Making Your Healthy Plans Stick, Cardio for For Bad Knees, Teaching Your Children Sexual Values

I so hope and pray you are enjoying the end of your Summer, and all our children are enjoying a great start to school! I was so blessed to pick up my 9 year old Annika from a Spirit-filled week at Camp Allendale last week, visit my parents in Fort Wayne, and attend a wonderful Cavalier dog party at the Warsaw home of the breeder of our Penny (the black and tan Cavalier shown in the picture seeing her ruby mother again).

This blog I am going to write tips for all of us to make our healthy goals and plans stick, and finish my suggestions on teaching children sexual values. Eric gives great teaching on doing cardio exercise for people with bad knees.

Making Your Healthy Plans STICK!

Do you wonder why you a make a definite plan to exercise more, eat better, sleep more, pray more, stop smoking, lose weight, or take your vitamins and then don't do it? The American Heart Association (AHA) recently researched this topic and found specific habits and strategies that helped people make their healthy plans stick. They also found that developing a healthier lifestyle (healthy diet, regular physical activity, and losing weight/getting to a better weight) can increase an average Americans' life expectancy by SEVEN YEARS!

Set Smart Specific Goals

People who set definite goals are much more likely to adhere to them. Just deciding to lose weight or lower your cholesterol are too general, but deciding to lose 1 pound per week or eating more healthy fruits and vegetables are much more realistic and attainable. Goals that focus on specific behaviors (such as exercising 30 minutes three times a week or setting out your daily vitamins for the upcoming week or eating a healthy fruit or vegetable with each meal or drinking 2 glasses of water with each meal, or praying every am for 3-5 minutes before you get out of bed) are even better because you are more in control of them and can see your progress.

How Dr. Lisa/Northside Family Care/Eric can help? See us to identify your own needs and specific goals. We work together with you to set smart goals and focus on what you can do.

Monitor Your Progress

After you have your specific goals, you need to know how well you are doing. Monitoring yourself increases your awareness and progress toward your goals. This can be as easy as writing down your foods or workouts in a journal or electronically. Your frequency in doing this really matters - you need to track often. Monitoring is very important and a proven key to healthy lifestyle behavior change. The AHA states that studies show when people track their food, they lose TWICE as much weight as those who don't self-monitor their food intake.

How Dr. Lisa and Eric can help? We can review your journals and tracking, and help give you ideas on any adjustments you need to make. We are also working to develop some trackers for your use.

Find Support

The AHA found that people who had more frequent and longer contact with others (doctors, trainers, support groups) had more success in changing and maintaining their healthy lifestyle habits. This contact can be in person, telephone, or email/Internet and helps the person to be accountable and adhere to their program.

How Dr. Lisa and Eric can help? We can see you in person to discuss and support your efforts, and help you identify other areas of best support for you. We are working on some ideas to support you by telephone or electronically.

Get Feedback

Feedback is very important to help you understand your current level of performance and set further realistic goals to improve. People who receive feedback more often are reinforced and more successful in adopting their habits.

How Dr. Lisa and Eric can help? When you see and consult us with your trackers, we can give you feedback to congratulate what you are doing and help make suggestions on what to improve or change.

Believe in Yourself

Confidence in yourself and your own ability to reach your goals, will help you achieve your healthy lifestyle habits. Programs that help your confidence and belief in yourself and in your abilities achieve much more lasting benefits and results. How can you boost your confidence? By far the most effective way is by achieving a short and simple goal.

How can Dr. Lisa and Eric help? We will help you set your at first short and simple goals and tracking to help you build confidence and momentum to continue for the long term. The first goals can be very short and simple - like exercising each day for 10 minutes, drink 1 glass of water each morning, eat a healthy vegetable each dinner, or thank God each morning before you get out of bed.

Learn From Others

When you watch or observe someone performing a healthy behavior that relates to your own goals, they are modeling to you that these things work and that you can do them too (like exercising, choosing/cooking healthy foods, drinking water before each meal, moving past a slip-up). Programs that include modeling have higher success rates of long term healthy lifestyle behavior change. This modeling can be done in person, via videos, or even through discussions.

How Dr. Lisa and Eric can help? We can do this in person by meeting with us, and we do it in our blogs here - in videos and discussions. We will continue to do even more!

Accept Setbacks

It is normal to occasionally miss or deviate episodically from doing the goal behavior, like miss some exercise times, or meals with a healthy fruit or vegetable, or a week with a pound weight loss, or tracking. A person being aware that this is normal and expected can actually help prevent relapse or episodes of not doing the goal or giving up a goal. Instead of expecting perfection all the time, programs that teach people that setbacks are normal and can be overcome will result in greater success!

How Dr. Lisa and Eric can help? No one can be perfect. We recommend working to at least an 80/20 rule, where you follow your outlined goals most of the time, but allow for occasional indulgences and rest days too. We can give you resources, tips, and tactics to help you plan for possible setbacks and recover from them.

Family & Faith - Parenting Tips continued from the great book "Sex - More Than a Plumbing Lesson", by Amy Scheuring (teaching your children sexual values)

Sex teaching and your younger children -

Proper timing is crucial. Saying too much too early can introduce ideas prematurely, but waiting too long can leave your child ill-prepared for the battles they will face in our culture (ignorance is not the same as purity). While you are spending time with your children, opportunities will arise for healthy discussion. When children ask questions about sex, be sure to answer them as accurately as you can. A pregnancy or even baby animals can give you the chance to say "I want to answer any questions you may have about babies, love, and marriage."

Make sure to protect the wonderful innocent years of childhood by being a gatekeeper and set reasonable boundaries for your children. Take the TV out of your child's room, closely monitor his access to Internet, be very careful what friends' homes they spend time at and the rules of those homes, and load up your home with classic children's books and videos.

Your child's changing bodies are opportunities to teach and assure them, and explain that our bodies are designed for holy purposes. 1Corinthians 6:19 "Your body is a temple of the Holy Spirit."Teach them about proper respectful dress and good and bad touch - the area our bathing suit covers is private and personal and they need to reject any kind of touch that feels "wrong" or "mixed up."

Teach about your body as a gift from God. Remind them how they would feel if their one big birthday gift was already opened and used. Their body is a gift from God, and inside it is their sexual purity or also called virginity. It is a wonderful gift, and there will be times you are curious and tempted, but don't open the gift! It is a gift you can only give one person, and that is your husband or wife after you get married. That moment is part of the wonderful plan God has for your future and is certainly worth waiting for!

