Friday, 28 July 2017 21:06

Get six-pack abs and never do crunches

Crunches and sit-ups used to be the go-to exercise for those pursuing six-pack abs, but we know a lot more about the effects of those movements on the body. Crunches are one of the worst exercises for the lower back and can contribute to herniated disc injuries. And if you’ve already had surgery for a herniated disc like me, crunches can bring back that pain in the lower back. That’s why in my pursuit of six-pack abs I’ve ditched the crunch, but still manage to find exercises that blast the abdominal region without causing lower back pain. Here are six exercises that will make your six-pack pop without hurting your lower back.

1. The ab wheel

Instead of doing weighted crunches, which put even more pressure on your lower back than your upper-body weight already does, I substitute a 1 minute ab workout on the ab wheel.

 

Weighted crunches are just like any other weightlifting exercise: they build muscle, but sometimes sacrifice flexibility and even cause injury. While it’s important to build the abdominal muscles in order for them to be seen, it’s far more important to lose body fat, and you can’t just target abdominal fat. That’s not how fat-burning works. In order to show off your six-pack abs, your body fat needs to be between six and 13 percent, so you can do all the crunches you want and never see your abs.

 

That’s why you can get away with doing a more controlled exercise that you will feel in your abs and not your back. By “controlled” I mean it requires entire body control and tends to work your core muscles. Add controlled exercises like the ab wheel into a workout regiment that’s already designed for burning a lot of fat, and you won’t miss the crunches at all.

2. Boat pose

Another exercise that requires total body control and works the abs is the boat pose. This is where you lean back from a seated position with your feet suspended in the air and your hands at your sides. Do this for a minute and you’ll feel your abs going to work to keep your feet suspended, but your lower back won’t bark at you because there’s no movement involved with the lower back. Your back should be straight the entire time.

3. Crunchy frog

Another controlled exercise that’s a play on crunches, the crunchy frog starts from the boat pose, but with your arms outstretched at your sides. Then you bring your legs into your chest and wrap your arms around them before returning to boat pose and repeating the action. This variation on the crunch doesn’t force you to lift your upper-body weight using your lower back as the fulcrum. Instead, you lift your lower-body weight using your butt as the fulcrum. It’s a fantastic exercise that you will feel working all six muscles in your six-pack abs, as well as the lower abdominal muscles.

4. Bicycle crunches

Unlike traditional crunches, bicycle crunches don’t require your lower back to act as a fulcrum to lift your upper-body weight. Instead, alternately bringing your legs back towards your chin, and with your hands behind your head, turning into your leg and touching your opposite elbow to your knee takes pressure off the lower back. They can also end up being quite the cardio workout that will burn a ton of fat if you do them quickly, but a controlled motion is always best to avoid injury.

5. Leg Lifts    

Again, avoiding the lifting of your upper-body weight while using your lower back as a fulcrum is the key to avoiding lower back pain. While leg lefts use your lower back as a fulcrum, you’re lifting your lower-body weight rather than your upper-body weight, which is easier on the lower back than traditional crunches.

 

Just lay flat on the floor and slowly lift your feet to a 90-degree angle. Then slowly lower them back to the ground. You’ll feel this working your entire abdominal region and the upper part of your thighs and your back won’t be barking because of leg lifts.

6. Forearm plank (with variations)

More and more people are using static exercises like the forearm plank in the place of crunches. Why? Because there’s no movement, which means no risk to joints or the back. It’s also really difficult.

 

Push-ups have been a staple exercise for such a long time because they safely build muscle in multiple muscle groups. You can feel push-ups working your chest, biceps, triceps, abs and even upper back -- and all you’re lifting is your own body weight. Well, forearm planks are similar, except instead of lifting your body weight, you’re suspending it.

 

Get in a push-up position but lift yourself up by your forearms and stay there for a minute. It will be one of the hardest exercises you do -- until you try the variations of the forearm plank.

You can work the sides of your abdominal region by supporting your body weight on just one forearm. Put your left forearm on the ground and turn sideways, looking to your right and keeping the side of your left foot planted on the ground. Keep your back straight while suspending yourself. Stay in this position for a minute, if you can. Then do the other side.

 

Again, building up your ab muscles is only half the battle (or a third of the battle, really). Your six-pack abs will never be seen if you don’t burn the fat around those muscles, so work in 20-minute sprint sessions or jump rope interval training to shed that fat.

 

Of course, none of this does any good if you’re not focusing on nutrition as well. You can do all the ab exercises you want, but you won’t get any closer to showing off your six-pack abs if you keep eating fatty foods or too many calories.

 

The pursuit of six-pack abs is like the game of golf with calories being the strokes. You can limit your strokes on the golf course in two ways: through your short game and your long game. You can focus on chipping and putting or driving off the tee, but one without the other is still going to inflate your score. Focus on both and you’ll start shaving strokes. Focus on both exercise and nutrition and you’ll start shaving calories, allowing your six-pack abs to show.

