White House Physician, Navy Rear Adm. Dr. Ronny Jackson, performed President Donald Trump’s annual physical last week are released the following results:
President Donald J. Trump has completed his first periodic physical examination as President of the United States. I performed and supervised the examination with appropriate specialty consultations and diagnostic testing. The exam was conducted January 12, 2018 at the Walter Reed National Military Medical Center.
The purpose of this exam was to provide the public with an update of the President’s current health status and to ensure the President continues to enjoy all the benefits of good health. This examination focused on evidence-based health screening and disease prevention.
With President Trump's consent, I release the following health information:
Age: 71 years, 7 months
Height: 75 inches
Weight: 239 pounds
Resting heart rate: 68 bpm
Blood pressure: 122/74 mm
Hg Pulse-oximetry: 99% room air
Temperature: 98.4 degrees F
Physical Examination by System (to include studies)
Eyes: Uncorrected visual acuity was 20/30 bilaterally, with corrected visual acuity of 20/20 bilaterally. Visual fields were normal. Fundoscopic exam was normal bilaterally. Intraocular pressures were normal bilaterally. No ocular pathology was discovered.
Head/Ears/Nose/Throat: Normal exam of the head, ears, nose, mouth, and throat.
Dental: Healthy teeth and gums.
Neck: Normal thyroid exam. No noted lymphadenopathy. Auscultation of the carotid arteries normal.
Pulmonary: Lungs clear to auscultation. A screening Low Dose CT of the chest demonstrated no pulmonary pathology.
Cardiac: Heart exam normal. Regular rhythm. No murmurs or other abnormal heart sounds noted. ECG with normal sinus rhythm, rate of 71, normal axis, and no other significant findings. Transthoracic Echocardiogram demonstrated normal LV systolic function, EF 60-65%, normal LV chamber size and wall thickness, no wall motion abnormalities. RV normal, atria grossly normal, all valves normal. Exercise Stress Echocardiogram demonstrated above average exercise capacity based on age and sex, and normal heart rate, blood pressure, and cardiac output response to exercise. No evidence of ischemia noted and wall motion was normal in all images.
Gastrointestinal: Normal exam. No masses, hepatomegaly or splenomegaly noted. Normal optical colonoscopy with no polyps or abnormal findings completed June 2013. Repeat colonoscopy not indicated and was deferred until next periodic physical exam.
Genitourinary: Normal exam.
Extremities/Musculoskeletal: Normal throughout. Full range of motion in all joints. Strong distal pulses and good capillary refill in all extremities. No swelling or edema noted.
Neurological: Examination of cranial nerves, cerebellar function, deep tendon reflexes, motor function, and sensory system all normal. Cognitive Screening Exam using the Montreal Cognitive Assessment was normal with a score of 30/30.
Dermatologic: Normal exam. No evidence of melanoma , basal cell carcinoma, squamous cell carcinoma, or any other significant dermatologic disease.
Total cholesterol: 223 (mg/dL)
Triglycerides: 129 (mg/dL)
HDL cholesterol: 67 (mg/dL)
LDL cholesterol: 143 (mg/dL)
Cholesterol to HDL ratio: 3.3\
Complete Blood Count:
WBC: 5.5 (K/UL)
HGB: 16.1 (g/dL)
HCT: 48.7 (%)
PLT: 241 (K/UL)
Extended Metabolic Panel:
Fasting Blood Glucose: 89 (mg/dL)
BUN: 19.0 (mg/dL)
CREAT: 0.98 (mg/dL)
ALT: 27 (U/L)
AST: 19 (U/L)
Hemoglobin AlC: 5.0 (%)
Vitamin D: 20.0 (ng/ml)
PSA: 0.12 (ng/ml)
TSH: 1.76 (ulU/ml)
Past Medical History
Past Surgical History
Appendectomy (age 11)
• No past or present use of alcohol.
• No past or present use of tobacco.
Rosuvastatin (Crestor), 10 mg daily to lower cholesterol.
Acetylsalicylic Acid (Aspirin), 81mg daily for cardiac health.
Finasteride (Propecia), 1 mg daily for prevention of male pattern hair loss.
Ivermectin Cream (Soolantra), As needed for treatment of Rosacea
Multivitamin (Centrum Silver), Daily for overall health maintenance.
The President’s overall health is excellent. His cardiac performance during his physical exam was very good. He continues to enjoy the significant long term cardiac and overall health benefits that come from a lifetime of abstinence from tobacco and alcohol. We discussed diet, exercise and weight loss. He would benefit from a diet that is lower in fat and carbohydrates and from a routine exercise regimen. He has a history of elevated cholesterol and is currently on a low dose of Rosuvastatin. In order to further reduce his cholesterol level and further decrease his cardiac risk, we will increase the dose of this particular medication. The President is currently up to date on all recommended preventive medicine screening tests and exams.
All clinical data indicates that the President is currently very healthy and that he will remain so for the duration of his Presidency.
