Finding a New Primary Care Doctor

A Big Thanks To Leslie at Wellparents.com for this great advice Thanks to Leslie at Read more

The Rollercoaster of Life

Grandma: "I always wanted to go again. You know, it was just so interesting that a ride could make me so frightened, so scared, so sick, so excited, and so thrilled all together! Some didn't like Read more

Sheltering at Home/Covid 19

Never in the last two decades of my career as a physician would I have imagined that we would be using the same mask to see patients all day and then sterilizing/recycling them at the end of the day. Read more

Turmeric Health Benefits

Have you ever wondered what the paste is applied to the bride and groom's faces and arms in Indian weddings?  It's actually the spice turmeric.  Turmeric is the ingredient in curry that gives it a vibrant yellow color.  Actually, Read more

COVID 19 Precautions

With the scare of COVID here in the USA now, I wanted to post a little info about boosting immunity to prevent contracting the virus. Here are some important facts about Covid-19 It is spread by contact with Read more

Natural Tips for Avoiding Colds

This cold and flu season is still upon us and unfortunately, many patients are still being plagued by these nasty viral symptoms.  Here are a few tips to try if you feel like you are coming down with something. Of Read more

Sherry's Story

Sherry has a great story.  She has been diabetic for years and she has made some massive changes!   "I have been on a lifestyle change. It has been a year following a ketogenic food plan.  When I started this journey Read more

Pharmacy to Farmacy

Many of you may know Erin-- the fabulous Pharm D that worked in our office a few years back.  Erin is a phenomenal gal and we embarked on the journey  into natural medicine around the same time.  As we both Read more

Uncategorized

Job Hazards

Dee had a rough day!

Thank you for sharing Dee–we love you!  Hang in there!

Gosh guys, I wish I had a better success story to share with you tonight. When I started this blog last month, I thought I would go through the journey toward healthy eating and that — for better or for worse — I would at least commit to being real with you. Today I regret to inform you that I really feel like I’m failing more than winning. I had an 11-hour work day today which included two catered events at the college I work for. The photo you are looking at was my dinner tonight. It’s a Cuban sandwich, Fritos and a Diet Coke. In addition to the food I photographed, I also ate three other sandwiches and two other bags of chips. Because the day was already so messed up, I stopped at my daughter’s work and had an order of queso, chips and Dos Equis. As I was driving home, my other daughter texted me that she was hungry so I picked up a pizza. You know how the title of my blog is “getting the best of food”? Well, today, food got the best of me. The three slices of pizza was accompanied by two more bottles of really great imported beer and now it’s 11 pm and I don’t have much to write except an apology. Let me just ask this, if anyone reads this and can start to comment on wins, losses, successes, I would love to hear from you. (J&A, thanks for your notes!)

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Wet Your Pants

Tom is a patient of mine, he is in his 60’s and has aspirations of travelling the world now that he is retired from a career of piloting with a company that he worked for over 20 years.  He has one problem.  He is committed to having dialysis 3 times a week and is anxiously awaiting a kidney donor for his end stage renal failure.  He has so much life to live and is confined by his disease.  He literally cannot leave his home without preparations to dialyze and keep phone contact with the kidney transplant team.  Tom is amazing and he annually organizes the DeBord mad dash for my 88yo grandmother who has a mission to get her 40 yo grandchildren to visit their grandfather’s gravesite each Easter.  He executes a detailed, complicated scavenger hunt through the small town of  West Lebanon, IN to hide a clue at the gravesite.  The grandchildren love the tradition and plan to continue it for decades to come.  He is an amazing person that gives back to the people he really loves.  I can’t help but support that mission.

Brian Pearce and his wife are independent film makers that are supporting the local foundation for Kidney disease.  They are hosting a film festival this weekend in Indianapolis in support of Brian’s brother who lost his life to kidney disease. 

The Wet Your Pants Comedy Film Festival is April 21 and 22, at the Madame Walker Theatre Center in downtown Indianapolis.

They are proud to be screening 27 comedic films from around the world, 10 of which are connected by cast or crew to central Indiana. Many of these films are having their Indianapolis premiere.

