The one symptom of advancing womanhood that everyone talks about is called a "hot flash." Doctors label hot flashes as a vasomotor symptom -- a series of biochemical events that occur when your temperature controlling mechanism goes slightly awry. The result: Your body thinks you're overheated, even when you're not. That, in turn, directs your blood vessels to quickly discharge what it perceives as excess heat.The whole "event" is mediated by the peaks and valleys of fluctuating estrogen levels.

The National Institute on Aging estimates that 60% of all women approaching menopause have hot flashes. For decades, most women banked on hormone replacement therapy (HRT) for help. Unfortunately, the Women's Health Initiative study of 2002 cast a huge shadow of doubt on this form of treatment.

The good news is there is more than one way to cool a flash. The following are approaches to try to remedy a hotflash:

1. Watch what you're wearing.

It's not just the heavy sweaters and suit jackets that can make you feel warm. Certain fabrics to avoid include nylon, spandex, and some close-knit polyesters, all of which can hold in body heat and make it harder for you to cool down. To avoid night sweats, which are really hot flashes that occur in your sleep, skip nylon nighties or PJs, and avoid satin or all polyester sheets.

2. Exercise as much as you can.

Studies show that women who exercise regularly during menopause may get fewer hot flashes, and the duration of the flashes they do get may be shorter.

3. Use cool water to cool down

Cool water or cold compresses placed on certain key areas of the body can stop a flash almost instantly, or keep the one that's already happened from coming back for a second heat wave. The key areas are: inside of the wrists, the inside of the elbows, the back of the neck, or, if you're in private, the pulse points on either side of your groin. Other ideas: Keep your environment cool. Try to avoid hot showers, whirlpool tubs, and Jacuzzis -- all can stimulate a hot flash by raising body temperature.

4. Take a deep breath -- and relax.

If you're plagued with frequent flashes, check your breathing patterns. When we're excited we can hyperventilate, which simply means we take in more oxygen than we need. For many people the end result is a feeling of spreading warmth. This, in turn, may kick off a true hot flash. Paced breathing may be the most effective relaxation method studied.

5. Stop and smell the roses.

The scents that normally bring on a sensation of relaxation include not only roses, but lavender, vanilla, and lemongrass, plus essential oils like ylang-ylang, geranium, and clary sage.

6. Stop smoking.

Good evidence shows that smoking can worsen hot flashes

Treatments Your Doctor Can Prescribe
1. Antidepressants (Zoloft, Effexor, Paxil, and so on)

2. Bio-identical hormones.

Although they're created in a laboratory much like traditional HRT, bio-identical hormones are identical to what your body produces naturally. Thus, some experts say they may be safer than traditional HRT, and many women report they can help hot flashes and other symptoms, including mood swings and sexual dysfunction.

3. Clonidine (a blood pressure medication)

When used in small doses, this traditional blood pressure medication might help relieve hot flashes by relaxing blood vessels, which in turn may have some effect on the localized release of body heat. Though the drug has some side effects, including dry mouth and sleep disturbances, research shows it can decrease hot flashes by up to 46% with no significant health risks.

Working Abs
1) Concentrate on true ab exercises, in which the ribcage and pelvis squeeze together, rather than on hip flexor movements.
2) Train abs at the end of your workout
3) Training abs every other workout is sufficient.
4) Try to do at least two sets of a crunching movement (for upper abs) and two more of a reverse crunching movement (for lower abs). As you get more advanced you will find you can do a few more sets.

A host of theories have been developed to explain why it is one of the simplest muscle groups to train (countless books have been written on the subject). However, the function of the abdominals is simply to help stabilize the torso and to draw the ribcage and pelvis together in a “crunching” movement. Therefore, any true abdominal exercise has to be, given the nature of the muscles involved, some kind of crunch. Anything else is not a primary abdominal exercise.

People tend to make two mistakes regarding abdominal training. Instead of pulling the ribcage and pelvis together, they think the function of the abs is to lift the entire torso, as in a traditional sit-up. Or they believe the abdominals are connected somehow to the legs, so they try to train abs by lifting their legs into the air in a conventional leg-lift.Both of these exercises,primarily work a set of muscles called the iliopsoas or hip flexors, which attach at the lower back, cross over the pelvis and insert at the thigh. When you do sit-ups or leg-lifts, instead of your abs flexing through a full range of motion, they function instead as stabilizers. Your abdominals can get very tired doing this, but you don’t get the kind of washboard abdominal development that most people hope for from this kind of training.

While hip flexor exercises tend to strain the lower back, real abdominal exercises are one of the main therapies for lower back problems. When you do true crunches you strengthen the abdominals in opposition to the lower back muscles and help relieve them of excess stress and strain.

Get back to the basics..........crunch those abs!

The Diabetes Conspiracy:What You Need to Know

• As men grow older, their levels of the essential androgen hormone testosterone decline dramatically. This phenomenon has been termed andropause, or the male equivalent of menopause.

• Decreasing testosterone levels have been linked to age-related health ailments such as erectile dysfunction, muscle wasting, and, perhaps most notably of all, diabetes.

• Restoring youthful levels of testosterone may help avert diabetes, helping aging men decrease their reliance on diabetes medications. Clinical experience
shows that testosterone therapy helps improve blood sugar control, boost energy levels, support sexual health, promote wound healing, and restore a more youthful appearance.

