Greetings to All! I hope and pray you all are having a great August and getting children and family back or off to school! Annika had a great week at Christian camp Allendale (she cannot wait till next year's camp), and we moved our son Nathan into Purdue for freshman orientation week last weekend. We are working on our adjustment (all really miss him, especially his younger brother Brendan).
See Eric's great exercises for our "butt" area, new information on iodine, finishing well, and a checklist of 5 things for kids and us when we are making decisions.
To update everyone on the Flu vaccine - we should have our regular Flu vaccine in late September, and this year recommend getting it soon. We do not yet know when or where the H1N1 vaccine will be available. We will let you know here and on our website as soon as we know.
Iodine – Nutritional help for some with Obesity, Fatigue/Foggy thinking, PCOS, and Other Problems
I am doing more reading on nutrition and iodine, and discussing with hormone and nutritional specialists. I have found that similar to Vitamin D deficit, many people suffer an iodine deficit, especially in the Great Lakes region where soils have some of the lowest concentrations if iodine in the world.
All cells in the body need iodine for proper functioning, especially our glands which make our hormones. Iodine supplementation under a doctor’s supervision has significantly helped certain people with weight loss (especially those who really are exercising and eating a healthy low calorie diet but not losing weight, and often those with lower basal temperatures), fatigue and foggy thinking, fibrocystic breasts, polycystic ovaries (PCOS), certainly goiters, arthritis, and others. Often people or children who are in pools a lot can have iodine deficiency.
The only significant sources of iodine are in seafood and seaweed/kelp, and iodized salt has very little iodine. The average Japanese diet contains 12mg/day of iodine. Our iodine supplement contains 10mg/capsule of potassium iodide. Starting out a person may need more than one a day under our direction, but then most people eventually go to one a day. The cost nicely is just $16 for #120 capsules. Often after 4 to 6 months people are replenished and do not need the supplement all the time. I ask my patients to monitor and record 1 to 2 times a week their basal AM temperatures, and see me in follow up to discuss how they are doing in 2 months. We may well add a combination potassium iodide and iodine combination supplement because studies have shown certain people need both (is a little more expensive).
The best method to accurately assess iodine levels is with a 24 hour urine collection. This costs about $100 and usually not covered by insurance. I do an iodine spot test in our office for free, and it is a good screen. I apply a spot of liquid iodine best on a person’s abdomen and let it dry. Your skin has a supply of iodine, and if you are deficient then your skin will also be more deficient. The spot on people with enough iodine generally will last at least 12 and usually near 24 hours. If it lasts less than 12 hours, I feel adding iodine under my direction certainly has a good chance to help the person’s health.
One 30 year old patient of mine recently was unable to lose weight with very good exercise and diet. Her basal temps were always about 97 and she has PCOS. With iodine supplementation, her basal temps are 98.6 and she has lost 10 pounds in 2 months with the same exercise and diet. She also has much more energy!
Please let me know, if I do not bring it up first at your visit, if you want an iodine spot test and discuss the potential benefits and dose for you.
Dr. Lisa
Checking Your Vitamins and Supplements as well as Medicines at Your Physicals!
Please bring in a list of all your vitamins, supplements, and medicines you are taking at your physicals. You may well want to keep it on your computer so you can easily update and print off for us to best keep your electronic chart up to date. Please also include supplements and medicines you take occasionally or seasonally.
We always want to review your general health, weight, diet, supplements, medicines, exercise, and ongoing problems and new issues. We are very interested in any social or emotional changes and any problems with hormones or sexual health. We discuss age appropriate preventative medicine and tests. Dr. Miller often will check your zinc/vitamin status by a zinc taste test, and iodine status by an iodine spot screening test.
Family and Faith
“Finishing Strong” is a great sermon from August 9th that you can hear from Bob Russell on Trader’s Point website, http://www.tpcc.org/. Bob talks about staring well early (when you first enter the workforce to immediately give to God your first 10% to continue to be under God’s blessing, save 10%, and live on the rest), staying diligent, thanking God for each day, thinking eternally, working to be balanced, and finishing strong (don't mess up at the end like recently Rick Pitino and others). “Be joyful always, and give thanks in all (not just FOR) all circumstances” 1Thess 5:16. He says maturity can be defined as the ability to postpone pleasure, and encourages us to act in the wise way and how we wish we felt to train our hearts (not act or do only what we feel, because our feelings and desires and worldly messages often can lead us into sin). Bob encourages us to fear God, do our duty, be renewed day by day by our faithfulness, serve in our lives and retirement, and the best is yet to be!
Marriage Tip
Remember to pray together. It is a great intimacy and bonding time, and as it says in scripture more than doubles you prayer impact with God! Remember God cares about every little thing. Don’t make Him small, but remember He is so big and great and relational that He even cares that you have a good hair day!
Parenting Tip
Sending my son Nathan off to college I wrote in his new small bible I gave to him this 5 checklist of things to remember when presented with a problem or decision. It really works for all our ages, and you can demonstrate by counting off on your fingers! Remind our children and ourselves, that we have to work on and be vigilant about our character all our lives!