 

Consuming tons of protein will also help. Whey protein is especially best after workouts because it not only feeds your abdominal muscles but helps you burn fat when you’re not working out. Getting enough sleep is also important, as is eating within an hour of waking up. Also, breakfast should be your biggest meal of the day, with lunch next largest and dinner the smallest. Snacking is most important, as smaller meals and more snacking increases your metabolism to burn fat all day.

 

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If you like this, you might like these Genesis Communications Network talk shows: America’s Healthcare Advocate, The Bright Side, The Dr. Daliah Show, Dr. Asa On Call, Dr. Coldwell Opinion Radio, Good Day Health, Health Hunters, Herb Talk, Free Talk Live

Published in News & Information

Ice used for soft drinks at leading fast food chains in the UK were found to contain bacteria usually seen in fecal matter.  This comes weeks after the same BBC investigation found similar contaminated ice at Starbuck’s, Caffe Nero, and Costa Coffee.

 

On the TV Show Watchdog, BBC reported more than half the samples tested at food chains including Burger King, McDonald’s and Kentucky Fried Chicken (KFC) contained coliform bacteria, or bacteria that colonize intestines.  Harmful bacteria, such E. coli, however was NOT found according to a spokesperson for McDonald's.

 

So even though the bacteria discovered would not harm humans if ingested, the potential for a dangerous pathogen exposure is there.

 

Samples were taken from 10 random store locations for each of the fast food chains.

 

Of the samples tested on McDonald’s ice machines, 3 out of 10 samples were contaminated.  At Burger King, 6 out of 10 samples tested positive for coliform bacteria and at KFC, 7 out of 10 tested positive.

One theory is the cleaning of the machines and/or handling of the ice is done with direct human hand contact which could have fecal contamination from poor hand washing after bathroom use.

 

The contamination issues hopefully prompted chains in other countries, such as the US, to reevaluate their procedures on ice and cup handling.

 

 

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LearnHealthSpanish.com / Medical Spanish made easy.

 

Daliah Wachs, MD, FAAFP is a Board Certified Family Physician. The Dr. Daliah Show , is nationally syndicated M-F from 11:00 am - 2:00 pm and Saturday from Noon-1:00 pm (all central times) at GCN.

Published in News & Information

Last week, when we were told Senator John McCain (R-AZ) was being treated for a blood clot above his left eye, we suspected a tumor could have been involved, as he was a cancer survivor and tumors are thrombogenic, meaning clot forming.

 

Unfortunately, the 80 year old melanoma cancer survivor has been diagnosed with primary glioblastoma. However, it's been reported that the whole tumor was removed when the doctors performed a craniotomy (opening of the skull) to remove the blood clot. A statement from his office reports Senator McCain is home and recovering “amazingly well.”

What is Primary Glioblastoma?

 

Primary Glioblastoma Multiforme is a type of brain tumor that arises in the brain and spinal cord and is very aggressive in nature. “Primary” suggests the tumor is not secondary to another cancer, such as the melanoma Senator McCain successfully battled.

 

In 1993, 2000 and 2002, McCain had three malignant melanoma lesions removed, and the 2000 lesion was close to his left temple.

 

Those diagnosed with a glioblastoma may have a poorer prognosis compared to other cancers as the 5-year survival rate is only 10%. Its median survival is less than 15 months. However, with his lesion removed, and chemotherapy and radiation set to begin once his incision has healed, many medical teams are optimistic.

 

According to his daughter, Meghan McCain, her father is “confident” and “calm”. CNN reports that when the Senator awoke from surgery he was “cracking jokes” and ready to go home and get to work.

 

This is a developing story.

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LearnHealthSpanish.com / Medical Spanish made easy.

 

Daliah Wachs, MD, FAAFP is a Board Certified Family Physician. The Dr. Daliah Show , is nationally syndicated M-F from 11:00 am - 2:00 pm and Saturday from Noon-1:00 pm (all central times) at GCN.

 

Published in News & Information

While monsoon season brings shifts in temperatures, it also brings heavy winds and thunderstorms.

Yet for an asthmatic this can be exceptionally dangerous.

“Thunderstorm Asthma” is a term used when a very windy storm can induce an asthmatic attack.

Last year, nine people died in Melbourne, Australia after a thunderstorm precipitated respiratory difficulties.

 

The storm, it’s believed, caused pollen particles to swell and rupture into much smaller particles, which were dispersed by wind.  The theory is that the immediate propulsion of much smaller (and more numerous) particles into one’s lungs was the recipe for asthma disaster.

 

We first learned of “thunderstorm asthma” in the 1980’s when epidemics occurred in parts of Europe, Australia and Iran. Environmental conditions change and asthma allergens meet the unsuspecting lungs.

