Lose 30 lbs in 30 days!

Okay, please tell me you know that the only way to lose 30 lbs in 30 days is via a gastric bypass operation! This post is certainly NOT to convince everyone to sign up for surgery, but to make it crystal clear that advertisements that suggest this type of weight loss are all ridiculous! Of course, we'd all like to believe that weight loss could occur that fast, but let's look at the reality. It takes a deficit of 3600 kcal (calories) to lose ONE pound. Period. There are no short cuts (excluding temporary water weight shifts.)
If you simplify the math by rounding down to 3500 kcal and dividing by 7 days in a week, it takes a deficit of 500 kcal/day to lose a pound per week. Now, if you're snacking on a bunch of candy (271 kcal in a snickers, for example) or drinking frequent sodas (roughly 150 kcal/can), it can be simple to eliminate 500 calories per day, but if you're already making healthy choices, focusing on a 250 calorie daily deficit (which equates to a half pound weight loss per week) might be more realistic. Before you decide that a half pound per week weight loss isn't "worth it", realize that in one year, you're looking at 25 pounds coming off!
Of course, coupling fewer calories consumed along with exercise (more calories burned) is really the way to go. Again, realize that small efforts "count". An easy rule of thumb is that walking a mile burns around 100 calories and takes only 15-20 minutes. So, if you simply give up one Coke (or latte, or...) and add walking one mile per day, you'll be looking at a healthier, thinner you in 2010 by up to 25 pounds!
BOTTOM LINE: It's calories in/calories out that count- to the tune of 3600 calories per pound. Set your goals realistically, and watch your health really improve this year!

Realistic resolutions!

Happy New Year! Welcome to 2009. Let me challenge you to make THIS the year that you finally prioritize your health...for the FULL year (and hopefully beyond.) Almost everyone makes the annual resolution to lose weight and start exercising, but how many people are still focusing on this by the time February rolls around?  

This year, why not set yourself up for success? Create accountability for yourself around the time your motivation might begin to wane. Schedule a physical with your physician- for late February, or maybe March. Book  a few personal training sessions, and consider spacing them out to once or twice a month if finances are tight. Sign up for a race- it can be a walking 5K or a full fledge triathlon- but the point is to focus on a specific goal. Conquer that goal, and set another one!

Try to commit to specific, concrete changes. "I want to lose a bunch of weight" is much less helpful than "I will eat a minimum of 5 servings of fruits and veggies per day". 

Involve friends. Chances are you have one or two close friends or neighbors who would be delighted to commit to walking around the block together. Walking and talking seems much less like required exercise, and more like a stress release.

BOTTOM LINE: Look at your life and pick one or two very specific lifestyle modifications that will make a difference long term, and consciously decide what accountability you need to make them stick. Here's to a healthy year!

Gifts that keep giving!

Happy Holidays! In this season of gift giving, we need to remember that there are gifts for the here and now, and other gifts that "keep giving" long after the holiday decorations come down. Despite being the author of Seductive Delusions- How Everyday People Catch STDs- in this case, I am not referring to the undesirable "gift" of an STD...

What am I talking about is a gift of HEALTH. How many of us have friends and family members who struggle with their weight, and we give them a gift of chocolate or other calorie laden treats? Or the friend who perhaps drinks too much, and we give them a bottle of wine or scotch? We justify these gifts because, well, it's what they really like! And hey, it's an easy choice.

Let me challenge you, however, to think a bit harder and if you really care about that person, give them a gift that will promote their health. Yes, it can still be something fun. (Forget the bag of celery with a bow on top.) No, it does not need to be a $3000 elliptical machine or treadmill (although if you happen to be wealthy, knock yourself out!) 

How about a pedometer? A new workout top or shorts? Fun workout socks? A person training session? A healthy cookbook? (My all time favorite is Cooking Light's 5-Star Recipes- available on amazon) A gift certificate for a massage or manicure? How about a lesson- ballroom dance, kayak, or martial arts?

