Wednesday, 30 December 2015

Temporary Resolutions Don't Count

It's that time of year again where resolutions are flying left and right and the excitement of a New Year and a "new you".  We all want self-improvement and that means different things to everyone.  Always at the top of the list is weight loss and gaining muscle definition.  Working in the fitness industry for 30 years, this is one of my busiest times and although happy for the job security, I am disenchanted about temporary resolutions.



I always see a "gung ho" attitude to start and sadly a large percentage of people return to old unhealthy habits after only a few weeks.  Beginning a fitness plan can feel easy, fun and fabulous but it's the continued lifestyle where many struggle. Typically, unrealistic goals have been set and the inability to adhere or be happy with strict healthy food changes and over-committed workouts wins and resolutions fly out the window.

The majority want to make changes but expect it to happen tomorrow not taking into consideration years of living unhealthy.  Patience and self-acceptance need to be part of the resolution decision and also going about it with realistic expectations.  If you have been overweight and without muscle definition most of your life, it is unreasonable to think a week of healthy eating and pumping iron is going to magically create results.  Frustration usually sends people running from one "quick fix" fake fitness plan to the next.  The only thing achieved here is spending tons of cash on unregulated crap, a continued unhealthy body and left without proper nutrition and exercise knowedge.



If you are serious about your fitness resolution, begin by accepting where you are and progressing slowly with choices you can live with, be happy about, and maintain for a lifetime.  "Rome wasn't built in a day" and neither will you. Allow yourself to be a beginner and be proud for each day accomplishing steps toward your goals.

I recommend reading my recent article "Resolve to Get Fit" covering vital information on how to eat for muscle, avoid diet mistakes, improve your metabolism and more. Take your time perusing the landing page for other articles that will help with accountability to your health and fitness resolution.
Resolve to Get Fit...Read the Article!


The resolution takeaway: if it is temporary, then it doesn't count!

Thanks for stopping by my Blog and don't forget to subscribe below to never miss a free update!
             DON'T MISS MY FREE UPDATES

Happy New Year! xoxo Darla









Wednesday, 23 December 2015

Works For Me

What works for me may not work for you.  That's awesome!  Why, because we are all different people accepting our strengths and weaknesses.  It is important to grab onto the things we can do, and perform at our best not holding anything back.  Acceptance of who we are and celebrating our strengths is essential for our health and fitness.  I forgo push-ups for example because they will aggravate my neck injury, but put me on a chest press and I am good to go.

It could be easy to sulk back into a corner and cry over spilt milk and my loss of certain athletic abilities, but what would that do for me?  Nothing.  Life has given me a great purpose and a strong will to fight for my fitness.  I have good and bad days just like you.  Over several years of training, I have come to really enjoy what I can do through modification of workouts, and creative challenge in program development.  I do what works for me and it's fabulous.



It is important to never give up hope and know you can achieve great things, reach your goals and DO what it takes to get there.  I found what works for me and each of us has the ability to find their strong and put it to work literally.  It doesn't matter how long it takes because life and fitness is all about the journey. The important thing is walking it, putting aside fear, letting go of a "failure" attitude, and embracing who you are right where you are.

New happenings on my about.com site! Read my articles on "Why You May Need More Calories" and "100 Calorie Superfood Snacks Made Quick and Easy".  I publish fresh content weekly and cover a wide variety of nutrition, health and fitness topics.  Head on over...
About.com Sports Nutrition & More by Darla Leal

Thanks for stopping by my Blog and I want to wish all of you a very Merry and Blessed Christmas and Happy Healthy New Year!  Don't forget to subscribe below and never miss a free update:
             DON'T MISS MY FREE UPDATES

Merry Christmas from My Family to Yours!



Tuesday, 22 December 2015

Healing Back Pain

I've put off writing this post for many years because I know it will be controversial.  But we're a few days from Christmas, and I also know this post will be a wonderful gift for some people.

