Don't despair and find a good pair!

Hi everyone! I hope that you all are doing well and had a wonderful weekend.  For this Tips/Tools Tuesdays, I am going to focus on a tool that anyone who is trying to lose weight should use, which is a good pair of athletic shoes.  A good pair of athletic shoes doesn't have to be a specific brand or costly, but it should be comfortable for you to wear.  In my opinion, it's not worth spending $200 on a pair of shoes that only look good but don't fit properly or end up hurting your feet.  This can also be said for shoes that are on sale or the clearance rack.  However, if your budget allows and you are into several different activities (e.g. running basketball, aerobics, etc) you can consider investing in several pairs of shoes and have one for each specific activity.  Shoes can make the difference between being able to comfortably perform an activity especially for a longer period of time or having to stop it early because your feet are aching.  Good and properly fitting shoes for your feet type can also help to prevent injury by providing stability or avoiding issues such as overpronation.  Overall, when looking for athletic shoes, take the time to find the right pair that work for your budget, your activities, and most of all, your feet.  For those of you who feel it may be time to find a new pair of shoes, please feel free to check the WebMD article (http://www.webmd.com/fitness-exercise/features/how-choose-athletic-shoes) that I included down below, which outlines 10 tips for choosing a good pair of athletic shoes. Good luck and good shoes!

10 Tips for Choosing Athletic Shoes

Proper-fitting shoes make all the difference whether you walk or run.

By Christina Frank

Reviewed by Louise Chang, MD

Running and walking are among the purest, most natural forms of exercise around. With newfangled innovations like Freon-filled midsoles and pump-it-up tongues, it's knowing which shoes to buy that seems to require an advanced degree.

Choose the wrong athletic shoes and you could end up lying on the couch nursingshin splints or aching heels instead of enjoying a brisk walk or run.

While most specialty sport-shoe stores have knowledgeable staff to guide you, you'll be a few steps ahead of the game armed with some basic knowledge about your feet and their specific needs. Here is some expert advice to heed before buying new footwear:

Don't make shoes multitask. Walking shoes are stiffer; running shoes are more flexible, with extra cushioning to handle greater impact. If you do both activities, get a pair for each one.

Know your foot. Sure, we've all got 10 toes and two heels, but beyond that, feet come in a variety of shapes -- and knowing your foot's particular quirks is key to selecting the right pair of shoes. Most major brands now offer a model to suit every foot type.

One way to determine your foot's shape is to do a "wet test"--- wet your foot, step on a piece of brown paper and trace your footprint. Or just look at where your last pair of shoes shows the most wear.

If your footprint shows the entire sole of your foot with little to no curve on the inside -- or if your shoes show the most wear on the inside edge -- it means you've got low arches or flat feet and tend toward overpronation -- meaning your feet roll inward. Overpronation can create extra wear on the outside heel and inside forefoot. You'll want a shoe with a motion-control feature and maximum support.

If the footprint shows only a portion of your forefoot and heel with a narrow connection between the two -- or if your shoes wear out mostly on the outside edge -- you have high arches and tend to underpronate (also called supinate), meaning your feet roll outward. Underpronation causes wear on the outer edge of the heel and the little toe. Look for a cushioned shoe with a soft midsole.

You have a neutral arch if your footprint has a distinct curve along the inside and your shoes wear out uniformly. Look for a "stability" shoe, which has the right mix of cushioning and support.

Feet Change

Measure your foot frequently. "It's a myth that foot size doesn't change in adults," says Steven Raiken, MD. "It does change as we get older, so have your feet measured twice a year. Sizes also vary between brands, so go by what fits, not by what size the shoe is." Raiken is director of the foot and ankle service at the Rothman Institute at Thomas Jefferson University Hospital in Philadelphia.

Shop toward the end of the day. Feet swell over the course of the day; they also expand while you run or walk, so shoes should fit your feet when they're at their largest.

Bring your own socks -- the ones you wear while running or walking. If you wear orthotics, bring those, too. Shoes need to fit with the orthotic inside.

Don't believe in breaking in. Running and walking shoes should feel comfortable right away, Raiken tells WebMD. Walk or run around the store a bit to make sure they feel good in action.

