Excerpts from forthcoming book "Itís not too late to feel greatĒ 

Introduction to "It's not too late to feel great"
Chapter  1:  Frequently asked questions about excercise programs
Chapter  2:  Obesity and Type 2 Diabetes
Chapter  3:  Challenges to overcome heart problems
Chapter  4:  Diabetes, arthritis, sedentary
Chapter  5:  Excercise
Chapter  6:  Get back on track 
Chapter  7:  Take ontrol of your blood pressure
Chapter  8:  Senior Health and Fitness
Chapter 10:  Lifestyle Choices
Chapter 11:  Eat Right

Chapter 12:  Arthritic Joints
Chapter 13:  Obesity, major epidemic in the US
Chapter 14:  Baby Boomers Special Chapter

Introduction by Dr. Patrick Rhoades, MD

Many people suffer from health adversities in their life ranging from obesity and diabetes to  arthritis, low back pain and heart disease. Our book will address these and other issues  regarding overcoming these health adversities and feeling great, hopefully better than ever  before. We are going to discuss diet, exercise and other activities that will allow you to feel great at any age.

We will discuss the major epidemic of obesity. As you know, obesity runs rampant in our  society. It affects almost everything we do. Those who are obese feel self conscious with their  body habitus. They find it difficult to move and do many activities. They suffer from other  problems, including osteoarthritis and diabetes, because of their obesity. We are going to discuss specific foods and ways to eat that will enhance weight loss in a dramatic fashion. We are going to discuss exercise programs that will enhance the ability to increase lean body  mass and lose fat. We are going to debunk some myths, such as spot reducing and fasting for weight loss. Our hopes will be to allow our readers to increase their physical function, strength, endurance and increase their lean body mass while losing fat.

Another topic will be diabetes. Diabetes offers some special challenges. Combined with obesity it makes it very difficult to do many things and it impacts health in a very negative fashion. The hope of our program will be to show you how to eat and exercise in order to control your diabetes as well as possible. Specifically, we are going to aim our focus on type 2 diabetes, as that is the most predominant in our country.

We will also address arthritis and ways that you can improve pain levels and function by virtue of types of exercise and strengthening. We are going to address other issues that contribute to pain of arthritis, such as obesity. We will show you how to exercise when arthritis is present in order to make gains and feel great.

We are going to discuss low back pain and how to get through that. We will discuss how certain exercises will help strengthen the core without exacerbating low back pain, specifically when one should emphasize flexion and when one should emphasize extension. We are going to look at ways to exercise without causing undue pressure on the lumbar discs, which can cause increased radiculopathy. We will address questions of degenerative disc disease, facet arthropathy and how to exercise around those in order to obtain the physique, the strength and endurance levels that one wants.

Heart disease will also be discussed. Many people with heart disease are afraid to exercise. While one need use common sense and propriety when exercising with heart disease, it is a good thing to do. We are going to look to enhance strength, endurance levels and body image in those with heart disease so that they can improve their health and feel and look better.

During the course of our book we will address many things. Certainly we will address exercise significantly. We will address types of exercise you can use and give various options. Hopefully you will find an option that is pleasing to you and one that you can have a passion for because of the results you are getting and the way it makes you feel. We will discuss ways of getting around medical problems and being able to continue with exercise so that you may make functional gains.

Diet will also be discussed. We will discuss foods to eat, frequency of eating and the amount of calories one should eat in order to lose weight. We will give various types of diets. We will discuss how to lose weight very rapidly and how to adapt to a regular eating lifestyle. Slow rates of weight loss will also be discussed. All in all what we will look to do is to help our readers into eating in a fashion that will be conducive to functional and aesthetic gains.

Hormone imbalance will be addressed. We will discuss the role that thyroid, testosterone and estrogen play in the body and in recovery. Cortisol levels will be a topic of discussion and how they relate to eating patterns. Neurotransmitters will be discussed and even the controversial human growth hormone. We will discuss ways in which you can take various supplements, medications and hormones in order to improve function and feel better.