Tickets are now on sale. An “All Weekend Pass” gets you into every block of films; “All Day Passes” for Saturday or Sunday are also available. Only have time for a single block? Visit our “Films” page and pick your block. Group tickets are also available at a discount for groups of ten or more. Just call 317-722-5640.

Wet Your Pants Comedy Film Festival is dedicated to raising money and awareness for kidney disease, which affects thousands of Americans and their families each and every day. The festival began in memory of Steve Pearce who worked diligently to raise awareness of kidney disease before he succumbed to its complications in September of 2009.

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Dee’s Meal Plan

Here is the basic plan I’ve been following for eating healthy. It is working slowly but surely. When I am disciplined, it works very well. When I slack, it slacks.

Breakfast: blend a shake with a non-dairy milk, one cup of fruit (preferably berries) and 1/2 cup of yogurt, Greek is best or non-fat, plain. If you want, substitute whey or hemp powder for the yogurt. You will feel great until lunch.

Lunch: green veggies, lettuce, tomatoes and 4 oz. lean meat or fish. If you choose a salad, be very careful not to use a high calorie dressing. Vinaigrettes are best, about two tablespoons.

Dinner: same as lunch.

Try this diet for a week or two. Remember that you need to drink plenty of water and eliminate, as much as possible, all sugars, flour, dairy, grains, fat, processed food. After the first week or two, you can add in an additional fruit as a snack and you can add back in whole grains in the form of bread or rice…just one serving a day for now. A friend of mine called this diet “vegan with meat.” It basically is. Later I’ll be sure to blog about dairy and hormone-injected meats. Women need to be especially careful when consuming secondhand hormones via milk and meat.

About salads. I’ve been eating a salad for lunch for a couple of weeks now, almost every day. Salads can be very boring, but I’ve learned a couple of things. 1) add chopped peppers, banana pepper rings, use black beans and salsa instead of dressing, use dark greens such as a spring mix, use spinach instead of lettuce; 2) if adding meat to your salad is tricky at lunchtime, add half a can of garbanzo beans, black beans or even navy beans, they are great for protein; 3) even if your salad isn’t as fun as a couple of tacos would be, just eat it and don’t overthink and stress about what you would rather eat. I usually eat my salad while reading something then go back to work. After a few minutes at my desk I realize I’ve had my lunch and am not hungry.

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I’m a plastic girl living in a plastic world!

“Margarine was originally manufactured to fatten turkeys. When it killed the turkeys, the people who had put all the money into the research wanted a payback so they put their heads together to figure out what to do with this product to get their money back. It was a white substance with no food appeal so they added the yellow coloring and sold it to people to use in place of butter. How do you like it? They have come out with some clever new flavorings….

DO YOU KNOW.. The difference between margarine and butter? Read on to the end…gets very interesting!

  • Both have the same amount of calories.
  • Butter is slightly higher in saturated fats at 8 grams; compared to5 grams for margarine.
  • Eating margarine can increase heart disease in women by 53% over eating the same amount of butter, according to a recent Harvard Medical Study.
  • Eating butter increases the absorption of many other nutrients in other foods.
  • Butter has many nutritional benefits where margarine has a few and only because they are added!
  • Butter tastes much better than margarine and it can enhance the flavors of other foods.
  • Butter has been around for centuries where margarine has been around for less than 100 years.

And here’s the most disturbing fact…Margarine is but ONE MOLECULE away from being PLASTIC… and shares 27 ingredients with PAINT.

These facts alone were enough to have me avoiding margarine for life and anything else that is hydrogenated (this means hydrogen is added, changing the molecular structure of the substance).

Open a tub of margarine and leave it open in your garage or shaded area. Within a couple of days you will notice a couple of things:

* no flies, not even those pesky fruit flies will go near it (that should tell you something)

* it does not rot or smell differently because it has no value ; nothing will grow on it. Even those teeny weeny micro-organisms will not a find a home to grow. Why? Because it is nearly plastic. Would you melt your Tupperware and spread that on your toast?”

Posted on by Angela in Body, Diet, Guest Blog, Humor, Nutrition, Organic, Uncategorized, Whole Food Leave a comment

Getting the Best of Food

A note on weight loss:  Think of metabolism like a wood burning fire, you have to eat something to get it started and then you have to keep feeding it wood all day to keep the fire roaring.