Asthma is a respiratory condition in which inflammation causes the airways to narrow, restricting air flow and causing wheezing, shortness of breath and cough.  This bronchoconstriction can be deadly if the patient doesn’t receive enough oxygen. Bronchodilators, such as albuterol are used to dilate the airways and steroids are commonly given to decrease the inflammation.

 

If someone has baseline asthma, a storm forecast should warrant preparatory measures, including ensuring one has plenty of inhalers, and seeing their provider to determine if they are vulnerable to “tipping over”.  Many feel a false sense of security with rain as they believe it will wash away the dust.  As Melbourne witnessed, a thunderstorm can be just as deadly.

 

A variety of factors can cause asthma attacks including:

 

Pollen

Smoke

Alcohol

Cold air

Dust mites

Mold

Pet dander

Exercise

Laughing

Stress

Acid reflux/heartburn

Aspirin

Air fresheners, perfume, scents

Traffic and pollution

 

and more.

 

As we see, asthma is not solely caused by a Spring time flower particle. A variety of issues can trigger an attack.  If its sudden, unexpected, stressful and carries a concentrated variety of particles, this combination can be deadly.  Hence “thunderstorm asthma” can be a lung’s perfect storm…….

 

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LearnHealthSpanish.com / Medical Spanish made easy.

 

Daliah Wachs, MD, FAAFP is a Board Certified Family Physician. The Dr. Daliah Show , is nationally syndicated M-F from 11:00 am - 2:00 pm and Saturday from Noon-1:00 pm (all central times) at GCN.

 

Published in News & Information

Meeting your weight loss goals doesn’t have to be expensive or snack-free. Snacking can actually be good for you as long as it’s done in moderation. Snacking will actually make you eat less during meals, and spreading your calories throughout the day rather than eating three traditional meals will increase your metabolism and allow you to burn more calories and fat while at rest. I eat over 1,000 calories in snacks per day and have lost 12 pounds in two months and fit into my high school jeans.

You can keep snacking, too, as long as you know which snacks are best for you and which to avoid. Obviously, eating Hostess Twinkies every day isn’t going to be good for you. The 260 calories in two Twinkie cakes is more than even M&Ms, as is the 43 grams of carbohydrates packed into those golden cakes.

The high-calorie snacks not named Twinkies are Oreos, Chips Ahoy!, Lay’s Potato Chips (pick your flavored poison), Cheetos, Fritos Corn Chips (Chili Cheese and Original), and my personal favorite, Fritos Honey BBQ Flavor Twists. All come in packing 160 calories per serving, and all come with between nine and 10 grams of fat. I understand you probably love a snack on this list, and I feel for you, but it doesn’t mean you can’t still enjoy that snack. Just do so in moderation.

You don’t have to sacrifice taste for nutrition, and you don’t have to pay more for healthier snacks, either. While Smartfood Delight Sea Salt Popcorn is supposed to be healthy, it still has 140 calories and 7 grams of fat per serving. And at 50 cents an ounce, it’s the most expensive snack I found at Wal-mart. Another surprise was Sun Chips, which come in with 140 calories and 6 grams of fat per serving, all for 42.6 cents per ounce. They do have a lower salt content than most chips, with just 120 milligrams of sodium per serving.

Now that you know which snacks to avoid, here are the 5 healthiest and affordable snacks on the market.

5. Stauffer’s Animal Crackers

To my personal delight, Stauffer’s Animal Crackers came in with the second-lowest fat content (2 g) and fourth-lowest calorie content (120) per serving. Animal Crackers also have just 7 grams of sugars per serving, but don’t eat too many. They had the third-highest carbohydrate count (24 g), but at just 8.25 cents per ounce, they are an absolute steal.

4. Snack Pack Pudding

Snack Pack Puddings impressed. The chocolate flavor packs just 100 calories, which was second-best, and each serving comes with just two grams of fat. While the protein content leaves a lot to be desired (less than a gram per serving), the 7.12 cent-per-ounce price was the best of all the snacks studied.

3. Greek Yogurt

It took me awhile to get on the Greek yogurt bandwagon, but I’m on it for good. Brands matter when it comes to Greek yogurt, though. The Dannon Light Banana Cream Greek Yogurt packs just 80 calories, nine grams of carbs, and no fat per serving, while Chobani has 130 calories, 18 grams of carbs and 2.5 grams of fat. Yoplait impressed with 15 grams of protein per serving. At 18.9 cents per ounce, it’s a bit more expensive than the cheapest snacks here, but the protein content makes Greek yogurt very valuable. It was cheaper per ounce than Pepperidge Farm’s Cheddar Goldfish and Chex Mix.