• Many people, even leading doctors, are unaware of testosterone’s many benefits. Not only is testosterone effective in offsetting age-related changes, it is also inexpensive and safe. Drug company profits would plummet if testosterone therapy was more widely used to treat aging men.

• All men over the age of 35 should have their levels of testosterone—along with blood lipids, glucose, and prostate-specific antigen—tested to assess their overall well-being and to determine whether they may benefit from testosterone replacement therapy.

Metabolic Syndrome: What Is It?

Metabolic syndrome is not a disease in itself. Instead, it's a group of risk factors -- high blood pressure, high blood sugar, unhealthy cholesterol levels, and abdominal fat.

Obviously, having any one of these risk factors isn't good. But when they're combined, they set the stage for many problems. These risk factors double your risk of blood vessel and heart disease, which can lead to heart attacks and strokes. They increase your risk of diabetes by five times. But the good news is that it can be controlled, largely with changes to your lifestyle.

Metabolic Syndrome: The Risk Factors

According to the American Heart Association and the National Heart, Lung, and Blood Institute, there are five risk factors that make up metabolic syndrome.
1--Large Waist Size
For men: 40 inches or largerFor women: 35 inches or larger
2--Cholesterol: High Triglycerides (150 mg/dL or higher)
3--Low Good Cholesterol (HDL)-For men: Less than 40 mg/dLFor women: Less than 50 mg/dL
4--High Blood Pressure (130/85 mm Hg or greater)
5--Blood Sugar: High Fasting Glucose Level (100 mg/dL or higher)

To be diagnosed with metabolic syndrome, you would have at least three of these risk factors.

As you may already know, I am a big proponent of resistance training. It suprises me that even in the fitness craze that we are in, a lot of people still have a misconception that weights will make you look like the Hulk. This concept is entirely untrue. Weight training is so important to maintain a healthy, toned physique.

Cardio is great, but should be used in conjunction with resistance trianing. Case in point: an overweight person who relies on cardio alone will burn calories, and perhaps lose weight, but they will only be a smaller version of their former self.........still holding a lot of bodyfat and not much lean muscle.

Resistance training gives your body true shape, builds strength, and also maintains bone density. If you have limited time in the gym, do your weight training first and follow it with cardio! Don't forget to eat clean!

Obesity as Unhealthy as Smoking: Poll.............Most Americans now consider obesity as risky to their health as smoking, according to a new Gallup Poll. Results of the survey of 1,001 adults show 83% view obesity as very harmful to one's health, compared with 79% who said the same about smoking. Researchers say the results reveal a new view of obesity's health risks, and show that medical knowledge about the negative health effects of being overweight has entered the American mind-set.

Exercise can cause acid reflux in some people. This is called exercise-induced gastroesophageal reflux, and is exacerbated by excessive contracting of the stomach muscles.

So if you’re wondering why you have heartburn during or after exercising, this may be the cause. What can you do to avoid it? Here are a few tips:

Don’t eat right before exercise. In fact, you shouldn’t eat any later than 60 minutes prior to your workout.

Avoid large meals, even if it’s a full hour before exercise, especially those foods that are heavy on the protein or fat.

Don’t drink an excessive amount of water right before you exercise. Drinking 8-16 ounces of cold water within the 30 minutes before exercise is plenty.

To keep yourself hydrated, sip on 4-8 ounces of cold water every 10-15 minutes during exercise and drink 16-24 ounces of cold water after you’re done.

Persistent heartburn despite these changes may require the attention of your physician, so don’t hesitate to get checked out if you feel your problem persists or is severe.

Hey there! As many of you know, I recently competed in the Team Universe a couple of weeks ago. Without going into all the details, lets just say I felt and looked good. I will post pictures in the gallery very soon.

Many of my friends ask me, "What are you planning for next?" "When is your next show?" Tough questions to answer right after a very difficult 4 months of training diligently with weights, long cardio sessions, and deprivation of many foods (ice cream and cookies!). But seriously, training for anything takes a lot of thought and one does not simply jump into it without planning. I must admit, I am not sure I put everything I had into my most recent performance

You might think that I was born with brain and muscle and only a few touch-ups here and there got me to high ranking positions. Despite numerous stories of child prodigies (by the way, I am not one of them!), the hard evidence shows that genius and elite athleticism is more made, than born. Studies of elite physical and mental performance confirm what is termed “the Decade Rule”. You have to put in a decade at the very least of the right focused work to even approach mastery in any field. And you have to want to do it. I have been competing for 12 years and my schooling lasted even longer to obtain my DO degree. It does help a little, but only a little, however, if you are born with great talent. In fact, success seems to be only marginally related to talent. The data indicate that the best way to make most Olympic teams is to begin to practice the sport relentlessly - shortly after birth. Notice, I mentioned "Olympic" team. I know most people do not aspire to become Olympians, but I am simply making a point that it is practice, practice, practice that makes an endeavor successful.

The same is true for Tiger Woods. He seems magical on the golf course, but was swinging a golf club before he could walk. He got the best instruction and practiced constantly from infanthood. Even today, he outworks most of his rivals. As you can see, becoming a success in any sport, and genius in science, music, and art are all built from a lot of hard work in that particular speciality . They are never born.