It is our main goal to help you to feel great and look great. With a combination of diet and exercise programs found in our book, you can overcome health adversity and have the physique and functional capabilities that you desire at any age and with almost any medical condition. Look forward to reading our book and remember that it is not too late to feel great.
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Chapter 1

Stay fit at every age, resolutions to make you overcome health problems and feel younger. Exercise is still the best anti-aging remedy for holding back the years.  For those of you that have a health problem, we have a chapter for you.  There is no getting around it, we are all getting older.  Fortunately there are some things we can do to turn back the hands of time, or at least slow them down a bit.

You have got to get active. Our bodies are made for motion, and the more we use them, the more they like it.  Exercise can reduce the risk of the most common health problems we face as we age.

Include a combination of exercises, mix it up and have fun.  Youíll want to include aerobic exercise to increase cardio strength and endurance, add strength training, which combats muscle and bone loss and helps speed up your metabolism.

Do you feel like giving up?  The difference between success and failure is how you deal with it.  I know too well what it is like to give up. I had a major heart attack and underwent quintuple by-pass surgery.  I was depressed and weak.  Dr. Rhoades said I have to get back on track and get my life back.  With his encouragement I did just that.  I entered the EAS body for life challenge with over 1000,000 competitors and was named Inspirational Grand Champion.  I feel that if I can do it, so can you.  Just take the first step and you too can feel like a champion, just donít give up. Thatís what our book is all about

Here are some problems people have asked me about, Iíll share some of their roadblocks and how I advised them and how to get passed them.

Question: I work out but see no results.
Answer: Take a new look at you routine, if you are doing the same workout every day your body will get used to it. Challenge your muscles in new ways, mix up your workout by circuit training, walking, water workouts or anything you feel will keep you on track.  Try speeding up for 30 seconds every couple of minutes you burn extra calories.  Keep a food diary and make sure youíre not consuming more calories then you thought.  Walking 30 minutes a day can cut up to 300 calories and can make all the difference.  Just remember, make it fun.

Question: I set a goal a couple of months ago and I am nowhere near it.
Answer:  Set attainable, short term goals that will build confidence.  Walk a mile rather than run a marathon.  Make your weight loss attainable, aim for one to two pounds a week.  Most people create goals that are self defeating and are unattainable and are upset when those goals arenít met.  Set a short termed goal that will build your confidence.

Question: Iím over weight and too embarrassed to go to the gym.
Answer: No gym is required to walk 30 minutes a day most days of the week and it can reduce your chances of heart disease by up to 40%.  Start your walks gradually and slowly increase your time. Walking with a friend, co-worker or a family member will help maintain your momentum.  We have a chapter for you people that are over weight.   Dr. Rhoades has tailored a diet program just for you plus an exercise program

Question: I started out gung ho but have lost all motivation.
Answer: The best exercise is the one you can stick with.  Donít go from doing nothing to hard core exercise every day.  Itís easier to begin a fitness program than stay with it.  Boredom, soreness or frustration set in and the best intentions fly out the window.  Give yourself one cheat day a week, eat what you like, it will keep you on track; Dr Rhoades has some suggestions for you.  If you miss a day or two, donít beat yourself up. If youíre off your exercise program, if your energy is low, just take a 15 minute walk. Concentrate on the future visualize what you will look like when you achieve your goal.  Your emotional well being, motivation and physical health. Make your program like brushing your teeth daily, something you do every day.

Question:   I have a hard time starting after an injury.
Answer:  Safety must be your major concern.  There are ways to stay fit during an injury without further harming yourself.  Itsí good as much conditioning as possible. Look for a safer alternative like stationary bike or swimming, which will keep your weight off the injury.  If you canít work out your lower body, weight train your upper body and vise versa.  You should be able to keep every other body part fit and strong, as well as keeping your heart and lungs strong.

Each chapter will include a diet and exercise program. In our new book ďItís not too late to feel greatĒ.  Itís a MUST read.
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                                                  IT WILL BE OUT SOON

Chapter 2

This chapter will focus on obesity and type 2 diabetes.  Several million people in this country are over weight.  We can focus on what can be done to stem the rising tide of type 2 diabetes and obesity.

