Dr. J's SOAP Notes

What is it about Dreams???

2012-01-15T20:07:00.000-06:00

I want to touch on a book that I just finished reading. It starts out a bit drab as it discusses the psychological work of Carl Jung. You may remember studying him during your early college years. Then, it gets into some really interesting analogies from the Bible. In the book, Dreams, God's Forgotten Language, author, John Sanford draws on the work of Carl Jung to show how dreams can help us find healing and wholeness and reconnect us to a living spiritual world.

Dreams traces the role of dreams in the Bible and how God speaks to us. Carl Jung, the founder of analytical psychology, pioneered a whole new outlook on the way we tick. He peered into our darker spaces and our dim, forgotten corners.

To start, lets discuss our shadow. If you stand facing the light, you will cast a shadow. Unless, you turn and look on the floor behind you, you will not be aware of the dark shadow following you. The shadow is the part of our personality, which is in our background, of which we are usually unaware. Similar to Eckhart Tolle’s idea of “the ego,” our shadow is the part of ourselves we want to hide from the world...our mistakes, guilt, failures, insecurities and demons that we bury under a carefully crafted ego of armor.

So the shadow is our angry side, our weakness, our sickness, our primitiveness, our sensuality, our rebelliousness, our inferiority...whatever it may be about ourselves of which we are most afraid and would rather not face. The shadow slinks around and most often we would rather die than have someone say we are like them.

Where do we see our shadow? In our dreams. It appears as the sinister or inferior figure of our own sex. The more we try to remain unaware of it, the more it manifests itself. To understand the shadow, we can contrast it to the persona. The persona is the front we put on. It is a form of adaptation to the society in which we live. Most often, we come to identify with the persona. We think we are the person whom we would like to appear to be. The shadow stands in direct contrast.

From a Christian perspective, our dreams reflect the life process at work in us that seeks to make us aware of Christlike totality or wholeness. So, it is not a matter or "either or", but of "both." We cannot give our shadow a full license, but instead, we become one with our good side and reach out and intergrate our lower nature. This solves the "Christian Problem."

To learn more, consider reading Dreams, God's Forgotten Language by John Sanford. You will see illustrations of dreams and visions in the Bible and you will also see how we, as Christians, have suppressed our shadow and have literally become "split."

Glycemic Index

2012-01-13T10:28:00.000-06:00

In the past, we used the terms simple and complex to describe carbohydrates
The problem some complex carbs caused a rise in blood sugar similar to simple carbs
Now we use the term Glycemic index
Measures how fast food is likely to raise your blood sugar
Glucose is given an arbitrary value of 100 and other carbs are given values relative to glucose
The impact a food will have on blood sugar depends on many factors such as:

Ripeness
Cooking time
Fiber content
Fat content
Time of day
Blood insulin levels
Recent activity
Particle size

Low glycemic index foods are those values less than 55—these are foods that as they are digested produce a low, slow blood sugar response
Intermediate glycemic index are those values between 55 and 70
High glycemic index are those values greater than 70—these foods are quickly broken down in the intestine and cause the glucose level to rise quickly
GI, however, tells you only how rapidly a particular carb turns into glucose. It tells the quality of the carb. It does not tell you how much of that carb is a serving for a particular food (quantity)
Glycemic Load takes quantity of available carbs into account. Glycemic load equals the GI times the number of carb grams in a food

Lets be careful!!!!!!!! The worth of any food cannot be measured by a single number, but a single number can tell you a great deal about how the carb in that food affects blood glucose levels. For instance, the number tells us nothing about the nutritional value, vitamin/mineral content, or fiber content. The numbers can be misleading. Some worthless foods like diet soda have low numbers and nuts, for instance, have higher values.

Meal planning:

Hulless barley in the rice cooker sweetened with splenda and cinnamon
Bread is near 100 on the GI, but using a different grain such as corn, soybeans, oat bran, or barley are good choices. Burgen Soy Lin in the lowest GI bread available
Pasta substitutes include Shirataki noodles in the refrigerated section. No need to boil them….simply heat up and eat. Any other high fiber pasta is appropriate to substitute
Cereals such as Mc Cann’s Irish Oatmeal which are steel cut oats instead of rolled oats
Chips such as Trader Joe’s Soy and flaxseed Tortillas
Veggies
Nuts such as walnuts
Dry roasted Edamame and frozen variety in place of higher glycemic veggies (peas, carrots, corn)

HEALTH INSURANCE DOES NOT EQUAL HEALTH CARE

2012-01-04T16:48:00.000-06:00

Health insurance doesn't automatically lead to health care. Today, the average American life expectancy is close to 80, and the fastest growing segment of the American population is adults 85 years or older. While there may not be an actual fountain of youth, we are continually re-defining old age and pushing the limits of lifespan further and further.

Increased lifespan may sound like a dream come true. But it may be a nightmare in progress. Unless we assume far greater responsibility for our health, current increases in longevity spell decrepitude and financial disaster for millions of Americans.

If rates of disease and disability continue at their current levels, America will become a nation of sick, senile, disenfranchised, impoverished seniors, with too few resources to care for them and astronomical medical costs that will cripple our economy.

For example, the average American over the age of 65 suffers multiple chronic conditions, including hypertension, diabetes, arthritis, hearing and vision disorders. This group accounts for one third of all health care spending, one third of prescription drug use and 40 percent of doctor visits.

Over 25 percent of those 85 or older require institutional care. Unless the economic structure of the nation is substantially re-vamped, Medicare will run out of funds by 2029. Suddenly, the idea of living 100 years or more loses some of its luster.

Unfortunately, health care in the U.S. is currently in crisis, and many people have lost confidence in medicine. Medical services are expensive, and insurance is becoming prohibitively costly. And with more and more doctors dropping out of one insurance plan or another, especially government plans, there is no guarantee that you will be able to see a physician no matter what coverage you have. Of course, we're promised by the Obama administration that universal health insurance will avoid all these problems.

Obamacare is facing a perfect storm. First, there is an ongoing court battle to determine the law’s constitutionality. This legal challenge, now at the federal appellate court level, is sure to reach the Supreme Court of the United States, the question being when, not if. The Obama administration is clearly in no rush to see this happen, because if the court rules against them, it will have a major impact on the 2012 election. By 2014, most of the features of the bill, including the individual mandate, will be instituted, the Independent Medicare Advisory Board will be in place, and millions more patients will be signing up for Medicaid or receiving subsidies for individual private policies or paying penalties. Once our health-care delivery system is significantly altered by these provisions, it will be much harder to repeal or remove them.

In terms of the individual mandate, Obamacare’s biggest deception remains the use of the term “health care” in place of “insurance.” For Obamacare is not only unconstitutional in compelling a patient to buy a product, it is also suspect from a public-health perspective since having insurance does not guarantee access to health care.

If the federal government believes it must ensure health care for all as a public protection, much as a mandatory vaccine protects the public from an emerging disease, then the government must do so by providing the doctors, nurses, and clinics to deliver this care. Doctors have long understood that health insurance of all kinds interferes with — rather than promotes or enables — the practice of medicine.

What may be an option to private insurance is getting beaten down by the White House. Health insurers are adjusting their financial underpinnings to guard as best they can against any major reduction in profits. The public needs to be aware of this and take what measures they can to offset the increases in premiums, co pays and deductibles. Sadly, Congress is looking to limit rather than expand Health Savings Accounts and Flexible Spending Accounts, which if adopted by more in the middle and upper class could go a long way to easing the hikes being imposed on businesses and individuals by health insurers. Expansion, not reduction of HSA and FSA accounts should be part of real health reform. Sadly this Congress and President are not about limiting costs to tax payers, but increasing those costs unnecessarily .

Keep your eyes and ears peeled for more information over the upcoming 6-9 months. Educate yourself. Read about your options. Take a stance for YOUR health care. Vote in 2012!

2011-12-04T17:48:00.001-06:00

The older you get the fatter you get is a simply stupid statement — don’t you believe it. Perhaps a more accurate proclamation might be the lazier you get the fatter you get.

As I have written in the past, unless there is an underlying medical cause, there is no reason, aging or any other, for one to become obese. Obesity is a result of poor eating habits and lack of proper exercise.

Because more strength is more muscle and more muscle is more calories burned, strength training lowers body fat, strengthens joints & bones, increases cardiovascular fitness and much more.

Below are some helpful pointers to keep in mind:

Focus on Strength. More strength is more muscle. More muscle is more calories burned. Focus on strength whatever your goal is. Start light and add weight systematically. You should lift more today than 1 year ago.
Use Free Weights. Free weights force you to stabilize the weight, allow for natural movement patterns and build functional strength. The bulk of your routine should consist of free weight barbell exercises.
Use Compound Exercises. Exercises that hit several body parts at the same time stress your body more. Your routine should include Squats, Deadlifts, Overhead Press, Bench Press, Pull-ups, etc.
Use Proper Technique. Decreases the risk of injury and allows for more weight. Bad technique is acceptable on heavy attempts, but build good habits from the start by learning proper exercise technique.
Eat Whole Foods. Supplements make your life easier, but whole food is better. Eat proteins, veggies & fruits with each meal. Carbs for energy. Plenty of water. Eat every 3 hours starting at breakfast.
Don’t Be Perfect. Junk food is ok 10% of the time and bad workouts happen to everyone. Train hard 45 weeks/year & eat healthy 90% of the time, you’ll be muscular with a healthy body fat.

2011-12-02T16:25:00.001-06:00

Black Friday, 2011. While $11.4 billion was being spent at retail stores and malls, some over-enthusiastic customers decided to make things even more interesting:

At a Walmart store in Porter Ranch, California, a woman fired pepper spray into a crowd in an attempt to clear a path to an Xbox. 20 people were treated for injuries.

Gunshots were fired in a parking lot outside a mall in North Carolina around 2 am. While no one was injured, many shoppers were sent into a panic.

Believing he was stealing a video game, security guards at a Walmart in Arizona left a 54-year old grandfather bleeding heavily from his nose after slamming him into the ground. The grandfather claimed he put the game in his pants to keep it safe while trying to protect his grandson from getting trampled.

A shopper was shot outside a Walmart in San Leandro, California at 1:45 am after members of his family resisted two armed robbers attempting to steal their purses. The wounded man was in critical but stable condition.

After punching another shopper while waiting in line to buy video games, a man was stun-gunned by Police in order to subdue him.

At 1:15 am, customers waiting in line outside a Hollister store in SOHO were a bit upset after learning that that particular location was not opening until the next day. They got tired of waiting for the door to open and broke it down instead, looting the store in the process.

2011-11-04T10:40:00.001-05:00

Happy Birthday to my Princess Lovebug! Squirt is five today.

And this is my Princess Lovebug four years and 42 weeks ago!! I love her so much!

2011-11-02T11:52:00.000-05:00

DES MOINES, Iowa -- November 2, 2011.

A rare but welcome shot of rain is rolling through Iowa today. It really is not much of a storm...it is a friendly little “event” as the weather people would call it.

I went out for my walk with my lovebugs early to beat the rain. And then I smelt…"that smell"...the smell of rain. I asked myself, "is it possible to smell the rain?" Well, you can smell something, but rain? Have you ever tried to smell this same rain in January when the ground is frozen solid? Not a chance, but when the ground and plants are warmer, you can smell something.

What you really smell comes not from the air, but the ground! Plants release oils that enter the soil and blend with the other earthy odors. These odors are released into the air when the relative humidity at ground level exceeds 75 percent. Moist humid air will transmit odors far better than dry air. In these moist humid conditions we notice these odors more readily. And since rain is so often connected with moist humid air, we tend to associate one with the other.

Some rocks such as limestone also smell like this when wet. Science tells us it is the slow evaporation of calcium; small particles are released into the air which enter your nose, and there’s a gaseous calcium-containing molecule produced by interaction between carbon dioxide, water, and a calcium compound.

I came home, and as the rain started, I settled in for some serious and overdue relaxation time. I am curious about nature and its ability to evoke memory, about universal experiences that each of us can deeply personalize, about nostalgic places, smells, and emotions. I have always loved the rain. I remember childhood times at the lake. The neighbors, my brother, and I would swim in the rain. We would play "under the dock tag". The rain was sometimes cold , but the lake water warm, dark, and engulfing. I love the rain! I love the darkness of an afternoon with thunderstorms crashing overhead, and me snuggled up in a blanket at home. I love the constant tapping of the rain on my roof at night, coaxing me to sleep.

I will soak up today's rare, but welcome fall rain.

My fall lawn food is down and soon the grass and plants will go dormant as they prepare themselves for the spring bloom. Spring cannot get here soon enough!

Some people walk in the rain, others just get wet.

-Roger Miller

The best thing one can do when it's raining is to let it rain.

-Henry Wadsworth Longfellow

2011-10-12T19:12:00.001-05:00

Some of you reading this, I know well. Some of you, I don’t know at all, which makes it a little awkward when trying to figure out when to tone things down and when to really get on your case. I cannot tell when you have had enough, and I cannot entertain questions at the end of every paragraph (although, you are welcome to email me questions at any time).

My blog is not all about me, although I am quite aware that few things have more transformative power than people and stories. Real life and ordinary people are fascinating. Why else would you be reading this right now??

So, this is why I tell you that for several years now, I have been experimenting with different nutritional plans. I have veered far away from the cultural habits that many have conformed to in the U.S. You will come to realize that I am literally taking you on a pilgrimage, sharing my passions and revealing my hopes for changing the way the world views health, specifically, food.

My greatest sign of hope for a worldview change regarding food is the emergence of a new generation that is eager to return to a state of health. People are actually paying attention! So, my question is no longer “what to do if nobody listens, but what happens when people actually start to take me seriously”. Now, don’t get me wrong, even though people around the country thirst for health, there is still the problem of “bigger and bigger.” We want to super size our fries, our sodas, and everything else that spell disaster.

Can you see the headlines? Extra, Extra, read all about it: Obesity Hits an All-time High! The proportion of U.S. adults who are obese grew by nearly 2% between 2005 and 2007, from just under 24% to 25.6%. Newspapers, journals, radio, and TV tell us we are in the midst of an obesity epidemic. But, as I mentioned above, the things that transform us are people and experiences. Scientific studies of “fat genes” and medical reports posting statistics regarding the rise of obesity are really not that compelling, even if they are true!

Somewhere along the way I started to wake up to the profound effect food made upon me, my body, my mind, my mood, and, ultimately, my heart. I began to notice that what I consumed had both an immediate, and long-term, effect on everything about my lifestyle, my environment, and me.

It is undeniable that we have to eat in order to stay alive. But, here’s where it gets a little tricky. I am going to ask you a simple question: “When you are eating, do you ask yourself if the food items serve a purpose? Are there vitamins or minerals? Does the fat come from a healthy source or is it saturated or worse, a trans fat? Does the carbohydrate have a good amount of fiber or is it high in sugar? Is the protein lean or fatty? The bottom line is this; if the food you are about to consume doesn't serve a purpose, don't put it in your mouth. The purpose of eating is to nourish the body…provide it with the nutrients it requires for bodily functions.

A healthy eating diet takes a balanced approach. You will find there are foods that will make you feel and look better, while still allowing you to fit them into an enjoyable daily routine. A healthy eating plan is based on the following major food groups: carbohydrates, fat and protein…each in a specific amount and at just the right time of day.

The time has come for a new way of viewing food. Start to think about why you eat rather than what you are eating. Once you know why you are eating, you will know what to eat!

CASE STUDY

2011-09-27T13:52:00.000-05:00

Subjective: rash. 14 year old white male presents with many blisters filled with yellow or honey-colored fluid material on his right cheek. Some have been oozing and crusting over. Mom states her 12 year old daughter has also had a rash for over a month surrounding her nose/nostrils. Mom initially thought it was a mild case of acne and tried every acne product known to man to cure it, before finally decided it was time to take both of them to the doctor.

Objective: 14 yr old white male alert and oriented. No distress. Vital Signs are stable.
HEENT: unremarkable
H: RRR without murmurs
L: clear
Neuro: CN II-XII intact
Skin: multiple honey crusted lesions are noted on the right cheek. Some are reddened and appear to be drying up.

Assessment: Impetigo

Plan:
1. Wash (do not scrub) the skin several times a day, preferably with an antibacterial soap, to remove crusts and drainage.
2. Rx given for Bactroban to apply bid for 10 days
3. Patient education given. Impetigo is caused by streptococcus (strep) or staphylococcus (staph) bacteria. Methicillin-resistant staph aureus (MRSA) is becoming a common cause. The skin normally has many types of bacteria on it, but intact skin is an effective barrier that keeps bacteria from entering and growing in the body. When there is a break in the skin, bacteria can enter the body and grow there, causing inflammation and infection. Breaks in the skin may occur with:

Animal bites

Human bites

Injury or trauma to the skin

Insect bites

Prevent the spread of infection.

•If you have impetigo, always use a clean washcloth and towel each time.

•Do not share towels, clothing, razors, and and other personal care products with other family members.

•Wash your hands thoroughly after touching the skin lesions.

2011-08-24T13:08:00.000-05:00

Are you looking for a new training coach? Let me give you a few things to consider when beginning your search. If you are a trainer and reading this...take notes.

#1: The best trainers perform thorough assessments when working with new clients before doing anything else.This means movement screens and basic performance tests. This also means identifying the client’s current food intake and assessing lifestyle variables, including schedule, primary complaints, current level of social support, willingness to change, and more.

#2: Clients are spending big bucks to get into shape. Often as much as five or ten thousand dollars. And if a trainer can get them into shape, they are worth every single penny. The greatest evidence of a trainer's value is found in their client record books.

That’s why the best trainers do the following:

track client adherence
log how their clients’ bodies are changing and over what time period
record performance and lifestyle changes
keep photo albums with before and after photos
highlight before and after photos, body composition change data, and testimonials; and show this book to all prospective clients.

#3: The best trainers are lifelong learners. We all know how the fitness industry is riddled with weekend certifications and nutrition courses. High quality certifications and internships with the top coaches in the field are not easy to come by and they are often not cheap. But elite fitness pros find a way to get the best training anyway. Clients can recognize this. Knowing your trainer is worth every dollar they charge is priceless.

#4: The best trainers practice what they preach. Would you trust a realtor who’s never owned a home? How about a broke financial planner? Probably not. So why would anyone hire an out-of-shape trainer? Now, don’t get me wrong. Top trainers don’t have to look like fitness models or bodybuilders. However, they do have to live the kind of lifestyle they preach to their clients. They should have a little more muscle, a little less fat, and a better health profile than the average person. This is powerful evidence that they know both how the body works (exercise/nutrition physiology) and how the mind works (change psychology).

#5: The best trainers reward behavior, not outcome. For instance:
“I need to lose 10 pounds” is an outcome. “I need to exercise five times per week” is a behavior.

The outcome is the trainer's responsibility and the behavior is the responsibility of the client. Your trainer is good when he/she rewards you for following last week’s habits 90% of the time and didn’t miss any workouts regardless of the outcome — because it’s this pattern of behavior that will eventually lead to success. So, instead of setting outcome goals, your trainer should set behavior goals.

#6: The best trainers measure everything worth measuring. Clients want to achieve something measurable. Good trainers will monitor and record performance variables like sets, reps, and rest intervals. They’ll monitor nutrition habit and behavior compliance. They’ll monitor workout attendance. They’ll monitor body composition. They’ll take pictures.

#7: The best trainers are well-trained and adaptable. They’re able to produce results in every type of client. From 18 year old guys, to 65 year old women, from level 1 beginners, to level 3 pros...they can do it all. That makes them indispensable. (And in demand.)

#8: The best trainers offer integrated nutrition and training solutions as part of their programing. They oversee exercise programming. They coach the movements. They provide motivation. They also schedule private nutrition sessions. They assess nutritional intake and compliance regularly. They show their clients around the grocery store, and encourage them to prepare and cook their food.

#9: The best trainers care about their clients. It is every trainer's responsibility to help every person that comes to see them. And that means actually caring about that person and doing whatever it takes to help them make improvements in their body – and their life.

#10: The best trainers read more than just training books. Trainers also need to read about other things as well. Learning about the psychology of change is a significant part of being a good trainer.