It has been said, that the people who have trained, both in sport and in science, who have become elite, work hard every day, year in, year out. They rarely excuse and they rarely complain.

So, to end a long story short, I have to contemplate heavily on my next move. Once the decision is made.........I will take the steps necessary to succeed. To those of you on the fence about a decision to move up the ladder of success, remember, success takes hard work, devotion, and practice, practice, practice!

Train Hard and Smart!

Your IronLadyDoc

As I become more involved with Preventative Health Sciences, I am finding that many physicians are overlooking the importance of resistance training in weight loss management. It seems that most patients are not educated on its fundamental importance. I found in an article recently published in Circulation, that a new AHA scientific statement summarizing recommendations for resistance training in people with and without cardiovascular disease (CVD) has been developed. I am hoping that this will serve as a reminder to clinicians that there are "singular" benefits to improving muscular strength in addition to regular aerobic exercise.

Despite this being the second set of recommendations on this topic to come from the American Heart Association (AHA), physicians may still overlook resistance exercise — lifting weights, or exerting force against resistance — as part of cardiovascular (CV) fitness regimen.

Telling someone to exercise typically suggests to the patient that they should be doing more walking. Unfortunately, I don't think resistance training is frequently thought of as part of an overall exercise program.

The statement of recommendations that I am referring to was published in a rapid access issue of Circulation, July 16, 2007, entitled: Resistance Training Additive to Aerobic Exercise.

The statement reviews the health benefits of resistance training and its impact on the CV function. It also summarizes the role of resistance training in modifying CVD risk factors, its benefit in specific CVD populations, and provides recommendations on evaluating patients prior to starting a resistance training regimen and suggestions for how such a regimen could be prescribed.

The AHA statement compares the effects of aerobic activities and resistance training on different parameters, noting that some clinicians may be unaware of the differential effects. For example, while aerobic exercise can have moderate effects on percent body fat, compared with merely a small effect of resistance training, resistance training has moderate effects on lean body mass, and major effects on muscle strength, while aerobic exercise has no effect, and minimal effects, respectively. By contrast, both aerobic and resistance exercise produce similarly small effects on high-density lipoprotein (HDL) and low-density lipoprotein (LDL) cholesterol, while aerobic exercise has greater effects than resistance training on triglycerides.

Importantly, both forms of exercise can have similar effects on quality of life. The importance of resistance training is now fairly well recognized in cardiac rehabilitation programs, but its benefits are less commonly appreciated in primary prevention.

Proper instruction and technique is essential for anyone beginning resistance training for the first time, but it is especially important for people with existing cardiovascular disease. Patients who come into cardiac rehabilitation programs typically get that kind of instruction, but people who are not participating in those formal kinds of programs should get in touch with an exercise specialist, or a physical therapist to provide some input on how to be doing resistance training properly. And the key there is that patients who do have cardiovascular disease need to identify themselves as such, so people don't assume they are healthy and give them instructions that would be inappropriate.

Of note, in all of the research to date, there are almost no reports of significant adverse effects of resistance training, although these were all supervised, controlled studies where risk is minimized.

I thought this was very interesting. Not only do I find a need to educate the general public regarding the importance of resistance training, but there is also a need to educate my collegues so they can spread the word.

If you are interested in a specialized program for resistance training and nutritional guidelines, contact Preventative Health Sciences at 515/225-2578. You can also find information at www.phsglobal.com

Lately, I have not been in the grandest of spirits...........blame it on the diet, work, a runny faucet at home, the heat, high gas prices, whatever, but today, yes today, I feel like I have fire. Ok, this is how good God is...............This morning I got to work and I had a poster container on my desk. I opened it up and there was a most beautiful pencil drawing of me. I could not believe it. "Wowser" is all I could say! My nurses thought the same thing as I opened it front of everyone. I looked at the return address and recognized the label as I had run across this website back in Jaunuary and decided to write this lady and tell her how cool her drawings were. Anyway, that was our only contact. Seems we have a huge thing in common..........GOD! I called Charlene Ralph this morning and thanked her. I know God had a hand in this! Check out her drawings. They are amazing! www.builtbodyart.com

The type of cardio equipment you use at the gym makes a difference in what kind of results you’re going to end up with. If you want to be a runner, you’ll probably choose the treadmill. If you’re training for a bike race, you’ll probably get on the stationary bike.

But what if you’re just trying to get in shape and lose weight? Which piece of equipment is right for you? While anyone can burn calories on any machine in the gym, for the best results, you have to personalize your exercise program to yourself. If you would describe yourself as out-of-shape, it’s important that you don’t head straight for the treadmill and crank it up to a six-mile-an-hour pace. You can start out walking on the treadmill, or another option is the elliptical machine. This machine puts your body through many of the motions of running on the treadmill, but puts less stress on your joints since your feet don’t actually leave the surface they’re on.

Once you’ve mastered the elliptical, you can head over to the treadmill and give it a try. Just keep in mind that you probably won’t be able to keep up with the pace you had on the elliptical because now you’re being forced to pick up your feet and really propel yourself forward.

