Once Upon a Thigh: December 2008
Table of Contents Letter from the Editor

I hope you have had a wonderful Thanksgiving and that you will have a Christmas filled with Joy and Peace. The New Year is always exciting: new goals, new you. Congratulations to so many people who have lost weight: Kim T. 12 lbs., Susan J. 35 lbs. Elaine N. almost more than I can count-44.6 lbs. Way to GO, ladies. Please let me know of your successes, and also trials with weight loss. Remember to have a goal over the holidays of maintaining your weight, don't worry about losing.

I will continue to write the newsletter each month but we will not continue with the monthly meetings. I think they have served their purpose. I would be happy to write each of you individually. Please feel free to write or call if you have any concerns or questions. E-mail ladlecarol@yahoo.com or call at the office 356-6185.

I will be retiring Dec. 17, 2009, so let's make this YOUR year for a Healthier you. That includes a yearly exam, mammogram if you are 40 or older, DEXA scan if you are 45-50 or older, and colonoscopy if you are 50 or older. Don't forget the eye and dental exams also. We can measure your body fat with a special machine in the office. We will be hiring next year a female to take my position. I will make sure she is wonderful and you will all like her.

When my husband and I retire, we plan on traveling the United States visiting our children and then put our papers in for a mission in the fall of 2010. I really worked hard this last month with exercise and gained 3 lbs-all of it muscle. Remember muscle weighs more than fat. So the scale is not necessarily the best indicator of your health.

Last month we had a great talk with Elaine N. about her struggles and successes with weight loss. I think I will get her to write a short part each month for our newsletter. What do you think?

Cholesterol
Fish oil is an important staple of your diet. I know you don't want to smell like fish. There are some brands that are better than others. We have found that the brand Rexall or Nature's Bounty (I think both are found at Walmart), seem to fit that requirement. If you purchase one and then keep burping up the fish, the pill is rancid and I would return it to the store where you purchased it originally. Take one gram each day of Omega 3s. The omega 3s found in fish oil may reduce inflammation and other factors that cause heart problems.

Plastics
There is a possible link between plastics containing bisphenol A (BPA) and diabetes and heart disease. BPA is used to make hard polycarbonate plastics…used for some baby bottles, reusable water bottles, etc. Surprisingly, it's even used to line some metal food cans.

How can you identify polycarbonate plastics? These usually have the number 7 in the recycling triangle. Not all 7s are polycarbonate, however. The only way to know for sure is if the letters PC are on the product or packaging. The softer squeezable plastic bottles used for bottled water do not contain BPA. Look for recycling codes 1,2, or 4 (polyethylene) or 5 (polypropylene). Better yet, use glass.

Estrogen and GERD
Women on estrogen are more likely to suffer from reflux (that is heart burn). That is because estrogen relaxes the lower sphincter that allows more gastric acid to come up the esophagus.

Better Homes and Gardens
This magazine is starting a 12 month series on Women's Health and weight loss. It might be worth an investment for a years subscription. I will be featuring information each of the next 12 months.

Hope to Cope
I found a great short article in Remedy magazine on hoping your way to happiness. Men and women were recruited by Ohio State University to take part in group therapy learning how to hope. The participants were invited to develop a plan or blueprint during the 8 week trial of what they wanted their life to be-what dreams they wanted to come true and then to work towards those goals. What was the result? People felt happier. At this time of year, let's determine the type of person we want to be in 2010 and the work towards that goal. You will be successful. I have no doubt about it.

How Much is Enough?
We have all heard that walking 30 minutes a day five times a week will strengthen your heart, even cause new brain cells to grow and lengthen your life. Wonderful, however, it is not enough to lose weight. Two hundred and one overweight women were all invited to limit their daily calories to between 1,200 and 1,500 calories. Then they were assigned to groups based on activity level and intensity of exercise. After 6 months, women in every group had lost 8-10% of their body weight, but they couldn't keep it off. At the end of 2 years the average participant had lost only 5% of their starting weight. Those that lost at least 10% of their starting weight (included 25% of the women), were successful because they exercised about 275 minutes a week. This is less than one hour a day for at least 5 days a week. So keep up the good work and make any changes to achieve the NEW YOU you are hoping for.

I am looking forward to hearing from you. Let's work together and be successful.

-- Carol

Don't forget to tell a friend about Once Upon a Thigh!