2011-04-05T16:25:00.001-05:00

Today's lesson is that of respect. Respect, as many of you are aware, has great importance in everyday life. One hopes that children will learn respect from their parents. The child learns the most from the way the parents behave in the presence of the child. If, in presence of the child, the parents fight or rebuke each other or use curse words, the child is bound to learn this. If the child sees that the parents respect not only each other but also other members of the household or society they move in, they will also learn the same. They will also develop the habit of respecting others.

As a child growing up in a single parent family, I'm sure outsiders tended to judge my brother and I on the basis of our simple living conditions and adherence to rules. It was common to hear my dad explaining to my brother and I why a desired behavior is so important. For example, he would explain that thanking someone for a gift shows how much we appreciate the thought, time and money that went into choosing and purchasing the gift. My dad would tell us to look people in the eye when they speak to us to show that we are respectful listeners, and we don't interrupt. He would especially teach us respect for our things as well as the property of others. This was very important to my dad as he knew he could not give us the things the other kids got, but instead, he taught us that saving our money to buy things was very powerful. Taking care of things would allow them to last longer, and most importantly, he thought teaching boundries was important when it came to property. Can you imagine that feuds my brother and I had over Hot Wheels? My dad set us straight on that one.

Unfortunately, I do not witness appropriate parent role models every day. If only parents realized just how powerful their actions can be.

You may have heard the famous verse, "children learn what they live" authored by Dorothy Law Nolte in 1974. I will leave you with this short verse in hopes that it will spur parent role modeling in a positive way upon children. It goes like this:

If children live with criticism, they learn to condemn.
If children live with hostility, they learn to fight.
If children live with fear, they learn to be apprehensive.
If children live with pity, they learn to feel sorry for themselves.
If children live with ridicule, they learn to feel shy.
If children live with jealousy, they learn to feel envy.
If children live with shame, they learn to feel guilty.
If children live with encouragement, they learn confidence.
If children live with tolerance, they learn patience.
If children live with praise, they learn appreciation.
If children live with acceptance, they learn to love.
If children live with approval, they learn to like themselves.
If children live with recognition, they learn it is good to have a goal.
If children live with sharing, they learn generosity.
If children live with honesty, they learn truthfulness.
If children live with fairness, they learn justice.
If children live with kindness and consideration, they learn respect.
If children live with security, they learn to have faith in themselves and in those about them.
If children live with friendliness, they learn the world is a nice place in which to live.

2011-01-31T18:24:00.001-06:00

More Jobs Lost Because of ObamaCare

We all know that ObamaCare is going to kill hundreds of thousands of jobs. What we didn't know was that this trend would hit President Obama's hometown of Chicago so quickly. Major Chicago pharmaceutical company Abbott Laboratories will be forced to cut 1,900 jobs-more than 2% of their entire workforce. This follows the 9,000 jobs they were forced to cut last September. The spokesman for the company explained that ObamaCare was the main cause. Already, the Democrats' health care law has cost them over $200 million in the past year alone. He went on to say that the layoffs were "in response to changes in the health- care industry, including U.S. health-care reform and the challenging regulatory environment." Looks like if ObamaCare isn't repealed, and fast, even the President himself won't be able to stop it from harming his own backyard

2011-01-28T19:06:00.000-06:00

"Consider the humble paper clip. A thin piece of steel wire bent into a double-oval shape. And yet over the past century, it remains the standard method of holding loose sheets of paper together. The first paper clip was invented in 1867 by Samuel Fay. The patent was issued on April 23, 1867 and was actually for a Ticket Fastener. The modern paper clip was patented on April 27, 1899 to William D. Middlebrook of Waterbury, Connecticut, and for more than 100 years has been fastening loose paper with few modifications"

2010-12-10T09:49:00.002-06:00

ObamaCare Sends Doctors Packing

A new poll shows doctors are more willing to close down their practices and retire than live under the Democrats' health care law-which proves what Investor's Business Daily has been saying all along. During a previous study performed by Investor's Business Daily, 4 out of 9 doctors said they would "consider leaving their practice or taking an early retirement," which meant as many as 360,000 physicians could be lost as the number of people in this country who need medical care keeps growing. 67% also said they expected fewer people to apply to medical school if ObamaCare went into effect. Other results from the poll showed that they believed the health care bill would result in lower-quality care for seniors and higher costs for taxpayers. Although this study was initially scorned, a new poll actually proves its findings. Today, a Merritt Hawkings survey shows that a whopping 40% of doctors are considering leaving their practices now that the health care overhaul has officially passed. If we don't repeal ObamaCare as soon as possible, we may lose the very people who make our health care system work in the first place.

2010-12-03T10:39:00.000-06:00

Looking for a challenge? How about interval training? Interval training trains your system to utilize different fuels for energy.

Interval training is an training system that combines short bursts of intense activity, called intervals, with periods of lower intensity, or rest periods. By alternating the two throughout your workout, your body is forced to exert more effort than it normally would during a steady, continuous workout of moderate intensity.

Intervals can be used by anyone, beginner or advanced, for almost any kind of workout. You will find that interval training takes less time, but the challenge it provides is very intense. For instance, instead of 45 minutes on a recumbent bike, reading a magazine, try 15 minutes of interval work.

An example of interval training is the Tabata Method, which alternates 20 seconds of ultra-intense exercise with 10 seconds of rest for a total of four minutes, the results have been “through the roof.”

According to the American College of Sports Medicine, short, high-intensity exercises burn more calories than longer, low-intensity aerobic workouts.

Interval training is accomplished by adjusting several factors in a workout: the length or duration of the intervals, the length or duration of the rest periods, and the type of activity taking place during the rest periods.

Each increase and decrease of activity corresponds to an increase and decrease in your heart rate -- and that’s where the extra calorie burning occurs. But it’s not about how fast your heart is beating. It’s how fast it slows.The important thing about interval training is not the rate of activity; it’s the rate of recovery. For instance, if you walk a block and you can’t walk another one until the next day, your rate of recovery is horrible.

Try interval training on the treadmill, walking or running. Try it on the elliptical, the bike, and even jumping rope. You can use interval training in any sport.

Until next time, keep training hard and eating smart!

2010-11-24T10:43:00.000-06:00

The human body was designed to survive. The way it survives during times of famine is to:

1) Lower metabolic rate, to use as few calories as possible.
2) Burn off lean tissue (muscle) as fuel.
3) Store as much fat, as possible, in order to have a reserve of calories on hand.

Most people skip meals or eat too few calories during the day, by doing this you are putting your body into starvation mode, which the body treats as a famine and lowers metabolism.

And most people also come home at night and eat a big meal followed by a few snacks, by loading up on calories at night you are signaling your body to store up fat.

The right thing to do is eat several small meals throughout the day to let your body know there is plenty of food available and so will raise metabolism and burn more calories and not feel the need to store fat.

These meals should be the types of foods the human body was designed to use, such as lean meats, fish and fowl, along with fresh raw fruits and vegetables.

Early humans ate what they could hunt and gather, they ate no refined foods, no sugar, no wheat, no grains and they did not drink milk past infancy and that was human milk not the milk of another species.

When modern people stray from this, by eating refined foods, candy, bread, chips, cows milk, ice cream, etc., they tend to get fat and develop all kinds of health problems.

Strength training is very important because it builds or at least maintains lean tissue and therefore keeps your metabolism high thus burning more calories.

2010-11-08T18:47:00.000-06:00

Over the years I have shared my "SOAP" notes with all of you assuming everyone knows what a SOAP note is and why it is used.

For all aspiring doctors, the SOAP note is the standard for medical evaluation entries made in clinical records. The SOAP note is written to improve communication among all those caring for the patient to display the assessment, problems and plans in an organized format. SOAP is an acronym. The letters S-O-A-P stand for SUBJECTIVE, OBJECTIVE, ASSESSMENT and PLAN.
SOAP notes are brief and to the point. For example, they give:

1--Date and purpose of the visit
2--The patient’s symptoms and complaints
3--The current physical exam: patient's height, weight, temperature, pulse, blood pressure, visual acuity, lab data and results of studies, reports, assessments
4--The current formulation and plan for the patient
S - O - A - P

1. SUBJECTIVE — These are symptoms the patient verbally expresses or as stated by a significant other.
2. OBJECTIVE — These objective observations are what the doctor assesses and include symptoms that can actually be measured, seen, heard, touched, felt, or smelled. Included in objective observations are vital signs such as temperature, pulse, respiration, skin color, swelling and the results of diagnostic tests.

3. ASSESSMENT — Assessment is the diagnosis of the patient's condition. In some cases the diagnosis may be clear, such as a contusion. However, an assessment may not be clear and could include several diagnosis possibilities.

4. PLAN — The plan may include laboratory and/or radiological tests ordered for the patient, medications ordered, treatments performed (e.g., minor surgery procedure), patient referrals (sending patient to a specialist), patient disposition (e.g., home care, bed rest, short-term, long-term disability, days excused from work, admission to hospital), patient directions (e.g. elevate foot, Return to clinic in 1 week), and follow-up directions for the patient.
Here is an example of a SOAP note:
Patient Name: Jane Doe DOB: 12/31/1961

Record No. K-6112r809

Date: 09/09/1999

S—Pt. states that she has always been overweight. She is very frustrated with trying to diet. Her 20 year class reunion is next year and she would like to begin working toward a weight loss goal that is realistic.

O—WT = 210 lbs HT = 60 “ BW = 115 lbs Chol = 255 BP = 120/75
HEENT is neg, Heart is RRR without murmurs, Lungs are clear, abdomen is soft, nontender, with active bowel sounds. Extremities reveal no edema

A—Obese at 183% IBW, hypercholesterolemia

P—Risk Factors of diabetes and heart disease discussed. Weight loss is in her best interest. She may want to consider a personal trainer. Names of local trainers given. Long Term Goal: Change lifestyle habits to lose at least 70 pounds over a 12 month period. Short Term Goal: Client to begin a 1500 Calorie diet with walking 20 minutes per day. She was also encouraged to start a resistance exercise training session. Instructed Pt on lower saturated fat food/carb choices and smaller food portions. Follow-up in one month.

2010-11-05T10:31:00.000-05:00

Yesterday was my little girl's birthday. I remember the day I got Squirt. She came as a "buy one, get the second one half price." Who could turn away those eyes and those kisses? I took them both...Nitro AND Squirt! They have the same daddy...a stout little yorkie who did time with his daschund live-in, and then a few days later his baby momma maltise! Quite the little "run-around!"

There are so many things I love about my Squirty. Those nine little pounds of Dorkie has more love in her than most people I know. No matter what is going on she is always right there with those eyes saying "I love you!!!" She has a HUGE personality for a little dog!!!

Squirt celebrates when I get home from work. Her whole body is wiggling from her excitement. She leaps into my arms and no matter how much her breath smells, her smiley face beams and she licks me all over. She lets me know when I’ve been on the computer too long. She also let's me know when a stranger passes by the house, when commercials come on (ALL commercials!), and actually is quite vocal ALL the time. "Shush" isn't working on her anymore!

Her happy place is snuggled up wherever I am. She loves to dance with me in the garage. I hold her tight to my chest and we twirl around to the beat of the music. Squirt may not understand the meaning of birthdays, but I do. Another year with her is a good year!

2010-10-22T10:30:00.000-05:00

You have heard the raging political debate over healthcare reform...the politicians argue the position that it is all about "care". But have you noticed that none of them debate our country’s failing personal health. To them it is much easier to stir up the voters and divide them on how to pay for the care. The problem is much deeper than just who is going to dole out the cash. Not a single one of them has discussed the primary means to reduce health care costs; self-control. It is projected that 43% of U.S. adults will become obese and they will cost the U.S. health care system $344 Billion annually. That is a huge number.

I sound like a commercial here, but seriously, personal committment to health is the single most important predictor of our future in healthcare. With that said, I truly believe anyone can lose weight, but to restore health, we need to focus on life beyond weight loss.

Where do we start? First off, we must ignore the conventional wisdom that utilizes the food pyramid to dictate what we should eat. The food pyramid is flawed for its primary reliance on carbohydrate predominant foods. Turning the food pyramid upside down does not fix the flaw either! Basic physiology tells us that carbohydrates not immediately used for energy, are converted to fat and stored in the adipose cells of the body. What is the result? Increased obesity.

Secondly, we need to make decisions and retrain ourselves that food is not for pleasure, comfort or something to do while watching television. Food is plainly and simply fuel. Yet, I am not ignorant in the fact that food tastes good. So what is the answer? Planned splurges! Sounds good so far, eh?

Thirdly, we must not forget my favorite component...EXERCISE! By combining progressive resistance training and cardiovascular conditioning, you can train your body to be a fat burning furnace! As I have stated many times in the past, I do not advocate hours of cardio in order to burn off the excess carbohydrates that you have consumed. My approach has always been to increase muscle mass through resistance training and allow the muscle to burn off your bodyfat.

This is not rocket science. With a system of proper eating and exercise YOU become the master of your appetite and tastes — they no longer master you.

So, while the politicians argue how healthcare is going to be payed for, lets start our own healthcare policy! Prevention almost always is less costly than the cure. Remember, diet alone is not the answer. Do not forget about the importance of physical education or fitness. There is no point in doing something, if you are only going to go half way!

I want end by giving a plug to my friends who do personal training and nutrition counseling:

http://www.bodyphatbyjill.com/ is owned and managed by Jill Olsen. She can be contacted via her website, email at olsenjill@yahoo.com, or by phone at 515.778.1636

Nutrisport-Full Potential Training
9992 Swanson Blvd, Clive, IA 50325
(515) 331-2141
Nutrisport FPT offers Personal Trainer, Sports Supplements, Body Sculpting Class, Bodybuilding, and Power Lifting in Des Moines, IA.
http://www.nutrisportfpt.com/

2010-10-17T14:42:00.000-05:00

Whether you are a pro bodybuilder or simply training at home, everyone has a "first day in the gym." And, if you ask anyone who trains how he/she was inspired, you will always get a different story.

I saw my first bodybuilder when I was 13. His name was Danny. I couldn't take my eyes off him. I had never seen such big muscles before. He would wear a tank top and shorts and every muscle seemed to burst out of his skin. He was from California and he came back to Iowa to visit his family every summer.

When I was about 15, I started looking at the magazines and noticed more and more bodybuilders. My first real love of bodybuilding came when Bob Paris was on the scene. I thought he was perfectly sculpted. He had a small waist and bubbly muscles...perfect, I thought. At the time, Tonya Knight was also an up and coming female bodybuilder. I would cut out the pictures from the muscle magazines and make a little collage on hard posterboard.

I wouldn't see my first bodybuilding show until I was 26. The following year, I entered my first bodybuilding show.

Although, I would tell you I am a doctor first and a bodybuilder second, there is no doubting my passion for both of these disciplines. There are a lot of factors that determine how successful you are at bodybuilding. Training with weights, doing cardio on a daily basis, as well as following a specialized nutrition plan are the obvious factors. But, I will not forget the help I got along the way from family and friends. I hope that I have told them enough that if they are reading this right now, they would know who they are and feel the big hug I just gave each of them!

To my readers who have never experienced a "first day in the gym," I urge you to try it on for size. I think you will find that it fits just right!

2010-10-15T10:18:00.000-05:00

One way to understand body composition is to divide your body into three basic parts - fat, bone and lean body mass.

Fat Mass is usually referred to as body fat percentage. This number tells you how much of your total body weight is actual fat. Observing change in body fat is the best way to measure "weight" loss.

Lean Mass is everything else that makes up your weight. It includes muscle, bones, organs, water, and all non-fatty tissues. One pound of muscle takes up much less space than one pound of fat. So, as you exercise consistently and build up strength, your total body weight may actually increase. This can be confusing (and sometimes scary), but you are gaining muscle, while maintaining or even losing fat. Gains in muscle mass will increase your metabolism, thus enabling you to burn more calories during every activity—even sitting!

There are no exercises you can do to speed up fat burn in any particular area. Cardio activity, utilizing large muscle groups, burns fat all over the body. So, don’t waste your time doing lots of crunches to lose the belly fat, or boxing to lose your arm jiggle.

Scientists ascertained that there are three specific body shapes:

The android, or apple shape, is common among men. Fat deposits on the middle section of the body, mostly on the abdomen.

The gynoid, or pear shape, is more common among women. Fat is deposited on the hips and bottom.

A third type of body shape, the ovoid, does not differentiate between men and women. Here we can speak of an overall general coverage of body fat.

Fat distribution is influenced by age, genetic inheritance, race, but to a greater extent by gender-specific hormones. They are responsible for the distribution of fat on certain areas of our bodies. Estrogens, for example, which are responsible for the typical female sexual characteristics, will influence fat deposit in the "pear" format. They deposit on the hips, thighs, and belly, while testosterone will "lead" fat mostly towards the stomach and upper body.

2010-10-13T18:29:00.000-05:00

In the United States, colorectal cancer is the fourth most common cancer in men, after skin, prostate, and lung cancer. It is also the fourth most common cancer in women, after skin, breast, and lung cancer.

October 9, 2010, I attended the Des Moines Get Your Rear in Gear 5K Run/Walk at Raccoon River Park with friends, survivors, and loved ones of survivors.

"Get Your Rear in Gear" is bigger than just a message for colon cancer; it is a message for all of us to take action, lead longer healthier lives, go to the doctor regularly, to listen to our bodies when something isn’t right and to get the right answers, regardless of age.

The event was a huge success. Included in today's post are a few pictures.

2010-10-05T11:46:00.000-05:00

One of the reasons I have Wednesdays' off is so I can have someone do touch-ups on what is considered a work in progress! This past Wednesday, I ventured over to the Southside to get my shaggy head revitalized. I capitalize "SOUTH" since my nurse says it has significant meaning. She and her family are all southsiders.

Below are the before and after pics from Mazza & Co Salon located on Thorton and SW 9th.

A little make-up and a new dress and I was ready for a night out on the town!

2010-10-03T18:07:00.000-05:00

My family just got a lot furrier! It has been a VERY exciting weekend for me as I became a Godmother to the cutest little love angel, named Squeeker. She is unbearably adorable! At just 7 weeks she was brought home with mom and dad and spent most of her first day in the lap of luxery as mom lovingly cradled her all night by the campfire.

Today, we (Squeeker and I) posed for pictures. Truth be told, I am total mush bucket over this little girl.

Shortly after pictures, we all watched as Squeeks chased after leaves, big sister (Smoochie), and other imaginary things since puppies do not see very well, nor hear or smell very well either. In fact, there are many things very unique to Squeeks and other puppies just like her. Did you know that puppies cannot hold their bladders for more than about 2 hours? Or that puppies do not know when they are going to poop until it is about to come out? A puppy is like most 8 month old human babies. They sleep and they eat; and they pee after eating, playing, sleeping, and drinking. Then, they pee in between all that!

I think Squeeker is going to have a great life. She has loving parents (pleural) and loving cousins (Nitro, Squirt, and Tucker).

Meanwhile, back at home, Squirt is sacked out across my arms on my desk as I try to blog. I think she just cut a stinker. Wooeeee, stinky!

Nighty Night everyone!

2010-09-27T18:16:00.000-05:00

A recent article in the Des Moines Register September 17 of Mom's and Me featured my friends Jill and Laura Olsen. If you have not had a chance to read the article, a short snipit and photograph is included below. Laura Olsen of Urbandale does push ups on a picnic table while her son, Tate, 21 months, rides and is spotted by trainer Jill Olsen at Walker Johnston Park In Urbandale.

Moms routinely put themselves last, but following a few simple fitness gurus' tips and inspiring moms' stories can help shed the mommy guilt, along with a few pounds or high cholesterol points.

Keeping up with the kids, work, housework, volunteering, whatever it may be, moms really do need to eat healthy and exercise regularly. But how?

"First, make time for yourself before you do anything. Take five minutes first thing in the morning to be still, which is so hard to do," said personal fitness trainer Jill Olsen of Des Moines. "Even if you take (only) 20 minutes a day to exercise, that's 20 minutes more than what you were previously doing."

Olsen works with a variety of moms, from new moms to stay-at-home moms to working moms. Some fun exercises to do at home are squats while holding a baby and planks while kids sit on your lower back, rocking from side to side and front to back.