The same philosophy can be used on any piece of equipment in the gym – if you’re out of shape, start out on a machine that challenges you minimally so that you can actually stay on it long enough to work up a good sweat. Start slow, start small and work your way up. Not only will you avoid injuring yourself, you’ll be setting yourself up for mini-successes along the way

When eating disorders or body image conflicts are mentioned, the face we imagine is one of youth. It may be a preteen, an adolescent, or a young adult woman, but seldom do we visualize the face of an aging woman. Yet, contemporary western culture consistently values women's bodies and appearance above other attributes, and sexualized images of female bodies saturate mass media, shaping the prevailing ideal. Of course, women of all ages who live in this culture are affected.
Adult women are on display; they are often criticized for transgressing that ever-shifting fine line between being too sexy or not sexy enough, and they often are completely dismissed when they no longer look young. It goes without saying that older female faces are not particularly popular images in film, fashion, advertising, print media, or television, unless the reference is breast cancer, menopause, or some other medical condition that predominantly affects older women. Moreover, this is an age when the female body can be "fixed" via medical technology, whether it be through laser hair removal, botox injections, chemical and surgical face/neck lifts, nose jobs, breast implants, surgery for "correction of the buttocks,"and liposuction. This is an age when cosmetic plastic surgery can even be purchased at a mall during a lunch hour (eg, botox injections, laser skin resurfacing, dermabrasion, chemical peels, permanent eyeliner). The point is that these procedures are now offered in retail centers, so it's like buying a new dress – it has been normalized, despite the potential risk and the meaning -- that is, chemically or surgically changing one's body.
Many women have come to believe that they can (and should) be in complete command of their bodies. In this era of body control and unrealistic beauty images, the rhythmic cycles of the female body, many of which are associated with weight gain, such as premenstrual bloating, pregnancy, and the slower menopausal metabolism, present great challenges. If a woman's power is still defined in terms of beauty and a youthful body, the 8 to 12 pounds she naturally gains at menopause can be a source of great distress and anticipated disempowerment. And the current reality is that more and more, older women who are approaching or beyond "midlife" are struggling with their bodies and their eating and are in need of professional help.

May 2, 2007— The US Food and Drug Administration (FDA) is warning consumers and healthcare professionals of the risk for obtaining counterfeit drugs when purchasing prescription medications online, according to a news release. The alert was based on information regarding 24 apparently related Web sites that appear on the pharmacycall365.com home page under the "Our Websites" heading, according to an alert sent yesterday from MedWatch, the FDA's safety information and adverse event reporting program. On 3 recent occasions, the FDA was informed that counterfeit versions of orlistat 120-mg capsules (Xenical; Hoffmann-La Roche, Inc) were being supplied by 2 of the Web sites. None of the capsules contained orlistat; one contained sibutramine (Meridia; Abbott Laboratories, Inc) and the others were filled with talc and starch. The latter were provided in blister packs stamped with a valid Roche lot number but displaying an expiration date of April 2007 rather than March 2005. The counterfeit products cannot be differentiated on sight alone as they closely resemble legitimate products (photos are available at http://www.fda.gov/bbs/topics/news/photos/xenical.html).The Web sites involved in distributing the counterfeit orlistat capsules were Brandpills.com and PillsPharm.com, which appear on the same pharmacycall365.com page that is home to 22 other Web sites, 4 of which previously have been linked to shipments of counterfeit oseltamivir phosphate (Tamiflu; Roche Laboratories, Inc) and tadalafil (Cialis, Lilly ICOS, LLC).These include AllPills.net, Pharmacy-4U.net, DirectMedsMall.com, Emediline.com, RX-ed.com, RXePharm.com, Pharmacea.org, MensHealthDrugs.net, BigXplus.net, MediClub.md, InterTab.de, Pillenpharm.com, Bigger-X.com, PillsLand.com, EZMEDZ.com, UnitedMedicals.com, est-Medz.com, USAPillsrx.net, USAMedz.com, BluePills-Rx.com, Genericpharmacy.us, and I-Kusuri.jp.According to the FDA, the Web sites appear to operate from outside the United States. Consumers should therefore be wary if the company cannot be contacted by phone, if their prices appear to be extremely low, or if no prescription is required. Additional information regarding the purchase of prescription drugs over the Internet may be obtained online at www.fda.gov/buyonline/. Healthcare professionals are encouraged to report potentially counterfeit drugs to the FDA's MedWatch reporting program by phone at 1-800-FDA-1088, by fax at 1-800-FDA-0178, online at http://www.fda.gov/medwatch, or by mail to 5600 Fishers Lane, Rockville, MD 20852-9787.

If you only work the front of your body, you will not only have an asymmetrical appearance, but also put you at risk for injury. So make sure to balance out your opposing muscle groups – triceps and biceps, hams and quads, chest and upper back. This is especially true when it comes to your abs. You can do hundreds of crunches, but if you really want strong abs, you also need a strong lower back. Some people spend hours with exercise videos and gym classes that focus on abs, but hardly ever give a second thought to their lower back. But strengthening your lower back along with your stomach will create a balance between your front and back muscles, helping you to move gracefully. Having a strong midsection will also help you to lift heavier weights, which in turn will increase your lean mass and boost your metabolism. Daily activities, like bending and lifting, will be easier as well.

To get started, try the Superman:
Lie facedown on the floor, with your arms straight and extended above your head and your legs together and straight.
Simultaneously lift your arms and legs up toward the ceiling. Keep your limbs straight, but not locked. Your body will form a gentle curve. Hold for a count of 30, then lower. Repeat 3 times.