Here is Dee’s guest blog today.  Thanks Dee!

 

For a very long time I skipped breakfast, probably since college when I started drinking coffee. A few years ago, though, I learned why eating breakfast matters so much. I’ve heard people say that when they eat breakfast they are much more hungry before lunchtime than if they don’t eat anything at all. For me, the reason is that some foods sort of wake your stomach up and — if the foods are simple carbs, such as sugary cereals and white bread/bagels — they are so rapidly digested that you ARE hungrier than if you hadn’t eaten at all. Now I try to stick to a couple of basic foods in the morning and they have worked at successfully keeping me full until lunch. Best bets for breakfast: fruit smoothie with 1 C fruit, 1 C non-dairy milk (coconut, soy, almond, rice) and 1/2 C plain yogurt. Two other good options are whole oats, not instant, or an egg. All of these options contain protein and are free from the starch or sugar that causes mid-morning starvation. Oh yeah, and here’s the other very important reason for breakfast: eating breakfast kick starts your metabolism…the sooner you start eating for the day, the sooner your body starts burning. It’s all good!

Posted on by Angela in Body, Diet, Green Living, Guest Blog, Nutrition, Organic, Uncategorized, Weight Loss, Whole Food Leave a comment

Keeping it Real

A patient today came in for his annual physical.  We chatted and at some point he said, “You are a good doctor.”  I asked, what makes me a good doctor?  He said:  The last time I was here, you asked me how I had been and I said great.  I asked you how you had been and you said;  “Well, I’ve been better, I cleaned up puke all weekend, got 6 hours of sleep, and if I have one more bad hair day, I’m going to shoot myself.”  After that, I relaxed and was able to tell you why I really wasn’t taking care of myself and my diabetes.  My wife was having an affair with my best friend.

I like that guy!

Just keeping  it real baby!

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Weathering the storm

 Today, Dee writes:

I knew when I started my 90-day weight loss challenge that I would have to eventually have to confront uncontrollable outside forces. I didn’t know it would be on Day 4. Yesterday as I was just to leave work, I received three simultaneous phone calls from the three other members of my family.

Caller #1

My oldest teenage daughter was livid after her little sister borrowed (without asking) her brand new Victoria’s Secret bra.

Caller #2

My youngest teenage daughter was crying hysterically because. she loaned the bra to a friend that proceeded to call her a rude bitch.

Caller #3

My husband called to say he was grounding them from their cars for fighting;  he was placing all their clothes in the garbage;  and was going out to “golf” for the night (AKA drink with buddies at the local beach bar).

That’s only Part one.

Part two involved my plan to tidy up the guest room for a weekend houseguest.  I came home and found it carpeted wall to wall in my daughter’s clothes.  I then received a text with photos of my father and little brother’s Southern Indiana property after a massive wildfire.

Due to guestroom cleaning demands, I cancelled a meeting with a friend from church who is currently withdrawling from Oxycontin.  This was all before 6 pm! Feeling exhausted from cleaning, stressed that my hubby was with bar friends, sad my daughter was bullied, and guilty for not helping my needy friend and brother, I caved and found temporary comfort in beer, chips and chocolate cake.  Prior to these outside forces attacking,  I had eaten squash, grilled chicken, a banana, and a pineapple-ricemilk smoothie for breakfast.

Note to self: set up a hurricane preparedness plan! Perhaps I’ll put my tennis shoes and shorts on tonight so that when things hit the fan I can walk out the front door for some aerobic relief. The closest liquor store is more than two miles away on foot so I should be safe.

 

Dear Dee—

 I can feel your pain with every word.  I’m not surprised that you finally gave in!  When I come home to chaos rather than the perfect fantasy of rest and relaxation that I daydream about, I go postal!  I will agree that a brisk walk after work does help.  I occasionally sneak one in before I even hit the door because I can’t remember the last time I arrived home to peace in the house. Remember, you didn’t make any of those bad choices—they did.  You can start fresh tomorrow with a revised attitude of self confidence because you are awesome!

Posted on by Angela in Family, Guest Blog, Humor, Mind, Spirit, Uncategorized Leave a comment

Don’t Derail!

