Guest Post: Breaking Through the Weight Loss Plateau

[This is the next post in the series of guest posts on healthy diet and lifestyle from Dave Banko.]

My new diet is off and running. I’m disciplined and start losing weight. A couple of weeks in, and my weight loss starts to slow down, then stops all together even though I’m still doing what I did at the start.

Frustration sets in, and this is where many people quit.

Why?! I’ve hit the plateau!

This happened to me time after time.  I worked so hard, and only lost 10-15 lbs.  Months would pass, and I couldn’t get any further.  Eventually something would happen and I’d stop. I couldn’t get past the plateau.

Over time, with repeated trying, hitting the plateau, and not being able to break through, I became depressed and didn’t think it was possible to lose weight. When trying again this time, I set the goal of losing 100 lbs in a year, but given my past experience I didn’t really believe it was possible.

The ‘What’s the Right Diet for You?’ program, though, explained what the plateau was and how to break through it.  This time I was ready and armed with new information, and blew through each plateau as they started to happen!

What is the plateau? Here’s a link to a dietician’s explanation about a plateau. To try to explain it in simple terms, your body adapts to the changes made and your weight loss levels out.

I started off weighing more than 350 lbs, and let’s assume (I wasn’t measuring at the time, so I don’t know for sure) I was consuming 5,000 calories per day to maintain this weight. I start dieting, cut my intake to 4,000 calories per day and start losing weight.  At 350 lbs, my body needed the 5,000 calories per day just to maintain.  Since I reduced the intake to 4,000 calories per day, my body will start burning fat to compensate for the difference.  However, as I lose weight, my body no longer needs as many calories to maintain the lower weight, and at some point the weight loss will level out as I reach the point where my body only needs 4,000 calories per day to maintain itself. (You can probably insert a nerdy mathematical decreasing returns graph here.) 🙂

So what do I do? Cut further… go from 4,000 calories per day to 3,500 calories per day. When I reach the next plateau, I cut further again.

As long as I have fat reserves, I know my body has all the energy it needs and I can cut further.

What I don’t want to do is cut so far my body goes into starvation/fat preservation mode or is unhealthy because I’m not getting the basic nutrients I need.

The recommended average intake for a man is 2,500 calories per day (minimum 1,500 calories) and a woman is 2,000 (minimum 1,200 calories). This average has a wide variation, however, based on age, body size, activity level, etc. You really need to measure and experiment for yourself to find out what your value is.  I found mine, once I went below 250 lbs, to be around 2,200 calories per day, and, at this moment, as I am working on the last 10 lbs, I set myself the target to stay within 1,800 to 2,100 calories per day.

You might feel like you’ve cut really hard, well below the recommended value, and you’re still not losing weight.  Here are my recommendations:

  1. Did you cut as far as you think you did? If you aren’t tracking what you eat, you may not think you are eating a lot but would surprise yourself by how much you really are. In August 2015, I finished a project at a customer site and started working from home. I had already lost 100 lbs, and was doing well. After a week, I stopped losing weight, and, in fact, started to gain weight. How could this be? I was following my diet and hardly eating anything. This is when I downloaded My Fitness Pal and started tracking what I was eating. To my surprise, I was consuming much more than I thought. It was too convenient at home to have a bite of this and a bite of that, even good food. My calorie consumption had gone up, and my weight was climbing accordingly. I had to discipline myself to track EVERYTHING I was eating at home to get a handle on this. As soon as I did, I got my diet back on track. Another possibility is that you are having nice low-calorie healthy meals like salads, but the salad dressing you are using is so packed with sugar, unhealthy fat, and empty calories it completely outweighs the benefits of the salad.
  2. Did you cut too far and put your body into starvation mode? Remember, we need to consume a healthy minimum of nutritionally balanced food to kick-start our metabolism into burning fat for the excess energy we need.
  3. Are you drinking enough water? We need water to flush the toxins out of our systems, to properly use the nutrients we are taking in, and to release the fat into our blood stream for use. Be sure you are drinking enough water throughout the day.
  4. Adjust your ratios and the nutritional benefit of what you are eating. We need a balance of protein, complex carbs, fiber, fruits, and vegetables, but our body chemistries are all a bit different, so what may work for me won’t work for you quite the same way. This is fine tuning and will come into play more as you work off the last few pounds.
  5. Add or change your exercise regime. Exercise helps improve fitness and burn calories. We need to be careful about exercise when using it for weight loss however (see my previous post on this). Adding or changing your exercise regime while controlling your diet is another way to change the status quo and break through a plateau.

