Greetings, and I want to take the time to thank all of you - you are so very special! You and God teach me and open my mind and eyes to so many things on a daily basis. Without you, I would not have learned and been able to share so much to others. You and God teaming with me have dramatically intensified my desire and knowledge to work my hardest for your physical, nutritional, and emotional health. I want to tell you how much I love and appreciate you and the privilege of being your Family Physician!
Keep in mind that purchasing equipment for a home gym is going to be expensive in the beginning, but in the long run it will save you money. Just make sure that it doesn't become a cloths hanger. If you go to Bob Block tell them that I referred you and should get a discount on whatever you purchase. If you need help setting up your home gym and have more questions please feel free to ask. If you do have questions please email me at eric_walden@waldospersonaltraining.com or call me at 765-404-7343.
Above is a picture of us enjoying family time at Symphony on the Prairie last week. We love to go there and picnic together - as a family or just as a date night with my husband. They still have half of their season left with many great concerts (you can get tickets for about $5 less per ticket by purchasing them at Marsh). TIP - surprise your love with a date night at Symphony on the Prairie!
Back Pain
Back Pain
Back pain is the second most common reason for doctor visits in the U.S., and up to 84% of adults have back pain at some time in their lives. Most episodes of back pain are self limited and resolve without specific therapy (usually muscle/ligament sprain/strain). Patients who do not improve within four weeks of onset of back symptoms should be re-evaluated and may require further diagnostic testing (first plain x-rays, and then may need MRI's). Some people have chronic back pain that interferes with employment and quality of life, and rarely back pain can be from a serious medical illness (infection, cancer, fracture, or systemic disease). RISK FACTORS of back pain are - smoking, obesity, older age, female gender, physically strenuous work, sedentary work, low education, anxiety/depression, vibration exposure (even from certain automobiles), and now evidence that certain foods may contribute.
The book "Foods That Fight Pain" by Dr. Neal Barnard gives excellent information on especially dietary treatment for back pain, and other causes of pain and medical problems (and many excellent recipes). His recommendations are included under the Dr. Barnard recommendations below.
Self Care - very important for all to remain active, get proper sleep/rest (at least 7-9 hours/night), and maintain good muscle tone/physical fitness and posture (especially important when working at a computer to keep your neck and back properly aligned)
--a medium firm back conforming mattress may help, and there is no compelling evidence lumbar supports help
--cool/ice after injury for first 48 hours, then heat or cool (Thermacare wraps are effective), certain OTC creams like Bengay or Tiger Balm can help
Medicine Options
--pain medicine (Tylenol/acetominophen, non steroidals like Advil/ibuprofen or Aleve/naproxen and available in patches like Flector Patch, Ultram/tramedol, and narcotic pain medicines such as Darvocet/Tylenol w Codeine/Vicodin=hydrocodone, Lidoderm/lidocaine patches)
--antidepressant/anti-anxiety medicines (Elavil/amitriptyline, trazedone, Prozac/Zoloft/Celexa/Lexapro)
--skeletal muscle relaxants (Flexeril/cyclobenzaprine, Skelaxin, Soma/carisoprodol)
--benzodiazepines (Valium/diazepam)
--anti-seizure medicines (Neurontin/gabepentin)
Activity & Physical Treatments-in addition to self care, all patients need regular physical activity
--exercise therapy (stretching exercises, core strengthening, general physical fitness, yoga and Pilate's)
--physical therapy/back schools - to direct back rehabilitation
--spinal manipulation - usually from a good chiropractor (Dr. Ed Zimmer and Abigail Eaton are excellent chiropractors and nutritionists in our office complex, 813-1998, and I see Dr. Zimmer about monthly to keep from having neck/back pain)
--acupuncture (Amy Yang is excellent, 876-1054)
--massage (excellent masseuse is Josh at 872-3380 - I see him for a 1 hour Swedish massage about monthly to keep from having neck/back pain)
Psychological Interventions
--cognitive behavioral therapy, biofeedback - from trained therapists
Physical Modalities - used by some physical therapists or chiropractors or osteopaths
--low laser therapy
--ultrasound
--short wave diathermy
--traction
--trans cutaneous electrical nerve stimulation (TENS)
Medical/Physician Treatments (Commuity Spine Center and Dr. Foley and his associates are great back and spine specialists for consultation, 621-9292)
--epidural steroid injections
--facet joint steroid injections
--trigger point steroid injections
--sacroiliac steroid injections
--surgery - discectomy, fusion surgery, laminectomy
--thermal/laser/radiofrequency treatments
Dr. Barnard recommendations - he feels that back pain starts not in the muscles or spine but in the arteries supplying them/the lumbar arteries - Japanese-American women eating the traditional Japanese diet (rich in the first 4 food groups listed last blog and very low in animal products) have half the risk of back pain as Caucasian women - an optimal diet helps keep arteries open and helps prevent weight problems, arthritis, and osteoporosis which are all linked to back problems
--See your doctor (to make sure not a more serious condition and for help on the things listed here)
--Follow an artery opening diet (low fat mostly vegetarian as in his book and following the first 4 food groups in my previous blog-drawing your nutrition from plant sources helps clear arteries and keep calcium in your bones), regular exercise, no smoking, and manage stress
--No more than 2 cups of coffee/day (or switch to decaf) and limit salt use
--Follow a regular exercise program - exercise reduces pain, strengthens back muscles, helps open arteries, and protects your bones and more!
