Running shoes are designed to withstand the weight of our bodies with each bounce off treadmills or the road.  Just like shock absorbers in a car or train, they don’t last forever.  If they are not supporting your weight adequately, your joints will end up bearing most of the workload from your foot striking the ground.  The support around your feet may also break down, causing more friction to your skin. 

Typically, a running shoe is good for about 200-500 miles of wear and tear.  Examine your shoes regularly for signs of wear and tear.  Look at the treds on the bottom for areas that are flattened out.  For a runner who runs 5 miles per week and who also uses them for walking around for other activities, changing running shoes every six months is a good idea.  I recommend buying two pairs of sneakers, one specifically for running and another for walking around.  This way, you can extend the life of your running shoes and you allow the sneakers to dry out completely between uses.  Foot fungus and odor can develop otherwise. 

Assess how you feel after you run.  Are you suddenly running slower?  Is there pain?  Are you developing callouses?  If so, try changing your sneakers.

The holiday season is a wonderful time to catch up with friends and relatives and celebrate the end of the year.  However, you don’t want to end up gaining weight that you will regret.  On average, Americans gain 5 pounds each year during the holidays.  Little of this is burned off during the following spring and summer, leading to an accumulation of weight over the years.  I enjoy food and the holidays, but I think moderation is the key.  Here are some tips to get through the holidays without weight gain:

• Eat something before you go to a cocktail party.  If you are extremely hungry, you will likely overindulge on the cheese, shrimp, or fried foods that are often served with wine.  A protein bar, fruit, or low fat yogurt can help you avoid those temptations.
• At a cocktail party, visit the snack table once then walk to the other side of the room.  Standing around a table of food is an invitation to disaster.
• Limit the alcohol you consume.  Try to drink in moderation as most drinks are high in calories and have the added disadvantage of reducing your inhibitions so that you will be more likely to overeat.  Make it a rule that you must finish a non-alcoholic drink (such as a diet soda or water) in between each alcoholic drink.  In this way, you will always feel that you have a drink in your hand and you will stay hydrated.
• Weigh yourself regularly during the holidays.  If you see that you are gaining weight, you may want to make better food choices or get more exercise.
• If you know you will be having a large dinner, eat light and healthy the rest of the day.  During dinner, avoid overindulging on starches and carbohydrates such as bread and potatoes.  If bread is your weakness, move the bread basket so that it is not within easy reach.  Place the fresh veggies closer to you.
• Make a point to go for a 10 minute walk after dinner. Fresh air and some exertion are good for digestion.
• Make time for exercise.  After work cocktail parties can throw off your exercise routine, if that is the time you normally go to the gym.  Get up earlier in the morning and exercise before work.
• Spend time with the family in an active way.  Make a point to encourage your family to get exercise, instead of sitting on the couch.  Go for a long walk outside in a park, go ice skating, play football, or go biking together.
• Get enough sleep.  Being sleep deprived can lead to a rise in hormones that trigger hunger.
• Share the dessert.  By dividing a dessert or cookie, you will cut the portion and calories in half.
• Keep mints in your pocket.  Picture this, you have reached your limit during the main course of your dinner, but wait, the dessert is coming.  Pop a strong mint like an Altoids or gum in your mouth.  The minty taste in your mouth is a deterrent to eating more.  Do you ever feel hungry immediately after brushing your teeth?
• If you usually bake cookies or make treats for the holidays, try to find a recipe that is lower in fat and calories.  You could easily do an internet search and find hundreds of recipes.  Many times you won’t even be able to tell the difference in taste.  For many recipes you could substitute canola oil for butter, honey for sugar (you will need less because honey is sweeter), whole wheat flour instead of white flour, egg whites instead of whole eggs, and whole or 2% milk instead of cream.  Change the portion of your treats. If you normally make large cupcakes, consider making smaller-sized versions.
• Stress during the holiday season can lead to “stress overeating”.  Make time for yourself to destress, whether that be treating yourself to a massage, facial, or meditating.
• Bring healthy snacks with you while you are holiday shopping.  When you shop in a mall it is tempting to take a lunch break at the food court, but there are very few healthy selections and you are likely to buy something fat and calorie-laden.  Bring a protein bar or 100 calorie snack pack with you, or go shopping after breakfast at home.
• Encourage healthy habits by not being a food “pusher”.  We all have that one person in the family or office who thinks you are too thin and need to eat more of their desserts.  Everyone has a limit and you don’t want to push them over.  Don’t be that person!
• Enjoy the holidays!  It is truly a magical time of year.  Don’t deprive yourself of the delicious foods and socializing during these months.  Just keep in mind, moderation is the key.