"Some moms have way too much going on, so I help them fit in exercise at their homes. I also work with moms at the gym," she said. "I've taken moms and their kids to the playground and put together an obstacle course for exercise. I try to make exercising fun and incorporate several body parts in one exercise to make the best use of their time. I also help with nutritional guidelines, too."

2010-09-17T11:09:00.000-05:00

Blog and you shall receive! Check it out.....on the morning of my 2 year and 1 day anniversary at DoctorsNow Walk-In Care, a giant chocolate chip cookie with fanciful frosting was delivered to my clinic. Y'all know by now, that nothing is better than many warm chocolate chip cookies drizzled with chocolate syrup and topped with light cookies and cream ice cream is my absolute favorite treat of all the universe!

Not knowing who sent it, my first intuition was to notify everyone on my blog list. Not so fast I thought to myself.....I must have millions of fans! HeeHee. Then, the most obvious struck me...my sly workout companions, who not hours before delivery, had been joking me about my lack of excitement in my life.

Hmmm, I wonder if I blog about a classy new Mercedes E-class convertible, I will get one of those delivered to my door??? Yahoo!

2010-09-15T19:03:00.000-05:00

It is a special day!! Today, September 15, 2010, is my 2-year anniversary at DoctorsNow Walk-In Care! I still remember the excitement and anticipation I had when I landed my NEW job. It has been an amazing time and I am grateful for the opportunity to have a job and serve my patients. Two years later and I am still going strong.

Since my anniversary fell on a Wednesday, I am not at work to celebrate. Is it ridiculous to celebrate anniversaries at work? "Oh hey, Dr. J, congratulations on sticking it out another year! Here's your bronze medal. Next year you get a silver medal and the year after that a gold medal."

Personally, I do not think anniversaries are ridiculous. An anniversary gives me an opportunity to appreciate both how far I have come and how far I can continue to go. Anniversaries can be a wonderful time to celebrate another year of engaged employment.

The road to becoming a doctor is a long and difficult one. In fact, doctors go through more education and training than almost any other type of professional. At the very minimum, it takes eleven years to become a doctor...4 years of college, 4 years of medical school, and 3 years of residency. For some specialties, residency training may take up to 8 years before they are fully trained. Still, most doctors love their work and believe it was well worth the years of effort.

An anniversary is a beautiful thing. I will think of it as celebrating myself as a thriver rather than a survivor! Bring on the medals!

2010-09-14T14:46:00.000-05:00

Some days my blog writes itself. The ideas flow like a river winding through the woods. Some days I love to teach. Other times, I love to get you wrapped up in the story I am telling. Nothing helps me write blogs better than reading other blogs and short stories. There are some seriously exellent writers out there. The stories are so believable. The characters so real.

A good story is written every day. I am referring to "life." Amazing things are happening all around you. You just have to see them....and listen to them. "Like what," you ask?" Well, already this morning my front office staff told my first patient to "get better soon." It's her favorite phrase. It's almost like a recipe to her. "Would you like to pay your copay today?" "Thank you, have a nice day and get better soon." You might think that is so nice of her to say. Unfortunately, he wasn't sick at all. He was here for a simple cholesterol and thyroid check. Oh that poor lady. She means well. I watch her antics every day. It's important to really know your characters in order for the story to seem real to the reader.

Paying attention to the world around you is the first step in developing ideas. When you are at the store, the gym, work, a new resturant, or on a vacation around the world...look around, listen, and make notes. Your story will blossom from there.

One of these days, I hope to have so many ideas piled up to write a book. For now, my blogs are my plants and trees. A plush garden is on the horizon!

2010-09-08T20:35:00.000-05:00

Everyone has a dream. And, in your dream you are basically living out a story...a story written one page at a time. But who is writing your story? You? Your friend? Your parents? A divinely higher spirit?

Pretend for a moment that you could change the script. Ask yourself if the story you are living is the best you can do. Is the story you are living written by someone other than God? Paul wrote in 2Cor.5:17 "so for anyone who is in Christ, there is a new creation." The essence of Christianity is that each person is actually given a new part, a new script. All we have to do is have faith in the fact that God has given us every tool that we will ever need to build our life. He has instilled in us all the equipment we will need to do His work.

The part that is confusing is that at any moment in your story, the script can change. At first, it may seem like your path is only full of obstacles. But what you will find is that your obstacles are really a series of opportunities. God does not want us to fail. He wants us to live a life full of more abundance than we could ever imagine.

It all sounds so easy...have faith, get abundance. Somebody pushed the "EASY" button. If it is so easy, why is it that we get off track so easily? Could it be that we forget to focus on the one thing that never changes....God's love? Once you lose focus, it is not hard to see your dreams disappear. Have you ever had someone tell you that your dream will never come to pass? That your ideas are dumb? That what you do with your life is stupid? Someone always putting you down, telling you that you are not good enough?

I wonder how many people will one day discover that they spent their lives killing other people's dreams. I will tell you only once.......these are the ones who lack focus on the ONE thing that never lets you down......GOD!

Once you realize that dream killers are nothing but opportunities given to you by the DREAM GIVER, you will be able to live your story to its fullest. Do not get stuck on a page in your book. Turn the page and see what amazing things the Lord has given to you to fulfill your dream.

Go ahead, dream a little dream!

2010-08-25T17:10:00.000-05:00

Hi, my name is Tucker.

I want to confess that I was naughty today.

First, however, I want to thank those who recently sent me all the emails asking why I did not get to go to the spa with my brother and sister. I was not naughty that day! Mommy said she wanted to spend some time with me and she said I didn't need my hair cut till Thanksgiving.

Anyway, back to my confession. I was naughty. This morning, I caught, and ate, a baby bunny. I know it sounds really bad, but mommy always yells at them to get out of her yard anyway. How bad could it be to eat one??

Well, if that isn't enough, this afternoon, I smelled the savory aroma of BEEF. It was 2 blocks away. It was drifting through the air like a butterfly. I lifted my nose in the air and followed the scent. You won't believe what someone left me.........T-bones! Yea, all in a pile. I brought one home! Delicious! Unfortunately, I left crumbs on the ottoman. Whoa, mommy was not happy! I heard her say I might not get dinner tonight. Thus, the sad eyes in the above picture!

I am thinking she will forget all about my naughtiness by dinner time. I am just crossing my paws that she goes out to mow. She loves that crazy stuff! I don't mind it either. One of these times, I am going to catch all the grass clippings in my mouth!! I guess I love grass too!

Have a good night everyone!

2010-08-11T16:42:00.000-05:00

Hi! My name is Squirt.

And this is my brother, Nitro.

Today, mommy took us to the "spa". That's what she calls it, anyway. I knew something was up when she took us for a walk back and forth on our block waiting for Nitro to poop. He's is so stubborn sometimes.

We have been to the spa before and usually the same lady takes care of us. Her name is Melissa. At first, it is quite scary when we get there because mommy leaves us and we have to go into this room where a bunch of other dogs are in cages. My brother and I get to be in the same cage. Then, one at a time, we both get real wet and soapy, then dried, and then the scary part starts.

In case mommy never told you, I think you should know, I am very "sensitive." I really do not like loud noises, especially ones that buzz all over my body. Melissa is really great though. She talks to me while she buzzes all my hair off. Apparently, mommy calls this the "smoothe daschund" look. I am ok with it because it is really hot outside and my hair is HOT! Anyway, Melissa is very gentle with me. I think mommy told her I was "sensitive." Melissa does a really nice job. I look like a princess....a little naked looking, but a princess nonetheless! And, I guess she does really good work with my brother as well. Mommy always says, "Nitro, you look so handsome," when she picks us up.

Today, I was so happy to see mommy. She was right on time....a little sweaty (I think she just got done working out), but right on time. I feel really great now that my brother and I are done. The spa was an experience, but we got through it. Mommy wants to take pictures of my brother and I, but I am kinda thinking I look naked. I am really very "sensitive" you know. Mommy is too! We are so much alike!

My brother takes care of me. He is a proud brother. And, he is handsome. Check him out!

And, here I am. Mommy caught me looking sad, but I am really VERY happy to be home!

2010-08-08T18:53:00.000-05:00

Hello Blogstars!! I have so much to talk about, but none of which I am going to tell you! Good one, eh?

I can talk about your life, though...only because you ask me. I get questions all time. I ask questions all the time. It's my job. And like all of you, I have stressors. It's life. One thing that helps me is exercise.

I am fully aware of the of the terrible state of our economy and although the recession may impact how many times you go out to eat or enjoy a movie, I hope that it does not affect your fitness routine. If there is one area of your life that needs to be resistant to the volatility of the economy, it is exercise!

There are many good reasons why you should continue working out even when times are tough. Exercise can alter your mood, increasing the production of endorphins that are natural mood elevators.

Additionally, working out makes you fitter and stronger, AND, helps you look better. When you look and feel better, you are more confident in your abilities and less likely to undergo the severe mood swings that financial stress can cause.

Potential clients often ask: How many days a week should I train? How much cardio do I need to be doing? How many days per week do I need to be doing something active?

The answers to these questions, while they may differ for some, are generally the same for everyone. Ideally, you should be working out with your trainer 3 days per week. Two times a week is the absolute minimum you need to see any kind of results. In fact, a simple equation goes like this: The bigger the weight loss or fitness goal, the more often you should be training with your trainer.

Let’s face it, no trainer can perform miracles. The real miracle is the transformation that the client is able to make within themselves. The more often you train, the easier it is to transform you body and most importantly your way of thinking.

On the days that you are not working with your trainer, you should be doing something active for at least 30 minutes a day. This can be anything from a brisk walk to a jog on the walking path. You could also try taking a class at your local gym or save money by working out on your own on your days off from your trainer.

I suggest doing something active 6 days per week. If you are not doing the work on your own, you are wasting your money on a trainer.

Also, do yourself a favor…don’t cancel sessions with your trainer. The more you cancel, the easier it is to fall off the wagon. If your trainer is periodizing your workout plan, canceling sessions can really mess up the current training cycle you are on. If you are canceling frequently, your fitness goals are not going to improve and each session is going to be like the first training session all over again. Remember how hard the first session felt?

I totally get that exercise cannot fix all of life's worries. I am only reminding you that even though the temptation may be strong to abandon things in your life that seem expensive or time consuming, do not give up on the one thing that you can totally invest in and always get a solid return!

Until next time, train hard and smart.

~Your Ironladydoc

2010-07-30T10:13:00.000-05:00

Which is better, machines or free weights, for building muscle and strength?

Free weights definitely have their advantages. One factor is that they require the use of more stabilizer muscles to balance the weight. Strong stabilizers equates to stronger muscles and stronger muscles lead to bigger muscles.

Free weights have also been shown to burn more calories than machines. The difference may be that a greater number of stabilizer muscles are used during multijoint exercises, i.e. free-weight squats versus machine leg press.

With all the talk about free weights, are there advantages to using machines? YES! Machines are of benefit because they help you focus more on the target muscle. For example, because the machine is on a fixed path, the shoulders (in this case, stabilizer muscles) do not need to help the chest muscles when performing machine chest presses as they would during the barbell bench press. Less involvement from the delts means you can place more focus on the pecs for greater muscle growth.

The verdict? Do not avoid machine exercises. Always include as many training tools as possible to maximize your gains. This means, use both machines and free weights. In doing so, you may want to perform your free weight exercises early in your workout and then finish with machines as your stabilizer muscles are fatigued and you can put all your focus on the target muscle.

Until next time, keep training hard and eating smart!

~Your ironladydoc

2010-06-22T14:11:00.000-05:00

Yesterday was the first day of SUMMER! June 20-21 is start of summer in the Northern Hemisphere but simultaneously the start of winter in the Southern Hemisphere. It's also the longest day of sunlight for places in the Northern Hemisphere and the shortest day for cities south of the equator. However, June 20-21 is not the day when the sun rises earliest in the morning nor when it sets latest at night. And, even though the Northern Hemisphere receives more sunlight than on any other day of the year, that doesn't mean the first day of summer is also the hottest day of summer. In fact, so far, it is the second day of the year!! Today, it is 92 degrees. I'm inside. I went outside to check the temp. Yup, 92. I'm thinking about being at the pool.

And, since we are on the subject of the pool......is there any bodypart that is more impressive than seeing six-pack abs? I really don't think so. Carving up the abs is probably one of the most sought after goals of most fitness enthusiasts, and more probable, the most difficult to carve up! No matter how many ab crunches you do, or how many minutes you spend on the treadmill, there is nothing better for a well-defined midsection than proper nutrition. Remember, "YOU are what you eat!"

2010-06-21T15:12:00.000-05:00

Friends are awesome!! I received these pics and I wanted to share them with all of you. I don't know the exact dates of the pics, but they are not too terribly old. These pics bring back some super duper memories. Thanks buddy!

2010-06-14T11:01:00.000-05:00

Monday's.........ugh! Well, I guess they are not so bad. I thought since I like to do legs so well, I would hit them on the hardest day of the week.

I warmed up doing some leg extensions then went straight into walking lunges. I did 5 sets of 20 steps increasing in weight each set. I ended with 45# db's in my hands. I finished with 5 sets of leg press and 4 more sets of leg extensions alternating with lying leg curls.

I usually do cardio on one of the machines following my weight workout. My cardio is usually steady state training--meaning, I set the machine for 30 minutes and stay at the same pace the whole time. Today, I got a wild hair and did HIIT......High Intensity Interval Training. I was walking on the treadmill and this girl next to me asked if I wanted to do it with her. Of course, I took the challenge, not knowing what to expect.

Actually, I needed the change. I realize that I need to get after a different type of training for a while to burn some more fat. The reason that High Intensity Interval Training works better for fat loss is this: When you do a cardio session at the same pace the whole time, your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training.

The easiest way to do HIIT is to start off at a good pace for 5 minutes. Then take up the intensity on the machine and go as hard and as fast as you possibly can for a 30 seconds and then bring it back down for a minute or two — however long it takes for you to recover enough to do it again. ANY cardio machine will work — I did the treadmill today and will probably do the elliptical trainer on Thursday.

If you are not up to killing yourself the first time out, you could simply keep changing your speed and intensity level every two minutes or so — go up and down — challenge yourself. This will "trick" your body into burning more calories since it does not achieve steady state.

HIIT it hard bloggers!!

2010-06-02T10:00:00.002-05:00

Wednesday, Mittwoch, literally means middle of the week. It's the day between Tuesday and Thursday. It's also my day off from work--YAHOO! I worked the Memorial Day holiday. DoctorsNow West opened at 9am and after 23 people strolled through the door and 1pm arrived, I was outta there and home to enjoy the afternoon. What a fantabulous Memorial Day. I remember one Memorial Day about 12 years ago, it was only 40 degrees. I was home to see my dad and I made him take me up to Okoboji......just so I could say I was there on Memorial Day. Burr, it was cold on the dock! This year, a welcome 85 degrees and not a cloud in the sky!

So, I thought Tuesday, the day AFTER Memorial Day was going to be a little slower...not true...58 sick people needed the doctor. I was dead tired at 8pm, but it's all worth it if all 58 patients are feeling better today!

I haven't gone to the gym yet this morning. It's only 10:30, but I have to decide soon if I'm going to get in there. I really haven't taken a day off for a while, but I am also not feeling worn out. Maybe I will hit some quads today. That sounds good, eh? I might nail some calves while I am at it.

The training thought for today...Functional training. It's definitely the training trend the past few years. I am going to give you a twist to this hot button term. Many people believe that the most effective way to recruit the core stabilizing muscles is to execute "traditional" exercises on an unstable surface. However, physical activity is rarely performed with a stable load on an unstable surface.....usually the surface is stable and the external resistance is not. In other words, if you want your exercises to have the most real-world functionality, keep the surface (bench, floor, chair) stable, and the resistance, in the form of dumbbells, kettlebells, or even a less stable piece of equipment such as a water filled pipe or balance ball, unstable.

Until next time, enjoy your Mittwoch, and train hard and smart!

2010-06-01T15:36:00.001-05:00

Following the end of the Civil War, many communities established a day to mark the end of the war or as a memorial to those who had died. These observances came together around Decoration Day, honoring the Union dead, and the several Confederate Memorial Days. Memorial Day was officially named on May 5, 1868 by General John Logan, then commander of the Grand Army of the Republic, and was first observed on May 30, 1868, when flowers were laid on the graves of Union and Confederate soldiers at Arlington National Cemetery, in Virginia. By 1890 Memorial Day was recognized by all of the northern states - the first observance was in Waterloo, New York on May 5, 1866. The friendship between General John Murray, a distinguished citizen of Waterloo, and General Logan was probably a key factor in the holiday's acceptance. On June 28, 1968, the US Congress passed the Uniform Holidays Bill, which moved three holidays from their original dates t o a specified Monday to create a convenient three-day weekend. The holidays include Washington's Birthday, now celebrated as Presidents' Day; Veterans Day and Memorial Day.

2010-04-29T15:37:00.000-05:00

I want to thank everyone who attended my Nutrition 101 lecture last evening at Gold's Gym in West Des Moines. We had a tremendous response with 55 attendees present. I answered lots of great questions and hopefully inspired those in attendance to take their health seriously.

The lecture was intended to develop a structure for a nutritional plan. Without a basic knowledge of the macronutrients (proteins, fats, and carbohydrates), it is difficult to understand what to eat, when to eat, and why to eat a particular food.

The following is a basic review of the macronutrients:

Carbohydrates are classified according to how fast they are absorbed by the body. For instance, the higher the fiber content in a particular carbohydrate, the slower it will be absorbed. In contrast, sugar is absorbed VERY rapidly and spikes insulin rapidly. It is best to have "fast" acting (sugary)carbs before and after workouts and having slower acting carbs later in the day. As mentioned above, these carbs are higher in fiber. Examples include yams, brown rice, and rolled oats.

Proteins are made up of amino acids. Proteins are the building blocks of muscle. Muscle is the biggest fat burner in our body so it is in your best interest to feed the muscles appropriately and exercise them regularly. Quality proteins include: lean red meat, skinless chicken breasts, skinless turkey breasts, eggs, cottage cheese, and fish. Casein and whey protein powder supplements are also good choices of quality proteins. Whey protein immediately after workouts is preferred. Casein protein before bed is another good choice since it is slowly absorbed as you sleep.

Fats are either saturated or unsaturated. Unsaturated fats are further dividided into polyunsaturated and monounsaturated. Saturated fats are usually acquired from animals in fatty red meats, fatty chicken and turkey. Monounsaturated fats are the "good" fats and include olive oil, flax oil, and certain nuts such as almonds and walnuts.

My next lecture will discuss nutrient timing. Stay tuned to the time and date. Until next time, train hard and eat smart!

2010-04-25T17:33:00.000-05:00

Reminder:

Nutrition 101 Lecture
by Malea Jensen DO
Where:Gold's Gym in West Des Moines
When:Wednesday April 28th at 7 pm
Cost: $10 members of Gold's Gym, $15 for non-members
Register to Ronda Perry: rperry.goldsgym@gmail.com

2010-04-14T17:31:00.000-05:00

Is everyone loving the change of season? I am! Today I put down my crabgrass and fertilizer. We are expecting rain tonight. A little water and good food go a long way to making a plush, green lawn.

I also had a fantastic workout over the noon hour. I did shoulders and a few sets of tris. After weights, I jumped on the recumbant bike for 30 min to burn some fat.

As most of you know, I am a strong believer in weight training. Not only does lifting weights make strong muscles and bones, but it is also the number one exercise for fat burning. Here are the reasons why:

1--Weight training increases your fat-burning hormones: testosterone, growth hormone and epinephrine; steady-state cardio does not.

2--Weight training builds muscle, and muscle stokes your metabolism. Steady-state cardio does not build muscle. That's very important! It's why inactive older people get fatter and fatter--they gradually lose muscle and their metabolisms slow to a crawl so they pack on bodyfat. They need to lift weights to reverse the process. Remember, build more muscle to burn more fat.

3--Weight training uses glycogen for energy. Glycogen is basically carbohydrates. Glycogen is stored in the muscle and in the liver. When we lift weights, our muscles use the glycogen for energy to get through the workout. Glycogen will then be depleted. So, if you have a lot of muscle, the carbs you eat will go to muscles and the liver to replenish them, rather than being shuttled to fat cells. People who don't weight train see most of the carbs they eat go directly to fat because they don't have a muscle-glycogen deficit.