Here’s a blog post from My Fitness Pal with additional tips for breaking through the plateau.  [Hint: think of plateau-busting as troubleshooting.]

Plateaus are natural and will happen as your body adjusts to your new eating lifestyle. When you understand them, YOU CAN BREAK THROUGH THE PLATEAU! Breakthrough simply requires another change, further tuning your diet. You can do this!

Good luck! As always, feel free to contact me at daveb.uk@hotmail.com if you have any questions or comments.  [Crew Dog: Or comment below.]

 

Health Hack: What Does “Take On An Empty Stomach” Mean?

So, for the first time, I was prescribed a medication that had the instructions “Take on an empty stomach.”

I was aware such medications existed, but I’d never been prescribed one before so I’d never given those instructions much thought.  But, now, I started wondering – what exactly does that mean?  HOW empty?

I mean, I could take one dose in the morning when I first wake up but then how long do I have to wait before I can eat?  And what about the *other* doses I have to take throughout the day?

And does empty only refer to food, or does water or other drinks count too?  So many questions!

Turns out, it’s not as straightforward as you might think.

Even the “expert” medical websites don’t agree.

After reviewing multiple health websites, I decided I was probably safe waiting one hour after I took the medication before eating, and waiting two hours after I ate before taking the medication.  But I didn’t know for sure.

Turns out, some medications are particularly finicky.  Hopefully, if you are taking one of those, your doctor or pharmacist will give you detailed instructions.

The National Institutes of Health asserts that “on an empty stomach” means you should take these medications either 2 hours before eating or 2 hours after eating.

And what about beverages?  There’s even *less* information to be had about that.  A few sites mention “plain water” as being ok, in moderation. But it appears that there is no “blanket” advice on beverages.  Medications  vary widely, and some medications interact with certain drinks – grapefruit juice being a well-known example.  Milk can also interfere with absorption.  And hopefully everyone knows that many medications don’t mix with alcoholic drinks.

I eventually looked up my specific medication on the Mayo Clinic website, and learned that I could take it with water or fruit juice (8 ounces for adults).  This website also confirmed that 1 hour before meals or 2 hours after was correct for this medication.

Bottom Line: You should discuss specific instructions for taking medications with your doctor or pharmacist.  The Mayo Clinic website (see above) can also provide useful information.  A broad rule of thumb is 2 hours before or two hours after eating.  Taking your medication with plain water (up to 8 ounces) should be fine (but I am not a doctor or a pharmacist, so this information is for educational purposes only).

Finally, I leave you with a commentary, written by a medical professional, on how ludicrous these medication instructions can become.

WARNING: Food and medications can interact, which could make the medications less effective or could cause adverse side-effects.  See this FDA pamphlet for more information on Food-Drug Interactions.

Guest Post: Warning about ‘Healthy’ Food Labels

Low Fat! No Fat! High Fiber! High Protein! All Natural! Organic! Free Range! Zero Trans Fat! Sugar Free! No Sugar Added! Low Carb! Multigrain! Light! Cholesterol Free! Made with Real Fruit! [Follow link for more information on food label claims]

[This post is the next in the guest post series on healthy diet and lifestyle from Dave Banko.]

Buyer Beware!!!

There is very little regulation on the claims companies make about food products, and advertisers push it to the limits! Let’s face it, they are trying to make their product stand out from the others.

I no longer purchase anything based on the marketing slogan. When I shop, I read the labels and purchase whole food products with natural ingredients and as few chemicals and preservatives as possible. Don’t believe the slogan on the label until you do your research.

While I’m on the subject, also beware of fad diets like detox, liquid, no-carb, etc.  Any diet that demonizes one or more particular food groups is unbalanced and will force you to compensate with expensive alternatives.

As an example, ‘gluten-free’ is the rage where I live with many people believing they need to eat ‘gluten-free’ to be healthy.

Gluten is a composite protein found in many grains, such as wheat, rye, and barley. There is an autoimmune disease called coeliac which affects about 1% of the population. Coeliac (spelled “celiac” in the US) causes the body to react to gluten by triggering a serious autoimmune response which can damage many parts of the body.  If you have this disease, consuming gluten is dangerous and you need to seek out gluten-free products.