At the above height and weight, Donald Trump’s BMI is 29.9 placing him in the overweight category just shy of the 30 BMI cut off for obesity.
His blood pressure and heart rate are excellent for his age, especially in the absence of a blood pressure medication.
His pulse oximetry demonstrating the oxygenation of his blood is excellent as well.
An uncorrected vision test of 20/30 means that without glasses, the president has near perfect vision.
A low dose CT of the chest is not routine during annual physicals in non-smokers, but is reassuring that he most likely doesn’t suffer from lung cancer, the number one cancer killer in America.
His EKG, which evaluates electrical abnormalities of the heart secondary to disease or heart attack, confirmed the ideal heart rate.
His echocardiogram, and ultrasound evaluating heart structures and pump activity, demonstrated no heart failure or issues with the filling or pumping of blood, as well as confirming normal anatomy (valves, wall thickness, etc).
A stress test evaluates for cardiac ischemia, or loss of blood flow to heart muscle during rest and exercise, and was normal as well.
A normal colonoscopy in 2013 suggests his next screening colonoscopy wouldn’t be performed until 2023 unless he had pain, rectal bleed, changes in his stool, or any risk factors for colon cancer.
The Montreal Cognitive Assessment was given to evaluate cognitive function and is not routinely done during annual physicals. This was performed and passed with a 30/30 score. The test evaluates memory, orientation, visuospatial and executive brain function, recall, concentration and language fluency. An example is shown here.
His cholesterol is elevated but his good cholesterol is strong and his ratio of cholesterol to HDL is well within goal.
The remaining blood tests looked very good, especially his HBA1C and blood glucose evaluating for diabetes.
Of note is his Vitamin D level which appears low-normal and could put him at risk for osteoporosis. It does not appear a bone density test, Dexa scan, was performed.
A PSA of 0.12 is reassuring as well although is not recommended as a screening test for prostate cancer.
It's been suggested that President Trump loses 10-15 lbs and increases his exercise activity.
My opinion, for a 71-year-old man with high cholesterol, President Trump is way ahead of the curve. I’m a fan of Crestor, his cholesterol lowering medication, and credit his lipid profile numbers to his use of the statin. His weight is an issue but I think the White House has a bowling alley, chefs who could make asparagus taste like meat, and secret service who wear fitbits. I think he’ll be just fine.
This is a developing story.
Using a baseball analogy, counting your pounds of body weight is like counting runs batted in (RBI). The old-school baseball statistic is dependent on a multitude of factors, like whether your teammates get on base in front of you. It's outdated, just like body weight. So if body weight is RBI, body fat percentage is wins above replacement (WAR), which is how many wins a player contributes to his team above the replacement-level player at his position.
RBI isn’t indicative of a player’s performance like WAR, and your weight isn’t truly indicative of your health. But your body fat percentage is. If you’re a man, a body fat percentage between six and 13 percent is on par with athletes. For women, that range is 14 to 20 percent. A fit body fat percentage for men would be between 14 and 17 percent, and for women, between 21 and 24 percent. Average body fat percentages for men range from 18 to 24 percent and 25 to 31 percent for women.
Your body weight can fluctuate between one and five pounds everyday. I have personally seen my weight fluctuate by eight pounds in one day over the holidays. And now I have a new scale that estimates my body fat percentage, body mass index, water weight and even the percentages of my weight that is muscle and bone. (The company that produces it also donates a part of profits to end child trafficking and provide support services for victims.)
Using a scale isn’t as simple as stepping onto it, and determining our health isn’t as easy as reading the number on the scale. Knowing when to weigh yourself is the first step to ensuring the data you’re collecting is accurate.
First of all, you don’t need to weigh yourself everyday. Since your weight fluctuates so much in a single day, collecting that data daily can actually be detrimental to your health. If you weigh yourself daily and find you’re not losing weight, it could affect you psychologically. You could lose interest in managing your diet before it even goes to work on your body. Dr. Daliah Wachs explains:
“Your body likes everything really rhythmic and predictable, and when it gets out of rhythm your metabolism slows as a protective defense...It will relearn what your new norm is, but that could take weeks.”
Wachs suggests you weigh yourself weekly, and my research supports that suggestion. But there is research out there supporting daily weigh-ins. If you struggle to remain dedicated to your weight loss goals, weigh yourself everyday to hold yourself accountable. It resulted in more weight loss amongst women in the study cited above.
I weigh myself daily out of curiosity, but I only log my weight in the MyPlate app by Livestrong every five days. But how often you weigh yourself isn’t the only factor to consider when collecting your weight data. When you weigh yourself during the day will also skew your data.
My research indicates you should weigh yourself upon waking and after using the bathroom for the first time. You don’t necessarily have to poop, but if you do, your weight data will be a pound on the light side on average. After my movement this morning, I weighed 161.6 pounds, but I’m probably closer to 162.6 pounds.
As stated earlier, weighing yourself daily can get you down, especially when you’re starting a new diet that doesn’t seem to be working. But you need not worry if your weight doesn’t go down for a few weeks.