Here are a few ways and tips to help motivate you to exercise more, get yourself moving.  Make it cool and fun. Many people avoid exercise because itís geared toward sports and competition.  For the non-athletic person, explore activities that are more fun.  Dancing, bike riding, yoga or anything you enjoy.  Inactive people that are out of shape should start walking and gradually increase the length of your walks.  If you give a positive feedback to yourself for surpassing what you did the previous week, this will help motivate you to exercise more.

Everyone should do at least 30 minutes of physical activity a day, limit sedentary activity and the time in front of TV or computer.

If you are over weight it could lead to high cholesterol, type 2 diabetes, heart disease or stroke, too many people donít have enough time to prepare or feel they canít afford healthier food Dr. Rhoades and myself are here to guide you on the road back to better health. Dr. Rhoades will focus on the medical issues a set forth a proper diet and we will recommend an illustrated exercise program for you.  Itís important that you improve your health and appearance.

For those of you that have and of the problems above, our book is just for you.

It will be out soon.
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Chapter 3

This chapter is targeted to the challenges you face to overcome heart problems and address your special fitness and diet needs also inspire the most sedentary to get back on the road to health and fitness.

I know how hard it is to get back after a heart attack, you experience denial and depression.  Thatís where Dr. Rhoades and I can help   I had a heart attack and underwent quintuple by pass surgery and I was ready to give up.

Dr. Rhoades helped me get back on track.  I feel he helped save my life. With his encouragement I became a champion and if you take the first step you can feel like a champion, you can do it.

Dr. Rhoades and I will guide you back to recovery.  After surgery or other heart problems itís hard to think about the road to recovery.  As hard as it is to do what I did, itís not easy at first but after a couple of weeks you will see the light.

Walking is the key, it works ...  just ask me, start slow and work up, if you experience shortness of breath, stop and rest. Increase your walk each day, walking will burn calories, reduce body fat linked to heart disease.  Walk about 5 to 10 minutes, and then work up to 30 to 40 minutes per day.

A few ideas to help you get walking.  Get a dog so you will have a good excuse to walk. Use the stairs instead of the elevator, park farther from the mall or office, take walking breaks during the work day, after work, or before dinner, take a fast walk around your neighborhood.

Do strength exercise 2 to 3 times a week, it will increase your lean muscle mass and boost your metabolism to its highest level.

Strength training, using free weight machines or a gym, exercise done properly is very important to help avoid injury and maximize results.

We have a program to fit your needs

Dr. Rhoades will recommend a diet for people with heart problems, also exercise program with illustrations.  Dr. Rhoades will give you suggestions on how to improve your health and have a healthy heart.

Our exciting new book will be out soon, donít miss it.
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Chapter 4

This chapter is dedicated to those with diabetes, arthritis, sedentary or over weight and are concerned about the impact of most exercise programs on joints, bones and muscles.

Some people arenít sure they can exercise at all.  May I suggest exercise in water? Everyone can do it.  Water workouts done correctly; improve aerobic fitness, muscular strength, endurance and flexibility.  Many doctors recommend aquatic exercise.  Some of the reasons for water exercise are as follows.

Diabetes:   People with type 2 diabetes, most are over 40 and are overweight. Exercising 3 to 4 days a week will help keep your diabetes in check, those of you that are on the borderline of type 2 diabetes, you can reduce that risk by up to 40% Try water exercise.

Arthritis:  Approximately 37 million people in the U.S. are affected by some type of arthritis. Water exercise is highly recommended to increase flexibility and strength which will lessen the on the joints. The buoyancy of water supports your weight. When submerged the water cancels out about 90% of your body weight reducing the stress on joints, bones and muscle, so instead of landing on hard surface with your full body weight, you land with only 10% which reduces risk of injury.

Back problems:  Approximately 80% of the population experienceís back pain. Water is the e perfect environment to develop a strong back.  Water can improve cardiovascular health, improve circulation.  The pressure of the water on your body can also reduce swelling on painful back injuries.

