Happy Fall! I just got back to Indy after my parents 60th wedding anniversary celebration with our whole family at their home in Fort Wayne. It was a wonderful celebration at the Fall Festival at Solomon Farms and then a family dinner that evening (I am including some pictures I took with my camera). In this blog I am writing my prayer for my parents (and I pray it for all your families too!), bladder and kidney stone prevention, Eric’s nutrition tips, and my parent’s tips for a wonderful successful marriage.
Dr. Lisa’s prayer (for my parents and you)
We so love you God and are so thankful for Jesus, and for you always being right here with us. We thank you for your greatest commandment of LOVE, as Jesus says in Matthew 22, “Love the Lord your God with all your heart and with all your soul and with all your mind. This is the first and greatest commandment. And the second is like it, love you neighbor as yourself.”
We thank you that Mom and Dad have followed this commend with each other and our family and our community. We pray that all of us will let Your and Mom and Dad’s great love fill our hearts and lives and our families through all our ensuing generations. We pray for unity with You and us and our families. Please keep all evil away, and for us to go forth as Mom and Dad in LOVE, as written in 1Corintihians 13 and seen in their marriage…
“Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It is not rude, it is not self seeking. Love is not easily angered, it keeps no record of wrongs. Love does not delight in evil, but rejoices with the truth. It always protects, always trusts, always hopes, always perserveres. Love never fails…”
We know Mom and Dad’s love like Yours is eternal, and pray for many more healthy wonderful years for them on earth!
With all my eternal love and thanks, Lisa
We know Mom and Dad’s love like Yours is eternal, and pray for many more healthy wonderful years for them on earth!
With all my eternal love and thanks, Lisa
Bladder Infection and Kidney Stone Prevention
Bladder infections and kidney stones can happen at any age and in men and women. Bladder infections (or also called urinary tract infections) are most common in sexually active women, and both men and women above age 60 (with decreasing skin tone and prostate enlargement). We need to teach our children to drink plenty of water, and over age 10 we need to drink at least 64 ounces of water a day – preferably 130 ounces (one gallon). This is best to be water, and can include some tea. Soda is especially irritating to the urinary system, not good for your bones, and can add many calories and weight!
Once a person has a bladder infection, I talk about prevention. This starts with drinking over 64 ounces of water a day. Tips to accomplish this are drinking intentionally double or triple the amount of water you normally would when you take a drink (quickly downing 8-16 ounces with a drink), keeping a water bottle with you in your car and desk, and drinking a large bottle of water when you drive home from work. You also need to eat healthy (plenty of good veggies, fruit, and lean protein – the Mediterranean diet is best), exercise, and keep a healthy body weight. Sexually active women should eventually get up after intercourse to urinate and drink at least 4 ounces of water (this flushes out bacteria from the urethra). If a person gets recurrent bladder infections, I commonly recommend daily cranberry pills and sometimes an antibiotic after intercourse.
Nutrition
By Eric Walden
Nutrition is a complicated sometimes, so I’ll try not to make it more complicated. I want to go through some simple ways to help you cut back in the amount of calories you consume on a daily basis. I am a big fan of calorie counting. I feel that this is the best way to keep track of how many calories you consume on a daily basis. There are several ways to approach weight loss. This is the way that I prefer to council my clients.
By Eric Walden
Nutrition is a complicated sometimes, so I’ll try not to make it more complicated. I want to go through some simple ways to help you cut back in the amount of calories you consume on a daily basis. I am a big fan of calorie counting. I feel that this is the best way to keep track of how many calories you consume on a daily basis. There are several ways to approach weight loss. This is the way that I prefer to council my clients.
