Now that you’ve made and shared your goals, it can often be difficult to keep them a priority when the stress of life kicks into high gear, if it hasn’t already. Here are some tips to keep it manageable.

Indulge, but don’t gorge!
It’s ok to indulge for the occasional birthday celebration or special event. Be careful not to over-indulge, though. Your body can surely recover quickly from a little bit of bad behavior, but several weeks of overdoing it may have you packing on pounds that will be tough to shed later. If you must indulge at the company party or enjoy an obligatory office treat, be sure to make your next meal as healthy as possible to balance things out. Moderation is the key!

Avoid the splurge-and-starve cycle.
Sometimes when we eat a large meal or overindulge, there’s a tendency to say ‘I overate at dinner last night, so I’ll just skip breakfast and lunch.’ Better to break the cycle right away by starting the next morning with a quick walk and light, nutritious breakfast, and fill up with a snack and a glass of water before you sit down to the next tempting meal.

Stick to your regular exercise program.
It can be very easy to break a workout habit, and especially when your bed is so warm during Southern California’s winter. But if you’ve got one, maintain it!

Keep Hydrated.
When celebrating a special occasion, we tend to drink more sugary drinks – soda, cocktails, etc. – and less water. Try to get at least eight glasses of water a day!

Wash your hands.
Germs spread very fast, so remember to wash your hands before every meal and avoid touching your nose, eyes and mouth with your hands to keep germs at a minimum.

If your set of resolutions is still a work in progress, there are a few things to keep in mind to help you out.

1. Write down your ideas and goals that you’ve thought about achieving.

2. Give yourself a completion date for each goal.
Each of the goals should be definable and achievable. If your goal is to be more healthy, instead of telling yourself that you want to “lose 10 pounds,” consider adding in things like “meditate every morning to get centered, 30 minutes exercise three days each week, eat (x) amount of fruits/vegetables/whole grains per day.” If you don’t have a plan to get to a healthy place, you’ll become completely discouraged when the 10 pounds doesn’t fall right off of your body (plus, isn’t long-term health more important than just being skinny?)

3. Work on only one of those specific goals at a time.
For instance, instead of meditating every morning, working out three times a week and increasing your vegetables, just start with exercising 3 times a week. As soon as that becomes a habit, add in the meditation and as soon as that becomes a habit, add in the vegetables and so on. By the end of the year, you’ll have at least a dozen new life-long healthy habits. Here are some shocking statistics: Your chances of success when working on one specific goal is more than 85%. However, when throwing in just one more goal, your chances of success drop below 35%. Adding a 3rd one in, you might as well just throw in the towel, because you have less than a 10% chance of succeeding. It’s no wonder no one keeps their resolutions past February, we’re setting ourselves up for failure!

4. Rewrite your goal as: “I will _____ by (date).”
Just by writing down your goal and giving yourself a date to finish it by, you are making your health life a priority. Be sure to make it doable and stay dedicated.

5. Share your goals.
Don’t be shy – even if your goals might intimidate you, it’s amazing the amount of confidence and encouragement you can receive by sharing your goals with others. If you have the courage to share your own goals, chances are, you’ll unknowingly motivate others to pursue and share their own.

Good luck and we’re there if you need us!

Special thanks to Dr. Lyndsay Elliott, clinical psychologist.

Athletes face an even greater physical risk to themselves compared to non-athletes due to the stress that they place on their bodies on a daily basis. Those most vulnerable are involved in appearance sports (i.e. gymnastics, swim, figure skating and dance), but eating disorders are also common in endurance sports (i.e. running or cycling) and sports that have weight classifications (i.e. wrestling). Many cases of eating disorders are not reported or handled in secret, due to the pressures on athletes to perform and encouragement of coaches for achievement.

Eating disorders in athletes can take a variety of different forms, including:

• Restriction of calories or purging behaviors to drop weight or improve performance.
• Hunger due to level of physical activity, which may result in binge eating episodes.
• Excessive exercise or vomiting to compensate for any extra calories consumed.
• Disordered or idiosyncratic eating patterns due to the physical demands athletics place on their bodies.

Less is known about eating disorders among male athletes, since most of the studies have been conducted on female athletes. One issue males contend with is body dysmorphia, which leads to a preoccupation with becoming muscular, and a desire to promote size and strength. They may limit the types of foods eaten to decrease body fat or stimulate weight loss, or increase protein intake or complex carbs to gain muscle mass. Many males affected with the disorder go unnoticed or untreated, as they avoid discussing their concerns, and instead attribute it to a desire for success at their sport.