4--Weight training creates muscle microtrauma (breakdown), which burns bodyfat during the repair process. If you get a little sore from a workout, that's not a bad thing--your body will work hard to repair it, and that takes excess energy, a lot of which comes directly from bodyfat.

5--Weight training removes sugar from your bloodstream, creating an ideal environment for fat burning. For example, when you lift weights, your muscles use the sugar from your blood stream and the stored glycogen from your muscles and liver to feed themselves during the workout. Then, when you are done lifting weights, you should do about 20-30 minutes of low-intensity cardio because with no sugar in your system, your body will tap into bodyfat instantly. It's the most efficient time to hit the treadmill.

That's the lesson for today boys and girls! Train hard and eat smart!

2010-04-07T19:14:00.000-05:00

I wanted to introduce you to someone. His name is "Pain." He has two middle names, Emotional, and Physical, but no last name. I have known Pain for a long time now. He is very persistent. I have kicked him out of my life a number of times, but he keeps coming back for more. It seems that as Kryptonite is deadly to Superman, anti-inflammatories are a killer to Physical Pain, and happiness is a thorn in Emotional Pain's side.

2010-04-01T13:27:00.002-05:00

Texas Tech university is planning to offer students interested in pursuing Family Medicine a shortened medical education in order to increase the number of primary care physicians.

Great idea Washington! Ha! BAD IDEA! Let me tell you why in a few points:

--Family medicine doctors need more time in training (i.e. 4 year residency and 4 years of med school), not less.

--This plan sounds like the "barefoot doctors" of China two decades ago. What will differentiate the 3 yr MD from the Doctor of NP? The simple solution to increasing the number of primary care doctors is PAY THEM ADEQUATELY.

--Less training and/or a less rigorous curriculum does not adequately prepare primary care physicians for what lies ahead, plus it would cast us in a far less favorable light. Many are completely unaware of the challenges of being a capable generalist. There is so much that needs to reside in our brains, and of course we have to be well aware of our limitations also.

--We already have short trained "doctors" without good fundamentals....they are called nurse practitioners and physicians assistants.

Let me know your thoughts.

2010-03-30T09:01:00.002-05:00

Percent distribution of active physicians in patient care by specialty, 2007

Data from the Bureau of Labor Statistics indicates that, in 2008, there were about 661,400 physicians and surgeons in the US. More data, this time from the American Medical Association for 2007, shows us that 32 percent of physicians in patient care were in primary care, but not in a subspecialty. I will anxiously await the results for 2014 after Health Care has been socialized.

Specialty Percent

Internal Medicine 20.1%
Family medicine/general practice 12.4%
Pediatrics 9.6%
Obstetrics and gynecology 5.6%
Anesthesiology 5.5%
Psychiatry 5.2%
General Surgery 5.0%
Emergency Medicine 4.1%

2010-03-21T09:43:00.000-05:00

“If you cannot find time to exercise, surely you will find time for illness!”

Hello, my name is Dr. Malea Jensen. I am known as Dr. J and the Iron Lady Doc.
I am a Family Practice physician in Des Moines, Iowa. I am also NSCA and PROPTA certified, as well as a national level bodybuilder.

As you know, regular physical activity reduces the risk of developing or dying from some of the leading causes of illness and death in the United States. For instance, cardiovascular disease is the #1 killer in America with about 950,000 Americans dying of CVD in 2002. This is a staggering statistic and something I would like to help prevent.

The proportion of U.S. adults who are obese grew by nearly 2% between 2005 and 2007, from just under 24% to 25.6%. On a much higher level today is the threat of childhood obesity. Childhood obesity has become so severe that diseases that once affected only adults are now appearing in children. The statistics are alarming, with "overweight" youth consisting of 13.9% of children 2 to 5 years old, 18.8% of children 6 to 11 years old, and 17.4% of adolescents and teenagers 12 to 19 years old.

The key to a lifetime of fitness is consistency. I am challenging each of you to get involved in a program that fits your lifestyle—something fun, something tailored to your fitness level, and something that keeps you coming back again and again!

This is where Dr. J fits into the program. I provide consultations via email regarding nutrition and exercise routines. My services include ongoing information at your request. The first consultation is $100 and subsequent fees are based on my time spent with your questions. I always provide the consultation time and the fee at the end of each email. I prefer to have cash or money orders made payable to Malea Jensen. I do not accept personal checks.

For more information, please do not hesitate to contact me at ironladydoc@aol.com or at http://www.maleajensen.com.

2010-03-20T19:17:00.002-05:00

Yesterday I blogged about weight loss, specifically fat loss, through nutrition...eating more protein, especially the branched chain amino acid, leucine.

Today, I want to comment on the exercise aspect of fat burning. Did you know that muscle makes up 35 to 40 percent of our body? For this reason, it is the largest site for glucose (sugar) uptake. And did you know that the hips and legs are the largest muscles in the body? So, it only makes sense that the more we work the larger muscles of our lower body, the more glucose control and uptake we obtain.

Strong muscles reflect good metabolic health. Strong muscular people can process carbohydrates, protein, and fat more efficiently. Strong muscles make strong people who have enhanced metabolic health. On the flipside, aging, physical inactivity, obesity, and poor diet trigger physical deterioration.

The take home message: muscle mass is critical for metabolic control, health, and longevity. The muscles of the legs and hips are the largest in the body, so strengthening them will have the greatest impact on metabolic health.

2010-03-19T14:49:00.002-05:00

"Lose Weight" are the tag words these days as summer (I mean, Spring) approaches. I bet more than one person has told you that a calorie is a calorie and if you simply reduce your total caloric intake below what you burn each day, you will lose weight.

Calorie counting does work to some extent, but it completely ignores the the fact that we lose fat, muscle and even bone when we lose weight. In essence, our goal should be to maximize fat loss while minimizing muscle and bone loss.

Another important thing to remember about the calorie in, calorie out mantra is the concept of "HUNGER". To eat fewer calories than you burn means you must control your physiologic hunger as well as all those psychological aspects that play a role in eating.

Ok, so you have set out to lose weight. What are you going to do when you get hungry? I guess you could snack on iceburg lettuce between meals or eat veggies, but this only increases the size of your stomach since it is roughage and thus, you will get hungrier faster. This is a bad idea when you are fighting hunger pangs.

I have one option for you. Consider eating protein. More calories are burned digesting proteins than either carbs or fats. The protein in low carb diets also increases our feeling of fullness and satisfaction, thereby limiting our binging on excess calories.

If you want to lose weight, add protein or branched-chain amino acids (BCAA's) to your diet. The three branched chain amino acids, especially leucine, may help you feel full, stimulate protein synthesis, and decrease protein breakdown.

2010-03-17T17:46:00.002-05:00

How do you describe an "educated" person?

The Merriam-Webster Online Dictionary gives several definitions for the word educate, including "to train by formal instruction and supervised practice especially in a skill, trade, or profession" and "to develop mentally, morally, or aesthetically especially by instruction."

For most people today, education means training for a particular career. More specifically, many think of acquiring an education as synonymous with acquiring a four year college degree. More education means another degree. Conversely, to be uneducated means not having attended college and therefore not having a degree.

I have referred to this topic in the past and I ask, "Does it necessarily follow that a person without a college degree is uneducated, even inferior, as some seem to believe?"

If one believes that to be educated is to have a four-year degree, I would ask, "Do we suddenly arrive at a point in our lives when we are educated?" My answer, "Doubtful!" Education is a lifelong process, and I do not believe we go to school expecting to be fully educated. An education is not simply something you can purchase for a price like a product, and then expect to “be educated.”

I am not arguing for or against formal education in any way. I have 11 years of formal education, myself, post high school. One might consider me educated. Yes, I have been trained, but my education has never ceased. I believe it is important to remain curious about the world around me. This curiosity can be satisfied in many ways: books, by living itself, by travel, by social interaction, even by work.

I want you to consider the act of reading. Have you read a book lately? I want to share some statistics with you:

1/3 of high school graduates never read another book for the rest of their lives.

42 percent of college graduates never read another book after college.

80 percent of U.S. families did not buy or read a book last year.

70 percent of U.S. adults have not been in a bookstore in the last five years.

57 percent of new books are not read to completion.

70 percent of books published do not earn back their advance.

70 percent of the books published do not make a profit.

Are you educated? Have any books made an impact on you? Louis L’Amour states in his biography, Education Of A Wandering Man, "Books are the building blocks of civilization, for without the written word, a man knows nothing beyond what occurs during his own brief years and, perhaps, in a few tales his parents tell him."

2010-03-10T16:22:00.002-06:00

What is an Executive Order? Executive Orders (EOs) are legally binding orders given by the President, acting as the head of the Executive Branch, to Federal Administrative Agencies.

Executive Orders are controversial because they allow the President to make major decisions, even law, without the consent of Congress. This, of course, runs against the general logic of the Constitution -- that no one should have power to act unilaterally. Nevertheless, Congress often gives the President considerable leeway in implementing and administering federal law and programs.

The ultimate criticism of Executive Orders is that the runaway use of EOs could result in a President becoming a virtual dictator, capable of making major policy decisions without any congressional or judicial input.

Have you heard that our current president is trying to pass the healthcare bill with an executive order? Oh, I know, executive orders have been used by every president since the late 1700's. And to be honest, I am not worried. No, I am not worried.

Consider this...Governments have a propensity to overreach in so many areas of life that their exercise of power itself leads to their own undoing. Their own "undoing." Their own undoing. Say it with me, "UNDOING."

You have seen the overreach take many forms: financial, economic, social, and military. And why is this "undoing" occurring? Because citizens, it comes about as a result of overestimating the capacity of power and underestimating its limits.

But try telling that to the political class. The last thing they want to hear is that their power is limited, that their will is not a way. Washington is prone to believe that membership in the political class comes with the privilege of shaping the world to their liking.

Ahh, and so power has arisen. Politicians want to "shape" our lives. Isn't that nice of them? People, wake up! You are not dead. I know each and everyone of you is a little taken aback by Washington these days. Healthcare, jobs, unemployment benefits, tax on sodas, bans on sodium. I could go on and on.

If we open our eyes, we will see that Government cannot control the human mind, so it cannot, in the long run, control the choices people make. And if you are worried like many, I will tell you that when you look at the status of government programs and institutions these days, what you see is a government that is seemingly and enormously powerful and rich, but ALSO fragile and teetering on the brink of bankruptcy. Events of the last year indicate just how far the government has slipped in its ability to manage the economy, society, culture, and world order.

And so, I will tell you, Obama will unravel. History tells us so. His empire will dissolve as have so many before him and he will be out of a job...not because he was recalled in some formal process, but because the forces of history will run him over.

If any of you think that Government is compassionate and they will help the poor get rich and the rich not so rich, the truth is: men who seek power over the lives of others are the coldest, cruelest humans of all. Watch out, Government is at your dinner table tonight!

2010-03-07T16:39:00.000-06:00

Kick that junk food habit! Are you eating clean? What is “clean" eating? Well, we can look at it in two ways-- one, clean out that secret stash! Two, clean up your act and eat healthy!

Have you ever purchased a bag of potato chips, hoping they would last the entire week, but instead, they disappear during one setting of your favorite T.V. show? If so, you are not alone.

Some foods are called junk foods because they have little nutritional value. They are often high in calories, fat, sodium, and sugar. Unfortunately, these are the foods that taste good and we eat them despite their lack of nutritional value.

You are probably thinking that I am going to cut you off from all your eating pleasure, but the truth is, there can be a place for such foods on occasion—just an occasion, mind you! An occasional bag of potato chips or candy bar will not hurt you, but if the so-called junk foods become a regular part of your diet, then they can interfere with your nutritional health.

If you are a junk food junkie and would like to kick the habit, start slow, making one change at a time. For instance, begin by switching to a low-fat variety of your favorite snack chip or cracker. If sweets get your mouth drooling, try baking your own low sugar/low-fat variety. If you are quite certain you cannot go without that piece of candy, save it for a special occasion, such as a holiday event or weekend treat (only one piece! Don’t over indulge!).

If you start slow and give yourself some time to adjust to new habits and lifestyle changes, you will be more likely to stick with the program. You will not feel like you are depriving yourself, and believe me; every small step will motivate you to follow through with the next step.

It is unreasonable for me, or you, for that matter, to think that junk foods will never pass through your lips again (unless of course, your name is Malea Jensen and you are dieting for a major bodybuilding show!), but it is realistic and healthful to limit the amount of these foods that you eat!

Until next time, keep training with a passion and eating healthful!

2010-03-05T11:01:00.002-06:00

The other day I discussed the core of our body and why it is important to train core stability. Today, I will give you some exercises for abdominal strength.

Abdominal Exercises

1. Bicycle Maneuver: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.

2. Captain's Chair: Using the apparatus at the local gym, stabilize your upper body by gripping the hand holds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up with legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position.

3. Crunch on Exercise Ball: Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.

4. Vertical Leg Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.

5. Reverse Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides-whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach toward the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position.

2010-03-03T15:02:00.002-06:00

Time to talk Core Strength bloggers. When the muscles in the hip, shoulder girdle, and trunk are all working together, they form a functional segment called the core. The core muscles are the superficial and deep spinal extensors muscles, abdominal muscles, pelvic floor muscles, and shoulder girdle and hip girdle muscles.

It is well known that you rely on your body to get out of bed, to lift your children, to perform your job and to take you places everyday. Now, consider this: every movement you make originates in the core - whether you are reaching for your toothbrush or running a marathon. If the core is not properly conditioned it will limit your physical abilities.

Training the muscles of the core helps to correct postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness. Functional fitness is essential to both daily living and regular activities. Body core exercises often imitate moves that we employ in daily life or sports and thus train the body to rely on the core and reduce the strain we put on our limbs. The main concepts of core strengthening programs involve using many muscles in a coordinated movement. Rather than isolating a specific joint as in most weight lifting, stability exercises focus on working the deep muscles of the entire torso at once.

Abdominal bracing is the main technique used during core exercise training. It refers to the contraction of the abdominal muscles. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits transverse abdominals. Be careful not to hold your breath – you should be able to breathe evenly while bracing.

Other exercises that develop core strength include exercises on a stability ball, work with medicine balls, wobble boards and Pilate’s exercise programs.

Are you including core exercises in your workout?

2010-02-23T13:17:00.003-06:00

Today's lesson: What is the difference between Interpretation and Translation?

Ahh, good question grasshopper.

Interpretation is the process of understanding and analyzing a spoken or signed message and re-expressing that message faithfully, accurately, and objectively in another language, taking the cultural and social context into account.

The purpose of interpreting is to enable communication between two or more individuals who do not speak each other’s language.

Interpretation is not the same as translation. Translation is used with the written word, whereas interpretation is used with the spoken word.

2010-02-21T14:54:00.002-06:00

Today's Topic: Interesting Statistics Regarding Unified Health Communication

Statistic #1, Health Literacy's Impact on Health Care Costs

In a study entitled Illiteracy Among Medicaid Recipients and Its Relationship to Health Care Costs, it is stated that the average annual health care costs for all Medicaid enrollees in one state were $3,000 per enrollee, but the annual cost for enrollees with limited literacy skills averaged $13,000.

That means that patients with limited health literacy are costing the health care system four times more than the average Medicaid enrollee.

A patient's health literacy affects his or her ability to:

-Navigate the health care system, including locating providers and services and filling out forms
-Share personal and health information with providers
-Actively participate in managing his/her health care, including asking questions about diagnoses, prescribed medications, and procedures
-Engage in self-care and chronic disease management
-Adopt health-promoting behaviors, such as exercising and eating a healthy diet
-Act on health-related news and announcements

Statistic #2, According to the American Medical Association, poor health literacy is “a stronger predictor of a person’s health than age, income, employment status, education level, and race”

As a physician, I'm concerned about health literacy with regard to a patient's understanding of health and treatment, a patient's ability to follow treatment instructions, my role in providing information, and medication safety.

2010-02-20T14:50:00.000-06:00

Question: Dr. J, I have heard so much about products such as Cell Tech (Muscle Tech), Amped (Met-Rx), and others like it. In fact, I hear so many things that I am very confused as to what to drink immediately post-workout. What do you recommend?

Answer: After an intense workout you want a fast absorbing protein, such as whey, to repair damaged muscle. In addition, you want enough glycogen from fast carbohydrates, such as maldextrin, to refill spent energy stores and spike insulin. And because your muscles are so receptive at this critical time (the notorious anabolic window) you want to add creatine for ATP regeneration to fuel future muscle contractions. Do not forget 5 grams of L-glutamine and you have the best post-workout cocktail for muscle growth!

2010-02-18T19:13:00.002-06:00

Time to talk thyroid with my blogger buds. Here's the symptoms of hypothyroid (low thyroid):

-fatigue
-weakness
-weight gain
-difficulty losing weight
-coarse, dry hair,
-dry skin
-hair loss
-cold intolerance (you can’t tolerate cold temperatures like those around you)
-muscle cramps and frequent muscle aches
-constipation
-depression
-irritability
-memory loss
-abnormal menstrual cycles
-decreased libido

Here are some reasons why your thyroid might be low:

Defect #1 – Pituitary
If the pituitary is not functioning correctly, it cannot produce adequate amounts of TSH to stimulate their thyroid. This is most often due to suppression of the pituitary by cortisol.

Defect #2 – Thyroid
This defect is medically referred to as primary hypothyroidism, which is the one dysfunction doctors actually look for. However, the reference range for TSH is so wide, many people with this defect will be missed. Also, many people with this defect have an autoimmune thyroid condition (see Bonus Defect below).

Defect #3 – Thyroid Binding Globulin (TBG)
If there is too much thyroid binding globulin, thyroid hormone would be bound and unable to get into the cell. Thyroid function may be perfect, but if it’s all bound, it can’t get into the cells. This is most commonly caused by elevated estrogen in both men and women.

Defect #4 – Thyroid Binding Globulin (TBG)
If there is not enough thyroid binding globulin, there can be too much free thyroid hormone available for cells. While this doesn’t sound like a problem, elevated free thyroid hormone shuts down receptor sites and can therefore cause hypothyroid symptoms, despite high free thyroid hormone levels. The most common cause of this is elevated testosterone in both men and women.

Defect #5 – Conversion
If inactive T4 cannot be converted to T3, there will not be enough active thyroid hormone for cells. This can be due to a number of issues including certain mineral deficiencies (i.e. selenium), elevated cortisol or excessive oxidative stress.

Defect #6 – Dysbiosis
It is difficult to know the degree that dysbiosis can cause thyroid physiology issues. Because twenty percent of thyroid hormone is converted to active T3, if there is significant gut issues, or lack of healthy gut bacteria, there may be low thyroid symptoms.

Defect #7 – Thyroid Receptor
If thyroid hormone cannot get into the cell there will be low thyroid symptoms despite thyroid hormone levels in the body. Receptor site defects can be caused by elevations in cortisol, homocysteine or vitamin A deficiency.

Defect #8 – Autoimmune Thyroid
In industrialized countries, the vast majority of primary hypothyroidism issues (Defect #2) are due to an autoimmune condition called Hashimoto’s syndrome. If this is the case, it is no longer a thyroid issue, but rather an immune system issue and must be managed as such.

2010-02-17T16:39:00.003-06:00

UPCOMING EVENTS

When: Saturday FEB 27th 830-930
What: Lecture by Dr. J
Where: Fitness World 24 on Douglas
Cost: $5
Topic: Asking Questions, Getting Answers (health and fitness)

Thursday March 4 8am-NOON
What: Lipid (cholesterol) Screening
Where: DoctorsNow West Des Moines
Cost: $20
No appt needed
No insurance needed as this is cash only.

2010-02-12T13:51:00.002-06:00

One of the most common questions I get is.......How much protein do I need to consume each day?

How many times have you heard the statement, "you can get all the protein you need from a normal diet?"

I would ask this question in response........"need for what?"

There's quite a difference between the need to sustain life and the need to achieve a muscular body. To sustain life you need about 36 grams of protein per 100 lb. of body weight.

Recent research has shown five times this amount may be required to obtain maximum increases in strength and lean mass.