Before you start your water workouts.
#1 check with your doctor
#2 find an aquatic class near you.
#3 makes sure you have a qualified instructor
#4 most important set a personal goal.

Make your program fun.

Dr. Rhoades will make medical suggestions and will answer most of the questions his patients ask him.

WATCH FOR OUR NEW BOOK, IT WLL BE OUT SOON.
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Chapter 5

Live longer, better, wiser and we will help you overcome health problems.  Exercise is still the best anti-aging remedy and exercise and proper diet can improve your health and quality of life.  Moderate activity every day can help manage your weight and stress, increase your metabolism and energy level, lower blood pressure and cholesterol levels.   Activities like walking and gardening are now proven to have health benefits.  The good news is no matter how ďoldĒ or out of shape you areĒ itís never too late to feel greatĒ  People in their 90ís can safely begin a workout program.  Our bodies will change with each decade regardless of how fit we are.  To live a productive life into your 60Ēs and beyond itís important to understand the impact of those changes and adjust your exercise program accordingly Ö

Here is our advice to live longer and have better quality of life.

Men:  If youíre in your forties you donít have to stop playing baseball, basketball or shooting hoops.  You need to stretch out to help prevent injury and you need to vary your routine.  Low impact activities, circuit training treadmills and weight training.  Choose lighter weights and more reps verses a feat of strength lift.

Women:  Donít neglect your upper body when you weight train.  Osteoporosis strikes one in three women which affects the wrist, arm or upper spine.  If lifting weights is unappealing, try Pilates.

If youíre a man in your 50ís middle age spread increases the risk of heart disease.  The key is exercise and diet.  To prevent heart problems or diabetes, an exercise program should comprise of low intensity activities, swimming, biking, yoga, walking or time on a elliptical trainer

Remember every inch you gain around the middle increases your risk of heart attack or diabetes

Women: Regular exercise is essential. If youíre going through menopause, it can reduce hot flashes, sleep disorders, depression or weight gain. Cardiovascular workouts are a must to help prevent heart disease.

60 and beyond Ö Exercise produces a positive outlook and a long and healthy life.  Men and women donít slow down.  Eating right and exercising will help you keep your independence.  Regular exercise 30minutes most days has been proven to keep your faculties sharp plus protect against heart disease.  Focus less on machines and more on using free weights and stability balls that will help your skills from deteriorating.

Men and WomenÖOUR BOOK IS A MUST!!
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Chapter 6

Get back on track; feel like youíre ready to give up? Not so fast! Stay motivated, you know you need to do something to get in shape, but what?  Thereís so much information out there, itís hard to know what to believe. Dr. Rhoades and I will guide you back on track to good health and fitness and help you overcome health problems. We feel you can fit fitness into your life.  Lack of time is one of the most common excuses for not working out. With a little planning, even the busiest person can fit it in.

Thereís nothing more important than keeping ourselves healthy enough to enjoy our lives and accomplish what we want to.  Squeezing in 30 minutes of exercise on most days will help you live longer, reduce stress, reduce blood pressure and drop pounds and give you more energy.  Make daily walking a part of your life.  No matter what type of exercise you prefer, the trick is to stick with it for the long haul.   Sit down and try to figure out the best times in the week to exercise whether itís every morning, lunch time or evening. Treat you exercise date as an appointment with someone you would not dare or dream of cancelling.  Iím going to set a diet and exercise program with Dr. Rhoades just for you.
Just remember t eat right, volumes have been printed about the importance of a good diet

Dr. Rhoades has the key.

Stop smoking.  Smoking is one of the top causes of preventable death in the U.S...  More than 400,000 die annually from smoking.  The good news is that quitting can dramatically reduce those problems.

Sleep.  Lack of sleep can lead to strokes, heart attacks and even weight gain.  The importance of a good nightís sleep seems intuitive but millions fall short.  About one third of adults have symptoms of insomnia at times and 10% have chronic sleep problems with harmful consequences.  Long sleep deprivation is even worse.  High blood pressure, strokes, heart attacks, psychiatric problems and weight gain.  Try to get at least 7 hours of sleep. Dr. Rhoades will provide recommendations on how you can get good nights sleep.

