Every year doctors and nutritionists around the world dream up diets of all kinds. A quick Google search or trip to the bookstore and you’ll see there’s no shortage of weight loss tips. Here are three classic fad diets and the reasons why they simply aren’t effective.

1. The Master Cleanse

Dating all the way back to 1941, The Master Cleanse was created by Stanley Burroughs. Its had periodic popularity ever since. For about two weeks, you are told to sustain life on a lovely mixture of lemon juice, water, maple syrup and cayenne pepper. The allotment is two 1-liter bottles of this concoction per day. Hunger pangs are supposedly numbed by chugging down this odd blend of sweet, spicy and sour. To top it all off, at the end of the day, you’re told to down a glass of warm salt water which in turn sends you running for the toilet instead of bed. Of course it works, you’re consuming minimal calories, all of which are liquid, for two weeks. It’s just that it has nothing to do with what’s in that disgusting juice blend. And it certainly won’t help keep the weight off.

2. The Atkins Diet

Doctor Robert Atkins created this eponymous diet in the 1970s. In short, the diet cuts out carbohydrates so your body will burn all the fat you’ve stored up instead of the glucose in the carb-y foods. There are four phases; each phase allows the addition of a few more carbs and a few additional food types. All along though, you can keep on stuffing your face with meat and cheese. And oh, was it popular. In fact, it continues to be. Why not? All the protein-rich meat, fish, eggs, butter and oil you want! The problem with low-carb diets is that you’re actually losing mostly water weight, especially at first. Furthermore, the Atkins diet promises the loss of up to 15 pounds in the first two weeks. That kind of speedy weight loss never lasts. Dr. Atkins died of a heart attack in 2003. While it doesn’t get much more ironic than that, it is unclear that his dieting approach had anything to do with his death.

3. The Grapefruit Diet

The origins of the Grapefruit Diet are uncertain, but it has been around since at least the 1930s. Most plans last for 12 days and promise a 10-pound weight loss. The basis here is that the grapefruit is a miraculous wonder food with a magical fat-burning enzyme. Well, that’s just not true. There is no scientific basis for this whatsoever. The truth is, the diet is very restricting (typically 800-1000 calories, very limited food options). Anyone on a diet like that will lose weight. But again, the results won’t last because you aren’t changing your overall eating habits. Nothing against the wonderful grapefruit. It’s a very nutritious fruit, low in calories and high in vitamin C and fiber. It’s just not a fat burner.

What actually works

1. Identify your ‘weakest link’ when it comes to dieting. You probably already know what it is. Maybe it is afternoon or midnight snacking. Maybe it’s your sweet tooth or alcohol consumption. Whatever the issue, address these vulnerabilities head-on.

2. Keep it simple and find one or two changes you can make in your diet right now. Cut out something that’s bad for you, or add something that’s good. Everyone wants immediate results, but little improvements, a few at a time, is the best way to go.

3. After a few weeks time, assess whether or not the small changes you are making are working. If they are, great! If not, try something else. Realistically it takes a few months to see real and healthy weight loss.

The fad diet market is a billion dollar one. Don’t waste time and money. A slow and steady progress towards weight loss is the surest.

Image Sources:
- http://farm3.static.flickr.com/2143/2303104020_0f7bdfb0a5_b.jpg
- http://www.bbcgoodfood.com/recipes/4550/images/4550_MEDIUM.jpg
-  http://www.schoolofbeinghealthy.com/wp-content/uploads/2010/04/Grapefruit-Diet-Plan-The-Real-Truth.jpg

As the cooler months approach, now is the time to start taking extra care of our feet.  Our feet will be nice and warm in our shoes or boots and socks, so we will not be looking at them as much.  The cooler weather will often bring on dry, scaling skin on our feet.  Each day, it is important to check the feet carefully, especially if you are diabetic, have rheumatoid arthritis, or another chronic disease.  If you notice anything abnormal (color changes, openings, growths, drainage, for example), if is important to call a podiatrist.  Additionally, it is important to moisturize the feet twice daily with a thick cream or vasoline.  When doing this, it is important to avoid putting the cream or vasoline between the toes.  This is already a  moist area of the foot, and more cream may cause the skin here to break down or open up.