2. Triscuits

In the head-to-head matchup between Triscuits and Wheat Thins, Triscuits took it in a knockout. With just 80 calories per serving, Triscuits took the title for lowest-calorie snack. They were second only to Greek yogurt with 13 grams of carbs, and their 2.5 grams of fat per serving is half as much as Wheat Thins. The only category Wheat Thins won was in cost. Triscuits were 27.5 cents per ounce, while Wheat Thins were 24.3 cents per ounce.

1. Fruits and Vegetables

I know you’re thinking, “Well, duh!” But to give you a sense of how fruits and vegetables stack up against some of the packaged snack foods, there’s just 46 calories in a cup of strawberries and just 11 grams of carbs and not even half a gram of fat. And they’re 8.9 cents per ounce when in season. A serving of carrots is just 15 calories and eight grams of carbs. They run 7.6 cents per ounce, so when you’re considering what you want to snack on during the week, don’t forget about fruits and vegetables.

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If you like this, you might like these Genesis Communications Network talk shows: America’s Healthcare Advocate, The Bright Side, The Dr. Daliah Show, Dr. Asa On Call, Dr. Coldwell Opinion Radio, Good Day Health, Health Hunters, Herb Talk, Free Talk Live

Published in News & Information
Wednesday, 12 July 2017 17:24

The Presidents and Their Medical Issues

It’s been long postulated that JFK could have survived if he wasn’t wearing his back brace the day he was shot.  President Kennedy suffered from many issues including Addison’s disease and multiple back surgeries.  His brace possibly kept him upright when the first shot hit, whereas he could have slumped over and been out of the line of fire during the second shot.

 

The medical issues plaguing our Presidents used to be kept secret, a luxury current politicians can’t fathom in today’s media world.  Each President faced insurmountable tasks on national and global levels.  Let’s now take a look at what our leaders battled personally.

 

George Washington – I cannot tell a lie….

 

It is believed that George Washington suffered from diphtheria, tuberculosis, malaria, smallpox, dysentery, possible sterility, tonsillitis, and epiglottitis.  He appeared to have  many issues with the back of his throat.  Syphilis has been debated but then again many people at the time had syphilis (Abraham Lincoln supposedly had syphilis when he was younger).

 

George Washington had one original tooth left by the time he became president.

His teeth were not made of wood…..instead made of hippopotamus/walrus/elephant ivory or transplanted teeth.

 

The tooth loss could have been from the mercury oxide that was used to treat his smallpox and malaria.

During one of his battles it's been said he had to ride with a pillow on his saddle while being ill with fever.  It is believed that the dysentery left his bottom in so much pain that he required a pillow on which to sit.

 

In 1799, George Washington died of presumed epiglottitis, sore throat, and difficulty breathing.  His end was a painful one as doctors burned and blistered him to draw out the humors.

James Garfield – “Did the doctors kill this President”

 

James Garfield was shot twice (once in the arm and once in the back) on July 2, 1881.  The bullets and wounds supposedly were not lethal but the un-sterile technique used (the practitioners used their fingers to find the bullets while he lay at the train station) caused him to have an infection and his doctors supposedly restricted his eating since they thought the bullet pierced the bowel.

 

They fed James Garfield by rectal enema.   He was fed beef bouillon, egg yolks, milk, whisky and opium through his rectum.  It was considered a “nutritional enema.”

 

Interestingly, Alexander Graham Bell devised a metal detector made of a battery and several metal coils positioned on a wooden platform, connected to an earpiece to help find the bullet. Unfortunately, the attempt was unsuccessful. James Garfield died 80 days later.

Thomas Jefferson – ahead of his time…….

Thomas Jefferson lived until he was 83.  He was not a vegetarian but ate less meat than others and increased his vegetable intake.

 

His sleep habits were also good – 5-8 hours of sleep in a “reclined” position.   “Whether I retire to bed early or late, I rise with the sun.”

 

He was against tobacco, and moderately used alcohol. “…you are not to conclude I am a drinker. My measure is a perfectly sober 3 or 4 glasses at dinner, and not a drop at any other time. But as to those 3 or 4 glasses I am very fond.”

 

Its been postulated he also had Aspergers…….

 

William Taft –  Poster child for sleep apnea and the “Atkins diet”.

 

President Taft weighed over 300 lbs. and supposedly would nod off during the day and during meetings with world leaders. It was therefore presumed he had narcolepsy, most likely a result of his sleep apnea.

His doctor put him on a low carb diet and he lost 60 lbs.

 

Franklin D. Roosevelt –  as if polio wasn’t enough…..

In addition to being a victim to polio, cerebral hemorrhage and very high blood pressure, its been postulated that FDR had malignant melanoma above his left eyebrow….possibly the cause of his hemorrhage when it spread to the brain.

 

fdr

Abraham Lincoln – was he suicidal?

Firstly, let's discuss the myth that Abraham Lincoln had Marfan’s Syndrome.  We now understand he didn’t but actually had a genetic disorder, MEN2B  which gave him a Marfanoid appearance (tall, lanky, long limbs), large lower lip, history of constipation, bumpy lips, “pseudodepression,” and his mother possibly suffered the same disorder.