We will set up an illustrated exercise and diet program fro you.

Just remember to stay motivated and stay fit for life.

OUR BOOK WILL BE OUT SOONÖDONíT MISS IT
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Chapter 7

Blood pressure:  Take control of your blood pressure, take steps now to reduce your blood pressure, diet and exercise can help if you feel like you are at risk of heart disease or hypertension this chapter is a must.

An estimated 72 million adults suffer from hypertension or high blood pressure, which usually shows no symptoms until itís already done considerable damage still we do know that the right lifestyle often can prevent or control high blood pressure. Eating fewer calories, following a diet rich in fruits and vegetables, exercising, not smoking and not drinking in excess.  If these measures do not keep your pressure normal, there are drugs that Dr. Rhoades can suggest and outline a diet and exercise program.

Hereís what you need to know:  There are new definitions of high blood pressure.  For many years, readings below 140 for the top figures {systolic pressure] and 90 the bottom [diastolic pressure] were thought to be normal.  Todayís goal is 120 over 80.  Levels higher could be considered pre-hypertension and should be carefully monitored.

Physical activity is more important than we once thought.  Exercise is the best stress buster there is.

Take charge of your health and weight now. Dr. Rhoades and I will help guide you on the road to better health and help you lower your blood pressure.

Your new program on diet, exercise and Dr. Rhoades suggestions on how to deal with high blood pressure are as follows - a total program will be set forth in our new book.

THIS A BOOK YOU NOT WANT TO MISS
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Chapter 8

Senior health and fitness

Get fit, have fun and make friends.  Exercise is the key to overcoming health problems and staying healthy.  ďPhysical inactivity and heart diseaseĒ, physically inactive people are twice as likely to develop heart disease as regularly active people

Questions and Answers:

#1   Iím a senior citizen, is it too late for me to get back in shape?
Answer:  More seniors every day prove that they arenít too old to exercise.  In fact, the older you are the more you need regular exercise.  Donít try to do to much to fast, pick activities that are fun and you can do year round   Exercise at an intensity appropriate for you.                                   

#2  Will exercise help me prevent heart disease?
Answer:  There is no guarantee that if you exercise you wonít get heart disease. However you can reduce your chance of heart disease.  If you exercise and avoid risk factors such as; smoking, poor diet and inactivity.  If you want a high level of cardiovascular fitness, you need to gradually work up to exercising most days of the week, for at least 30 minutes.

Dr Rhoades will give medical advice.  If you have been sedentary or over weight Dr. Rhoades will address any questions you might have. Things he is asked most frequently.   

You will find a lot of answers to your questions in one of our chapters. 

If you are a senior and have health concerns or just want to get back in shape, our book has the answers.

The book will be out soon.
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Chapter 10 

Lifestyle Choices 

A good friend asked me to write this chapter based on poor lifestyle choices.  Toss out New Year resolutions, they often donít work.  The party starts in December and ends January 1st.  Thatís when everyone gets gung ho on exercise then burn out and loses all motivation in a month or so.

Set your goal that is attainable not self-defeating.  My friend suggested I do this chapter on life style choices and what makes people sick that stems from behavior; Smoking, excess alcohol, physical inactivity and poor diet.  It is very hard to overcome a drug, alcohol, smoking, diet, and activity behavior. If you have any of these problems I would recommend you to make your resolution in February.

There are only 29 days in February and if you are chemically dependent it gives you a realistic goal.  If you canít quit try to cut down 50% and set your next monthís goal to 75% until you are chemically free.

This is the hardest discussion you will have to make, but it will perhaps save your life.  Itís not to be easy but you take one step at a time you will make it.  Remember your life is of the utmost impotence.  Protect it and donít let your family suffer. If you feel youíre ready to give up?  Not so fast, you have family support; stay motivated, not only for yourself but your family.  Old your head up and get back on track; you will reward yourself and your loved ones. You will find a chapter to fit you. 

Stay motivated and save yourself, sit down and try to figure out how to overcome your problems.  Exercise reduces stress, blood pressure and drops pounds and encourages you on the way to recovery. 