If you don’t have coeliac, gluten sensitivity, or a wheat allergy, you can consume gluten without problem. In fact, going gluten free if you don’t have coeliac can result in serious nutritional deficiencies.

‘Gluten-free’ products are being advertised as ‘healthier’ than regular products. The influence is so strong, I had someone who didn’t have enough food to eat come into the food bank where I volunteer and ask if she could have ‘gluten-free’ products because she was trying to eat healthier. She didn’t have coeliac and was surprised (and relieved) when I explained to her what it was. Believe or not, there is even a company promoting ‘gluten-free’ water, which is ridiculous considering there is no grain in water to begin with so all water is naturally gluten-free.

The same applies to other food allergies, like wheat, nuts, etc. These medical conditions are serious. If you have a food allergy and consume products containing them, the results can range from minor discomfort to death. The fact that products for these conditions are being advertised and labelled is a huge benefit to people with these conditions.

But, if you don’t have the condition, you don’t need to seek out these products in the name of being ‘healthy.’ Instead, eat a good balance of real food.

[Crew Dog: To summarize what Dave is saying – Don’t buy into the hype and confusion of food labels.  Think about what the food advertisers are saying and whether it makes sense – even if a cookie is low-fat, it isn’t healthy fuel for your body.  Don’t pay extra for things you don’t need (like gluten-free water) just because advertisers slapped faddish buzz words on the packaging.  It may seem like a lot of work to eat healthy, but it doesn’t have to be.  Just eat non-processed foods in their natural state (fruits, vegetables, nuts, seeds, meat, fish) or foods with a few simple ingredients.]

As always, feel free to contact me at daveb.uk@hotmail.com if you have any questions or comments, and good luck!  [Crew Dog: Or comment below.]

Things I Never Knew Before I Had a Debilitating Health Condition

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When I began living with a chronic health condition, I thought I was learning what it was like to not be perfectly healthy.

After years of having excellent health, I was starting to understand physical limitations (I thought).

I was more sympathetic of others who had dietary restrictions (and I was grateful when other people were sympathetic of my dietary restrictions).  I was more aware of physical limitations, and therefore more sensitive to people who have them and ways to make environments more accessible to folks who are differently-abled.  I thought my health condition was making me a better person by making me more aware of others’ realities.

Then my health condition became debilitating, and I learned there was a big difference (at least in my case) between chronic and debilitating.

With a chronic health condition I could still live a fairly normal life, with some restrictions and modifications.  With a debilitating health condition, I rarely leave the house, except to go to doctor’s appointments.

When my health condition became debilitating, I learned there was still a lot I didn’t know about physical limitations and other people’s realities.

In the hopes that others might get a better idea of what it’s like, I made a list of things I never knew before I had a debilitating health condition:

I never knew I would choose to stay home and miss an opportunity to socialize because it was too much work to figure out what clothes to wear in public.

I never knew there would be days (weeks?) that I didn’t have the energy to change out of my pajamas.

I never knew how exhausting it could be to take a shower.

I never knew I could lack the energy to prepare a simple meal like scrambled eggs.

I never knew that some foods could be too exhausting to eat, and that some days all I would have the energy to eat would be foods like soup, apple sauce, macaroni & cheese, or ice cream, that require minimal processing.  (Easy to prepare, easy to chew, easy to digest.)

I never knew that I wouldn’t be able to deal with phone calls, and I would just let them go to voice mail, which I would delete every few months when I got tired of the icon blinking at me.

I never knew that it could take too much energy to sit up, so I’d have to lie on the couch instead.

I never knew that leaving my house to go to a doctor’s appointment, to socialize, or to run an errand could take so much out of me that it could take days to recover.

I never knew that I could be so exhausted that I wouldn’t have the energy to fight for my health – that I would ignore incorrect bills or live with health problems rather than fight with the system to correct these things, because I didn’t have any fight left in me.

I never knew that when I got this ill none of my friends would notice, and  I would become more and more isolated.

Call to Action: If you have a friend with a debilitating health condition, don’t let them fall through the cracks!  Ask yourself, “When is the last time I saw/heard from this person?”  Everyone gets busy, and it’s easy to go a while without contacting your friends, especially if they don’t answer their phone.

Texts, emails, or Facebook messages are a great way to keep in touch with a friend with a debilitating health condition.

