Often one of the health problems that accompanies obesity is back, knee, hip, and foot pain. A lot of the time, this is because of the added stress to your back, feet and joints from the additional weight. The pain can make you miserable, and really put a damper on some of your physical activity.

One possible solution you might want to explore is an orthotic insert for your footwear. There are several different kinds of commercially produced inserts available in department stores, supermarkets and drugstores, and they may provide the relief you’re looking for.

However, if you don’t find the needed relief from these products, you may want to talk to a health professional such as a podiatrist, orthopedic specialist, or chiropractor about custom-made orthotic inserts. Normally you’ll be asked to come in for an examination, and they can assess your condition. If indicated, they can also proscribe custom inserts that will help stabilize the foot and bring relief to other areas of your body. Now, you may say, “Well, my feet don’t hurt – it’s my back (or my knees, or my hips).” But, it’s often the case that an imbalance in the feet is the source of pain in other areas of the body.

The big difference between commercially produced and custom inserts is that it isn’t a “one size fits all” approach to the problem. Inserts are prescribed only after a careful examination and assessment. And, they can be fitted for your work, dress, or casual shoes.

Obviously one of the ways to alleviate pain is to eliminate excess weight. But, while you’re working towards that goal you may want to check out custom orthotic inserts. They could make everyday activities a little more enjoyable, and help put a new spring in your step!

If you’ve decided to start working out at a gym, health club or fitness center, or join an exercise class or program, congratulations! Health and medical professionals agree that regular exercise provides a number of great benefits. It strengthens your cardiac and immune systems, increases your muscle tone, relieves stress, and, of course, helps you to burn calories and lose weight.

The first thing to do if you’re thinking about beginning an exercise program is to talk to your doctor. If you have any kind of medical conditions be sure to consult with him or her to make sure the type of exercise you’ll be doing won’t cause any health risks.

Once you’ve gotten the ok from your doctor, it’s time to start thinking about where, and how, you want to work out. Today, there are a host of choices to explore. The first step is to decide what types of workouts you want to try. Do you want to do only aerobic or “cadio” workouts? Weight and strength training?  Or, a combination of both? Most heath and fitness experts agree that a combination of aerobic and weight training provides the best overall results. Let’s look at some of your options.

Gyms, health clubs, and fitness centers.
When you first walk into a health club or fitness center, you might be intimidated by the amount of equipment that you see. Don’t be. Each piece of equipment has a purpose, and if it’s the right place for you, the staff will guide you and help decide what will work best for you. (More about that in a minute.) The aerobic equipment usually includes elliptical and step machines, treadmills, and stationary bikes. Weight and strength training includes a combination of free weights (dumbbells and barbells) and machines that target specific areas of the body. They also usually offer a variety of aerobic classes and one-on-one personal training from facility employees and can recommend outside trainers. Some offer other amenities such as steam rooms, saunas, spas, a pool, or racquetball courts.

It’s important to decide what exercise options you might want, ask some questions, and check out the facility. How many staff members work there on a daily basis? Find out if they’ll explain how the equipment works, and what the correct ways are to use it. And, make sure they’ll give you the help you’ll need for as long as you need it. What’s the membership fee and are classes included?  Can you pay on a per-visit basis? Many clubs and centers have a 30-day introductory offer that allows you to try them out before you make a commitment.

The YMCA 
Your local YMCA usually offers many of the same workout options that fitness centers and health clubs do, plus I’ve never known a “Y” that doesn’t have a pool. And, they also have special membership programs for families and couples.

Just for Women
Over the last several years, there has been an increase in fitness centers that specifically cater to women. They offer “circuit” workouts that combine cardio and strength training (usually about 30 minutes). One of the big attractions is that they have full-time trainers on staff that will guide your through your workout, or you can participate in a scheduled session. These centers are popular with women because they’re less intimidating than bigger clubs, and they tend to have a diverse membership made up of women from all walks of life.

No matter where you decide to start your exercise program, it has to feel right for you. The biggest factor to overcome is the initial intimidation of walking into any gym, club, or health center. Remember, no one was born knowing how to work out. And once you start, you’ll be taking a big step towards improving your health and your life.

In upcoming blogs, I’ll discuss some other topics that will help in your workouts like maintaining your motivation by getting a partner to come along and the pluses and minuses of using a personal trainer.

