Dr. Lane, MD

The Importance of Sleep to your Health

drlanemd@gmail.com (drlanemd@gmail.com) — Fri, 25 Mar 2016 19:56:00 -0500

We all know how bad we feel after a poor night's sleep and conversely how good we feel after sleeping well, but your sleep is not just about your energy. The quality of your sleep has a significant impact on your health and even your ability to maintain a healthy weight.

Think about all the effort you may have put in to diet and exercise to get healthy but all along if you have been ignoring your sleep most of your gains would be negated by the ramifications hormonal ramifications of poor sleep.

To learn more please click here: Make Sleep Your Weapon

4-7-8 Breathing

drlanemd@gmail.com (drlanemd@gmail.com) — Fri, 25 Mar 2016 19:39:00 -0500

Without a doubt my favorite technique for reducing my stress response is the breathing technique 4-7-8. It is free, quick (45 secs-60 secs) and very effective when used daily over time. I personally do this breathing daily and teach many of my patients in the office this practice.

To demonstrate its effectiveness, I would often have my nurse take a patient's blood pressure when they were nervous and of course it would be high. After spending just a few minutes learning how to do the 4-7-8 breathing it was not uncommon for the systolic blood pressure to drop 20 pts sometimes into the normal range. There is no medicine I could have given to have the same effect yet the patient was able to fix themselves with a simple breathing practice.

Share this with your friends and remind each other to do your breathing so you can reap the health benefits in both the short and long term.

To watch the video on breathing please click here: 4-7-8 Breathing

How Stress Affects Your Health

drlanemd@gmail.com (drlanemd@gmail.com) — Fri, 25 Mar 2016 19:32:00 -0500

Over the years of practicing medicine I have seen nothing more detrimental to my patients' health than stress. In fact it is estimated that at least 80% of the conditions a primary care doctor sees in his or her office is directly or indirectly related to stress.

If you can spend a few minutes learning how stress affects your body then you will be better prepared to learn the tools and concepts that can help you change how stressful situations affect your health.

After learning about stress I would suggest taking a few minutes to watch the video on 4-7-8 breathing to learn my favorite technique for "chasing away the tiger."

To watch the webinar on stress please click here: How Stress Affects your Health

Highlights of the Glycemic Index

drlanemd@gmail.com (drlanemd@gmail.com) — Fri, 25 Mar 2016 19:21:00 -0500

From a nutritional standpoint, few things are as important as learning how to control your blood sugar. High blood sugar levels are not only responsible for the development of type 2 diabetes, but also weight gain, fatigue, anxiety, and poor sleep to name just of few of the many clinical side effects fluctuating sugar levels.

Over the years I have found, both personally and professionally, the glycemic index a good place to start when learning how a food will affect one's blood sugar. The following two webinars were created to help explain what the glycemic index is, what it's limitations are and how to use it to improve your health.

Once you have a good feel for the glycemic index I encourage you to try some of the recipes to see how easy it is to incorporate low glyecmic meals into your diet.

To watch the first webinar click here: Introduction to the Glycemic Index

To watch the second webinar in this series click here: How to Eat Using the Glycemic Index

drlanemd@gmail.com (drlanemd@gmail.com) — Fri, 25 Mar 2016 16:27:00 -0500

Epigenetics: A New Perspective in the Nature vs. Nurture Debate

drlanemd@gmail.com (drlanemd@gmail.com) — Sun, 27 Sep 2015 18:45:00 -0500

Many of us as kids were often told by our moms “we are what we eat.” However, in an ironic twist we are now learning from the study of epigenetics that to some degree we are what our mom ate when she was pregnant.

What is Epigenetics?

To help you understand this further let me first briefly explain epigenetics. Epigenetics is the study of how life experience cause changes within our genes. We are all born with the DNA that stays with us our entire life, but our life experiences, mental health, physical activity, even what we eat, can have a profound effect on our health throughout our life. It can even effect our children’s lives. Through epigenetics, we are learning the factors that contribute to these changes and attempting to forecast the impact – positive or negative – they have in our lives.

An Epigenetics Example

Imagine a train starting out down a track and it gets to a “fork” in the tracks. Depending upon how the switch is thrown the train can go on three separate tracks in different directions. In this example what will determine how the switch is thrown is the environment the train is in at that time.

If it’s raining, the program sends it on the left track;
If it’s snowing it goes on the middle track;
If it’s sunny it goes on the far right track.

If each track was designed and built to be better suited for the specific weather condition then this program maximizes the safety of the train by pairing the best track per the weather for the train. Essentially this is what happens at a molecular level to our genes at certain critical times of our lives, some of them being early in development.

What Does Epigeneics Mean in our Daily Life?

I find the human body fascinating and complicated, but it makes sense that in order to enhance survival there would be a mechanism of how the expression of genes could be changed based upon environmental clues. There are certain “stressors” like poor nutrition, emotional stress, and chemical toxins that tell the body the environment is not optimal and in turn the body puts a sign on the DNA that causes genes to be read differently than they otherwise would. When the expression of a gene is changed the affect or strength of that gene is changed and as a result our body functions differently. What is interesting is that the change in how the gene is read is not short term, and has been found to last not only for the person’s lifetime but their children’s genes will also be expressed in a similar pattern changing how their body works as well. Consider the train example again: once the switch is thrown and you are on one of the three tracks, you have no choice but to stay on that track for a very long time. Specifically, the initial studies in epigenetics have shown that in critical developmental times like fetal development and early childhood, the stressors mentioned above have led to an increase in obesity, diabetes, and even heart disease in later adult life.

Epigenetics Gives you More Control Over Your “Life Track”

Now I know this may seem like we have less control over our future health than we initially thought, but as I mentioned before, the human body is amazing and has many ways to adapt to its environment. Since we never know when our genetic train is going to come to a fork in the tracks, we need to make sure we are living healthy as often as possible to make sure that we stay on or are switched to the “healthy track.” In fact, I just attended a lecture on aging where it was suggested that the role our DNA has in determining our longevity may only be about 15% compared to 85% related to environmental factors affecting epigenetics. Shifting the pendulum from nature to nurture through epigenetics really gives us more control over our destiny and our family’s destiny. Certainly changing the family’s lifestyle is quicker and easier than waiting for a mutation in our DNA that will change our health. Epigenetics is one of just many concepts that we are learning about to understand how our body adapts to changes, but it is a great example of how important it is to treat our body well and even more important to make sure our children and expectant moms are living life as healthy as possible. I hope this motivates us all as a country to think about creating a culture of health for our families. If our school systems insist on feeding our kids fried foods and sweets let’s send them with a healthy lunch and work in our community to change the nutrition of the school lunches and breakfast. We are all connected and anyone’s poor health affects us all so let's work together to change the “healthculture” of our country so we can all be healthier and happier.

Immune Boosting Miso Soup

drlanemd@gmail.com (drlanemd@gmail.com) — Tue, 22 Sep 2015 10:18:00 -0500

As the weather gets colder everyone seems to start coming down with some type of upper respiratory infection. I believe food can be one of our best forms of medicine and prevention so I enjoy regularly making this version of miso soup. This is a lot more hearty than the typical miso soup. I pack lots of vegetables and whatever asian mushrooms I can find in the store. Asian mushrooms are known for their immune enhancing properties and when you add lots of vegetables to increase your vitamins and anti-oxidants you have a great combination. As you sit down at lunch to eat visualize you immune system getting stronger and your body becoming healthier. By the way this tastes great too!

