Injuries Are Tough – Here is What You Can Do!

Injuries are tough. I am just coming off a two-month leg injury. I didn’t want to tell you too much about it while it was taking place because I did not want to get you down. But it was not good.

I can’t tell you exactly what it was because I did not see a doctor. I figured it would heal on its own. Soft tissue could easily take 4-8 weeks to heal and I felt as long as my leg was progressively getting better, I would not see the doc.

As best as I can tell, I tore an attachment coming into my knee. Maybe hamstring, maybe quad, or a calf attachment. I wouldn’t be surprised if it was a combination. I did it doing the Insanity Fitness workout. That is a real tough workout! I am not badmouthing Insanity at all. As a matter of fact I may try it again in the near future. But now I know what my limits are.

Here is what I did – these are the best ways to treat an injury, in my opinion.

Rest: If you are injured, do not stress the area. Please rest it. That is the only way it will heal. If you are like me, you will be impatient. The first few weeks it hurt so bad that I could not do anything even if I wanted to. But as it gradually improved I did something stupid. I skied a couple of days. Yeah, that was not smart. Luckily I did not seriously re-injure the area. I did however take about a 1-2 week step back, which was not good.

Ice: If you notice any swelling (which I did), ice the area and ice it frequently. I happened to be on a cruise during the initial phase and I requested ice delivered to my cabin every morning and afternoon. I simply applied the ice, which was placed in a ziplock type bag, directly to the area as often as possible. The idea is to keep swelling and inflammation away.

Avoid heat: Heat is not good for swelling and inflammation as it draws blood and fluids TO the area. You are trying to get rid of the fluids, not draw attention to more. So stay away from heating pads, hot baths, etc. as they will make things worse.

Elevation: I kept my leg up as much as possible… above the level of my heart. Again, this works wonders for decreasing the swelling and inflammation.

Analgesics: For those of you that have been following me for some time, you know I am not a big fan of pain medication. But I must tell you, I was in such pain that I had to break down and try something. What I found to work best was 6oo mg. of Ibuprofen 2 or 3 times a day. As the pain started to subside, I went down to 400 mg. once a day. Now I am happy to say that I am totally off the stuff.

Compression: I used a compression brace on my knee when things really were feeling awful. I picked it up at the local Walgreens. I think it helped but I found that wearing it all day long causes some really bad itching so please be careful.

Massage: A very skilled massage therapist can really work wonders. Just make sure your therapist totally understands muscle attachments, etc. This is crucial.

Chiropractic: Same as above! I did not seek chiropractic care but I do know there are some very good sports minded practitioners out there.

If you are not sure what the problem is, I would recommend seeing a medical doctor. Just because I am stubborn does not mean that you should be!

Most important, don’t let an injury ruin your psyche! Keep a strong eye on your eating program during an injury. You certainly don’t want to start gaining the pounds you have worked so hard to shed. Maybe this is a good time to get other things done that you have been putting off. There is always something good that can be made out of something bad.

Please check out my Facebook page, http://www.facebook.com/HealthyAt102! A “Quick Tip” for you every morning!

Rock On!!!

Some Great Little Tips If You Have Allergies!

It’s allergy season and the pollen count has been incredibly high here in Maryland. I have a feeling it is the same where you are living as well. Those of you that know me personally may have heard that I have had laryngitis for the past few weeks. Is it allergy induced? I am not sure, but I am taking all of the precautions!

If you are suffering from allergies, what can you do? If you have read my book, you know I try everything possible before I take medication for something. So here are a few helpful ideas to try before you head off to your doctor to get a prescription for your allergies.

