Vegetarian Diets, Beat 5 Exercise Excuses, Romance Killers

Beautiful blessed Fall! This is a picture of our family in Indiana with our 2 "adopted" (sponsored) Kenyan children, Cynthia and Consolata. We began sponsoring them in early 2009 through CMF International (Christian Mission Fellowship International, http://www.cmfhopepartnership.org/). Our church, Trader's Point Christian Church, partners with other churches and CMF food, shelter, education, and God's teaching to the Bondini slum in Nairobi, Kenya. We sponsor them monthly financially and pray for them continually (and may get to meet them someday on a mission trip to Kenya). With Christmas quickly approaching, please plan and teach your children to give as Christ teaches us to give - consider sponsoring one of God's so needy and special children, along with gifting your time and talents to your church and local helping organizations (like Wheeler Mission, Salvation Army, Lebanon's Caring Center, and so many more). My nine year old Annika started thinking about her Christmas list in the car today on the way home from her soccer game. I discussed with her that we first need to think and plan about how we will serve and give back as our Christmas gift!

This blog I will discuss vegetarian diets, how to beat 5 common exercise excuses, and romance killers in your marriage. Next blog I look forward to seeing and hearing about Eric's new Snap Fitness gym!*** Also, please fax to me at my office any good legume recipes you have so I can include in an upcoming blog (fax 621-1680)-Thanks!!!

Vegetarian Diets - for Adults and Children

Vegetarian diets vary according to the degree of avoidance of foods of animal origin. In the strictest definition, a vegetarian diet (or vegan diet) would only consist of grains, fruits, vegetables, legumes, and nuts. The less restrictive vegetarian diets are: semivegetarian (just do not eat red meat but occasionally eat chicken and fish), lactoovovegetarian (eggs=ovo and dairy=lacto are consumed, but no meat), lactovegetarian (milk and milk products are consumed, but no eggs or meat), and macrobiotic (whole grains are emphasized and animal foods are limited to white meat or white-meat fish once or twice a week). A vegetarian diet is associated with lower risks of obesity, diabetes, coronary heart disease, and high blood pressure.

***I have been doing a lot of reading and research into diet and nutrition. I feel the most reasonably accomplished diet is semivegetarian - focusing on healthy vegetables and fruits (AT LEAST 5 servings/day made the priority), healthy whole grains (much less wheat/gluten), much more legumes and less meat (organic if at all possible), some organic dairy products, and 1/2 body weight in ounces of water/day. Dr. Neal Barnard has 2 excellent books, "Foods For Life" and "Foods That Fight Pain".

Growth in Vegetarian Children

With adequate meal planning and dietary variety, vegetarian children grow in the normal range and are generally leaner. However attention to the mentioned nutritional considerations below are a must, especially during periods of growth. Also, if an adolescent suddenly decides to become vegetarian, they need to be watched for development of an eating disorder (like anorexia or bulimia).

Nutritional Considerations

Energy - A plant-based diet has a high fiber and low caloric content which can provide a sense of fullness before an adequate amount of energy is ingested. This is very good for needed weight loss, but in growing children needs to be addressed with meals and snacks.

Omega-3 Fatty Acids - Vegetarian diets have plenty omega-6 fatty acids, but not omega-3 fatty acids (EPA and DHA), which are important for cardiovascular and joint health and brain development. If a vegetarian does not eat oily fish, then they need more foods with extra omega-3 fatty acids, like flaxseed, walnuts, canola oil, and soy.

Protein - Protein quality is determined by its amino acid composition. Animal food has all 9 essential amino acids, but plant-based foods are incomplete and don't have all 9. The addition of milk or eggs or soy can make up for this in a vegetarian diet, or eating complementary foods (like grains and legumes).

Iron - Iron from meat is better absorbed than iron in vegetables. Coffee and tea decrease iron absorption, and vitamin C increases it. Good sources of iron are fortified breads and cereals, legumes, green leafy vegetables, dried fruits, and soy products. Children who have rapid growth rates need increased iron, and if vegetarian should take an iron supplement.