Other ways you can help your friend: Ask them if there’s something you can pick up for them while you’re out running your errands.  Saving them a trip to a store can be a great kindness.  Or bring by something for them to eat that they don’t have to prepare themselves (microwave meal, home-cooked, deli, take-out – anything that is easy and within their dietary restrictions).  Even fresh fruit or a veggie tray is a great treat for someone who doesn’t get to the store very often.

Finally, make some time to visit your friend (please coordinate with them first – they might not be dressed!).  They probably won’t have the energy for a long visit, so stopping by wouldn’t take much of your time, but they would most likely appreciate the company.

Debilitating health conditions can be isolating and can lead to depression – Be a good Wingman/Battle Buddy and keep an eye on your friend.  They may not be able to help themselves.  Don’t let them fade away.

What It’s Like to Have an Allergic Reaction Pre-Surgery

It’s been pretty quiet on this blog lately.

Have you heard the saying that flying consists of hours and hours of boredom interrupted by moments of sheer terror?

Well, let me tell you about the time I was waiting for anesthesia prior to surgery, but I developed an allergic reaction and the surgery was cancelled…

[Image of allergic contact dermatitis from Google Images]

So far I’ve had two surgeries, both of which were Tricare referrals to civilian facilities.  This was to be my first surgery at a VA hospital.

The contrast between civilian and VA facilities and experiences was interesting, but I’ll save that for another post.

I will say, though, that the military “hurry up and wait” dynamic is alive and well at this VA facility.  That may have saved my life.

Every stage of the process at the VA hospital felt slow and inefficient.  There was a whole lot of waiting.  And communications could have been better as far as what would happen during each stage of the process.

One thing that was well communicated, however, was the pre-surgery cleansing process.

I was given a nifty hospital gown and robe, a pair of no-slip hospital socks, and some antiseptic body wipes, and was escorted to the bathroom.  Once there, I was directed to follow the cleansing protocol on the wall chart using the antiseptic wipes and I was left to accomplish the task.

There were three packages, each of which contained two wipes.  The wall chart showed a body with six defined zones and directed me to use one wipe for each zone, in a prescribed sequence.  Excluding the head and genitals, I was to start at the neck and wipe my entire body with the antiseptic wipes.  The chart spelled it all out: use the first wipe to clean the neck, shoulders, and chest; use the second wipe to clean the arms and hands; etc.  When I had completed wiping down my body with the antiseptic wipes, I let it air dry as directed.  (The antiseptic was supposed to remain on my body, rather than being rinsed off.)

After having completed the pre-surgery cleansing protocol as directed on the wall chart and donning my nifty gown, robe, and socks, I returned to my hospital bed and waited.  And waited.  I could feel the residue from the wipes on my body – it felt tacky.  I remember commenting that I hadn’t had to do this cleaning procedure for either of my previous surgeries.  We assumed the VA was being ultra-cautious about infections.

Eventually I was taken back to some kind of a surgical staging area.  The nurse anesthetist put in an IV line, and I had pre-surgery conversations with a nurse, the nurse anesthetist, the anesthesiologist, and my surgeon. Again there was more waiting around than I had experienced prior to previous surgeries.

The nurse anesthetist returned and said it was time to remove my robe.  As she assisted me in getting the robe off of my shoulders (while I was propped up in the hospital bed), she exclaimed, “Your back is really red and splotchy!”  This got the attention of the nearest nurse, who came over, looked at my back, and agreed it didn’t look normal.

They asked me questions:  “Do you have a history of eczema?” [No]. “Do you have a history of hives?” [I don’t think so].  “Is it spreading?”  I could feel that my face and neck were getting more and more flushed.  I could tell when the hives spread up my neck, although I couldn’t see them.

They started looking at the rest of my body, asking questions while they looked under my gown and folded back my blanket:  “Is it on your chest?” [Yes].  “Is it on your abdomen?” [Yes].  “Is it on your arms?” [A bit].  “Is it on your legs?” [Not yet].

Once they determined that I was probably having an allergic reaction, they started asking lots of questions: “Does it itch?” [No]. “Does your tongue feel swollen?” [No].  “Stick out your tongue and let me look at it.”  “Are you having any trouble breathing?” [No].  Other medical staff came and went, looking at the situation and asking questions.

At some point the nurse anesthetist went and got Benadryl (an antihistamine) and started administering it through my IV.  Then they started trying to determine the cause of my allergic reaction.