Road maps of Relationships -

Ask your children what they are looking for in a relationship, and you will likely get things like trust, honesty, acceptance, love, commitment, fun, good communication, and respect. Then ask them what attracts them to notice or want to date a girl or boy - likely things like body, popularity, clothes, hair, and teeth. Teach them that they must understand that attraction and relationship are not the same thing. Attraction takes 3 or 4 seconds, but relationship takes months and even years. Sex does not help reach the goal of a good relationship, but in fact actually puts things so out of proper order that they may never reach the joy that a healthy relationship will bring.

Show your teen a quarter you can find in your dryer and one in mint condition in a sealed plastic case whose value increases each year. "Advise them that many teens treat their virginity like that of a quarter they can find in their dryer. They let people touch it, spend it, and use it. Rather than gaining in value, it becomes worn, common, and cheap. The sealed coin is beautiful, valuable, and rare, just like sexual virginity."

When your teens ask how far can you go, teach them to think about the goal of a good relationship and ask themselves: Is this activity increasing communication? Are we building trust? Are we having fun or is this getting too serious? How much can I save for marriage and to please and honor God?

Teach your children the basic rules about proper social behavior - good manners and etiquette rules - like looking adults in the eyes and shaking hands, men acting honorably - opening doors, being the first to ask the girl out on a date, and calling and meeting her parents. These basic rule about social behavior give kids much needed self confidence in tough situations.

Fulfilling Your Destiny -

"You are a chosen people, a royal priesthood, a royal nation, a people belonging to God." Romans 8:14-17. Teach your children they have a royal identity and God has wonderful plans and adventures that only they can fulfill by training with and following God. Instilling our teens with that sense of purpose, identity, and destiny gives them a reason to hold themselves to a higher standard. Encourage your children to be the people they want to become. He who is faithful in they little things will be given responsibility for much more (Matthew 25:21). Teach your children that in our culture often you cannot avoid the first look at a scantily dressed person or bad Internet pop up, but you can avoid the second look!

http://www.truelovewaits.com/ - purity pledge commitment information

http://www.silverringting.com/ - purity pledge programs

Great author C.S. Lewis said it this way: "Good and evil both increase at compound interest. That is why the little decisions you and I make every day are of such infinite importance. The smallest good act today is the capture of a strategic point from which, a few months later, you may be able to go on to victories you never dreamed of."

Next blog I will cover suggestions for relationship building and entertainment, setting reasonable rules, and as the author suggests - giving our B.E.S.T!

Eric's Tips

Cardio for People with Bad Knees

By

Eric Walden

Having bad knees is an excuse for some, while others finds ways around the pain in their knees. I’ve said numerous times that I love exercise and fitness because it’s not a one size fits all. Each individual can tailor their workout to themselves. What is unique about cardio machines is that they will help you target different areas on your body or help you achieve goals in different ways. Everyone has different problems when it comes to knee pain. Each person has to figure out what works best for them. But there are a few things that one must consider when choosing the proper cardio machine.

The first question you ask is, Will this hurt my knees. The answer could be yes or no depending if you have ever used the machine before. If you have used (fill in machine name) and your knees have hurt afterwards then I’d avoid that machine. No sense in keep on doing what you already know will hurt. Next ask yourself does the impact hurt or just standing on them for long periods of time. Knowing the answer to these 3 questions will help you determine which machine(s) you will use.

Weight bearing machines are best for burning more calories. But at the same time if standing for 30 minutes or longer hurts your knees then don’t do it. Use a machine that you sit down. Use a progression to help keep your knees from hurting. Start out on a weight bearing machine for 10 minutes then move to a seated machine for the rest of your cardio session. Each week try to increase the time on the weight bearing machine. Always do the weight bearing machine first. Your muscles and joints are stronger in the beginning and won’t get sore or hurt as fast. The recumbent bike and upright bike are good for bad knees. Make sure you have the seat set right or it can make the problem worse in your knees. I know for me I have to be careful on an Arc trainer not to take the incline up past 7 or my knees hurt after. You have to use the machines a couple of times and keep switching up the settings until you find a range that doesn’t hurt. I loved the workout that the Arc trainer gave me to I kept working out on it trying to figure out how to utilize it without being in pain every time. You may have to come to the conclusion that you can’t use certain machines.

Cardio possibilities & routine for home - coming soon!

I always tell beginners or people recovering from injury to take it slow. There is no need to conquer the mountain in one day. Even if you only do 10 minutes and then rest for 10 and start up another session of 10 minutes. You are doing something which is better than nothing. You are building endurance and muscle strength by doing this, so eventually your body will be able to sustain a a longer workout. But don’t rush yourself to do something you’re not ready for. Listen to your body and plan ahead to succeed and not get hurt worse.

The minimum recommendations for cardio are 30 minutes 3 times a week. It is okay to start out with 3 ten minute sessions. Gradually work yourself up to a full 30 minute session without stopping. Sometimes adjusting the intensity will help you achieve your goal of a harder workout rather than increasing your time. Here is a link to an article that talks about most exercise machines that you will find in homes or regular fitness clubs. http://askthetrainer.com/best-cardio-machines.html

Have a great week. If you have questions or need help designing your workouts please email me at eric_walden@waldospersonaltraining.com or call me at 765-404-7343.

Remember the healing power of God! I pray that you can imagine your physical body filled with the healing, loving light of God, and give over to God all your concerns and envision each cell renewed - every cell of our being is alive with the energy of God. I pray by shifting your thoughts to God's higher power, you feel instantly connected, and envision radiant health in your body this very moment - you feel stronger and more alive, renewed and energized!

Thank you so much for caring about and working on being your healthiest with your special and amazing God-given body. I am so proud of you! I wish I could give you all hugs right now, so I will in my mind and heart and prayers!... I pray you just got my hug!

Dr. Lisa

Back pain, Eric's Tips on Designing a Home Gym, Teaching Your Kids Sexual Values, 15 Love Rules For Men

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!

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 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.

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

Excel For Life, Eric's Body Weight Exercise Routine, Parenting Tips-The Big Rocks, Prodigal God

Greetings and Blessings! My family and I were so blessed to have a large Wolf family reunion last weekend! My wonderful Dad is Don Wolf, and his extended family enjoy a reunion the first Saturday in December every year. This year we added another reunion for the 160th anniversary of the Wolf farm and homestead in Fort Wayne, IN. The picture on the left is in front of the house today, and is Ned Wolf (age 79), Maxine Wolf VanHorn (age 88), and Don Wolf (age 81). The picture on the right is their brother George Wolf in front of the house in 1918 (George died 10 years ago at age 82). The top picture shows the whole reunion last weekend, including the house's original tin roof on the very top (160 years old!).