 

Was Lincoln suicidal?  The poem, Suicide’s Soliloquy was believed to be authored by Abraham Lincoln.

Why did it take Abraham Lincoln 11 hours to die from his fatal wound? ……Doctors actually relieved the intracranial pressure, and appeared to do an amazing job considering the time. Unfortunately he fell unconscious immediately, and they never were able to revive him.

Woodrow Wilson – Was he always in charge?

In October of 1919, Woodrow Wilson suffered a stroke. After his medical incident it's believed his wife Edith ran the country while he was bedridden. He died in 1924, three years after leaving office at the age of 67.

 

Dwight D. Eisenhower – if your heart’s not in it…..

 

In 1955 he suffered a myocardial infarction (heart attack). He originally thought he suffered from indigestion.  Recovery time was much slower than modern day and he was kept on bed rest for months.  He was considering resigning.  Months later he regained his strength and successfully ran for a second term.

 

John F. Kennedy – did his back brace kill him?

Why was JFK so “tan”? He suffered from Addison’s disease and along with this suffered from chronic back problems.  He required  multiple injections and medicines on a routine basis after a series of failed back surgeries.

 

His back brace may have cost him his life……Historians believe he didn’t slump over after the first shot (prevented by the brace) and was therefore sitting upright when the second shot hit his head.

 

jfk-slump

 

JFK appears to be in his back brace that day.  If the first shot caused him to fall over, historians believe he could still be alive today, avoiding the second fatal shot to his head.

 

Other reported maladies affecting some U.S. Presidents include:

 

Ulysses S. Grant – throat cancer

Chester Arthur – Bright’s disease

Teddy Roosevelt – detached retina

Herbert Hoover – GI Cancer and GI bleed

Richard Nixon – phlebitis, blood clots

George HW Bush – hyperthyroidism/Graves disease

In short, Presidents are not always in the finest of health and may suffer the same maladies their constituents do.  Washington has always found a way to keep this from the public and may continue to despite today’s technology.

 

LearnHealthSpanish.com / Medical Spanish made easy.

 

Daliah Wachs, MD, FAAFP is a Board Certified Family Physician. The Dr. Daliah Show , is nationally syndicated M-F from 11:00 am - 2:00 pm and Saturday from Noon-1:00 pm (all central times) at GCN.

 

 

Published in News & Information

Antibiotic resistant strains of the sexually transmitted illness, Neisseria gonorrhea, have been on the rise, and the World Health Organization cites oral sex as a culprit.

 

“Super-Gonorrhea” is a term used for a gonorrhea infection that cannot be treated by conventional antibiotic therapy. Drug resistant strains cause infections that cannot be cured, hence increasing its risk of morbidity and spread to other individuals who think their partner is “cured.”

 

Gonorrhea infection may present with green/yellow discharge emanating from the penile urethra or female vagina or it may be asymptomatic. Additionally the bacteria could colonize or infect the rectum, mouth, or disseminate throughout the body, causing arthritis, rash and multiple other maladies. Untreated gonorrhea can also lead to infertility, pelvic inflammatory disease, and increase one’s risk of acquiring HIV.

 

Oral sex allows an easy route of transmission if condoms aren’t used.  According to Dr. Teodora Wi, WHO Medical Officer, “When you use antibiotics to treat infections like a normal sore throat, this mixes with the Neisseria species in your throat and this results in resistance.”

 

Let me explain. Superbugs develop when a bacteria survives an antibiotic treatment that should have killed it. The surviving bacteria, with its “super genes,” makes offspring that has the same “super genes” capable of withstanding the same antibiotic that didn’t kill its parent. The more exposure a bacteria has to antibiotics that it can withstand, the greater the possibility of it developing antibiotic resistance. Antibiotics used to kill throat infections are not always designed to kill off gonorrhea, hence any gonorrhea sitting in the throat after oral sex can produce resistant progeny.

 

Until recently, gonorrhea would be treated with a single dose of ceftriaxone, ciprofloxacin, or azithromycin. Due to a rise in resistance to these individual medications, the current treatment for gonorrhea infection recommended by the CDC is a single dose of 250 mg of intramuscular ceftriaxone AND 1g of oral azithromycin.

 

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LearnHealthSpanish.com / Medical Spanish made easy.

 

Daliah Wachs, MD, FAAFP is a Board Certified Family Physician. The Dr. Daliah Show , is nationally syndicated M-F from 11:00 am - 2:00 pm and Saturday from Noon-1:00 pm (all central times) at GCN.

 

Published in News & Information
Wednesday, 05 July 2017 17:15

Tips to Prevent Childhood Drowning

The leading cause of death in children are “unintentional injuries” including drownings.  According to the CDC, 20% of drowning victims are under the age of 14.  And non-fatal drowning victims could sustain brain damage and long term disability.