“Most diets include a lot of water, which also keeps your appetite down,” Wachs said, adding later that “you will notice an increase in water weight gain...by the couple-week mark you’ll start to notice it go down.”
Water makes up between 57 and 60 percent of your body weight on average, and if you make a point of drinking more water as a part of your diet, your weight will increase due to water retained. You can find out exactly how much of your weight is water by using a scale that measures body fat by sending a harmless electric current through your body. So don’t get down if your weight goes unchanged or even increases in the first few weeks of your new diet. And if you’re using a scale that measures body fat, don’t try to lower your weight by drinking less water. That’s just dangerous.
So how to weigh yourself properly starts with weighing yourself at the proper time of day and at the right interval for you, but ends with you not reading your weight at all and reading your body fat percentage instead.
If you like this, you might like these Genesis Communications Network talk shows: America’s Healthcare Advocate, The Bright Side, The Dr. Daliah Show, Dr. Asa On Call, Dr. Coldwell Opinion Radio, Good Day Health, Health Hunters, Herb Talk, Free Talk Live
When Hawaii residents Saturday morning received this alert (later retracted):
the rest of the country asked themselves, “What would I have done if I received this alert?”
So I think we can all agree we’re unprepared. Some scoff by saying, “Well we wouldn’t survive anyway!” Actually, you can survive a nuclear attack. Here’s how…
Firstly, know your shelters. There are two types:
Blast shelters offer some protection against the blast, heat, fire and initial radiation.
Fallout shelters offer some protection against the radiation from the fallout products.
Many public buildings in your city can act as fallout shelters. These may be schools, hotels, subway tunnels, or below ground pubs. However if your city doesn’t post or have either, you are more likely to be urged to “Shelter in Place”, which we’ll discuss later.
Secondly, make an “Emergency Kit” that has all your important papers, passports, medications, first aid, pet supplies, food and water.
Ready.gov suggests the following:
Consider adding the following items to your emergency supply kit based on your individual needs:
It’s best to get to a building that has a basement. Below ground is obviously safer than above ground. Moreover being surrounded by concrete or even brick is better than stucco.
Mic.com also suggests that the center of a building offers more protection than other rooms as illustrated below:
The farther away you are from the blast the safer, however, you do not want to be in your car in bumper to bumper traffic during an attack either.
If you don’t know where to go, than bunker down. If you have a basement go there. If not find an interior room with no windows and start praying.
There is always the possibility that someone may be in the middle of a picnic when a nuclear attack hits. If that’s the case, and you can’t get indoors, Ready.gov suggests the following:Do not look at the flash or fireball – it can blind you.
These tablets help protect your thyroid from taking up radioactive iodine, as they saturate the organ. It’s an inexpensive pill that will protect one against thyroid cancer but not the other medical sequelae of nuclear exposure such as bone marrow injury and skin irritation.
The false nuclear attack alert Hawaii residents received enlightened the rest of the country on how unprepared the average American is. It’s about time we have a game plan and cities educate their citizens on where and how to protect themselves.
A recent study out of Denmark finds frequent and prolonged use of ibuprofen to affect men’s fertility and sex drive.
Researchers out of the University of Copenhagen in Denmark found 600 mg of ibuprofen (three 200mg over the counter tablets) twice a day for 6 weeks could have an anti-androgenic effect, meaning decrease the effect of man’s testosterone.
The “compensated hypogonadism” reported, caused by a depletion of sex hormones, was seen within two weeks of the ibuprofen use. This can result in loss of libido and a decrease in sperm production. Long term sequelae could include hair loss and decrease in muscle mass.
Fortunately, this effect was reversible once medication use ceased.
According to the study of 31 males between the ages of 18 and 35, published in Proceedings of the National Academy of Sciences of the United States of America, the following was reported:
In the men, luteinizing hormone (LH) and ibuprofen plasma levels were positively correlated, and the testosterone/LH ratio decreased. Using adult testis explants exposed or not exposed to ibuprofen, we demonstrate that the endocrine capabilities from testicular Leydig and Sertoli cells, including testosterone production, were suppressed through transcriptional repression. This effect was also observed in a human steroidogenic cell line. Our data demonstrate that ibuprofen alters the endocrine system via selective transcriptional repression in the human testes, thereby inducing compensated hypogonadism.
LH stimulates the testicles to secrete testosterone. Since LH is a hormone produced by the pituitary, low testosterone levels mean the inhibitory effect of the ibuprofen occurred at the testicular level.
Ibuprofen is a medication known as an NSAID (non steroidal anti-inflammatory), used as an analgesic, antipyretic (fever reducer) and anti inflammatory and used for a variety of conditions. If an athlete suffers a sprain or fracture, for example, he may take 800 mg of ibuprofen three times a day for weeks at a time.
With the rising opioid epidemic and restrictive prescribing rules many states are implementing, many medical providers are switching to NSAIDS for pain control of their patients.
Other risks associated with NSAIDS include GI bleed, renal and liver issues and heart disease.
For more on this study read here.