Fat is not the enemy. Healthy fats, such as those found in avacados, nuts, fish, fish oils, and olive oil, are highly protective for the cardiovascular system. They can boost your body's fat burning potential. In addition, healthy fats keep blood sugar levels stable.

If you are having concerns about your metabolism slowing down, check your meal schedule. You may not be eating frequent enough. Unfortunately, eating three big meals a day can bring your metabolism to a halt. By contrast, if you eat often during the day, you’ll be giving your metabolism a steady stream of energy to carry you through your activities. In fact, studies showed that people who eat throughout the day are 45% more likely to maintain a healthy weight than those who only eat three large meals. Eating smaller, more frequent meals helps keep hunger at bay since you aren’t waiting four, five or even six hours in between meals. Additionally, you’ll eat less overall because you won’t be starving by the time you finally sit down to eat. Aim for five or six smaller meals a day instead of three large meals. Start out with breakfast, have a snack a couple of hours before lunch, eat a smaller lunch, have a snack before dinner, and eat a smaller dinner. You don’t even have to give up your breakfast-lunch-dinner routine – just eat less at these three main meals, supplement with snacks, and you’ll keep your metabolism revved up all day long.

Your Body Mass Index, or BMI, is a measure of body mass based on your height and your weight. This measurement was previously hailed as the best way to determine if you’re at a healthy weight. But recently, the value of a person’s BMI has been debated because this number fails to take into account the ratio of fat to lean mass, or the distribution of fat on a person’s body. Packing excess abdominal fat is more dangerous than the extra fat on your hips and thighs because the fat around your middle is closer to your vital organs. To really determine if your body composition is healthy, some experts recommend tossing the BMI and concentrating on waist-to-hip ratio. To find your ratio, divide the circumference of your waist by the circumference of your hips (use a tape measure to get the values). Women are at an increased risk for heart disease and other health problems when this number exceeds 0.8, and for men it’s 0.95. This means that if your waist is as big as or bigger than your hips, your health depends on you losing weight. Many people who are at a normal BMI still have a sizable unhealthy belly paunch, which is why this method isn’t as accurate as once thought.

Oatmeal is a wonderful breakfast choice that can help you start your morning off right. But are you getting the most potential out of this oat? Instant oats are a popular choice, because they’re quick to prepare. But instant oats are quick and easy for a reason – they’ve been shaved down to size, removing much of the oat’s natural fiber and nutrients. Instant oatmeal also has sodium, sugar and other not-so-healthy additives. If you want the best oatmeal for your health, make time in the mornings to prepare rolled oats on the stove or in the microwave. Opt for steel-cut oats or old-fashioned oats, both of which have even more of the bran and germ intact. If you just can’t make time for cooking the old-fashioned way, try Quaker Oatmeal’s new Weight Control oatmeal, which has some added goodness. This instant breakfast offers six grams of fiber, seven grams of protein and just one gram of sugar.

Potassium is a mineral involved in electrical and cellular body functions. It plays various roles in metabolism and is essential for the proper function of all cells, tissues, and organs. Adequate potassium helps to maintain lower blood pressure levels, reduce the effects of sodium intake on blood pressure, prevent kidney stones, decrease bone loss, and improve glucose metabolism.
For athletes, potassium's role is of particular importance because potassium helps regulate fluids and mineral balance and is needed for muscle contractions and transmission of nerve impulses.

Specifically, potassium:
Assists in the regulation of the acid-base balance.
Assists in protein synthesis from amino acids and in carbohydrate metabolism.
Is necessary for the building of muscle and for normal body growth.

A deficiency of potassium (hypokalemia) can occur in people with certain diseases or as a result of taking diuretics for the treatment of high blood pressure, heart failure, or weight loss. Therefore, athletes with eating disorders, or those wrestlers and others who are trying to make weight, may be at an increased risk. Diuretics are probably the most common cause of hypokalemia.
A variety of conditions can cause the loss of potassium from the body. The most common of these conditions are vomiting and diarrhea. Additionally, many medications such as diuretics, laxatives, and steroids can cause depletion of potassium.

The most common symptom of potassium depletion is fatigue. Other symptoms of potassium deficiency include slow reflexes, muscle weakness, and EKG changes. A quick loss of potassium could lead to cardiac arrhythmias and even death.

Taking in a potassium supplement is not necessary as this mineral can be readily obtained through a variety of food sources. Fish such as: salmon, cod, flounder, and sardines are good sources of potassium. Various other meats also contain potassium. Vegetables including: broccoli, peas, lima beans, tomatoes, potatoes (especially their skins), and leafy green vegetables such as spinach, lettuce, and parsley contain potassium. Fruits that contain significant sources of potassium include: citrus fruits, apples, bananas, and apricots.
There is no upper level set for potassium, as food sources of potassium have not shown to reach toxic levels. On the other hand, supplemental potassium can lead to acute toxicity in otherwise healthy individuals.