I want to go through some simple ways to cut back calories. None of which counting is needed. The first one is SLOW DOWN! I know this is hard because of the type of lives we live. A go, go, go lifestyle makes slowing down hard. Even just taking a few more minutes to eat is important. I talk to so many people on a daily basis that never eat. Some of them don’t eat breakfast and others don’t eat lunch at all. I don’t get this, especially when they tell me “I want to lose weight”. You have to eat to lose weight. If you don’t eat your body stops processing the food that you do eat. Your body starts thinking it isn’t getting enough food to work. I am not going to waste what food I am getting so I’m going to store it as fat for energy later. Then people ask why am I not losing weight? Duh, you’re not eating! Daily nutrition is a must; you can’t just eat junk food and expect to lose weight. So the first simple advice to losing weight is to eat at least 3 meals a day. Ideally 5 to 6 meals, but we’ll get to that another time. A way to help you make sure you get breakfast is by getting some healthy breakfast bars. Ideally I would like for you to sit down and eat a nice well rounded breakfast, but just getting something in your system is a start.
Next is cutting out the second helping. I know this is so hard to do. Believe me I love the second helping. In my house my dad always got first dibs then I did. Being the male of the family it seems that it is a right of passage to get to finish off the rest of the food. Take a few minutes after eating that first helping to talk to your family or friends. Use this time to let your stomach send your brain the news that it is full. Now in the beginning your stomach will tell you that it still needs food. This is because you are use to eating more food. It will take you a couple of days for your stomach to adjust. It is amazingly quick how fast your stomach adjusts.
Here are a few things you can do when you are out to eat.
- Share the main course of food
- If you don’t want to do that ask for a “to go” box when they give you your food and put half the food into the box.
- Ask if they have a lunch menu. These portions are usually smaller than the main course meals.
- DON”T SUPERSIZE ANYTHING! Get the smaller portion. When asked what size ask for the smallest size.
- Look for the Weight Watchers symbol. This usually means it has less fat. I have found that the portion size is just as big as the regular, so don’t over eat.
- Share the main course of food
- If you don’t want to do that ask for a “to go” box when they give you your food and put half the food into the box.
- Ask if they have a lunch menu. These portions are usually smaller than the main course meals.
- DON”T SUPERSIZE ANYTHING! Get the smaller portion. When asked what size ask for the smallest size.
- Look for the Weight Watchers symbol. This usually means it has less fat. I have found that the portion size is just as big as the regular, so don’t over eat.
The last thing I want to leave you with is the best exercise of all to combat over eating. It is called the push back. Push yourself away from the table and call it quits. I hope some of the info will help you be able to cut a few more calories.
Obviously there are a bunch of ways to combat weight loss through nutrition. I don’t diet unless I am training for a competition of some kind. I try to make sure that whatever food I am eating is healthy for me. My biggest problem is over eating. I can put the food away. So I have to make sure that I use the “push back” exercise a lot.
I hope these tips have helped. If you have more questions please feel free to email me or call me. You can call me at 765-404-7343 or by email at eric_walden@waldospersonaltraining.com
Family and Faith
Marriage Tip: from my parents, Don and Virginia Wolf – their tips told to me this weekend, after 60 years of a wonderful loving passionate fun marriage
Virginia: Don’t hold a grudge. Tell each other every day that, I love you! Remember that you will not always agree, and cool off if angry before talking again. You can not and should not win every argument, and it is not worth the upset. Do not take your life and marriage for granted – your spouse is a gift and treasure from God.
Don: Date constantly, and do not take each other for granted. Keep your marriage fun and warm and physical (hugs, cuddles, touch, and more) and laugh! Always strive to give more than you take – remember that it will be 75/25 both ways. Always respect each other.
Parenting Tip: for younger children
When children awaken in the middle of the night, you can have a pillow and blanket handy near your bed to let them sleep on the floor if they need to be closer to you. I never recommend having children sleep in their parent’s bed – it is not good for them or your marriage! If they routinely come into your bedroom, you can gradually move the pillow and blanket farther from your bed and then down the hall to their room.
If you continue after many efforts to have problems getting your toddler to poop in the toilet, I recommend trying glycerin pediatric suppositories. One of my children just would not poop in the toilet after a longtime of being urine trained. I finally told this child that if they did not poop in the toilet, they were choosing a suppository. It took just one suppository (and then only one more reminder), and then this child always chose the toilet and not the diaper!
Remember to talk with any age children about their “choices”, and that by their own choices, there can be good consequences and bad consequences… We all need to remember this!
With my hugs and prayers for you and your family!
Dr. Lisa
Dr. Lisa