The California Department of Public Health (CDPH) has issued guidelines on how to limit radiation from cell phone use which may cause cancer.
For years we’ve contemplated over cell phones causing cancer, specifically brain cancer. Each year a study debunks this theory, but months later a report surfaces that reignite the debate. And no matter how many studies disprove a cancer link, we worry because we are 24/7 glued to our phones, or the phones are glued to us. Many of us don’t even own a landline anymore as we find it financially obtuse to pay monthly fees for a wall jack we don’t use. We take our phones with us to school, work, the dinner table, and even the toilet. If it wasn’t for the lack of waterproofing, many of us would take our phones with us into the shower. We are geographically closer to our phones than own children. Something’s got to bite us in the butt……
Earlier this year a Superior Court Judge in California ordered the state to release papers discussing the risk of long-term cell phone use. According to sanfrancisco.cbslocal.com, “The documents were written by the state’s Environmental Health Investigations branch and are believed to contain cell phone radiation warnings and recommendations for public use. But the state refused to hand them over when requested by a director at University of California, Berkeley School of Public Health.” Joel Moskowitz, Ph.D in turn sued the state saying this data should be public record and won. He’s been researching the subject and cited an increased brain cancer risk with cell phone use over 10 years.
Children are the most susceptible with their developing brains. The following recommendations were recommended for both adults and children:
Keeping the phone away from the body
Reducing cell phone use when the signal is weak
Reducing the use of cell phones to stream audio or video, or to download or upload large files
Keeping the phone away from the bed at night
Removing headsets when not on a call
Avoiding products that claim to block radio frequency energy. These products may actually increase your exposure.
Cell phones emit radio waves. These are a form of non-ionizing radiation that provides an energy source through radio frequency. Ionizing radiation is emitted by x rays, cosmic rays, and radon, and have been linked to cancer as it is a high frequency, high energy form of electromagnetic radiation. Non-ionizing radiation include radio waves, microwaves, visible light, UV light, infrared, and lasers. Although UV radiation may cause skin cancer, the other sources are deemed less dangerous than their ionizing radiation counterparts.
One of the more recent studies unveiled in May of 2016 reported cell phone radiation caused brain tumors in mice. Rats exposed to the radiofrequency radiation for 7-9 hours a day, seven days a week, were more prone to develop the malignant gliomas as well has tumors in the heart. This study was not intended to be translated to human risk, but of course it made headlines and scared us silly.
Prior to this, in 2011, the World Health Organization’s International Agency for Research on Cancer (IARC) classified cell phone use and other radiofrequency electromagnetic fields as “possibly carcinogenic to humans.”
However, multiple studies have been done, as descriptively outlined by the National Cancer Institute, and are assuring us that there is no imminent danger by our daily use of cell phones. The NCI also provides recommendations from the CDC, FDA, and FCC stating not enough evidence exists to establish a link between cell phones and cancer.
Although arguments continue over cell phone radiation causing cancer, it has been proven that heat is given off. Many people complain their ear gets hot after lengthy cell phone use and studies have yet to determine if cell phone heat can cause oncogenic changes in cells. They’ve studied if the radiation affects metabolic activity, and a team led by Dr. Nora Volkow, head of the National Institute on Drug Abuse, found visible brain activity changes on the side the cell phone was being used. They recommended after this study keeping the cell phone away from the body and using a lower radiation emitting phone.
We wait and see. My suggestion is to not overdo it with our phones. Use the speaker setting when practical so as to not consistently hug the phone to your skull. Take breaks in between lengthy calls. Text when appropriate to minimize exposure as well.
Or do what I do when I talk to my mother, hold the phone 3 feet away from my head. I can still hear her…..just fine……
The holidays flew by us way too quickly and left the wind chill in its wake. Unfortunately with all the hustle and bustle this time of year, we tend to forget how dangerous the weather can be. It would make sense to stay indoors, and for the most part we do….except for New Years. All rules go out the door with this party. The most exciting night of the year can sometimes be the coldest night of the year. And the party ends up outside. And do we don a ski mask, goggles, gloves, galoshes, thermal underwear, winter coat and earmuffs? No. That would make the most unsexy New Year’s outfit.
Throw some alcohol into the mix and this can be a deadly combination. The CDC estimates that 1300 deaths occur each year due to hypothermia. So what is hypothermia?
Hypothermia is a dangerous drop in body temperature and can occur in minutes. Human body temperature averages around 98.6 degrees F. But hypothermia starts setting in at 95 degrees F with shivering, increase respiratory and heart rate, and even confusion. We forget that glucose stores get used up quickly so hypoglycemia can ensue as well, making matters worse, especially in someone who is intoxicated. Frostbite can occur as blood flow decreases to the tips of the ears, fingers, nose and toes. As hypothermia progresses, the shivering and muscle contractions strengthen, skin and lips become pale, and confusion worsens. This can lead to severe hypothermia, eventually causing heart failure and/or respiratory failure, leading to a coma and if not reversed, death.
