Tool Tuesday!-Blender Ball

For patients who like to use protein powder and make protein shakes, one tool that they and I  have found to be useful is a "blender ball" bottle.  While "blender ball" is a particular brand, you could honestly use any similar type product that works for you.  A "blender ball" bottle is typically a bottle with a screw on lid that comes with a little metal whisk-like ball.  With the ball in the bottle, you basically pour in the amount of desired liquid, such as water, and then your powder.  It also has numbers on one side in case you have a specific amount you need for your shake.  You then make sure the closed lid is on securely and shake the bottle until all the ingredients are mixed completely and you get the desired consistency.  This tool is handy because you don't have to fumble with a spoon to mix your ingredients together.  You can  just put them in the bottle, screw the lid on, and shake to mix it as you go.

Motivational Motto Monday

This quote is really motivational to me because it makes me realize that if I truly want to accomplish a particular task or goal, then I have to make the time to work on achieving it.  I know that making time for certain things, like exercising or eating healthier, can be easier said than done considering how busy and hectic our everyday lives may already be for most of us.  However, I know if I truly want to lose weight, I will have to find the time to fit in the needed exercise as well as prepare healthier food choices and meals.  Since losing weight is truly important to me, I'm going to really focus on this motto and remember that I need to find a way, find the time, not find an excuse!  I hope you all are doing well in your weight loss efforts.  Keep up the good work and good luck!

How are you doin'?

Hello everyone!  I hope you all had a wonderful 4th of July and are doing well in general.  I don't know if it's just me but this year seems to be flying by and I can't believe it is already practically the middle of July!  I just wanted to touch base and let you all know how I am doing weight loss wise.  I am about 15 pounds down from my highest weight since starting my personal weight loss regimen and my next "mini" goal is to lose another 5 pounds by the middle of August.  In order to help me achieve this goal, I have decided to work on three areas for the next few weeks.  My top three "target areas" (don't be surprised if they look pretty familiar to you-haha) for the rest of this month and for August are as follows:

1) Reduce eating out during the work week-In the past, my coworker and I would go out to eat lunch on almost a daily basis.  Recently, however, we have tried to really cut back on it not just to help reduce calories but to reduce spending as well.  We now try to only go out for lunch on Mondays and the rest of the week, we bring lunch to work.  Whenever I do go out to eat, I still try to follow my "tips and tricks" that I mentioned in one of my previous entries to help me make healthier food choices at restaurants.
2) Increase my amount of exercise-Because of my busy schedule these past few months, it has been really difficult for me to have a consistent weekly exercise regimen.  Since my time constraints have increased in the recent months, I finding myself only getting to exercise once or twice some weeks up to five times on a few "good" weeks.  However, I know that exercise plays an important role in losing weight and since it is important, I need to make the time for it on a regular basis.  For the rest of this month and into August, I am going to work on doing a minimum of three exercise sessions a week.  Even though my schedule is not going to get any less busy anytime soon, my next goal is to get my exercise up to 4-6 times a week consistently in the upcoming months.
3) Decrease my processed sugar intake-In all honesty, I can have a massive sweet tooth and that is one of my major diet weaknesses.  However, especially with an abundance of fruits being in season during the summer, I am trying to eat more fresh fruits whenever I face a sugar craving.  Even though fruits have their own natural sugars in the form of fructose, they also contain many vitamins and minerals that are beneficial for the body.  That fact generally cannot be said about candy bars and other processed sources of sugars such as pastries and desserts.

I know that it is almost half way over but would you say are your "mini-goals" or "target areas" for July?  If you haven't decided on any yet, remember to keep in mind that it is also never too late to come up with some to work on for the next few weeks and upcoming months.  In the meantime, good luck and also please remember to stay positive!

A Motivational Motto Monday

I love motivational mottos especially when I'm trying to lose weight.  I feel like there is so much negativity out there in the world that it is easy to get caught up in it and easily see mainly the "bad" things.  I personally believe that this negative thinking is what contributes to many people abandoning their weight loss efforts especially when they don't feel they are losing enough weight fast enough.  Although, it also doesn't help that many people usually have super high or even unrealistic expectations to start off with when it comes to their weight loss goals or efforts.  
Since deciding to start trying to lose the weight that I gained last year, my progress has been slower than I would have liked it to be despite making positive lifestyle changes.  This means I've had my share of disappointments and discouragements over the last few months, but I still try to remain positive.  Trying to stay positive and optimistic is why I like trying to keep motivational mottos around me.  I feel like they help to be keep me encouraged and remind me not to give up on my efforts.  I've decided that I'm going to try to post some future entries with simply mottos that I come across and find motivational and that I hope you may find inspirational as well.

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!