Once Upon a Thigh: May 2006

Table of Contents

Notes from the Editor

Congratulations to Kathi Wright. She has lost 50 lbs. Way to go! She came over last Saturday and we had a fun time with makeup techniques. She is making many changes in her life. A new one will be in the fall when she attends ISU in pursuit of a degree in Speech, Language and Pathology. Good luck, Kathi.

So how are you doing? Remember, even staying at the same weight is a positive. Keep walking and eating healthy. Has anyone seen, “Honey, We're Killing the Kids?” It is an interesting reality show that I have been watching over the course of the last two weeks. It is on HGTV, Monday at 9pm (I think). It begins by showing 2 parents talking with a nutritionist. She shows them pictures of their children (who are overweight) and then uses the computer to show the parents what they will look like at age 40. It is quite the motivator. Then she goes to their home the next day and gives them 3 rules and a notebook that is specific to their family. The first three rules were: 1. Dump the junk, 2. Use fresh foods, 3. Everybody cooks. At the end of the week they discussed what worked and didn't. It was not an easy week. Change was hard. Week two began with three more rules: 1. Schedule, 2. Limit TV time, 3. Structured exercise for the entire family. Again, at the end of the week they discussed pros and cons. TV was a big issue, even for dad. The last three rules for week three were: 1. Clean the back yard so they could have outdoor space, 2. Ride bikes for 1 mile a day, and finally 3. Family fun day. It was quite a success story. They invited their neighborhood over to see what changes they had made and served healthy food. Everyone felt better and had even lost a little bit of weight. The big encouragement came with seeing what their children would look like at age 40 if they continued on healthy eating. It was a great positive motivator for all.

For each of us, we have to decide that WE are in charge of our health. I can be the motivator, cheerleader, but YOU are the only one who can make a difference. So make a commitment today that this is your year. This is your year to take care of yourself, because no one will do it for you.

REMEMBER, NO CLASS IN MAY. Next class will be Wed., June 7th, 7pm at the office. We will be bringing healthy snacks and meals. Please bring small samples for 20 with recipes for 20. This will be a great time to try out those recipes you have been clipping. If you don't want to bring a food dish, please come anyway.

Thoughts for the Month
  • Take care of your reputation. It's your most valuable asset.
  • Be enthusiastic about the success of others.
  • Every day, look for some small way to improve your marriage (if you are married). Or, improve your relationship with parents, friends, or roommates.
  • Never deprive someone of hope; it might be all they have.
  • Remember that a good example is the best sermon.
  • Be modest. A lot was accomplished before you were born.
  • Remember that a successful marriage depends on two things: finding the right person and being the right person.
  • Don't burn bridges. You'll be surprised how many times you have to cross the same river.
  • Never underestimate the power of love.
  • COUNT YOUR BLESSINGS.
Taken from "The Best of Life's Little Instructions" calendar.

METFORMIN/Glucophage

Minimum dosage should be 500mg twice a day; always after eating breakfast and then supper. This will be a change for a few of you who are only taking it once a day after supper. If you are already taking the medicine 2-3 times a day, don't change. We haven't really discussed fasting and being on the medication. If you do fast, do not take any medication until after eating or wait until the next day of regular eating.

I attended an all day pre-diabetes/diabetes conference in SLC last week and have lots of information to share. Metformin/Glucophage lasts 8 hours. Glucophage XR lasts 15-20 hours (it is a little more expensive.) They both decrease liver glucose production and stimulate the glucose to move in skeletal muscle and adipose tissue. It decreases glucose absorption in the intestines. LDL (the bad cholesterol) is decreased 8%, triglycerides are decreased 16%, HDL (the good cholesterol) is increased 2% and cholesterol is decreased 5%. Overall, Metformin is great.

Hypertension contributes to Insulin Resistance. There is not a gene for diabetes, but there are a number of genes that are involved in increasing risk.

Did you know? Fat tissue is the only organ with unlimited ability to expand.
Did you know? 21 million Americans have Type 2 Diabetes and 1/3 of these cases are undiagnosed.
Did you know? 1 in 3 Americans born in the year 2000 will develop diabetes in their lifetime.


Labs Every 3-6 Months

I would like you to come fasting to check your labs so we can get a good evaluation of your cholesterol levels. You can make an appointment with the office for first thing in the AM. I would also like to visit with you personally to see how you are doing. You can have water, but nothing for at least 8 hours before the lab draw. A diet soda with caffeine can still increase glucose and thus change the lab values.

