to fix your hip and knee problems?

You can bet that whatever you saved through buying sugary foods and processed garbage was more than ate up by medical expenses. You do not have to live your life with those expenses. You do have the power to control your weight if only you will.

Did you know that for every one pound you weigh, your knees feel the force of three pounds of pressure with each step you take? 

If you are at a healthy weight for your stature, this is not a problem no matter your age. But think of the implications when you are obese. If you weigh in at a whopping three hundred pounds, your knees absorb nine hundred pounds of pressure with each step. This is the kind of force that is absorbed by elite level power lifters when they are squatting or dead lifting competitive weights in the heavyweight class of lifters. Unless you are an elite power lifter, your body cannot handle this kind of abuse for too long before it begins to give you massive problems.

Now just imagine the problems that will arise when you allow your child to become obese!

When I was a kid, we used to get up early and venture out on our bicycles for the day, or maybe we would get together for a game of baseball or Frisbee throwing. We were active and obesity was not common among kids of my generation as it is today. We did not sit in front of video games all day while drinking soda pop and eating cookies and cakes all day long.  Today, approximately 32% of American children and adolescents, ages 2 to 19, are considered overweight or obese. Why the hell did we allow this to happen?

What kind of life is in store for a 12 year old who already weighs in excess of 200 pounds?

Does anyone in their right mind believe a 200 pound 12 year old is not going to have weight related health issues along with mobility issues as they get older? Obesity can cause many health and social problems beginning in childhood, and continuing and intensifying throughout life. These problems include type 2 diabetes, cardiovascular disease, pulmonary disease, metabolic syndrome, obstructive sleep apnea, low self-esteem and depression.

In addition, excess weight can cause vitamin deficiencies, hormonal imbalances, and increased stress and tension that can affect bone growth and overall musculoskeletal health, causing deformity, pain, and potentially, a lifetime of limited mobility and diminished life quality. Obesity is why we have people in their  thirties and forties living as if they were already in their senior years. The younger one is allowed to live an unhealthy life, the earlier these health issues are going to affect them.

The Prevalence of Obesity in the U.S.

Childhood obesity is among the most serious health challenges of the 21st century.

  • Over the past three decades, the prevalence of children in the U.S. who are obese has doubled, while the number of adolescents who are obese has tripled.
  • About one in eight preschoolers (ages 2 to 5) in the U.S. are obese.
  • Children who are overweight or obese as preschoolers are five times as likely as normal-weight children to be overweight or obese as adults.

According to the CDC, the environmental factors that may contribute to excess weight in children and adolescents include:

  • Greater availability of less healthy foods and sugary drinks.
  • Advertising of less healthy foods.
  • Lack of daily, quality physical activity in schools.
  • No safe and appealing place, in many communities, to play or be active.
  • Limited access to healthy foods. If you are a parent, YOU are the one who limits your child’s access to healthy foods!
  • Increasing portion sizes.
  • Greater exposure to television and media. U.S. children ages 8 to 18 spend an average of 7.5 hours a day using entertainment media including TV, computers, video games, cell phones and movies.

Too much weight also can seriously impact the growth and health of bones, joints, and muscles.

Bones grow in size and strength during childhood. Excess weight can damage the growth plate — the area of developing cartilage tissue at the end of the body’s arm, leg and other long bones. Growth plates regulate and help determine the length and shape of a bone at full growth or maturity.

Too much weight places excess stress on the growth plate which can lead to early arthritis, a greater risk for broken bones, and other serious conditions, such as slipped capital femoral epiphysis and Blount’s disease.

What is Slipped Capital Femoral Epiphysis?

Slipped capital femoral epiphysis is an orthopedic disorder of the adolescent hip. It occurs when the ball at the upper end (head) of the femur (thighbone) slips off in a backward direction due to weakness of the growth plate. The condition can cause weeks or months of hip or knee pain, and an intermittent limp. In severe cases, the adolescent may be unable to bear any weight on the affected leg. (1)

This condition is not rare, and often develops during periods of accelerated growth or shortly after the onset of puberty.

Not rare!

Let that sink into your mind as you gaze at your obese child.

What is Blount’s Disease?

Blount’s disease, or severe bowing of the legs, is another condition in which hormonal changes and increased stress on a growth plate, caused by excess weight, can lead to irregular growth and deformity (1)

In younger children and less severe cases, a leg brace or orthotic may correct the problem. However, surgery may sometimes be needed. Surgery consists of either growth modulation or tibial osteotomy. With growth modulation, use of a metal plate and screws around the growth plate leads to a gradual correction of the bowing over time. With tibial osteotomy, a wedge of bone is removed from the outside of the tibia (shinbone) under the healthy side of the knee. When the surgeon closes the wedge, it straightens the leg.

Children diagnosed as overweight or obese have a higher risk of complications related to these procedures, including infection, delayed bone healing, failure of fixation, and recurrence of Blount’s disease.

Fractures and Related Complications

Children diagnosed as obese or overweight may have a higher risk for fractures (broken bones) due to stress on the bones or because of weakened bones secondary to inactivity. In addition, these children may have more complications that can delay or alter treatment outcomes.

For example, traditional metal implants may not be sufficiently strong to repair broken or misaligned bones. In addition, crutches may be difficult to use for children who are obese or overweight, and cast immobilization may not sufficiently stabilize broken bones. As a result, surgery, in addition to casting, is often required. (1)

Flat Feet

Children who are overweight or obese often have painful, flat feet that tire easily and prevent them from walking long distances. Many children with flat feet are treated with orthotics and stretching exercises focused on the Achilles tendon (heel cord). (1)

Because weight loss is often enough to ease the pain of flat feet, low impact weight reduction exercises, such as swimming, may be recommended.

Impaired Mobility

Children diagnosed with obesity often have difficulties with their coordination, called developmental coordination disorder (DCD). The symptoms of DCD may include:

  • Clumsiness
  • Problems with gross motor coordination such as jumping, hopping or standing on one foot
  • Problems with visual or fine motor coordination, such as writing, using scissors, tying shoelaces or tapping one finger to another

Developmental coordination disorder may impair or limit a child’s ability to exercise, potentially resulting in more weight gain.

Take action on your child’s behalf.

Do your child a favor and instill good nutritional habits early on. Encourage your child to play and exercise. Keep your child active and teach them what healthy nutrition is and what it means to them. As nutritional consultants, it is amazing the number of young people who have reached out to Brenda Sue and myself through our website contact and personally, who have zero clue what it means to eat healthy. It is mind boggling when a twenty year old does not understand that you cannot live on junk food and soda pop and still be able to live a healthy life. It becomes absurd when one does not understand the correlation and causation that bad nutrition and laziness has on your quality of life. It is maddening when one who has had a lifetime of bad nutrition is now unable to break their unhealthy habits even with they have been informed over and over how healthy eating will improve their life quality even as they face their own demise from disease.

Imagine if you will, a point in your child’s life that having a piece of cake or a cookie becomes more important than their own life.

Think it can’t happen?

Then you would be sadly mistaken.

It can…

(1) orthoinfo.aaos.org