This soup is very easy to make. For a quick demo go to: Dr. Lane's Kitchen

Ingredients

4 1⁄2 cups water
6 tablespoons Miso and Easy Paste
String carrots, about 1/3 cup
3 green onions chopped
Pinch of turmeric and black pepper
2 -5 garlic gloves chopped
Handful of spinach
Handful or 2 of Asian mushrooms Package of hard tofu cut up in squares

Directions

Cook above ingredients, except the tofu. I often start with the carrots first as they take a little longer to soften. When all the vegetables are tender, add the tofu to warm and then enjoy.

Turmeric: My Favorite Spice that Gave My Dog Some Life

drlanemd@gmail.com (drlanemd@gmail.com) — Mon, 21 Sep 2015 07:48:00 -0500

How Turmeric Helped My Dog

One of the interesting things as a physician is that although my patients look to me for advice, guidance, and knowledge, within my own family I am just Dad and with that comes a disbelief in my professional acumen. Well, the time I remember that changing the most in my kids’ and wife’s eyes was the day I helped our 12 year old Lab named Darma.

She was a sweet family dog who helped raise our kids but now was riddled with arthritis so that even a walk down the street was difficult for her. I had just come back from my week in Arizona for my fellowship in Integrative Medicine and had learned about the anti-inflammatory properties of turmeric, so I thought why not see if it will help Darma. I bought some organic turmeric spice, and combined it with some omega 3 rich oil and black pepper and mixed it with her usual food. The first time I served it to her, she looked up from her bowl in suspicion, but as with most labs, she never walked away from food so it went down without a problem. This became our daily routine for which I was mocked in the house for practicing “voodoo” on the dog. But guess what? In about 2 weeks, she was significantly better.

Almost like from the movie Cocoon she had a little spring to her step and now and she could walk 1-2 miles as opposed to 1 block. Finally my knowledge and training meant something in the Lane family and we started adding turmeric to everything!

Health Benefits of Turmeric

So why did this help Darma and what is all the fuss about turmeric? As it turns out, turmeric is one of the most potent anti-inflammatory compounds known on earth. It is one of the main spices in curry and mustard and is widely used in Indian cuisine. In fact, some people have theorized that the lower prevalence of Alzheimer’s in India may be related to their increased turmeric consumption.

The active compound in turmeric is curcumin and based on studies in vitro and on animals it appears to be anti-inflammatory, anti-neoplastic, and an anti-oxidant. Since so many of our medical diseases are linked to inflammation, it is not a surprise that curcumin has been included in a wide number of clinical trials. There have been positive results in studies on inflammatory bowel disease, rheumatoid arthritis, and colon cancer prevention, but a recent study on diabetes prevention has particularly interested me (Chuengsamarn S, et al. Curcumin extract for prevention of type 2 diabetes. Diab Care 2012; Jul 6.).

In a major medical center in Thailand they enrolled 237 subjects with pre-diabetes in a 12-month, randomized, double-blind, placebo controlled cohort trial to compare the effects of a 3 placebo pills vs. 3 curcumin extract pills taken twice daily. After 9 months of the trial, no participants taking the curcumin developed diabetes, but 16.4% of the control group taking the placebo did go on to become diabetic. Although larger studies need to be done, I still thought this was an amazing preliminary result with potentially large health ramifications for our country that is struggling with a diabetes epidemic.

Possible Contraindications to Taking Turmeric

As with anything, there are possible side effects but overall turmeric is very well tolerated even at high doses. Those with gall stones or bile duct obstruction should avoid turmeric as it has been shown to contract the gall bladder and it is not recommended in supplement form for those with gastric ulcers or who are pregnant. Also, if you are taking any blood thinners you must discuss taking turmeric with your health care provider so safety for you can be determined and monitored appropriately.

How to Take Turmeric

Now, you may wonder why I put black pepper and oil with the turmeric in Darma’s food. Many people do not realize that turmeric (curcumin) will not be significantly absorbed from your intestine without some type of fat (i.e. why the omega 3 oil was used) and piperine which comes from black pepper. In fact, in some studies piperine enhanced absorption by as much as a 1000%!

If you are using the turmeric for intestinal purposes then take it on an empty stomach with no black pepper (or piperine free supplement) so that its anti-inflammatory effects occur in the intestinal lining and not in the blood stream.

Since I am a big believer in using food to help enhance your body’s natural healing potential don’t be shy about incorporating the turmeric spice into your cooking. It does add a yellow color to your foods but it has minimal taste and you can feel good about the health benefits it is adding to your meal. People always ask me how much black pepper to add to the food. The honest answer is that I am not sure there is a scientifically tested amount, so I always just add the pepper to taste so I enjoy the food. Hopefully, like my loyal canine friend Darma, you too will notice a little spring in your step in no time.

Quinoa Tabouleh

drlanemd@gmail.com (drlanemd@gmail.com) — Sun, 20 Sep 2015 22:06:00 -0500

This is a recipe shared with me by Jodi Sheakley-Wright, a wonderful holistic nutritionist and health coach. This is easy to make, portable, and a great option for lunches at work or school. It offers whole grains, fiber, healthy fats, and anti-oxidants through the spinach and tomatoes in addition to being a complete protein source due to the quinoa. Nutritionally complete by itself or it
can complement another healthy option as well.

To see how easy this is to make watch Jodi prepare it for you here: Dr. Lane's kitchen

Quinoa Tabouleh

Ingredients

3 cups rinsed and precooked Quinoa
2 cups baby spinach
1 cup of each: chopped tomatoes and diced cucumbers 1/2 cup sliced black olives
1/4 cup fresh parsley (or 1 Tbs dried)
salt and pepper, to taste
1/4 cup lemon juice
1/3 cup feta cheese
1/4–1/2 Extra Virgin cold pressed olive oil

Directions

Add quinoa to large bowl.
Add parsely, oil, pepper, lemon juice and stir to incorporate
Add tomatoes, cucumbers, spinach, olives and some feta
and stir to incorporate.
top with remainder of feta

Top 8 Components to a Healthier You in Menopause

drlanemd@gmail.com (drlanemd@gmail.com) — Sat, 19 Sep 2015 18:53:00 -0500

Menopause Focused on You

When you think of menopause what comes to your mind? It may be images of hot flashes, restless sleep, irritability or debates on hormonal therapies . . . all of which can produce negative feelings and emotions. In some ways, our American culture has created these strong associations through TV and other media portrayals and we have lost the appreciation for what this transition in life can mean for a woman.

Currently about 50% of the women in this country will be either going through menopause or are post menopausal. With such a large percentage of our population in this stage of life, I think there has never been a better time to reassess what the ideal holistic approach would be for helping a woman age well and live the next phase of her life with passion and energy. In many health clinics, treatment for menopause is synonymous specifically with hormonal therapy which, unfortunately, has led many health care professionals to ignore other aspects of life that are affected by this change. Furthermore, there have been recent studies that have been widely publicized that question the safety of hormone replacement therapy and have left women and health practitioners with more questions than answers. Once thought to be the elixir for women’s health that could prevent heart disease, help mental functioning, improve sexual function, and slow down aging, these studies instead have shown an increased risk for invasive breast cancer, strokes, blood clots, and even dementia.

