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Saturday, November 23, 2013

Ask Dr. J—Coffee and LDL


Ask Dr. J—Coffee

Question: Can drinking too much coffee raise LDL (bad) cholesterol?

Answer: This is a good question, especially since I am a coffee lover! Actually, this raise in LDL cholesterol only applies to boiled or unfiltered coffee. A raise in LDL is not the result of caffeine, but rather, by the ingredients in the coffee. In fact, the LDL is only raised when the coffee grounds have been brewed for a long period of time, or when brewed coffee has been left to sit at high temperatures for long periods of time.


Monday, October 28, 2013

Diabetes REVIEW


If you have diabetes and peripheral neuropathy, it's critical that you carefully control your blood sugar levels. High blood sugar over time damages the blood vessels and nerves in your legs and feet. Fortunately, a good diet and regular, moderate intensity exercise can help improve your body's use of insulin, get your weight under control, and improve blood sugar.

Adopting healthy eating and exercise habits is "tremendously important" because it keeps blood glucose (blood sugar) levels under control. Lifestyle changes can prevent the development and slow the progression of microvascular complications. In addition, exercise like walking can relieve the pain, probably because it improves circulation.

To change your lifestyle:

  • Get regular physical activity. Aside from helping you reach and maintain a healthy weight, exercise also improves the body's use of insulin and improves circulation. It also strengthens muscles, which improves coordination and balance in muscles that may have been weakened due to decreased nerve activity. Get started on an exercise program that won't be hard on your feet -- like walking, swimming, biking, or yoga. You may need to limit exercises that do stress your feet, such as running or aerobics. People with neuropathy -- especially those with bone deformities -- should always wear well-fitted shoes to avoid pressure sores and ulcers on the feet.
  • If you smoke, stop. Smoking makes circulatory problems worse, which is thought to be one cause of neuropathy, and worsen the symptoms of peripheral neuropathy. Smoking also greatly increases the risk of heart disease in people with diabetes.
  • Carefully limit alcohol. Excess alcohol intake can worsen neuropathy and make it hard to control your blood sugar levels.

Eat a Balanced Diet:

To keep blood sugar as close to normal as possible, it's important to follow the right meal plan. A well-balanced diet can make a big difference. You might want to consult with your doctor or a dietitian to learn what foods are best, when to eat, how much to have of each food, and what to avoid.

You will need to keep close track of the carbohydrates you eat since they have the most immediate effect on your blood sugar. Carbohydrates are in these food groups:

  • Fruit
  • Milk and yogurt
  • Bread, cereal, rice, pasta
  • Starchy vegetables

You should eat plenty of fiber since it plays a role in the digestive process, reduces heart disease risk, and can improve blood sugars. Choose from:

  • Fresh fruits and vegetables
  • Cooked dried beans and peas
  • Whole grain breads, cereals, and crackers
  • Brown rice
  • Bran products

It's important to eat foods that are low in fat. Good choices are:

  • Lean meats. Bake, broil, grill, roast, or boil - never fry
  • Low-fat dairy. That includes cheese milk, yogurt
  • Low-fat vegetable cooking spray
  • Low-fat margarines and salad dressings

Avoid high-sodium foods, which can cause high blood pressure:

  • Salt
  • Boxed mixes of potatoes, rice, pasta
  • Canned meats
  • Canned soups and vegetables
  • Processed and packaged foods (lunch meat, sausage, bacon ham)
  • Salty snack foods

Monday, August 05, 2013

Are YOU a Champion? 


The dictionary definition of a champion is a person who has defeated or surpassed all rivals in a competition. My personal favorite definition, is to "live your life in your own way, to reach for the goals you have set for yourself, and to be the YOU that you want to be."

What makes a champion? I bet you know a champion. Are they your neighbor, your co-worker, your family member? Is it Mary Lou Retton, Kelly Clarkson, a pastor, a doctor, a nurse?