Warning signs

Coaches, teammates and parents should be aware of the traditional physical warning signs of eating disorders, which if left untreated can have serious health risks, including cardiac failure. These consist of:

• Menstrual irregularities or amenorrhea
• Fine hair on the body
• Low blood pressure or dizziness
• Swollen or puffy cheeks
• Decreased stamina in performance
• Frequent complaints of feeling cold
• Weight loss
• Fatigue
• Bradycardia or heart arrythmias
• Hair loss

Parents whose children participate in athletics should make an effort to closely monitor their child for any warning signs of disordered eating. Consistent communication with the coach can help to ensure that the child is being appropriately monitored, and creating an open dialogue about any concerns will also allow the child to be accountable for their actions as they build their talents and strengths. If you notice that your child is becoming extremely competitive, exhibiting an severe preoccupation with their ability level or feeling pressure to perform, intervention may be necessary. Further, consult with your child’s physician to ensure that they are medically stable to perform.

For those parents with children entering college, the NCAA has made a specific effort to target eating disorders in college athletes, conducting research and screenings. The NCAA has posted a 53-page brochure online dedicated to the female athlete triad (which comprises disordered eating, amenorrhea and osteoporosis), unfortunately, there is nothing to specifically address males at this time. More info on NCAA resources can be found at: ncaa.org/health-safety.

While sports participation itself is not necessarily the cause of the disorder, it may, coupled with any genetic or temperament predisposition to eating disorders, create a convergence of risk factors that is problematic for athletes. While the research of these factors are still under investigation, it is agreed in the field that the “perfect storm” of influences contribute and leads to the perpetuation of disordered eating issues among athletes.

Dr. Lyndsay Elliott is one of Southern California’s most prominent Psychologists in her field of expertise. Dr. Lyndsay (as her patients call her) maintains her clinical practice in Newport Beach, California. As a food and body image expert for the last 15 years, Dr. Lyndsay is known for her break-through work with children, teens and young adults. She particularly enjoys consulting with parents to help develop a healthy self-image for their children. Dr. Lyndsay empowers individuals with her ease, strength, and experience, ultimately propelling her patients into a new arena of growth, control and balanced living. Check out Dr. Lyndsay’s daily tips and blog at www.DrLyndsayElliott.com, on twitter @DrLyndsay and Facebook at Dr. Lyndsay Elliott, Inc.

Sources:

Sundgot-Borgen, J., Torstveit, M.K.. Prevalence of Eating Disorders in Elite Athletes Is Higher Than in the General Population. Cl. J. Sports Med. January 2004 14(1) 25-32 (accessed November 11, 2011 at http://journals.lww.com/cjsportsmed/Abstract/2004/01000/Prevalence_of_Eating_Disorders_in_Elite_Athletes.5.aspx)

Beals, K.. Disordered Eating Among Athletes: A Comprehensive Guide for Health Professionals (Beals 2004).

Thompson, S. and Sherman, R.T.. Athletes, Athletic Performance, and Eating Disorders: Healthier Alternatives. J. of Social Iss., Summer 1999, 55(2), 317-337. (accessed November 11, 2011 at http://onlinelibrary.wiley.com/doi/10.1111/0022-4537.00118/pdf)

Thompson, S. and Sherman, R.T.. Managing the Female Athlete Triad. (accessed November 11, 2011 at http://www.ncaa.org/wps/wcm/connect/2db7d8004e0db26bac18fc1ad6fc8b25/female_athlete_triad.pdf?MOD=AJPERES&CACHEID=2db7d8004e0db26bac18fc1ad6fc8b25)

Pearson, C.. Male Athletes Struggle with Eating Disorders. (September 2011). (accessed November 11, 2011 at http://www.huffingtonpost.com/2011/08/16/eating-disorders-men_n_928206.html)

The U.S. Preventive Services Task Force (USPSTF) has recently published a draft recommendation AGAINST prostate specific antigen or PSA screening for prostate cancer in asymptomatic men. The USPSTF gave PSA screening in asymptomatic men a D recommendation, which means there is a moderate or high certainty that the test has no net benefit or that the harms outweigh the benefits. The benefit, of course, would be detecting prostate cancer early. The harm is that the vast majority of those diagnosed with prostate cancer will never be harmed by this mostly very slow growing cancer; you get the risks associated with treatment but no benefit.