No money? Make a gift certificate to be a walking buddy every Tuesday morning (or whatever).

Bottom Line: This season, show you really care by encouraging your loved ones in the universal quest for health, and not undermine their efforts with "easy" gifts that aggravate existing health problems. 

'Tis the season...

'Tis the season for many things-goodwill, peace, holiday parties, and...coughs and colds. What can you to prevent getting sick during this hectic time of year? As should come as no surprise, the best defense you can have against germs is a combination of staying healthy (see how it always comes back to good nutrition, exercise, and sleep!) and washing your hands. Use those wipes that many grocery stores  now provide and wipe down the handle before you place your hands on that shopping cart. Cough and cold viruses are easily passed from one person covering their mouth to cough or rubbing their eyes and then putting their hands on a door knob, stair rail, or yes, shopping cart-allowing the next person to touch that same object and then touch their own face/mouth and pass the virus. Washing your hands frequently and being aware of NOT touching your eyes, nose or mouth will help reduce your chance of catching these common germs.

 What about extra vitamin C and zinc? Well, best evidence medicine has indeed shown that extra vitamin C will reduce symptoms and possibly shorten the course of the common cold. Zinc lozenges have been proven to decrease susceptibility to these germs, but do not shorten the course of illness once you are infected.

If you do get sick, remember the things your mom taught you. Stay well-hydrated (which keeps the mucus flowing, rather than being dried up and sticky), take tylenol or ibuprofen for fever and aches and pains, and remember feel-good home remedies like old fashioned vaporub (menthol topical decongestant) or the newer versions where you place a menthol-releasing tablet in your shower. 

If your nasal mucus turns green, does that mean you need antibiotics? No, typically not! Viruses can turn snot green as easily as a bacterial sinus infection. See your doctor if your symptoms are worsening or persisting beyond several days, or you have localizing symptoms (such as one sided ear pain or teeth pain) which may indicate an ear or sinus infection that could possibly require antibiotics. 

What about OTC antihistamines and decongestants? Adults may find the benefits outweigh the side effects, so SHORT term use of a topical nasal spray or oral decongestant may relieve stuffiness, and antihistamines are helpful if you have copious runny nose or itchy eyes.

BOTTOM LINE: Emphasize prevention to avoid colds- good nutrition, frequent hand-washing, perhaps some extra Vitamin C and Zinc, and of course, the flu vaccine.  If you get sick anyway, remember green nasal discharge does NOT equal need for antibiotics!

And she's...SAFE!

There has been quite a bit of media attention surrounding Gardasil, the vaccine for the prevention of cervical cancer- does it cause blood clots? miscarriage? shock? death? Well, the 2 year safety study of Gardasil is out, and the verdict is...Gardasil is safe.  Four independent reports on the vaccine's demonstrate safety and specifically the reports show no link between the Gardasil vaccine and potential problems such as blood clots, allergic reactions, strokes, seizures, and Guillain-Barre syndrome. 

What good does this vaccine do? Gardasil provides immunization against the two HPV (human papilloma virus) strains that cause 70% of cervical cancers, and the two strains of HPV that cause 90% of genital warts. Is that a big deal? Ask the families of the nearly 4000 American women who died of cervical cancer last year, or the 11,000 who were diagnosed with invasive cervical cancer. Ask any of the one million  Americans  each year who have to suffer the physical and emotional pain of being treated for genital warts- they'll tell you this is a great vaccine.

Why do some people fear the Gardasil vaccine will promote promiscuity? Did they complain when their child received the hepatitis B vaccine on day two of life? News flash- hepatitis is also transmitted via sex (or IV drug use, but I don't think vaccines promote drug use either.)

BOTTOM LINE: I believe Gardasil can virtually eliminate cervical cancer for our daughters' generation, and greatly reduce the trauma and drama of genital warts. Its safety is well documented, and yes, I will give it to my own daughters. 