Use the rule of thumb. There should be about 3/8-1/2 inch between the front of your big toe and the end of the shoe -- about a thumb's width. The heel should fit relatively tightly; your heel should not slip out when you walk. The upper part of the shoe -- which goes over the top of your foot -- should be snug and secure, and not too tight anywhere. The American Academy of Orthopaedic Surgeons writes that when fitting in to an athletic shoe you should be able to freely wiggly all of your toes when the shoe is on.

Understand the bells and whistles. Some models of running shoes look better suited to a space mission than a run in the park, but some of those groovy-looking features actually serve a purpose. Clear inserts, filled with gel, Freon, or air, provide extra shock absorption, as do those springy-looking things. These features are especially good for people who tend to get heel pain, says Raiken, and not so good for people whose ankles twist easily, as shoes with extra cushioning tend to provide less traction.

Some shoes allow you to pump up the tongue, which lets people with difficult-to-fit feet achieve a more customized fit.

Don't over- or underpay. Good-quality running and walking shoes are fairly pricey -- and usually worth it. "A $15-shoe will not be as good as an $80-shoe," says Raiken. But you'll pay a premium for super-fashionable styles or those associated with a celebrity -- and they won't be any better for your feet.

Know when to replace them. The average pair of running shoes should be replaced after about 350-400 miles of use, says Clifford Jeng, MD, a foot and ankle surgeon at Mercy Medical Center in Baltimore, Md. Better yet, go by how your shoes look and feel. Once the back of the sole is worn out or the shoe feels uncomfortable or less supportive, it's time to take those tootsies shopping again.

Update Time-New Project

Hi everyone!  Sorry for the lack of posts the past few weeks but I've had a pretty busy month.  I have a new project that I am currently working on for our clinic.  I'm planning to do sort of a monthly blog, but in poster board form, and with personal pictures.  I plan to post this board in our clinic so that way our patients can see my progress, tips/tricks, and obstacles in a firsthand way.  I'm excited about designing the initial poster board and I'm trying to have it completed by the end of this month.  I hope you all are doing well and I plan to have another entry for you next week, most likely a Tools/Tips Tuesday :).  Until then, I hope you all have a safe Memorial Day weekend!

Tip Tuesday :)

Small disclaimer:  Any of the Tips or Tools that I mention in Tips/Tools Tuesdays is one that I may follow or use but that does not mean that you have to use them if you do not wish to do so. These tools or tips, while helpful in my own experience, are not required for weight loss and I do not endorse any particular brand or company.  Please also keep in mind your own experiences with them may differ from mine.


Hey everyone!  I hope that you had a wonderful weekend.  Today's entry is going to be my first Tips/Tools Tuesdays. This first tip is one that might be particularly helpful for those of you who still eat out at sit down restaurants especially ones that you know offer large portions or if there are not a lot of healthier entree options.  When you order your meal, ask the server if they could put half of it in a to-go box for you to take home and only bring the other half to the table.   By having only half the portion brought to the table, it may help to keep you from overeating during the meal and in one sitting.  Another tip that could help reduce the likelihood of overeating would be to eat a small simple side salad for an appetizer (avoid toppings such as croutons, bacon bits, rich creamy dressing, etc.) and drink a full glass of water prior to your main entree.  A final tip would be to have water rather than soda or sweetened drinks (such as cocktails or sweet tea).  This tip may not only may this save inches on your waistline, it will save you dollars on your bill!  I know it is hard not to eat out at restaurants at times, especially for events like special occasions, but I hope that you find these tips useful next time you go out to eat.  I'm definitely going to try to start using them more often myself.  Good luck and stay positive!

Tips and/or Tools Tuesdays :)

Hey everyone!  I just wanted to let you know that I'm going to try having a few upcoming entries called Tip Tuesdays or Tool Tuesdays where I will post a tip or tool (or both) that I may have found useful in helping me with my weight loss.  Hopefully, they will also be helpful to you as well.  If you have any tips or tools that have been of benefit to you, please feel free to let me know also.  Be on the lookout for the first Tip/Tool Tuesday soon and in the meantime, remember to stay positive!