Someone who is hypothermic may slur their speech, stammer around and appear uncoordinated. This sounds identical to your drunk buddy on New Year’s Eve. Unfortunately, this can be deadly as many hypothermic partiers get written off as being drunk.
So if you suspect hypothermia, call for medical assistance. Anyone you think is eliciting signs of hypothermia should be brought indoors, put in dry clothes, covered in warm blankets, and then wait for paramedics to arrive. It’s important to try to warm the central parts of the body such as head, neck, chest, and groin, but avoid direct electric blanket contact with the skin and active rubbing if the skin is showing signs of frostbite.
Hot water will be too caustic and can cause burns. Remember, the body is shunting blood away from the ears, fingers, toes, hands and feet to warm the heart, brain and other vital organs. The skin will be in a vulnerable state during hypothermia and frostbite and will burn the under perfused skin.
We’re outside in the cold, not bundling up, dancing, sweating, becoming dehydrated. Add alcohol to the mix, and its deadly. Here’s the scoop on alcohol toxicity.
When it comes to hypothermia, the best thing you can do is prevention. It’s the biggest party of the year so prepare yourself by doing the following:
Wear multiple layers of clothing
Bring an extra pair of dry socks
Avoid getting wet (i.e. falling off a boat, getting splashed with champagne)
Change your clothes if you worked up a sweat dancing
Check with your medical provider if some of your medical conditions (i.e. hypothyroid) or medications (i.e. narcotics, and sedatives) put you at risk for hypothermia
Avoid alcohol intoxication
Keep an eye on your more vulnerable buddies who include children, older individuals, and those with intellectual disabilities.
A Happy New Year should also be a Healthy New Year. So be warm, dry, safe and have fun!!
I was surprised when I stepped on a scale the day after Thanksgiving to find I had lost almost five pounds in five months. I shouldn’t have been surprised, however, because I had set my weekly target to lose a half pound per week on my MyPlate app by Livestrong. So had it not been for the constant grazing and then gorging of Thanksgiving, I probably would have met my goal of losing a half pound per week, or 10 pounds over five months, because I weighed myself again a week before Christmas and was shocked to see I had lost another eight pounds. (I’ve put five of it back on thanks to Christmas cookies.)
I’ve been monitoring my diet with the MyPlate app for six months now, hardly changing any of my exercise habits. Over that time, I’ve gone from 185 pounds to 165 pounds, and my waist has shrunk from 35 inches to 33 inches. I am a 31-year-old male standing five feet, 11 inches tall. My goal: to have six-pack abs by spring. It is the day after Christmas as of this writing.
I’ve never had six-pack abs despite being a gym rat in college. My goal in college was “the Rocky body.” I wanted to be 200 pounds like Rocky Balboa. I graduated high school at 150 pounds.
I worked at the University of Washington fitness center as a freshman in college, so if I wasn’t in class, studying, eating or sleeping, I was probably pumping iron. I started eating a 3,000-calorie diet -- then a 4,000-calorie diet. I was drinking a gallon of milk every two days or so, and burning through more whey protein than any broke 18-year-old should. Most of my money in those days went for protein and movies. I would do handstand pushups in my dorm hallway in the evenings and even stole some exercises from Rocky training montages, like medicine ball, decline sit ups (which probably contributed to my back problems later in life. I don’t do sit ups or crunches anymore, and neither should you.)
I put on 30 pounds of muscle as a freshman in college. People from my high school didn’t even recognize me, but despite eating a diet consisting almost entirely of protein and fats, I could never get my weight above 180 pounds. I had plateaued, which made me give up on my dream of achieving “the Rocky body.”
Once I turned 30, though, I didn’t have any problem putting on weight. My metabolism slowed noticeably, and I found myself buying jeans in a larger size for the first time in my life. I’ve had a 34-inch waist since middle school and was even wearing some of my high school jeans right up until I was 28 or so. Now I have the smallest waist I’ve ever had in my adult and adolescent life.
Now that I have degenerative disc disease that has resulted in one surgery already, “the Rocky body” isn’t a likely or healthy goal for me. Supporting 200 pounds on a five-foot, 11-inch frame would likely result in more lower back pain, especially given the upper body, weight-lifting required. But when I saw a 50-year-old man carrying a glass of wine and his six-pack abs around a pool in Las Vegas this year, I knew what I wanted for my body. I want to be the fittest old man around, and nothing says fitness like six-pack abs.
I’ve changed my diet dramatically. Calorie counting is a lifestyle, not a diet. While other people play games on their phones, I play with my body chemistry using the MyPlate app. I log my meals a day in advance, chasing the perfect day of macronutrient consumption (40 percent of calories from carbs, 30 percent from protein, 30 percent from fats) with what I have in the fridge and cupboards. It’s not easy, and it’s even harder if you’re poor. I typically only get my protein from whey and casein protein powders and eggs. If I’m lucky I’ll have chicken, or in this case, turkey due to Thanksgiving. Very rarely can I afford to eat steak or fish.
