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!!

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!

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!

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!

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

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!

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!!!

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.