I want you to imagine yourself right now as a champion...go ahead, close your eyes, and imagine what it would look like to be a champion. No, I do not want to hear you say, "I am not good at anything. " Now go ahead, close your eyes. I want you to imagine what it looks like to be a champion.  This may take a little time. I want you to find a quiet place. There must be no distractions. Make a list in your head of all your talents.

I can see that it is not hard for you to list the talents if you are a top speed skater, a pro basketball player, a famous artist. Are you the fastest runner on your team?  Have you won All-conference honors on your basketball team? Did you qualify for the National Golf team? Are you an award-winning novelist? Do people naturally gravitate toward you because you are a natural leader?

Ok, that is a great start. Next, I want you to list those talents you have that are a little deeper inside. You know they exist! These are the talents that you have kept hiding and are not being fully utilized. Keep this list because we will refer back to it.

Now, picture you are looking for someone to join your team. You are looking for a champion. It can be your softball team, your rowing team, your debate team, etc. When you pick your teammate, are you looking at their "gifts" that are obvious? For example, are you looking at the person's gifts and projecting those into the future? They have talent now so they will be my champion in the future. Or are you thinking that person has a lot of potential and with hard work, passion, discipline, commitment and good instruction, that person can be an amazing teammate?

Its okay, there is not a right answer. I just want you to be aware that many people who have amazing talents, never reach their full potential, so you may have passed up the true champion who was ready, willing, and able to be your student. It might have been you...with all your "hidden" talents that were not being utilized.

I ask you again, "Are you a Champion?" More importantly, "Can you pick the champion?" I will tell you this one thing to be more true now then ever before...the kind of feedback students get from the people who evaluate them (their parents, their teachers, their coaches) makes the difference between finding a champion or finding someone who is not. Specifically, champions are found when evaluating the process (e.g., effort, learning) as opposed to a focus on the person (e.g., talent or ability).

Tuesday, April 23, 2013

Dreaming Really, Really, BIG!

"The greatest discovery of the 19th century was not in the realm of the physical sciences, but the power of the subconscious mind touched by faith. Any individual can tap into an eternal reservoir of power that will enable them to overcome any problem that may arise. All weaknesses can be overcome, bodily healing, financial independence, spiritual awakening, and prosperity beyond your wildest dreams. This is the superstructure of happiness." – William James, Harvard Psychologist, the Father of American Psychology.

William James (1842-1910) stated that if you form a picture in your mind of what you would like to be, and you keep that picture there long enough, you will soon become exactly as you have been thinking. This process of forming a picture in our minds is often referred to as visualization and is based on the biblical idea, "As you think, so shall ye be."



And so, this 1800's idea is a driving force today when discussing the pursuit of excellence. To achieve your potential, somewhere deep in your core you have to create the belief that you can do it. By dreaming about your BIG dream, and focusing on your daily goals (the little steps), you nourish your commitment, your confidence, and your belief in your ability to achieve.

Even if you never make it to your ultimate goal, your dream of getting there inspires you to be better than you otherwise would be.

Monday, April 08, 2013

The IronLady

From one "Iron Lady" referring to THE "Iron Lady" it is hard not to feel sadness. Margaret Thatcher passed away today. Her character, philosophy and achievements made her one of Britain’s greatest prime ministers. The world has lost a true champion of freedom and democracy.

Margaret Thatcher fought socialism in England and unyieldingly promoted free-market views. She put a stop to the British labor unions and strongly believed in a limited government by lowering spending and taxation.

Ronald Regean and Margaret Thatcher were political soul mates, committed to freedom and resolved to end Communism. As Prime Minister, Thatcher had the clear vision and strong determination to stand up for her beliefs at a time when so many were afraid to “rock the boat.” As a result, she helped to bring about the collapse of the Soviet Union and the liberation of millions of people.

Mrs. Thatcher famously said, “The trouble with socialists is that they always run out of other people’s money.” Margaret Thatcher once said that her competition would rather the poor were poorer provided the rich were less rich. That way you will never create the wealth for better social statuses. In a system of free trade and free markets poor countries – and poor people – are not poor because others are rich. Indeed, if others became less rich the poor would in all probability become still poorer."