I’ve also quit drinking alcohol. Cutting carbs out of my diet proved difficult back when I was boozing. To think that a single pint of India Pale Ale could have up to 280 calories, all of which are calories from carbohydrates, made me move off microbrews immediately. Switching to 110-calorie light beer didn’t help. I just ended up drinking twice as many light beers to compensate for the lack of alcohol.
Then I tried doing 100-calorie shots of whiskey on the rocks or in soda water, but I still struggled meeting my caloric and nutrition goals despite dumping the empty carbs. Finally, I started drinking the lowest-calorie liquor out there: vodka. At 97 calories per shot, vodka allowed me to meet my caloric goals more easily, but I struggled finding a mixer that was low in carbs and sugars. Vodka and soda water isn’t any good, orange juice adds 112 calories from 21 grams of sugars and 26 grams of carbs, and cranberry juice is even worse.
I’ve found a couple of workouts I like on the MyPlate app thanks to Livestrong granting me gold membership status in exchange for me writing these editorials. I do a seven-minute, cardio sculpting workout that burns roughly 141 calories. I try to do that thrice weekly, and fail more often than I succeed.
I’ve also started doing MyPlate’s 10-minute abs workout, which burns just 76 calories, but shreds the abs. I use an ab wheel instead of doing the weighted crunches, though. This obviously isn’t enough exercise to burn my belly fat and reveal my six-pack abs, but my New Year’s resolution is to increase my training and have six-pack abs by March 13 (for another trip to Vegas).
Long-distance cardio isn’t the answer if your goal is six-pack abs. Exhausting yourself running miles upon miles is completely unnecessary and ineffective. You’d be better off running a 100 meters at full speed, resting for 30 seconds, and running another 100 meter dash. That’s why I’m starting an interval cardio training program.
Interval cardio training is a lot like weight lifting -- but for cardio. When I was seeking “the Rocky body” back in college, all I did was interval weight training. Interval training is simply doing an intense exercise for a short period and then resting for a short period.
For instance, on a chest day, I would start doing eight repetitions of bench press, then rest for a minute. Then I’d increase the weight and do six reps. Then I’d increase the weight and do four reps, maxing out on my last set doing two reps of the most weight I could lift. I’d do this for every exercise, eventually turning my weight training into a cardio workout as well. On arms and abs days, I wouldn’t even rest between sets. I’d go straight from bicep curls to weighted, decline sit ups and back to curls. On chest and back days, I’d go from bench press to the weighted row back to bench press. It was exhausting, effective and efficient.
Interval cardio training is exactly like interval weight training minus the weights, and when it comes to effective interval cardio training, nothing compares to the effectiveness of jumping rope. Just ask Mark Wahlberg, whose goal at 46 years of age is to cut his body fat to six percent.
After the filming of his last movie, Wahlberg reportedly had 16 percent body fat, which still allowed his six-pack abs to show. But it gives you an idea of how far Wahlberg has to go. Google says you can safely shed one percent of body fat per month, but something tells me Wahlberg will do it in less than 10 months given his trainer, personal chef and cryotherapy.
I am starting with 18 percent body fat, which has me at the bottom of the average body fat range for men. That’s a good start. Men with 14 to 17 percent body fat are considered “fit.” Since my goal is six-pack abs by spring, I have roughly three months to lower my body fat anywhere from two to four percent. That’s plenty of time if I focus my “weight lifting” on my abs. After all, you don’t need a dangerously low body fat percentage to show off six-pack abs if you build your ab muscles like bodybuilders build biceps.
The key to six-pack abs is constantly using your abs. You can do ab exercises sitting at your desk at work. Just crunch your abs together and hold it for a while. Then release, focusing on your breathing. These core exercises will shred your abs without going to the gym or even exercising.
You can’t just expect your abs to grow if you don’t feed them properly, though. At least 30 percent of your calories should come from protein. Fat isn’t as bad as once thought, either. It’s carbs that are toughest for the body to burn. You can burn fat in your sleep if you consume casein protein before bed. Just have a bit of Greek yogurt, cottage cheese or a casein protein milk shake prior to bedtime, and you’ll burn fat all night. Avoid the carbs at all times except after a workout. It’s important to carb load after workouts, but try to eat healthy carbs like fruits and vegetables. A little sugar after a workout isn’t terrible, either.
The most important thing you can do to achieve your New Year’s resolution of six-pack abs by spring is to commit to an interval cardio training regiment. I’m purchasing a Cyclone Speed Rope -- a jump rope with comfortable hand grips cut at a custom length that makes double-unders easier to perform. Cyclone can even design a jump rope for amputees who’ve lost an arm.
So if you’re determined and dedicated to your body, make six-pack abs by spring your New Year’s resolution, and shock all your friends at the pool this summer.