Watch for future blogs on how to get your feet ready for the winter!  Dr. Bender is a foot and ankle specialist at Advanced Physical Medicine and practices at the Oak Park and Chicago/63rd locations.  She has been in practice since finishing her residency in 2001, and she has also had three foot surgeries on her feet!  She knows how it feels to have painful feet and can help you!  Call today for your appointment, 708-763-0580 or 773-776-3166.

Many people come into the office disappointed with their toenails.  Sometimes they are using a self remedy or store bought product, and it  is not working.  Sometimes the medication prescribed by another doctor is not working.  Sometimes the condition is getting worse or spreading, and the patient does not know what to do.  Toenails can develop many changes: thickness, discoloration, pain, blood underneath, ridges, or become crumbly.  Often this is caused by fungus, which invades the nail. Fungi grow and thrive in  warm, moist places like our shoes and socks because our feet are often sweaty.  Additionally, fungal growth is common in locker rooms, pools, and gyms because of the warm environment.  

Fungal nails can get worse if untreated.  However, the only way to know for sure if a nail is fungal is to take a biopsy or piece of nail and send it for testing.  Usually, the report comes back and states that there is indeed a fungus in the nail.  Then, topical or oral medication is prescribed to treat the condition.  There are risks, benefits, and different success rates for the different medications, and these are discussed prior to treatment.  Sometimes biopsies come back and show that a toenail exhibits changes just from trauma.  This can be caused by repetitive pressure from running, tight shoegear, or a job that requires repeated movements of the toes and foot.  There are treatments that can improved the appearance and thickness of the toenail, even if fungus is not present.  Additionally, changes in shoegear are helpful, such as buying shoes that are not too tight, have a wider or higher toebox, or have softer material over the toes.  

 What should I expect from a nail biopsy?

 A piece of nail must be cut off as far back as possible on the toenail.  The procedure usually does not require anesthetic.  Antibiotic ointment and a band aid my be necessary after the piece of nail is removed. 

 If you have changes to your toenail, make an appointment today at Advanced Physical Medicine.  Dr. Bender is a foot and ankle specialist with thirteen years of private practice experience in Chicagoland.  Dr. Bender was an instructor at William Scholl College of Podiatric Medicine for nine years and recently left teaching to devote her full attention to her private practice.  Dr. Bender was an ice skater for 19 years, and this resulted in many problems with her feet.  After three foot surgeries, she know how it feels to have foot pain!  Schedule your appointment today!  708-763-0580 Oak Park and 773-776-3166 Chicago/63rd

Runners frequently develop blood under the toenails, expecially the second toenail because this toe is usually our longest toe. This condition is called a subungual hematoma.  Often, there is minimal pain in the area, but if the toe and nail are sore, it may be necessary to drain the blood from under the nail or remove the toenail.

Why does this happen?  Friction and pressure over the toenail allow a subungual hematoma to develop.  There are several causes for this condition:  repetitive microtrauma (hitting the end or top of the shoe continually), running downhill, shoes that are too small, rubbing on seams of socks, or toes that are contracted (hammer toes) and grip with running.

If you have this condition, call Dr. Bender for an appointment at Advanced Physical Medicine Oak Park (708-763-0580) or Chicago/63rd (773-776-3166).  She is a foot and ankle specialist who has been in private practice since 2001

Boston Red Sox reliever, Andrew Miller, has been placed on the disabled list due to a ligamentous injury (believed to be the LisFranc's Ligament) that required season ending surgery.
The purpose of this blog is to discuss LisFranc's injuries, not this specific player.  The LisFranc's Joint involves the articulation between the metatarsal bones and tarsal bones.  The LisFranc's
ligament, which this player may have injured, joins two bones (the first cuneiform and second metatarsal bone) and is a very strong and important ligament for stabilizing the foot.
The metatarsal bones may also be fractured or broken and displaced (shifted) with this type of injury.