According to Dr. LeFevre, a professor at the University of Missouri, Columbia, for every 1,000 men treated for prostate cancer, five die of complications from the prostate surgery; 10-70 suffer significant complications but survive; and 200-300 suffer long-term problems including urinary incontinence (think lifelong Depends), impotence (inability to get an erection) or both.

USPSTF noted that the majority of men who have asymptomatic cancer detected by PSA screening have cancer that either will not progress or is so slow-growing that it will not affect the men’s life spans.

So what to do? The USPSTF, although well respected, is but one authority that makes recommendations. The American Urological Association continues to support the use of the PSA test. At minimum you should have a conversation with your doctor about the USPSTF recommendation and how that applies to you. Family history, age and current symptoms all play a role in determining whether to screen or not. The art of medicine is in part, knowing how to apply the latest research and data to an individual patient.

INGREDIENTS

12 ounces skinless, boneless chicken-breast halves
1 egg, slightly beaten
1 tablespoon honey
1 teaspoon prepared mustard
2 cups cornflakes, finely crushed
Dash of black pepper

PREPARATION

1. Preheat oven to 450 degrees F. Cut chicken into 3-by-3/4-inch strips. In a shallow dish, combine egg, honey, and mustard. In another dish, stir together cornflake crumbs and pepper.
2. Dip chicken strips into the egg mixture; roll in crumb mixture to coat. Arrange chicken strips on an ungreased baking sheet.
3. Bake about 12 minutes, or until outsides are golden and chicken is no longer pink.

NUTRITION

Per serving: 212 calories; 3 g fat (1 g sat.); 23 g carbohydrates; 23 g protein; 0 g fiber.

Healthy, low-cal dipping sauces:
1/4 cup Dijon mustard + 1 teaspoon honey = homemade honey mustard
1/4 cup ketchup + pinch chili powder = kicked-up ketchup
1/2 cup low-fat sour cream + fresh lime + fresh cilantro = zesty sour cream
1/2 cup low-fat mayo + 1 teaspoon dried dill + 1 teaspoon garlic powder = spiced mayo

• green tea bags
• 1 cup boiling water
• 3 tablespoons granulated sugar
• 3 tablespoons lemon juice
• 1 cup lemon sorbet, frozen
• 4 ice cubes
• 1 cup club soda, well chilled

PREPARATION

1. Place tea bags in heatproof mug, then add boiling water & steep for 5 minutes.
2. Remove & discard tea bags, & refrigerate brewed tea until cold.
3. Place chilled tea, sugar, lemon juice, lemon sorbet & 4 ice cubes in blender, blending on high until mixture is frothy & ice cubes finely ground, up to 1 minute.
4. Pour into pitcher, then add club soda & stir carefully to mix.
5. Pour into 2 tall glasses & enjoy!

• Make ahead tip: Make the tea over the weekend or in the morning so it’s a great after work or workout snack.

NUTRITION

Per serving: 78.1 calories; 0 g fat; 0 mg cholesterol; 20.4 g carbohydrates; 19.4 g added sugar; 0 g protein; 0 g fiber; 45.5 mg sodium.

To help you get started, Personalcare Physicians is offering 3 COMPLIMENTARY PERSONAL TRAINING SESSIONS* to every patient throughout the month of January.  Sign up for the Healthfit 4 Life program in January and we will take 10% off your annual membership fee* as a thank you for letting us be a part of your 2012 fitness journey. Space is filling up quickly, so schedule your appointment today!

Happy holidays and here’s to a healthy 2012!!

*Offer valid for new clients only

We’ve come up with five easy tips to help keep you healthy through the rest of the year.

Have a wonderful holiday season and we look forward to seeing you in 2012!

Dr. Jeffrey Barke
Dr. Kenneth Cheng
Dr. Marcia Whalen
Dr. David Bloom

5 Tips to Stay Healthy During the Holidays

Indulge, but don’t gorge!
It’s ok, during this brief hiatus, to indulge in the richness and pleasures of the holidays. Be careful not to over-indulge, though. Your body can surely recover quickly from a little bit of bad behavior, but several weeks of overdoing it may have you packing on pounds that will be tough to shed later. If you must indulge at a holiday meal or enjoy a holiday treat, be sure to make your next meal as healthy as possible to balance things out. Moderation is the key!

Avoid the holiday splurge-and-starve cycle.
Sometimes when we eat a large meal or overindulge, there’s a tendency to say ‘I overate at dinner last night, so I’ll just skip breakfast and lunch.’ Better to break the cycle right away by starting the next morning with a quick walk and light, nutritious breakfast, and fill up with a snack and a glass of water before you sit down to the next tempting meal.