So, now that you know how much protein you need, let me explain why. Did you know that protein can actually influence your body's ability to build muscle, burn fat, or gain weight? Increasing your protein intake almost always results in greater muscularity if you are doing resistance exercises. An increase in muscle mass results in a higher metabolism and thus more calorie/fat burning. Protein in large amounts, 1.5 to 2grams per pound of body weight is what is recommended.

Do not skimp on your protein!

Until next time, train hard and eat smart!

2010-02-05T15:27:00.000-06:00

God's gifts are many and varied, but usually, one primary gift functions through each of us and when we know what gifts we have, it can be very liberating. As time passes we actually grow in our gifts--we learn our strengths and we learn our weaknesses.

One of the biggest mistakes we can make, however, is comparing ourselves with someone else and our gifts with their gifts. You see, God is not going to help me be anyone but ME, and God is not going to help you be anyone but you. In sport, we lose this focus many times. WE try to compete against someone else or become jealous of another's gifts. If you understand the nature of the almighty, you will come to realize that He is not calling us to compete with others, but to love and help one another. It is ironic, but God gave us each our gifts so that we could enhance other people's gifts, never allowing us to fall prey to the spirit of jealousy that is so prevalent in our society.

Think about this.............we think that first is best, but really what is best is where God wants us to be. Some people are intended to be number two, but they never become number one at being number two because they are spending their whole life wishing to be like number one and resenting them for it.

I cannot tell you how much I respect people who are honest with their evaluation of their gifts and talents. They share them so freely in order to enhance someone else and their gifts. On the other hand, I feel empathy for the person who tries to be something they are not. You see, when we are jealous of someone else, that jealousy actually prevents us from knowing what our gifts are from above. Picture this, God put gifts in us for the enjoyment of others, and God places gifts in others for our enjoyment.

Remember this, when we fight against our calling or are dissatisfied with what we have been given, we fight against the work of the Holy Spirit within us. Let us submit to Him, develop the gifts He gave to us with His help, and live for the glory of God.......not our own glory!

Facebook | Malea Jensen

2010-01-31T16:20:00.000-06:00

Facebook | Malea Jensen

2010-01-31T14:52:00.002-06:00

Postactivation potentiation (PAP) is a phenomenon that has recently gained popularity in the strength training community. The underlying principle surrounding PAP is that prior heavy loading induces a high degree of central nervous system stimulation, resulting in greater motor unit recruitment and force, which can last from five-to-thirty minutes.

The word potentiation refers to the ability to do one exercise with the purpose of enhancing the performance of a second movement that immediately follows. By lifting a heavy weight and then immediately following that lift with a lighter one basically preps your your muscles to lift the lighter weight much easier. The heavy weight stimulates your central nervous system to recruit more motor units than it would have otherwise used on the lighter weight.

Quite literally, you can become stronger in seconds.

Did I catch your attention yet? By employing PAP in your training, you may be able to blast through a plateau. To put PAP to the test, I decided to include this concept in my squat training this morning.

Here's how the technique works if you are squatting. Let's say your max one rep front squat is 190 pounds. After a good warm-up, the protocol calls for a heavy lift at 90 percent of your one rep max, or about 170 pounds. Then after about 3-4 minutes, reduce the weight to 80 percent of your one rep max. In this case, about 150 pounds. Do this set for as many reps as possible. After another 3-4 minutes, do another heavy set (90 percent of max), followed by another set of reps at 80 percent of max. Do no more than three one-rep heavy sets and three lighter sets per exercise and do only one such PAP activity for one bodypart.

It worked! The single rep heavy weight excites the central nervous system, calling on it to recruit more muslce fibers than would normally be recruited to do the lighter weight set in some other pyramid fashion.

You can use this technique not only with squats, but also with barbell bicep curls for biceps, barbell military press for shoulders, barbell bench press for chest, close grip bench for triceps, and barbell bent over rows for back.

Try this method for 4-6 weeks and then move on to another technique. You can come back to it at a later time especially if you have a lagging bodypart.

2010-01-29T17:33:00.002-06:00

You have probably heard me talk about muscle confusion in the past. The idea behind 'Muscle Confusion' includes many common workout sayings including, but not limited to:

"You've got to change your routine a lot or your muscles will get used to the same one and stop growing."

"You've got to 'trick' your muscles and keep them guessing."

"If muscle growth hits a plateau, you have to 'shock' the tissue in order to resume progress."

"Changing your workout routine often will give you a better 'pump', which leads to more muscle growth."

Although these sayings might be true to some extent, the one point that is commonly missed when talking about muscle confusion is that of volume load. Yes, muscles CAN become adaptive to whatever you throw at them, but instead of talking about muscle confusion, lets pony up to the squat rack and talk volume overload.

You can talk muscle confusion until you are blue in the face, but if you never mention volume overload and recuperation, you are missing the boat. If the muscles are not 'volume overloaded' and adequately recuperated between those volume overload sessions (workouts), they simply stop making progress.

I have heard many trainers tell client that if their progress stops, they should simply "change their routine." Yet a simple change of routine typically yields little (if anything) for the following reason:

Here's a pearl for all of you...muscles are incapable of being "Confused!" Furthermore, muscles cannot be baffled, perplexed, puzzled, or even "bewildered" in any way.

Ok, I am guilty of this too. Clients come to me and tell me nothing is working for them. My first question to them is to ask what training regimen they are using. More importantly, I should be explaining to them that workout routines need to be somewhat rigid and the recuperation time between workouts needs to be flexible.

For instance, you know people who nearly go into a depression if they miss a workout because they think it will result in a setback. Their rest days between workouts are rigid - as if they've made a pact with their muscle tissue and the tissue has agreed to recuperate in the time that's been allotted.

I can attest to the above statement because that used to be me. Every Saturday was leg day, every Sunday and Wednesday was an "OFF" day where I only did cardio. Monday was chest, Tuesday was back, Thursday shoulders, and Friday was arm day. Talk about rigid...I was so rigid I was stiff as a board ALL THE TIME...sore that is, and plateaued in my gains.

Let's review: When you are not seeing results, ask yourself if you are challenging your muscles with enough resistance. Secondly, ask yourself if you are getting adequate rest between training sessions. Thirdly, ask yourself if you workouts are consistent. Finally, is your workout sequence flexible enough to allow rest days for recuperation.

Until next time, train hard and smart!

2010-01-26T09:15:00.002-06:00

When new clients go to trainers, one of the first things that these trainers evaluate is how well the client can control his or her bodyweight.

For instance, if you have trouble doing a push-up, pull-up, or bodyweight squat, you have no business adding dumbbells, barbells, bands, Kettlebells or any other resistance. You cannot control an external load until you can control yourself!

Performing bodyweight exercises is not very exciting and can be disheartening when you find out just how weak you really are, but if you want to get stronger and more fit, you must make bodyweight exercises a part of your routine early on. Likewise, if you have been training for a while and have hit a plateau, bodyweight circuits can help you get through sticking points or jumpstart use of muscles that you have been neglecting.

If you're thinking to yourself..."I don't like doing pull-ups! My first thought would be that you can't do them and that is why you don't like them. Either you are not strong enough, or you weigh too much. Trust me...once you start doing them on a regular basis, you will get stronger and you WILL get better at them.

Enjoy your workout!

2010-01-23T17:42:00.002-06:00

Earlier today I presented a lecture on Designing an Exercise Program. For those of you who were unable to attend I will give a brief synopsis.

As you all know, the recipe for success usually involves the most basic tools, whether it be baking chocolate chip cookies or manicuring the lawn of your dreams!

When it comes to strength training, its never out of the question to bring back the basics. Whether you are a novice looking for a place to start, or a seasoned gym rat doing bicep curls with bands while standing on one foot atop a bosu, you need to make sure the fundamental lifts are still a part of your program.

Think of it this way, a doctor always uses a stethoscope to listen to your heart, an otoscope to look in your ears, and a reflex hammer to test your reflexes. Likewise, as a strength trainee, you need to squat, deadlift, chest press, and military press. Those are the "big 4" as I like to refer to them. These are not the only things you should do, but every other lift supports your four main lifts. Everything starts with big multijoint moves and none of these require fancy machines or specialized equipment.

Everything you do in the weightroom has a cummulative effect. You need enough stimulus to get stronger, yet you don't want to go overboard. It's like driving a car...if you push the pedal to the metal all day, everyday, the engine will burn up. This is likely what most people do in the gym and they get burned out quickly.

Today I suggested different split routines including 3-on, 1-off; 4-on, 1-off; full body workouts on Mon-Wed-Friday and 5 day splits that work one bodypart each day of the week Monday through Friday.

Your body adapts very quickly so I also suggest maintaining a split routine for only 4 weeks and then changing things up a bit. Keep with the four main lifts and then structure your other exercises to strengthen weak points. For instance, when you do movements such as dips and chin-ups, you are also hitting your chest, shoulders, tris, upper back, and biceps in just those two exercises. Knowing this will get you in and out of the weightroom in less time, but don't forget to do your cardio AFTER your weight training.

2010-01-20T13:55:00.002-06:00

I promised myself I would not talk about politics today, but I could not resist! Last nights Republican Scott Brown was elected to the U.S. Senate by the people of Massachusetts. This is the Senate seat Ted Kennedy held for decades. Ahhhhh, the agony of defeat! What this means in the big picture is that once Scott Brown takes Ted Kennedy's seat, the Democrats cannot bring health care legislation back to the floor of the Senate because it would presumably be blocked by a Republican filibuster.

So, then, is health care reform really off the table? Not hardly! How can the Democrats still get health care reform to Obama's desk in the face of Republican opposition on the Senate floor? The dirtiest and most foul option would be to deliberately stall Brown's swearing in until after the health care compromise clears the Senate floor with Democrat Kirk continuing to hold the Kennedy seat.

Ok, no more politics tonight. All I want to do is keep you informed if you are reading my blog. Lots of times, we are not hearing all that needs to be heard.

Moving on.........to something fitness related. Now this, I know a little something about. I realize learning the optimal workout and training technique can be a little daunting, but I am just like each of you......I crave knowledge about exercise techniques. But, keep something else in mind.....if exercise was the definitive answer to looking your best, there wouldn't be so many people slaving away in the gym for months at a time, and never really making changes.

People, you simply must get your eating under control! I wish you would just realize that what you've read in magazines, or seen on television is nothing more than carefully constructed propaganda.

All the prescriptions for exercise you read in magazines are pretty precise too, but you should know that you can train your body in a lot of different ways. Forget investing in the "cutting edge" and probably unproven programs and find a training method that is right for you. If you are training for a sport, you have to do certain exercises or drills for that specific sport. Likewise, if you are wanting to get big and lean, one person may be able to lift heavy and rest long periods while the next needs high reps and a faster pace.

Assess yourself! Have fun! Keep changing things up! Train hard and eat smart!

2010-01-14T19:03:00.000-06:00

January 14, 2010 — As the airport at Port-au-Prince, Haiti, reopens and supplies begin to arrive after Tuesday's 7.0-magnitude earthquake, rescue workers on the ground are predicting the death toll to rise above 100,000. Approximately 3 million people — one third of the population of Haiti — have been affected.

Most of the damage is around the country's capital, and Port-au-Prince's 3 largest medical centers have been devastated.

The greatest need is for water and medical supplies, President Barak Obama said in a briefing Thursday morning, as he pledged $100 million in immediate assistance, with more to come in the days and months ahead.

"One of the largest relief efforts in recent history" is en route to Haiti, President Obama said, with 2000 US Marines being deployed from Camp LeJeune, North Carolina, today. The first waves of US rescue and relief workers are "on the ground and at work," he said.

"The president ordered a swift, coordinated, aggressive effort," Secretary of State Hilary Clinton told Meredith Viera on NBC's Today Show Thursday morning. "We've got the airport open, thanks to the US military. We've got our civilian search-and-rescue teams on the ground, thanks to [the US Agency for International Development] and [the Federal Emergency Management Agency]. We are doing all we can to figure out how best to attack the devastation all around."

"This is going to be a long-term effort," Secretary Clinton continued. "We have the immediate crisis of trying to save those lives that can be saved, to deal with the injured and the dead, to try to provide food, water, medical supplies, some semblance of shelter, and then to work with our Haitian partners, the government of Haiti, [nongovernmental organizations], others to begin the rebuilding process."

Médicins sans Frontièrs (MSF), or Doctors Without Borders, is in the process of establishing a 104-bed hospital with an inflatable surgical unit, 2 operating theaters, 7 hospitalization tents, and a staff of 70 physicians and healthcare providers. Neurologists will be sent as part of the team to deal with head and crush injuries.

"There are hundreds of thousands of people who are sleeping in the streets because they are homeless," said MSF coordinator Hans van Dillen in an article on the group's Web site. "We see open fractures, head injuries. The problem is that we cannot forward people to proper surgery at this stage."

Transportation is severely disrupted, and supplies and medical staff will be approaching the affected area through the Dominican Republic, said Mr. van Dillen.

MSF is working to get more staff into the country, and the organization is also concerned about the safety of its own staff of 800 in Haiti, some of whom have not yet been accounted for.

Call for Healthcare Workers

Partners in Health of Boston, Massachusetts, a nonprofit organization "focusing on delivery of quality health care in poor communities," with ties to Harvard Medical School and the Brigham and Women's Hospital, issued this statement:

"We are deeply grateful for the multitude of people who have contacted us wanting to provide medical assistance. As patients flood to our sites from Port-au-Prince, we're finding ourselves in need of both medical personnel and supplies. In particular, we need surgeons (especially trauma/orthopedic surgeons), ER doctors and nurses, and full surgical teams (including anesthesiologists, scrub and post-op nurses, and nurse anesthetists).

"If you are a health professional interested in volunteering, please send an email to volunteer@pih.org with information on your credentials, language capabilities (Haitian Creole or French desired), availability, and contact information."

The Centers for Disease Control and Prevention (CDC) in Atlanta, Georgia, has an advisory for healthcare relief workers and volunteers. The CDC cautions, "Because of their potential exposures, relief workers are at increased risk for illness and injuries. In addition, they should be aware of potential hazards, such as downed power lines and security measures that may be imposed (e.g., curfews to prevent looting). Those who provide assistance should also pay attention to their mental health needs before, during, and after their time in the field. Moreover, because relief workers' services are desperately needed, it is essential that workers remain healthy during their trip. In addition to this notice, relief workers should refer to the general regional travel recommendations for their specific travel destination."

The American Red Cross (ARC) says it is "contributing an initial $1 million from the International Response Fund to support the relief operation, and has opened its warehouse in Panama to provide tarps, mosquito nets and cooking sets for approximately 5,000 families."

The group is also sending 6 disaster management specialists to the disaster zone to help coordinate relief efforts.

"At this time, the [ARC] is only deploying volunteers specially trained to manage international emergency operations," ARC officials stress. "We are not accepting volunteers to travel to Haiti. If you would like to volunteer for the [ARC], please contact your local chapter." Ten dollars, charged to the sender's cell phone, can be donated to the Red Cross by texting "HAITI" to "90999." The group has received $3 million since that service was established 36 hours ago.

2010-01-12T09:54:00.002-06:00

SHHH -- It's Wabbit Season and I am Hunting Wabbit. Look Wabbit tracks! "Hewwo, Woscoey Wabbit", are you there?

I planted three baby burning bushes three years ago..........and each spring I notice they are still "babies!" Hmmmm, what in the heck is going on? I went out to walk my lovebugs last weekend and I was horrified to find that something was eating my bushes! Whole branches were gone. It looked as though someone decided to take it upon themselves to prune my bush. But the remains were gone....branches and all. Some of the branches were still pathetically hanging off the bush. All that was left were my Christmas lights. Ugghh! I don't have a fenced in back yard, but I have not seen any deer...so no deer. I occasionally see a rabbit or two in my yard. Never squirrels (but that doesn't mean they don't exist). So......rabbits and squirrels?

And, here is what I found out from the guy at Menards........Squirrels do not eat these plants, but both rabbits and deer will. The tooth marks of both the rabits and deer will be similar. He told me that the most effective means of control is a good, tight fence that will prevent those buggers from getting near enough to eat the vegetation.

So, I bought the poultry fence he told me to get, but honestly, "Be vewy vewy quiet, I am still hunting wabbits" I have been following "wabbit twacks" through my backyard....fortunately, all my newly planted shrubs are under snow. The problem lies ahead when the snow melts exposing my delicate baby plants. So, I say to all wabbits near and far, I'm sowwy, Mr. Wabbit. I hope I didn't hurt you too much when I killed you!"

2010-01-11T13:55:00.002-06:00

That kitchen spoon might be fine for stirring up some warm chili or perfect pasta sauce, but as a medicine dispenser it is lacking.

Household spoons are not a recommended medication measuring devices. If you took five different teaspoons from five different kitchens, they would all measure just a little differently.

Spoon dosing is a major cause of dosing errors and pediatric poisonings, according to a recent study cited in the Annals of Internal Medicine.

There are even some adults out there who aren’t even trying to measure, with some assuming a swig from a medicine bottle is sufficient.

While such disregard for expected doses is rarer when it comes to pills, there are some patients out there who assume that no matter what the medication may be, more is better.

More people than you would expect self-medicate, although an equally vexing problem would be people who miss doses or deliberately use less medicine than they’re prescribed.

Dosages are especially critical among children. While many medications may have some leeway, others, such as breathing medications and cough syrups do carry a possible risk of overdose.

In November, the U.S. Food and Drug Administration unveiled its Safe Use Initiative, a program aimed at reducing the likelihood of preventable harm from medication use.

In addition, the organization made public new guidance for companies that manufacture, market or distribute over-the-counter liquid medications packaged with dosage delivery devices such as calibrated cups, droppers, syringes and spoons.

Accidental overdoses can be caused by dosage delivery devices that are unclear or are inconsistent with the labeled dosing instructions, the FDA said in a news release, with many accidental overdoses resulting from confusion about exactly how much of a drug to take.

Bottom line, use an approved measuring device for medication dosing!

2010-01-04T08:24:00.002-06:00

Happy New Year! Are you wondering what the top resolutions of this year will be? I have compiled a list.It’s no big surprise that most people’s New Year’s resolutions are about health. Good health is the foundation upon which all other things are built. This is true whether you are in the medical profession or not. The top “health resolutions” for 2010 are:

1) Get enough sleep (7-9 hours)
2) Quit smoking--if you ever started
3) Set realistic diet goals and maintain a healthy body weight
4) Eat well and get at least one half hour of exercise a day

These points cover the basics of health things you’d expect. Perhaps a fifth point should be: use your common sense. And, a sixth I heard from a freind, don't text while driving!

2009-12-27T19:31:00.001-06:00

Let me get this straight. We're going to pass a health care plan:

(1)Written by a committee whose head says he doesn't understand it
(2)passed by a Congress that hasn't read it but exempts themselves from it
(3)signed by a president that also hasn't read it, and who smokes
(4)with funding administered by a treasury chief who didn't pay his taxes
(5)overseen by a surgeon general who is obese
(6)financed by a country that's nearly broke.

What possibly could go wrong?

On a brighter note.............to all my blogger buds in Des Moines.........you can come out of your house now.........the snow has stopped falling!!!

2009-12-21T11:23:00.001-06:00

Heart Attacks and Holidays

Not to put a damper on your time-off, but some studies tell us that death rates from heart attacks and stroke (as well as non-heart-related causes) spike during the holiday season. A national database with detailed information on the 53 million deaths that occurred in the US between 1973 and 2001 indicates that fatalities from heart disease hit a highpoint in December/January, with Christmas and New Year's Day having the highest numbers, according to a University of California at San Diego study. Researchers say there are several possible reasons for the spike. One of them being that people who are having heart trouble prior to the holiday season often put-off going to the doctor or look at the holidays as a reason to take a break from their exercise and diet programs. The lesson from this? Heart attacks don’t take holidays.

2009-12-14T18:47:00.000-06:00

Medicare Buy-in Encounters Strong Opposition

If you're confused about the healthcare reform proposal in the US Senate to allow citizens aged 55 and 64 years to buy in to the Medicare program, you're in good company.

The details of the plan, first announced last week by Senate Majority Leader Harry Reid, D-Nevada, as part of a compromise to win over senators opposed to a "public option" — a federal health insurance plan to compete with private insurers — are shrouded in secrecy.

