I no longer have knee pain after losing 120 lbs
By Dr John Ellis MD // Leave a comment
My right knee used to hurt when I climbed stairs. That’s almost all gone now.
Years of obesity can severely damage our knees and cause arthritis. Weight loss (diet/exercise, like I did; or after stomach surgery) can improve knee function.
But some folks, even though they lose weight, may still benefit from knee replacement surgery. This can often relieve pain, and allow people to dramatically increase their level of function – like my neighbor, Ella!
Click here for summary of recent studies from the the 2011 Annual Meeting of the American Academy of Orthopaedic Surgeons, on knee osteoarthritis
Architects to the rescue
By Dr John Ellis MD // Leave a comment
Walking and climbing stairs help build exercise into everyday activity.
It’s nice to see architects striving to design buildings and spaces that encourage us to be healthy.
Did you take the stairs today? Remember, start with “1 up, 2 down.”
From Curbed:
Recently the American Institute of Architects teamed with the city of New York to create its own version of a weight-loss program called the Active Design Guidelines, “a manual of strategies for creating healthier buildings, streets, and urban spaces.” … ”it’s about changing the environment to reshape the available choices (you’ll want to walk because it is easier, cheaper, faster, or more enjoyable).”
Stimulating the Imagination:
Read: make the world a funhouse, or just a place that doesn’t involve sitting in front of the computer. “To explore the world,” Robbins writes, “the real world must compete with the digital one in terms of stimulation.” Well, no kidding!
Eat protein; don’t drink it!
By Dr John Ellis MD // Leave a comment
Protein is key to suppressing hunger. I have protein powder in my morning oatmeal and 8-12 oz of fish or lean meat (generally steamed without added fat) for lunch and dinner.
A new study in the journal Obesity shows that people are satisfied longer with a SOLID protein meal compared to same same meal made in a blender.
So, I generally avoid smoothies (plus they often have added sugar). Don’r drink your calories. Instead, eat real food!.
This is why I avoid processed foods!
By Dr John Ellis MD // Leave a comment
… an Odwalla Berries GoMega food bar has four teaspoons of sugar, and most of it is added sugar. Fooducate recommends an MRM Triple Layer Protein bar or an apple instead.
The NY Times reports on an app that helps recognize such fakers:
Just in time for the new government dietary guidelines, an app to help you adhere to healthier eating.
Fooducate lets shoppers scan a product bar code in the grocery store for an instant read on a food’s health value, represented by a letter grade from A to D. Once a food has been scanned and recognized, the app offers healthier alternatives or can compare two products side-by-side.
Just because something is expensive, or sold at Whole Foods, or comes in a recycled package, does not make it healthy!
Keeping motivations in the forefront
By Dr John Ellis MD // Leave a comment
I work to maintain my current weight because:
- I no longer need seat belt extensions on airplanes
- I can shop for clothes in a regular store
- I sleep better
- I have less pain
- I receive compliments
A new study shows that motivation-focused maintenance programs may be superior in maintaining weight loss.
Aerobic exercise alone isn’t enough!
By Dr John Ellis MD // Leave a comment
I strongly believe that food choices are most of the battle. For exercise, resistance training is key. See Women’s Health for a total body workout.
This recent article in the medical journal Obesity suggests that increased aerobic exercise did not result in weight loss unless people also changed their food intake. Writes one blogger:
Bottom line? We have to stop linking exercise with weight loss. Exercise should be promoted for its phenomenal health benefits, not for its role in weight management. Weight’s about food, not fitness, whereas health’s about both.
I try to do aerobic exercise twice a week. I also disagree with the blogger above – because the exercise prescribed in the study above did not include resistance training (weight lifting is one example). I also do resistance training twice a week. Building muscle helps me burn fat 24/7.
My experience, as to relative importance of different changes in achieving my 125 lbs weight loss:
- Food choices 40%
- Stress reduction 20% (which help us do all the other things)
- Resistance training to build muscle 30%
- Aerobic exercise 10%
Rehab for football linemen
By Dr John Ellis MD // Leave a comment
Many college and NFL lineman already have metabolic syndrome while playing. Once they stop playing, many really balloon in size. Diabetes, high blood pressure, and sleep apnea can result. Reggie White, former Green Bay Packer, probably died at 43 from sleep apnea.
Nate Newton (above), former Pro Bowl player on the Dallas Cowboys, will be on HBO RealSports. He lost 150 lbs after gastric surgery.
I did not have surgery. I lost weight by eating lots of green veggies, steamed fish, and complex carbs (brown rice; sweet potatoes). But I’m not mad at Nate – he has his life back!
Let’s get more busy, folks!
By Dr John Ellis MD // Leave a comment
New statistics from the CDC (Centers for Disease Control in Atlanta GA). Too few people are physically active, especially as we age.
Be gentle with yourself
By Dr John Ellis MD // Leave a comment
Here I am, 5 years ago, much bigger. Note the bandage on my neck; cane in background; neck brace hanging on the tree. I had just had urgent neck surgery for a herniated disc that was pressing on my spinal cord, making my legs very weak; I was barely able to stand or walk.
I’m smiling in the picture, because I was with my best friend and family. But I was also depressed, wondering how I’d recover. Every day I went for a walk, gradually increasing my distance. My sister helped me walk.
I can do a lot more these days – see video below!
I talked today with a friend recovering from heart surgery. She admits that, now two months after surgery, that she feels better than before surgery. I’m glad for that. She is weak, and she’s gained a few pounds (I gained water weight with my appendix surgery – see the spike in the weight chart below). No doubt, she’s also lost some muscle. But tomorrow, she starts with physical therapy and rehab. I have no doubt that she’ll be even better soon.
One thing I learned in rehab and physical therapy – you have to do the exercises on your own, not just with the therapist. And continue them once the prescribed therapy is over. Indeed, a recent study shows that home-based therapy after a stroke is as good as, if not better than going to a specialized clinic. Bottom line – we’ve got to do it ourselves.
Go, Judith!
I’ve got a bridge for sale in Brooklyn…
By Dr John Ellis MD // Leave a comment
I saw an ad on TV the other day for a device (“The Contour“) that you can wear around your waist. The ad promises that if you buy it and wear it, it will stimulate your abdominal muscles and give you a 6 pack. Give me a break!
But I know some folks will order it. They’ll feel good about have committed themselves to fitness (i.e., wasted $$). Don’t believe the hype!
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