Chronic or intermittent pain, often located in the back, neck, and/or buttocks, is a major driver of personal suffering and reduced productivity in the US and other affluent nations.  While pain can obviously have a variety of structural causes, such as sprained ankles or bruising, garden-variety back pain usually doesn't.  I've come to believe that such pain is usually psychosomatic in nature-- in other words, caused by the brain but resulting in physical signs and symptoms in the body.  It's widely accepted that a person's mental state can affect pain perception, but this idea goes further.  Pain isn't just exacerbated by a person's mental state; it's often entirely caused by it.

Read more »

Saturday, 19 December 2015

I Am What I Eat to a Large Degree

I am what I eat to a large degree and the whole "eating a sexy beast today" does not apply.  People ask me all the time about my nutrition and exercise programming outside of my working with clients.  I am a walk-the-talk trainer and maintain a fairly disciplined eating program and honestly, I would be a hypocrite if I didn't.  I am passionate about what I do helping people adopt healthy lifestyles and eating right plays the largest percentage in the fitness game.

I have maintained a healthy eating plan for several years and it is now a habit as natural as breathing.  I would feel weird if I began pounding down processed crap to feel like crap.  Eating superfoods daily and timing my nutrients is auto-pilot living for me.  I don't have to think about it or journal anymore but simply live it.  It is a process and habits do take time to develop.  All I know is I feel at my best when I eat the right things and combo that with consistent exercise.  My only downfall is not getting enough rest sometimes but disturbed sleep goes along with the whole menopausal thing.



I do enjoy teaching a simplistic and realistic way of eating right.  Nutrition should never feel like a burden but be a fun adventure of change learning how to sub out unhealthy choices for healthier alternatives.  It is true "you can't out exercise a crappy diet" and succumbing to food guilt punishment is not the path to fix that issue.  It is learning how to eat to become who you want to be and guilt is never connected to that.

Healthy food is also my preventative medicine and linked to decreased inflammation and reduced risk of disease.  Want to feel better and improve your quality of life overall?  Start eating healthy!  It may sound easier said than done, but it is a choice and working on what you really want in this life.  I blow no smoke working with clients about what it takes.  You can wish all day but if you don't apply the work, nothing happens.  The work becomes a healthy lifestyle and eventually you look back and don't even think about how hard it was but how good it feels now.  It's like giving birth and how the ultimate pain feels unbearable but the gift of a newborn is the amazing result (I would have to use a different analogy for men of course) but you get my drift.

I hope the holidays are treating you well and you are staying on track with your nutrition.  I have published a few articles on the about.com network that will be very helpful.  "Holiday Survival Tips", "Eat Healthy, Feel Healthy and Look Amazing", and you will really enjoy "100 Calories Superfood Snacks Made Quick and Easy."

           
             Read Holiday Survival Tips!
Read Eat Healthy, Look Amazing!





Thanks for stopping by my Blog and don't forget to subscribe below to never miss a free update!
             DON'T MISS MY FREE UPDATES



 

Friday, 18 December 2015

Three Health App Lessons from the James Bond Movie "Spectre" - Shaking and Stirring Health Care

The Population Health Blog took time out of its busy schedule to check out the latest James Bond movie. While posting anything that refers to a months-old movie is inconsistent with standards of modern social media, Spectre has some important lessons. 
 
The PHB begs its readers' forgiveness as it is filters out the improbable car chases, dubious gadgetry and staged fisticuffs and examines the underlying health app technology insights. 
 
Without revealing too much of the plot, Mr. Bond continues to recklessly expose himself and others to STDs while battling a global conspiracy that is led by a cryptic master criminal.  The bad guys want to exploit the weaknesses that come with combining the intelligence data of the world's democracies. 
 
And what are three cinematic health app teaching moments?
 
Health Information Technology vs. People is a Classic False Choice: In Spectre, British Intelligence seems ready to invest in a global big-data initiative and jettison the "Double O" programme; Whitehall apparently fails to realize combining both would be greater than either alone.  Think Deep Blue "versus" Kasparov, or Dr. Watson "versus" Dr. House. Yet, Bond prevails precisely because Ms. Moneypenny is his 24-7 data muse.  Smart health app designers understand that the best apps are the ones that synergistically enhance, not replace, what doctors and patients bring to their care planning.
 