 

Pools, bathtubs and any body of water pose risks, however this time of year is especially dangerous, because activities surrounding pools, such as BBQs and alcohol use, become distractors to the adults supervising.

 

When it comes to drowning prevention, the following is necessary:

All pools should be enclosed

 

Fence height should be at least 4-5 feet high and the entry gate should self-close and self-latch.

Even if your pool has a fence, be aware that the house who’s hosting the BBQ, play date, or sleep-over may not.

 

And any kiddy pools or ice buckets used for drinks should be dumped out after use and flipped over so they do not become a future threat.

All young children should be within arm’s reach of an adult when swimming

 

The farther you are away from the child you’re supervising, the longer it takes to rescue. With distance between you and the victim, other children may swim in your path and you may lose sight of where the victim submerged. And seconds count. A panicked child under water may also aspirate water into the lungs becoming hypoxic quicker.  Moreover they could be at risk of “secondary drowning” in which water in the larynx triggers a spasm closing up the airway, or water falling into the lungs causes pulmonary edema and respiratory failure days after the water incident.

Do not get distracted

 

Put the phones away.  Adults supervising kids in a pool should not be answering a phone call or on social media.  Moreover, adults should not be drinking alcohol while supervising a child. Reaction time is key, and a drunk adult could become a drowning victim as well.

Remember that drowning is silent

 

Many drownings occur while others are feet away from the victim. Why? Because a submerged victim makes little sound and nearby splashing visually and auditorily obscures the victim’s splashes.

Parents have long learned that when children get quiet during playtime, something could be going wrong.  Use that same Spidey-sense when they are in the pool.

 

Learn CPR and water rescue skills

 

Most CPR classes teach adult, child, and infant CPR.  Having this knowledge and becoming certified could save a life one day.

 

If swimming in open waters, know the weather and sea conditions prior to jumping in.  Life jackets/vests, appropriate for the child’s size, should be worn, even if the child is out of the water, such as in a boat.

Have a safe and healthy summer!

 

 

LearnHealthSpanish.com / Medical Spanish made easy.

 

Daliah Wachs, MD, FAAFP is a Board Certified Family Physician. The Dr. Daliah Show , is nationally syndicated M-F from 11:00 am - 2:00 pm and Saturday from Noon-1:00 pm (all central times) at GCN.

 

Published in News & Information

I’ve been using the MyPlate app by Livestrong to log my daily meals and exercise for two months now, and not only have I lost weight (almost 13 pounds to be exact) and fit into my high school jeans, but I’ve hardly increased my exercise habits because of what I’ve remedied regarding my daily food intake.

I wrote a piece called “10 ways to enjoy losing weight” when I was just starting to use the MyPlate app, and the folks at Livestrong were kind enough to grant me access to the “locked” exercises that come with a paid membership. I haven’t used any of them yet and still managed to cut an inch off my waist and lose 13 pounds. This only affirms my hypothesis that nutrition is more important than exercise when it comes to losing weight, and most of us aren’t consuming what we should and would be surprised by what’s in the foods we eat.

There are plenty of ways the MyPlate app can help you lose weight, but here are the five things that helped me and opened my eyes the widest. 

1. Having a Specific Goal Really Works

Having a specific weight and timeline in mind is the only way you’ll achieve your weight loss goal. You can’t reach a goal without having one. Simply wanting to lose weight isn’t enough. You have to want to lose a certain amount of weight by a certain date and then want to keep it off.

The first thing MyPlate does when you begin to use the app is ask you your height, weight, age, gender and weight loss goal. That’s how MyPlate determines the number of calories you should consume each day.

I’m a 31-year-old, five-foot, 11-inch male that weighed 185 pounds, and I wanted to lose 1.5 pounds per week and get back down to my college weight of 170 pounds. MyPlate recommended a diet of 1,645 calories per day, and while that’s less than the 1,800-calorie-diet recommended for a man, I assure you it’s plenty, especially if you eat the right foods. I managed to average just 1,469 calories per day and never felt hungry once in the last two months. I would guess my actual intake was higher because I think we subconsciously think are portions are smaller because we want them to be. I wouldn’t be surprised if my daily average is actually more than to the lowest recommended diet for men of 1,500 calories per day. 

How active you are during the day also plays a big role in your daily calorie recommendation. Since I sit in front of a computer for a living, I don’t burn a lot of calories naturally throughout the day, which is why my calorie recommendation is low. I do, however, bicycle often and do a lot of walking when I take public transit downtown for a ballgame, so more often than not I met my goal of 250 calories burned per day. And when I didn’t, I still generally burned 100 calories. I averaged 272 calories burned per day over the first two months of using MyPlate.