The Thrifty Gene

We have all heard of the Thrifty Nickel. Have you heard of the Thrifty Gene? When genes were first made, we had a Thrifty Gene. One that was metabolically efficient. That means that genetically, our body is programmed for periods of famine when we would need to conserve our caloric expenditure. The problem is that we don't have periods of famine, but our genes are still functioning as if we were---so we are not burning enough calories with our sedentary lifestyle.

The Pima Indians have a predisposition to diabetes. One group of Pima Indians moved to Arizona and developed a western lifestyle, while one group moved to Mexico and began to live an agricultural lifestyle. The Pima Indians of Arizona have the highest rate of diabetes in the world. Which one has the highest BMI? You guessed it: The Pima's in Arizona with 34. The Pimas in Mexico have 24. Genes load the gun, but environment pulls the trigger. Our genes permit us to become heavy; the environment determines if we become overweight.

Leptin, the Thrifty Gene, is secreted by adipose (fat) tissue. It controls energy expenditure and satiety (feeling of fullness). People who are overweight have a leptin resistance that tends to increase visceral or abdominal fat. Let's try to relax away that belly fat. It can be done. Deep breathe with good posture while saying “BREATHING in I calm myself, breathing out I smile.” Sounds funny but it does decrease stress. Do it 1-2 times a day.

Take Time to Laugh

I went to the doctor for my yearly physical. The nurse started with the basics: “How much do you weigh?”, she asks. “115,” I say. The nurse puts me on the scale. It turns out my weight is 140. The nurse asks, “Your height?” “5 foot 8 inches,” I say. The nurse checks and sees that I only measure 5'5”. She then takes my blood pressure and tells me it is very high. “Of course it's high!”, I scream, “When I came in here I was tall and skinny! Now I'm short and fat!” She put me on Prozac.

PANDEMIC Information

I attended a great meeting last night put on by the District 7 Health Department, Homeland Security, and Dr. Dane Dickson. The key information I got was: Education is to inform, not inflame. If you would like a copy of my notes, email me and I will attach them for you. Also, call 1-800-480-2520 for a free book, “Are You Ready?” It will be sent to you in 2 weeks.

Toothpastes and Mouthwashes

There are so many types of toothpastes to choose from. Some say they're made for whitening, others for reducing gingivitis and plaque, and others for sensitive teeth. You should feel good choosing whatever brand and flavor you like if you know these basics.
  • As long as the toothpaste contains fluoride and its box has the American Dental Association's ADA seal of acceptance, it is good for your oral health. Beyond that, using toothpastes based on what they claim to do is a personal choice.
  • Mouthwashes claim to freshen your breath, but they really only mask breath odor for a few hours. If you must constantly use a breath freshener to hide bad mouth odor, see your dentist.
  • If you need extra help controlling plaque, your dentist might suggest using an antiseptic mouth rinse. Many of these products are accepted by the ADA because they reduce plaque and gum disease and will help kill the germs that cause bad breath.
  • You may want to use a fluoride mouth rinse, along with brushing and flossing, to help prevent tooth decay.
American Cancer Society Relay

Who is interested in participating in the Relay for Life in IF June 23-24? Let me know and we can get a team set up. It would be a great way to give our support to the American Cancer Society as a group.

6 For 2006: Six Reasons not to Scrimp on Sleep

  1. Learning and Memory
    Sleep helps the brain commit new information to memory.
  2. Metabolism and Weight
    Chronic sleep deprivation may cause weight gain by altering metabolic functions, such as processing and storage of carbohydrates, and by stimulating the release of excess cortisol, a stress hormone. Loss of sleep also reduces levels of leptin.
  3. Safety
    Drowsiness causes 100,000 vehicle crashes, resulting in 76,000 injuries and 1,500 deaths.
  4. Mood/Quality of Life
    Irritability, impatience, inability to concentrate, and moodiness are related to loss of sleep.
  5. Cardiovascular Health
    Insomnia and sleep apnea have been linked to hypertension, increased stress hormone levels, cardiac arrhythmias, and increased inflammation.
  6. Immunity/Cancer Prevention
    Women who work at night are at increased risk for breast and colon cancer.
Have a great spring and summer and be sure to use sunscreen.