I read a training tip that pro bodybuilder Bob Cicherillo said to be a good rule of thumb: In for out, and out for in. In other words, if you move your hands or feet in, you’ll generally hit the outer head of the target muscle. If you move your hands or feet out, you’ll generally hit the inner head.
That seems to be especially true with leg work. If you widen your stance on calf raises, it forces you to come up on the inside of your foot, better affecting the inner head of the gastrocnemius. If you use a stance with your feet close, you tend to roll out on the outside of your feet, which affects more of the outer calf head.
MRI studies show that effect on quad work as well. Feet close on squats hits more outer quads; feet wide hits more inner quads and adductors. If you’re looking for more sweep on your outer quads, at least as much as your genetics will allow, use a closer stance.
MRI studies also show that turning your feet slightly inward on leg extensions hits your outer quads more as well.

Stars Behind Bars Lock-Up


Accelerated Rehab and Urbandale Family Physicians have partnered together to help raise money for the Central Iowa Chapter of the Muscular Dystrophy Association (MDA). By participating in the “Stars Behind Bars Lock-Up event, we will make a difference in the lives of Central Iowans affected by neuromuscular disease.

Malea Jensen, DO, and Trina Radske-Suchan, physical therapist, will be incarcerated on April 12th, at 11:00am. A parole officer and deputy will arrest them and take them to MDA’s “Maximum-Appreciation Facility” at the Bonefish Grill in West Des Moines. There they will be sentenced and held for one hour with a bail bond set at $1800.

The $1800 bail money will help send 3 kids to camp, fund 72 flu shots, fund 9 clinic visits, fix 3 wheelchairs, or fund 29 minutes of research. $2000 will assist one person with the purchase of a wheelchair, leg braces or communication device. $3900 pays for one hour of MDA research seeking treatments and cures for more than 40 neuromuscular diseases.

Both Urbandale Family Physicians and Accelerated Rehab Centers believe in the work of the MDA, and want to contribute to the battle against neuromuscular diseases. We want to help the MDA with their ongoing mission to raise hope and someday provide a cure.

The MDA provides some 235 hospital-affiliated clinics, offering quality medical care from doctors, nurses and therapists experienced in dealing with neuromuscular diseases. These clinics also serve as sites for clinical trials of the latest experimental therapies and drugs. MDA also offers about 290 support groups for those with neuromuscular diseases and their families. In addition, each year more than 4000 youngsters attend weeklong MDA summer camps.

MDA is the world's largest non-governmental sponsor of research seeking the causes of and effective treatments for neuromuscular diseases, sponsoring some 400 research projects annually.

We are excited to make a difference! If you can help me post bail, please send bail money to the following address:

Dr. Malea Jensen
c/o MDA jail bail
2901 86th St
Urbandale, Iowa 50322

I read this today and realized I have read it before. I present it here for all of you as well! Enjoy!


Sand & Stone (Author unknown)
Two friends were walking through the desert. During some point of the journey they had an argument and one friend slapped the other one in the face.

The one who was slapped was hurt, but without saying anything wrote in the sand:
TODAY MY BEST FRIEND SLAPPED ME IN THE FACE

The two kept walking, until they found an oasis where they decided to take a bath.The one who had been slapped became stuck in the mire and started drowning, but the friend saved him.

After he recovered from near drowning, he wrote on a stone:
TODAY MY BEST FRIEND SAVED MY LIFE

The friend who slapped and saved his best friend asked him, "After I hurt you, you wrote in the sand and now, you write on a stone, why?"

The other friend replied, "When someone hurts us, we should write it down in sand where winds of forgiveness can erase it away. But, when someone does something good for us, we must engrave it in stone where no wind can ever erase it."

Get your dream back! I was listening to Joel Osteen tonight and I thought he made some very good points when he refers to the dreams we have in us. He tells us: It does not matter what has happened in the past. It does not matter who has done you wrong or how badly you failed in the past. You need to quit dwelling on it. You need to quit being discouraged. Don't be revengeful, angry, and bitter. Shake that stuff off. Accept the fact that not everyone is going to believe in you or understand you. A lot of times when we get a vision, a dream, everyone comes out of the woodwork to bring you down. You may feel that everyone is turned against you, but you should not let someone else's poison get inside of you. Don't let people hold you back. You see, sometimes we cannot grow, because we outgrow our environment. You have seeds of greatness inside you. Don't be afraid to take a risk. Step out in faith. You have so much to offer, but when you start getting close to God and start living a life of faith, the enemy will come up with all sorts of things to get in your way.........circumstances, criticisms, or people pulling you down. That does not change what God has put in your heart. Stay focused on the future! Don't give up on those dreams!

I have had a tremendous response to the WHO radio show with Steve Deace. Everyone asks if Jake and I can get this guy to change his ways. Believe me, the big guy is giving his ALL. I am so proud of him. It is a humbling experience for him, but this is his passion right now and WOW! That is all I can say! Give Steve a big pat on the shoulder when you see him and pump him up!

The following is just one email I received this past week..........Preventative Health Sciences is beginning to get people to question their lifestyles.

Hey good Doctor. You guys are turning into radio talk show pros. Nobody even got you riled. I wondered how you were going to respond to the guy that took issue with the whole milk as a baby. You done good. I think your posing the question about feeding his child whole milk today knowing what we know now. He took it pretty well too. Well done.

Quick reminder: Friday Feb. 23, myself, along with Jake Velie from Preventative Health Sciences, will be broadcast live on the Steve Deace show from 4-6 pm. Tune into WHO 1040. WE will be discussing Steve's recent weigtloss success as well as answer questions from the listeners regarding exercise and nutrition. Jake and I are having a lot of fun helping you change your lifestyle. Listen in........we have awesome information. Praise God!