This injury can be caused by a variety of conditions:  falls, something dropping on this portion of the foot or crushing it, or situations where the foot is plantarflexed aggressively (pointed downward).  Athletes
are suffering from this injury more frequently in recent years, maybe due to better diagnosis and testing, or possibly, due to greater intensity with certain sports.  The patient will suffer from pain, swelling, and difficulty standing
or walking on the foot.

Conventional x-rays, along with MRI or CT studies, are needed to adequately diagnose this condition.  Depending on the severity, casting or surgery may be needed to treat the injury, and physical therapy is
often needed.

If you have a foot injury, please contact Dr. Bender at Advanced Physical Medicine for an evaluation.  Dr. Bender is a foot and ankle specialist and has been in practice since 2001.  Dr. Bender was a figure skater for 19 years, so
she understands how injuries can impact an athlete's life.  Call 708-763-0580 (Oak Park) or 773-776-3166 (63rd St./Chicago).

There are many causes of ankle pain, but the purpose of this blog is to discuss Achilles tendon injuries.  The Achilles tendon is the structure that extends along the back of the leg from the knee to the back of the heel bone (calcaneus).  This is a very important structure and plays a vital role in the up and down movement of the ankle joint.  For example, it is critical for moving the brake and acceleration pedals when we drive.

As we are more active in the summer, injuries to the Achilles Tendon are more common.  Overuse injuries from hiking, running, or walking, can cause pain in the back of the heel or ankle, but also sudden or vigorous actions from basketball or other sports, can cause inflammation of the tendon. There may be inflammation of the tendon, also known as tendonitis, with pain and swelling, and this type of condition typically responds well to ice, rest, strapping, anti-inflammatory medications, physical therapy, immobilization, and orthotic devices.     More chronic and also painful injuries to the tendon are called tendonosis and often do not include the acute inflammation.  Finally, the tendon may have a tear in it, which can cause severe pain, swelling, and difficulty with motion.  Tears can range from small microtears to large ruptures and are due to repetitive motion, poor biomechanics, or sudden injuries (falls, bad landings after jumping, twisting the ankle, and other causes).  Tears in the tendon require immobilization or surgery depending on the severity.

Conventional x-rays are taken for all of these injuries but only show bone injuries.  The Achilles tendon can only be adequately visualized with diagnostic ultrasound or MRI.

How can I protect my Achilles tendon?  Wall stretches with the knee bent and extended, supportive shoegear, and custom molded orthotic devices are great ways to protect the tendon.

If you think that you have injured your Achilles tendon or need a foot check up, contact Dr. Bender at Advanced Physical Medicine.  She practices at the Oak Park and Chicago/63rd locations.  Dr. Bender has been in practice since 2001 and treats all conditions of the foot and ankle.  708-763-0580 Oak Park and 773-776-3166 Chicago.

Summer weather can bring on changes to the skin on our feet.  Athlete's foot, which is caused by fungus, can cause scaling and blisters on our feet with itching.  Typically, creams and gels that kill the fungus can improve this condition along with keeping the feet dry during the warmer months.

However, other less common issues can arise during the summer months.  Bug bites can cause single or multiple areas of redness on our skin, sometimes with itching and warmth around them.  These areas can get infected easily, so if the condition worsens, it is essential to see a doctor immediately.  Antibiotics to fight infection may be necessary.  It is important to protect the skin while outside by using bug spray or keeping exposed skin covered with clothes.

Additionally, the skin can become irritated by various plants or weeds during the warm weather when gardening, mowing the lawn, or hiking.  It is important to wear socks that protect the feet and legs when around these plants along with closed toe shoegear.  It is never a good idea to mow the lawn or garden with sandals because the feet are exposed to dangerous things in the plants and soil and also with the lawn mower itself.  If your skin becomes red and itchy after outdoor activities, you may have contact dermatitis, which will require a cream to treat the area.  As with bug bites, the skin can also get infected with this condition (usually from itching), and antibiotics may be needed.

