Once Upon a Thigh: December 2009 |
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Table of Contents
How grateful that I do not have to put this newsletter to bed for the last time. Madison Women's Clinic has hired another NP, Rebecca Jeppesen. She will begin 4 days a week in January and would love to continue my tradition of writing Once Upon a Thigh. Thanks, Becky. I received this email from a dear friend and was waiting to share it with you on my last newsletter day: "I just thought I'd share with you that my weight in February was 186, and today it is 157. Thank you for changing my life and introducing me to the IR diet and a healthier way of life. In turn I have picked up the love to exercise, teach exercise classes, and have helped many others join with me in setting weight loss goals. I still plan on loosing 19 more pounds to reach my original goal. My end prize is a new wardrobe and further education to certify in exercise training and nutrition so I can continue to help others. I just want to say Thank you. This Thanksgiving I am most thankful for this positive change and direction in life. Thank you for caring enough about my concerns to help make the initial steps to live healthier and happier. Thank you so much for all you do." Needless to say, this is one of the reasons retirement is a little more difficult than I had expected. It is the bitter sweet experience we often hear about. I know I made the right decision, but it will be a tender one when I leave the office as a nurse practitioner for the last time. I invite you to meet the two nurse practitioners that will be at the clinic. They are both great women and have wonderful strengths to serve you. I would like to tell you about a group of women who have formed their own Biggest Loser. They have 8 people in their group. Each month they put in $25 in a pot. They weigh weekly on the same scale in front of everyone. At the end of the month the person with the highest percentage of body fat loss gets a 1/2 of the money in the pot, the second person receives 60% of what is left, and the third winner receives 40% of what is left. If anyone doesn't want to lose that month, but just maintain, they put in their $25 and if they maintain their weight they get their $25 back. What a great idea to keep everyone on the right track. You can be successful, see what works for you and then just DO IT. Way to go, Carolyn. My other word of wisdom regarding your health care, is to get the preventative procedures and tests done now. None of us know how this new government health care is going to impact us. I do know that my health care benefits from a private company may be too expensive once the government health care taxes me for having it. So, if you are 40, get a mammogram. If you are 50 or older get a colonoscopy. Please see your health care provider for a yearly exam which includes a breast exam and pap smear. Don't worry about the new health care guidelines regarding the paps and mammograms. Listen to your health care provider. "Happiness is nothing more than good health and a bad memory" - Albert Schweitzer (1875-1965) Prevent Weight Gain with this Sweet Treat I read this from www.realage.com. "In a study, middle-aged women who consumed the highest amounts of three different types of flavonoid antioxidants (flavones, flavonols, and catechins) saw the smallest increase in BMI over a period of 14 years. "Pears just happen to contain two of these choice elements. They are also high in filling fiber and low in calories, making them a win-win sweet solution for your waistline and appetite. But be patient with pears. They need to be nice and ripe. "Researchers aren't really sure why flavonoids seem to inhibit weight gain. But other studies have revealed that the catechins in green tea may help boost weight loss and diminish body fat. It's possible they also have some kind of beneficial effect on the body's breakdown of fatty acids. Flavonoids are also good for your memory." Use pear butter on your morning toast. Roasted pear-butternut soup is outstanding. Pork chops with pear and ginger sauce also a great recipe. It also is sweet enough on its own that it tends to curb your cravings for sugar. Snack Time What and when are the critical questions to ask. People are usually less hungry when they eat 1-2 snacks a day and have smaller meals. Snacking after dinner is probably not the best choice. Try brushing your teeth after dinner to curb that habit as the extra calories tend to be stored as fat. Midmorning and mid afternoon are great options. Snacks that are not higher than 100 calories and high in protein and/or fiber we know are best. So what are your options? 6-12 dry roasted almonds or cashews or 4-8 walnut halves, 1/2 cup of 1% cottage cheese, 2/3 cup of edamane or soup-it is a powerful appetite suppressant. Avoid like the plague foods that are high in sugar, fat and or starch. What would that be? Most everything you are cooking for the neighbors or the neighbors are bringing to your house to say have a Merry Christmas: cookies and fudge. Other things to stay away from that may be hiding in your cupboard would be chips and soft drinks. The Culprit and the Cure-Steven G. Aldana, Ph.d. Last month we talked about some great ideas from Dr. Aldana. The CDC has written an outstanding brochure on the power of prevention. To get an online copy, click here. Here are some of the current health statistics in the United States:
Heart disease, stroke, cancer and diabetes are four of the top six causes of death and account for 64% of all deaths. Before the 1900s, the average American spent most of the hours in a day preparing foods and gathering, growing, harvesting, and preserving foods. The foods consumed were very close to their natural form because processing was unavailable or too expensive Compare that with today. We work diligently to avoid physical activity. The types and amounts of foods we eat has changed drastically. We have a variety unheard of in previous years, yet our diet has less fiber, fewer fruits and vegetables, and more meat, sugars, fats and vitamins. See if you can fill in the blank as a result of the marketing campaigns over the last few years.
The reason your children will be able to complete this quickly is because of a current events program called Channel One that is viewed by 8.3 million children every day at school. The installation and programming is free, but while children watch the current events, they are also watching the fast food commercials supported by it. It is said that eating and exercising are basic human behaviors however the eating response seems to be stronger than the exercise. Thank goodness many insurance companies are seeing the importance of offering some monetary assistance with healthy actions that helps us be more proactive in our own health. Your health is like a jigsaw puzzle. "It requires 50,000 individual pieces, but most of them are missing, and some of the pieces you do have are blank. But you have a picture of what the final puzzle is supposed to look like, so you begin working on the puzzle. You find a few pieces that fit, but progress is painfully slow—sometimes the pieces appear to fit one way, but later you find they were upside down or located in the wrong spot. Still, you know that if you work long enough and get enough pieces, you will begin to see a very rough image of the final picture." The needs for good health are not exact. Putting your puzzle together is complex, and what works one time, may not work the next time. Even though scientists use the best tools available, discovering the truth about good health is not easy; there are often contradictory findings. The media and aggressive marketing tactics make it difficult for the public to separate fact from fiction. The current recommendations for regular physical activity and good nutrition will continue to undergo refinements. But I have faith that you will be successful. Points to remember:
Less Stress, More Results Calm your mind before you strength-train for faster firming. In a University of Texas study, exercisers who reported feeling the least stressed improved their strength by up to 25% more than the most stressed group. Spice Up Your Treadmill Routine and Burn Off 60% More Calories
Sedentary, but Tired Does this sound like you? Here is some expert advice (not from me):
Keep important things important and dumb stuff dumb. Just because you did it last year, you don't need to do it this year. Put your house in order. Assess the mess-consider how you use a room and also what you need to store there.
Guess you can tell I am having a hard time saying good-bye, because this newsletter is getting longer and longer. Thank you for the opportunity to be of service to you. I love you all and know that you will be successful in whatever you choose to do. -- Carol Don't forget to tell a friend about Once Upon a Thigh! |
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OB Patients
GYN Patients
Birthing Classes
Prenatal Classes
Services
Vitapel™ Therapy
Billing & Insurance
Contact Us
Strong Moms
Once Upon a Thigh
Spice Up Your Life
Useful Articles
Bruce Barton, M.D.
Edward E. Evans, M.D.
John Allred, M.D.
Rachelle Jones, FNP-C
Rebecca Jeppson, FNP-C