Stick to your regular exercise program.
It can be very easy to brake a workout habit, and especially so during the holidays. But if you’ve got one, maintain it!

Keep Hydrated.
During this time of year, we tend to drink more sugary drinks – hot chocolate, egg nog, etc. – and less water. Try to get at least eight glasses of water a day!

Wash your hands.
Germs spread very fast during the holidays, so remember to wash your hands before every meal and avoid touching your nose, eyes and mouth with your hands to keep germs at a minimum.

Happy Holidays!

We all try to take good care of ourselves with the belief that if we do so we will reduce the chances of serious illness. We make attempts to eat healthy, we exercise, we don’t smoke, and we try not to drink too much. Our bargain is if we do these things we are less likely to get: cardiovascular disease, diabetes, and maybe even cancer. Are we sure? How do we know? What can we measure?

The answers to these questions are difficult and imperfect. Here’s my thesis. Cellular inflammation is the foundation upon which our genetic expression of disease occurs. Control inflammation and we reduce the chances of disease. Full disclosure: Much of my statements are supported by research. However, I take common sense liberty in broadening what the research shows.

Inflammation in our body can be seen by measuring fatty acids. Fatty acids are the building blocks of eicosanoids. Eicosanoids are hormonal messengers in the body that control inflammation, and are produced in every living cell in the body. Manipulating eicosanoids through nutrition and supplements can change cellular inflammation. The ratio of AA (arachidonic acid an omega-6 inflammatory fatty acid) to EPA (eicosapentaenoic acid an omega-3 anti-inflammatory fatty acid) is a measure of “Cellular Inflammation.” This term cellular inflammation was coined by Dr. Barry Sears. Yes, the Barry Sears that wrote the nutrition book “The Zone” and the more recent book “Toxic Fat.” Control cellular inflammation and you control the development of chronic disease.

The AA:EPA ratio can be altered by changing our nutrition and by taking fish-oil. AA (arachidonic acid) is found in processed foods, egg yolks, and animal fat. It can also be produced by the over-consumption of cheap refined carbohydrates and vegetable oils. If you minimize or eliminate these food sources you reduce inflammatory arachidonic acid in your body. EPA (eicosapentaenoic acid) is found in fatty fish such as salmon and sardines, and in fish-oil supplements. If you increase these food sources you increase the levels of anti-inflammatory EPA in your body.

The easiest way to reduce your AA:EPA ratio is to take fish-oil. A caution is in order however. Not all fish-oil is created equal. Fish, in general, is polluted. Eat too much fish and you are likely to get too much mercury and other pollutants like PCBs. Take too much impure fish-oil and the same is true. The fish-oil I take and recommend is the product produce by Zone Labs (Dr. Sears’ company) called OmegaRx.

I take this product for three reasons:

1. I believe it is the purest fish-oil on the market and every batch is verified by an independent 3rd party lab.
2. It has an EPA:DHA ratio of 2:1. Most of us get plenty of DHA but lack EPA therefore this ratio is important.
3. If I’m going to spend a fair amount of money on fish-oil I might as well support Dr. Sears as I believe his research into nutrition and inflammation is important work.

Control cellular inflammation and you control the genetic expression of disease. Measure the AA:EPA ratio in your blood to know your level of cellular inflammation. Most importantly, you can change it and your blood will tell within 30 days.

We’re excited to have Dr. Lyndsay’s expertise!

Starting college is an exciting but overwhelming time for most young adults. Learning how to balance academics, a new social scene, and any work obligations can leave self-care in a place of neglect. Even with the welcomed change of “leaving the nest,” transitions are a difficult time for most people, and learning how to nourish oneself without the conveniences of home can be a challenge.

You may notice that when your child comes from college for holiday break, that they have gained weight. Anxiety sets in because you’re concerned about how your child is taking care of themselves, what or if to say anything about the change, and yet not wanting to avoid dealing with possible issues that are associated with their changing body. Below you will find some strategies in dealing with such issues to help alleviate the stress as well as to provide support for your loved one:

• Don’t assume that the weight gain is an issue. Perhaps their changing body is reflective of self-exploration, new freedom and fun that they are experiencing at college. Creating independence and learning how to feed themselves appropriately takes time, and there is a learning curve associated with this new phase in self-care.