Although more studies and experience are needed with the different hormonal options such as bio identical hormones both in pill and topical forms, I do not believe any current hormonal therapy can be considered free of these risks. For that reason, the integrative approach of using natural less invasive treatment is ideal for menopause. Here are what I feel are 8 essential components to consider for improving your health during the menopausal years.

My 8-Step Approach to Improved Health in Menopause

1. Appropriate Medical Evaluation

As people age, concerns can evolve as to whether particular symptoms represent a dangerous physical condition. It is important that these concerns are addressed and appropriately evaluated as irregular menstrual bleeding can be caused by normal changes in hormones, but also by specific gynecological conditions that could need treatment. Other medical conditions like metabolic syndrome, heart disease, thyroid conditions, and kidney conditions also need to be evaluated so that you can have the peace of mind that all aspects of your health are being addressed while you are focusing on your improved lifestyle. Not all symptoms women have during menopause are related to menopause so a trusting and comprehensive relationship with a primary care provider is essential for complete care.

2. Use Nutrition to Combat Changes in Metabolism and Insulin Resistance

As all of us age, our bodies will naturally replace muscle with fat that will slow down our metabolism and lead to further weight gain. Busy schedules evolving around work and family will further contribute to weight gain and then all of sudden it feels impossible to lose weight and even previous diets that were successful now don’t seem to work anymore. This is in part due to emerging insulin resistance that does increase in menopause and is exacerbated by worsening lean body mass, and higher stress levels. As our insulin levels rise, our hormones (specifically, Leptin) that help control how food is stored as fat or used for energy, become affected and healthy weight maintenance becomes a challenge. Ideally a provider and patient partner together to understand the obstacles faced in changing the diet and create targeted strategies to reverse these metabolic processes. Review of food diaries, cooking classes, sharing recipes, videos, and sometimes natural supplements are some of my favorite tools to empower true nutritional results.

3. Exercise Plan to Boost Metabolism and Energy

In conjunction with nutrition, exercise is key in helping reverse the aging process that occurs as a result of a slowing metabolism and deteriorating lean body mass. Often, more is not better. Instead focus on the different types of exercises and options that are more time efficient and enjoyable yet better targeted for quicker results. There may be schedule obstacles, health limitations, or specific preferences on what type of activity is preferred. All of these should be taken into account in creating an exercise program that is right for you. Exercise alone has been shown to improve depression, sometimes as much as anti-depressants. It also helps with hot flashes, improves sleep, reduces physical pain, strengthens bones, reduces future falls, improves energy and lessens the effect of stress on the body all of which are great benefits for someone going through menopause.

4. Focus on Emotional Health and Manage Stress Better

Menopause can be the ideal time to take a break and reflect on aspects of life for which you are grateful. It is also the time to decide what you want for the future. For some, the previous years were focused on others (perhaps children, a spouse or work) but now there can and should be a shift to focusing on you. What is your vision for the next part of your life and what do you have to do to make this happen? This reflection is important and can be an ideal time to share your thoughts with your family and friends.

Also, many are so dedicated to others in previous years that they have burdened themselves with the effects of chronic stress which can contribute to weight gain, sleep disturbance, depression, fatigue, “brain fog”, and physical ailments that have also traditionally been associated with menopause. Taking the time to learn and incorporate mind body techniques into your life can have a dramatic impact on your health and well being. Each person is unique and will be drawn to different techniques, but I recommend breathing exercises, progressive muscle relaxation, visualization, meditation, biofeedback and cognitive behavior therapy as well. Learning these techniques not only helps you feel better but will also give you the tools to stay healthy for years to come.

5. Natural Supplements to Help Ease Specific Symptoms of Menopause

As concerns have grown over hormonal options for menopause, the role of natural supplements has increased. Certain supplements like Black Cohosh combined with St. John’s Wart or adaptogens like Ashwagandha, Rhodiola, or Schizandra can be helpful in mitigating the symptoms of hot flashes and changes in mood without the use of hormones. Additional supplements can also be recommended to help with other symptoms such as joint inflammation, anxiety or sleep difficulties. By having both conventional and natural options available, it allows a broader range of treatment options that reflect individual preferences and responses.

6. Utilize Alternative Therapies like Acupuncture and Yoga to Enhance Current Lifestyle Plan

Outside of this country other cultures have had great success in helping women as they go through menopause and using some of their time tested techniques can be of great value. Acupuncture can help ease hot flashes, improve sleep, decrease headaches and treat musculoskeletal pains that interfere with physical activity.

For some, yoga may seem intimidating and something only for those that are flexible, but when led by an experienced instructor anyone can enjoy basic yoga and reap the many benefits. Studies have shown that yoga improves anxiety, lowers blood pressure, assists weight loss, and helps prevent falls to list just a few of the benefits. Taking a yoga class with others can be fun and relationships can develop that nourish your soul and your body making it a great addition that addresses both your emotional health and physical well being at the same time.

7. Hormonal Therapy Can be Appropriate for a Specific Period of Time to Treat Severe Menopausal Symptoms

As mentioned previously, there are potential health risks to hormonal therapy, however, there are times when menopausal symptoms like hot flashes can be so debilitating and life altering that hormonal therapy is warranted and can be very efficacious. There is a lot of confusion surrounding bio identical hormones (hormones produced to resemble the same type of estrogen or progesterone that our body produces). There are now bio identical forms of estrogen that are pharmaceutically available in a variety of forms such as pills, transdermal devices and even vaginal insertion products. As an added benefit, the latter two seem to be associated with a reduced risk of blood clotting compared to oral forms. Progesterone is also available in a bio identical pill form called Prometrium that in initial studies appears to be safer than its non bio identical predecessor by having less cardiovascular risk and also less risk of blood clots.

Sometimes there is the perception that hormone levels need to be checked (whether from saliva testing or blood work) to determine the appropriate dosing of hormones, but this is not the case. There is not a specific grid that matches doses of hormones to a patient’s level partly because in perimenopause hormone levels can change day to day. Many of the leading integrative medicine’s physicians agree that the best dose is the lowest one that adequately treats the menopausal symptoms like hot flashes. Once someone is on a well tolerated hormonal regimen it is usually not intended to be continued indefinitely, but instead for a few years (usually less than 5) and then tapered off gradually to allow a better tolerated transition to the post menopausal years while limiting the potential medical complications from long term hormonal use.

8. Focus on Both Inner and Outer Beauty

As women go through menopause they may notice skin changes over time such as thinning of their skin and increased wrinkles. There can be up to a 30% decline in collagen in the skin in the first 5 years after menopause and a continued 2% decline per year over the next 20 years. In addition there are estrogen receptors on the skin that can affect the appearance of the skin as hormone levels change. Even when eating a healthy diet full of antioxidants those nutrients often are not able to adequately protect the skin from free radical skin damage and other age related skin changes. There are now some easy to use topical products that can help improve a women’s skin care and even injections like Botox and collagen fillers that can hide some of these menopausal skin changes. Obviously one’s skin care goals and preferences are very individual, but spending time on one’s appearance can be fun, improve self confidence, and enhance motivation for improving one’s physical health simultaneously.