  • Wash your face and hands frequently during the day – especially after coming in from the outside or shaking someone’s hand.
  • Ladies – pollen will stick to your makeup and therefore stay on your skin longer, so try to take it easy with the makeup this time of the year.
  • Flush your nose with saline in the evenings.
  • As much as fresh air is good for you – driving with your windows open this time of the year overloads you with pollen. Same goes for the windows in your home.
  • Chiropractic adjustments have been proven to be very helpful with allergies. If you have not tried chiropractic, go ahead. It is safe and there is nothing to lose.
  • Invest in a clean air machine with a HEPA filter for your bedroom. These little machines are so worth the money! They will filter the air you breathe so that you are not breathing in pollutants and allergens all night long. Great if you have pets as well.
  • Keep your car clean! My car is coated with pollen right now.  We touch the car every time we get in and out, the pollen gets on our hands, then into our eyes, nose and lungs. You know the story!
  • Drinking spring water with fresh lemon juice will help your body curb mucous production.
  • Ingesting “local” honey meaning honey made from locally bred and cultivated honey bees may help you be less sensitive to the pollens in your area – check your local farmers market.

Following these simple and easy tips should help keep you out of your doctor’s office this year. Please let me know if you have any other ideas!

Rock on!

Dave

 

 

Travel With Me!

I am always being asked about how I survive life on the road. As you know, being a professional speaker, I need to travel quite a bit! I have written blogs about how to eat on the road.  But lately I am being asked how I survive the rigors of travel, so here are some of my “tricks” to surviving life on the road.

When traveling on a plane I keep a small book, small pillow or small rolled towel with me, and about once an hour I slip the book/pillow/or towel under a different thigh – this shifts the weight off of my lower back. I find this very helpful especially on flights of more than two hours.

I try to at least roll my shoulders, roll my feet and ankles often on the plane. And I stretch just like I would for a workout prior to boarding and after de-planing. If I am planning to sleep on the flight (which is difficult for me) I take my noise reducing headphones.

When traveling by car, I make a point of stopping every two hours or so to get out and take a break. Sometimes I just walk a few circles around the car or take a quick trip to the rest room. But I have found that breaking the trip up into segments really helps me.

I pack lightly- I plan ahead what clothing I need to wear each day of the trip and take only those items with me. I used to take everything I own, but these days I find myself wearing the same thing many days in a row!

Traveling is sometimes difficult, but I try my best to make it fun and enjoyable. These simple tips can make it even more so. Safe travels my friend!

Rock on

Dave

Please look for me on Facebook: http://www.facebook.com/HealthyAt102

 

What is All This About Living Until 102?

Yeah, yeah, I know this blog is called “Follow Me to 102!”

And since the name of my Facebook Page (http://www.facebook.com/healthyat102) is the same, you wouldn’t believe many people actually ask me this question:

“Hey Dave, what makes you think you will live to 102?”

The answer to the question is this. I actually have no idea how long I will live. I could go tomorrow, I could live a very long life, or maybe somewhere in between. In the scheme of things, much of how long we will live is out of our control.

BUT!!! And this is a very serious but! I do believe if we live our lives in the healthiest manner possible without being fanatics about everything, we significantly boost our chances to live a long, prosperous healthy life.

So this is exactly where I come in. I do believe I can help you. I have figured out great ways to live your best life ever and I am here to teach. So please follow me and whether or not we make it to 102, I do guarantee that we will have some great times together for quite some time to come.

visit me on Facebook! http://www.facebook.com/HealthyAt102

Rock on!

Does Your Family Stress You Out?

This week was sort of the unofficial kick off of the season where many of you will begin to gather with your families for holiday meals, cookouts, summer pool parties, etc.

I’m fortunate that I truly love being with my family. My parents, brothers, children, in-laws, etc. are all people that I enjoy hanging out with. I do however understand that this may not be the case for many of you.  Perhaps you find “family gatherings” to be hugely stressful.

My friend Terry calls this stress “family overload.” If you fit into the category of feeling annoyed, frustrated or overwhelmed when you are with your family, here is my advice:

TAKE A WALK!

Seriously – just take a short break, get the mail, run a quick errand, take the trash out… do something that removes you from the group.  When you do walk away, take some deep breaths, calm yourself, center yourself, and remind yourself that your family really does love you very much. This will help so much; it’s amazing what even ten minutes away from a situation will do for you.