In our current world, there is a constant temptation to watch TV or surf the internet for hours. We’ve all done it, we jump from one web page to another to another not realizing hours have passed. We should not limit our social interaction to online. More and more studies are showing that excessive time on the Internet can lead to depression, and the lack of activity can lead to obesity. My recommendation is for everyone to be mindful of non-work related internet time. Set up a simple kitchen timer next to your computer.

Many of us are spending excessive time on the internet at bedtime.  The bright light from computer screens and ipads can stimulate sensors in the brain to think it is daylight and throw off your body’s circadian rhythm.  This may make it more difficult to get good quality sleep.  Another problem is the delay of sleep to surf the net.  I have some patients who say they surf the net for hours, and go to bed at 1 or 2 AM and wake up very sleepy.  While I understand the internet can be very entertaining and can be informative, I advise these patients to set a “bed time alarm” just as they would set an alarm to wake up in the morning.  Getting enough sleep is very important for maintaining a good immune system, improve cognitive functioning, and recent studies show there may be a link between sleep and prevention of diabetes.

Vacation is a great time to unwind and relax. We should be mindful that it can potentially make you gain weight. Often on our vacations, we change our routines and may not go to the gym or forgo running. I suggest that we should all have “active” vacations. Play sports such as frisbee or paddleball on the beach. Spend an afternoon walking through a museum, or window shopping in town.

Running through a park in a new city can be a chance to get your exercise and do sightseeing at the same time. Maybe you’ll run by a small hidden art museum that you and your family can visit later in the day.  Exercise is also a great way to fight jet lag.

Foodwise, be careful to make wise food choices. If you must have ice cream or pastries, make sure it is a reasonable portion. Perhaps share treats with a friend.  Try to avoid buffets as we tend to overeat when food is readily available. Limit yourself to one plate only. Remember to load up on fruits and veggies and limit the amount of carbohydrates and fats.  As I mentioned in a previous post, you should also be wary about the calories in alcoholic drinks.

Alcohol, like most things, is good in moderation.  In many cultures around the world, it is used in celebrations and religious ceremonies.  However, for someone who is trying to lose weight it can be a source of excess calories.  The drink itself can contribute as many or more calories as most soft drinks.  Unfortunately, there are no laws stating that calories must be posted on wine, beer, or liquor labels.  For those who are trying to keep track of their caloric intake, this can be quite problematic.  I recommend referring to internet websites such as CalorieKing as they have many brand name beers and types of wine.  You would be surprised to find that different types of beer can vary from 55 to over 300 calories per 12 fluid ounces.  If you do choose to drink, picking one with few calories can make a big difference over time. Mixed cocktails are almost always going to be diet-killers as they often contain sugary syrups, juices, and liquors that are high in calories in larger glasses.

The other problem with alcohol is that it lowers our inhibitions.  Imagine you are getting coffee in the middle of the afternoon, a piece of chocolate cake on the counter looks tempting, but your conscience kicks in and you are able to resist the temptation (maybe just barely) enough to walk away. Now think about sitting down at dinner with friends after a few glasses of wine and the waiter brings the dessert cart over to your table.  I can tell you from experience, it’s definitely not that easy to say “no” to a delicious tiramisu! Hence, alcohol can make you gain weight.

For people with high blood pressure, alcohol can worsen blood pressure by causing fluid retention.  In addition, many people crave salty foods while they are drinking, which can increase their sodium intake. Ever notice why bars always have salty pretzels or nuts on the counter?

According to the leading experts on high blood pressure, men with high blood pressure should consume no more than 2 alcoholic drinks per day, and women should consume no more than one glass per day.  Certain medications, such as cholesterol medications and antibiotics can cause serious reactions if mixed with alcohol. Be sure to check with your physician if you are able to drink alcohol with any new medication.