The Best is Yet to Come . . .

Although sometimes women dread or have uncertainty about the perimenopausal years, the good news is that many studies on women indicate that the post menopausal years from the 50’s to 65 are considered the happiest time of a woman’s life. Many report a feeling of contentment with who they are and enjoy a time of their life when they can focus on themselves as a priority. By taking a natural and holistic approach, many women can gain confidence, feel better about their health, and even have more energy. Your improved health and outlook on life can be inspiring and perhaps change other’s perception of menopause for the better!

First Step to Improving your Health May be Unlocking your Smile not your Gym Bag

drlanemd@gmail.com (drlanemd@gmail.com) — Fri, 18 Sep 2015 20:27:00 -0500

Foundation of Good Health

Anyone that has built or bought a house knows that one of the most important things about a house is the foundation. If it’s done poorly, the entire structure of the house is at risk and no matter how well the rest was built, the house could be doomed.

Holistically speaking, I believe that in regards to the health of our bodies, emotional wellness is the foundation for good health. Think about it for a second. When you are stressed, do you crave steamed broccoli or do you grab the ice cream, cookies, chips and fries? The hormonal effects of stress, which we will teach you in our lifefuse program, lead to your cravings that keep you from following the diet you know is healthier for you.

Likewise, when you are stressed, mad, or worried, how do you sleep at night? Most of us will have trouble falling asleep or toss and turn waking frequently, or wake up tired like we never slept at all. This leads to fatigue and a vicious cycle of caffeine and energy drinks to get through the day. This roller coaster ride often makes exercise feel like an impossible task and that trip to the gym gets replaced by lying on the couch exhausted after work and feeling guilty for not doing all the things you planned on doing.

Most Struggle Improving their Diet and Fitness when Stressed

In practicing integrative medicine and wellness for years I have found that until a person can improve their emotional wellness, their attempts at diet and exercise can often be frustratingly futile. Thus, learning techniques for stress reduction will become the foundation for your health plan and its strength will allow the framing of your house (nutrition) and the plumbing and electrical work (exercise) to reach its maximal potential.

You have to learn techniques to control stress. If left unchecked, it will cause the most cracks in the foundation. It has been estimated that stress directly or indirectly causes up to 80% of the health conditions that people see a doctor for. It has devastating effects on your immune system causing frequent infections. It affects your heart by causing elevations in blood pressure and cholesterol. It also worsens depression and asthma. These are just a few of the many affected conditions. Imagine a young child just having learned to ride a bike going down a steep hill and not braking or slowing down as he speeds down the road. Ultimately, he would lose control of the bike and likely crash. But if he learned to put the brakes on or even stop at intervals down the hill he would remain in control and arrive safely with a smile at the bottom of the road. This same situation happens to us daily as we race through our day without taking breaks or slowing down to allow our bodies and mind to catch up and stay in control. Racing thoughts, tension, and stress hormones speed ahead and cause us to emotionally and physically crash.

So as you continue on your path to a healthy lifestyle, enjoy learning and using stress reduction techniques such as breathing exercises, yoga, meditation, visualizations, music therapy and even biofeedback. I encourage you to share them with your family, friends and co-workers. Hopefully, you and your family will end you day smiling and with a strong foundation to build upon for the rest of your life.

Top Ten Medical Reasons to Exercise

drlanemd@gmail.com (drlanemd@gmail.com) — Fri, 18 Sep 2015 19:43:00 -0500

“In order to remain healthy, the entire day should be devoted exclusively to ways and means of increasing one’s strength and staying healthy, and the best way to do so is through physical exercise.”— Hippocrates (460-377 BC)

“If you don’t get fit, your body will quit!”—Will Lane M.D.

There are multiple reasons to exercise, but I hope the following will help motivate you to feel good about becoming or continuing to be physically fit:

1. Sedentary lifestyle is as much of a risk factor for heart disease as uncontrolled high blood pressure, uncontrolled high cholesterol, and smoking 1 pack a day of cigarettes a day.

2. Being physically fit has been shown to reduce risk of colon cancer and breast cancer.

3. In animal studies, exercise increased brain neuron connections by 15%.

4. Someone physically fit but overweight is less likely to have a heart attack than someone thin but sedentary.

5. Between the ages of 50-70 you will lose about 30% of your muscle mass unless you do some form of strength training.

6. Weight bearing exercise is necessary to reduce the bone loss that occurs with aging and leads to osteoporosis.

7. Being overweight and sedentary is a bigger factor in the reduction of growth hormone and testosterone production than aging itself.

8. In a study done by the Harvard School of Public Health, men who did 30 min of strength training and 30 min of aerobic exercise reduced their risk of diabetes by 60%.

9. In one study of people suffering from migraines, 40 min of exercise 3 times a week was as effective as a commonly used migraine medicine (Topamax) at preventing migraines.

10. Many studies in patients with fibromyalgia have shown that warm water aquatic exercise will reduce pain symptoms, improve cognitive function, decrease anxiety and depression and help the patient perceive their condition as less severe.

The Nutritional Training Table for Athletes

drlanemd@gmail.com (drlanemd@gmail.com) — Sun, 30 Nov 2014 09:35:00 -0600

Imagine watching the NBA playoffs and seeing the camera pan on Tim Duncan and you see him eating a soup bowl full of pure sugar. Especially if you were a Spurs fan, would you not question the wisdom of his food choice? Or what if you were watching the Tour de France and you see the American team get on bikes that were rusted from being left outside for the past month. Would you not think they too were wasting their hard training and preparation due to their lack of care for their equipment? These may seem like extreme examples but in reality they are an analogy for what many athletes do to their bodies leading up to competition.

I am sure cyclists take great care of their bikes and Nascar racers spend enormous time and money on their cars, but if you stop and think, do we take as good of care of our body's as we do our other equipment? For this reason, I want to share some important nutrition principles for athletes so they can perform at their best and start to understand how nutrition affects their body.

3 Key Nutrition Principles for Athletic Success

1. High blood sugar levels from processed carbohydrates and highly sweetened foods will sabotage energy and muscle rebuilding.

High sugar levels are kryptonite to athletes. When your blood sugar goes high, your body responds by releasing insulin to move the sugar from your blood to the cells of your body. However, when your body has to make a whole lot of insulin to do this it causes a number of bad effects to your body. We all know and have experienced the sugar crash after eating a lot of Halloween candy as a kid or enjoying a big plate of pancakes and syrup only to feel sleepy and tired an hour later. And don't think that just candy and pancakes can do this! Did you know that one bottle of a sports drink or vitamin water can have 8 spoonfuls of sugar and one bottle of soda may have 15-20 spoonfuls of sugar? Or that a bagel or cereal may raise your blood sugar as much as a donut? There are also a number of other hormonal ramifications we need to also understand in order to appreciate how detrimental sugar can be to an athlete.