I managed to do a pretty good job of meeting my net calorie goals, so, naturally, I lost weight. To maintain my weight, I can start consuming the 1,800 calories recommended for a man per day as long as I continue my exercise habits, which shouldn’t be too difficult since I hardly changed any of my exercise habits. 

2. Carbs are Killers

As I stated in my previous piece about nutrition, I knew cutting carbohydrates would be the key to reaching my weight loss goal. I’ve been known to enjoy an IPA or two and have a childlike love for Stauffer’s Animal Crackers. I love sourdough and garlic bread. I’m a snacker, too, so a lot of the crap I was putting in my body came between meals. MyPlate helped me manage my snacking by logging my carbohydrates and scaring the hell out of me.

While I’m still struggling to cut carbs due to a limited budget and the affordability of breads, I wouldn’t have come in under my goal as often as I did had I not known what my problem was. I managed to nearly cut microbrews out of my diet entirely. I think I’ve had six in the last two months, and two of them I drank yesterday, which accounted for almost 500 calories and 36 grams of carbs.

2. It’s Okay to Cheat Once a Week

The debate over “cheat days” has not been settled and likely won’t, but I can tell you that I feel best when I go slightly over my daily calorie limit once per week. You can see those days pretty easily on my calorie intake graph, and it’s something that happened naturally. My body wanted to consume more, so I abided. 

Restricting calories limits the body’s leptin production, which is the hormone responsible for maintaining our energy levels and weight loss. So while cheat days only raise your metabolism slightly the following day, the way I feel the next day makes it worth the extra calories regardless of the limited effect on my metabolism.

Yesterday was a cheat day for me, and today I woke up rejuvenated and ready to work. I’ll probably go work on my scooter engine after this, which wouldn’t have been the case yesterday, when I wanted to do as little as possible and fell asleep watching baseball at eight o’clock. 

Cheating doesn’t mean you get to eat whatever you want for a day, though. It generally means you can splurge during one meal, but you still shouldn’t eat more than your body needs at any time. I made that mistake yesterday at lunch despite finishing just half of a Red Cow blended burger and barely touching some fries covered in gravy. I felt pretty terrible the rest of the day. So while you can eat foods with a bit more fat and sugar on cheat days, it’s not a reason to eat until you feel sick.

3. Cutting out Fat is Easy

I managed to cut my fat intake after the first few weeks of using the MyPlate app thanks to a Ninja 900-watt blender. I realized the fatty foods I was eating were generally snacks and fatty meats. Replacing the fatty hamburger and pork with turkey, chicken and fish was easy, and while I still eat both pork and hamburger, I do so in much smaller portions.

The one thing I knew I had to do was eat more fruits and vegetables. Even when I tried to eat more fruits and vegetables during those first few weeks, I’d generally only do it for one meal per day (generally breakfast). Then I invested in a blender, and now I consume more than the recommended daily servings of fruits and vegetables.

I’m also replacing less-healthy snacks with healthy ones. I have up to two blended smoothies per day, usually containing three servings of fruits and vegetables each. Plus, I add two tablespoons of hemp protein powder in an attempt to reach my seemingly unattainable goal of 123 grams of protein per day.

4. There’s Sugar and Salt in Everything

I managed to cut into my sodium intake substantially, and I never put salt on anything! I was against salt more so than sugar going into this little experiment. I know where that salt has gone, too. It’s been replaced by sugar.

My substitution of fruit smoothies for crackers and other snacks has been a key to cutting my daily sodium intake. I’m a sucker for Dot’s pretzels (360 mg, 17% sodium daily value), Frito’s Honey BBQ Flavor Twists (180 mg, 7% sodium daily value), and Roasted Garlic Triscuits (135 mg, 6% sodium daily value). Those numbers are all per serving -- not per box -- and I can eat half a box, and in the case of Dot’s pretzels, half a bag. I used to be able to eat a bag of Cool Ranch Doritos -- and not one of those small bags. I don’t do that anymore thanks to my blender.

I have not been able to cut my sugar intake substantially, though. I’ve managed to come in under my recommended daily sugar intake of 33 grams a dozen times in roughly 60 days. I gave up ketchup and mostly cut out barbecue sauce in an attempt to cut down on sugar consumption, and nothing’s changed. I still go over my recommended sugar intake almost everyday.

 

The foods highest in sugar that I’ve eaten the last two months are sodas and juices I’ve used to mix with my smoothies and the fruits also in those smoothies. And if I cut out the three or four ounces of soda or juice I use in my smoothies, I’m still going over the daily recommendation for sugars. The only way I see a way around sugars is to eat nothing but vegetables and nuts and drink nothing but water, which I’m not ready to do. I focused on salt.

5. Logging Your Meals and Exercise is Too Easy Not to Do

Just because I can fit into my high school jeans doesn’t mean I’m done with the MyPlate app. I’ll probably never stop using it. It’s a part of my life now, and that doesn’t bother me. People use their phones for worse things than logging meals and exercise.