Zinc - The zinc in plants is not as well absorbed as the zinc in meat and dairy. The best plant based sources are whole grains, legumes, wheat germ, and nuts. Children should take a well absorbed multivitamin with zinc, and children and adults can take a free zinc taste test in my office to assess their zinc needs.

Calcium - Adequate calcium throughout our lives is important to maintain healthy strong bones. Children over age 8 and adults (especially women) should consume 1300mg of calcium/day. Milk and dairy have the most calcium, along with fortified foods (soy milk and cheese and tofu, and fortified cereals and drinks), kale, mustard and turnip greens, broccoli, and dried figs. The best absorbed calcium supplement is calcium citrate (Citracal w D is one).

Vitamin D - We are increasingly aware of the vital need of our bones and immune system and bodies for adequate Vitamin D. Few foods contain vitamin D, except those fortified with it and fatty fish (salmon, sardines, tuna, mackerel). Sun exposure (without sunblock) to our hands, arms and face helps us manufacture and maintain our Vitamin D (fair-skinned need 15 minutes at least twice a week and dark-skinned 30 minutes at least 3 times/week). Most children and adults require a Vitamin D supplement, especially in our Indiana winters.

Vitamin B12 - Vitamin B12 is only found in animal based foods (meat, fish, eggs, dairy). Some foods are supplemented with B12, but vegen vegetarians should take a Vitamin B 12 supplement containing 6-9mcg/day (a well absorbed B12 supplement has cyanocobalamin as the active form).

Eric's Tips - will be back next blog!

Beat 5 Exercise Excuses - adapted from sparkpeople.com

Everyone has the same 24 hours each day, and you get the choice in what you prioritize. Exercise has to be one of your top priorities to get it done, just like taking a shower or brushing your teeth.

Excuse #1 - Too Tired

Actually even just a 10 minute walk boosts your energy for two hours, and a morning workout (not coffee!) can make you more awake and energized all day. Regular exercise helps you sleep better and helps regulate your sleep/wake cycles.

Excuse #2 - No Time

There are many things that waste your time during the day - like watching TV, surfing the Internet, and accepting phone calls from people you really don't want to talk to. Eliminate some of these and EXERCISE! You also can take your gym shoes and walk fast at lunchtime, or do the stairs at work for 10 - 15 minutes, or get up an hour earlier and work out, or tape your favorite TV show and watch while you do your treadmill or exercise bike.

Excuse #3 - No $ for gym membership or home equipment

Many gyms have a bare bones membership, or use Eric's Tips and sparkpeople.com, or borrow DVDs from your library. Jumping jacks, running in place, push ups, sit ups/crunches, lunges, and dancing can all be done in your home for no money!

Excuse #4 - Embarrassed by appearance

Buy a well fitting pair of yoga pants and T-shirt and sign up for a class designed for overweight people. Chances are that no one is really paying attention to you, and everyone has to start somewhere!

Excuse #5 - Too Down and Depressed

Exercise actually improves your mood by boosting your brain serotonin levels, and a Harvard study found that after 12 weeks of weight training, almost 90% of seriously depressed people no longer met the criteria for clinical depression. Being down can result from stress, and exercise is a proven way to relax and lower your stress cortisol (which also leads to the accumulation of abdominal fat).

We are all busy, and this makes us especially need to examine and properly choose how we want to spend our time each day. Avoiding exercise is telling ourselves and our children that our physical and mental health is not as important as TV, talking on the phone, or excessive out of control over-commitments... Stop making excuses - you can do it!

Family & Faith

Marriage - Romance Killers, from "The Book of Romance" by Tommy Nelson

1. Sin - Sin and harsh actions makes romance die.

2. Age - We must always focus on the inner beauty of our spouse, ourselves, and others. Outer beauty always ages. Focusing and reminding ourselves to gaze into the depths of our beloveds soul will make us more attracted and romantic. My husband Bruce repeatedly tells me he loves my wrinkles and the real me and beauty without any makeup. This gives me great inner freedom and tremendous feelings of love and value.