This blog I updated my "For Your Health" sheet to be more concise. If you are feeling bad or having problems in any way, you need to review these aspects of your life and make any needed additions (and if assistance is necessary, seek help from me, family/friends, and especially God). Eric has a great 30 minute aerobic strength training exercise routine (the video is a shortened version performed by your ever thankful doctor - for her outstanding trainer, patients, family, and Lord!). In Family and Faith I reviewed a great hour talk about parenting from last week's North American Christian Conference here in Indy, and my church sermon series on the prodigal son, "Prodigal God".

Excel For Life!

If you are feeling bad or having problems in any way, you need to review these aspects of your life and work hard to make the needed changes or additions! Read my blogs or articles about these topics listed under the Dr. Miller tab on our practice website.

Water - drink 1/2 or your body weight in ounces every day, and extra after exercise

-no other liquid is particularly good for you except green tea (and this only in addition to the water above)

-clears your body of toxins, and helps significantly with pain, fatigue, allergies, sleep, and much more!

Food/Diet - the first four are the healthiest!

Vegetables (rich in vitamins, fiber, and low in fat)- eat a wide variety and at least 3 or more servings/day

Fruits (rich in vitamins, fiber, low in fat)- eat a wide variety and at least 3 or more servings/day

Whole-Grains (rich in fiber, vitamins, and some protein, and low in fat) - rice, oats, quinoa, amaranth, buckwheat are the best (gluten in wheat, rye, and barley can cause and worsen many problems in many people) - 3-6 servings/day

Legumes (rich in protein, fiber, omega-3 fatty acids, minerals, and low in fat)- beans, lentils (seeds from pods, like chickpeas), and peas - eat 2-3 servings/day

Meat & Dairy - best to be organic and range-free (to avoid added hormones and antibiotics and toxins) & Nuts & Seeds (high in fat, rich in protein and omega-3 fatty acids)

Common food triggers for migraines, arthritis,allergies, & others = dairy products, wheat, citrus fruits, corn, caffeine, meat, nuts, tomatoes, eggs, great book "Foods That Fight Pain", by Barnard

Exercise - at least 30 minutes aerobic exercise 5 days/week, and weight training 30 minutes twice/week, make sure to plan at least this much in each week - making it a priority like a shower and brushing your teeth, and no TV until you exercise!!!

Quality Supplements - required for our health - our food is often not the healthiest and comes from over-farmed nutrient deplete soil, remember by putting out your weeks worth of vitamins each Sunday (maybe just in a coffee mug in your kitchen)

Vitamin D3 for everyone - at least 1000iu/day in summer and 2000iu/day in winter (and is fat soluble weekly dose can be taken once a week) - for our bones, brain, immune system, cancer prevention, hormones, and more, those with conditions at risk need blood blood test to determine required supplement (may need up to 10,000iu/day)

Omega 3 Fatty Acid for everyone - 700-1000mg/day of EPA/DHA (and up to 4000mg for high cholesterol/triglycerides)- to decrease inflammation and for brain, joint, and cardiovascular health

Quality Multivitamin for everyone - helps give a boost to all vitamins and minerals and helps for energy and cancer prevention - take with iron if pregnant, anemia from iron deficiency, or heavy periods

Calcium especially for all girls and women - a well absorbed common calcium is Citracal w D (calcium citrate) - at least 1/day, and for women at risk and most all smokers 1 in am and 2 in pm (and a better calcium for bone building in those at risk is our Calapatite w MCHC which has more bone specific minerals)

Aspirin 81mg coated - best for everyone over age 60 unless contraindications, and for smokers over age 40

Other Common Vitamins - Vitamin C (1000mg, and doses up to 5000mg/day for short periods) can be added during colds, allergies, antioxidant; Zinc can help the immune system and especially men as they age with their testosterone; Iodine can help thyroid and metabolism

-certain vitamins can be tested in the blood, and I can perform a zinc taste test and Iodine spot test free in our office

Sleep & Balance & Boundaries - at least 7-9 hours sleep/night, and strive for balance in your life and keep your priorities in line each day and even moment (for me mine are God and husband/children first) - our life is like a boat and if you fill it too full of even good things you will sink!

Faith - can give you identity, direction, guidance, power, and all the fruit of the spirit for each day (love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self control - my prayer for you each day!) - I read a little daily and pray am, meals, and pm, go to church Sunday am, small group Thursday pm w my family, and woman's Bible study Friday am to keep me directed and centered (and often pray and memorize Bible verses during my jogging!)

Maintain your best weight - this helps your blood pressure, cholesterol, mood, endurance, joints, asthma, heart attack and stroke and diabetes and cancer prevention and more!

Tips for weight loss - 2/3 of your plate should be the healthy veggies and fruits (and change your diet to include lots of the first 4 food groups without any added fat), exercise aerobically at least 1/2 hour EVERY day, eat on a smaller plate, eat at least 3 small meals a day and especially don't skip breakfast, do not drink calories (juices have a lot!), don't eat a big meal late and try not to eat after 7pm (can brush your teeth after dinner), eat fruit as a dessert or small amount of dessert/dark chocolate right after meals, drink at least 2 large glasses of water before eating ad eat slowly chewing each bite 20-30 times, journal your food and calories on a good free website or application like http://www.sparkpeople.com/ (and people who journal lose 2x as much weight as those who do not - explains the success of Weight Watchers), 8 calories/lb body weight/day should make you lose a pound a week (and even more with exercise), get a buddy to team with you in your efforts, and strongly consider a gluten free diet (I have a patient Keelan who has lost 50 pounds over the past year on this - she could not lose weight with near perfect adherence to the above directives until eliminating gluten and has so much more energy)

-consider and get help for psychological problems hindering your weight loss (often a history of abuse gives one a fear and avoidance of looking better

-see me or your doctor if you do not have much success after a month of good effort, because you may need thyroid blood tests, a general physical and review of your diet, the above supplements and iodine test, a good trial of a gluten free diet, and some can have extra help by a weight loss medicine Adipex

