Weight Loss Success: Make New Habits or Break the Old?

Which works better for weight loss: creating new healthy habits or getting rid of bad ones?

A small but clinically significant study was recently published in the International Journal of Obesity that addressed this question. The good news is that BOTH interventions produced sustained weight loss at one year, with the 21 adults who created new habits having a 6.2% weight loss (roughly 12.5 lbs) and the 22 adults who worked on breaking unhealthy habits having a 4.8% (10.1 lbs) weight loss.

The intervention group that tried new habits followed the researcher’s “Top Ten Tips” which included fairly predictable weight … Read more

Should You Be Gluten-Free?

I LOVE when patients ask me if they should be GLUTEN-FREE. Why? Because the gluten-free diet is inherently healthy (if you do it without searching out the elusive gluten-free twinkies) and because I have been following a GF diet for about seven years, so I have far more personal opinions and advice about this diet than your average non-GF doc.

Who NEEDS to be Gluten-Free? People with Celiac Disease. Anyone with this autoimmune disorder needs to COMPLETELY avoid gluten, which is a protein found in wheat, barley and rye. If they do eat gluten, their body basically overreacts and the … Read more

Fear of Flying

Yesterday’s tragic accident has no doubt magnified the fear of flying for many people (and let me add prayers of sympathy for those directly affected, as well as kudos to the brave pilot, Tammie Jo Shults, and flight attendants who helped save the rest of the passengers.) Despite the fact that this type of accident has not happened before, and is very unlikely to happen again, hearing and reading the horrific details add fuel to any anxiety surrounding flying. If you suffer from this fear, know that you are not alone- and that your family physician can offer you a … Read more

Getting ANXIOUS for FINALS? Try This!

Intense test anxiety affects up to 20% of college students, and this time of year is the worst. Finals are approaching, projects and papers are due, and added pressure from mistakes earlier in the semester can push students over the edge. What’s the difference between appropriate “nerves” and serious test anxiety?

With a typical student, test day adrenaline might cause extra bathroom trips up until the test starts, a racing heart and anxious anticipation, but once she starts answering questions, the physical symptoms subside enough for the student to focus effectively.

The student with intense test anxiety, however, accelerates … Read more

What’s the BUZZ? Caffeine vs. Alcohol

We all know that caffeine is a stimulant, and most of us have a daily dose to fight fatigue and pep us up. So why create caffeinated ALCOHOLIC drinks? Doesn’t that seem counter intuitive to put a stimulant (caffeine) with a sedative (alcohol)? A recent interesting high quality study, Acute impact of caffeinated alcoholic beverages on cognition: A systematic review points out a few facts you might want to share with your favorite college student…

  • Energy drinks combined with alcohol DO decrease fatigue and “PERCEPTION of intoxication”
  • However, despite FEELING unimpaired, complex tasks such as driving definitely ARE impaired.
… Read more

Skier’s Toe

Ever been skiing and noticed your toenail had turned black and incredibly painful at the end of the day? Was the entire nail black or only the base? “Skier’s toe” is a common and often very frustrating injury from skiing.

The medical term is a subungual hematoma, which simply means bleeding under the nail. This can occur from a single instance of trauma like dropping something on your toe, or from small, repetitive trauma like a too-small or too-big ski boot (which allows your foot to slip back and forth, slamming your toes repeatedly).

If YOUR toenail is black and … Read more

Spring Break 2018: Know Your Limit

Spring Break is here, and students everywhere are gearing up for a week-long party. ALCOHOL is typically a focus of these festivities, so let’s review some facts about alcohol dangers. In recent years, studies show that about a third of college students admit to binge drinking (consuming 5 or more drinks in a row.) The good news is that this number is down over 15% from over the last two decades, and actually, drinking trends in ALL categories are decreasing- whether the measurement is annual consumption, monthly, weekly or number of binging episodes. A great tool to educate yourself (or … Read more

Altitude Matters!

Skiing for spring break? Whether you prefer downhill or cross country skiing, remember that the high altitude might add in a few medical challenges. Be aware of signs and symptoms of “mountain sickness” (aka. altitude sickness) and if you are susceptible to this issue, look closely at ski resort ALTITUDES. Full disclosure, my destination of choice is Crested Butte, CO, which is one of the higher resorts…no pun intended.

HOW HIGH do you have to be for altitude sickness?
There is not a set elevation for typical mountain vacations that affects everyone. Symptoms are uncommon at altitudes below … Read more

Flu Tests 101

Flu season is in full force. If you have high fevers, intense headaches, screaming muscles, razor blade throat pain and/or a wicked cough, should you go get a flu test? How reliable are these rapid tests anyway?

Let’s cut to the chase: if you have flu symptoms and a POSITIVE rapid flu test (from a swab lovingly probed up inside your nose), YOU HAVE INFLUENZA. These positive tests are extremely accurate- typically 98-99%. This means they are very SPECIFIC tests- if the test says you have flu, there is a 98% chance that you really do have the flu, so … Read more

Starting to Exercise? Time for SOLE Searching!

If your New Year’s Resolutions include an exercise program, START by taking a close look at the BOTTOM of your shoes. If they look like mine in the picture above, get thee to a shoe store before you get moving with your walking/jogging/running plan. Note the smooth areas (not to mention the circular area trying to be an actual hole)- that means I have completely lost the tread and traction in that area.

Are new, good quality running shoes necessary? YES. After two decades of private practice (and seeing hurt knees, hips and ankles that might have been prevented … Read more