3. Forgetfulness - Romance dies when we forget how valuable and precious our spouse is to us and take each other for granted.

4. Laziness - Couple get too busy and over committed to spend the time to "love, honor, and cherish" and keep the romance alive. By design, intention, and discipline, love must be shown, honor expressed, and cherish displayed in attitude. Take the time and effort and thought continue to date each other and do things like write each other love notes, plan a special date, sit and hold hands, bring home flowers or a special gift, fix a special meal or dish, and so much more!

Don't let these 4 things descend upon and ruin your romance and marriage. "Discipline yourself for the purpose of godliness." 1 Tim. 4:7 Choose to be absolutely faithful to your spouse, choose to focus on inner beauty, choose to admire your spouse, and choose to make the daily effort to show your spouse how much you love, honor, and cherish them!.. You can do it, because as Christians we must always each day and moment remember that Christ dwells in us, and "We can do all things through Christ who strengthens us!" Phil.4:13

With my prayers and love and hugs,

Dr. Lisa

Eric's New Gym!, Dizziness, Cardio at home for Knee/Feet Pain, Teaching Your Kids Sexual Values

Welcome! I am so excited to announce that our expert trainer Eric Walden has just purchased his own gym this week - Snap Fitness, 11013 Allisonville Rd. Fishers, 594-1200! He is going to offer to my and Northside Family Care patients a 45 minute free fitness and exercise assessment with him and giving his recommendations. I will give you more details in my next blog - he and I are so excited to further continue our work together to get you your healthiest! I and my family have trained with him for the past three years, and have always been so impressed with his knowledge, skill, and results, and with him as a highly valued man with the utmost integrity and responsibility and personality. He has made my 16 year old Brendan into an extremely strong and talented football player, my son Nathan and daughter Christina much stronger and taught them how to weight train, and made my husband Bruce into a "ripped" 50 year old, and myself so strong and balanced at 50 - it is so much fun to be getting in better shape than ever!

The above pictures are of Brendan (far left #13, plays cornerback) at the first game in Zionsville's new stadium, and myself in our home gym. This blog I will discuss the diagnosis and approach to dizziness, finish my review of the book on teaching your children sexual values, and give great lessons learned from wonderful Christian counselor Jim Craig (317-471-0500 begin_of_the_skype_highlighting              317-471-0500      end_of_the_skype_highlighting begin_of_the_skype_highlighting 317-471-0500 end_of_the_skype_highlighting, or 317-769-5557) last week when we had a meeting with him after a significant disagreement this month between my senior at IUPUI daughter Christina and myself and Bruce.

Dizziness

Dizziness is a very common problem, and can be divided into four groups: lightheadedness (vague symptoms, can be feeling disconnected from environment), vertigo (false sense of motion, spinning sensation), disequilibrium (off-balance or wobbly), and presyncope (feeling of losing consciousness or blacking out). Below I will discuss the common reasons and treatments for each of the four types of dizziness, but studies show that a final reason is not found in 20% or cases.

Lightheadedness

-anxiety and depression are the most common causes, and treatment needs to be directed to help this

-medicine side effects and medicine overuse or substance abuse (alcohol or illicit drugs) can give this sensation, and treatment is by stopping or adjusting medicines and treatment for substance abuse

-hyperventilation is a cause (breathing in excess of need, and people often sigh, and can have associated chest pain, numbness, and bloating), and can be treated by breathing control exercises (and occasionally rebreathing into a paper bag) and anxiety control/medicines

-sometimes fever and sinus and ear infections can cause this symptom

Vertigo - problems with the inner ear are the most common causes of this and the most common causes of dizziness, about 30-40% of adults have some problem with this

-benign positional vertigo (usually no hearing loss, episodic, and can have spells of recurrent eye movements)-treated during episode with anti-dizziness drug Antivert (or can Valium) and if recurrent needs referral to otolaryngologist for physical therapy exercises and/or canalith repositioning (can view these head and neck exercises at http://www.youtube.com/watch?v=ZqokxZRbJfw&NR=1)