Body Weight Exercise Routine
By
Eric Walden
This week's workout is another body weight routine. It can be done a couple of different ways. In the video we just stuck to 12 repetitions of every exercise. Twelve repetitions were done on both legs on all single leg movements. The other way is to time yourself and do each exercise for 30 seconds. I like this way better sometimes, because your mind is not stuck on a number and you can just go. Some exercise you may complete more than on others and that is okay. The key is to push yourself.
Jump Squats with a 1/4 turn:
Perform a basic squat touching your finger tips to the ground. This insures that you are going down far enough. The key is to bend the knees and not the just the hips. When you get tired on this exercise most people will just bend over and forget to bend their knees. If you can't perform the jump that is okay too, go ahead and do the 1/4 turn. This helps break up the monotony of the exercise.
Reverse Pull-ups:
I know you all probably think I love this exercise and well...I do! I also like regular pull-ups but most people don't have a pull-up station at home or they can't even do a single repetition. So this is a great alternative to a regular pull-up. This exercise is tough, so use your legs to assist. As you progress and get stronger you can straighten your legs using more of your body weight to perform the exercise. You can even go as far as placing your legs on a bench to get the full effect.
Single Leg Squat:
Use a broom stick or something to help you with balance if you need it. Using a dining room chair is a great gauge for how low you should go. You will have one leg that is a lot stronger than the other. I tell my clients to start with the weaker leg then end with the stronger one. This is more for mental aspect because when you're tired and want to quit the stronger leg will help push you through.
Side Crunches:
A great exercise to work on the "Love Handle" area. To simplify the exercise just use your upper body to crunch. Using the upper and lower body is a harder way of completing the exercise.
Side Lunge to Back Lunge:
On this exercise make sure when performing the side lunge to keep the back leg straight and let the foot fall on its edge. This helps with the transfer of weight to the lunging leg. If you can don't touch your foot when transferring from the side lunge to the back lunge. This helps work on the balance aspect of lunging.
Leg Raises:
Place you hands underneath the small of your back if you have back problems or need some assistance with this exercise. Having your hands out to the side increases the difficulty.
Push-up to side Plank:
Make sure when rolling into the plank that you look at the ceiling. This shifts your body weight to the obliques. If you don't you won't get as much out of the exercise. Ladies you can perform a modified push-up if you want (i.e knees down) then move up to a regular push-up position to perform the side plank.

Keep up the hard work!!! These exercises routines are not easy. So don't stop doing them because they are hard. The more you do them the easier they get and when that happens it means you are getting in better shape.

Also starting August 2nd I am running a Biggest Loser Challenge. I will be running it out of the Cardinal Fitness on 146 and St. Rd. 37. It is 8 weeks long and the cost is $600 per person. It is 3 days a week, Monday, Wednesday, Friday at 6 am to 7 am. You do not have to be a member to join the Challenge. Two people may join as one and split the cost and the sessions. Prize to be determined for the greatest percentage lost.

If you have questions please email at eric_walden@waldospersonaltraining.com or call me at 765-404-7343. I would love to sit down talk with you and help you reach your fitness goals.

Family & Faith

Parenting Tips - from lead minister Randy Garis, from North American Christian Conference

Parenting is made up of hundreds of thousands of interchanges with your children (like sand), but he says if he could do it all over again he would focus & get distracted less on the grains of sand and hang on much tighter to the 2 big rocks... What does your child believe about their own identity? Do you and they know their identity? In Genesis 1, man is made in God's own image - we are made after His (God's) kind and made in His nature, both male and female. I am the shadow of God. Randy related about the toys in Toy Story with the word Andy on them - they were so proud that they were Andy's and knew their identity... We have God stamped on and in us - we are God's! This is the number one thing we need to pass on to our children - the truth about their identity.

Big Rock #1 - You are deeply and unconditionally loved from newborn and forever. You have worth and value just because you exist. You are made in the image of God and are the only thing on this earth that will be eternal. There is nothing you can do or not do to make me love you more or less. You have worth and value just because who you are. You cannot fail and be loved or valued less, and you cannot achieve anything that will make you be loved or valued more. There is nothing you can do to increase or decrease your value and worth. You have value and worth because you are the shadow of God. Repeatedly establishing this in your child makes your child's (and ours) heart so peaceful. Pray over and say to your children this blessing every day.

Big Rock #2 - Because you are deeply loved, you will have grand adventures, great ideas, and live out big dreams. Lift your child's eyes up repeatedly to give them idea of great plans God has for them. There are great adventures and dreams from God to live out and dragons to slay!

No matter what happens or what someone says, then your child's heart and soul are content and solid with these core values. They know to their deepest being that nothing cannot change the value of who they are (example of taking a $100 bill and wad and spit and soil it and it is still worth $100 - because the people who gave it its value still give it its value). Our value was established by someone else, the creator of our universe. Do you now your worth and value? Or do you keep wanting something else and more from the outside world? God tells us you are not bits of plastic or of this world - My name is written on and in you and you are my shadow. Then I give you great dreams and plans to live out!

Our children (and we) all leak, so our children need to be constantly reminded about their identity and God's unconditional love and these 2 big rocks. We and our children need to be around people and church who remind and show us this.

Randy asks these questions...

1. Do you believe these things of the two big rocks about yourself? Do you have unfinished business in your own life you need to work on? Don't use your kids to fill the own whole in your chest-drug user

2. Is your message consistent? He wishes this weren't so - but it takes 20,000 steps to climb a mountain but just 1 step to fall off... Consequences of one bad conversation are profound and can undo a zillion great conversations. Children believe what they feel comes from your deepest emotion - so when you lose your temper or yell or cut them down, they will believe and hold much more from that interaction. We do not have the luxury of bad conversations... We need to many times each day be saying things like - I so love you, You are great kid, I am so happy God honored me by putting you in our house, You are the only child I wanted and couldn't wait to take home from that band performance., I love you forever and no matter what.. Randy states that if these conversations are not common and daily in your house, you are carrying around a lot of your own baggage that you need to work on yourself! Proverbs 12:18 "Reckless words pierce like a sword, but the tongue of the wise brings healing."

3. Do you believe in their worth and value even though they are very different in temperament and interests than you? Do you really want to get to know them, spend time with them, and value and praise their differences and uniqueness?

4. Do your children believe that you speak more about their worth and value than you do about their failure? And when did you stop saying good boy or bad boy, and instead say good choices or bad choices? (Son, you made a really bad choice AND you mean the world to me and God and we believe in you always)... Say a blessing over your child each day in person or on phone reminding them that they are loved by you and God no matter what, and that they can live out their dreams. This makes sure the big rock always stays big rock, since we continually leak.

5. Have you learned how to really listen? (Draw me the picture of your life today or what happened.) If Randy could do his parenting over again, he would teach less and listen more.

6. Are you emotionally available? If your work, house, hobbies, or TV has kidnapped your emotional availability consistently, you have robbed your children.

Randy encourages us to have people praying for our parenting and have wise experienced parents around to help us. And that we must constantly know ourselves and teach our children about the truth of our identity!