Dr. Bender is a foot and ankle specialist with Advanced Physical Medicine.  She has been in practice since 2001 and treats all conditions of the foot and ankle.  Dr. Bender lives in Oak Park and has two young children that keep her busy after work!  For your appointment, call 708-763-0580 (Oak Park) or 773-776-3166 (Chicago/63rd).

Summer is in the air! Finally. With summer comes opportunity for health and wellness. Ever since you were a kid you’ve probably heard ‘wives’ tales’ of summer. Today we’re debunking three ridiculous summer myths.

1. Farmer’s markets are expensive.

The truth is that farmer’s markets are CHEAPER than most grocery stores. It’s really a simple business model. Cut out the middleman, and there are fewer people to take a cut of the profits. Plus, customers travel further and often on specific days of the week to find farmer’s markets, cutting down on the costs it takes to run a brick and mortar grocery store every few miles. That being said, there are ways you can cut down your costs even further when visiting your local farmer’s market. Here are three:

Try something new - The concept of supply and demand remains relevant at farmer’s markets. So, if everyone is looking for the typical salad bland, I mean blend, of romaine lettuce, carrots, tomatoes and cucumbers, chances are the prices will be higher. Instead grab something unusual like romanesco or dandelion greens.

Think outside the ‘cash’ box - Farming is older than cash. And some farmers are still open to the idea of bartering. If you build websites, do taxes or are a handyman, your local farmer might need your services. Why not strike up a conversation and offer a trade?

Purchase in quantity - Buying in bulk during peak season means plenty of bounty during off season. For example, nabbing a couple cases of tomatoes doesn’t have to mean Caprese salads for every meal. Whip up some simple marinara, can or freeze it and have it for use all winter long.

2. Pee on your friend’s jellyfish sting.

What is a jellyfish sting, anyway? Let’s examine the biology of a jellyfish. First, there are certain kinds of cells on the surface of their tentacles called ‘cnidocytes’. Within each cell is a tube filled with venom. Attached to each cell is a microscopic hair that, when disturbed, triggers the release of the venom. This venom lands on the skin of prey, or an unfortunate ocean vacationer.

Peeing on the wound can actually make things worse. Most likely, when the sting occurred, there were a few tentacles left on the victim’s skin. The first thing to do is get rid of these as to not make things worse. That doesn’t mean use your fingers to pick them off; you’ll only get stung on your hand too! And that certainly doesn’t mean urinating on the wound, the salt content in your excretion can cause the undisturbed venom to release. And sure, once that process is over, a super-concentrated urine concoction could (maybe) help (a little bit). But unless the urinator is severely dehydrated, it’s not going to do any good. Instead, keep a small bottle of white vinegar in your beach bag. That’ll help curb the pain if things go awry at the beach. If no vinegar is available, splash some seawater on the wound and skip the golden shower.

3. Poison ivy rashes are contagious.

You’d have to be VERY intentional to spread a poison ivy rash to another person. That is, you’d have to immediately, upon coming into contact with the poison ivy oil, furiously rub the oil from your skin on to theirs. Sounds far-fetched, and it is. In fact, the rash doesn’t typically show up until two to three days after exposure. So, the infectious oils are most likely washed clean by that point. That delayed reaction is what spurs this summer myth. The illusion that the rash is spreading lends to the theory that the rash is also contagious. Take a shower. Wash your clothes. You’ll get over it eventually.

There is no ‘cure’ for poison ivy aside from your body’s natural healing process. But there are some home remedies that may help ease the pain. Lemon juice, baking soda, tea and oatmeal can all help relieve the relentless itching you’ll encounter in the several days following a poison ivy encounter.

Stay fit, healthy and happy this summer. Enjoy your fun in the sun.