Is it wise?
Is it safe?
Is it healthy?
Would my parents approve?
Would God approve?...
With all my hugs and prayers,
Dr. Lisa
Problem Areas for Females: The Butt
By: Eric Walden
We’ll start with the butt. This is the area that most woman loath on their bodies. It’s too big or to flat or jiggles too much are just some of the complaints I’ve heard as a personal trainer. Well I’m here to tell you that YES you can do something about it. Now change does not happen over night so don’t expect immediate results. Now there are a couple of approaches depending on what your particular “problem” is. Let’s get started.
All of the exercises I’m going to talk about help with the different types of “problems”. The approach is going to be little different for each one. For the too “big” what the approach needs to be is a more high repetition based program. Shoot for 12-15 repetition of 3 sets. Keep the rest periods short between exercises. Take these exercises and try to set up a space to be able to do them with out interruption. I typically have my clients do a round then rest for 60 seconds getting water and rehydrating and repeating the exercises. The exercises are the going to be the same as the other areas. So I’ll go over the actually exercises towards the end.
See Eric's great exercises for our "butt" area, new information on iodine, finishing well, and a checklist of 5 things for kids and us when we are making decisions.
To update everyone on the Flu vaccine - we should have our regular Flu vaccine in late September, and this year recommend getting it soon. We do not yet know when or where the H1N1 vaccine will be available. We will let you know here and on our website as soon as we know.
Iodine – Nutritional help for some with Obesity, Fatigue/Foggy thinking, PCOS, and Other Problems
I am doing more reading on nutrition and iodine, and discussing with hormone and nutritional specialists. I have found that similar to Vitamin D deficit, many people suffer an iodine deficit, especially in the Great Lakes region where soils have some of the lowest concentrations if iodine in the world.
All cells in the body need iodine for proper functioning, especially our glands which make our hormones. Iodine supplementation under a doctor’s supervision has significantly helped certain people with weight loss (especially those who really are exercising and eating a healthy low calorie diet but not losing weight, and often those with lower basal temperatures), fatigue and foggy thinking, fibrocystic breasts, polycystic ovaries (PCOS), certainly goiters, arthritis, and others. Often people or children who are in pools a lot can have iodine deficiency.
The only significant sources of iodine are in seafood and seaweed/kelp, and iodized salt has very little iodine. The average Japanese diet contains 12mg/day of iodine. Our iodine supplement contains 10mg/capsule of potassium iodide. Starting out a person may need more than one a day under our direction, but then most people eventually go to one a day. The cost nicely is just $16 for #120 capsules. Often after 4 to 6 months people are replenished and do not need the supplement all the time. I ask my patients to monitor and record 1 to 2 times a week their basal AM temperatures, and see me in follow up to discuss how they are doing in 2 months. We may well add a combination potassium iodide and iodine combination supplement because studies have shown certain people need both (is a little more expensive).
The best method to accurately assess iodine levels is with a 24 hour urine collection. This costs about $100 and usually not covered by insurance. I do an iodine spot test in our office for free, and it is a good screen. I apply a spot of liquid iodine best on a person’s abdomen and let it dry. Your skin has a supply of iodine, and if you are deficient then your skin will also be more deficient. The spot on people with enough iodine generally will last at least 12 and usually near 24 hours. If it lasts less than 12 hours, I feel adding iodine under my direction certainly has a good chance to help the person’s health.
One 30 year old patient of mine recently was unable to lose weight with very good exercise and diet. Her basal temps were always about 97 and she has PCOS. With iodine supplementation, her basal temps are 98.6 and she has lost 10 pounds in 2 months with the same exercise and diet. She also has much more energy!
Please let me know, if I do not bring it up first at your visit, if you want an iodine spot test and discuss the potential benefits and dose for you.
Dr. Lisa
Checking Your Vitamins and Supplements as well as Medicines at Your Physicals!
Please bring in a list of all your vitamins, supplements, and medicines you are taking at your physicals. You may well want to keep it on your computer so you can easily update and print off for us to best keep your electronic chart up to date. Please also include supplements and medicines you take occasionally or seasonally.
We always want to review your general health, weight, diet, supplements, medicines, exercise, and ongoing problems and new issues. We are very interested in any social or emotional changes and any problems with hormones or sexual health. We discuss age appropriate preventative medicine and tests. Dr. Miller often will check your zinc/vitamin status by a zinc taste test, and iodine status by an iodine spot screening test.
Family and Faith
“Finishing Strong” is a great sermon from August 9th that you can hear from Bob Russell on Trader’s Point website, http://www.tpcc.org/. Bob talks about staring well early (when you first enter the workforce to immediately give to God your first 10% to continue to be under God’s blessing, save 10%, and live on the rest), staying diligent, thanking God for each day, thinking eternally, working to be balanced, and finishing strong (don't mess up at the end like recently Rick Pitino and others). “Be joyful always, and give thanks in all (not just FOR) all circumstances” 1Thess 5:16. He says maturity can be defined as the ability to postpone pleasure, and encourages us to act in the wise way and how we wish we felt to train our hearts (not act or do only what we feel, because our feelings and desires and worldly messages often can lead us into sin). Bob encourages us to fear God, do our duty, be renewed day by day by our faithfulness, serve in our lives and retirement, and the best is yet to be!