Faith - Prodigal God! - lessons from the Prodigal Son (Luke 15:25-32) about God's amazing grace!, from a 3 part sermon series at my church in June, http://www.tpcc.org/

"prodigal" - means extravagant; reckless; radical

Younger son - radical arrogance - interested only in what he can get, and then is broken and repentant, didn't deserve grace but is model of us all with God's prodigal grace

Older son - radical religious moralism, and felt since he worked he was deserving, impressive on outside but unfinished on inside

The sons father - extravagant and recless grace and is the model and representation of our awesome God, runs to meet his lost son, humbles himself, forgives and restores

Our prodigal God - He wants to be our father, He always forgives and wipes away our sin, He makes us clean and holy and restores us, He will always receive us back, He wants relationship and to wolk with Him, He sees into our hearts, He humbled himself for us

We are saved by grace. Are we prodigal with our grace, and is our default set to grace?..

With my prayers and hugs for you and your family!

Dr. Lisa

Summer Camps for Kids, Asthma, Eric's Dumbbell Complex Routine, Faith

Greetings to all of you who care for and love our precious children, our treasures from God! I want to lead off with this blog's Parenting Tip - please look into and work your hardest to send your children to a great faith and value-filled summer camp. Their experiences at camp can instill in them such faith and love and values that they will remember and grow from it the rest of their lives (many of our friends in our Life Group with church recall their camp experiences as the closest they have ever felt God). The above picture is from my daughter Annika's 2009 week long camp at Camp Allendale (http://www.camp-allendale.org/) in Trafalgar, IN, and my son Brendan went to the 2010 High School Wilderness Camp with Rainbow Christian Camp (http://www.rainbowcamp.org/) in Converse, IN.

Annika heard about the camp at church, had not stayed away from family before, and did not know anyone going to her camp last year. She had a terrific time, learned so many invaluable life lessons, and this year wants to go to 2 camps - she will attend a camp at Rainbow in July, and Camp Allendale again in August.

Brendan, age 15, did not at all want to go to a camp, but Bruce and I and my former husband Jim were a team together and told him he had to go to the Rainbow High School Wilderness Camp (our trainer Eric had gone to that camp when he was in high school and loved it). After a week in Arkansas with 12 other kids his age (and leader and 2 adult chaperons) canoeing, hiking, and climbing/repelling and with absolutely no electronics (no phones, watches, devices, or books except the Bible), he came home last week telling us of his great times and thanking us for the experience and making him go!...

Asthma

Asthma may develop at any age, although the majority of people are diagnosed in childhood. There is often a strong family history of asthma or allergies. Asthma can be very mild in some people, and vary to the extreme of severe and life-threatening (and even death) in some people.

Definition - a reversible inflammatory disorder of the airways, often triggered by allergen exposure, exercise, and cold air

Diagnosis - is based on 2 key elements

1. History or presence of respiratory symptoms consistent with asthma - wheeze, cough (typically worse at night), and/or shortness of breath (that are better with a bronchodilator like albuterol)

2. The demonstration of variable airflow obstruction (by formal pulmonary function testing or in office or at home peak expiratory flow measurement=peak flow).

Other conditions which may simulate asthma - post nasal drip syndrome (can cause upper airway wheeze-like sounds), gastroesophageal reflux disease (GERD), post-viral cough, habitual/psychological cough, vocal cord dysfunction, panic disorder, cough from ACE inhibitor blood pressure medicines, COPD (emphysema), and congestive heart failure

Treatment & Management

1. Monitoring of patients with asthma - symptom assessment and office/home monitoring with peak flow meters

2. Patient Education - learn how to monitor their symptoms and pulmonary function, and use their medicines

3. Controlling triggers - this can help decrease need for medications, and patients need to be aware and decrease trigger exposure - like allergens at home, workplace, daycare, or school, indoor allergens (dust mites, animal dander, molds, cockroaches) and respiratory irritants (tobacco smoke, wood smoke, cleaning products, perfumes, air pollutants) - consider formal allergy testing

--be aware of conditions that can worsen asthma - like sleep apnea, GERD, obesity, rhinitis/sinusitis, vocal cord dysfunction, and depression/chronic stress, and medicines that can worsen asthma (like blood pressure beta blockers and aspirin in some people)

4. Medicine Treatment - the goal is to minimize symptoms, reduce the chance of bad outcomes (hospitalizations or loss of lung function), and minimize adverse effects from medicines

-inhaled medicines can be taken in metered dose inhalers (some can be used with a spacer for younger children) and in aerosolized nebulizer breathing treatments

Treatment depends upon the asthma severity- from intermittent asthma (symptoms less than 2 days/week, and usually just needing a rescue inhaler=short acting bronchodilator as needed), mild persistent asthma (symptoms greater than 2 days/week-usually treated with a low dose inhaled cortisone or Singulair), moderate persistent asthma (symptoms daily-usually treated with a medium dose inhaled cortisone and long acting bronchodilator or Singulair), and severe persistent asthma (symptoms throughout the day - usually treated with a high dose inhaled cortisone with long acting bronchodilator and Singulair, and often additional medicines)

Rescue Inahlers - short acting bronchodilators

- all asthma patients need to have one available when/if needed for cough/wheeze/shortness of breath flares, and can be used a maximum of 4x/day for not longer than 1 week, and if needed 4x/day for more than 1 day you must see your physician

- only brand name metered dose inhalers are now available in the U.S. because of regulations that they need to be ozone friendly - Proventil HFA, Ventolin HFA, ProAir HFA, and Xopenex HFA, the least expensive available is a small size Ventolin HFA which you can get only at Walmart and Target pharmacies, and if needed due to cost, you can get generic ones at www.medisave.ca

- generic albuterol solution is available for nebulizers (and brand name Xopenex is also available for nebulizers)

Daily Controller Medicines

Inhaled Glucocorticoid (cortisone)-the most potent anti-inflammatory agents available for asthma treatment, and rinsing the mouth is required after using to avoid developing thrush/yeast infections

-Flovent

-Pulmicort

-Qvar

-Asmanex

-Azmacort and AeroBid

Inhaled Glucocorticoids with Long Acting Bronchodilators

-Advair (available in a powder round inhaler, or HFA inhaler)

-Symbicort

Long Acting Bronchodilators-must be used only along with a cortisone inhaler

-Serevent

-Foradil

Leukotriene Receptor Antagonists-these decrease infammation and bronchoconstriction

-Singulair

-Accolate

Chromones-decrease the early stages of asthmatic response/infammation

-Cromolyn (availabe in inhaler and nebulizer)

Theophylline-has both bronchodilatory and antiinflammatory properties, but can have irritating and serious side effects, and requires blood tests to keep the blood level adequate (want 5-15mcg/ml)

Oral Glucocorticoids(cortisone) - a short 7-10 day course can be required for asthma flares, or rarely for long term asthma control

Eric's Fitness - Dumbbell Complex Routine

by Eric Walden

eric_walden@waldospersonaltraining.com

http://www.waldospersonaltraining.com/

Family & Faith

Marriage Tips - from "Red Hot Monogamy" - Couples need T.I.M.E. together. Below if what the authors feel you need as a minimum time commitment you should have with your spouse 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.