Dr. Rhoades will give you medical suggestions on the health issues.

If you have any of the problems listed above get our book.
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Chapter 11

Eat right

A good diet nourishes your body and helps fuel your workout.  The right foods can give you more energy to power you through your workout.  Here are some eat for energy tips that will make you feel great all day long.

Caffeine and sugar only give you temporary bursts of energy so use them in moderation.  Be sure you drink plenty of water so youíre not dehydrated or feel tired; dehydration saps your energy so use them in moderation.  

Pre-workout snack. Choose the right energy bar-high protein and no more than 200 calories.  Exercising on an empty stomach reduces the energy you need to get the most out of your workout.  Eat a small snack about 30 minutes before you exercise.  The right snacks can give you more energy; here are some you might like. 

A small amount of yogurt, a protein shakes banana, peanut butter on wheat bread or a smoothie with juice. A post workout meal after exercise.  Your next meal whether it may lunch or breakfast should aim for protein, good carbs.  For breakfast try oatmeal or an omelet with egg whites or raisin bran Lunch try chicken or turkey on wheat bread or sea food salad.  Be sure you drink plenty of water after your workout.  If you feel a little slow mid-afternoon for a quick energy fix keep healthy snacks on hand.  Try to stay around 200 calories, a high energy bar, yogurt, low fat cheese or an apple. 

Remember exercise and a good diet will help you stay healthy and help you live longer and have a better quality if life.

Dr. Rhoades will outline the diet for you.  Diet is important.

Our book will be on the bookshelves soon.
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Chapter 12

Each chapter is designed to help overcome health problems; we want to make your exercise program smarter and make it fun.

This chapter is on osteoarthritis ďOA'' arthritic joints canít be cured, but proper diet and staying active will help relieve your symptoms. ďOA" occurs when the cartilage in the joint spaces wears down and losses its integrity.  As a result the joint can become damaged and moving it can be painful.  "OA" is most commonly seen in the hands, back, hips and knees.  Here are two things that you can do to improve your "OA".

Lose weight; those who are overweight can significantly improve the function of the joint by taking the weight off.  Taking the weight off is easy to say and it is sometimes hard to do, but it has to be a primary goal.  If you suffer from "OAĒ, my co-author Patrick Rhoades M.D. will set up a diet for you which will help you achieve your goal and add medical suggestions?  Exercise smarter not harder

Here's the catch, you have to start slowly, don't overdo it at the beginning.  Muscles weaken with age their capacity to absorb the shock for the joints diminishes, worsening with "OA" symptoms.

Your exercise program should include low-impact aerobic exercise and muscle strengthening.  Keep in mind that a joint that has "OA" won't be cured, exercise will help control it.  Exercise can decrease functional decline by as mush as 32%.

Obese people who lose as little as 15 pounds experience nearly 50% improvement in arthritis pain of the knees. Exercise helps control arthritis by strengthening that support arthritic joints, increasing range of motion and reducing body weight.

Currently 21 million people have "OA" and that number is expected to jump to 30 million in the next few years.

Getting physically active for 30 minutes a day five times a week will help decrease pain.  Our program can help lower your risk of disease, increase your energy, reduce stress and help you fit into your favorite jeans.   So start right now...

Dr. Rhoades and I will set up steps to help, to get you back on track.
                                                                                                                                             
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Chapter 13

Obesity is a major epidemic in our country today. Over 64% of the adult population in the United States is overweight with a BMI greater than 25, and roughly 31% meet the criteria for obesity. That is 59 million American adults.
  
There are multiple causes for obesity. Physical disorders such as metabolic syndrome, hypothyroidism, family obesity, Cushing's disease, polycystic ovary syndrome, insulinoma, pseudoparathyroidism, Prader-Willi syndrome and hypoglycemia all can be cause of obesity. Psychological factors such as overeating for stress, comfort or out of boredom can cause obesity. Eating disorders such as bulimia and depression can cause obesity. Diabetes causes excessive hunger and people in a bipolar manic phase can overeat. Obesity tends to run in families because families share diet and lifestyle habits that may lead to obesity. There is, however, an apparent genetic makeup that can have an influence on the development of obesity. It appears, however, that the main cause of obesity is the lifestyle; too much food with too little activity.
  