It was pretty clear to me that it must be the antiseptic wipes.  But the pre-surgery cleansing protocol had apparently been instituted fairly recently, and not many people in the pre-surgery staging area seemed to know about it.  I explained it to person after person.

Finally one or two people who were aware of the new cleansing protocol got involved.  A consensus was reached that I was having an allergic reaction, as evidenced by allergic contact dermatitis and hives (urticaria), and that it was caused by the antiseptic wipes.

A decision was made to delay my surgery while they monitored my condition.  The nurse anesthetist was prepared to administer steroids if necessary.  The patient who was scheduled after me was moved up to my surgical time slot.  I started to feel light-headed and buzzed from the Benadryl.  A nurse told me that my blood pressure was “slightly high.”  When I asked her “How slightly?”, she responded “185/99.”

I was informed that the hospital was tracking adverse patient reactions to the new protocol.  Someone sent for the Chief Surgeon, who came and looked at me, asked me a few questions, proclaimed that I was manifesting a classic dermatologic allergic reaction, and told me he was sorry I was having this negative reaction and that it would be logged.

I was also informed that this allergy would be added immediately to my VA medical records.  The substance to which I reacted is Chlorhexidine.  In the wipes, it was a 2% Chlorhexidine Gluconate solution.  I was told that Chlorhexidine reactions were rare, but could be severe.

The anesthesiologist suggested that I have a shower to wash off the antiseptic.  No one responded to his suggestion, although a nurse went and got a wet wash cloth and proceeded to wipe down my back and part of my neck.

The rash/dermatitis/hives seemed to stop spreading in response to the Benadryl.  My blood pressure also started coming down.  My surgeon, who had been monitoring my situation, returned and informed me that he had decided to cancel my surgery and re-schedule it for another day.

Initially I was disappointed by this decision, since I wanted to get the condition I needed surgery for dealt with, and because I would have to go through the surgical preparation logistics all over again.

But after I got home and started feeling better, I researched Chlorhexidine reactions and found multiple medical journal articles describing patients with Chlorhexidine reactions having anaphylactic reactions* under anesthesia, either in pre-op or during surgery.  Then I was very grateful for my surgeon’s caution.

(And for the inefficiency of the hospital staff.  Had my surgery started on time, I might have been under anesthesia when my allergic reaction manifested.)

Additionally, I was warned that my symptoms could return (presumably after the Benadryl wore off).  It would not have been good for my symptoms to get worse or to return while I was under anesthesia.

After monitoring, and the return of my blood pressure to an acceptable level, I was permitted to go home, with the caution to continue to monitor my symptoms and to get help if the symptoms returned/got worse and I started to have trouble breathing.

[I insisted on a shower before leaving the hospital, to remove the offending substance from my skin, however no shower was available, so I was given wash cloths and towels, and escorted to a bathroom to clean up in the sink.  I washed myself as best as I could, and took a complete shower after I got home.]

I did have symptoms again at home the next day, which I treated with an OTC antihistamine and an NSAID.  Had my symptoms gotten worse, I would have called 911 or driven to the emergency room.

I am still waiting to re-schedule the surgery…

BOTTOM LINE: The VA has a new (as of April 2016) pre-surgery cleansing procedure which consists of using 2% Chlorhexidine Gluconate body wipes.  Some people, like me, are allergic to Chlorhexidine.  Chlorhexidine is also used in hospitals in catheters, antimicrobial skin dressings, and antimicrobial surgical mesh, among other things.  It is also used sometimes to sterilize medical equipment.  If you are allergic to Chlorhexidine, be VERY, VERY cautious in a medical setting and make sure all of your healthcare providers know.

Chlorhexidine is also used in dentistry, in certain mouthwashes and rinses and in certain dental procedures, so be cautious there as well.

WARNING:  If you are allergic to Chlorhexidine, you should be aware that it is an ingredient in many products besides pre-surgery antiseptics.  Please see this website for other products (including everyday household products) which may contain Chlorhexidine.

NOTE: Prior to this incident, I was aware that my skin was sensitive to some laundry detergents (they make my skin itch) but I had never had an allergic reaction, nor had I been diagnosed with any allergies.  I had no idea I would have an allergic reaction to the antiseptic wipes.