If you like this, you might like these Genesis Communications Network talk shows: America’s Healthcare Advocate, The Bright Side, The Dr. Daliah Show, Dr. Asa On Call, Dr. Coldwell Opinion Radio, Good Day Health, Health Hunters, Herb Talk, Free Talk Live
The work holiday party is one of the most anticipated events of the year. Free food, free drink and for 4-6 hours you can be in the same room as your boss without any risk of being told “you’re fired”. But…..many of us make mistakes, HUGE mistakes, while tipsy and letting our guard down could be the biggest career buster ever. Plus, there are some missed opportunities the office Holiday party offers to make your overall work life better. So let’s get right down to it.
Your superior in any office setting should be the last one you try to cuddle up to. Good management knows there is ALWAYS someone watching and, these days, recording on their phone, so they do not want to be seen in an uncomfortable situation, appearing to be flirting with you. You can complement them, sure, but hands off!
This gets us all into trouble. Yes the alcohol is usually free and a flow’n but this will lead to your downfall. Your guard is down, you become flirty, you blurt out secrets, those that the whole team knows but would be never caught dead saying……and sometimes the clothes come off on the dance floor. Please drink in moderation.
Never, never, never plan on driving that night if you plan to drink. Car Service, Uber, Taxi, designated drivers are a must.
The next morning will be full of regret as it is, no need to cement it in infamy.
Holiday season is swarming with good parties. And chances are there are two other parties calling your name that same night. Make sure you hit the office party FIRST. You can get too distracted or drunk at the other parties such that you never make it across town, safely. Again, don’t drive if you plan to drink.
This is where I take a fall (as you can see above). A microphone is sitting up on the stage, waiting, just waiting for someone to grab it and spout out some one liners. I fear getting close to it until the head boss makes opening remarks. Then I feel the need to interrupt him and “take over from here”. Let your boss have the mic. He/She’s the head honcho, let them have their glory. They’re paying for the party……
Never, never use this opportunity to gossip. That’s what the staff lounge is for. It’s a positive night. Don’t bring negativity.
You may feel protected with all your work peeps surrounding you but one day he/she will get you alone and ….payback. Instead wishing them some holiday cheer…..may bring out the good in the jerk.
Everyone is watching you so your hopes of secretly hooking up is already circulating social media. If you want to begin a relationship that’s fine, but hoping it's on the down low will never happen. People at parties pretend to be distracted, but someone is always watching.
Never, never, never discuss work at the office Holiday party. And please don’t ask for a raise!!! Will never happen. Even if your boss is drunk, he will forget about it by the New Year.
Being antisocial is not the way to go either. Mix, mingle and look like you’re having a good time. Even if you’re not. If you have to leave early due to boredom, blame it on diarrhea. This may be the only party you EVER get invited to.
Even though they may roll their eyes at you as you compliment them (since anyone volunteering for a planning committee in the first place probably isn’t your best bud at work), they secretly enjoy the complement.
This is the only time your boss and team will see your other talents. Sans beer bonging, show off your talents….dance moves, pipes, even fashion sense…. if you’re good.
Don’t kiss up, but as you thank him, let him know you love your job. This will be a take home message that can go a long way.
This is a no brainer.
It’s the holidays! Let’s celebrate!! Truly the most wonderful time of the year!!!
As the California Wildfires roar into a second week, those residents lucky enough to escape the flames worry what consequences could result in inhaling the smoke.
According to the EPA, smoke emanating from forest and community fires may include any of the following:
Carbon monoxide, which competes with oxygen in the blood
Carbon dioxide, a respiratory byproduct
Acrolein – used as a pesticide
Plastics, and those byproducts after incineration
and thousands of different respiratory irritants.
According to the EPA,
Smoke is composed primarily of carbon dioxide, water vapor, carbon monoxide, particulate matter, hydrocarbons and other organic chemicals, nitrogen oxides, trace minerals and several thousand other compounds. The actual composition of smok depends on the fuel type, the temperature of the fire, and the wind conditions. Different types of wood and vegetation are composed of varying amounts of cellulose, lignin, tannins and other polyphenolics, oils, fats, resins, waxes and starches, which produce different compounds when burned.
Some may have no idea they are breathing in harmful compounds that could affect their lungs and heart. However, many may experience:
Racing Heart (palpitations)
Exacerbation of their lung disease including COPD, asthma, chronic bronchitis
Exacerbation of heart conditions such as angina, heart attack, and cardiac arrhythmias.
Increased susceptibility to new lung infections as well as flu
PM2.5 are particles less than 2.5 micrometers in diameter that are present in pollution and wildfire smoke that can penetrate deeply into the lung linings. Larger, coarse particles 10 micrometers in diameter are called PM10. Both impair lung function as they inflame the lungs and interfere with the work of alveoli that need to oxygenate the blood. Moreover the small particles can use this pathway to enter the bloodstream. Although the direct health impacts of the fine particulate matter is not clearly defined it is believed that increased PM2.5 levels increase the risk of lung and heart disease as discussed above.
Symptoms may begin at levels greater than 55 µg/m3 .
Infants and Children
Those with chronic lung disease, including asthma and emphysema
Those at risk for heart disease and stroke
Those with diabetes
Those with chronic allergies
Avoiding the area of wildfires is paramount. Additionally, the following may be considered:
Avoid outdoors until air quality reports improve. Do not rely on how “clear” the air looks.