There are psychological and social effects of obesity. This includes emotional suffering, which occurs with society emphasizing physical appearance and equating attractiveness with slimness, especially for women. Overweight people often feel unattractive. People are often prejudiced and there is discrimination in the job market, which has been seen in multiple studies, and in school and social situations. Obese people feel rejected, ashamed and depressed.

There are health risks involved with obesity. Two hundred eighty thousand deaths in the United States are directly attributable to obesity related problems. That is 14% of all deaths in America. Type 2 diabetes, hypertension, heart disease, liver disease, some cancers, stroke, sleep apnea, osteoarthritis, gallbladder disease, depression and other musculoskeletal problems are all directly related to obesity. It also appears that the poor are more likely to be obese. They cannot afford many fresh and healthy food choices and they have a predominant diet of pasta, rice, bread and inexpensive packaged foods that are often high in carbohydrates, starches, fat, sugar and salt. Fast foods are easy and inexpensive choices, but are generally bad food choices. Ethnicity also plays a role in obesity. It is most commonly seen among Mexican-Americans and African-Americans, which probably has something to do with socioeconomics. These individuals who are obese generally have a reduced life expectancy and a greater risk for heart disease with high blood pressure and high cholesterol. A weight gain of 10 to 20 pounds is associated with increased risk of coronary heart disease in men and women, so someone who is morbidly obese obviously is going to have a much greater risk. Obesity has been shown to be a risk factor for cancer of the breast, uterus, colon, rectum, prostate and increases strain of body joints and risk of surgeries. All risk factors can be decreased with weight loss.

Obesity is occurring much more frequently in children as well. Mothers who ate a diet high in protein and low in saturated fat improved their triglyceride levels and lipid profile in offspring. The opposite also is true. Offspring of undernourished mothers were significantly inactive and ended up being obese and hypertensive when compared to normal offspring, even into adulthood. Maternal alcohol exposure causes high insulin resistance, a condition that increases the likelihood of developing diabetes and heart disease. In children there is a rise of occurrence of type 2 diabetes, which is directly linked to obesity in children under 10. Childhood is a time when predisposition to obesity begins to express itself, especially in children who overeat and/or lead a sedentary lifestyle. Childhood obesity is recognized as a predictor of adolescent and adult obesity. Overweight children, ages 10-14, with at least one overweight or obese parent report to have a 79% chance of being overweight, which persists into adulthood. Again, the sedentary lifestyle directly relates to obesity at any age. Children develop habits from 5 to 10 years old that remain with them the rest of their lives, including the sedentary lifestyle. Also, the fact that there is no physical education in school leaves many children to have basically no physical activity in their life. Also, when children begin to make food choices away from their parents they are more likely to pick unhealthy snacks. School vending machines are generally stocked with junk. Lack of education on portion control and overeating also leads to childhood obesity.

How do we fight obesity? First of all, we need to know how many calories we need to be eating and drinking to maintain our weight. It is important that one does not eat more calories than they can bum up every day. If you increase the amount and intensity of physical activity and reduce the number of calories that are taken in one would lose weight. Nutrient rich foods with vitamins, minerals, fibers and other things are generally lower in calories. Plenty of vegetables and fruits, whole grain foods and fish are also beneficial. They are not digested as rapidly and do not cause spikes in insulin. Meat should be something that is eaten at a maximum of a couple times a week with reliance mostly on poultry and fish for animal protein. It is important to select fat free and low fat dairy products. One should cut back on foods containing partially hydrogenated vegetable oils or other trans fats because trans fats very negatively affect cholesterol levels. Lowering cholesterol intake is also important, especially saturated fats. Monosaturated and polyunsaturated fats are actually beneficial to cholesterol levels. It is important to cut back on beverages and foods with added sugars and choosing foods with little or no salt will serve to reduce your blood pressure levels. It is also important to drink alcohol in moderation and to not smoke. These things do not cause obesity, but they are very negative to your health.