First insulin is pro inflammatory, meaning that it will make your muscles and joints even more sore and achy. Second, high levels of insulin affect a hormone called leptin that tells your brain whether it should use the food you are eating for energy or store it as fat. Whether you are an athlete or not, who does not want their food to give them energy? No one wants it to be stored as fat and, for an athlete, this hormonal switch has a huge affect on performance. And last but not least, high insulin levels inhibit the release of human growth hormone at night. Human growth hormone not only helps growing teenagers, but it also repairs the damage our muscles, tendons and joints suffered during our training that day. Without this necessary repair how are we going to rebuild our muscles through training to be bigger, stronger, and more efficient?

So how do you avoid these high sugar levels? Avoid processed carbohydrates, i.e. anything with flour in it. Almost all the cereals, breakfast bars, crackers, and breads will cause sugar levels to sky rocket in most people. Think of each particle of flour as little tiny sugar bomb waiting to explode once digested. Instead, start incorporating whole grains into your diet like brown rice, quinoa, steel cut oatmeal, and farro just to name a few options. For bread, I recommend spouted grain brain (common example Ezekiel bread) which is not made with flour and is much less likely to cause sugar spikes. I do recommend toasting it when you first try it as the texture is different. Whole grains are like extended release carbohydrates which will slowly be broken down in your body leading to a steady rise in blood sugar. This will very effectively restore your muscle energy stores and allow your body to hormonally function as it should using your food for energy. For ideas on snacks for athletes check out our list of foods recommendations on Coach Tanya's blog ("Nutrition for Athletes: Snacks and Meal Concepts").

2. Athletes need over 10 servings of fruits and vegetables a day to prevent oxidative damage to muscles.

I know this may seem like a lot but athletes in particular need to make a change in how they think about their meals from being focused on meat and potatoes to being focused on anti-oxidant consumption. Any time energy is created there is a waste by product. Think of smoke from a coal factory or oil refinery, or smoke from a fire in our fireplace. In our bodies when we use oxygen for energy the by product is an oxygen free radical (basically a little terrorist that likes to damage our muscles and soft tissues unless it is neutralized). To visualize this, think of an apple that had a bite taken out of it and then is left on the counter. In a little while the exposed apple will turn brown and become very unappetizing. If instead, someone where to put lemon juice on the exposed apple flesh, you will find it will take a long time before the apple turns brown. This is due to the antioxidant in lemon juice, vitamin C, which neutralizes the oxidation process that turns the apple brown. So in a sense you can visualize that if you don't eat your vegetables and fruit your muscles will also rot, just like the bitten apple without the lemon juice. Remember athletes need more antioxidant's than non-athletes because you are using more oxygen for energy as you are more active.

This means every meal should include at least 50% of your plate with fruits and vegetables and by then end of the day you should eat more vegetables than fruit. Eat the rainbow, meaning eat all main colors (blue/purple, green, red and yellow/orange) daily to make sure you consume antioxidants from each of these main groups. Each color represents a different antioxidant mechanism, like our military which has a navy, air force, army and marines. Eating only one color group will leave your body's defenses weak just like if our military only had a navy with no air force or army. I realize this can be a challenge, particularly at breakfast so check out some of our recipes to give you ideas on meal options.

3. The timing of when you eat in relation to your training/competition changes how you combine different food groups.

Finally the timing of food can have a big impact on athletes. One of the main purposes of training is break down muscles so they can rebuild stronger. Your muscles store quick energy in the form of glycogen that gets used up during physical exertion and needs to be replenished immediately after exercise. It is estimated that you have about 30 minutes after your glycogen is depleted to try to fully replace it. If you wait too long then your energy stores will not be optimal and you may experience the "dead legs" or training fatigue many athletes are all too familiar with. To avoid this, eat or drink something with approximately a 2:1 ratio of carbohydrates to protein after work out. One simple way to do this is drink a glass of high quality chocolate milk and perhaps accompany this with an apple or banana for the electrolytes. Then when you get home have a balanced meal with vegetables, whole grains and protein.

I think it is also important to discuss how to incorporate healthy fats into an athlete's diet. Foods high in omega 3 fats like fish, nuts, avocados, and olive oil are great for athletes, reducing inflammation, stabilizing blood sugar levels, and delivering needed calories and long term energy. However, it does take the body longer to digest fat so I would minimize these prior to competition to avoid a heavy feeling in your stomach. Also, since this process uses your body's energy to digest the fats, it is better to divert all the energy to your physical and mental performance instead of the digestion of food.

Remember, there is no piece of equipment more valuable for an athlete than his or her body! So for all those parents of budding superstars and for you athletes of all ages, start becoming aware of your nutrition and your food training table. It will be an investment that will pay off not only in your competition, but also for your health the rest of your life.

Homemade Hummus: Portable, Filling, and Versatile

drlanemd@gmail.com (drlanemd@gmail.com) — Wed, 24 Sep 2014 16:51:00 -0500

For those of you who feel you are always on the run and looking for a quick portable snack look no further. As hummus has no eggs or dairy it is able to withstand a few hours out of the fridge with no problem and can be added to a number of other foods to add taste and satisfy your hunger. Personally I love to use it as a spread on a sprouted grain bread (like Ezekiel bread) with fresh vegetables on top or simply as a dip for some celery or carrots. The chickpeas offer some protein and good fiber and the olive oil supplies healthy omega 3 rich fat which helps fill you up and also lowers inflammation in your body.

When I was first introduced to hummus I was taken back by the price in the stores, often spending almost $5 for a small package of hummus. Once I learned how to make it on my own my pocket book and taste buds rejoiced. Homemade hummus can be made for pennies on the dollar and has a much better consistency and taste than the store bought varieties. Also by making it on your own you can add different flavors and spices like jalapenos, extra garlic, etc.
If you have a high powered food processor or blender you can save money by using raw sesame seeds and when those are ground in your processor you essentially have made Tahini. If you really want to go the extra mile and bring a textured nutty taste to your hummus, roast your raw sesame seeds in the an oven at 350 degrees for 10 minutes, stirring and flipping over the seeds after 5 to ensure even roasting. If your blender is more standard you may need to substitute store bought Tahini for the sesame seeds.
As you practice making this you will add more or less oil and spices until you find the combination that works for you. Don't forget this is a great addition to kids lunches and also to eat prior to workouts or in small amounts during sporting events if you have at least 45 minutes before competing.

If you want to see how easy this is to prepare click here: Dr. Lane's kitchen

Hummus

Ingredients
2 teaspoons garlic juice
1 1/2 tablespoon olive oil or consider flavored olive oil as well
1/3 cup lemon juice
2 cans chickpeas (1 drained)
1/4 cup raw sesame seeds (consider roasting prior as above)
1/8 teaspoon turmeric
1 teaspoon cumin
1 teaspoon red pepper flakes salt and pepper, to taste
Consider 1/2 of a seeded jalapeno

Blend all ingredients in blender or food processor until smooth and creamy and enjoy!

Healthy "Deviled" Eggs

drlanemd@gmail.com (drlanemd@gmail.com) — Tue, 23 Sep 2014 15:46:00 -0500

I really like this quick and simple recipe as a filling snack in the afternoon that will not raise your blood sugar or as a quick protein source in the morning to accompany some fruit to make a tasty portable breakfast.

Nutritionally the egg white offers good protein and the hummus adds fiber to fill you up and healthy omega 3 rich fats to fight inflammation. Adding salsa not only offers some zest, but also adds antioxidants from the tomatoes and other salsa ingredients. This can be prepared the night before so you can pack this up and take it with you to eat after exercising or during a break at work.

See the homemade hummus recipe if you want to save money and have an even better tasting dish and if you want to see how easy this is to make click here: Dr. Lane's kitchen

Healthy Deviled Eggs

Ingredients
hard boiled eggs
hummus
paprika
hot sauce, and/or salsa

Directions
Hard boil eggs (about 12-14 minutes)
Remove yoke with spoon
Replace yoke with hummus
top with paprika or hot sauce or salsa

My Summary of the Mediterranean/Anti-Inflammatory Diet

drlanemd@gmail.com (drlanemd@gmail.com) — Wed, 10 Sep 2014 12:27:00 -0500

To watch my webinar explaining this diet please click here: Mediterranean Diet Webinar

Approximately 7-8 years ago I was struggling with my health. I was diagnosed with pre-diabetes, high cholesterol, and advanced atherosclerosis for my age. All this occurred even though I did not smoke, exercised vigorously in the pool, and was not overweight. Frustrated by these results and also by the number of pills I was taking, I decided to finally educate myself on nutrition and was introduced to over 20 nutrition lectures from the Annual Health and Nutrition Conference created by Dr. Andrew Weil. These lectures changed my health and redirected my professional life to learning more about integrative medicine. Below is my personal summary of those and later lectures regarding the Mediterranean diet.

I hope this "Cliff's Notes" version will be helpful to you if you are interested in learning more about using food to improve your health.

Mediterranean/ Anti-Inflammatory Diet

Aim for 8-10 servings of vegetables and fruits (especially berries, cherries,peaches, pears and apples) a day. The goal is to “eat the rainbow” daily consuming produce of all 4 major colors (red, green, blue/purple, orange.
“Meat sources with less legs better," ideally eat fish 2-3 x week and the best is wild caught Salmon, especially sockeye type (farm raised has less omega 3). Your next best option is organic poultry and if possible eliminate or at least greatly reduce red meat. If you do eat red meat then eat lean sources that are organic and free range or wild. I recommend organically grown meats because those animals are raised/grown with more nutrient rich foods which passes along to you when you eat those products. In addition they should also have significantly less pesticides, hormones, and antibiotics, which will reduce the negative health effects of those substances.
Nuts are a good source of snacks between meals particularly walnuts, almonds, and pistachios.
Eat whole grains like quinoa (this is technically a seed), brown rice, barley, wheat berries, farro, bulgur, whole seeds (like pumpkin seeds), and steel cut Irish oatmeal. Avoid/limit flour based products like bread, crackers and cereal. Sprouted grain bread is ok (like Ezekiel bread) which is often sold in the frozen section and may be more palatable toasted to the novice eater.
If you are going to have pasta, eat a small serving and cook it AL dente (firm) as this helps reduce the rise in blood sugar levels (lowers glycemic index).
Avoid more than 1-3 ounces of fruit juice a day.
Ideally drink green or white tea, without sugar, 3-4 cups a day instead of fruit juices and diet sodas/sweet tea. The green/white tea should be brewed, but may be subsequently chilled.
Daily organic (consider Greek style) yogurt with active cultures added after pasteurization is a good compliment to your diet, and the active cultures can have added benefit to your digestive and immune systems. Plain yogurt is the least likely to raise sugar levels. If you added frozen/fresh berries to the yogurt it will be more palatable and highly nutritious as well.
If you eat something high in sugar (elevated glycemic index) combine it with foods that are less likely to raise your sugar (low glycemic index) to make the total sugar load for the meal a smaller average. Also adding olive oil, fiber, or vinegar to higher glycemic foods helps slow gastric emptying and will lessen the rise in blood sugar and thus reduce insulin levels.
Try to limit or better yet eliminate processed foods, flour (including whole wheat flour) and sugar. Instead focus on buying and consuming only “whole foods.” If you are buying something already prepared in the store and cannot buy everything on the ingredient list then consider it processed.
Avoid products with high fructose corn syrup or artificial sugars as these will have metabolic effects that may increase insulin resistance and thus contribute to weight gain along with other associated health issues.
Eat your meals with gratitude, joy and mindfulness. A positive emotional state will help your body absorb and better utilize the nutrition in the food you are eating. Turn off the TV and encourage only positive conversation with those you enjoy being around.

Nutrition for Athletes: Snacks and Meal Concepts

drlanemd@gmail.com (drlanemd@gmail.com) — Sun, 7 Sep 2014 19:37:00 -0500

Nutrition Concepts

Focus on whole grains and quality proteins
Avoid items that cause a spike in blood sugar (sodas, simple/processed  carbohydrates, sugar)
Not too much fat (hard to digest)
Consider time frame of meal: large meal require 1-2 hrs to digest/smaller  meals and snacks require 30 min-1 hr to digest
Watch your fiber intake, especially if you’re not used to eating much fiber

Examples of Pre-Practice/Pre-Meet Food Options

1⁄2 cup nonfat/low fat cottage cheese sprinkled with cinnamon  
dethawed frozen berries (keep juice) mixed with 1-2 Tbsp plain yogurt, cinnamon and 1 Tbsp granola  
three slices deli turkey; 1⁄2 cup alfalfa sprouts, 1⁄2 whole wheat pita; mustard or low fat mayo
1⁄2 small whole grain bagel with whipped cream cheese or 2 oz part skim  ricotta cheese or one slice deli cheese; one cup fresh berries 
2 stalks celery with 2 Tbsp peanut butter (try natural or almond or  cashew) 
apple slices or banana with peanut butter (try natural or almond or  cashew)  
1⁄2 cup cooked brown rice; one sliced green onion; scrambled egg; soy sauce  
3 cups air popped popcorn; one cup chocolate milk (low fat, almond or soy)  
1⁄2 cup oats (steel cut or regular preferred; not instant or quick) sprinkled  with cinnamon; 1⁄2 cup berries; 1/3 cup low fat milk 
seedless grapes; one ounce Swiss cheese (about the size of a pair of dice)  
3 egg white omelet with 1⁄2 cup mushrooms (or broccoli, spinach, etc.);  season with Italian seasoning and 1-2 tsp Parmesan cheese; slice of toast  with one Tbsp low sugar jam or olive oil spread 
2 cups salad mix; 1⁄4 cup garbanzo beans; 2 Tbsp light dressing; 1⁄2 can  albacore tuna (or chopped chicken); 1⁄4 cup of red onion and or tomato
1⁄2 cup chopped chicken breast mixed with on Tbsp light mayo plus two  Tbsp chopped onion; 2 slices whole wheat bread; 2 slices tomato  
10 chocolate covered almonds (preferably dark chocolate); one cup milk or almond/soy milk
slice of whole grain bread with peanut butter and one Tbsp jam (preferably 8 grams sugar of less in jam)
two Tbsp hummus with 1⁄2 pita; one or two stalks celery, cucumber and olives
Ezekiel raisin bread (found in freezer section) with or without peanut or  almond or cashew butter
Guacamole with whole wheat bread or pita
Guacamole with brown rice
Quinoa (can mix in Parmesan, lean protein, veggies—frozen peas work  well and are quick)