Here is Dee’s post for the day.  I agree that it looks beautiful.  It is so easy to derail on a diet.  I do encourage people to take it one day at a time.  I may be calling Dee and begging her to accompany me to Tijuana Flats when I have my next nacho craving.  I am hoping that she will accept and if she is having a good day–eat something healthy.  If not, go ahead and splurge that one time, then not beat her self up about it.  We will all probably have a big mac again too!  Let’s keep this realistic.  We aren’t dieting we are simply trying to make better choices.  We will fall off the wagon, then jump back on.  Every morning before school, I tell my girls “Make good choices!”  They roll their eyes!  I think I need to ask them to say it back to me.  I’m considering dumping my current love, diet mtn. dew.  My goal for tomorrow is to drink one if I crave it, and then not have another until I drink an entire glass of water.  Baby steps because I do love my dew!  Its been one long torid affair we have had.  My Bad Romance!

My biggest questions for Dee are: 1.  Were you still hungry?  2.  What did it taste like? 

Today, I’m off to DSW to find you some hot shoes!  The unveiling better be big! I see sequins and stilettos in your future.

Dee writes:

 I ate this and lived!

Yesterday I was an experimental vegan. Coconut milk and a banana for breakfast, salad for lunch with lemon juice and this for dinner. It is quite beautiful. I went to a farmer’s market and bought some things — this is spaghetti squash with diced tomato and fresh basil. This is a 180 degree turnaround from what I wanted to eat. I would have normally wanted quesadillas from Tijuana Flats (with cheese and sour cream)…not even close. I will say that I’ve tried a plant-based diet before and went from 200 pounds to 182. At 182, I actually felt skinny. Isn’t that funny? Even though I was far from skinny, I still felt lighter and more mobile. That’s how I know it can be done. I also know the mistakes I’ve made in the past and can hopefully prevent them before they’re repeated. In past pseudo-successful diets, I get to a pretty good point and let down my guard because the diet is “working”. That’s when the sucker punch comes, derails a lot of good effort and knocks me off course. The other thing I remember about starting any diet is that the first few days are the hardest because my body is throwing a tantrum. We come from a German heritage on Dad’s side with a tenacious mom that survived brain surgery, strokes and breast cancer. I’m hoping my beautiful little sister joins me on this blog. It was initially all her idea. (ILY) One more note about veggies: it is one thing that every logical diet/eating plan has in common. I said logical because I don’t count Adkins. Vegetables are high in nutrition, low in calories, low in fat and straight from God’s hands to your mouth. Win, win, win.

Posted on by Angela in Uncategorized 1 Comment

Obsession and Compulsion Strike Again!

As most of you know, I tend to be a bit obsessive/compulsive.  I am especially bad when I’m overstressed, tired, and when it comes to parenting.  I fell asleep on a Friday night after a long week while watching a movie with Sidney.  Eek!  I woke up still on the couch at 4 am and she had put herself to bed.  To most, this wouldn’t be a big deal, but for me, it was a catastrophe.  The next morning, crying my eyes, out to Tim;  I declared that I was the worst mother ever.  Sidney was going to ruin her kids because I was a failure parent;  she was headed to delinquency as an unloved preteen; and I would die without having anyone to pluck the black hairs off my chin  in the nursing home.   He cracked up and called me a nutjob.  “She’s 12, whats the big deal?”  Great!  World’s worst mom and nutjob wife who was obviously unloved because he clearly didn’t recognize the anguish I was experiencing.

Here is a little trick I have recently learned that has really changed my life (thank you Kim!)

She said, “When you walk into the grocery store with baby puke on your shirt, bunny slippers  on and your hair  a mess;  What crosses your mind when see  a patient of yours in Aisle 10?”  I replied, I think SHIT, I gotta get outta here because if they see me they are going to think I am either psychotic or strung out on heroin!

Then she told me about cognitive distortions.  When people with obsessive compulsive traits (I would say all mom’s) get stressed out and overwhelmed, we tend to distort our thinking and become paranoid.  Well I didn’t know what the heck that meant so I had to have her dumb it down.