--Vitamin B6 (50-150mg/day) and powdered Ginger (1/2-1 tsp/day) may help with pain
--Chiropractic adjustments can help
--Be cautious about surgery and get a second opinion
--Simple pain killers (like Tylenol or ibuprofen) can be helpful, but it is best to avoid narcotics to avoid the chance of addiction
Eric's Tips - Designing Your Own Home Gym
Designing your own home gym can be a complicated process. The first thing in my mind that you need a good set of dumbbells. I recommend powerblock dumbbells (pictured below). I purchased these at Bob Block Fitness in Castleton. There are 3 different locations of Bob Block located in Carmel and Greenwood. These are a very cost effective way of getting dumbbells. Pictured below is the Sport 9.0 stage 1 and stage 2. It is 5-90 lbs. The total cost of this unit is $598. If you purchased regular dumbbells in 5 pound increments you would spend over $750 for the same amount of weight. The price per pound is calculated at $1.35 per pound. The nice thing about the powerblock dumbbells is that they can be adjusted in 2 1/2 pound increments. This is very effective when training and trying to increase weight in small increments.
Another important part of the home gym is a stability ball. Most people have these so I won't talk to much about them. A big plus in my book is having a Bosu ball. These run a little more expensive, $100-150 depending on where you go. They are a great addition to the home gym because of their versatility with training and balance.
Medicine balls are also a great addition too. These vary in style and cost. They are great for adding variety to sit ups and one handed push-ups.
An ab mat is also a great addition for comfort when doing any movement on the floor. A yoga mat is okay too instead of an ab mat.
Cardio is also important part of a home gym. The cardio machine in my mind should be something you don't mind doing in the winter months when you can't be outside as much. I purchased my upright bike and elliptical from Bicycle Garage of Indy. They have a great variety of cardio equipment at decent price. There is a huge variety in price when it comes to home cardio it all depends on where you go to purchase one. I would recommend not spending bottom dollar on cardio.
Plate weights are also a great addition to the home gym. There are 2 different types of plate weights, Standard and Olympic. Standard weights are smaller in size than the Olympic weights. They have 1 inch hole and use a smaller bar that weighs about 15-20 pounds. Olympic weights have a 3 inch hole and use a 45 pound bar. Either is fine and you will pay about the same for the plates. The bars vary in price. Depending on the type of lifting you want to get in. If you are a more serious lifter you want to get the Olympic style.
You may also want to consider a multi-position bench. The cost of these vary greatly too. I would purchase a little nicer one to make sure it sturdy.
Bands are also good to have around. A lot of people have these around as well. They are good have around to switch things up.
Designing your own home gym can be a complicated process. The first thing in my mind that you need a good set of dumbbells. I recommend powerblock dumbbells (pictured below). I purchased these at Bob Block Fitness in Castleton. There are 3 different locations of Bob Block located in Carmel and Greenwood. These are a very cost effective way of getting dumbbells. Pictured below is the Sport 9.0 stage 1 and stage 2. It is 5-90 lbs. The total cost of this unit is $598. If you purchased regular dumbbells in 5 pound increments you would spend over $750 for the same amount of weight. The price per pound is calculated at $1.35 per pound. The nice thing about the powerblock dumbbells is that they can be adjusted in 2 1/2 pound increments. This is very effective when training and trying to increase weight in small increments.