Faith

Lessons so far from my woman's Bible study - we are doing Beth Moore's "Esther - It's Tough Being a Woman"

+It's tough being a woman in another woman's shadow... Esther trusted in God's providence and followed Him and worked to fulfill her God-given destiny.

+It's tough being a woman in a world where beauty is a treatment... We must understand and believe in God's teaching that true beauty is incorruptible - it is the beauty of our heart dedicated to God. Beth keeps an index card on her nightstand with 3 verses that she reads almost daily to remember and claim this beauty from God - Col. 2:10, Song of Solomon 7:10, and Psalm 90:17.

+It's tough being a woman in a mean world... Beth discusses that meanness always has a history, always perceives a threat, catches like a virus, but is curable through our Lord -Romans 12:17-21 - do not repay evil with evil, but do what is right and live in peace, do not take revenge but leave this to God's wrath, and "Do not be overcome by evil, but overcome evil with good."

Prodigal God - understanding our reckless extravagant God of grace and the core of the gospel, based on the teaching in Luke 15. My church, Trader's Point Christian Church, just finished a 3 week sermon series on this, and I will review in my next blog.

My prayer - God please give me zero tolerance for meanness, and quit competition. Thank you that we never have to measure up, since Christ took this for us all on the cross. Thank you that I am already accepted by God with all my brokenness, and am inspired to follow Jesus!

Hugs, Dr. Lisa

Healthy Gluten-Free & Organic Food Tips, Dr. Lisa in Eric's Max Workout, Sons

Happy 80th Birthday Mom!

My wonderful Mom, Virginia Wolf celebrates her 80th birthday this summer! Most of the women in our family got together last weekend to celebrate by eating and shopping well, and staying overnight together at a downtown hotel (my Mom and most of my family live in Fort Wayne, IN). We thank God for an awesome time together, and I cried at the end of the weekend - we will just have to do again soon! The top picture is a photoshop pic my daughter Christina made for the party including the immediate women in our family (daughters, granddaughters, and 2 great-granddaughters), and the bottom one is after dinner last Saturday night. (And I am so happy that I was able to take my thumb splint off last week!)

This article I will write about tips from my patients Shelly and Karen and my husband Bruce on how to switch to gluten-free and organic (Shelly switched 2 months ago and feels so much better and finally can lose weight - has lost 10 pounds with the same amount of exercise and no more irritable bowel/stomach/colon issues that she had for years; and Karen just switched a month ago and has lost 6 pounds and has less fibromyalgia/migraine pain). Eric made a video of me doing the Maximum Effort workout. Please call him if you need an excellent personal trainer (and Purdue grad like me) - he has some openings now (eric_walden@waldopersonaltraining.com, 765-404-7343). He and my son Brendan are gone this coming week at Rainbow Christian Camp - their high school out of state trip - canoeing and caving and hiking (Eric as an adult chaperone!).

Healthy Gluten-Free & Organic Food Tips

From my patient Shelly

"First I would like to share a website http://www.gnowfglins.com/, which stands for God's Natural, Organic, Whole Foods, Grown Locally, In Season. And I have found a great book by Alicia Silverstone; "The Kind Diet", which is a vegetarian diet but also a wonderful source of information. This book explains how food is processed and where it comes from. Through my journey I have learned a great deal regarding the sources of our food. Which is why I have chosen to try to buy organically and locally. I have not taken the plunge to become a vegetarian, and in the book it talks about the superhero diet--which is pretty extreme. I have cut out all red meat and pork but I still eat chicken and turkey. I also suggest watching "Food, Inc" (you can borrow it from the library or watch it on youtube). The documentary goes behind the scenes into our countries farms and processing plants. I was horrified at what I learned. I will only buy meat that is cage free, hormone free and no antibiotics. My local Farmers Market has a variety of local meats and also Trader Joe's is a great place too.

So Here is a typical day for me:

Morning--Atkins shake and take all my vitamins & supplements

2hrs later--piece of fruit & a small amount of nuts (almonds are best)

Lunch--Cup of Greek Yogurt with fresh blackberries and blueberries

afternoon snack--fruit and vegetable smoothie

Supper--grilled tilapia with steamed zucchini and wild rice and mushrooms

dessert--a small piece of 70% dark chocolate. (I use the darkest chocolate I can find for my sweet cravings)

When I am on the go I always have with me nuts, dried fruit, strips from Trader Joe's (no sugar added) and plenty of water. I Never eat at Fast Food Restaurants!!!!!!! Brown rice noodles and corn noodles are good pasta, but need to be made al dente (otherwise they get mushy faster than those made with wheat).

When planning to go out to eat, I look up on the web for restaurants have gluten free menus. I also have an Iphone which helps with planning while I'm out. Also for Grocery shopping I have a Gluten App that is full of ingredient of info. I have cut out all high fructose corn syrup, processed sweeteners, artificial flavorings and preservatives. It takes longer at the grocery store but it is worth it. A great cookbook is "1000 Gluten-Free Recipes" by Carol Fenster, and she also has several other books about how to go gluten-free.

This journey has been a wonderful experience with guidance from our Lord. I have never felt this good about taking care of my body and family!! My health has improved by leaps and bounds!!!!! and I no longer suffer everyday with stomach pain. My girls are now more aware of the kinds of food they are eating and making great choices independently!!!!!! I can't thank you enough for opening this door for me. I do believe that God surrounds us with his love through relationships. He can take care of our needs if we surrender!!! Thank you!!!!