Beverages: Before/During/After Workout and Competition

Water is most relevant if workout is 1 1⁄2 hr or less. It is very important to drink throughout the day and before exercise.
Diluted sports drinks work well if more than 1 1⁄2 hr workout, or if exercising in warm conditions (i.e. outdoor practice). Heed and Cytomax are good brands with lower sugar and no dyes, stimulants, etc. compared to other popular commercial brands. Absolutely no caffeine!
Minimize juice (avoid artificial juice all together) because of the high sugar  content
Limit soda and avoid energy drinks!
8 oz of juice or soda = 10 teaspoons of sugar

Immediately Post-workout/Meet (within 30 min)

    •    Ideal carbohydrate to protein ratio is 3- 4:1
    •    Chocolate milk (regular, almond or soy) provides and almost ideal ratio
    •    Add a banana with the milk which provides potassium, a needed  electrolyte
    •    Fruit with peanut butter (natural or almond) is also a great after workout  snack
 

What to Eat after Competition/Practice (i.e. dinner)

Athletes need more anti-oxidants because of the oxidative stress that occurs on their bodies during workout. Ideally 50% of the plate should be fruits and vegetables, 25% whole grain and 25% lean, healthy protein
Healthy fats in moderation are good (i.e. avocados, fish, nuts, etc)
Avoid processed foods as much as possible
Swimmers are breaking down muscles during practice so they need  nutrients to rebuild their muscle tissue so they can benefit from the workout. To help build and repair muscle, you need a combination of healthy fat, protein, complex carbohydrate and antioxidants (found in fruits and vegetables).

Progressive Muscle Relaxation: Release Tension and Relax the Mind

drlanemd@gmail.com (drlanemd@gmail.com) — Sat, 6 Sep 2014 18:27:00 -0500

For many of us our daily stress leads to muscle tension and unfortunately pain and stiffness. Instead of taking a pill for that headache, backache, or neck pain try progressive muscle relaxation after work.

For this technique I like to start first with soothing music and deep breathing followed by a sequential focused muscle tightening and then relaxing. After 10-15 minutes you will have completed a whole body relaxation technique that will clear your mind and help you reduce built up tension from the day. Over time your body will be conditioned to relax just by hearing the music and doing the breathing exercises.
I also recommend progressive muscle relaxation for athletes who want to preparing their mind and body for visualization of their particular sport.

The Perfect Pickler

drlanemd@gmail.com (drlanemd@gmail.com) — Mon, 1 Sep 2014 10:22:00 -0500

I believe one of the biggest wellness topics in the future will be the importance to our health of our own microbes (bacteria) in our gut. As amazing as it may seem, the health and diversity of the bacteria in our intestines will have a direct affect on our weight, immune system, heart disease and many other major health conditions. The more we can do through our diet to help these microbes the more they can do to help us.

In this regard, while I was first introduced to the Perfect Pickler by Dr. Andrew Weil during one of his lectures. Fermented vegetables, i.e. pickles, kraut, kimchi are considered very beneficial for these microbes, but cooking and preparing them has traditionally been very time consuming and labor intensive.

The Perfect Pickler contraption is only about $20 and is very easy to use. It is essentially a flask that fits onto a special air tight lid that goes onto of any wide mouth mason canning jar. The kit comes with recipes for different fermented vegetables with recommendations on which ones to use at the start. The process for making dill pickles is very easy and needs minimal ingredients. Although you do have to get used to the different fermented taste of these pickles compared to what you would buy off the shelf, all of my kids have taken to them quite quickly.

It takes about 3-4 days after starting the process until the vegetables are ready, but it is kind of fun to watch it progress. I found buying the 1/2 gallon jars to be a better use of my pickling time as one kit can only make one jar at a time so why not use a bigger jar?

In summary I highly recommend the Perfect Pickler has an inexpensive pickler kit that is easy to use and will give you one more option of increasing the number of vegetables in your diet while simultaneously nurturing your gut microbes so they can nurture you back.

For more information check out the Perfect Pickler at: http://www.perfectpickler.com/

P.S. I have no financial or other ties to the Perfect Pickler and this recommendation was not solicited by the company

Part 2: The Three Steps Every Adult Should Take to Age Well

drlanemd@gmail.com (drlanemd@gmail.com) — Mon, 1 Sep 2014 09:39:00 -0500

In order to discover the true secret to aging well, it makes the most sense to study those that are currently living well and healthy into their 90's. Although genetics can play a role in one's longevity, we now understand that our environment greatly affects how our genes are read and utilized by our body. Many of these "Healthy Agers" did not always eat perfectly or run daily marathons, but there do seem to be some common themes that I have encountered as I have cared for these seniors in my practice.

Common Characteristics of Those Who Age Well

Maintain a sense of community and feeling of being connected to others
Emphasize daily physical activity
Continue to have a passion for something in life
Cherish the ability to laugh at oneself

These characteristics led me to my second crucial step in aging well.

Step 2: Join a Group or Team to Do Your Physical Activity

I have seen no better example of this than United States Master's Swimming. Going to the National Master's swim meet is like a scene from the movie "Cocoon" where the seniors become rejuvenated from alien powers. At this meet there are 90+ year olds swimming the mile, 200 butterfly and 400 IM and doing it with a smile on their faces. One race I witnessed I will never forget. The swimmer was 92 and was beat by one other swimmer the same age in the 200 breast stroke. He got out of the pool, came over to me, grabbed my arm and said next year he is going to train harder and come back faster! That is not someone spending their time watching Wheel of Fortune and waiting to die. Most importantly, after he made his proclamation to me he walked away with a smile on his face and could not walk 5 feet without someone hugging him or wishing him well.

For those that like athletics there are adult teams in many sports like swimming, tennis, golf, soccer, and softball that are set up for adults of all ages. I guarantee you when my alarm goes off at 4:12 in the morning, I almost never jump out of bed eager to dive into a cold pool. But what truly motivates me is the fun I will have with the other great people I swim with in the morning not the least of which is my beautiful wife. Throughout practice we will joke, support and laugh at each other and this makes the day always start off well. By being a part of a team I not only stay motivated to remain physically active, but I also develop my sense of community and belonging to my group of friends. The team aspect and goal setting keeps me passionate about my sport and gives me something outside of work to focus on to keep me balanced. In a sense, all those characteristics I have seen in healthy geriatricians are fostered by team based activities.

Now some people do not like to compete and fortunately there are many group activities that are not sport based. Dancing, zumba, walking groups, water exercise classes, yoga classes just to name a few are all wonderful group activities that can be shared with others with the same benefits. Just make sure that you always work in conjunction with your health care provider and get his or her approval on what ever activity you decide to pursue so that you always remain safe while having fun.

Step 3: Cook and Do Your Physical Activity Mindfully

Emotional wellness is so important to our health, but often the most difficult to cultivate. I highly recommend breathing exercises, meditation, yoga, biofeedback and many other mind body activities, but perhaps the most important thing we can do as we age is not look forward or backward but instead learn to focus and appreciate on what we are doing at this moment. This is what we call mindfulness and as you become better at it your body's relaxation response and resilience will improve.