For example: Asynchronous two-way HIPAA-compliant communication that allows consumer concerns to be mutually addressed in partnership with a nurse-provider before the emergency room becomes the best option.
 
Health Information Technology Needs Good People: No Bond movie is complete without legions of pistol-wielding bad guys who can't hit the side of data warehouse, which is why Bond prevails. Think putting an Acela locomotive on decades-old train tracks under AMTRAK's ossified management. The health technology insight here is that any health app that perpetuates health workers' can't-shoot-straight business-as-usual will enable incremental, not transformative change.
 
For example: During a recent health plan launch involving the medSolis app, the PHB had the pleasure of working with expert professionals who knew the purpose of the program (er, programme) initiative was to enable informed patient decision-making.  In response, we also began to alter long-standing health plan policy and procedure.  
 
All Things Equals No Outcomes: Other than pooling the intelligence data, none of spy-administrators seem to be able to articulate the purpose of their joint data initiative. While cleverly branded and all-purpose apps strive to "be" the intended outcome, truly successful health apps will be those that can be purposed for a defined population and prospectively aimed at a limited set of clinical, financial and patient-centered outcomes.
 
For example: Once the generic coding/architecture is set, a winning app's content, channel and outcomes can be tailored for, say, a precisely defined group of high risk persons with diabetes.  And, to borrow from the concept of "parallel processing," the app should also be able to be altered to simultaneously serve a parallel population that is prone to rehospitalization (outcome: reduce avoidable readmits), or who would benefit from weight loss (outcome: reduce BMI).
 
Conclusion: Health concerns aside, perhaps nothing signals Bond's adaptability better than his willingness to forego his long-standing "shaken, not stirred" workflow in favor of quaffing a "dirty" martini with the sultry Dr. Madeleine Swann.  Even the Bond franchise is not immune from the adage that "change happens."
 
The same should be true for traditional health care as it continues to import an emerging ecosystem of health apps.  Delivery systems, hospitals, clinics, ACOs and networks that understand that will win.
 
And "Cheers!" to that, Dr. Swann.
 

Thursday, 17 December 2015

The Latest Health Wonk Review is Up!

The latest Health Wonk Review is available at the Workers Comp Insider.  This one is a holiday-laced compendium of health policy musings on everything from Obamacare to sleep deprived trainees.
 

Tuesday, 15 December 2015

Health impact assessment needs maturity models

Whenever I used to write anything about health impact assessment I started with "HIA it is a new field". That’s no longer the case. People have been grappling with how to make HIAs routine for more than twenty years. This has taken different forms. It’s described as institutionalisation, mandating, capacity-building, integration, harmonisation and even theoretical alignment. People have often conflated quite different HIA activities as the same thing,  complicating things. This led to people talking at cross-purposes.

How to make HIA part of routine practice is really none of these things. It’s about how we get HIA to the next level.

The next level?

What do I mean by this? The next level represents deeper embedding in routine practice. A more sophisticated understanding of when HIA can be useful. A large enough body of practitioners with varying levels of experience.

These challenges apply within countries but also globally.

How do we get from where we are to this next level? We have describe what the current state of practice is (this varies). We also have articulate what our desired future state would be. And then we have to describe what steps lie between.

Maturity models can help us.

Maturity models

Maturity models are quality improvement tools that were first used in information technology. ‘Maturity’ referred to the optimisation of processes, including changes from ad-hoc to formalised arrangements and ongoing quality improvement. This involved describing different levels of maturity across several different domains.

The different domains in a maturity model are usually rated for their maturity:
  1. initial - involves individual heroes, is not well documented and hard to replicate
  2. repeatable - processes are well enough described or understood that they can be repeated
  3. defined - the processes are defined and confirmed
  4. managed - the processes are managed in line with agreed metrics
  5. optimising - process management includes ongoing optimisation and improvement.
In some cases a sixth level is added.  This involves embedding capability across all processes.