I’m still only using the free workouts, of which I’ve done five or so times over two months, and they really work. I did the 7-minute Cardio Sculpting Workout yesterday because it was my “cheat day” to eat, and my butt and legs are sore. I’m looking forward to really getting into the locked “Gold” exercises, which I’ll review in another two months. The 10-minute Abs Workout doesn’t require any gym equipment, so I’ll start with that one.

MyPlate even counts my steps, so if I walk or run a few miles or climb steps, the app automatically subtracts those calories burned from my net intake for the day. The amount of time you’ll spend logging your meals everyday amounts to a few minutes per day. If you can’t take a few minutes out of your day to learn about what you’re putting in your body, you’re not dedicated enough to your weight loss goals.

You can’t just get down to your weight and stop logging your meals and exercise, but the beauty of MyPlate is that it’s too easy not to use. Regardless of where I am I can log my meals and exercise. It might be harder to do when eating out, but that’s because restaurants that don’t have more than 20 locations aren’t required to post nutrition facts on their menus, or anywhere. You can still find a similar recipe for a restaurant menu item and add the ingredients one by one, though. Since using the MyPlate app I’ve been less inclined to eat out because I know those foods are less healthy by design. The foods from fast food chains and restaurants are designed to be addictive, and that’s just more sugars and salt I don’t need.

Livestrong’s MyPlate app is a perfectly reasonable way to start losing weight. It’s doesn’t cost anything but the few minutes per day before or after each meal (I recommend before). I also recommend subscribing to the Livestrong blog. You’ll notice they have valuable information. Try MyPlate for two weeks without changing a thing like I did, and you’ll see what’s going into your body and want to change for your body’s sake.

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If you like this, you might like these Genesis Communications Network talk shows: America’s Healthcare Advocate, The Bright Side, The Dr. Daliah Show, Dr. Asa On Call, Dr. Coldwell Opinion Radio, Good Day Health, Health Hunters, Herb Talk, Free Talk Live

Published in News & Information

Healthcare workers frighteningly face assault all too often, including verbal, sexual and physical, with some of these instances including gun violence.  This may rise as we attempt to combat the opioid addiction epidemic.

 

Las Vegas unfortunately has seen multiple cases, especially when it comes to shootings that involve medical offices.  This week four people were injured when a patient walked in asking for a walk-in appointment at the Center for Wellness & Pain Care. When he was denied, he shot at employees before turning the gun on himself and committing suicide.  All the victims of the shooting are expected to recover.

 

Unfortunately, this is not the first time gun violence has involved medical personnel for suspected pain related issues.

 

In 2003, David Freeman kidnapped his physician, Dr. Sheldon Mike after he refused to call in a pain medication prescription to the pharmacy.  The Freeman took Dr. Mike by car at gunpoint to a drive-through Walgreens. He was stopped by police and Dr. Mike was shot in the shoulder and sustained a neck wound during the incident, but fortunately survived his injuries.

 

In 2006. Dr. Avi Ostrowsky survived a shooting from a long time patient who had “chronic back pain”.

In 2009, Dr. Edna Makabenta was shot and killed by her patient, Eliseo Santos, when she entered his exam room.  It was reported that Santos was suffering pain from prostate cancer although the exact motive was unknown.

 

Industries involving customer service expose staff to hundreds of clients a day putting them at risk for altercations. However, medical staff are even more vulnerable to violence in the workplace for many reasons. Firstly, health care personnel deal with people who aren’t well, whether it's physical, emotional or mental illness. When one is in pain, or possibly suffering an addiction to narcotics, he/she may not be able to control their anger or emotional outbursts.

 

Secondly, clients of the healthcare industry are more often disgruntled and frustrated with the medical system, whether it be wait times, cost, or lack of getting their desired services.

 

Thirdly, medical staff frequently have to say “no”, or deny services to their clients whether it's a medical insurance issue or an “unsubstantiated request” for pain prescriptions.  With the ongoing opioid epidemic, medical offices feel pressured to deny prescription requests, therefore angering more patients.

Medical facilities strive to ensure the safety of all their patients.  Many are not equipped, however, to protect those in the waiting or exam rooms from gunfire.

 

As we gear up to battle the opioid crisis we need to avoiding thrusting millions of people into narcotic withdrawal.  We should prepare for more disgruntled patients becoming violent when their medication requests are turned down.  Narcotic withdrawal is painful and scary and more needs to be done to help those addicted to narcotics to transition and detox easier.  Moreover, the need for increased security at medical offices is paramount.

 

LearnHealthSpanish.com / Medical Spanish made easy.

 

Daliah Wachs, MD, FAAFP is a Board Certified Family Physician. The Dr. Daliah Show , is nationally syndicated M-F from 11:00 am - 2:00 pm and Saturday from Noon-1:00 pm (all central times) at GCN.

 

 

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