One of the best tools to assist you in your weight loss goals is the nutrition label on the foods that you buy. It contains information that can help you make smart choices when trying to purchase healthy and nutritious options for meals and snacks.

In 1974, the U.S Food and Drug Administration developed voluntary guidelines for food labeling, and in 1994, the FDA issued a comprehensive set of regulations that required labels to list nutrition content on almost all foods, including meat and poultry. Along the way, the guidelines have been modified, but, with certain exemptions, almost any types of foods or beverages you purchase in stores – even bottled water – have the nutrition facts (usually on the back or side of the packaging) printed on the label.

There’s a lot of information packed into the nutrition label, and usually everyone looks at the total amount of calories. But there are other ingredients that you have to keep an eye on, like sugar and salt, which can affect weight loss and gains.

Here’s a rundown on a few things to consider when you’re reading the label:

• Calories: These are normally listed first, and it’s usually the first thing everyone reads on the label. Yes, calories are important, but also look right below it and you’ll see the heading “Calories from Fat.” It’s also important to check this out as well. It will give you a good idea of exactly what the ratio of fat is in the food you’re eating.

 

• Fat: This is usually broken down into 3 categories: Saturated Fat, Unsaturated Fat, and Trans Fats. It’s best to avoid saturated fats and look for unsaturated fat. One of the newer listings is trans fats. Trans fats should be avoided because they play a big role in elevating cholesterol. In fact, more and more food companies and restaurant chains are eliminating trans fats because of the role they play in cholesterol levels. You may have heard that even some cities and states are banning the use of trans fats in food. A good rule to follow when looking at the fat percentage on the label: less is better.

 

• Cholesterol: Again, a good rule to follow is less is better.

 

• Sodium: This is one of those ingredients that sometimes people skip over. Don’t. If you’re a careful label-reader, you might be surprised that a lot of prepared foods, especially microwaveable dinners, soups, sauces, breads, grain products, desserts, and, of course, snacks, have high sodium levels. Look at the label of some “low-fat” or “lean” foods and you’d be surprised at the amount of sodium they contain. Sodium promotes water retention, and can be especially harmful if you have an ongoing health condition such as high blood pressure.

 

• Sugars: This is another ingredient that is sometimes overlooked, especially in prepared dinners and soups and sauces. For example, you might be surprised how much sugar is found in some spaghetti sauces. Most sugars are empty calories, and can be a hidden contributor to weight gain.

 

Remember, if you have an ongoing health condition, or have had weight-loss surgery, be sure to consult your doctor to see what dietary restrictions you may be required to follow. And, with some careful label reading, you’ll have another ally in your weight loss goals.

Now that summer is in full swing across the country, it means that for most of us, we’ll be experiencing some high temperatures. At the end of last week, and the beginning of this one, we got a taste of things to come as the most of the country experienced oppressive, record-breaking temperatures and humidity.

When the thermometer starts edging up, and the humidity feels like a wet blanket, it’s important to take steps to stay cool and protect yourself against the effects of the heat, which can result in serious conditions such as heat exhaustion, or worse, heat stroke.

And, if you have any medical conditions such as respiratory problems or severely high blood pressure, it’s especially important to protect yourself. Most of us work in air-conditioned offices and have it in our homes and our cars. Staying in an air-conditioned environment is one of the best ways to beat the heat. But, if you don’t have air conditioning, consider taking in a movie for a few hours to help you cool down. Here are some other tips to stay cool:

• Limit your activities during the hottest times of the day, especially if you have ongoing health problems such as respiratory or cardiac problems, or high blood pressure.
• Drink plenty of fluids to replace any you lose from sweating, but stay away from alcoholic or sugary drinks.
• Try to wear loose-fitting, comfortable clothing.
• Leave the windows of your car open a crack when you park, and try to park in the shade. Or, get one of those folding screens that you can but on the dashboard to block the sun. When you come back to the car, open the windows and let it cool down before you get in. (The temperature inside a closed automobile can reach over 120 degrees!)
• Learn to recognize the symptoms of heat exhaustion and heat stroke. Dizziness, rapid heartbeat, profuse sweating and nausea are a few. If you begin experiencing these symptoms seek medical help. It’s better to be safe than sorry.