What would HIA maturity models include?

HIA maturity models would enable us to think about which domains of maturity matter. These could include:
  • organisational capacity
  • workforce
  • leadership
  • resources and tools
  • resource allocation.
I think use of maturity models would enable more sophisticated thinking about capacity building. It would enable discussions to move beyond their historical focus on regulations and workforce. I've attempted to pull together a draft HIA maturity model below.



This model isn't perfect and it won't be applicable in all settings. It will need to be adapted, changed and maybe even started from scratch. I hope maturity models like it will enable a more nuanced way of thinking about the domains of capacity that are required and to focus activity and investment.

In summary

Maturity models  give systems, organisations and HIA practitioners a better framework for understanding the range of capabilities that we need for HIA to flourish. HIA maturity models would identify:
  • the domains of HIA capability
  • provide a basis for appraising HIA capability, development and performance
  • describe the characteristics of different levels of HIA capability
  • provide a description of what enhanced capability and practice would involve.
I think maturity models represents a promising area of practical and conceptual development for HIA. I'm interested in what you think.

Thursday, 10 December 2015

Giving Up is Never An Option

We all have hard stuff in life, frustrations, and days we just want to keep our heads tucked under the pillow.  The thing about life and the journey is navigating through everything with our best healthy responses, attitudes, and choices.  I am not immune to feeling the tough in life and even in my workouts.  There are days I want a trainer to kick my butt and push me when I struggle with lack of motivation.  Not every day goes as I had planned and nutrition can also take a hit.  Some days, I am just tired, burned and do have to take a step back and  away from the gym.  All that is OK and in my opinion, normal.  This afternoon, I chose to take an Epsom salt bath...there ya go!

 Life is not challenge free and success comes from how we handle the discomfort.  Building muscle is an uncomfortable process for example, but I push through to achieve a positive result.  Goals are achieved through planning and working.  I have put in years of hard work to get the results I wear in the form of muscle.  Tired or not, giving up is never an option.  As long as I give my best for me, no matter what that looks like, it is good enough.  Today, my best came through taking an Epsom salt bath and right now my sore muscles are saying ... thank you.

I have published some amazing reads for you on the about.com network, "How Food Guilt Affects Getting Fit," and "How to Stay Healthy During the Holidays". 

How Food Guilt Affects Fitness
read the article!


Holiday Survival Tips to Stay Healthy
read the article!



Thanks for stopping by my Blog and don't forget to subscribe below to never miss a free update!
             DON'T MISS MY FREE UPDATES

Darla Leal, Fit-over-50
 Stay Healthy









New Evidence Strengthens the Link Between Hypothalamic Injury, Obesity, and Insulin Resistance

Obesity involves changes in the function of brain regions that regulate body fatness and blood glucose, particularly a region called the hypothalamus.  My colleagues and I previously showed that obesity is associated with inflammation and injury of the hypothalamus in rodent models, and we also presented preliminary evidence that the same might be true in humans.  In our latest paper, we confirm this association, and show that hypothalamic injury is also associated with a marker of insulin resistance, independently of BMI.

Introduction

Read more »

Sunday, 6 December 2015

2015 Vegan Gift Guide

Things have been silent around here for a while (same old, same old) and although I don't plan on updating much more in the future, I thought it would be nice to do a little vegan gift guide now that it's the holiday season. You see I have been struggling quite a lot trying to fully transition to a vegan lifestyle. Don't get me wrong, I've completely sworn off meat, dairy, eggs, honey and whatnot but I'm still surprised to find out how many different things in our everyday life contain animal products. That is why I've compiled this miniature guide to help you find your loved ones 100% cruelty free but nonetheless awesome Christmas presents.


Hopefully you'll find this guide helpful and perhaps even get some ideas for your own wish list. If you'd like to leave your own recommendations below, I would be more than happy to read them! So let's get to it!