Your back enables you to do many of the activities and motions that you need to do to function daily. It is very important that you take certain precautions and steps to ensure that your back remains healthy and strong. But, the good thing is that it's relatively easy to properly care for your back. If you have suffered any injuries to your back, then it's even more important to take steps to bring your back "back" to it's optimal functional state.

Routine Back Care
While regular visits to your chiropractor might not be practically or financially feasible, there are many things that you can incorporate into your daily routine that will help you take care of your back.

Posture
Yes, your mother was right...again. Sitting up straight and maintaining good posture while standing are two effective and inexpensive ways to strengthen and protect your back. The elongation of the spine helps you to maintain your balance, when you slouch then other muscles have to help which can cause back pain, headaches and more. So, while you're sitting at your desk at work, sit straight up with your chest pushed upward to help you maintain proper seated posture. While standing, make sure your feet are planted flat on the ground and lift your shoulders and straighten your spine.

Don't Light Up
Most people know that smoking causes problems, but many don't know that lighting up that cigarette is bad for your back as well. Because smoking depletes the oxygen in your blood, it deprives your muscles, and spine. A lack of oxygen can cause back and spine issues later on.

Sleep well & Don't Stress Out
Sleep rejuvenates your mind and spirit, but it also does wonders for your back. But, the way you sleep can cause you back problems if you're not careful. Having the right mattress and head and neck support while sleeping can prevent back pain in the morning. Beds that are too soft cause your spine to curve awkwardly in sleep, putting pressure on the discs and spinal cord and bunching up a flat pillow can strain your neck. Make sure you have a relatively firm mattress and make sure that your pillow supports your head in alignment with your neck during sleep. Stress also plays a detrimental role in the health of your back. Stress causes consistent contraction of muscles around your back and neck that can lead to back pain. Getting enough sleep, exercise and managing job, family and other stressors can do wonders for your back.

If You've Suffered a Back Injury
If you have undergone a back injury or trauma to your back, it is important to seek professional care. Stop normal physical activity, avoid lifting and apply hot or cold packs to the area as need be. Make sure that you continue to follow up with your health care provider so that a back injury doesn't progress into something more serious.

Other Factors That Affect Your Back
Your weight and diet can also affect your back. It is important to maintain a healthy weight so that your back doesn't have to work double time. Maintaining a healthy diet and getting enough exercise will help you to keep your back strong.

Nisha has been writing about injury advice for the last few years now. She enjoys reading health and news articles from http://www.injuryadvicelawyers.co.uk and other similar resources.

Washington Nationals player, Bryce Harper, missed playing time last week due to an ingrown toenail.  He even made headlines when he posted a picture of his toe and the removed toenail on Twitter.  Many people may think that it is odd that he would be sidelined for such a condition.  Many might view ingrown nails as a minor problem.  However, an ingrown toenail can cause significant pain, and if it progresses on to an infection, serious problems can occur.

Ingrown nails can be caused by a variety of things:  genetics, trauma or injury, shoe gear, and the person's foot structure or the way they walk.  Ingrown toenails in athletes are common from bumping the toe with kicking, running, sliding, or when another player or object lands on the toe (example, jumping).

If the ingrown portion of nail cuts into the skin next to it, this often leads to infection.   An infected, ingrown toenail will be red, hot, swollen, and often have pus or drainage.  Additionally, there is typically significant pain.

As with the case of Bryce Harper, a physician must anesthetize the toe and remove the ingrown portion of nail.  This allows the cut in the skin and related infection to clear up and heal.  Oral or topical antibiotics, soaking, bandaging, and over the counter pain relievers are also used with the procedure to heal the toe.  The best way to speed up healing after the procedure is to rest, elevate, and wear shoes that do not rub on the area.

If you have this condition, please call Advanced Physical Medicine to get an appointment with Dr. Bender.  Dr. Bender finished her surgical residency training in 2001, and she has been practicing and teaching podiatric students and residents since then.  She has offices in Oak Park (708-763-0580) and Chicago/63rd St. (773-776-3166).