*NOTE: An anaphylactic reaction/response is a severe allergic reaction.  The most dangerous anaphylactic reaction is one in which the airway is compromised due to swelling of the mouth, tongue, throat, and/or lungs.  For more information on anaphylaxis, see this Mayo Clinic website.

Health Hack: Chia Seeds

Ch-ch-ch-chia!  Lately, eating chia seeds has been all the rage.  But for those of us of a certain age, all we knew about them was Chia Pets (as seen on TV).  Slightly more fun than a Pet Rock (perhaps), a Chia Pet is a terra cotta shape that you soak in water and slather in chia seeds.  When the seeds sprout, your Chia Pet grows fur.  (I don’t know what the deal is with the alligator.  Who ever heard of a furry alligator?)

It never occurred to me that you could eat the chia seeds – it would have been like suggesting you could eat Sea Monkeys.

Flash forward a few decades, and suddenly the health food crowd is eating chia seeds (Salvia hispanica).

Touted as a “super food” by some, chia seeds are relatively high in protein and omega-3 and omega-6 fatty acids.  Many claims have been made regarding possible health benefits of chia seeds but, since this blog is for informational purposes only and I am not a healthcare professional, I leave it to you to do your own research and due diligence.

This article provides an overview, and is a good place to start.

Not much scientific health research has been done on chia seeds yet.  However, according to one journal article, “the historical use of Salvia hispanica suggests that it is safe for consumption by nonallergic individuals. Further rigorous examination is warranted pertaining to the use of Salvia hispanica as a dietary supplement, as well as in the treatment or prevention of human disease.”

If you are skeptical about the health claims being put forth in the popular media about chia seeds, and you want more scientific information, this blog post is just the thing for you.

My Experience: I read that chia seeds grew slimy* when they were reconstituting, and I thought the texture might be gag-inducing off-putting.  (*Apparently the less unappetizing adjective is “gelatinous”.)

In fact, “Chia seeds have the ability to absorb up to 27 times their weight in water,” according to Dr. Rebecca Rawl, from Carolinas Medical Center in Charlotte, N.C.

The articles I read suggested that the easiest way to start eating chia seeds was to mix the chia seeds into something where they could absorb moisture but the texture wouldn’t be noticeable, like yogurt.  So that is how I began eating chia seeds – mixed into yogurt.

To me, chia seeds don’t have a noticeable flavor.  But if they haven’t fully reconstituted they are a bit crunchy, which is fine, as long as you’re expecting it (yogurt, for example, doesn’t typically crunch).  So, if you want them to get good and slimy gelatinous, you have to give them a few minutes to soak up moisture from whatever you’ve mixed them into (or pre-mix them with water).

I currently mix them into a 6 ounce glass of low-sodium V-8 juice (which I season with Tabasco sauce), and wait for them to reconstitute before I drink it.  [Stir well – they tend to clump on the bottom of the glass!]

I have found that I don’t mind the consistency of the reconstituted chia seeds – it reminds me of tapioca pearls.  But a few always get caught in my teeth at the gum line.  So check your teeth before you leave the house…

“Why are you eating this slimy, disgusting seed?,” you might ask.

Good question.

To put it delicately, chia seeds help keep you regular.

Chia seeds are high in fiber*, and the gelatinous coating around the seeds helps them ease through your digestive system.  *“Just 1 tablespoon of chia seeds will give you 19% of your recommended daily fiber.”  It also helps your stool to be “fluffier,” if that makes any sense to you.

In other words:

“Chia seeds are a good source of insoluble fiber. The seeds expand quite a bit and form a gel when they come into contact with water. This gel adds bulk to your stool, which keeps bowel movements regular and helps prevent constipation.”

Certain medications, like iron supplements or opioid painkillers, cause constipation as a side effect.  Eating chia seeds helps counteract that effect.  Instead of getting dense and compacted, your stool stays more liquid and continues to move through your system.

It’s up to you whether you decide to take them daily, as preventative maintenance for your digestive system, or whether you choose to use them on an “as needed” basis.  They do seem to act relatively quickly, so you don’t have to wait days for the effects.

If you happen to keep an eye on your stool, you can make adjustments as necessary.

“Bottom” line: Many health claims have been made about the benefits of eating chia seeds.  Most of them have not been substantiated by scientific research (although much research remains to be done).  I use chia seeds as a natural means of maintaining regular bowel movements.  They contain only one ingredient, they’re easy to add to my regular diet, and they counteract the constipating effects of some prescription medicines and supplements.