-vestibular neuritis (usually no hearing loss, persistent)-viral infection of the vestibular nerve and treated with oral prednisone over 3 weeks

-labrynthitis (usually hearing loss, persistent)-infection of the labyrinthine inner ear organs and treated with oral prednisone

-Meniere disease (usually hearing loss, episodic)- increased endolymphatic fluid in the inner ear and treated with salft restriction and/or diuretic water pills, and can be treated by injection or surgery by an otolaryngologist

-migrainous vertigo (usually episodic vertigo with a migraine and often more pain/discomfort with full light)-treated by migraine prevention and medicines

Disequilibrium - there are many causes of this

-medicine side effects are the most common cause of this, especially in the elderly (especially cardiac/blood pressure medicines, anti-depressants, muscle relaxants, anxiety and pain medicines, urinary and erectile medicines)

-stroke or TIA are the most life-threatening causes and are almost always associated with other neurological problems such as weakness/paralysis of one side of the body, problems speaking, and others

-sometimes ear infections can cause this symptom

-poor vision can give this feeling and can lead to falls

-Parkinson disease (along with rigidity and slow movements and tremor)

-lower extremity numbness (especially in diabetics)

-any musculoskeletal disease that can affect walking

Presyncope - usually a cardiovascular cause

-arrhythmias (heart rate abnormalities)

-heart attacks

-carotid artery extreme narrowing

-low blood pressure with change of position - if not caused by medicine or significant dehydration or anemia, may be treated first with non drug therapy (increasing water and salt intake, regular exercise, rising slowly from lying or sitting positions, sleeping with the head of bed elevated) and then if needed with medicines midodrine, fludrocortisone, pseudoephedrine, paxil, or desmopressin

-medicine side effects as above - especially cardiovascular medicines in elderly

Eric's Tips - Cardio at home for those with painful knees and feet! -
The feet are the base of operation for all movement. If you have pain in the feet then everything else will start having problems as well, eventually. Knee pain is what about 75% of all exercisers and even non exercise complain about the most. There are ways to do cardio that don't involve the loading the feet and the knees with your body weight. A pool is the best option for you or even a recumbent bike. But not all of us have a pool at home or have access to one. But since we are covering in home cardio we get to be a little more creative. I wanted to address an quick issue with a definition of cardio training. Most people when asked are you doing cardio? They immediately think of running, biking, or walking. But cardio is training of the heart and lungs. We can train the heart and lungs without doing the "traditional" forms of cardio. I like to use weights to train the heart. I don't need a treadmill or a bike to get a client winded. Just ask Dr. Lisa. :) Since our goal is low impact on the feet and knees here's what I suggest. Again like all my workouts that I give anything can be modified or adjusted to meet your needs. Please do not think that my way is the best for you. I don't know all your needs, issues, pains, and medical problems. So don't take these workouts as blanket statements of facts when it comes to your body. Make sure you are listening to your bodies needs, but also be willing to try new exercises and push yourself a little more than normal. Keep moving from exercise to exercise without stopping. That is the key to doing a "cardio" style weight lifting session. Set up your exercises before you begin that way there is less down time in between each exercise. Here are a few strengthening exercises first.


Warm-up by walking around your house or up and down stairs.3-5 mins.
Wall Squats with medicine ball (3 sets, 10–12 reps): Place 4- to 8-pound medicine ball between inner thighs and squeeze ball while extending (standing up) knees.
Isometric hip adduction (3 sets, 12–15 reps): Sit on one side, propped up on elbow, with top leg crossing over bottom leg and top foot planted in front of body. Flex bottom foot, tighten quadriceps, and lift bottom leg off floor 12–18 inches. Hold 7 seconds before lowering. An ankle weight can be added when more resistance can be tolerated while maintaining proper form.
Lateral step-downs (3 sets, 10–12 reps): Stand on one leg on 6- to 10-inch step. Keeping hips level, lower unsupported leg just short of floor surface by bending support leg’s knee. Push through heel of support leg to rise back to starting position.
Side Steps (3 sets, 60 seconds each leg): Standing on one leg reach out to the side (12-16 inches) with the other foot, keep your moving foot straight ahead, use quick movements. Your body should be slightly leaned forward for balance.
Step ups- (3 sets, 60 seconds each leg): Using the same step as the lateral step downs, step up using one leg to step up. The movement should be quick. This shouldn't put your knee in pain because the step isn't very high.
This should be a good start. Throw in any upper body movements as well. The exercises that are listed are going to help strengthen the upper legs to help relieve some of the knee pain. Here are some upper body movements that I would include in this workout.