I have listened to many speeches by Margaret Thather and one which hits home with me is this: “I think we’ve been through a period where too many people have been given to understand that if they have a problem, it’s the government’s job to cope with it. ‘I have a problem, I’ll get a grant.’ ‘I’m homeless, the government must house me.’ They’re casting their problem on society. And you know, there is no such thing as society. There are individual men and women, and there are families. And no government can do anything except through people, and people must look to themselves first. It’s our duty to look after ourselves and then, also, to look after our neighbour. People have got the entitlements too much in mind, without the obligations. There’s no such thing as entitlement, unless someone has first met an obligation.”

The magnificence of Thatcher was her refusal to accept the conventional wisdom of her age...her refusal to conform. History will enshrine Margaret Thatcher as a transformational leader who helped defeat communism, promote freedom, and bring hope to the oppressed. Her penetrating words and compelling vision will last for generations.

 



DreamBIG

When God created you, He deposited in you everything that you need in order to fulfill your calling. He gave you the desire and the ability. He equipped you with gifts and talents. No dream is too big. No challenge is too great.

Tuesday, April 02, 2013


Ask Dr. J

 
Question: I am a 35 year old, 165 pound male, wanting to put on the most muscle mass possible. What are the best exercises for each bodypart to accomplish my goal?

Answer: This is a real good question and one that bears a lot of controversy. For example, it was once thought that the leg extension, an isolation exercise, involved the most fibers. The problem with this theory is that it is based on measurement of heat production and oxygen deprivation. It has nothing to do with the number of fibers activated.  Have you ever noticed male models that have small, detailed quads? This is undoubtedly from doing lots of leg extensions with no time spent in the squat rack.

The moral of this story is, if you want to hit the most muscle fibers with one movement, make the big, compound exercise the core of your routine. This is no revelation to bodybuilders, but let me explain the reason why, for instance, the squat builds more mass than the leg extension. The answer is Synergy. When there is synergy, or teamwork, from surrounding muscle groups, you can place considerably more weight on the fibers in the target muscle. Now we grow big!

Here is a list of some of the best mass building exercises for each bodypart:

Quads:                               Squats

Hamstrings:                      Stiff-legged deadlifts

Calves:                              Toes-pointed leg curls

Lats:                                  Pull-downs or chins to the front

Midback:                           Behind-the-neck pull-downs

Chest:                                Bench press

Delts:                                Overhead presses

Biceps:                              Barbell curls

Triceps:                             Lying extensions or close-grip bench presses
 
Abdominals:                     Incline or hanging knee-ups



Monday, April 01, 2013

Center Stage Physique by DR. J

It might be said that bodybuilding is losing its luster, that female bodybuilding has crashed and burned, and that top pro shows such as The Arnold Classic and the Olympia are all washed up.

I hate to break it to you, but you are wrong...competing in these events is growing stronger. Take for example, The Arnold Classic: The Arnold Classic celebrated its 25th Anniversary during the March 2013 Arnold Sports Festival. The Arnold Classic has grown over the years into one of our sport’s most prestigious events, and was the catalyst for the Arnold Sports Festival – the nation’s largest multi-sport festival. The Arnold Classic includes five IFBB Professional League Divisions including Arnold Classic (professional men’s bodybuilding) and the Ms. International (women’s professional bodybuilding), which also debuted in 1989. The Arnold Classic Weekend also features the Fitness International (founded in 1994), Figure International (2003) and the Bikini International (2011).

With this kind of history, how could you doubt the fan base and the competetive profiles that are alive and well?

I once had a dream that I would be up on one of those two stages. That dream ended on the Team Universe stage in 2007. I am now coaching young athletes to perform in these events. It has been a dream come true so to speak, as I am able to coach athletes in bodybuilding, figure, physique, and bikini.

Check out www.facebook.com/CenterStagePhysique. Like my page and check out my athletes who are competing in June 2013.