I hope all of you have a happy holiday.

visit me on Facebook! http://www.facebook.com/HealthyAt102

Rock on!

 

When You Talk to Yourself – Do THIS!

Do you have an affirmation? An affirmation is something you say to yourself every day or even several times a day.  It’s positive speaking to yourself. There is one in the front of my book and here it is…

I have decided that I will change my life. In a short time I will be thinner, stronger, healthier, younger looking and more attractive. I am ready to start!

Affirmations do not need to be long, complicated or involved. In fact, a few simple sentences that state something positive about you are all that is necessary.

So many times we talk to ourselves in a manner that is rude and disrespectful.  Let’s stop that!!! Talk to yourself nicely. Write yourself an affirmation. Post it in your bedroom, bathroom, shower, office, car, etc. and read it to yourself. Read it to yourself ALOUD several times every day.

This could be your first step to discovering the brand new YOU!

Rock on.

visit me on Facebook! http://www.facebook.com/HealthyAt102

Dave

 

You Really Need to Make YOU a Priority!

People tell me regularly that they do not have time to eat healthy or exercise. When I hear this I really want to say “What the #@%*.”  Seriously folks what is that all about?

You know on the airplanes the flight attendants tell you if the oxygen masks drop, place the one over your face first, then assist the folks you are traveling with.  DO YOU KNOW why they say that?  Because if you can’t breathe you can’t help anyone else.

This principle applies in ALL aspects of life.   You have to make yourself your own top priority. I know it’s tough with work, children, spouses, families and other commitments, but you really won’t be able to handle doing any of those things if you are not taking care of yourself.

Yes… working out takes time. It’s a commitment like anything else. So make some time in each day to exercise. Whether it’s a family walk around the block after dinner, or a bike ride early in the morning, it’s really important that you do something. I have a very good friend who decided 2 years ago that she needed to take control of her life and make herself a priority. The only time she could fit working out into her schedule was to get up at 5 AM, and be in the gym by 5:30 every day. I am rather sure she’d prefer the extra 2 hours sleep, but she gets up every morning and is in the gym working out. Make the time. Twenty minutes a day is all it really takes.

As for eating – even McDonalds, Wendy’s and Burger King now offer salads. While I stay out of fast food joints for many reasons, these healthy foods are a better option than a burger or deep fried something or other.  Again, as I have said many many times before – BE PREPARED.  Shop weekly and plan ahead if you know you are going to be particularly busy on a specific day. Prepare healthy meals for that day ahead of time.  It’s just as easy to eat something healthy that you have prepared prior, as it is to eat fast food on the run.

Be good to yourself; make your health and well being a priority in your life.

Rock on my friend!

visit me on Facebook! http://www.facebook.com/HealthyAt102

Dave

 

Thank You For Being a Friend

Today I wanted to talk to you about circles!  No, I am not talking about the actual geometric symbol, but rather circles of family, friends and associates.  Did you know that studies have actually shown that people who have family, friends and other support systems in their lives enjoy a healthier and more fulfilled life? Yes, the old expression that “no man is an island” is absolutely true!

I am so thankful for my amazing family! A truly beautiful wife, two brothers, loving parents, two wonderful kids, a great son-in-law, and in-laws that I totally enjoy hanging out with. I have friends all over the country that I love visiting with and having fun with. I have many business related associates that have actually become close friends that I enjoy spending time with as well.

If you have not yet been able to sense this yet, I love spending time with my family and friends! That is not to say that a certain amount of time alone isn’t good. Believe it or not, I love doing things by myself as well.  Maybe more than most people do. I can do a lot of reflecting when I am by myself. But no man is an island, and it’s very important to develop friends in life. As you grow older your circles will become more and more important.

Remember the theme song to the beloved Golden Girls show? It was “Thank You for Being a Friend”… and as the four ladies in the show portrayed – friends are the best.

Rock on my friends.

 

What Type of Running Shoe Should I Buy?

It’s springtime and that means that many of you are ready to hit the road, pound the pavement or perhaps try your luck at the trail. Yes, I am talking about running! And so many of you have asked me about running shoes, so let’s take a few minutes to give you some tips right here.

The very first thing you should think about when you decide to take up running is – WHAT KIND OF RUNNING SHOE IS BEST FOR ME?

Your feet are the foundation of your body. They support you when you stand, walk, or run. And they help protect your spine, bones, and soft tissues from damaging stress as you move around. Your feet perform better when all their muscles, arches, and bones are in their ideal stable positions.

The foot is constructed of three arches which when properly maintained, give exceptional supportive strength. Think about it for a second. These arches actually support the weight of your entire body.

If there is compromise of one arch in the foot, the other arches must compensate and are subject to additional stresses, which usually lead to further compromise. This then becomes a very painful thing when you try to run. Most of us have experienced pain in our feet at one time or another.

Make no mistake about this – I love to run, but it really does put stress on our feet, legs, and spine. So we need a shoe that will not only support the 3 arches mentioned above, but also one that will allow adequate toe room, support the heels and ankles and feel good on our feet.

You can spend $50 or $200. It doesn’t matter, every brand out there will be different, and not all running shoes are for everyone. I have found out from experience that an expensive shoe is not necessarily the right one for me and can cause problems!

When people ask me about what kind of running shoes to purchase here is the advice I give them:

Go to a good RUNNING store, one that has trained sales people that are actually experienced runners.  One that will put you in a variety of styles and manufactures and let you walk and even run around the store. There is a store near me that I really like because they have a small track outside in the parking lot so you can run for a while with the shoes on.

Try on several types, make sure they FEEL good, make sure they support your arches, makes sure you have room in the toe box, and make sure your ankles are supported. Then make your choice.

Once you have been to what I call a boutique store once and have found a brand and style that works for you then next time you need a pair, by all means, bargain hunt for them!  But if they are your first pair, or if you have gained or lost more than 20lbs and are purchasing new shoes, or if your current brand becomes unavailable, you MUST go to be fitted.

A few other tips to keep in mind:

Running shoes should always be replaced every 300-500 miles.

I usually have at least two identical pairs that I rotate. The reason is that shoes need some time to air out and regain the shape and cushion that they sometimes will lose after a run. So I do not normally use the same pair two days in a row.

No matter what they look like or how much they cost, as long as they fit, support your feet and ankles, and feel good, they are probably going to be fine for you.

Always remember an improperly fitting running shoe can lead to ankle, knee, hip and spine injuries.

Running shoes and shoes for walking are NOT the same thing.

Use your running shoes ONLY for running. Don’t wear them to work, out to restaurants, etc. Once you retire a pair from actual running use, do whatever you want with them.

I don’t care if you are running, walking, dancing, weight lifting, or working out – you must have a properly fitting shoe that is decided for the activity you are involved in.

I will be in San Francisco on May 15, 2011 running the Bay to Breakers 12K race. If any of you will be in the area running this very cool race, please let me know. It will be great to see some of my “102” friends!

Rock on!

 

Why Does Everyone Love Spring So Much?

Hello everyone! It’s incredible how time flies, isn’t it? This weekend is the beginning of spring. Spring means the start of warmer weather.  What better time is there to be outside than right now?

There are so many great things you can be doing outside.  Being out in the fresh air and sunshine is so good and healthy for you. The sunshine is the best source of vitamin D you can get. Spending time in the sun in small doses is great for you not only physically but mentally as well. Sunshine will increase not only your vitamin D levels but many other mood elevating chemicals into your blood stream.

This time of the year I like to take long walks, a jog, a run, or possibly even do a little yard work. All of these are healthy activities that keep my body moving.  And as you know, we’ve got to keep our bodies moving if we want to stay in an optimal state of health!

As you probably know, I’m typically outside in all seasons, but spring has always been my favorite time to be enjoying the earth’s rebirth. Playing outside is a very important thing not only for you, but for your family as well. Take them out with you. Enjoy the sunshine, breath in some of the fresh air. You will be rejuvenated and feeling so much better in no time!