Take heed of wind and air quality advisories.
Recirculate the air in your home and car.
Keep windows closed.
Consult with your medical provider to monitor blood pressure, heart rhythm, lung function and refill any medications you may need BEFORE you feel symptoms.
Be wary of facemasks sold as PM2.5 safe as many do not protect against the very small particles. Respirator masks labelled N95 or N100 may provide SOME protection against particulates but not against the toxic fumes such as formaldehyde and acrolein.
After traveling from Boise, Idaho to Missoula, Montana to Orlando, Florida then onto Houston, Texas, we have tallied up about 150 ministry hours of driving over the last 6 weeks. With that, comes a toll on your physical body, and it caught up with one of my family members, at least for a minute. Let me explain.
Keep in mind, there is a balance between a natural/holistic remedy and western medicine. I have always been cautious when it comes to either side of the aisle. It seems that without fail, fear of not using either of their remedies is always what is pushed until you submit, and I for one will not go down that road.
During our final tour this last month, one of my family members had told me that her eyes were becoming blurry and that she could not see the road signs which were relatively close. Thinking that she only had to have her contacts replaced, she set up an appointment the following day when we would arrive at our next stop. Upon examination, the doctor stated that she had a drastic change in her visual tests. The doctor then said that the only time that she sees such a big change is when someone has diabetes, which we were not going to own. This family knows who the Healer is (Acts 10:38).
The doctor went and purchased a blood test, which revealed that her blood was up about 152 mg/dl higher than it should have been. After receiving her new contacts, the eye doctor then suggested going to the emergency room as soon as possible.
So, we set up an appointment the following Monday at the local clinic. Of course, by this time, I had plenty of time to ponder as to what was going on. Flags were already going up at every turn.
When we finally arrived for the scheduled appointment, the nurse wanted to take a blood test. The nurse took the first blood test and then suggested another, and we consented. After the blood tests were done, we were told that the blood needed to be sent to the Mayo Clinic in Rochester, Minnesota, which was going to take at least a week for results to come back in.
Before we knew it, the nurse told us that she had good news for us.
She begins to tell us that she didn’t think that it was this or that, or even the other thing but that my family member has type one diabetes and that she will have to be on insulin for the rest of her life.
I asked, “What was good about that dim prognostication?”
Furthermore, I asked how she could have come up with a prognostication that she had type one or two diabetes and how it was that she could make that diagnosis without getting all the blood results?
At this point, we knew that she was taking directives from someone in that clinic. Sincere as she was, she was lost; she continuously stumbled over as to how she was making this unsubstantiated claim. She ended up seeing the point we were making with our questions.
A couple of minutes later, she comes in with a “deep concern” as to what might be happening with our family members pancreas and that she now needs to take a couple of pictures to see what may be blocking insulin from getting into her blood and wouldn’t you know it, out of nowhere comes in another nurse to start to “teach her how to use insulin twice a day for the rest of her life.”
At this point, I got on the phone with an EMT and a nurse that we trusted and told them what was going on. I discovered that though diabetes is not to be played with, we were dealing with a system that is not about healthcare, but rather looking to create productivity and to match and connect a diagnosis with insurance codes to tap into the money.
How many of these young, sincere nurses and doctors get out into their field only to find that they are being used to be salespeople for the pharmaceutical companies who make billions every year off the sicknesses that they simply misdiagnose and therefore, are guilty of creating?
At this point, I told this nurse, who by the way had no business bringing this grim diagnosis, what her suggestions were and that we were not going to do anything until we had more information.
Of course, more fear comes from this nurse as to the importance of getting hooked on their remedy because if not, our family member may become blind, and possibly may even die, which we were not buying.
The long of the short of it is that we got to an experienced and caring doctor who told us that this lady had no business giving any diagnosis, that insulin was not the answer, and it would be remedied after a little rest, a good diet and exercise.
So, before taking the doctor's word for any diagnosis that may come down the pipe (There is a reason that they call it “practice”) which pushes you to dependency on the medical and pharmaceutical industry, you may want to take a step back, read and listen carefully as to what the woman that pressed into Jesus knew from experience.
“And a woman having an issue of blood twelve years, which had spent all her living upon physicians, neither could be healed of any, came behind him, and touched the border of his garment: and immediately her issue of blood stanched. And Jesus said, Who touched me? When all denied, Peter and they that were with him said, Master, the multitude throng thee and press thee, and sayest thou, Who touched me? And Jesus said, Somebody hath touched me: for I perceive that virtue is gone out of me. And when the woman saw that she was not hid, she came trembling, and falling down before him, she declared unto him before all the people for what cause she had touched him, and how she was healed immediately. And he said unto her, Daughter, be of good comfort: thy faith hath made thee whole; go in peace.” (Luke 8:43-48)
The lists of fraud in the medical industry are astounding, to say the least. Below are some incredible links for you to review.
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