Push-ups (3 sets, 15 reps)

Reverse pull-ups (3 sets, 15 reps) Get two chairs and place them about 4 feet apart and put a broom across them. Lay flat on the floor underneath the stick and with an overhand grip pull yourself up. Aim for the middle of your chest to touch the broom.

Shoulder Press (3 sets, 15 reps) Don't let your hands drop below your ears, this will help keep constant contraction on the muscles.
If you need help understanding the exercise please contact me. My contact info is eric_walden@waldospersonaltraining.com or 765-404-7343.

Family & Faith

Parenting - from "Sex - More Than a Plumbing Lesson" by Amy Scheuring

Marriage is a Covenant and Forever

Teach and remind your children that marriage is a permanent promise and covenant with each other and God, and God takes covenants very seriously! The marriage knot is tied in all circumstances-for richer, for poorer, in sickness and in health, and their is lifelong joy in knowing there is someone always beside you. Give your children a vision of the Godly marriage that is a love growing ever better and lasting a lifetime, like Coach Wooden. The author suggests encouraging your child to think and talk about the type of person he wants to marry someday, write a short vision statement about marriage, talk about couples you know who have gone through the good and the difficult (richer and poorer, in sickness and in health), and pray together for the person they will marry and their future marriage and families.

Relationships with Your Children

Spend as much time as possible with your teenage children, and make sure you are not on the phone or not actively ready to listen. Strive to have family mealtimes most days, meet your children at the bus, be available to chat later at night with your teens, and think of you unique children and how you can enter and be a part of their world for them. "Spending time does not always mean there will be conversation, but it does mean you are creating a place for it to happen" (and for my boys, it can mean occasionally watching a TV program with them that they like, even though I do not like TV at all). Praise and hug your children often (they need affection even though they may seem not interested), and as Tony Dungy says, "Hug them ever chance you get!".

Entertainment Choices

Studies show that the typical American child age 8 and up spends 38 hours/week consuming media, , and most report that TV is the primary source of information about sex!.. "So turn off the TV and pick up a hobby that interests your children - biking, training your pets, cooking dinner, playing ball, taking walks, making crafts, or even washing the car." Make a list of active entertainment choices for your family and do them, and schedule creative "dates" with your children on a regular basis and keep them.

Setting Rules and Guidelines

Healthy good boundaries and rules do not punish but actually protect our children. Studies show that 91% of girls who start dating at the age of twelve have sex before high school graduation, and the number drops to only 20% when girls do not date until age 16. The author' guidelines...

1. Determine some rules for dating far in advance - like no dating until age 16, and then they can never be alone together in a house

2. Be reasonable - make sure your standards are attainable

3. Be sure of definitions - make sure you and your child have the same meaning to dating or hanging out or getting friendly, etc.

4. Be in agreement with your spouse and/or other parents

5. Find things to say yes to - such as well-chaperoned social events/dances, extending a curfew for a special concert, and open your home to be a place their friends want to com

6. Don't apologize for the rules - setting rules is your job - you are the parent! and be confident and upbeat about them

7. Insist on and teach and model good manners - listening well when in conversation, opening doors for girls and women, leaving cell phone off or in a designated place when at home, doing chores and looking for opportunities to help each other, answering the telephone politely, shaking hands and looking in eyes of new acquaintances, no calling after 9 pm (and no calling boys unless specific purpose), appropriate clothing and appearance, etc.