But chia seeds are not for everyone.  See cautions below.

CAUTION:  WebMD lists several possible side effects of consuming chia seeds.  If you have one of these conditions, consult with your health care provider before consuming large or frequent quantities of chia seeds.  

CAUTION:  Some people are allergic to chia seeds.  These individuals should not consume chia seeds.  If you are allergic to sesame seeds or mustard seeds, you may also be allergic to chia seeds.

CAUTION: “If you plan to consume chia seeds or chia seed oil on a regular basis, talk with your doctor. Chia seeds can thin your blood and may affect how medicines such as Coumadin (warfarin) and aspirin work. You may need to avoid chia seeds before surgery.”

CAUTION: Although you can eat chia seeds wet or dry, it is not recommended that you eat a bunch of dry chia seeds and then drink a glass of water.  If you do this, it is possible to have problems with chia seeds lodging in your throat.  People with a history of swallowing problems or esophageal strictures are cautioned to only eat chia seeds after the seeds have fully expanded (same source as previous link).

CAUTION: It is recommended that you not consume more than 3 tablespoons of chia seeds at a time, as this can cause you to visit the bathroom more frequently than you might desire.  According to one source,  the recommended dose for children ages 4 1/2 – 18 is 1 tablespoon per day, although research has not yet established optimal or maximum doses for any age.

NOTE: For an overview of scientific research conducted on the health benefits/side effects of chia seeds, see here.

NOTE:  Nowhere have I found clarification as to whether the suggested doses (in tablespoons)  refers to the dry seeds or the reconstituted (wet) seeds.  I measure approximately 1 1/2 tablespoons of dry seeds into my food or drink and wait for them to reconstitute before consuming them.

Medical Procedures: What It’s Like to Have a Steroid Injection

Approximately six weeks after hand and wrist surgery, I developed “trigger finger” in the pinky finger of my surgery hand.  After the splints were removed and I started using my fingers again, I noticed my pinky finger “clunked” when I curled it, and it “clunked” upon full extension too.

Trigger finger (medical name: stenosing tenosynovitis) happens when inflammation occurs in the sheath surrounding a finger’s tendon, narrowing the space through which the tendon moves and impinging its movement.

After two weeks of occupational therapy and treatment for the swelling in my hand and wrist (eight weeks post-surgery), the clunking in my finger had gotten worse.  So the therapist informed the surgeon, and he decided to treat the trigger finger with a steroid injection.  This was not fun.

My orthopedic surgeon cleaned the injection site thoroughly with an alcohol wipe and then he sprayed an icy numbing spray on the area.  I felt the needle go in.  But the discomfort started as he began to inject the steroid solution.  It felt very similar to an arthrogram injection – there is increasing discomfort as the space begins to fill.  In the case of an arthrogram contrasting solution injection, your joint fills with fluid.  In the case of this steroid injection, my tendon sheath filled with fluid.

As the discomfort increased, I once again found breathing exercises very helpful for controlling the discomfort (for more on breathing exercises, see this previous post).  Additionally, my surgeon was applying pressure to the tip of my finger which helped focus my attention away from the discomfort at the injection site near the base of my finger.

About halfway through the process of filling the tendon sheath with the steroid solution there was a noticeable “clunk”.  Both the surgeon and I could feel it.  He asked me if I felt it, then grinned and said “That’s a good sign.  We’re getting the solution where we want it.”

Toward the end of the injection there was a second “clunk”.  My surgeon was very pleased.  As he continued the injection, he asked if it felt to me like the area was getting too full.  When I said no, he finished emptying the syringe, removed the needle, and placed a band-aid over the injection site.

My surgeon warned me that it would probably hurt the next day – possibly a great deal.  He mentioned that I might find myself saying very uncomplimentary things about him.

[As it turned out, I had no pain or discomfort the next day.  I don’t know if it made a difference that I was wearing a compression glove, a compression stocking, and a brace on that hand.]

My occupational therapist cautioned me not to do my therapeutic exercises for the remainder of the day, as that could cause the steroid solution to work its way out of the target area.  She also told me not to apply heat to the area for the remainder of the day, but said that I could ice it as desired.

For several days following the injection, I am supposed to modify my therapeutic exercises to exclude my pinky finger as much as possible.  My surgeon said it can take up to five days to achieve the full effect.  The steroid injection should reduce the inflammation and allow the affected tendon to move freely again.