Shelly"

Tips From Karen - these are gluten free foods she has liked - Edward & Sons (Brown Rice Snaps), Gen Soy (Soy Crisps), Annie Chun's (Black Pearle Rice, Sprouted Brown Rice, Multigrain Rice - are good with chicken, veggies, and a little toasted sesame oil), Cream of Rice, Blue Diamond Natural (Almond Breeze Vanilla Unsweetened), Moody Meats (http://www.moodymeat.com/)

Tips from Bruce, my husband

-we all love the great food delivered weekly by Farm Fresh Delivery, and you can easily choose each week online what you want with even added things like meat and milk/cheese from Trader's Point Creamery, coffee, and many gluten free products (http://www.farmfreshdelivery.com/)

-from Costco, Crunchmaster Multigrain Crackers - gluten free

-plant your own garden, and we even have strawberries in our front flower bed

-a local woman from Labanon, Victoria Wessler writes a blog about growing and buying local organic foods, http://www.goinglocal-info.com/, and a couple other links, http://www.localharvest.org/, and http://www.indychef.blogspot.com/ (and from Costco magazine, http://www.celiacdiseasecenter.org/, and www.mayoclinic.com/health/celiac-disease/DS00319, http://www.rockli.com/ )

Eric's Fitness Tips: Max Cardio Workout with Dr. Miller!

Family & Faith

Marriage Tips - from "Simple Secrets Couples Should Know", by Bob & Emilie Barnes

Secrets to Romancing Your Wife

*Help your wife wash her hair.

*Cuddle up in front of a roaring fireplace (no TV, no children, and no phone)

*Bring home and watch her favorite movie.

*Write "I love you" on the bathroom mirror with a piece of soap.

*Take your wife's car to be serviced.

*Call your wife from work just to tell her you love her.

*Give your wife a kiss and thank her for all she does to make home so warm and fun.

*Write down five things you love and appreciate about your wife. Sign and date it, and then give it to her. She'll love it.

Secrets to Romancing Your Husband

*Write your husband a thank-you note just for being him-self. Place it under his pillow.

*Fly a kite together.

*Wash and vacuum his car until it sparkles like new.

*Recognize his sock and underwear drawer.

*Wash and iron his dress shirts that need attention.

*Give him a shoulder, neck, and back rub.

*Shine his dress shoes.

*Run an errand for him today.

*Take his clothes to the cleaners.

*Surprise him with tickets to a game or a movie that he'll enjoy.

Parenting Tips for Boys - from "Bringing Up Boys", by Dobson

Father & Sons - pray diligently for your sons and daughters; read the first 5 chapters of Proverbs, where King Solomon gives fatherly advice to his son

Modeling- "I'd rather see a sermon than hear one." Boys watch their dad intently, noting every minor detail of behavior and values. If a dad is honest, trustworthy,caring, loving, self-disciplined, and God-fearing, then his boys will be influenced by those traits as they age. He needs to be an oak tree - a man of strength and integrity. Your boys and girls need to see you doing what is right, especially when it is inconvenient to do so.

Specific Instructions - dads need to transmit to their sons, especially about girls and women - Tell your son he may never hit a girl under any circumstance; he must protect girls if they are threatened; he should walk on the outside of the sidewalk near the car; he must open doors for girls and women and help them with their coat; teach him to stand in formal situations when a woman leaves the room or table and when she returns; on a date he must knock on the front door and introduce himself and shake hands with eye contact-be the initiators of dates-pay for her food; and stress sexual abstinence and a very very slow progression of physical touch-tell your son not to take anything that doesn't belong to him ESPECIALLY the moral purity of a woman - sexual morality is not just right and proper: it is one of the keys to a healthy marriage and family life. If a man treats a woman like a lady, she will respect him and treat him like a man.

"I strongly urge fathers to tell their teenage and college age boys that girls are incurable romantics, and that it will not be enough for them as husbands to be successful in their professional pursuits. If they are going to have strong marriages and families, they must reserve time and energy for the marital relationship, talking together and treating each other as sweethearts."

Mothers and Sons

Moms need to reach out and physically touch their boys if they want to get their attention, and give messages in short bursts. Boys, just like most men, are not listening much of the time! The quality of early relationships between boys and their mothers is a powerful predictor of lifelong psychological and physical health. Spend time developing the bond between mother and child in the preschool years. Then in the school age years the presence of parents is very beneficial at four key times during the day - early morning, after school, dinnertime, and bedtime. When that regular contact is combined with other shared activities between parents and kids, the most positive outcome is achieved. Adolescents whose parents ate dinner with them 5 times per week or more are the least likely to be on drugs, depressed, or in trouble with the law. Parental involvement is key, and family mealtimes continue to be great settings in which to impart the truths of our faith. As the blessings of the day are recounted, children see evidence of God's loving faithful care and then importance of honoring Him with times of thanks.

Dr. Dobson also encourages us moms to facilitate the access of children to their father, and for us to talk regularly with our sons. Work hard at keeping the lines of communication open. Explore what your children and spouse are thinking and feeling. Especially seek out and target your boys, because they can often be concealing a cauldron of emotion.

Faith

Psalm 63:6

"I think about you before I go to sleep, and my thoughts turn to you during the night." (- and I will rest more peacefully!)

Remember to go to bed praising God for His goodness. This lays the groundwork for gratitude, thanksgiving, and praise in the morning. Recalling His goodness motivates you to trust Him for the future, to be honest and admit your need for Him, and gives you hope for the day to come, and helps you turn to Him quickly no matter what may arise.

With my hugs and prayers for all you so very special wonderful gifts from our Lord and for your families,

Dr. Lisa

Eric's Max Effort Workout, Adrenal DHEA Hormone, Raising Sons & Daughters

Happy Memorial Day!

This is my daughter Annika and my nephew Sheriff Bryce Wolf in Annika's third grade class last week. My deepest thanks to him for teaching her class about his profession and answering all their many questions on his day off! (And my deepest thanks to Annika's terrific teacher Mrs. Hunter and to all our wonderful dedicated teachers. Please help them out and help in school as much as you can!) Annika was the student of the week last week in her class and was allowed to invite a guest speaker. Bryce was her 1st choice, and she feels his job is much more interesting than any of her parent's jobs!

Are you aerobically exercising at least a half hour 5 days a week? Are you watching any TV or non work related activities on your computer? Then you have plenty of time to do the aerobic exercise. God gave you a wonderful body and you need to exercise and care well for it! Do not turn on the TV or computer until you have exercised. You must make exercise a priority and plan each week ahead to accomplish it... You and your health will thank you! Eric gives a great workout routine below that he planned and had me and my husband and son do last week when he trained us (and there is another great routine that he filmed me doing on my blog last month that you can alternate between). I recommend you calling Eric to hire him (or another excellent trainer like him) to get you started well and keep you going!