Weight-loss surgery is one of the most important decisions you’ll make in your life, and there are a number of factors to consider. First, weight-loss surgery is an “elective” procedure. Unlike other surgical procedures that may be required in response to an immediate health problem or illness, you are not necessarily limited to hospitals or medical facilities where your doctor or a particular specialist or surgeon is on staff. It also means that you have choices about where you choose to have the surgery, and who will perform your surgery.

It’s important to talk to your doctor if you’re considering this type of surgery. But, it’s also important to do some research on your own. Investigate your surgical options. One good place to start is the Internet. When you’re looking for weight-loss surgery providers, have a list of questions that you want answered. How experienced is the staff and/or affiliated surgeons? What is their success (and failure) rate? What type of clinical support do they provide before and after surgery? How much is it going to cost, and will your medical coverage help pay for it?

One option I’d like to suggest is looking into the New Hope Bariatrics® Obesity Surgery Centers and their network of surgical partners.  New Hope Bariatrics® specializes in one type of weight loss procedure using the LAP-BAND system.  You may have read about it in one of my earlier blogs. The surgeon uses a laparoscopic procedure with smaller incisions and places an inflatable band around the upper part of your stomach. The people at New Hope are compassionate and really care about enhancing your quality of life. And, they’re expanding their affiliated surgical partners throughout the United States, so if there isn’t a center near you now, there may be soon. You can get a lot more information by visiting their website, www.newhopetoday.com.

Again, it’s important to consider all your options But I’d suggest visiting the New Hope website. It’s very comprehensive and will answer a lot of questions you may have about one of your weight-loss surgery options.

After looking at a lot of the information out there – articles, websites, blogs, etc. about trying to set weight loss goals and stick to them, I’ve found a great piece of advice that I’d like to share with you. It’s very simple, and it takes very little physical effort, but a lot of mental resolve. It’s time to stop thinking of the way you eat as a “diet”, and instead put yourself in the frame of mind that you are now ready start on a journey that’s going to be a major lifestyle change.

I think using the word “diet”, as in “No, I can’t eat that, I’m on a diet,” is one of the reasons that going on one often doesn’t produce the desired weight loss results. Or, you fall victim to the “yo-yo effect”, losing weight only to have it come back again a few months later. Now it’s time to say, “No I can’t eat that because I’m starting a new way of thinking about my life and my goals.” When you think of yourself as being on a “diet,” it means that there’s a beginning and an end. Once it’s over, then you’re released from the responsibility and restrictions you faced when you were “dieting.”

It’s time to set some new goals and begin some changes that will stay with you for the rest of your life. And, it’s ok if you slip – you can’t beat yourself up if you hit a bump in the road. Just don’t let the bump knock you off this new journey you’re starting. So, when you say, “I can’t eat that,” don’t think of it as denying yourself – instead think of it as rewarding yourself with a gift that’s going to be part of a great new life.

For many people, trying to lose weight can be frustrating, and at times, downright discouraging. Maybe you’ve tried almost every kind of diet, whether it’s a formal program, one you’ve read about in a book, magazine, or been told about, and found that you lose weight only to regain it later when your diet ends. Or maybe you’ve tried popular medications or diet pills, with the same results and some unpleasant side effects. This usually leads to more dieting, and the cycle begins again. It’s the appropriately named “yo-yo effect.”

Well, you’re not alone. Several studies have shown that patients on diets, exercise programs or medications are able to lose approximately 10% of their body weight but tend to regain two-thirds of it within one year and almost all of it within five years.

If you’ve reached the point where nothing seems to work, and you’re concerned about how obesity is affecting your life and your health, then you may want to consider weight-loss surgery.

I want to suggest a solution that you can discuss with your doctor. It’s called the LAP-BAND® System, and it’s helped hundreds of thousands of people take back control of their weight and their life. It’s far less invasive, with fewer risks and side effects than other obesity surgeries. Surgeons use laparoscopic techniques with smaller incisions to place an inflatable band around the upper part of your stomach. The new, smaller upper stomach pouch and a narrowed stomach outlet mean that there’s less room for food and you feel full and satisfied after a small meal. There is no intestinal rerouting or cutting or stapling of your stomach wall or intestines, and your recovery time and hospital stay are much shorter. In fact, the LAP-BAND System can even be performed in an outpatient setting, so people are back home within hours not days. And, unlike other obesity surgeries, the LAP-BAND System is adjustable and reversible.