Another important part of the home gym is a stability ball. Most people have these so I won't talk to much about them. A big plus in my book is having a Bosu ball. These run a little more expensive, $100-150 depending on where you go. They are a great addition to the home gym because of their versatility with training and balance.
Medicine balls are also a great addition too. These vary in style and cost. They are great for adding variety to sit ups and one handed push-ups.
An ab mat is also a great addition for comfort when doing any movement on the floor. A yoga mat is okay too instead of an ab mat.
Cardio is also important part of a home gym. The cardio machine in my mind should be something you don't mind doing in the winter months when you can't be outside as much. I purchased my upright bike and elliptical from Bicycle Garage of Indy. They have a great variety of cardio equipment at decent price. There is a huge variety in price when it comes to home cardio it all depends on where you go to purchase one. I would recommend not spending bottom dollar on cardio.
Plate weights are also a great addition to the home gym. There are 2 different types of plate weights, Standard and Olympic. Standard weights are smaller in size than the Olympic weights. They have 1 inch hole and use a smaller bar that weighs about 15-20 pounds. Olympic weights have a 3 inch hole and use a 45 pound bar. Either is fine and you will pay about the same for the plates. The bars vary in price. Depending on the type of lifting you want to get in. If you are a more serious lifter you want to get the Olympic style.
You may also want to consider a multi-position bench. The cost of these vary greatly too. I would purchase a little nicer one to make sure it sturdy.
Bands are also good to have around. A lot of people have these around as well. They are good have around to switch things up.
Keep in mind that purchasing equipment for a home gym is going to be expensive in the beginning, but in the long run it will save you money. Just make sure that it doesn't become a cloths hanger. If you go to Bob Block tell them that I referred you and should get a discount on whatever you purchase. If you need help setting up your home gym and have more questions please feel free to ask. If you do have questions please email me at eric_walden@waldospersonaltraining.com or call me at 765-404-7343.
Family & Faith
Parenting Tips - from the book "Sex - More Than A Plumbing Lesson" by Amy Scheuring, about teaching your kids sexual values
Sex education is values education and teens need to hear about values and abstinence from the most effective source - their parents! Teaching sexual values is a life-long experience. Family connectedness, parental disapproval of their child being sexually active, and parental disapproval of birth control were the top 3 deterrents to teenage sexual activity in a recent national study. Good parenting means hours of listening, asking open-ended questions, setting reasonable limits, and actively leading your child to a pure lifestyle. Talking to your kids about sex is 90% listening and 10% talking. Some good questions are: What does it mean for a couple to be serious? What is your opinion about birth control for teens? How does a person know he is ready to start dating? What do your friend think about oral sex? How do you feel about sex before marriage? If you hear an idea or assumption that needs corrected, let it go for the moment, pray about it, then in a later discussion bring that topic back up.
Seven great things to teach your kids about sex: 1. The sex drive is natural 2. The sex drive is powerful (sex is a drive and not a need, and must be careful what you feed it) 3. The sex drive is controllable (temptation will come into our lives-tell boys sometimes you can't control the first look but you can control the second) 4. Sex has a context (creates a bond akin to duct tape between man and woman, and if outside of marriage then the next sexual relationship is more difficult to bond) 5. Sex has a purpose (to bond man and woman and have children, and no birth control is foolproof) 6. Sexual abstinence is possible (go very slow in the physical aspect when dating, and when sex is saved and virginity cherished this is a priceless gift to be given to their spouse - she tells boys to remember that they may not take anything that doesn't belong to them - and foremost that is a girls virginity!) 7. Sexual sin is forgivable (sexually active teens often feel like a used piece of duct tape-worthless, and they need to be reminded that our Lord forgives them and purifies them and they can learn from and move beyond their mistake - and if they ask if you had sex before marriage-avoid discussing yourself but apologize for our society failures and say our family is raising a higher standard).
The word of God gives a standard that is above us and places God as the authority on how to live our lives. Our reliance on God's standards and biblical authority make it possible for us to confidently set limits for our children's sexual behavior and help teach them to stay in God's circle of blessing (remind them that there are always consequences of sin). We are to live by God's standards, not the ones tossed by the winds of our culture. Christianity elevates women to equal ground with men. Below are the top twelve scriptures to keep you pure:
1. Genesis 1:26-31 God invented sex and considered it "very good"! Genesis 2:20-24 tells us that sex has a context; it is marriage.
2. Exodus 20:14 In the Ten Commandments, the Lord clearly says "Don't have sex with someone you are not married to." This command is expanded in Leviticus 18.
3. Psalm 101:1-3 "I will set before my eyes no vile thing" (101:3). What are your eyes looking at? Guard your eyes. Guard your heart.
4. Psalm 119:9-11 How can you remain pure in an impure world? Guard your heard with the Word of God the Bible.
5. John 8:1-11 Sexual sin is forgivable. Jesus tells the woman to go and sin no more. Secondary virginity is available to those who have fallen and who truly leave their sin behind. Also look at Psalm 51 for a new start.
6. 1 Corinthians 6:18-20 Paul tells us to run away from immorality. You (and your body)were bought with the high price of Jesus' blood. Does your sexual behavior show others how you feel about God?
7. 1 Corinthians 7:1-11 Paul sets high standards. He also says that some may remain single and abstinent for life. Marriage is better than premarital sex. Once you are married, marriage is for life.
8. 2 Corinthians 6:14-16 Choose to date and marry people who share your beliefs.
9. Ephesians 5:1-3 and 5:25-33 Imitate God. Do not practice sexual immorality. Jesus compares the marriage commitment to His Relationship with the Church. He is the bridegroom; His people are the bride of Christ.
10. Philippians 4:13 "I can do everything through Christ who gives me strength."
11. 1 Thessalonians 4:3-8 Want to know what God's plan for your life looks like? Read these verses.
12. Hebrews 4:14-16 Jesus was tempted, but did not sin. He is able to sympathize with our weakness but give us His strength to overcome.
Next blog I will finish my review of this book's great lessons.
Marriage Tip - from guyspeak.com, 15 Love Rules For Married Men, edited by my husband, Bruce Miller
1. Treat her right - put her above ALL others (except God) - that includes your children, your parents, and especially above yourself!
"Husbands, love your wives, just as Christ loved the church and gave himself up for her to make her holy..." Ephesians 5:25
2. Lend a hand - nothing can get a woman more interested in you physically than helping with house cleaning or child care!
3. Hand Holding - hold her hand often - & if you lose your hands hold elbows!
4. Work at your marriage - marriage is not a noun, it is a verb! "It is not something you get, but it's something you do. It's the way you love your partner every day." Ann Landers
5. Confide cheerfully
6. Don't write off counseling - some smart couples do it preventatively (once a month or once a quarter)
7. Make time for sex (and it starts in the am by treating her right the whole day) - never underestimate the importance if sex to marriage
8. Surprise her! (with your help, with a note or card, with a text, with a suprise date, with a gift or something you made for her, etc. - plan a day of the week you will take a little time and dream/think about her and what she may like to be surprised with - and decide try to suprise her even with something very little once a week, and at least once a month!)
9. Apologize - be the first to say "I'm sorry" or better yet "Please forgive me" or "I was wrong" - even when you're not sorry and you weren't wrong
10. Give her a hug often - hug her every time you come home or she comes home - she loves it!
11. Don't try to change her - better yet change and grow yourself (and pray for God's will and direction for her and you)
12. RESPECT - be respectful to your in-laws (they may not deserve it but your wife does - do it for her!)
13. Be open to changes - people change as years go by an dso do marriages - be flexible!
14. Fight fair!
15. Remind yourself why you love her (and the so many things she means to you, and you could read and memorize some of the Song of Solomon)
You are ALL so very special and loved unconditionally and forever by Jesus! He and his image is are stamped on our hearts - we are God's children ("God" is stamped on us just like "Andy" on the toys in Toy Story)! My thanks and hugs and love and prayers forever for you!
Dr. Lisa