Brief Summary of Report: Recently completed case-control studies link 288 cases of foodborne illness in 39 states to consumption of varying types of Peter Pan peanut butter. The first case was identified in 8/06.

Description: The Food and Drug Administration (FDA) is warning consumers not to eat certain jars of Peter Pan peanut butter or Great Value peanut butter due to risk of contamination with Salmonella Tennessee. The affected jars of Peter Pan and Great Value peanut butter have a product code located on the lid of the jar that begins with the number "2111."

Individuals who have recently eaten Peter Pan and Great Value brand peanut butter beginning with product code 2111 and have experienced symptoms should contact their doctor or health care provider immediately. Any such illnesses should be reported to state or local health authorities.

Both the Peter Pan and Great Value brands are manufactured in a single facility in Georgia by ConAgra. Great Value peanut butter made by other manufacturers is not affected. If consumers have any of this Peter Pan or Great Value brand peanut butter in their home that has been purchased since May 2006, they should discard it.

FDA's warning is based on a just-completed epidemiological study by CDC, the states, and local health agencies, which links 288 cases of foodborne illness in 39 states to consumption of varying types of Peter Pan peanut butter. This report was provided to FDA on February 13. The outbreak appears to be ongoing and the first consumer may have become ill in August 2006. The cause of foodborne illnesses can be difficult to identify. As a result of extensive epidemiological testing and recent case control studies, CDC was able to identify Peter Pan peanut butter as the likely cause of illness. Great Value brand peanut butter beginning with product code 2111 is manufactured in the same plant as Peter Pan peanut butter and, thus, is believed to be at similar risk of contamination. ConAgra is recalling all Peter Pan and Great Value peanut butter beginning with product code 2111 that already was distributed. The company also is destroying all affected products in their possession. The company will cease production until the exact cause of contamination can be identified and eliminated. ConAgra will advise consumers to destroy any Peter Pan and Great Value brand peanut butter beginning with product code 2111 in their possession. To assist in this endeavor, FDA has sent investigators to ConAgra's processing plant in Sylvester, Georgia where the products are made to review records, collect product samples and conduct tests for Salmonella Tennessee.

If you struggle with a deep offense in your heart, do a quick check and see what kind of unforgiveness you are harboring. It can be toxic to your soul.

The first kind is found in the heart of one who has had a very real offense committed against her. She would forgive if she could, but the deep pain keeps her from getting there.

Imagine your heart as a home. The home looks tidy from all obvious appearances, but in one room unforgiveness is stuffed away. At times the whole house is permeated with its offensiveness.If this is you, and you don't want to continue harboring unforgiveness, simply tell God you want to give Him the "key" to that room in your "heart home." As you submit this area to God you are acknowledging your trust in Him. You are agreeing to have God hold your hand and go with you into that room so that He can clean it up, in His time. He will do an amazing job of house cleaning that will make your heart rejoice! All you need is the willingness to begin the journey of forgiveness with God's help.

Perhaps you are struggling with an unwilling heart right now. This is the second kind of unforgiveness, and the most toxic. Although it is humanly understandable that one might rebel against forgiveness, the result is simply not worth it. Your whole life can become affected as the toxins of anger and mistrust permeate through your "heart home."Refusing to forgive is like holding rebellion in your heart. God speaks about such things in His Word..."Rebellion is as the sin of witchcraft and stubborness as the sin of idolatry" (2 Samuel 15:23).As Christians we would never consider getting involved in witchcraft, yet the rebellion of a heart in unforgiveness can open the same kinds of doors in our lives. Willful unforgiveness, with no openness to begin the journey of forgiveness, can allow the enemy of your soul to stake a claim. Give God the key today. He can be trusted with the journey to bring your heart to wholeness.

You know, thinking back to my childhood, I never once had a journal and now I am journalling and spreading the word of fitness and health to millions. I think that is simply amazing.

Today we got a dumping of snow. Now that I am in my new house, guess what comes with a driveway? SNOW! Dang, I forgot how to do it. Well, my black beauty cruises right over it, but if I don't at least shovel a path, I better forget about guests for a few months! My pups are sure enjoying it. They look like little bunnies hopping over the drifts. It was kinda cute, but they got to shivering so I brought them into the heated garage and gave them a special treat that one of my patients brought today from the famous "Three Dog Bakery." I thought it looked pretty yummy myself! My little chachis have been the light of my life the past few weeks. They are growing up and learning each day..........sometimes it is something real good, and other times, I help them unlearn it real quick like! hee hee!

In case some of you do not know, I am helping with the Lutheran Church of Hope Fitness Retreat this Saturday. I will be speaking about the benefits of exercise and the whole retreat is centered around a "Body Built By God." I have something else real special coming that weekend......my friend, Mary, is coming. As you recall, she lost her brother over the Christmas Holiday in a motorcycle accident. She has been a little down, but she told me she hopes this retreat and her visit with me gives her a renewal for her soul. I just know the Lord will speak through me as I express the fact that our body's are not our own. They were given to us by God to treat as a holy temple to protect our Holy Spirit. How we treat our body, is a direct reflection of how we feel about our glorious God. Every day is a step of faith. Being fit is just one way that helps to supply the energy needed to move closer to the Lord, to witness His Word, and to be vessels of that Word.