Diabetes awareness month

November 2008 is national Diabetes awareness month. So, what should you know about diabetes? Let's start with the basic types. Type 1, or juvenile onset, diabetes is caused by an absolute deficiency of insulin, which is why the treatment involves insulin injections. The type of diabetes that is in the media these days for its rapidly growing numbers is type 2, or adult onset, diabetes. Type 2 diabetes is a different ballgame- here, the problem is a resistance to insulin or a decreased production of insulin. Insulin is the key that opens the doors to cells,  allowing sugar to come from the blood and move into the cell to be used as energy. When that door wont unlock (because of resistance to insulin) the sugar levels build up in the blood and eventually cause damage in many parts of the body- the eyes, kidneys, nerves, blood vessels and heart.

What are symptoms of diabetes? Being hungry all the time, thirsty all the time,  having frequent urination, having an unexplained sudden weight loss or developing fatigue are the classic symptoms, but many people have no obvious symptoms. If you are overweight, especially if you have a family history of diabetes, go and see your doctor and get tested for diabetes. A simple fasting blood test  will tell the doctor whether or not your blood sugar is elevated. 

Want to find out more? Go to Diabetes.org, the website for the American Diabetes Association.

BOTTOM LINE: An estimated 23.6 million Americans have Diabetes, and 5.7 million of them are undiagnosed. Diabetes can be treated and possibly even prevented with early intervention, so stop worrying or wondering if you have diabetes- get to your doctor and find out! 

Can't sleep? Try this...

Insomnia. We've all had the occasional night or two when no matter what we try, we simply cannot fall sleep. Usually those sporadic nights have an identifiable stressor- a test, a job interview, or maybe it's related to travel. For theses infrequent situations, I have no problem with my patients taking a sleep aid (prescription or over-the-counter.) 

Chronic insomnia, however, is a whole different ball game. Every night becomes a challenge and by 3:00am you're beginning to panic realizing there is no way you'll be able to function well the next day. People fall into patterns of heavy caffeine intake in the morning to "get them going", then a "pick me up" afternoon coffee or soda, and then as bedtime approaches, a glass or two of wine to "relax and wind down" from the day. Most people recognize caffeine is a stimulant (and therefore disrupts sleep, even if consumed hours before bed). Alcohol, though a sedative, may help people relax and fall asleep, but realize that it disturbs the quality of sleep. So how can you break this pattern? Here are a few ideas that might help.

Start your day with exercise. Even a quick fifteen minutes of brisk walking will release adrenaline and help decrease your need for caffeine. Regular exercise is a wonderful way to release tension. Did you know exercising 30 minutes daily yields the same amount of mood enhancement as a low dose of an antidepressant? (Don't exercise just before bed, though, because as noted above, that adrenaline release will keep you up!)

Create a bedtime routine. If you have children, you know how important this is, and it works for adults as well. Take a warm bath or shower, appeal to your senses with relaxing aromatic bath soaps or gels, and then GO TO BED. Do not pass GO and collect $200. This means no stopping to unload the dishwasher, fold clothes, check email or watch television. If you want to read or watch t.v., do it before your shower. Get in bed, close your eyes, and consider some form of relaxing breathing or meditation. 

Cover your alarm clock. Check it three times before you cover it if you need to, but if it's covered, you'll break that habit of waking up at exactly 2:17am each night. Yes, you might wake up, but if you're not seeing the clock, it's easier for your brain to go back to sleep because you're not gearing up all the emotions that come with seeing that dreaded early morning time.

BOTTOM LINE: For the once a month sleepless night, go ahead and use a sleep medicine if you'd like, but when you've developed a pattern of needing sedatives every night and stimulants every day, recognize the habits that are aggravating the problem and make some healthy changes! If you're still not seeing improvement, talk with your doctor because it may be a sign of an underlying issue such as sleep apnea, restless leg syndrome, or depression.