Eric's Fitness Tips

Max Effort Work out
By
Eric Walden

Here is a great workout that takes only about 20 minutes. It is a max effort workout. Meaning you only do each exercise once, but you leave nothing left in the tank after each one. Make sure to record the number of reps you do for each exercise. This way you can keep track of your progress. At the bottom I will put some alternative exercises. The only equipment you may need is a pull up bar. These are easily purchased at Wal-Mart or Target for $20, the kind that goes in the doorway. Keep a water bottle handy during this one, I told Lisa to keep the cap off too for easy access. This one is just as much about the heart muscle as it is about the muscles you are working.
I have room for new clients over the summer. So please email me or call to set up an appointment. eric_walden@waldospersonaltraining.com or 765-404-7343

Each exercise is to be done for 50 seconds. All out effort is required. You get 10-15 seconds rest in between each exercise.

Max Effort Workout
Date & Reps - journal the date and # of reps to chart your and even your family progress!
1. Pull ups
2. Prisoner Squat with Jump
3. Mountain Climber
4. Jump Lunges
5. Clap Push-ups
6. Bicycle crunches
7. Dips
8. Lunge Front to Back
9. Side Crunch with leg raise
10. Burpees

1. Pull-ups – self explanatory, but there is a way to this without a pull-up bar. Using a broom stick place the broom on two chairs leaving a gap in between the chairs. Lying flat on the ground line your chest up with the broom. Then using an overhand grip grab the broom. Keep your body tight pull yourself up so your chest touches the broom. The key here is keep your abs engaged to keep your body straight.
2. Stand with feet shoulder width apart and clasp hands behind the head, squat down and upon rising jump. It doesn’t have to be an all out jump, just jump.
3. In a push-up position jump feet in and out keep your hands in place. The key here is keeping your hips down. If the hips rise it takes away from the exercise.
4. Basically doing a normal lunge but upon standing back up you are jumping and while in the air move feet from front to back and vice versa. For first time clients I let them hold onto a bar for additional help.
5. Do a normal push up but thrust your body in the air and clap and return hands to position be for you fall. If you can’t do clap push-ups do regular push-ups. I had Lisa’s husband us a bosu ball and as he came up he pulled the bosu off the ground. Still getting the impact of a clap push up but less dangerous.
6. Bicycle crunches- everyone has done these. Make sure the breath on this one. I tend to hold my breath when doing this particular exercise.
7. Dips- You can use a bench or even a chair to perform this exercise.
8. Lunge front to back- this is a stationary lunge, but instead of just going forward, use the same foot and do a front lunge as you stand up swing you leg behind you and do a backward lunge. Use the same leg for 50 seconds then switch legs.
9. Side Crunch- staying on your side crunch up and bring your knees up to your elbow. It takes a little coordination to perform this exercise.
10. Burpee- From a standing position squat down placing hands in a push-up position and jump both legs back into a full push- up position then jump both legs back to the front then stand up. Repeat.

Adrenal Hormone Natural Supplement DHEA

DHEA is secreted by the adrenal glands (small glands above the kidneys which secrete many of our hormones). It is the precursor for the synthesis of more than 50 hormones, including estrogen and testosterone. DHEA has also been shown to stimulate the production of insulin growth factor-1 (IGF-1), a hormone which stimulates anabolic metabolism, accerates muscle growth, inmproves insulin sensitivity, and enhances energy production.

Production of DHEA peaks during the mid-20s, and then begins a progresive steady decline with age, and declines with increased stress. Low levels have been in some reports associated with common diseases of aging (hypertension, hypercholesterolemia, type 2 diabetes, and osteoporosis), loss of muscle mass, memory/mood/energy problems, vaginal dryness, and decreased libido/sexual dysfunction,\ among other things.

I consider checking DHEA blood levels in patients with hormone problems/issues or patients with chronic nonspecific problems (especially chronic fatigue). When cost of the test is an issue, I often recomend a trial of this inexpensive supplement. The most common dose is 5-10 mg dissolved under the tongue or vaginally. The uses I especially consider DHEA for are decreased libido, decreased energy/mood, and vaginal dryness.

Family and Faith

Parenting

Daughters -"MOM'S Everything Book for Daughters" by Becky Freeman

Chapter "Beauty at What Price?"

We need to constantly remind ourselves and especially our daughters that God made us each uniquely beautiful exactly the way we are and there is not another girl exactly like us! The right guy when we are dating will be attracted to our inner and outer beauty at the right time without any premeditated sexy moves. Hollywood and our culture images of beauty in women are not real and are psychologically dangerous to girls, so limit as much as possible those TV, computer, or magazine images. What can you do to help your daughter feel good about herself physically?

-focus on what is important - values, character, and behaviour - much more than looks

-don't communicate your own weight concerns with your daughter

-let her know weight gai during puberty is not only natural but important for healthy development (and regular periods)

-keep your coments positive and realistic

-stress health and fitness as a family (don't single just one child out) - eat regular healthy meals, have healthy foods and snacks, eat (slowly) when hungray and stop when you are full, and exercise daily

-have no tolerance for teasing

-appropriately touch and hug our daughters as we verbally approve of their iner and outer beauty

-remember even our very pretty girls are insecure

"Tell your daughter that, "You are lovely and, truly , your beauty is a pleasure to behold. But I want you to read this line from Marmie and know that what I most cherish in you is the beauty you carry inside your heart. And these are the things God cherishes most in you as well.""

One of the most profound statements mother can make to her daughter comes from the movie "Little Women" when Marmie is combing her daughter's lovely hair, "I only care what you think of yourself. If you feel your value lies in bing merely decorative, I fear that someday you might find yourself believing that's all you really are. Time erodes all such beauty. But what it cannot diminish is the wonderful workings of your mind - your humor, your kindness, and your moral courage. These are the things I cherish so in you."

Write this quote out for your daughter on a pretty piece of paper in very nice handwriting or nice font from your computer, and suggest she keep it somewhere where she can read it often or at least occasionally!

Memory verse to have her w

rite out or type as a reminder of her truest, innermost beauty, 1Peter 3:3-4, "Don't be concerned about the outward beauty that depends on jewelry, or beautiful clothes, or hair arrangement. Be beautiful inside, in your hearts, with the lasting charm of a gentle and quiet spirit which is so precious to God."

Sons - next blog!

Faith

Remember His greatest comandment is to LOVE - the joys in our lives as well as the testy's, foes, and fars. If I (or you) harbor any resentment or hatred toward just one individul in the world, by that much I am separated from God... Phillip Yancy says in his book "What's so Amazing About Grace", that we only love Jesus as much as we love the person we like the least...

With my hugs and prayers,

Dr. Lisa