Sunday, March 31, 2013

Weight Management Programs


What Defines an Effective Weight Management Program?


It is easy to get overwhelmed with the abundance of weight loss programs and supplements available today. For this reason, you may want to keep the following guidelines in mind as you search for a healthy weight loss program.


1)    There is no magic pill for weight loss. Please beware, a commercial or advertisement promising weight loss with pills or supplements may only want your money.

 
2)    A program needs to fit your body. Some programs may not be suited for your lifestyle or current fitness level, and may cause burnout or even injury.

 
3)    Make sure your physician has approved your physical activity program. It is important for you to be well-informed and cleared medically before starting anything new.

 
4)    Select a program that will provide you with the healthy lifestyle education that you can use for the rest of your life.
 
You can find out more information about Dr. Malea Jensen by going to and clicking the "Like" button on: www.facebook.com/CenterStagePhysique
 
 

Thursday, March 14, 2013


Stretching

I would guess there are a lot of you who do not stretch at all, or if you do, you stretch the muscle you’re going to work for 5 seconds at most. What you must realize is that stretching helps muscles recover, increases muscle elasticity and decreases the chance of injury.

Stretching is crucial for every sport or fitness activity, and too many people neglect this part of their workout. Stretching will not only increase your flexibility and minimize your chances of pulling or tearing muscles, but it will also improve your performance. A flexible muscle reacts and contracts faster, and with more force, than a non-flexible muscle. Flexibility also increases your agility and balance.
 
Stretching exercises should be performed after a short warm-up, between weightlifting sets, and/or during your cool-down. As an added benefit, stretching is an excellent relaxation technique. Use your stretching time to focus on your sport or workout, visualizing success. Make sure you leave plenty of time to stretch after your workout. Do a number of stretches for the body parts you just worked, and hold each stretch for about 20 to 30 seconds.

Do not neglect this important aspect of fitness. It may be the most crucial to your success!
 
 
 
 

Friday, January 04, 2013

Cash Pay Medical Practices

As many of you are well aware, medical insurance is very costly. If you or someone you know has been hesitant to see a doctor because they do not have insurance or the deductible is sky high, consider finding a low cost, cash only, doctor.

Currently, Center Stage Primary Care is offering $50 office visits. Payment is expected at the time of check-in. If labs or other tests are needed for further management, you can use your insurance. We can find alternative treatment options that are cost effective if you do not have insurance.

I do acknowledge the need for patients to have some medical insurance in case of emergencies. People should have health insurance for catastrophic illnesses or surgery. Use your best judgement and talk to your health insurance company regarding your options.

I am a big believer that the direct-pay model accomplishes what many people want out of health care reform – increased access for the uninsured, decreased costs, and price transparency.There are no surprises. You know what you're getting. You know what you're spending for it. You wouldn't buy clothes and not ask how much it costs before you go to the counter or look to see. Why should medicine be any different?

Tuesday, January 01, 2013

Logo is Finished!


A winner understands the importance of a positive attitude.

Happy January 1, 2013!!!
 
Today is the first day of 2013 and I am starting my marketing! Please help me share my LinkedIn and facebook links for Center Stage Primary Care.
 
Each of you can help me out by first "liking" my facebook page and then Forward my blog to friends and family who may be needing a family practice physician. The more "Likes" I get, the more traffic I will get from others outside my circle. Thanks to each of you in advance.
 
In addition, I will picking up hours starting Feb 1, 2013 at the office of Dr. Doug Hoisington. As many of you know, he is an ENT physician in West Des Moines.
 
 
Dr. Hoisington will be renting me space as I will continue to remain my own entity of Center Stage Primary Care.
 
The address and hours are as follows:
1455 29th St West Des Moines,IA 50266
 
Please continue to use my current phone number to schedule appointments:
515.226.2580
 
Hours:
Wednesday: 830-5
Thursday: 830-5
Friday: 7-330
 
It is going to be a great year!!
 
Here are the Links: