This is part of our work family at our Halloween party - can you tell who is who??? We at Northside Family Care are so thankful for you and the honor of being your Family Doctors! We have been very busy lately with the flu outbreak and working our hardest to serve you, and having our potential flu patients come through our back door and stay out of the waiting room. We have had at least a fourth of our staff missing each week, either sick themselves or caring for sick family, and nurse Liz transferred out of state with her husband. We look forward to being fully staffed soon, with a new nurse team member learning from our wonderful nurses. We are also excited that our evening very experienced and talented receptionist Elaine with be working full time with us now. Please always let us know if you have any comments or suggestions!
Cardiovascular Health & Cholesterol
Basics: Primary keys to promote your cardiovascular health - remember everything in balance!
-eat 5 - 10 servings a day of healthy fruits and vegetables (potatoes and corn do not count)
-cardio exercise at least 5 days per week for 30 minutes, and maintain your best weight
-drink at least 1/2-1 gallon of water per day (your urine should always be clear, and you can accomplish this by drinking a whole 16 oz bottle of water at breakfast, lunch, dinner, and mid afternoon) and avoid soda (if you drink any, root beer is the least harmful)
-never smoke; drink less than 1 - 2 alcoholic drinks per day (less than 1 for women and less than 2 for men); avoid too much coffee ( less than 2 cups/day); make sure your blood pressure is well controlled (and blood sugar is well controlled if you are diabetic); manage your level of stress
-eat 5 - 10 servings a day of healthy fruits and vegetables (potatoes and corn do not count)
-cardio exercise at least 5 days per week for 30 minutes, and maintain your best weight
-drink at least 1/2-1 gallon of water per day (your urine should always be clear, and you can accomplish this by drinking a whole 16 oz bottle of water at breakfast, lunch, dinner, and mid afternoon) and avoid soda (if you drink any, root beer is the least harmful)
-never smoke; drink less than 1 - 2 alcoholic drinks per day (less than 1 for women and less than 2 for men); avoid too much coffee ( less than 2 cups/day); make sure your blood pressure is well controlled (and blood sugar is well controlled if you are diabetic); manage your level of stress
Blood Measures of Cardiovascular Risk
Cholesterol
Cholesterol is actually very good for us, and we cannot live without it - it is vital for our hormones and sex hormones and cell membranes. We just need a healthy balance, and manage our own cholesterol by looking at our overall health and family history. The best numbers to look at are the total cholesterol/HDL level (want less than 4.5), and LDL/HDL less than 3.3.
Cholesterol is actually very good for us, and we cannot live without it - it is vital for our hormones and sex hormones and cell membranes. We just need a healthy balance, and manage our own cholesterol by looking at our overall health and family history. The best numbers to look at are the total cholesterol/HDL level (want less than 4.5), and LDL/HDL less than 3.3.
Homocysteine
This amino acid is a byproduct of metabolism, and when elevated can damage your arteries and lead to cardiovascular disease. We want levels less than 10, and even less than 8 if you have cardiovascular risks. People can be at risk for elevated homocysteine levels if you smoke, drink coffee or alcohol, are female or male past menopause, have diabetes, or have a family history of early cardiovascular disease. The great news about lowering homocysteine levels in the blood, is that it can be done very naturally taking extra B vitamins folic acid, vitamin B-12, and vitamin B-6 (our Cardio B supplement, or prescription B supplements like Foltx or Mentax). The B vitamins help change homocysteine into non-harmful substances.
This amino acid is a byproduct of metabolism, and when elevated can damage your arteries and lead to cardiovascular disease. We want levels less than 10, and even less than 8 if you have cardiovascular risks. People can be at risk for elevated homocysteine levels if you smoke, drink coffee or alcohol, are female or male past menopause, have diabetes, or have a family history of early cardiovascular disease. The great news about lowering homocysteine levels in the blood, is that it can be done very naturally taking extra B vitamins folic acid, vitamin B-12, and vitamin B-6 (our Cardio B supplement, or prescription B supplements like Foltx or Mentax). The B vitamins help change homocysteine into non-harmful substances.
Highly Sensitive C-reactive Protein (hs-CRP=cardio CRP)
This is a protein released into your blood when there is inflammation occurring within the body. Your level should be at least below 4, and preferably below 1. You can reduce hs-CRP naturally by eating a diet high in fresh fruits and vegetables, and taking antioxidant supplements. Red yeast rice supplements and statin drugs also can decrease hs-CRP.
Supplements
This is a protein released into your blood when there is inflammation occurring within the body. Your level should be at least below 4, and preferably below 1. You can reduce hs-CRP naturally by eating a diet high in fresh fruits and vegetables, and taking antioxidant supplements. Red yeast rice supplements and statin drugs also can decrease hs-CRP.
Supplements
Anti oxidants
As our body does its daily work to keep us alive, chemical reactions occur constantly and produce oxidants which can damage or kill cells (which can lead to cardiovascular disease, autoimmune disease, cancer, dementia, and more). Antioxidants protect us from the bad oxidants, and we get the most from eating a diet high in fruits and vegetables, and some of the most commonly known supplements are Vitamin C and E. We need to eat 5 - 10 servings a day (2/3 of our plate should be the healthy fruit and vegetables). If you know you will not eat enough daily, then consider taking an antioxidant supplement.
As our body does its daily work to keep us alive, chemical reactions occur constantly and produce oxidants which can damage or kill cells (which can lead to cardiovascular disease, autoimmune disease, cancer, dementia, and more). Antioxidants protect us from the bad oxidants, and we get the most from eating a diet high in fruits and vegetables, and some of the most commonly known supplements are Vitamin C and E. We need to eat 5 - 10 servings a day (2/3 of our plate should be the healthy fruit and vegetables). If you know you will not eat enough daily, then consider taking an antioxidant supplement.
Fish Oil (want fresh and non-rancid, and now are prescription fish oil like Lovaza and Animi-3)- decreases cholesterol and triglycerides, decreases inflammation and even blood pressure in 1 - 4 grams/day
Niacin (B3) - decreases cholesterol and triglycerides - 500 - 2000mg/day (and often causes hot flashes)
Red Yeast Rice - decreases cholesterol and triglycerides, and best to take with co Q 10 - supplement Choleast taken 1-2/day
Co Q 10 (antioxidant and energy producing molecule vital for proper heart and brain function, and low levels are linked to Parkinson's disease and may accelerate brain aging) - best to be on this when you are taking a statin drug and when taking red yeast rice
Plant Sterols (most derived from soy) - these decrease cholesterol absorption from the intestines - recommend 1.5 - 3 grams per day (best divided twice daily) - Orthomolecular has supplement Triplichol with Niacin
Fiber - binds cholesterol in intestines
Policosanol - derived from sugar cane and decreases cholesterol
Tocotrienols - mixed natural vitamin E - decrease cholesterol and anti-platelet effects
Vitamin B5 (pantothene) - decreases cholesterol
Garlic - decreases cholesterol and anti-platelet effects
Artichoke - decreases cholesterol
Lipoic Acid - helps vitamin E
Grape Seed Extract - decreases cholesterol
Aspirin - anti-platelet effect
Medicines
Statin Drugs to lower cholesterol - Zocor, Pravachol, Lipitor, Crestor - concentrated and discovered from red yeast rice and chould be taken with Co-Q 10 supplement
Fibrates to especially lower triglycerides - such as Lopid, Trichor, Welchol
Eric's Tips - Arm Toning and Triceps Training
By Eric Walden
Written by Roger Lockridge
Today we are going to focus on the upper arms. Because I’m not a writer I am bringing you an article from someone that is more experienced when it comes to writing. I love using theses lifts in my normal routine.
By Eric Walden
Written by Roger Lockridge
Today we are going to focus on the upper arms. Because I’m not a writer I am bringing you an article from someone that is more experienced when it comes to writing. I love using theses lifts in my normal routine.
Close-Grip Bench Press
This exercise starts off just like a normal flat barbell bench press, only your grip is going to be closer. You want your hands to be anywhere from six inches to shoulder width apart. If your hands are any closer than six inches, it will place extra stress on the wrist and elbows. If your hands are past shoulder width, the chest will bear the majority of the load. Lower the bar to a three count until it touches your chest. Once it does, explode up to a count of one. Squeeze the triceps at the top for a count of one and repeat. Do two warm-up sets and then do four heavy sets of 10-15 reps with about one minute rest between sets.
Lying Triceps Extensions with EZ Curl Bar
Lie on a flat bench with an EZ Curl Bar in your hands at arms length. Keep the hands about six inches apart for the best stimulation of the tri's. Bending at the elbows and keeping the upper arm stationary, lower the bar until it is about one inch above your forehead. Lower to a three count. Push the weight back up to the top to a count of one. Repeat. Do three heavy sets of 10-15 reps with about one minute rest between sets. If you have elbow problems and can't perform these comfortably, you can do them with dumbbells. Hold them with the palms facing each other and perform the exercise as you would with the bar.
Parallel Bar Dips
Start out with your hands on the bars or handles if provided and have yourself pushed up to arms length. Bending at the elbows, lower yourself down until your upper arms are parallel to the floor or your arm is bent to a 90 degree angle. Lower yourself to a three count and push yourself up to a one count. Squeeze at the top of the movement. If your body isn't enough weight, you can add weight by either a vest or a weight hanging from a belt. Do three heavy sets of 10-15 reps with one minute rest in between. You can also do bench dips by placing two flat benches side by side. Place your feet on one and place your hands on the other and hold yourself up. Lower yourself until your arms make a 90 degree angle and push yourself up. Add weight to this lift by placing weight on your lap.
This exercise starts off just like a normal flat barbell bench press, only your grip is going to be closer. You want your hands to be anywhere from six inches to shoulder width apart. If your hands are any closer than six inches, it will place extra stress on the wrist and elbows. If your hands are past shoulder width, the chest will bear the majority of the load. Lower the bar to a three count until it touches your chest. Once it does, explode up to a count of one. Squeeze the triceps at the top for a count of one and repeat. Do two warm-up sets and then do four heavy sets of 10-15 reps with about one minute rest between sets.
Lying Triceps Extensions with EZ Curl Bar
Lie on a flat bench with an EZ Curl Bar in your hands at arms length. Keep the hands about six inches apart for the best stimulation of the tri's. Bending at the elbows and keeping the upper arm stationary, lower the bar until it is about one inch above your forehead. Lower to a three count. Push the weight back up to the top to a count of one. Repeat. Do three heavy sets of 10-15 reps with about one minute rest between sets. If you have elbow problems and can't perform these comfortably, you can do them with dumbbells. Hold them with the palms facing each other and perform the exercise as you would with the bar.
Parallel Bar Dips
Start out with your hands on the bars or handles if provided and have yourself pushed up to arms length. Bending at the elbows, lower yourself down until your upper arms are parallel to the floor or your arm is bent to a 90 degree angle. Lower yourself to a three count and push yourself up to a one count. Squeeze at the top of the movement. If your body isn't enough weight, you can add weight by either a vest or a weight hanging from a belt. Do three heavy sets of 10-15 reps with one minute rest in between. You can also do bench dips by placing two flat benches side by side. Place your feet on one and place your hands on the other and hold yourself up. Lower yourself until your arms make a 90 degree angle and push yourself up. Add weight to this lift by placing weight on your lap.
Rope Press-down
Stand at a cable station with a rope hanging from a high pulley. Grab the rope with your palms facing each other. Keeping your upper arms to your side, bend at the elbows and lower the rope until your arms reach full extension. Squeeze for a count of one and then let the rope back up to the beginning to a count of three. Repeat. Perform 2 moderately heavy sets of 20 reps with about one minute between sets.
Stand at a cable station with a rope hanging from a high pulley. Grab the rope with your palms facing each other. Keeping your upper arms to your side, bend at the elbows and lower the rope until your arms reach full extension. Squeeze for a count of one and then let the rope back up to the beginning to a count of three. Repeat. Perform 2 moderately heavy sets of 20 reps with about one minute between sets.
Discussions About End of Life Care - see article in Indianapolis Star, Thursday November 12
This is something we usually want to avoid and is never easy to do, but the Holidays coming up is a good time to consider setting up a time to talk with your family about end of life planning -- living will, health-care power of attorney, funeral arrangements. Engage With Grace, an on-line help initiative, suggests 5 key questions.
1. On a scale of 1 to 5, where do you fall on these statements. "Dying in your own bed with no intervention." to "Don't give up on me no matter what, try anything proven or unproven possible."
2. If there were a choice, do you prefer to die at home or in the hospital?
3. Could a loved one correctly describe how you would like to be treated in the case of a terminal illness?
4. Is there someone you trust whom you have appointed to advocate on your behalf when the time is near?
5. Have you done any of the following: written a living will, appointed a health-care power of attorney, completed an advance directive, planned your funeral?
2. If there were a choice, do you prefer to die at home or in the hospital?
3. Could a loved one correctly describe how you would like to be treated in the case of a terminal illness?
4. Is there someone you trust whom you have appointed to advocate on your behalf when the time is near?
5. Have you done any of the following: written a living will, appointed a health-care power of attorney, completed an advance directive, planned your funeral?
Helpful sources
Engage With Grace
, at www.engagewithgrace.org (has a downloadable form)Aging With Dignity, at www.fivewishes.org (offers a sample living wil
The National Hospice and Palliative Care Organization , at www.caringinfo.org (has advance directives for each state)
The National Hospice and Palliative Care Organization , at www.caringinfo.org (has advance directives for each state)
The Indiana Hospice and Palliative Care Organization, at www.ihpco.org (has a free "Say You Care, Start the Conversation" packet you can order)
- free excellent website used by many of our staff and patients, that helps you record your calories, and gives you continued suggestions on how to eat, exercise, and get healthier
http://www.mygraphite.com/
http://www.mygraphite.com/
- 30 day free trial then $5/month - can put in your weight goal and record calories and activity level, and the site helps you figure out the balance between eating and exercise to achieve your goal
http://www.livestrong.com/ - Lance Armstongs free health website
Family and Faith
Marriage
Husband Tip - Please open your wife's car door for her to get in almost all the time. If you do this, great job! If you do not do this, start immediately and continue forever. This is a near daily effort that will continue to show your love and service to your wife, which will have far reaching effects in your marriage and even your children's marriages. I was reminded myself of the very specialness of this effort this past week. My wonderful husband Bruce has done this for me almost all the time ever since we started dating. However, last Thursday on our way to and home from our small group meeting, he did not do it. I then realized how much I appreciate it and how special it makes me feel...
Wife Tip (and husbands please read also!!) - Please make great sex and time with your husband (or wives) your main priority. In my work at physicals to encourage marriages, I am reminded of the frequent disparity between women and men of their sexual interest. Us women much more likely are affected by work and children and home demands to lower our sexual desire. To counter these exhausting demands, we need to be intentional to think about our Lord's gift of our husbands, and plan into our schedules as a priority making love frequently (AT LEAST TWICE A WEEK!) and time alone together daily. Remember, what we spend our time upon demonstrates our priorities - to ourselves, our husband, and our children who are constantly watching and learning from us...
Two great books for you to read to greatly help you with ideas to get or maintain an amazing intimate marriage, are "Red Hot Monogamy - Making Your Marriage Sizzle" by Bill and Pam Farrell, and "Intimate Issues - Conversations Woman to Woman" by Linda Dillow and Lorraine Pintus.
From Red Hot Monogamy
"Couples need T.I.M.E. together. Here is what we see as a minimum time commitment you should have together just to maintain your relationship:
"Couples need T.I.M.E. together. Here is what we see as a minimum time commitment you should have together just to maintain your relationship:
Ten to twenty minutes to talk together ALONE every day.
Invest in a weekly date night (or date lunch or breakfast) together for at least 4 hours (takes a couple hours to emotionally connect and leave some time for love making).
Make a monthly "day away" policy. At least once a month spend 8 - 12 uninterrupted hours together to reconnect. You can spend time doing things you BOTH enjoy (exercising, relaxing, errands, etc.), and be sure to have the house or your bedroom alone for some red-hot monogamy during this special time together.
Escape quarterly (or at least biannually) for a 48 hour weekend, and you can keep a special marriage treasure box to save up money for your special times together."
Invest in a weekly date night (or date lunch or breakfast) together for at least 4 hours (takes a couple hours to emotionally connect and leave some time for love making).
Make a monthly "day away" policy. At least once a month spend 8 - 12 uninterrupted hours together to reconnect. You can spend time doing things you BOTH enjoy (exercising, relaxing, errands, etc.), and be sure to have the house or your bedroom alone for some red-hot monogamy during this special time together.
Escape quarterly (or at least biannually) for a 48 hour weekend, and you can keep a special marriage treasure box to save up money for your special times together."
From "Intimate Issues"
Mind our mind! God gave us our minds with the expectation that we are to rule them - uproot weeds of past bad sexual images or attitudes, and renew and transform our minds with Scripture teaching on wonderful exhilarating marital love. "Set your mind on the things above, not on the things that are on the earth" (Colossians 3:2) "Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind" (Romans 12:2). Memorize Scripture and ask God to open your mind and feelings to these and other seeds from Scripture...
"As a loving hind and a graceful doe, let (my) breasts satisfy you at all times; be exhilarated always with (my) love. "(Proverbs 5:19)
"His mouth is full of sweetness. And he is wholly desirable. This is my beloved and this is my friend." (Song of Solomon 5:16)
"I am my beloved's, and his desire is for me." (Song of Solomon 7:10)
"His mouth is full of sweetness. And he is wholly desirable. This is my beloved and this is my friend." (Song of Solomon 5:16)
"I am my beloved's, and his desire is for me." (Song of Solomon 7:10)
Meditation sends the roots of Scripture down deep as you personalize what you've memorized and pray it back to God. For example you can meditate on Proverbs 5:19 by praying... "God, thank Your that You say that I am to be like a graceful and beautiful deer to my husband, that my breasts are to satisfy him at all times. God, show me how to be a creative and sensuous lover to him, how to use my breasts, my body to give him pleasure. I want him to be intoxicated and exhilarated with my skill as a lover."
Let you mind go and appreciate and meditate upon the manliness of your God-given lover and husband! Shulamith, a biblical example of a Godly and sensuous wife, used her mind to shift into sexual gear. She had placed a storehouse of treasured erotic memories in her mind and pulled them out reliving them. She is thinking about her lover, Solomon, in very sensuous ways. Listen to the start of her beautiful words, and then read them and the Song of Solomon in your Bible, asking our Lord to open up and renew and transform your mind...
"My beloved is dazzling and ruddy, outstanding among ten thousand. His head is like gold, pure gold; his locks are like clusters of dates, and black as a raven. His eyes are like doves, beside streams of water, bathed in milk and reposed in their setting. His cheeks are like a bed of balsam, banks of sweet-scented herbs; his lips are lilies, dripping with liquid myrrh. His hands are rods of gold set with beryl; his abdomen is carved ivory inlaid with sapphires. His legs are pillars of alabaster set on pedestals of pure gold; his appearance is like Lebanon, choice as the cedars. His mouth is full of sweetness. And he is wholly desirable. This is my beloved and this is my friend, O daughters of Jerusalem..." (Song of Solomon 5:10-16)
Parenting Tip - remember what our boys and girls need most
Boys (and Men!)- want to feel respected, believed in, and encouraged in their individual abilities, and fear being inadequate, failures, disrespected, and appearing weak and powerless
Give your sons (and husbands) unconditional respect and believe in them even in their mistakes. Give words and body language of honor, and recognize their efforts and successes. Give them opportunities to rise to the occasion - believe in, trust, respect, and empower them!
Give your sons (and husbands) unconditional respect and believe in them even in their mistakes. Give words and body language of honor, and recognize their efforts and successes. Give them opportunities to rise to the occasion - believe in, trust, respect, and empower them!
Girls (and Women!)- need to be loved, accepted, and feel special - known pursued and enjoyed for their loveliness inside and out, and fear not being lovely, unique to others, rejected, talked about, not included, and invisible
Build in your daughters (and wives) confidence from being loved and accepted because she is special on the inside (even as you know all her "stuff"). Tell her repeatedly how special and beautiful she is and build her up constantly. Girls especially need Dad's words of encouragement, words of pride, special time together, and always being there for her.
Build in your daughters (and wives) confidence from being loved and accepted because she is special on the inside (even as you know all her "stuff"). Tell her repeatedly how special and beautiful she is and build her up constantly. Girls especially need Dad's words of encouragement, words of pride, special time together, and always being there for her.
Divorced Families -
http://www.ourfamilywizard.com/ - online service helps divorced families keep children's schedules straight and helps to brings peace a lot sooner in children's lives - allows parents to input their schedules, coordinate days adn swap visitation days, costs $99/year
On a personal note, my former husband Jim and myself and Bruce continue to meet once a month at our church TPCC (Jim is not a member but frequently attends). We meet after a service to discuss schedules and any upcoming issues or tips, and usually suggest something in our current Bible study to bring up in the next month with our children. This has been great to work to be good co-parents of our children, and to keep our children knowing that they are being cared for and discussed.
Faith
My Friday Bible Study
We are studying David and Bathsheba, and the many opportunities and crossroads David had to avoid his sins of unfaithfulness and murder. We must daily examine our many decisions that can be crossroads to tremendous sin. Remember that sin will take you farther than you ever expected, and cost you more than you ever expected to pay...
My Weekly Small Group
We are going through the book of John, about 20 verses at a time. This has been great to not just read a book from someone else about Scripture, but to develop the discipline to read the Bible itself - our God's words and love and teaching written for me and you! As we read the Bible, we ask God to help us see and learn, "What does it say?", "What does it mean?", "What does it mean to me?" - to see the principles and application to me. For example, Principle=Jesus came to save all people...Application=who have I written off?...
Martha in our small group commented that whenever she and her husband and children are planning things, she always says or thinks at the end of it all..."if the Lord allows" or "if it is in the Lord's will and plan".
We are going through the book of John, about 20 verses at a time. This has been great to not just read a book from someone else about Scripture, but to develop the discipline to read the Bible itself - our God's words and love and teaching written for me and you! As we read the Bible, we ask God to help us see and learn, "What does it say?", "What does it mean?", "What does it mean to me?" - to see the principles and application to me. For example, Principle=Jesus came to save all people...Application=who have I written off?...
Martha in our small group commented that whenever she and her husband and children are planning things, she always says or thinks at the end of it all..."if the Lord allows" or "if it is in the Lord's will and plan".
Our Church - Trader's Point Christian Church (http://www.tpcc.org/)
Our minister Aaron is starting a series of sermons "Gods at War", which is exposing idolatry as the number one threat to our walk with God, our marriages, our finances, our work, and everything. We at first thought believe we can easily live the first commandment, "Have no other Gods before me". However we must daily be on guard to keep our lives in balance to live out this commandment. There is a false god under every sin. Sin starts with a good thing (like for example sports, being a good parent, money, looking nice, work) but then you want it too much and make it an ultimate thing. We need to call out our false gods, and "But for me and my household, we will serve the Lord". Aaron suggests you ask yourself and your family these 7 questions...
Our minister Aaron is starting a series of sermons "Gods at War", which is exposing idolatry as the number one threat to our walk with God, our marriages, our finances, our work, and everything. We at first thought believe we can easily live the first commandment, "Have no other Gods before me". However we must daily be on guard to keep our lives in balance to live out this commandment. There is a false god under every sin. Sin starts with a good thing (like for example sports, being a good parent, money, looking nice, work) but then you want it too much and make it an ultimate thing. We need to call out our false gods, and "But for me and my household, we will serve the Lord". Aaron suggests you ask yourself and your family these 7 questions...
1. What are you most disappointed with in your life?
2. What do you sacrifice your time and money for?
3. What are you most worried about?
4. Where do you go when you are hurt?
5. What makes you mad?
6. What do you dream about?
7. Whose applause do you long for?
2. What do you sacrifice your time and money for?
3. What are you most worried about?
4. Where do you go when you are hurt?
5. What makes you mad?
6. What do you dream about?
7. Whose applause do you long for?
We all worship something, and we must daily choose who we will worship and serve. What does the God of the universe say about you?
My prayers for you and your family to have a wonderful blessed healthy November!
Dr. Lisa
My prayers for you and your family to have a wonderful blessed healthy November!
Dr. Lisa