I did notice the temporary side effect of facial flushing, but it didn’t last very long (maybe 20-30 minutes).  My finger was also swollen and numb after the injection.  I’m not sure how long that lasted, because I went home immediately and applied a cold pack to the area.  By the time I removed the cold pack, the numbness was gone and most of the swelling was too.

In theory, the steroid injection will relieve the inflammation and cure the trigger finger.  Meanwhile, the rest of the post-surgery swelling of the hand and wrist should gradually abate and hopefully the trigger finger condition will not return.  In other words, hopefully this one treatment will fix it and I shouldn’t need another steroid injection.

Bottom Line: It was pretty uncomfortable during the injection, but I didn’t experience any after-effects.  If this cures my trigger finger in one treatment, it will have been totally worth the temporary discomfort.  As far as medical procedures go, for me, this one was no big deal.

Where Do You Get Your Health Information?

Previously, I spoke about becoming a critical consumer of health information. Today I read an article at U.S. News that adds another element to the discussion – the element of celebrity health advice.

As the article points out, most celebrities are not medically trained, nor are they experts in health science.  Neither are we.  So we often listen to celebrities because we are familiar with them, and they’re good at getting their message across.

Sometimes, we don’t even know where the health information we’re hearing originated from.  A friend tells us.  Then we hear it from our mail carrier, barista, or barber.  If we hear the same health advice from many acquaintances, we start to believe it.  But that doesn’t mean it’s true (or scientifically proven).

I am beginning to read more frequently the argument that scientists and health experts are not as good at getting their health information out to the public as celebrities and other sources are.  I tend to agree that they could be much better at this.

In the Information Age, the traditional academic and scientific methods of distributing information are too slow and too narrowly distributed.  If they do not improve, they will be seen more and more as irrelevant, and the public will get their information elsewhere (as we are already seeing).

Please read this article about celebrity health advice, and why we tend to believe it even though we probably shouldn’t.  Hopefully it will make you more aware of where your health advice comes from, and it will encourage you to get your health information from expert sources such as the NIH, the CDC, the Mayo Clinic, Johns Hopkins, or other academic and scientific sources.

After all, if you get health information from academic and scientific sources, controlled experiments have already been safely conducted on other people.  If you follow health advice from unproven sources, you’re conducting uncontrolled experiments on yourself.

Here’s to your health,

Crew Dog

Status Update

ALCON: The Botox has worn off, and I have two more weeks until the next treatment.  I’m back to spending my days strung out on the couch.  Blog posts will most likely be scarce for the next few weeks.

Guest Post: Diet Decision Making when Tired

[Here’s the next post in the series of guest posts on healthy diet and lifestyle from Dave Banko.]

One of the interesting experiments performed on ‘What’s the Right Diet for You?‘ assessed the effect of being tired on the decisions you make about what to eat.

The participants were divided into 2 groups: one group was given a good night’s rest and the other was forced to stay up until early in the morning. The next morning, both were sent shopping and given identical lists of types of things to purchase, but not given specific items.

When the groups finished shopping, their shopping baskets were compared and the results were astounding! The well rested group made excellent choices: lots of fresh fruits and veg, whole foods, and lean meats. The tired group purchased a lot of sugary and high fat items with a calorie content more than double the amount of the rested group!

Why is this?

When we are tired and drained of energy, our natural preservation mechanism is to quickly boost our energy levels, so we crave sugary and fatty foods.

Making good choices in this state will take every ounce of will power to overcome this fundamental self-preservation instinct.

This also relates to the discussion in my previous blog post about how when we are drained after exercise we crave sugary and fatty foods, but eating them would wipe out the positive weight loss effects of the exercise.

How do we counteract this? First and foremost is to get enough rest. I’ll be writing another post about the additional benefits of a good night’s sleep, and this is certainly one of them.

We live busy lifestyles though, and can’t always get enough rest or do things when well rested. In this case, the best thing to do is make a plan while rested. If grocery shopping, make your list in advance while rested, then stick to it when shopping!

In the end, knowledge is power. Just knowing what our bodies want helps us to make better, healthy lifestyle decisions!

As always, please contact me at daveb.uk@hotmail.com if you have any questions or comments. 🙂  [Crew Dog: Or comment below.]