Marriage Tip
Remember to pray together. It is a great intimacy and bonding time, and as it says in scripture more than doubles you prayer impact with God! Remember God cares about every little thing. Don’t make Him small, but remember He is so big and great and relational that He even cares that you have a good hair day!
Parenting Tip
Sending my son Nathan off to college I wrote in his new small bible I gave to him this 5 checklist of things to remember when presented with a problem or decision. It really works for all our ages, and you can demonstrate by counting off on your fingers! Remind our children and ourselves, that we have to work on and be vigilant about our character all our lives!
Is it wise?
Is it safe?
Is it healthy?
Would my parents approve?
Would God approve?...
With all my hugs and prayers,
Dr. Lisa
Problem Areas for Females: The Butt
By: Eric Walden
We’ll start with the butt. This is the area that most woman loath on their bodies. It’s too big or to flat or jiggles too much are just some of the complaints I’ve heard as a personal trainer. Well I’m here to tell you that YES you can do something about it. Now change does not happen over night so don’t expect immediate results. Now there are a couple of approaches depending on what your particular “problem” is. Let’s get started.
All of the exercises I’m going to talk about help with the different types of “problems”. The approach is going to be little different for each one. For the too “big” what the approach needs to be is a more high repetition based program. Shoot for 12-15 repetition of 3 sets. Keep the rest periods short between exercises. Take these exercises and try to set up a space to be able to do them with out interruption. I typically have my clients do a round then rest for 60 seconds getting water and rehydrating and repeating the exercises. The exercises are the going to be the same as the other areas. So I’ll go over the actually exercises towards the end.
The jiggle and flat butts can also be helped with a few strength exercises. The approach here is to do fewer repetitions. Shoot for 6-8 repetitions on each exercise. This approach can have more rest in between each exercise. Not a lot though. Stay under 90 seconds between each set or exercise. Now to the exercises.
First and one of my least fun exercises, but most effective exercise is the squat. Start by standing with feet slightly wider than shoulder width bending at the knees squat down pushing your hips back. If you have trouble with this particular exercise in the beginning that is okay. A way that I teach it is to grab an edge of a door way with one hand keeping your arm straight squat down keeping your arm straight the whole way down and back up. Now I must caution those of you with knee problems. Go easy in the beginning. Ideally the quadriceps are parallel to the ground at the bottom of the position. If you have knee problems don’t go down as far or another way is to use a chair. Slowly sit down to the chair then stand back up with out using your hands. Squats focus on the glutes, hamstrings, and quads. If you have never done squats make sure you start out with your body weight and slowly progress to adding weight in your hands.
The next exercise is the lunge. Start with a split stance one leg in front of the other. Exaggerate this step. Bend both knees. At the end point both knees should be at 90 degrees. Stand back up, you don’t have to move your feet for this exercise. Just keep dropping your hips straight down and bending your knees. This is effective for tightening up the glutes and the quads. Again be cautious if you have knee problems. A way to make this exercise easier is to hold onto the back of a chair or something stable that can hold your weight.
The third exercise is straight leg dead-lift. I know this exercise sounds bad. But it is a good one. I like this one a lot. It makes me most sore when I do it though. I like my feet apart on this exercise, but some trainers like to have the feet together. This comes down to preference. Next you are going to bend at the waist trying to touch your toes. There are two main focuses here. First keep your back straight at all times. Don’t let your spine pop up. To keep this from happening think of two things. Keeping a proud chest (popped out) and pulling the shoulders back. The second is when you stand up think of pulling at the hamstrings and not the low back. Most people will feel this in their low back to start, because they are not focusing on their hamstrings.
The last exercise is a kick back. Start by being on all fours. Keeping your knee bent push your foot to the ceiling. This will focus on the glute. Hold at the top for a 2 count. Make sure you aren’t using momentum to get your foot up. Bring your leg slowly back down, but do not touch your knee to the floor. This will keep the focus on the glute muscle. To make this lift more advanced you can use a band or place a small dumbbell in the bend of your knee.
Look at the pictures that correspond with the exercise to get a better idea of how to do the lifts. We started out by doing a full leg exercise with squats then we isolated the muscles a little more with each exercise. There are obviously more leg exercises that can be done but it is my experience that these are 4 of the best for dealing with the glutes.
Look at the pictures that correspond with the exercise to get a better idea of how to do the lifts. We started out by doing a full leg exercise with squats then we isolated the muscles a little more with each exercise. There are obviously more leg exercises that can be done but it is my experience that these are 4 of the best for dealing with the glutes.
If you have questions please feel free to email me or call me. My email is eric_walden@waldospersonaltraining.com and my number is 765-404-7343.