Black and White Thinking –if your performance falls short of perfection, you think you are a total failure

Catastrophizing Things–exaggerating the importance of something

Mind Reading–arbitrarily concluding that someone is reacting negatively to you

So my grocery scenario proved I was distorting the reality.  I was thinking that if someone looked disheveled, they were obviously not ok.  I took my disastrous appearance and translated it to “psychotic and on drugs.”  Lastly, I assumed that the patient even cared what I looked like!  They were probably more worried about moving their candy bars to the bottom of the cart so I couldn’t see their unhealthy choices.

So I went back and rethought my meltdown about being a worthless parent.  Not tucking my 12yo into bed one night did not automatically make me a bad mom.  It didn’t  mean she was going to make bad choices.   Actually,  she declared me Best Mom Ever for letting her stay up so late!!!  And oops, sorry Tim, I guess the 2 hour lecture on how you didn’t love me was a little extreme considering I am a nutjob.

Thank God because I just plucked a black chin hair!

For more information on Cognitive Distortions–Read “The Feeling Good Handbook” by David Burns.  And when your next negative emotion enters your mind–ask yourself to rethink the reality of it.  Trust me, I do it on a daily and sometimes hourly basis.

Posted on by Angela in Family, Humor, Mind, Spirit, Uncategorized 2 Comments

The Myth of Discipline

The Myth Of Discipline

I tried taking a little different approach this week because this article was too good to pass up. I received this from a good friend.(Thanks Ben) Written by world renown strength and condition guru Charles Poliquin, this article hits on the essential points of discipline, priorities, and self-esteem. Give this a quick read for some inspiration in choosing your next meal or getting after your next workout.

“There is no such thing as discipline. There is only love. Love is the most powerful creative force in the universe. You are the result of what you love most. You either love finely etched muscular abs more than donuts or you love donuts more than wash board abs you could do your laundry on. It is as simple as that. Don’t beat yourself up that you have no discipline or further drown yourself in a sea of refined carbs. Admit that you like crappy food more than you love strength. Or ask yourself this, what do you really love? Self-esteem is the reflection of self-judgment. One of the best ways to raise self-esteem is to make truly loving choices that lead to increased strength of body and mind. For example, if you truly love yourself in the gym, you choose the full squat with chains over the leg extension machine. At the restaurant, if you truly love yourself, you pass on the heavenly smelling basket of bread and creamy butter, and ask for some more limes for the water. Limes alkalize your body which in turn helps your bones, muscles and your ability to deal with stress.

When you are faced with difficult choices, ask yourself, in context of course, what would a loving expert recommend? For example, when working chest, would a loving strength coach recommend the pec deck, or full range dumbbell presses. When choosing desserts, would the loving nutritionist recommend a bowl of berries or the triple-decker brownie submerged under melting vanilla ice cream.

How to free yourself from the outdated concept of discipline:

  1. Accept that all your choices are reflections of what you truly love.
  2. Love is the greatest creative force of the Universe. Use it wisely.
  3. Choose to love yourself more than external things.
  4. Treating yourself well accelerates the growth of your self-esteem.
  5. When people comment on your results and say things like “Wow you have a lot discipline” answer “No, I just make loving choices for myself”. Reinforcing your own positive behavior will help you grow in strength.
  6. What you appreciate appreciates. Whenever you make a truly loving choice, say to yourself ‘Thank you for taking care of me in a loving way”. The more you talk to yourself like a loving parent, the faster you will grow. By documenting and rewarding your successes, they will grow in magnitude and frequency. Whenever I meet a goal, I reward myself with positive things like a vacation or a new piece of equipment. When I get something better, I make the choice of giving away the old piece to someone who will appreciate it. Living a clutter free life allows for more growth.
  7. The more you believe in yourself, the more objectively you will be able to take the advice of authority figures.
There is an old Hindu saying: “The World is as we are”. Are you tired of seeing the condition of the world around you? Start by changing yourself- be the change you want to see in the world.
 
 
Kevin Deeth is a Notre Dame graduate with a degree in business/marketing who is currently playing professional hockey in Stavanger, Norway.  He is also an ISSA certified personal trainer.  I would like thank Kevin for his guest post!  He is inspirational to us all. 
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