Reid is waiting for the Congressional Budget Office to complete a cost analysis of the measure before providing specifics. Even the No. 2 Democrat in the Senate, Richard J. Durbin of Illinois, said he was "in the dark" about aspects of the plan.

What is known about the measure has engendered rapid and fierce opposition from healthcare providers, including the American Medical Association, the American Hospital Association, and America's Health Insurance Plans, mainly because Medicare reimbursement rates are inadequate.

In broad strokes, Reid's compromise would expand Medicare eligibility to people aged 55 to 64 years who are uninsured or paying high premiums in the individual market. Most of those with employer-provided coverage would not be eligible.

Buy-in Plan Condemned

The American Medical Association, which had supported the bill passed by the House of Representatives that would create a public option, was quick to condemn the Medicare buy-in idea.

"The AMA has longstanding policy opposing the expansion of Medicare given the fiscal projections for the future," AMA president J. James Rohack, MD, said in a statement. "Currently, the flawed Medicare physician payment formula will cause a drastic 21% cut to physicians caring for Medicare patients in January, and 22% of Medicare patients looking for a new primary care doctor are having trouble finding one."

The Mayo Clinic, often cited by Obama as a model of what healthcare reform might look like, condemned the buy-in proposal in stark terms. "The current Medicare payment system is financially unsustainable," the group said in a statement posted on the Mayo Clinic Health Policy Blog last week. "Any plan to expand Medicare, which is the government's largest public plan, beyond its current scope does not solve the nation's health care crisis, but compounds it.

"Expanding this system to persons 55 to 64 years old would ultimately hurt patients by accelerating the financial ruin of hospitals and doctors across the country. A majority of Medicare providers currently suffer great financial loss under the program. Mayo Clinic alone lost $840 million last year under Medicare. As a result of these types of losses, a growing number of providers have begun to limit the number of Medicare patients in their practices."

Writing in Monday's USA Today, American Hospital Association President Richard J. Umbdenstock described the buy-in plan this way: "Imagine living in a house with a crumbling foundation and trying to repair it by adding more bedrooms."

"Making millions of non-seniors eligible for Medicare, at the same time that millions more Baby Boomers are reaching retirement age, will further weaken the program and put many hospitals at tremendous risk," Umbdenstock said. "Their ability to provide other critical services their communities need — such as trauma care, emergency care, disaster readiness and more — would be jeopardized. And, one key reason health care costs are higher for everyone is that Medicare does not pay its fair share of the cost of care. Reform should end this 'cost shift,' not make it worse."

Health insurers, who opposed the House bill because of its inclusion of a government-run public option plan, quickly opposed the Senate buy-in idea. "This would add millions of new people to a program everyone agrees is going broke," a spokesman for America's Health Insurance Plans said in a statement.

2009-12-03T18:10:00.001-06:00

New information regarding routine mammograms and pap smears was presented today in the senate. The following is a newsclip from today.

December 3, 2009 — In a 61 to 39 vote, the US Senate today approved an amendment to its massive healthcare reform bill that would guarantee coverage of much-debated mammograms and other preventive screenings for women without any cost-sharing on their part.

The bill's primary sponsor, Sen. Barbara Mikulski (D-MD), had introduced the measure in response to the US Preventive Services Task Force (USPSTF) announcing last month that it no longer recommends routine mammograms for women aged 40 to 49 years. The USPSTF also stated that mammograms for women aged 50 years and older be performed every 2 years instead of annually. A number of medical societies and expert groups, including the American Cancer Society, have objected to the new recommendations.

Congressional Republicans point to the latest USPSTF guidelines as a preview of healthcare rationing that would occur if Democratic healthcare reform legislation passes. The Senate bill had originally required health plans to cover preventive services such as mammograms that were recommended by USPSTF and several other organizations.

The amendment offered by Sen. Mikulski would require both private and public health plans to cover preventive care and screenings specifically for women that are recommended not only by the USPSTF, but also by the Health Resources and Services Administration, a federal agency charged with expanding access to healthcare for the underserved. As a result, said Sen. Mikulski, the amendment would give all American women the same coverage for preventive care and screenings that female federal employees enjoy. And coverage for mammograms would be guaranteed.

"We don't mandate that you have a mammogram at age 40," she told the Senate earlier this week. "But if your doctor says you need one, you are going to get one."

The Senate accepted an amendment by Sen. David Vitter (R-LA) to the Mikulski amendment to strengthen the guarantee of mammograms. The Vitter amendment states that required coverage of breast-cancer screening and prevention under the Senate healthcare reform bill will reflect USPSTF recommendations prior to those released last month.

Amendment Also Addresses Pap Tests

According to Sen. Mikulski, her amendment also would guarantee coverage of cervical cancer screenings. That promised coverage also addresses fears of healthcare rationing in light of a recommendation last month by the American College of Obstetricians and Gynecologists (ACOG) for less frequent cervical cancer screening. Previous ACOG guidelines had called for annual Pap tests for women ages 21 to 29 years as well as those younger than 21 years who have been sexually active for at least 3 years. ACOG now recommends biennial Pap tests for women starting at age 21 years regardless of sexual history and continuing through age 29 years. In addition, the new guidelines state that low-risk women aged 30 years and older should have Pap test every 3 years as opposed to every 2 to 3 years if they have negative tests 3 years in a row.

Sen. Mikulski said the cost of her amendment, $940 million over 10 years, would be funded from surplus funds in the Senate reform bill.

2009-11-21T15:39:00.000-06:00

Nov. 9, 2009 -- Long-term use of a neti pot to clear stuffy noses and blocked nasal passages may actually encourage more sinus problems rather than keep them away.

A new study shows people who used nasal saline irrigation for a year and then discontinued use the following year had 62% fewer cases of sinusitis in the year that they didn't use the device.

Neti pots have become increasingly popular in recent years for the treatment of sinus infections and other forms of sinus disease. The pots deliver a stream of sterile saline solution to the nasal passages to loosen and clear nasal congestion.

Researchers say despite the common use of nasal saline irrigation to treat sinusitis, there has been little scientific research to confirm its effectiveness. Sinusitis is an inflammation or infection of the sinuses and nasal passages that can cause headache or pressure in the eyes, nose, and cheek area as well as nasal congestion, cough, and fever.

The study, presented this week at the American College of Allergy, Asthma and Immunology (ACAAI) Annual Meeting in Miami, followed 68 people who used nasal saline irrigation for 12 months and then discontinued use for another 12 months.

The results showed that the number of cases of sinusitis decreased by 62.5% during the discontinuation phase. Researchers also compared the rates of sinusitis among those who stopped using nasal saline irrigation and another group of 24 adults who used daily nasal saline irrigation for 12 months. Again, they found sinusitis among daily users was significantly higher (50%) than among nonusers.

Researchers say nasal mucus acts as a first line of defense against infections, and long-term nasal saline irrigation may interfere with this natural immune function.

Although use of a neti pot for nasal saline irrigation may temporarily improve sinus infection symptoms, they say "its daily long-term use may result in an increased frequency of acute [sinusitis] by potentially depleting the nose of its immune blanket of mucus," write researcher Talal M. Nzouli, MD, of Washington, D.C., and colleagues in their study.

2009-08-20T14:52:00.002-05:00

How about that thunderstorm we had last night? I awoke at 22:22 with the sound of a large sonic boom...at least that is what it sounded like. That was thunder, no doubt. Wow, I thought I was in a hurricane. The wind was blowing, the rain was hitting the side of the house, and the lightening.........wow, the lightening was an amazing show of fireworks. The lady that works the front desk at night for DoctorsNow always gives me flack about my yard..........she tells me the lightening makes my yard greener than any fertilizer. Well, ok, she is right, but I am NOT going to tell her she is right!! :)

From a scientific description, lightning refers to one of the several forms of visible electrical discharges produced by thunderstorms. It is essentially a giant spark that jumps between vast pools of positive and negative electrical charge that form inside thunderstomrs. And what is a thunder??? Thunder is the sound emitted as a result of the rapidly expanding gases along the heated lightning channel.

Sounds pretty complicated, eh? It's not my intention to complicate nature, but I think it is fun to know how far a storm is from where you are located. Yes, you can use thunder to tell how far away a storm is. Next time you see a storm, count the number of seconds between when you see the lightning and hear the thunder. Take the number of seconds and divide by 5 and that will tell you how far away the storm is in miles. For example: If you counted 10 seconds between the lightning and the thunder, the lightning is 2 miles away! I counted less than 5 seconds last night so that must mean the storm was over my house and my lawn is bright green!!! yahoo!

2009-08-18T08:28:00.003-05:00

Hello freinds! Let's take a break from the healthcare reform chit chat. Instead, let me tell you a little bit about low back pain. Many people with chronic low back pain can improve and even fully heal their backs by doing one simple thing: stretching their hamstrings.

Your hamstrings are the muscles that run along the back of your thighs, from behind your knees to the bottom of your pelvis. If your hamstrings are tight, they are causing a constant downward pull on your pelvis. What this does is flattens out the normal curve in the low back. Since your pelvis is the foundation of your lower back and spine, having tight hamstrings contributes to an unstable lower back and a greater chance of intermittent sprains and strains.

So how do you know if your hamstrings are tight? The best way to assess hamstring length is to lie flat on your back and have someone slowly raise one leg. Your leg must be completely relaxed, and you must not help lift the leg with your own muscles. If your hamstrings are at an appropriate length for your body, your leg can be raised to 90 degrees off the ground without any significant tightness anywhere along your hamstrings from behind your knee to your sitting bone (pelvis). If you start to feel tightness before 90 degrees, you know it’s time to stretch!

Many people with chronic lower back pain can experience dramatic improvement after stretching their hamstrings on a daily basis for 1-3 months. If you don’t have lower back problems, stretching your hamstrings everyday is an excellent preventive measure that will keep your lower back and pelvis balanced for the years ahead.

One more important point to remember........stretch those hammies after you are warmed up. Never stretch a cold muscle with static stretching.

2009-08-17T15:52:00.002-05:00

The following is an appeal that is being signed by physicians from the Community group called, Sermo. Sermo has been actively telling lawmakers that they want to participate in a meaningful reform of our healthcare system. Please read the following.

----------------------------

The Physicians' Appeal:

To the American People,

We, the physicians of this country want to reform healthcare and improve the quality and access to care for our patients while reducing costs. True healthcare reform will only succeed if:

1. Unnecessary tests and procedures are reduced through tort and malpractice reform

2. Doctors are allowed to spend more time with their patients and less time on paperwork by streamlining billing and making pricing more transparent (create an alternative to CPT codes)

3. Medical decisions are made by physicians and their patients, not insurance company administrators

4. Adequate supply of qualified physicians is assured by revising the methods used to calculate reimbursements.

We invite policy makers to work directly with the men and women who are on the frontlines of healthcare each and every day caring for the citizens of this country.

We pledge to be partners in true healthcare reform, improving the healthcare delivery system in this country while honoring the Hippocratic oath that we all have taken.

Respectfully Yours,

America's Physicians.

2009-08-05T19:27:00.002-05:00

Public opinion polls show growing doubts about some of Mr. Obama’s health care proposals, and in the last week, several members of Congress have been confronted by constituents, protesters and advocacy groups denouncing Democratic proposals.

I'm reading all this and find one of the best lines of all......tell me you have concerns........better yet, talk to your congressman! The following is something to think about:

“Why would you guys try to stuff a health-care bill down our throats in three to four weeks when the president took six months to pick” a “dog for his kids?” one protester said. The hecklers had a sign identifying them as members of the “Ft. Stanwix Tea Party Patriots.”

2009-08-04T12:16:00.003-05:00

Many of us know the quote “Success is a journey, not a destination. The doing is often more important than the outcome” by Arthur Ashe. A good freind of mine always reminds me that life IS, in fact, a journey....not just a destination we try to arrive at. I wonder if she has heard this quoted over and over as it seems ever so popular these days. I think the reason for the popularity is the the fact that many questions arise when we ask ourselves, "what is our purpose?" "Why are we here?"

For thousands of years, humans have believed in an afterlife, and almost all religions see life as some progression, some journey, into the afterlife. Most would agree that all life ends at the same place: death. But even death is just part of the journey of life. Death is not the destination. It is not death that we hurtle towards at the speed of 24 hours per day. Rather, it is the afterlife.....the here-after that represents the culmination of life.

Aren't there days when you seriously wonder what life is all about? Is it about the things we aspire to? Prosperity, fame, fortune. Is it about the people we meet, the family we make, the job we get? Or is it about serving God and doing all things for the glory of God? Most likely, it is the combination of all these things.

As an infant, we are at the mercy of our caregivers.....to feed us, to clothe us, to put a roof over our heads. As a toddler, we gain a little more independence. We are learning to talk, to think, to react. As a teenager, we begin to learn the importance of friends and why it feels so good to be liked, to be "IN" with the crowd. We get the hottest and best clothes, haircuts, make-ups, and say the coolest words in the dictionary! Then, holy cats........high school.....more clothes! Boyfriends and girlfriends, fancy cars, and the thought of college. Ah, life is starting to take a little curve. What the heck am I gonna do? What will I be when I grow up?

Adulthood seems like life goes into reverse. Who doesn't like the thought of having another caregiver......to feed us, to provide for us, to tell us everything will be alright. Don't worry! You cannot help but to feel overwhelmed, you feel weak, and you feel like you are having bad luck. You don't have the answers. No one ever does.

In life, remember that for every time you feel weak, there will be times of strength. For the times of bad luck, you will have times of good luck. For the times you feel blinded by your life path, there will be times you will see perfectly clear the direction you should take.

My favorite quote is, "See through eyes of Faith." No one ever said life was going to be easy, but if you keep your chin up, and keep forging ahead, rather than behind, you can make the most of your journey or "dash" as you may refer to your life from birth to everlasting. See through eyes of faith and you can never be blinded. You will have light even in times of darkness!

2009-07-28T10:56:00.002-05:00

Good morning blogger buds! Many of you may have heard the recent commotion between the AMA (American Medical Association) and Sermo, a community based organization made up of about 110,000 US doctors. I want to enlighten each of you........not all doctors are members of the AMA. Why? Because it has been felt that the AMA does not represent doctors as it pledges to do so. Many doctors feel the goal of the AMA today is to generate large amounts of money for itself (employees). If the profits made by the AMA were used for the benefit of physicians, there would be no issue. However, if the primary goal is to support a bloated beaurocracy, there is no motivation from the AMA administration to change the system. It would be to their benefit to preserve the system or better yet to expand it. For this reason, the AMA is supporting Obama's Healthcare Reform.

One last important point to for the public to realize: If AMA claims to represent practicing American physicians to the government and the public, exactly how many practicing physicians belong to the organization? The AMA has consistently refused to provide a breakdown of their membership numbers. Their claim of 250,000 members does not compute with the reality of their own data. Their most recent financial statement shows income of $43.9 million from membership dues. Medical students, interns, residents and fellows receive an average reduced membership rate of $35 per year and assuming half of the 200,000 physicians in these categories are members, this leaves about $40 million in dues from other, presumably practicing physicians. Divide this number by the $420 annual dues for practicing physicians and the actual membership is about 95,000. There are approximately 1.1 million practicing physicians in the US so 95,000 AMA members would represent about 9% of US physicians.

Would the real AMA please stand up?

2009-07-27T14:18:00.002-05:00

In case some of you are wondering if I had an invasion of grubs, the answer is NO, but we seriously need rain! I have the only green lawn in the neighborhood, but the water bill may bankrupt me. The price we pay for some things is ridiculous. But, I gotta have that green lawn.

I was listening to something last night on TV (something I rarely do!) and they were talking about "amusement." Ok, I'm going to be honest, I was watching the Trinity Broadcast Network. You may or may not have ever watched it, but it is very educational to say the least. It gives you something to THINK about. The topic of the night was "Amusement". The definition of amusement or to be amused ("a" Negative/Not/Without, and "muse", to think or consider)literally means, to not think!

Let's face it.........we are a people who love to be amused. We watch TV, rent movies, listen to ipods, text on our blackberrys, google on the internet, play video games, and many others. Simply fill in the blank with your own amusement. Our lives are filled with technology, fantasy games, toys, cars, boats, houses, clothes, shoes, and more and more STUFF!

I'm not saying that we should throw out all our gadgets, toys, computers, etc, but let's be very careful what we are doing. We are in danger of becoming lulled to sleep emotionally, mentally, culturally, and SPIRITUALLY....by our amusements. So, as we immerse ourselves in STUFF and allow our culture to wow our hearts, desires, and our minds, we are losing touch with the very thing that created us......Christ, our spiritual savior.

Give this some "musement" and see if I have not hit on something very eye opening.

--drj

2009-06-30T08:43:00.003-05:00

holy cats, I have some VERY important information for all of you. But first, let me tell you that I recently had landscaping done in my backyard. It looks fabulous of course! Jon Wallenburg from Solid Rock Landscaping performed the work of art and I have given many tours already. Jon has gotten two referrals already! How bout that?!!

Ok, so let's get back to my "VERY" important information. The reason I brought up my yard is because my neighbor has this problem with nasty little varmints. We think they are moles.......ugh! Do you know what those dang moles like to eat???? GRUBS! And where do you think those grubs come from????? Japanese BEETLES! You heard me right. Here is the skinny:

Japanese Beetles emerge from the ground in June and July, eat up the plants in your landscape, lay eggs in your lawn, and then the larva hatch into grubs that will appear as next years Japanese Beetles.

The grubs feed on the roots of your turf grasses and can ruin a lawn. Apparently, Japanese Beetle grubs are tasty if you happen to be a mole or skunk so these two varmints tear up your lawn to get to the grubs. They will do a lot of damage foraging for grubs. So in order to keep the skunks and moles from destroying your lawn, you have to rid your lawn of Japanese Beetle
grubs.

Are you getting the picture???.........moles next store......hunting grubs! Ugh! Well, my plan of action is as follows.........get rid of the grubs!! Ah yes, I layed down some real powerful grub killer! And, hopefully NO Japanese BEETLES!

Sheesh, my life can be so complicated :)

2009-05-14T08:24:00.002-05:00

Hi bogger buds! It's me! I'm sure you're all missing me! Ha! I thought I would check in with everyone since it is only 2 days until my birthday. That gives you a small, yet, very significant window of opportunity to send me birthday wishes!!!!!

My dad was here last weekend for an early celebration. Actually, we were celebrating one of my friends, who won her pro card at the Natural Mr. and Mrs. Iowa. She had been out of the bodybuilding scene for about 8 or 9 years, had 2 beautiful babies, but continued to work out with my dad all those years. Yes, she is like my dad's "other" daughter and he was so very proud of her accomplishment! Hats off to Wendy Rees for her comeback! yeah!

I cannot sign off without giving you all an update on my yard. Of course it is looking like the back nine of the Pinehurst! It is plush and green. Tiger Woods asked to practice chipping the other day, but I had to decline since I could not handle any divots in my lawn!!! This year I am using the Earl May six step summer program. It is full of nutrients and PROTEIN for healthy blades of grass!!

SATURDAY, MAY 16TH, DR. J DAY!!

2009-04-05T19:08:00.002-05:00

It's hard to believe that summer is not so far away as it is still cold and wet and today it decided to drop a couple inches of the frosty white stuff.

I didn't forget about spring. Do you remember? We had a couple days of spring back in December, one in January, and two more in March! No, I am getting ready for summer.

Remember when we were kids? Summertime meant NO school. We'd get up, hurry to get dressed, and then run outside barefoot. Kids would be outside playing all day.....at the park, in the driveways, and my favorite........at the pool. I went to the pool nearly every day to swim. Hard to believe now, as I am one to sit on the pools edge and watch the kids slapping the water, doing cannon balls, and laughing, laughing, laughing. Ah, the life of a kid! Those were the days. None of my freinds had computers. TV's were black and white (hee hee), and video games amounted to pac man! Yea, that was fun, but not as fun as riding my dirtbike in the puddles, jumping off ramps made of dirt, playing hide and seek, smear the queer, and tackle football. Once I left home in the morning, I would not be back for hours. Of course, I checked in with my dad frequently, but I was PLAYING......and playing hard!