I. Love. These. Watches. Classy, timeless and gorgeous timepieces that will make the perfect gift for anyone in your family! Literally everyone, as they have both small ones and big ones, ladies' and men's, classic styles and bolder colours. They also offer free shipping worldwide and my very own promo code "TILDASDW" will get you 15% off until January 15th! Yay! (Also, go for the Nato Wristbands to stay vegan!)


2. CLEAN Perfumes

Let's be honest, we can't always be bothered trying to find specialty vegan store and brands to buy all our stuff. As much as I love visiting these shops, it can really be a pain in the ass to have to go halfway across Stockholm just to find a vegan perfume. Enter CLEAN perfumes,  100% cruelty free, mainstream and absolutely wonderful! My favourite is the White Woods pictured above but all of their scents are beautifully fresh and well, clean. A vegan must-have.


3. Handmade Heroes Beauty and Skin Care

I was lucky enough to receive an adorable little care package from Handmade Heroes a while ago, filled with some of their vegan beauty products. Pictured above are their green clay face mask, coconut lip scrub and two different lip tints. The gorgeous packaging aside, I've genuinely enjoyed using these products and the lip scrub is so natural that you can eat it. It actually tastes really nice hehe. Though I would suggest you don't have it all for an afternoon snack. That would be a total waste of lip scrub.


4. Vegan Chocolate

Nowadays there are numerous vegan chocolate brands to choose from and getting your loved ones their chocolate fix doesn't have to involve any cow's milk whatsoever. I have included a few of my favourite kinds above, namely Pana Chocolate, The Raw Chocolate Company, Lovechock and Squarebar.  The Pana Chocolate is amazingly silky and has a softer texture than the other tree while The Raw Chocolate Company and Lovechock are both more like traditional dark chocolate but -obviously- better. My absolute favourite would have to be Lovechock's Mulberry Vanilla. Lastly we have the Squarers which are actually more of a chocolate coated vegan protein bar but I had to include them on this list as well as they're just so darn delicious. One of the best,most indulgent vegan protein bars out there!

Hope you've enjoyed reading this post and that you'll all have the best holiday season surrounded by family and friends! Much love to you all!

Thursday, 3 December 2015

The Latest Health Wonk Review is Up!

Contrary to simplistic nostrums of the advocates for or the detractors against Obamacare, the truth is that health reform continues to be a messy tangle of science, policy and economics.  If you like things simple, continue to bask in the echo-chambers in mainstream and social media, and keep your browser away from this link.

Peggy Salvatore of the Health System Ed blog is hosting the Health Wonk Review.

Wednesday, 2 December 2015

The Limits of Financial Incentives for Docs

"It is written: Man shall not live by bread alone."
Luke 4:4

No matter what you think of the source of that quote, the idea that there may be limits to "aligning incentives" has some merit. In healthcare settings, physicians seem to be  supportive of being fairly compensated for their work, but also seem to be quite skeptical about the use of "carrot and stick" style economic rewards to influence clinical practice.

Case in point is this interesting paper describing the results of a randomized clinical trial that used blood cholesterol-level control to assess the relative merits of a) rewarding just the patients vs. b) rewarding just the doctors vs. c) rewarding both patients and doctors vs. d) usual practice, or a control group.

The study took place in three marquee institutions, involving 340 primary care physicians who were already taking care of 1503 adult patients with 1) elevated cholesterol levels who 2) either had coronary artery disease or were at high risk for coronary artery disease.

About half of the patients were already on cholesterol-lowering pills.

The purpose of the study was to determine if real money could be used to increase the rate and level of prescribing a statin drug aimed at achieving levels of cholesterol control that were consistent with national guidelines.

The 358 patients in the first group (a above) were cared for by 58 physicians; these patients rewarded by participation in a daily lottery system that gave $10 or $100 if the right number was hit and a wireless-enabled pill bottle indicated that it had been opened.

The 64 docs in the second group (b above) caring for 433 patients with no incentives were rewarded with $256 for each patient per quarter who successfully lowered their cholesterol to target levels. 

In the third group (c above) 346 patients got $5 or $50 if they hit the lottery, while their 58 physicians got $512 per patient at target.