8. Find others who share your family's rules and don't let other parenting styles get you down - seek others who set high standards for their kids

"Give your children our B.E.S.T."

-Build Boundaries ---have your children list 3 things they will never do and 3 places they will never go, have them always think: Where am I? What time is it? Who's in control? What is the plan?, and challenge you children to show affection without touch (but especially for boys not to say "I love you" because the power these words have on a young lady and if he truly mean it his next words should be "Will you marry me?)

-Establish Emergency Exits --- plan for unexpected emergencies (most date rapes occur because kids don't have an escape route, and need to plan to avoid alcohol, drugs, speeding, sex), a ride home, a cell phone, or a strong group of friends can provide ways of escape from potentially harmful situations- families can agree on a coded message that means they need picked up, like telling the people they are with they have to check in with their parents and then saying "What? I have to come home now?! Well. OK, let me tell you where I am."

-Set Standards --- setting high standards tells the world how you feel about yourself, and encourage your children to make a list of qualities they are looking for in a girl or boy

-teach your son that a man's strength and power are shown not when he acts on urges but when he resists those urges

-integrity is doing the right thing when no one is watching, and leadership is grown through the testing of our values

-Take your Time --- postpone dating as long as possible, and "as the wisdom of His plan unfolds over the teen years, fill the place in your child's heart that longs for acceptance, intimacy, and unconditional love"

Great websites, information, programs and help for parents and teens:

True Love Waits - a national program with built-in support - http://www.lifeway.com/tlw/

The Silver Ring Thing - shows abstinence in such a positive way that teens jump at the chance to wear the silver ring - http://www.silverringthing.com/

Counseling Tip from Christian counselor Jim Craig (471-0500, or 769-5557)

God says we have to "hate our parents and brothers" to follow Jesus, because we need to always be aware that we are ADOPTED... We are all adopted, and our real Dad and Mom are not our biological parents. Our real Dad (and Mom) is God! So we, and especially our children who are from divorced parents, need to always ask ourselves what does our real Dad/Mom want us to do in any given situation or decision or action. Jim also talked about the meaning of " Honor" - it is a weigh and measure term. So "Honoring your Father and Mother" as God directs means to look at their character and attributes, and accept and keep what is gold (good), and set aside those things that are not the best.

Marriage Tips - from "The Book of Romance" by Tommy Nelson

Keeping Romance in Your Marriage

"Come, my beloved, let us go forth to the field; let us lodge in the villages. Let us get up early to the vineyards; let us see if the vine has budded, whether the grape blossoms are open, and the pomegranites are in bloom. Then I will give you my love."

Song of Solomon 7:11-12

From this you can tell Solomon and his wife practiced the secret of lifelong romance - they continued to court and date!

Men - God calls you to lead in the area of romance and desires you to be romantic - you are capable of romance! You can express charm, romance, and affection - start with what you know and then work hard with God and the Spirit's help to learn and grow and continually be creative.

Men and Women - with the Spirit work hard to be spontaneous and unexpected! Romance is largely rooted in the degree of spontaneity you as a couple forever cultivate. Flirt with each other, do different things, and your youth and passion will be rekindled. (Words of wisdom to especially women and men - if your mate is being spontaneous with a date or activity try your hardest not to turn them down! ***Tip for this weekend - take your spouse out to Symphony on the Prairie this weekend - my husband Bruce and I are going to Buddy Holly and Friends tomorrow night!

Continue to date each other throughout your marriage - Set aside specific times to be together, and do not let anything take priority. Be a good listener, attentive, and well dressed for your special times together.

Reflect upon and remind yourself often to really appreciate the manliness or womanliness of your mate on the outside and their beauty inside!

*Next blog - factors that kill romance

My hugs and thanks and prayers for all of you so very special people!

Dr. Lisa

PS. I just purchased a small prayer journal that I take into all my office visits with me to write down your prayer requests so I can pray over them. Please let me know if you have special prayer requests!

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