And now that I'm older, summer means I'm gonna uncover my grill, get a summer reading list together, and this summer.......I've decided to take on some new training clients. How about it kids??? Want to come play? Ask your moms....better yet, let's make play time for moms and kids. I'm talking about taking on 3-4 moms and their kids for one hour a day. It's a time to learn body basics and strength training (my personal favorite!)I have some great stuff planned. If you are interested, please email me at IronLadyDoc@aol.com.

See you soon! First class times begin after Memorial Day! And get this, classes are outside.........in the SUMMERTIME!

2009-03-25T11:34:00.003-05:00

The hot topic today is not the economy, although many would argue with me on that opinion, but instead it is childhood obesity. New statistics say childhood obesity is the most alarming public health issue facing the world today. Instead of worrying that our kids may pay for the economic deficit, think about the fact that they may be contributing to the economic burdan. Healthcare costs are going up and if we do not start concentrating on disease prevention, all of us will be in a world of hurt.

Did you know that the prevalence of pediatric obesity has greatly increased over the past several decades, affecting both males and females among all racial and ethnic groups, and bringing with it comorbidities that were only observed in adults in the past? Most likely not! And to make matters worse, obesity in the pediatric population tracks into adulthood. Obese children have a 70% chance of becoming obese adults, and this risk increases to 80% if one or both parents are also obese.

What are parents to do? First off, lifestyle modifications! I don't want to be a pessimist, but compliance is often poor and results may be minimal. Thus, many adolescents are turning to bariatric surgery as a treatment for obesity and its complications. Can you imagine taking your 9-yr old child in for bariatric surgery because of his/her obesity??

Let's start over. We can make a change. Everyone can do this. Prevention of obesity in children should be the first line of treatment. This begins with modification of dietary and exercise habits. Decreasing portion sizes, decreasing high calorie food and drinks, and decreasing snacks are the most common dietary recommendations for obese children.

If you feel like these recommendations are difficult......you're right on! My suggestion is to get help.......get a nutritionist, get a trainer, join a support group! There is help for everyone. Let's start changing these statistics. Let's make Americans strong again. Let's live to see this economic burdan turn into an economic success!

2009-03-15T19:20:00.003-05:00

Back to the whole grain issue. I have had a few more questions of late, so I will expand on this topic. First, whole grain, unprocessed carbohydrates, offer the following benefits:

--They’re high in fiber, helping us maintain a healthy GI tract
--They’re slow to digest, helping us control blood sugar
--They’re loaded with vitamins and minerals, improving our nutrient density
--They’re satisfying, helping us control appetite

As a result of these benefits, whole grain, unprocessed carbohydrate sources tend to be handled better, versus the more heavily processed starchy carbohydrate sources such as breads, pastas, rices, crackers, and cereals.

Second, just because a food package says “whole grain,” that doesn’t mean the product is a whole grain food. When I recommend whole, unprocessed carbohydrate sources, I’m recommending unprocessed foods that, in their entirety, are comprised of whole grains.....not foods that are highly processed (like breads, cereals, crackers, snacks, etc). And, not foods that have a light sprinkling of processed grains - included for marketing purposes, not for health purposes.

Examples of whole grain, unprocessed carbohydrates are the following:

--Plain full flake or steel cut oats
--Plain amaranth
--Plain quinoa
--Plain millet
--Plain wheat berries
--Plain barley
--Plain wild rice

If you’re not sure where to pick up your whole grains, grocery stores and supermarkets with bulk food sections usually have a decent selection.

Get cooking!

2009-02-27T20:01:00.002-06:00

I love what I do.......I love helping people. What a great feeling it is when someone tells me how much I have helped them attain their goals. Below is an email that I want to share with all of you. It made me smile ear to ear!! Let me just say, "it's the little things in life that make it fulfilling!"

Hi,

I just wanted to send you a quick note telling you of my progress. It has been two months since I began weight training after a long hiatus. (over a decade)

I have followed your suggested diet and eating schedule and I have seen incredible gains in muscle growth and body fat reduction.

I have taken some precaution not to eliminate too much fat from my diet but I am focusing on "good" fats and concentrating on when I eat.

I know your time is valuable and I just want to thank you for the suggestions and direction I needed so badly. You took time out of your schedule to help a complete stranger and I really appreciate it.

As I continue to get better at building the body I desire, I will have more requests regarding diet and training and I will gladly pay for this direction.

Thanks again,

JWB

2009-02-01T14:54:00.002-06:00

It's February 1st...........Super Bowl Sunday. To many it's the biggest party day of the year. Why the hype? Well, for starters, the Super Bowl is the championship game of the National Football League (NFL). The game and all its ancillary festivities constitute Super Bowl Sunday. Over the years it has become the most-watched U.S. television broadcast of the year.

In addition, many popular singers and musicians have performed during the Super Bowl's pre-game and halftime ceremonies.

Lastly, Super Bowl Sunday is the second-largest U.S. food consumption day, following Thanksgiving....Not something you want your doctor to hear!

And the history of the game......The Super Bowl was first played on January 15, 1967 as part of an agreement between the NFL and its younger rival, the American Football League (AFL) in which each league's championship team would play each other in an "AFL-NFL World Championship Game". After the leagues merged in 1970, the Super Bowl became the NFL's championship game, played between the champions of the league's two conferences: the American Football Conference (AFC) and the National Football Conference (NFC). Since the NFL season extends into the New Year, the Super Bowl uses Roman numerals to identify each game, rather than the year it was held. For example, Super Bowl XLII, played in February 2008, was actually part of the 2007 season.

Super Bowl XLIII will be played between the Pittsburgh Steelers and the Arizona Cardinals at Raymond James Stadium in Tampa, Florida. The Steelers are a 6.5 point favorite.

There is something much deeper behind the "Steel Curtain Defense" and the offensive stance of Kurt Warner.

A born-again Christian, Warner is relentless in his desire to spread the word. Where many other players mention their beliefs in passing, Warner makes a point of raising his at regular intervals. He has said before, that any story about him which does not have God at its center is fundamentally missing the point.

And on the other side......Troy Polamalu. He is a big reason the Steelers will be playing in the Super Bowl today. He has a knack for being in the right place at the right time, and there is no question that his desire to succeed drives him constantly.

What makes Polamalu such a dangerous player, is that he is armed with a purpose that not all players have.

It started back when Polamalu was a kid growing up in California. He went to go visit his uncle up in Oregon and ended up really like it there so he asked his mother if he could stay. She knew it was the best decision for her son because she wanted him away from any gang violence he might experience at home.

Polamalu's heritage is Somoan, and it was through his uncle that he really got in touch with those values. His mentality is to be a gentleman everywhere, except on the field. He is extremely disciplined, and never gives less than 100% of himself, even in practice. He is deeply rooted in his Christianity and that drives him to constantly strive to play at such a high level.

So, there you have it....the force behind these two great men.....God! I love it! Enjoy the game friends! Don't eat too much! Doctor J's orders!

2009-01-15T10:43:00.002-06:00

Good day my friends. Today's post: Bodyfat 101

The #1 New Year's Resolution is weight loss. When individuals commit to a weight loss program, they most commonly concentrate on subtracting pounds from their total, overall weight. Although this is a worthwhile goal, the newest research is showing that this approach may be shortsighted. As one of the newest and most alarming studies demonstrated, abdominal fat may be a stronger predictor of premature death than overall weight. At a time of year when everyone’s mind is on weight loss, I thought it would be particularly appropriate to discuss the findings of this new study and explain an effective approach to reduce the visceral fat that accumulates around abdominal organs.

Many of the past studies investigating the association between weight and risk of death have relied upon the body-mass index of the subjects. The BMI uses a person’s height and weight to calculate a score. Individuals who have a BMI of between 25 and 29.9 points are considered overweight; anyone with a higher score is considered obese. According to current treatment guidelines, physicians usually only measure patients’ waists if their patients’ BMI indicates they are overweight.

In the past, most studies on weight gain and risk of death depended upon the BMI, but few studies examined whether the distribution of body fat contributes to the prediction of death. Now, however, an emerging body of evidence is finding that it’s not how many pounds a person gains but rather where the weight settles.

The newest study to reach this conclusion was one of the largest of its kind. Published in the New England Journal of Medicine, the results indicated that participants with large waists had an increased risk of death—even if they were considered to be normal weight based upon their BMI. Normal-weight males whose waists measured about 40 inches or more had double the risk of dying compared to those who had waists 34 inches or less. Females whose BMI was normal but who had waists 35 inches or more had a 79 percent increased chance of dying compared to female subjects whose waists were 28 inches or less.

Another finding of the study was that for every five-centimeter (about two inches) increase in waist size in subjects with any BMI score, death risk rose by 17 percent for males and 13 percent for females. Comparing waist-to-hip ratios resulted in similar findings.

Earlier in 2008, another study was published in the journal Circulation that reached a similar conclusion. The study authors concluded, “Measures of abdominal adiposity were strongly and positively associated with all-cause, CVD [cardiovascular disease], and cancer mortality independently of body mass index. Elevated waist circumference was associated with significantly increased CVD mortality even among normal-weight women.”

Here is a reminder of why this type of fat is so dangerous to cardiovascular and overall health. Abdominal fat is actually comprised of: 1) subcutaneous fat, which accumulates under the skin and is relatively benign and 2) dense visceral fat, found deep in the abdomen, surrounding the intra-abdominal organs. Elevated levels of visceral fat causes metabolic syndrome and visceral fat cells release inflammatory cytokines such as C-reactive protein (CRP) and Interleukin (IL)-6, which contribute to chronic systemic inflammation. Visceral fat also can trigger increases in blood pressure due to the production of angiotensin, a chemical messenger that can cause the constriction of blood vessels. Even modest increases in visceral fat result in measurable endothelial dysfunction. Aging, excessive calorie intake and sedentary lifestyle all contribute to weight gain and visceral fat accumulation.

This may seem complicated, but I am recommending that you see your primary care physician and discuss your risks. Stay up to date with your health care. Start the year off right.......nutrition and exercise!!! Train hard and eat smart!!!

2009-01-07T16:39:00.002-06:00

Hi blogger buds!! I read an interesting piece today from John Berardi of Precision Nutrition. Enjoy your reading! And, don't hesitate to let me know your thoughts. The following is an exert on "Choosing the Right Doctor."

by John M Berardi, January 7th, 2009

Today’s “big idea”: Choosing the right doctor.

While I’m called “Doctor Berardi” by some, I don’t have an MD nor do I pretend to. As a result, I try to steer clear of medical recommendations and stick with exercise and nutritional suggestions. However, the more clients I work with, the more I realize that the level of care some of you are receiving is abysmal.

Now, I know most facets of the medical system are understaffed and underfunded. But that’s not what I’m talking about today. Rather, it’s the interactions you’re having with your docs. It’s the poor communication, the short cut assessments, the flawed diagnostic procedures, and the poor follow-up.

The PN Measurement Guide
When Your Doc Isn’t Right For You

Take this example. On pages 29 and 30 of the Precision Nutrition Measurement Guide we list a number of blood tests that you should have done every few years to ensure that you’re in good health. These tests include standard blood chemistry profiles, kidney and liver function tests, basic hormonal panels, comprehensive cardiovascular risk profiles, carbohydrate/insulin sensitivity profiles, and a few more. All standard stuff that anyone who’s interested in monitoring their health and preventing age-related problems should have done every coupla years.

No surprise, armed with this information and excited to get proactive about their health, many of our clients and customers march right in to their docs to have these tests done. And what happens? Well, some of them have a great experience. Their doc works with them to collect these measures, discusses what the results mean, and offers suggestions to ensure that the blood levels stay in check.

But that’s not what always happens. Rather, sometimes they’re met with resistance and/or flat out refusal of care. Other times, the docs will agree to run the tests but then refuse to give them access to the results once collected. And, most common, and perhaps scariest of all, even if the doc runs the tests and shares the results, they don’t know what all the tests mean, how to interpret them, or what to do if one of them is out of wack.

Sigh.

These last few disturbing experiences aren’t necessarily the norm. However, I’ve heard these frequently enough to realize something is amis. But rather than railing against the medical system, there’s one thing I can do right now for myself and my family. So can you. Switch docs.

If your physician is one of those nightmarish ones above, find a new physician. Pronto. Before - god forbid - something really bad happens and you’re stuck trusting someone like this with your life.

Paging Charles Darwin

Now I’ve heard about a million and one excuses for why people don’t shop for new physicians. But the real reason is this. In our society we’re taught that switching docs isn’t something that’s in our best interest. Which is supremely ironic, in my opinion.

Better Than A New Internet Service Provider?

You see, we’re conditioned to constantly look for better deals and better service when it comes to meaningless stuff. Like cell phone companies, home phone providers, internet service providers, and cable service providers. I know this first hand. I’m the guy who wastes hours comparing rates and switching companies when a better offer comes along. And I know many of you do this too.

Yet when it comes to our health, we’re taught to take a much more passive position. We pick some doc out of the phone book, who’s on our route to work, who’s close to our house, or who our brother-in-law recommends. And we stick with them for the long haul. Never really questioning what their competency is. Never leaving even if they aren’t providing a reasonable or acceptable level of care.

Perhaps we should all be given a Darwin Award for this type of silly behavior. Come on folks, get with the program. Skip this month’s call to Bell and instead take a few minutes to think about your health care.

I Feel Ya’ - But I’m Not Sick

Now, if you’re reading this article, chances are you’re a believer in preventative medicine. And, as a result, you don’t feel like you need to make many doctors appointments. But that’s where us preventative folks can take a lesson. Waiting until you’re sick to go to the doctor pretty well guarantees that your appointment will be too late.

If you’re into preventative medicine, you should be the first one booking appointments with your doc every year or every other year. Not for treatment. But for assessment. To make sure things are in good working order. Before it’s too late and something actually goes wrong with you.

If your doc’s not friendly to that, it’s time to kick ‘em to the curb and find someone new.

Tips For Finding A Doc

There are quite a few good articles on the web that offer suggestions for finding a good doc. Their suggestions include the following for beginning your search:

Ask family and friends for recommendations
Contact a local medical referral service (many cities have one)
Browse the yellow pages
Do an online web search
Contact the American Medical Association
Find the best hospital and look there

Then, once you find a few docs that make your list, the next steps are to:

Check credentials and history of malpractice
Have a private interview and see which doc’s philosophy best matches yours
Give the one you feel most comfortable with a trial period and if it goes well, keep them

These are all pretty good, common sense tips. However, I’d offer up a couple of additional strategies, strategies based on my years of working with a wide variety of health professionals in my network.

Don’t limit your search to MDs.

Don’t get me wrong, I’ve worked with some incredible MDs. But I’ve also worked with some amazing Doctors of Osteopathic Medicine (DOs), Naturopathic Doctors (NDs), and Chiropractors over the years. When competent and well-trained, these types of individuals can offer exceptional preventative care as well as illness care, care that can rival the work of any MD. So definitely look into the strengths and weaknesses of choosing each of the above as your primary care provider. You may eventually need specialists for certain issues. But for your first line of care, MDs, DOs, NDs, and Chiros can all be good choices based on your own circumstances.
Ask for referrals at local health and fitness establishments.

Sure, some of the employees at your local health food store might be scary. However, if you talk to as many natural health and fitness workers as possible in your area, you’re likely to be referred to docs that are into preventative medicine and understand your needs as an exerciser. You might talk to people at local gyms, at health food stores, at chiropractic clinics, and more. You could even contact local sports teams to see which docs they use. In the end, asking family and friends who they use is ok. But what if they don’t exercise? What if they’re not into preventative medicine? You might not be happy with their referral. So start looking in the places where people like you hang out, places where people like you get their advice.

Be sure your doc has a wide network.

I include strength coaches, other nutrition coaches, MDs, DOs, naturopaths, chiropractors, psychologists, and more in my treatment network for a reason. When a client comes to me with a problem I don’t exactly know how to address, I can get the opinions of my really smart friends. For example, recently I worked with an individual who’d been seeking medical care for 10 years to help him with an unresolved problem. With the help of my treatment network, we had his problem properly diagnosed and an effective treatment plan in action in 2 weeks! Most professionals can’t do that sort of thing alone. They need help. So make sure your doc has that sort of help and isn’t afraid to use it.

In the end, there’s no easy strategy or magic bullet for finding a doc who’s right for you. It takes some work. But if your current doc isn’t getting the job done, or if you simply don’t have a doc that you visit for regular assessments, it might be a good idea to set aside some time in 2009 to take care of this very thing. It might be the second most important health decision you make this year.

2009-01-04T20:11:00.003-06:00

Hi Blogger Buddies! Long time no chat! Happy New Year! I have been a little lax on posting, but I'm here now! I have also updated my website with some interesting articles, Q&A, and a few pics. Check out www.maleajensen.com.

As the new year is upon us, we may want to consider some minor improvements in ourselves. I will comment on one here as I know with this blasted cold weather and being cooped up in the house with nothing to do can........well, cause a little bit of anger. Sssshhhhh, not so loud. You don't want everyone to hear! Are you one who needs some anger management this time of year? Well, the doc is in! Here are a few suggestions to keep you from blowing a gasket!

Simple as it may sound, you may want to start with some age-old advice--count to 10 before you speak. If you are super angry, a hundred might suffice!

The familiar childhood reproach of “counting to 10” before taking action works because it emphasizes the two key elements of anger management -- time and distraction.

As you may already know, the energy of anger often leads to impulsive behavior that only aggravates an already tense situation. If given enough time to cool off, however, most people can learn to control their initial impulses. Counting to 10 not only provides the time needed for delay, but also offers a distraction from the anger-arousing event. While busily counting, we cannot mentally add fuel to the fire by mulling over whatever happened.

Counting to 10 becomes an even more effective way of disarming anger if we also take a slow deep breath between each number. It appears that deep breathing counteracts the fight or flight stress reaction that underlies anger.

Once more relaxed and in control, we're ready to "respond," which is the key when dealing with anger. You should try not to react! Instead, make a careful choice regarding the best course of action, and then guide your response by the three anger-regulating principles: empathy, compassion, and assertion."

Empathy is the ability to see a situation from another person's point of view. Adopting an empathic stance opens the door to compassion by providing for a deeper emotional understanding of the source of conflict. Being compassionate in an anger-arousing situation allows for the deliberate choice of a tolerant but assertive response to resolving the conflict.

Sound simple? Give it a try the next time you feel yourself on the verge of blowing a gasket!!!

2008-12-18T16:58:00.002-06:00

Many of you are aware that I have three little lovebugs..... my dogs. I started with two of them two years ago, and most recently added Tucker, my toy fox terripoo. He is my baby boy! Squirt, my little princess, is a dorkie (dashund/yorkie), and Nitro is my morkie (maltese/yorkie).

Most everyone knows that a pet is certainly a great friend. For instance, after a difficult day, pet owners quite literally feel the love. Pets are ALWAYS excited to see you. Not a day goes by that my little ones don't run up and jump in my arms, giving me kisses and lots of warm fuzzies. They are great!

For nearly 25 years, research has shown that living with pets provides certain health benefits. Pets help lower blood pressure and lessen anxiety. They also boost our immunity.

The old thinking was that if your family had a pet, the children were more likely to become allergic to the pet. And if you came from an allergy-prone family, pets should be avoided.

However, a growing number of studies have suggested that kids growing up in a home with "furred animals" -- whether it's a pet cat or dog, or on a farm and exposed to large animals -- will have less risk of allergies and asthma.

Pets are also good for the mind and soul. In one study, stockbrokers with high blood pressure who adopted a cat or dog had lower blood pressure readings in stressful situations than did people without pets.

People in stress mode get into a state of "dis-ease," in which harmful chemicals like cortisol and norepinephrine can negatively affect the immune system. Studies show a link between these chemicals and plaque buildup in arteries, the red flag for heart disease.

Like any enjoyable activity, playing with a dog can elevate levels of serotonin and dopamine -- nerve transmitters that are known to have pleasurable and calming properties.

Heart attack patients who have pets survive longer than those without, according to several studies. Male pet owners have less sign of heart disease -- lower triglyceride and cholesterol levels -- than non-owners, researchers say.

So, what does this all mean??? Well, that means that Dr. J is going to live a long life, a happy life, with lots of serontonin flowing freely in her blood stream, no artery clogging plaques, no loss of temper, and no illnesses. May the Lord bless all my friends, family, and my lovebugs who will all put up with me that long!!!