 

• Watch out for warning signs that your child is concerned about the changes in their body. How do they talk to themselves about the weight gain? Are they criticizing their bodies or complaining that they do not fit into their clothes? You may have to purchase a few new items of clothing during this time of transition so that they feel confident and comfortable, but you do not have to buy a new wardrobe. Once their weight settles out, you can decide what else, if anything, needs to be purchased.

 

• Have a body composition test done by a professional. Is the new weight reflective (and appropriate) of any growth that has occurred or an increase in age? Physical maturity usually completes during the college years, and weight gain/loss can occur during times of growth.

 

• Spend consistent time with your child, and be a good observer during meals. Are they eating intuitively, or are there new behaviors that cause concern?

 

• Continue to monitor your child’s actions following meals. Are they drinking a lot of water, then disappearing or spending long periods of time in the bathroom? If you suspect that your child is purging, you should confront them with any worries.

 

• State any concerns in a loving and clear, but firm manner. If possible, use the same descriptors that they are using themselves (i.e. “I’ve gained so much weight”) to prevent them from accusing you of believing they are “fat.” Any concerns that you have should be addressed directly in the context of what concerns your child is stating, or behaviors you have noticed.

 

• Ask questions. How is your child making the transition in college? What are their stressors in school? Have they developed friendships or when are they feeling lonely? Are they too involved with the social scene? Develop ways that you can best support them while also holding them accountable to take care of themselves (i.e. nourish themselves appropriately), and not be pushed away because your child is too embarrassed to admit any difficulties.

 

• Hold your child accountable for their actions, and any commitments they make to increase their self-care. If they are gaining weight because they are going out and drinking most nights, chances are they are neglecting other areas of their life (i.e. academics or sleep) and need to re-prioritize their commitments.

 

• Praise any positive behaviors during this time of transition. Remember that they are still learning, and continue to encourage in areas that are appropriate. The holidays are for spending quality time with loved ones, and celebrating new milestones (i.e. college). Do not allow the weight gain to take away from such special and infrequent experiences, but rather enhance and build upon this new phase of their life. Afterall, you are still their parent, able to offer guidance and support in times of need, while also holding your child accountable for self-care and without avoiding potentially destructive behaviors. Finally, if your child still needs more support, encourage them to seek out help from their college counseling center where they can receive (often free) support to cope with stressors, or specialized counseling in food and body image issues.

Lyndsay Elliott, PsyD, is a clinical psychologist and maintains a boutique practice in Newport Beach, California. Dr. Lyndsay specializes in food and body image issues, and has been an expert in the field since 1996. Dr. Lyndsay posts relevant information on her blog at www.DrLyndsayElliott.com, on twitter @DrLyndsay and Facebook at Dr. Lyndsay Elliott, Inc.

A new study has found that including enough protein in your diet, rather than relying on cutting calories, can be an important factor in controlling your appetite and preventing excessive consumption of fats and carbohydrates, such as stuffing, bread, rolls, and pie.

People who consume a diet that includes only 10% protein will snack more between meals, as well as eat more calories overall compared to those who fill their plates with 15% protein or more.

Researchers found that humans, by nature, have a strong appetite for protein and those that include less in their diet seek more energy through carbohydrates. Holiday standards, such as mashed potatoes, only reinforce this practice.

Carbohydrates are not only easy to make, but are often cheap and readily available like never before in our society. The easy access to these quick sources of energy has contributed to the obesity epidemic sweeping the country and contributes to overeating.

The U.S. Dept. of Agriculture has dropped the traditional food pyramid we grew up with in favor of My Plate. My Plate recommends a balanced meal and shows how to properly portion for your plate. The protein segment, between 15% and 25% of your balanced plate, should include a variety of foods made from low-fat meat, poultry, seafood, eggs, nuts, soy products, seeds, beans and peas.

To determine how much protein you should include, take your body weight in pounds and multiply by 0.37. This number will indicate the minimum amount of grams of protein you should consume on a daily basis. According to the Food and Nutrition Board at the National Academy of Sciences, a 120-pound person should eat 44 grams of protein each day, a 150-pound person should eat 55 grams of protein each day and a 200-pound person should eat 74 grams of protein daily.

An easy trick for the holiday season is to imagine the My Plate and try to replicate that on your own. Try placing the turkey, ham, chicken or prime rib on your plate in the recommended portion and eat it first, curbing your appetite for the delicious, although less nutritious traditional holiday fixings.

For more advice on creating a balanced diet, with the correct balance of protein, for you and your family, make sure to visit your personal physician or your nutritionist.