One of the pioneers and leaders in the industry is the NewHope Bariatrics® and their network of clinical partners. Working with surgeons dedicated to weight loss, the NewHope Bariatrics program starts with education and counseling, and then helps you to reach and maintain your goal through aftercare programs and long-term clinical support. Each week, I’ll be brining you more news about their programs, innovative solutions, and success stories of patients who have reclaimed their life and their health.

Now that the summer is in full swing, it’s a perfect time to add low fat, nutritious, great-tasting fruits and vegetables to your diet. You can find them in your local supermarkets, farms and roadside stands, or even in your backyard or a window box, if you choose to plant your own. And, as the season progresses, you’ll have plenty of options to choose from.

First, a quick note on growing your own vegetables and fruits. It doesn’t mean that you’ll have to spend hours planting, watering, and weeding, or that even you need a backyard. A couple of tomato or other vegetable plants in a pot on your patio or in a window box can give you weeks of fresh veggies to add to your meals. And, they require little more work than regular watering and plenty of sun. There’s a wealth of information on the Web about growing vegetables and fruits in small spaces.

No matter how you get them, fresh summer fruits and vegetable can bring delicious, healthy options to your meals and snacks. Reach for a piece of fruit to satisfy that sweet tooth, or add a side of fresh vegetables to your regular meals. Here are a few suggestions:

• Bite-sized pieces of watermelon or cantaloupe stored in a container in the refrigerator stay fresh and provide a quick, easy snack.
• Cut up a fresh tomato and cucumber and add your favorite low-fat salad dressing or some low-fat or nonfat plain yogurt for a tasty salad.
• Start with some fresh string beans or yellow beans, add water, pop in the microwave for 2 or 3 minutes, then add a teaspoon of margarine or butter when done for a delicious side for your meal. (You can do the same with yellow squash or zucchini).
• Combine fresh peaches, strawberries, cherries, and raspberries for a great fruit salad.

Those are just some suggestions, and I hope you’ll come back to visit and share some of your recipes and ideas.

Remember, if you are on a special diet because of an ongoing health condition, be sure to check with your physician to find out if there are any restrictions on the amount or type of vegetables or fruits you can eat.

First, I’d like to talk a little bit about obesity. Obesity is actually a disease, and it’s estimated that it affects over a quarter of the adults in the United States. It’s one that can cause serious health problems, and is, in fact, more damaging to your health than smoking or alcohol abuse. Associated with about 112,000 deaths each year in the US, obesity is a major risk factor in serious medical conditions such as Type 2 diabetes, hypertension, heart disease, stroke, sleep apnea, respiratory problems, cancer, osteoarthritis and joint problems.

There’s sometimes confusion about the differences between the terms overweight and obese. Overweight and obesity are both labels for ranges of weight that are greater than what is generally considered healthy for a given height.  Excess weight may come from muscle, bone, fat and/or body water. Bodybuilders or athletes may be considered “overweight” because they have a lot more muscle, which is heavier and denser than normal tissue. But many people who are overweight are also obese. There are ranges in weight that have been shown to increase the likelihood of certain diseases and other health problems. One of the most severe stages of obesity which poses the most health risks is known as morbid obesity. Morbid obesity is defined as being at least 100 pounds overweight, or having a Body Mass Index (BMI) of 40 or greater. However, it’s important to understand that health risks begin to increase with a BMI of just 27. BMI is determined by a formula that divides your body weight by the square of your height in inches. Sound a little complicated? Just click on this link to see a chart that will show you your BMI.

Here’s where one of the big misconceptions comes in. Obesity doesn’t mean you’re out of control, or a weak person. It is a complex, chronic disease. Weight gain can be caused by a number of factors, including your eating and social habits, amount of physical activity, heredity, pregnancy, changes in metabolism, or even emotional stress. The good news is that it can be conquered.  In fact, medical studies have shown that losing weight not only greatly improves your overall health and lowers your risk of disease, but also can completely reverse and eliminate one of the biggest risks facing obese adults: Type 2 diabetes.

One of your most important partners as you move forward with your weight-loss plan is your doctor. He or she can guide you with diet and exercise advice and help you set realistic goals. And, I hope this blog will be another. Every week, I’ll be posting useful information, news and success stories that will help support you as you begin this great new phase in your life.

Welcome to The LAP-Band Life Blog, the most comprehensive blog site concerning weight-loss surgery, the LAP-BAND System procedure, and healthy living.