Update Time :)

Hey everyone!  Just wanted to do an update on how things are going for me.  I actually talked to a couple patients over the last month who said that they have read my blog and found it helpful.  One patient mentioned that she felt much better coming to a weight loss clinic knowing that one of the providers is going through what she is going and can relate to her as a patient.  When she told me that, I found it very inspiring as well as motivating for me to continue my weight loss efforts.
      This past month or so I was having issues with my right foot hurting.  The pain was making it very difficult to walk not to mention run/jog so I'm really disappointed about the set back in training for the 5K especially considering it's less than a month away now.  Right now, the pain in my foot has definitely improved but it still happens intermittently so it's still a hindrance to my preparing for this run.  I'm trying to stay optimistic that I will feel prepared enough to complete the race in a few weeks but if I don't, sad to say, I may have to defer doing a 5K until a little bit later in the year.
      On a more positive note, I had lab work done and the majority of my results were considered within normal limits so I restarted most of my medications that will help with my weight loss.  Since restarting my medications last week, in addition to trying to watch my diet and increase my physical activity, I have lost 3 pounds.  I've noticed that some of the clothes that no longer fit me when I gained all my weight last year are fitting me now though I will probably have to lose a few more pounds before they are not on the tight side.
       My main mini-goals for the rest of this month are to continue to train for the 5K (as long as my foot tolerates it) and to lose 5 more pounds by the end of the month.  I know 5 pounds may not seem like much, but considering my weight loss has been on the slower side, I feel that it is a realistic goal.  I hope that the numbers of the scale continue to go down and that my clothes start to fit better though.  I also hope that you all are doing well too.  Good luck and stay positive!

Knowledge is Power

I went to conference on obesity that was given by the American Society of Bariatric Physicians (ASBP) this past Saturday.  Even though I already knew a good amount of the material that was presented during the conference, there was a lot of information that was really eye opening for me.  Most people think that losing weight is just a matter of eating less and exercising more, but what many people don't realize is that there is much more to the "science of obesity" than simply those two contributions.  Weight, whether losing or gaining it, can be influenced by many different factors such as stress, amount of sleep, hormones, and certain medical conditions just to name a few. I think the general population should understand that obesity can be a complex condition that can not always be "cured" or "treated" so easily or quickly.  For many people, coping with obesity, even after losing weight, can be a life-long battle.  An argument can also technically be made that our modern way of living has made it much easier to gain weight with everything from ridiculous large portion sizes of unhealthy entrees at restaurants to technology helping to facilitate a sedentary lifestyle.  Like with many aspects of medicine and healthcare, the management of obesity is often evolving as more research is being conducted and new data is found.  I'm glad that I was able to attend this conference because I feel that by learning more about obesity, such as its contributing factors as well as management techniques, I gain a better understanding of it.  I hope to be able to utilize newfound information to formulate improved methods for managing obesity, not only for patients, but also for myself.  I also hope to be fortunate enough to attend more conferences in the near future.  In the meantime, I'm going to use some of the knowledge I gained from this one in some of my future blog entries so stay tuned (and also remember to stay positive!).

Little Diet Do-Overs

In addition to already trying to limit eating out (especially fast food!), a change in my diet that I have been working on this month has been trying to significantly cut back on red meat and pork as well as fried foods.  I am pleased that I have not eaten beef for the past three weeks and have only eaten pork once.  However, while I have definitely reduced my intake of fried foods, I personally feel that I can cut back on the amount even more significantly to once a week.  I am also trying to increase my water intake on a daily basis to a more adequate amount of at the very least 64 ounces (eight 8 ounce glasses of water).  In addition to continually improving upon these changes, next month, I am also going to work on decreasing how much rice I eat, and whenever I do eat it, I'm going to try to make it brown rice instead of white.  For me, I hope that by making small changes at a time on a monthly basis, it will be easier to stick to them in the long run and have them become more permanent positive lifestyle habits versus trying to do a major dietary overhaul all at once.  I also hope that you all are doing well in making the changes you need to help continue your weight loss progress.  Good luck and stay positive!