2008-12-13T08:32:00.002-06:00

I am sure everyone has heard that President elect Obama is developing a Health Reform for 2009. The plan is to extend meaningful health insurance to more Americans and seek to reduce costs so that every American has access to primary care.

But, you may not be aware that with Obama's new plan, there will most likely incur a shortage of primary care physicians. The workforce crisis is due to a combination of inadequate payment to do the job correctly, and inadequate resources to organize practices to do it right.

The basic premise is that if we do plan to extend meaningful health insurance to more Americans and seek to reduce costs, we need to make sure Americans have access to a primary care doctor.

You may be asking yourself, "why the shortage?" Good question! In a nutshell, surveys indicate that physicians when asked if they would choose primary care again, 1 in 4 said NO! Wow, that is pretty scary. But let me ask you a question. In what other profession, other than physicians, could you send a bill for $100 and see a payment for $45? Let me put it another way.......can you imagine what would happen if your plumber handed you a bill for $60 and you replied, "I think I'll just pay $32." Seriously, this is how insurance companies pay physicians. And, now you wonder why docs cannot continue seeing fewer patients for less money and adding more paperwork requirements. No doc in their right mind would go into medicine again at a time like this.

I hate to be pessimestic........that is not my nature, but I am simply trying to raise awareness of the crisis at hand. This is a start to finding a solution!

I urge everyone to stay involved. Keep yourself updated on the politics of healthcare. This crisis affects EVERY American!

2008-11-21T17:24:00.002-06:00

I am a member of Sermo. It is a physician run organization. The following letter was sent to me in hopes that all physicians receiving it, would place their signature on it. Please read the following letter to physicians urging them for their signature, as well as the letter that will be written to the Americans from physicians. This is some really good stuff. Let me know your thoughts. Please comment if you choose.

Sign the Open Letter from America's Physicians

The time has come for physicians to come together and lead a new wave of healthcare reform. The current healthcare system is strained and unsustainable. Our patients' well-being and the dignity of our profession are at stake. The physician community has found a powerful voice on Sermo and we can use this platform to speak with consensus and act in unity.

On Sermo, the physician community has been able to start formulating strategies to refocus our misdirected healthcare system for optimal patient care. The first product of this effort is the launch of an open letter to the American public, outlining the challenges we face in delivering appropriate care. This letter also gives us the opportunity to declare our full commitment to our patients. What began with the idea of drafting a single letter has now grown into a movement that is unifying and giving voice to thousands of physicians.

The "Open Letter from America's Physicians" is the culmination of months of polling, discussions, and draft revisions on Sermo, involving the active participation of over a thousand physicians. We must now drive our colleagues to sign the letter to show the strength and scope of our unity to policy makers and the public. Sermo has pledged support to distribute the signed letter broadly via the Internet, national newspapers, and downloadable materials that we can share with our patients. These strategies will give us national visibility and generate significant media attention for our efforts.

We have finally been given a real opportunity to speak and act as one. There is power in our unity. We can build on this experience and create a viable mechanism for establishing a new paradigm that acknowledges the value of physician autonomy and patient-centered health care delivery, free from the intrusion of special interests and political motives.

................................

An Open Letter from America's Physicians

Dear Fellow Americans,

For decades the United States has led the world in healthcare. We have enjoyed the finest hospitals, medical schools, research, technology, and resources. Unfortunately, our healthcare system has lost focus to the point where patient well-being is placed after politics, profits, and special interests. Healthcare costs are on the rise and patients have lost their freedom of choice. These trends are hurting our economy and compromising the doctor-patient relationship. As a result, it has become difficult for physicians to deliver the best possible care.

Our heavily fragmented healthcare system has made it very difficult for you, the American public, to get the care you need. As your physicians, we want to partner with you to address the critical defects of the system as outlined below:

You are paying a lot for healthcare and not receiving enough in return. Your insurance premiums continue to increase while your healthcare options are dwindling. Gatekeepers, insurance networks, and restrictive regulations limit your choice of doctors and your access to care.
You have been made dependent on complicated and expensive health insurance plans. Employers are forced to take money out of your paycheck to purchase health coverage. If you lose your job, you are left with no safety net and the money you have paid for health coverage vanishes.
The time you spend with your physician has become remarkably brief due to regulatory hurdles requiring doctors to spend more time on documentation than with you.
We believe the following factors have made our current healthcare system unsustainable:

The insurance industry's undue authority and oppressive control over healthcare processes
Excessive and misguided government regulation
The practice of defensive medicine in response to a harmful and costly legal environment
We, the physicians of the United States, will no longer remain silent. We will not tolerate a healthcare system where those without medical expertise or genuine interest in our patients' health have absolute control. This letter is merely a summary of the most important problems in our current system. We believe that by partnering with the public we can start to demand real change and formulate practical solutions.

We invite you, our patients, friends, neighbors, and employers to unite with us at this important time in the history of healthcare in the United States. Together, we can guarantee our nation a healthier tomorrow.

Please talk to your doctor about this letter and visit www.sermo.com/doctorsunite for more information.

Respectfully,

The Undersigned U.S. Physicians

2008-11-16T16:12:00.002-06:00

Hi friends! It is time for another training tip from yours truly......a prescription for fitness from Dr. J! After reading an article on quad training, I decided to perform the exercises as described. I brought along a friend to see just how effective "slow negative" training affects the growth potential of the quads.

Let me explain, one efficient way to encourage growth of muscles, is to slow down the negative stroke on every rep of a set. On squats, for example, you take a full five to six seconds to lower, then fire up at normal semi-explosive speed.

My training partner and I both did slow negative reps all the way to the bottom........with a little pause at the bottom........then an explosion upward to finish the rep. By holding the weight at the sticking point for a pause produces even more tension time, muscle breakdown, and further growth.

Partial reps at the very bottom of a squat are still another high intensity technique to bring more muscle fibers into action. Of course, you have to decrease the amount of weight you normally would use on the squat, but this is necessary to perform the reps with good form.

This is not to say that you should not use fast reps in your regimen as well. You need these faster two-seconds-up-two-seconds-down rep speeds because it allows you to use more weight and achieve more overload.

Let's not forget.......the key to gaining size is not only intense workouts, but also enough rest to allow muscle growth to occur.

Until next time, train hard and eat smart!

2008-11-11T09:49:00.002-06:00

After chatting with a friend this morning about fitness and health, I contemplated the learning curve that many people still have to go through in order to understand the benefits of fitness and a lean body.

I have been involved in a fitness activity, in one form or another, for the past 32 years. I am so glad to have lived through a number of changes in the fitness arena as well as the way doctors perceive health.

I am sure you are aware that, for years, bodybuilders and weight lifters were simply muscle-bound dummies. And, it was not uncommon for a doctor to tell their patients to avoid weight training for fear that they would do irreprable damage to themselves.

Now, enter stage left.......computers, x-box, blue ray movies, reality TV, the agricultural revolution, fat free foods, and hush............OBESTIY! As a physician, it is literally impossible to diagnose someone obese or fat for fear of getting reprimanded by the medical board or sued by the patient. Folks, this is just insane behavior. Is it not the doctor who SHOULD be telling you that your health may be compromised due to your body habitus? Of course it should!

Now, enter stage right.......doctors advocating training routines for weight loss, for heart health, and for overall fitness.

Folks, take a good look at where you have come from, and to where you are going. Seriously, take a good hard look. Don't put the blame on anyone or anything for what you have become........fat, skinny, rich, poor, smart, or ignorant. It's all YOU! I encourage you to start putting your mind, body, and spirit in balance.

If you want a healthy mind, read. If you want a healthy spirit, find a connection with your higher being, and if you want to be fit, exercise and eat smart. Watch how each of these things will make you stronger, healthier, and younger.

And, a little piece of advice from your "muscle-bound dummie" doctor, stay off the scale and start looking at your body you have developed for the last 10 years. Got FAT? or Got MUSCLE?

2008-11-10T14:46:00.002-06:00

If you think you don't have time to workout, I am going to say, "You do". It's the intensity of your workout that's key, especially if you don't have much time. A short-burst, high-intensity workout boosts your metabolism and tones muscles.

Below is a high intensity workout that can be done and will hit all major muscle groups in one session.

Beginner Squats: for Thighs
If you're new at this, get started with a beginner version of squats using an exercise ball. Stand against a wall with the ball at your low back, feet hip-width apart and out in front of your hips. Slowly lower your body by bending the knees, dropping glutes toward the floor; slowly move back to the starting position. Your knees should remain over your heels. Your thighs will make a 90 degree angle with your lower legs at the bottom of the position. Perform 10 repetitions.

Squats: for Thighs
Once you're ready, try squats without an exercise ball. Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down, keeping your knees over your ankles. To target more muscle groups in less time, add an overhead press at the same time. With a dumbbell in each hand, rise from the squat position and push weights overhead. Really focus on good form. Perform 10 repetitions.

Forward Lunge: for Thighs
Standing with feet hip-width apart, take a big step forward with one leg, then lower your body toward the floor, front knee aligned with ankle, back knee pointing to the floor. Return to the starting position, and repeat by stepping forward with the other leg. For more challenge, hold a free weight in both hands and complete the lunge with a rotation in the torso, twisting the body toward the forward leg. Perform 10 repetitions on each side.

Romanian Deadlift: for Hamstrings
To perform a deadlift holding a barbell or dumbells,stand up straight with feet hip-width apart. Fold at your hips, moving the hips backward as you lower your upper body parallel to the floor. Keep the legs straight with a slight bend in the knees 9do not lock out the knees), and keep the back level and the spine in neutral. Lower the weight to just below your kneecaps, then slowly return to the starting position. Perform 10 repetitions.

Push-Ups: for Chest & Core
Push-ups strengthen the chest, shoulders, triceps, and core muscles. Lying face-down, place hands a bit wider than your shoulders. Place toes or knees on the floor, creating a smooth line from shoulders to knees or feet. Keeping core muscles engaged, lower and lift your body by bending and straightening your elbows. To boost the workout intensity, put a stability ball either under the hips, knees, or feet. Placing the ball under the feet is the hardest. Perform 10 repetitions.

Chest Press: for the Chest
Lying face-up on a bench, with knees bent and feet on the bench or feet on the floor, spine relaxed, press a barbell or dumbells from your chest toward the ceiling. Extend your arms but don't lock the elbows, and move slowly in both directions, keeping shoulder blades on the bench. For an extra challenge, do the chest press with your head and upper back on an exercise ball. Perform 10 repetitions.

Bent-Over Dumbell Row: for Back & Biceps
The bent-over row works all the major muscles of the upper back, as well as the biceps. Begin the exercise in a bent-over position with your back flat, one knee and one hand on the same side of the body braced on a bench. Hold a free weight in the other hand with arm extended. Lift the weight toward the hip until the upper arm is just beyond horizontal, then slowly lower weight to the starting position. Perform 10 repetitions.

Shoulder Press: for Shoulders
A shoulder press works the shoulder muscles and can be performed standing or seated. For extra back support, use a bench with a back rest. Begin with elbows bent and dumbell weights at the shoulders. Slowly reach toward the ceiling, keeping the elbows under the hands. Do not shrug the shoulders when pressing; slowly lower back to the starting position. Perform 10 repetitions.

Cable Lat Pull Down: for Upper Back
Using a cable machine, sitting straight with a neutral spine, slowly pull the bar down past the face and toward the upper chest. Lean back only slightly as you pull the weight down. Control the weight on the way back up. Perform 10 repetitions.

Bicycle Crunch: for Core & Abdominals
Lying on your back on the floor, fold knees toward the chest and curl the upper body off the floor. With hands lightly placed behind the head, slowly rotate upper body to the right while drawing the right knee in and reaching the left leg out. Then rotate left and pull the left knee in and extend right leg out. Focus on bringing the shoulder toward the hip (rather than the elbow to the knee), and keep the opposite shoulder off the floor. Perform 10 repetitions.

Side Plank: for Core or Abdominals
For another abdominal alternative (one of my favorites!), lie on your side with a bent elbow directly under your shoulder, and use your torso muscles to lift the body up into a side plank. Then lift the hips higher, then back to the plank, then lower. Do as many as you can with proper form (actually, until I say relax!), then repeat on the other side.

It should not take you more than 30 min to do this routine. You can perform these exercises three times a week. I would also recommend changing things up after a month of this same routine.

Don't forget to do your cardio the other four days a week!

Train hard and eat smart!

2008-11-09T15:59:00.002-06:00

Workout Not Working?

I reviwed this article and put it into an easy to read format. Try to implement some of these changes to make your workout safer and more productive. Ditch the following moves that may not deliver the results you want -- and may even cause injury.

#1: Lat Pull-down Behind the Head
The problem: Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. So the move -- done wrong -- can lead to shoulder impingement or worse, a tear in the rotator cuff. And if the bar hits the back of the neck, it could injure cervical vertebrae.

A Safer Lat Pull-down
On the pull-down machine, lean back a few degrees, use a wider-than-shoulder grip, and bring the bar down in front of your body to the breastbone, pulling shoulder blades down and together. Contract your abdominals to stabilize the body, and avoid using momentum to swing the bar up and down. The lat pull-down works the muscles of the upper back.

#2: Military Press Behind the Head
This shoulder move, in which you lift weights or a barbell up and down behind the head, can cause the same problems as the lat pull-down behind the head.

#3: Upright Row
The problem: Pulling weights, a barbell, or a weighted cabled bar up under your chin is a big no-no because it can compress the nerves in the shoulder area, impinging the shoulder.

#4: Using Bad Form on Cardio Machines
The problem: Hunching over or using a death-grip on the handrail cheats your body and can throw off your alignment, jarring your spine, shoulders, and elbows.

Better Technique on Cardio Machines
Don't set the incline or resistance so high that it causes you to hang on to the machine too tightly. Use a natural gait with a light grip. For a more challenging workout, hold on lightly with one hand and move the other arm, switching arms periodically. And save the reading for after your workout so you can focus on good form.

#5: Exercises Done with Goal of Spot Reduction
People who do strengthening and toning exercises in an effort to trim fat from a certain area -- thighs, hips, stomach, or arms -- have the wrong idea. Although these exercises can help firm muscles, if the targeted area still carries an extra layer of fat, it won't look much different. You can't isolate fat loss to one part of the body.

Effective Ways to Reshape Your Body
Cardiovascular exercise will torch calories, but resistance training is a big part of the equation if you want to burn fat. Boosting your muscle mass increases your metabolism, so you burn more calories all the time, even when you're not working out.

#6: Always Lifting with a Weight Belt
The problem: Too many people wear weight belts too often. Unless you have a back injury or other medical reason -- or you are lifting a lot of weight -- the weight belt may let your core muscles slack off -- and you need your core muscles all the time in everyday life.

The solution: Back off the weight belt unless it's necessary.

#7: Any Exercise Done Wearing the Wrong Shoes
Even if you're doing everything else right, your efforts can be undermined by improper footwear. Working out with the wrong shoes increases pounding on the joints, and can lead to injuries like plantar fasciitis or tendinitis.

Shoe Solution
The key, experts say, is to choose a shoe that is specific to your activity and that suits your particular foot. They recommend shopping at stores specializing in athletic shoes, where you can seek advice from a knowledgeable salesperson. And don't forget to replace your shoes when they show signs of wear.

If you're new to exercise, over 40, have a health problem, or take regular medication, check with your doctor before starting a fitness program.

2008-11-02T18:21:00.002-06:00

This weekend's sermon was just what the doctor ordered to reviatalize my upcoming week. I confess, I have skipped the past four weekends and I feel the softening of my spirit when this happens.

The basis for this weekend's teachings is that all human beings have an inborn desire for God. Whether we are consciously religious or not, this desire is our deepest longing and our most precious treasure. It gives us meaning. Some of us have repressed this desire, burying it beneath so many other interests that we are completely unaware of it. Or we may experience it in different ways — as a longing for wholeness, completion, or fulfillment.

Regardless of how we describe it, it is a longing for love. It is a hunger to love, to be loved, and to move closer to the Source of love. This yearning is the essence of the human spirit; it is the origin of our highest hopes and most noble dreams.

Modern theology describes this desire as God given. In an outpouring of love, God creates us and plants the seeds of this desire within us. Then, throughout our lives, God nourishes this desire, drawing us toward fulfillment of the two great commandments: "Thou shalt love thy God with all thy heart, and thy neighbor as thyself."

Bear with me a moment as a draw a picture of a line symbolizing God's love in the middle. On one end of the spectrum is Repression. Why do we repress? That is easy to explain....we frequently repress our desire for love because love makes us vulnerable to being hurt. Ouch! The word passion, which is used to express strong loving desire, comes from the Latin root passus, which means "suffered." All of us know that, along with bringing joy, love can make us suffer. Often we repress our desire for love to minimize this suffering. This happens after someone spurns our love. I know you are hearing me on this one........tell me you have not given everything to a freindship or intimate relationship only to be hurt in the end. Now, to protect ourselves the next time, we stifle our desire. This is a normal human response.

But how does this relate to God's love? Let me explain. Simply put, God does not always come to us in the pleasant ways we might expect, and so we repress our desire for God. We want to love God and love LIKE God, but when we get hurt, we repress a desire. We try to keep our focus on other things — safer things.

Before I get too far along, let's not forget the other end of the spectrum. The side furthest from repression and perhaps the opposite of repression, is Addiction.

Addiction, the other force that turns us away from love, is much more vicious than repression. While repression stifles desire, addiction attaches desire to certain specific behaviors, things, or people. These objects of attachment, whether it be alcohol, ideas, work, sex, drugs, fantasies, power, relationships, etc, then become preoccupations and obsessions........they come to rule our lives. The word attachment has long been used by spiritual traditions to describe this process. It comes from the old French word, atache, meaning "nailed to." Thus, attachment "nails" our desire to specific objects and creates addiction. In this light, we can see why addiction is the most powerful psychic enemy of humanity's desire for God. The Bible says, place no other Gods (idols) before me.

I am not being flippant when I say that all of us suffer from addiction. Nor am I reducing the meaning of addiction. We are all addicts in every sense of the word. I'm and addict, and you're an addict. Moreover, our addictions are our own worst enemies. We give ourselves over to things that, in our deepest honesty, we really do not want. There are times when each of us can easily identify with the words of the apostle Paul: "I do not understand my own behavior; I do not act as I mean to, but I do the things that I hate. Though the will to do what is good is in me, the power to do it is not; the good thing I want to do, I never do; the evil thing which I do not want--that is what I do. In writing these words, Paul was talking about sin.

Theologically, sin is what turns us away from love — away from love for ourselves, away from love for one another, and away from love for God.

Take a note to self........breaking through to what God has for each of us, calls for a deep love for God. This boils down to trust. Trust in the Lord, Teach me Your way O' Lord, Thou shall love thy God with all thy heart.

Have a great week blogger buds!

2008-10-21T11:30:00.002-05:00

Helloooooooooo Blogercisers! I have big plans for all of you tomorrow night. I will be the guest lecturer at Absolute Performance Physical Therapy in Waukee. The lecture will begin at 6pm and will cover nutrition and exrecise. I will be unveling many secrets regarding fat burning and nutrition... namely the the fact that you cannot simply count your calories and train religiously to get the body you want. Oh, don't start whining! You heard me right..........simply counting calories and exercising will NOT get you the physique you dream about a day long!

Seriously, if that were all it took, we'd all be lean, mean machines. While modifying your calories certainly plays a major role, the key to successful fat loss lies in the strategies that actually alter your body's metabolism.

Let's take for example, Carbs. Yes, carbs help to maintain muscle, but they can also stimulate fat storage. So, the thing you need to do is modify your carb intake by rotating high carb days with low carb days. When you lower your carbs, you want to raise your protein. This will ramp up the fat mobilizing enzymes and hormones leading to increased fat loss. Do not, however, keep your carbs low for prolonged periods of time. This will only deplete your muscles of glycogen and leave you looking flat. Increase your carbs every fourth or fifth day.

I mentioned increasing your protein when your carbs are low and I refer to the fact that protein exerts a greater metabolic boosting effect than either carbs or fats. And, remember, protein feeds your muscles and we mustn't let them starve since muscle is your greatest fat fighting component in the body!

Come and hear some more fitness facts tomorrow night. For more information, please call Absolute Performance Therapy at 987-6267.

Your Ironladydoc