Some suggestions to increase activity include doing housework yourself, work in the garden, mowing the lawn, dumping the trash. One can go out for a short walk before breakfast, after dinner or both. It would be beneficial to walk or bike to close places or park as far away from the store as you could. Instead of lying down in bed when you are watching television you can pedal on a stationary bike. You can stand up while talking on the phone and walk your dog to increase activity. Certainly regular exercise would be the most beneficial. This would include both cardiorespiratory exercise and aerobic activities such as running, walking, using treadmill or other activities that might also attain elevated heart rates for an extended period of time, such as basketball or tennis. Resistance training seems to elevate metabolic rate throughout the day and increases muscle mass, which causes one to bum more calories every minute of every day. The most important thing would be to find activities that one enjoys so that they will continue on with it. Not only because it is good for them, but because they enjoy it. For children  it is important to enroll them in structured activities and sports. It is important to limit television watching so that they are doing active things. Playing in the backyard or in the front yard is certainly much more beneficial to them than sitting in the house watching television or playing video games. It will give them the thought that an active lifestyle is good.

It is important to create a health eating environment. A healthy diet for the entire family, not only for individuals that are overweight, should be implemented. This would be   foods such as fruits, vegetables and grains. Preparing food together is a good thing.  Children enjoy participating and learning about healthy cooking. It is important to eat   meals at regular times and avoid rushing. Eating too fast does not allow an individual to digest and achieve feeling of fullness. It is important to avoid watching television during meals and to avoid foods high in fat, sugar or that are very calorie dense. Healthy snacks being available is also beneficial. These would include fruits, vegetables and yogurt. It is important to not serve large portions or force children to eat when they are not hungry. If they are not eating all obviously a physician should be consulted, but if they are not hungry they should not be forced to either clean their plate or eat when they are not hungry. Fast food should not be eaten more than once a week and food should not be used as a reward or lack of food as punishment. To change a child the whole family needs to be involved. Goals need to be set and changes need to be made little by little. Inreasing activities such as walking, participating in an active lifestyle and playing sports is good. Turning off the television and avoiding soft drinks are also beneficial. For some families they may need to remove televisions, computers and video games from bedrooms. Including chores in their children's activities, such as walking the dog, washing the car and taking out the trash can be beneficial. Also, whatever you do for your child to change you should do for yourself as well. If your children cannot watch television then the parent also should be unable to watch television. Most importantly, it is a healthy example for these children. As parents, one should be active, eat healthy and limit time doing sedentary things.

Dr. Rhades will answer medical questions and we will set-up an illustrated exercise and diet program for you.
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Chapter 14

Introduction to Baby Boomers Chapter - Baby boomers special chapter

If youíre getting older, 50+ and active, you are likely to be injured. Here are some tips for you who have a mind-set that you are in your Twenties; youíre going to have to get real, getting older hurts.

Increasing numbers of baby boomers blow their knees, backs, shoulders and have other complaints. Sports injuries among baby boomers increased 33% in the last decade. In the Consumers Product Safety commission report, baby boomers suffered more than a million injuries.

Sports injuries at nearly $19 Billion in medical costs. Aging canít be avoided, but injuries can. The old adage ďno pain, no gainĒ should be less relevant as we age, your not twenty, so slow it down.

Educate yourself on how to exercise properly, thatís what we are here for, take it light, have fun and get healthy.

Here are some good exercises tips:

Donít forget to warm up, your not as flexible as you used to be, listen to your body. If you have stiffness, pain, swelling, itís time to modify your program.

If youíre going to a gym get a professional trainer to get you started; this will reduce your chance of injury.

If youíre going to invest in home equipment, invest in good equipment. We can help you in your selection.

For you over 50 and think you are twenty, donít be a weekend warrior, if you exercise for three or four days a week you are less likely to have an injury then those of you who do nothing all week and go full throttle on the weekend.

Dr. Rhoades will give you additional medical hints, advice and diet suggestions. Plus, we will set up an exercise for you in this chapter.


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