I think it is so amazing how my life has changed the past couple years. I remember a time when my working out took precedence over everything...........including my spiritual life. Fortunately for me, the Lord blessed me with a wonderful friend who introduced me to Hope and helped me get started on my journey to know my Father. I will always be so thankful to my friend, Jill. I have learned balance in my life. It includes my mind, body, and soul. And with that, I have met others with my same passion to help our community become more healthy. It has been fun and I truly know that the Lord put me in this position to help others in a loving/Christ-like way. I started with no faith, was blessed with my friend, Jill, and then wow, so much abundance pours out to me in many ways. I have the drive to do the same for others.

We still have space for registrations to the Retreat. Consider a renewal for your soul!

~YOUR Ironladydoc

Are you aware of what Omega-6 Fatty Acids are? Let me explain.

Omega-6 are listed as: Linoleic acid; sunflower, sesame, corn and soybean oils.

They are found in: Frozen and processed foods.

What’s the big deal? Ideally, you should eat three omega-6 fatty acids for every omega-3 fatty acid you eat. But the ratio in most Western diets is between 10:1 and 20:1.

Excess intake of omega-6 can raise blood pressure and increase your risk of heart disease.

How to avoid it: Eat fewer processed foods. Purchase omega-3 supplements found in fish oil pills and flaxseed oil with care since these supplements often contain omega-6 along with omega-3.

Starting a low calorie diet to lose weight is not a good idea. Let me tell you why. Drastically cutting your calories puts your metabolism into what’s known as “starvation mode.” As your calorie intake is reduced, your body actually thinks you are fasting and will conserve calories rather than burn them at a regular pace. Studies show that when your caloric intake drops too low, your metabolism will reduce its output by as much as 30%.

According to the American College of Sports Medicine if you’re going to follow a low-calorie weight loss diet, women shouldn’t eat fewer than 1,200 calories a day and men shouldn’t eat fewer than 1,800 calories per day. Otherwise, the reduction in your metabolism will ultimately sabotage your weight loss efforts. Healthy weight loss occurs with a 1-2 pound reduction in body fat each week, although you may initially lose more weight at the beginning of a diet. Starvation diets are unhealthy and really unsafe. Eat right, exercise daily and the weight will come off in due time.

Why do men burn more calories than women, even when they’re doing the same amount of work? It’s because men have more lean muscle mass. Each pound of muscle that you have burns about 35 calories every day, while each pound of fat you’re storing only burns about two calories a day. That’s a really big difference! If you’re interested in burning more calories, you have to incorporate weight-lifting into your weekly exercise routine. Not only will you burn a bunch more calories during a combo workout, but lifting weights regularly will also help to build the lean muscle mass you need to turn your body into an efficient calorie-burning machine. Spending just 2-3 days every week in the gym pumping iron and 3-5 days doing cardio is a good start to losing fat and gaining muscle.

Two Wolves
One evening an old Cherokee told his grandson about a battle that goes on inside people.
He said, "My son, the battle is between two "wolves" inside us all.
One is Evil. It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.
The other is Good. It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith."
The grandson thought about it for a minute and then asked his grandfather:
"Which wolf wins?"
The old Cherokee simply replied, "The one you feed."

Man, this really hits home. Let's all try to feed the "Good" wolf in everything we do!

Newsbyte:

Caffeine Cuts Muscle Soreness: StudyA small study found moderate doses of caffeine equal to 2 cups of coffee could reduce post-workout muscle pain. Researchers suggest caffeine may block the body's receptors for adenosine, a chemical released in response to inflammation. The findings may have particular relevance for people new to exercise, since they tend to experience the most soreness.
As Reported by MSNBC

Every one of us will face decisions this year. Some will be small decisions with little consequence while other decisions will have far reaching effects in our lives. Let's just mention one....to lose weight or not to lose weight. Both can have far reaching consequences. Before you decide to lose weight, you might want to figure out the cause and what you are going to do about it.

Your metabolism probably gets blamed for a lot of things – your most recent weight gain and your struggle to get the extra pounds off. Unfortunately, unless you suffer from hypothyroidism or some other metabolic disease, you don’t get to blame it for your weight problems.

What is metabolism anyway? Your metabolism is basically a series of biochemical reactions by which your body turns the food you eat into energy. Everyone has a basal (or base) metabolic rate, which covers your body’s basic needs, like breathing, blood circulation, and cell growth and repair. These metabolic needs account for about two-thirds of your total calorie needs each day. In addition to your basal metabolic rate, your body burns energy when you eat so you can digest and break down your food. Digestion only accounts for about 10% of your total daily calorie needs. Finally, after your basic energy requirements and digestive needs are cared for, your metabolism also takes care of any physical activity you do, like sitting up, walking, running, and playing sports. This is where you get to play a part in how many calories you burn each day. If you lead a fairly sedentary lifestyle and still eat as much as you did when you used to be active, you are to blame for your weight gain – not your metabolism. If your “slow metabolism” has been the scapegoat for your weight problems, here’s your wake up call.

It's a new year. If you need to make some changes, do it! And, if you need help making those changes, ask! There are so many good trainers and nutritionists out there. Save your pennies and hire them. You can do it!