A fourth comparison group of patients and physicians served as the control group with no economic incentives.

All patients received their statin drugs in a radio-enabled pill bottle that signaled each time the container was opened.. This allowed researchers to track medical usage.

The results?

12 months later, compared to the control group, the only patients that lowered their cholesterol in a statistically significant manner were the ones in the third "shared incentives" group.  What's more, while the drop was greater than would expected through chance alone, the absolute change was relatively small and wouldn't be expected to result in a big change in the likelihood of a future heart attack.  Last but not least, while the shared incentives group opened their pill bottles more frequently, the average level of medication compliance for all groups was less than 50%.

The authors correctly point out that the usual care control group of patients (N=366) being cared for by their control physicians (N=58) were exposed to the wireless-enabled pill bottles and that the lowering of their cholesterol levels made the three intervention groups look bad by comparison. 

The Population Health Blog's take? 

While notions of "pay for performance," "value, not volume," and "skin in the game" are attractive notions to policymakers and health leaders, their top-down impact at the one-on-one doctor-patient level defies linear economic logic. The PHB suspects that the physicians caring for these patients had already talked to their patients about starting or increasing the cholesterol medicines and that that quality care had already occurred independent of any fancy monetary incentives.  In other words, they were already doing their best

On an unrelated note, simply monitoring medication compliance with the radio-controlled pill bottle seemed to have an outsized impact on the study.  The PHB wonders if that can't be used to help patients who are already trying to do their best.

This study should give pause to anyone who thinks that physicians can be manipulated with more money.  They live by more than bread alone.

Image from Wikipedia

Tuesday, 1 December 2015

My Genetics, Muscle and Eating LOTS of Carbs

To this day I dislike the "skinny" word and believe me, I have had my share of teasing until I discovered how to build curves with resistance training.  I have my Dad's genetics and I am thankful, but it has been a challenge to put on muscle.  I am also constantly hungry and burn up energy like crazy so if I do not eat lots of carbs, I would not feel good and in fact, light headed.  My metabolism seems to work faster than I can fuel it and it can be frustrating.  Some say they can just look at food and gain 5lbs whereas if I look at food, my metabolism says let's burn it up.  I will not workout if I feel hungry and prefer to down a healthy meal before hitting the weights.


I just so happen to be one of those people on the other side of the spectrum that works hard to put weight on and fattening up with crap to be "skinny fat" is not what I am looking for. My goal is to pack on lean muscle mass and that is done eating quality healthy carbs, lean proteins, and healthy fats. I have been the brunt of online attacks for looking too skinny, too thin, manly and even have had anorexic tossed my way.  That has been overshadowed by my followers who enjoy seeing a woman with muscle on her build and knowledge that anorexics are unable to sustain lean mass because their body is wasting away using it for energy.  This blog is not about any "hate" thing because that goes along with being an Internet personality and putting myself out there to help people.  My skin is thick and my knowledge is confident and that is what matters.  Also, this personal share is to dive into how my body functions and what I do to maintain my muscle.

Genetics do play a small role in our physical appearance, but we absolutely have the power to change things by what we eat and how we challenge our bodies.  I work hard and eat (a lot) to support that.  I don't believe in diets nor do I teach that in my personal training practice.  Just because some genetics may predispose obesity doesn't mean that we are to accept it and not even try to be a healthy person.  The same goes for lean genetics like mine.  We are all in this boat together with differing body types and how they function.  Regardless of our body makeup, it is important to put up a fight for what we want and not give up.

I have recently published two outstanding articles on the about.com network "Eating for Muscle" and  "Diet Mistakes Women Make Trying to Gain Muscle" helpful for lean mass gain and also fat loss.  Check those out!

Are You Eating for Muscle?
Read the Article!

Diet Mistakes Trying to Gain Muscle
Read the Article!


Thanks for stopping by my Blog and don't forget to subscribe and never miss a free update!
             DON'T MISS MY FREE UPDATES

Be Well and Stay Healthy!