Delivering high-quality compassionate OB-GYN care for women of all ages

Letter from the Editor:

I learned an interesting thing about the Physician's Challenge. Weekly weigh-ins are more beneficial than not. Why? Well, they are motivational. If you are not doing well, someone will encourage you and if you are doing well, they will encourage you to keep up the good job. 

We will be meeting at the meeting room one more time, Wed., March 5^th at 7 PM at the Madison Memorial Hospital meeting room. It is just behind the cafeteria. See you there. Be sure and weigh in and get your measurements before the meeting if possible.   

Pedometers:

If you wear one, your physical activity increases by 2,000 steps or about one mile of walking per day. However, just getting the pedometer is not the only magic bullet. You need to make a goal. You may not always achieve it, but just having a goal seems to help you stay motivated and improve your physical activity. 

Thought:

When I count my blessings I count you twice. -- Irish Blessing

Weight Loss Drugs

Canadian researchers reviewed 30 trials of three weight loss drugs: Orlistat (Xenical), Alli (OTC), Sibutramine (Meridia) and Rimonabant (not available in US). Over 20,000 people were in the trial and each weighed an average of 220. What was their weight loss on these medications? It was an average of 5% or less than 11 pounds. 

Take Time to RENEW Yourself:

• Take a nap: Set an alarm for 20-30 minutes max, that way you will get a rest without entering deep sleep. Do this no later than 5 PM or else you may jeopardize your nighttime sleep.
• Walk: I almost felt like walking outside today. Initially walk slowly, noticing the physical process of walking. Then pay attention to your breathing, then focus on a positive thought.
• Pen yourself in: Schedule time for yourself just as you would an appointment with the dentist. Put 20 minutes each day just for you. Create a list of things you want to do and then tick them off one by one.

GREAT websites:

STRESS

Our body's response to danger is helpful, however many times we experience stress when none is there. We often experience stress because of our view of the event. Our heart rate increases, endorphins are released to dull any pain that may result from injuries, and cortisol and adrenalin are released. Cortisol plants fat on the belly increasing risk of diabetes and heart disease. 

If the stress persists then our body cannot return to its resting state and our immune system becomes impaired. We begin to feel overloaded and unable to cope with life. 

Here are 10 top stressors ranked in order 1-10:

• Sick family member
• Money problems
• Your own health
• Children
• Work
• Personal safety
• State of the world
• Terrorism or natural disasters
• Intimate relationships
• Discrimination based on race or ethnicity

You can control stress:

Deep breathing, yoga, meditation and framing the stress in a different way will be beneficial. Instead of seeing stress on the outside pushing in, see yourself pushing it out and away.

• take charge
• give yourself time out
• reach out, don't retreat, eat moderately and keep moving
• practice mindful relaxation
• I'm breathing in relaxation and peace…I'm breathing out tension and anxiety

EATING BETTER

Whole Grains

• These fuel your body and provide fiber, which keeps blood sugar stable.Put barley, oats, buckwheat, corn, millet, and brown rice into your meal.
• Try a serving of whole grains at each meal. Choose bread with 100% whole wheat listed as the first ingredient. Use millet as you would rice; toss barley into soups and let simmer for 30 minutes. Check crackers to make sure they have at least 2 grams of fiber per serving and cold cereals should have 4 grams per serving.

Vegetables

• Try to fill up half of your plate with these great items. Try to sautee them with extra virgin olive oil with a little garlic instead of boiling them. You can top veggies with freshly ground pepper or a touch of salt.
• Start lunches and suppers with a salad, then broil your meat.

Plant Oils

• All plant oils help lower cholesterol and are heart protective, especially olive oil.
• Buy a 750ml bottle of extra virgin olive oil and keep it in a cool, dark place so it stays fresh. Don't let the oil smoke, when you are cooking as it damages the great nutritional value. Limit butter, drizzle, or mist olive oil on it. Many of the oils come with other flavor variations.

Bon appétit.