Both cooking and physical activity are tailor made for mental focus. When cooking on a hot stove or cutting vegetables with a sharp knife staying focused on the task at hand should be second nature. Likewise, exercising in a group is a great time to leave the stresses and worries at home since you cannot address them while exercising anyway. Why not give your mind a break while you focus on your physical body. Being passionate about your activity and feeling supported by your friends will make mindfulness come easy while you exercise. In time, you may find your ability to be mindful will extend to other activities of your life.

Think of a boy on a bike riding down a large hill without stopping. Without using the breaks the boy will quickly lose control of his bike and be in danger of crashing. However, if the boy breaks on occasion while going down the hill he will arrive safe and with a smile on his face. The same is true for our stress during the day, we need our "brakes" and mindful cooking and group physical activity are great opportunities for these escapes.

My Rubric for Healthy Aging in Just Three Steps

So after 13 years of expensive science and medical education and over a decade and a half of private medical practice, I believe there are really only three major areas to focus on to age well. If you can embrace home cooking, engage in "team" activities" and do both of these with passion and focus then all the other health and wellness issues we worry about will take care of themselves.

Because I feel United States Masters Swimming is a wonderful organization for all adults over 18 regardless of any previous experience in the sport, I will list their web site for those interested in exploring it further. http://www.usms.org/

Have fun with these recommendations and as my swim mates always say "YOLO!" You Only Live Once.

Be well,
Dr. Lane MD

Part 1: The Three Steps Every Adult Should Take to Age Well

drlanemd@gmail.com (drlanemd@gmail.com) — Mon, 1 Sep 2014 09:39:00 -0500

The secret to aging well. This is the Holy Grail of medicine and wellness because whether you work in Hollywood or are raising a family of five in Toledo, everyone wants to live with vitality, look good, and delay the aging process as much as possible. In traditional medicine, we call this preventative medicine and we prescribe blood pressure pills, cholesterol medicine and diabetic medicines to lesson the effects of illness on our bodies. In the holistic circle, aging well can mean handfuls of supplements, cleansers, miracle fruit from some far off land and, of course, radical changes in diet to follow the latest fad.

All of this can be tiring and leave people chasing answers all the while forgetting to enjoy and live the life they are trying to extend in the first place. I must admit that I do spend time in both the traditional and holistic camps and it is very easy to get mired in the details. One morning I was contemplating how best to guide people in their health and I was inspired while watching all the animals in my backyard from birds, rabbits, to squirrels and how each went about living their lives in a changing environment without perceived angst as to what they need to do to survive well.

When I took away the "trees' and looked at the "forest" of modern human life it dawned on me that if we focus our health on a few major things everything else will fall into place like it does for all the animals in nature co-existing together.

Step 1: Embrace Home Cooking

First, think of why so many people fail when trying to change how they eat:

Most people know which foods are health promoting and which are not, but we do not often know how we are going to plan our new eating schedule, prepare the food, or shop for the food. This leads people back to the familiar habits that they are trying to change in the first place.
"Diets" exclude foods that you enjoy so following the diet makes your life less enjoyable right from the beginning
Cravings intensify, and just like with kids, if you tell them what they cannot have, they instantly focus on that. How often do you start a diet and all you can think about are the foods you are not allowed to have.
Most importantly, if the food you are trying to eat does not taste good you will not keep eating it. As humans we are programmed to want to savor food and share it with others. If you eat something only because it is good for you then you will be going against some of our fundamental wiring.

So the solution to this is to stop thinking about all the foods you can and cannot have and just commit to cooking at home even if it is only for a few meals a week. It sounds simple and you may be thinking, "if I just cook tater tots and cube steak at home how is this going to help"? However, by focusing on a tangible action that is different than what you are doing now, you give your self the best chance to make a change.

Why Home Cooking is Your Solution to Eating Healthy

You are in control! Instead of a diet dictating what you can and cannot eat you are in control of what you cook and how you cook it. Lifestyle changes are only long lasting when you are in the driver's seat.
Everyone has specific tastes and cultural preferences and this needs to be taken into account when choosing what to eat. Food is cultural, and can bind us to our past and current heritage. How better for a family to get healthy together by building family traditions and nutritious recipes that can be passed down and shared?
Cooking at home forces you to eat whole foods. No diet recommends eating chemicals you cannot pronounce. In addition, processed pre-packaged foods have preservatives in them that increase specific fats in your body that cause inflammation. Simply by eating whole foods you will allow your body to become less inflamed and thus you may feel less pain.
You can throw out the food journal task that you never seem to do because when you cook you have buy your food. This makes you very aware of everything you are putting in your body. As an extreme example, would you still drink your soda if your had to put 10 spoonfuls of sugar into one small glass of carbonated water? At the very least you would be aware of what is going into your body and what could be affecting your energy.
Cooking is fun and can be done in just minutes! If I mention exercise or diets many people instantly have negative emotions. But cooking can add pleasure and diversion to your life without being very energy draining. I personally use many basic recipes that have passed my kids taste test. The good news is that I can make most of them in less time than it takes to drive to a fast food restaurant and wait in line for poor quality food that makes you feel tired and bloated afterward.

Tips on Starting to Cooking at Home

Start simple. Pick one or two meals a week to make at home so that you can build confidence and start to learn what you like and what you do not like. Remember most people only cook 6-7 recipes in the repertoire so in time if you remove 2 unhealthy things and replace them with 2 healthier recipes you just changed 33% of your diet. Or, if you change only your breakfast and leave your lunch and dinner the same you have again already changed 1/3 of your meals with minimal disruption to your life.
Find a recipe you can make in 15-20 minutes that will have minimal dishes. If you spend too much time cooking and cleaning it will make it harder for you to look forward to your kitchen.
Let God/Nature provide you with side dishes. Nature is a pretty good cook and there is nothing wrong with an apple, grapes, a green leaf salad with nuts, or some hummus with veggies to compliment your cooking. This also cuts down on dishes which is always a plus.
Make cooking an enjoyable experience. Put on music, wear comfortable cloths, enjoy a nice cup of tea or glass of wine, and make this an escape. Do not forget to laugh! A sense of humor is important for cooks of all levels and makes everything taste better.

My Featured Recipe

This is one of my staple recipes that I use several days a week. It is quick, easy, and versatile. I will put the Mediterranean Medley on egg whites in the morning, at dinner I will use it with fish or chicken and it can even go on whole grains. This takes me five minutes to cook and offers three different colors of vegetables with lots of flavor.

Click on the recipe to see it in it's entirety in the recipe section: Mediterranean Medley

Recommended Cook Books

There are many great cook books out there, but I will list a few that I have enjoyed using from time to time. For beginners, some of the recipes may be a little advanced or more time consuming so I will continue to add the simple recipes that I use or have created on the recipe section on this site.

Occasionally I may also post on my twitter or facebook account what I am making or eating any one day as well.

1. The Healthy Kitchen by Andrew Weil and Rosie Daley
2. Sara Moulton Cooks at Home by Sara Moulton
3. The Longevity Kitchen by Rebecca Katz and Matt Edelson

Enjoy developing your new passion and taking some important steps securing a healthy future.

Be well,
Dr. Lane MD

Mediterranean Medley

drlanemd@gmail.com (drlanemd@gmail.com) — Sun, 31 Aug 2014 10:44:00 -0500

Why I like this Recipe

This recipe is very versatile, quick, inexpensive and most importantly very flavorful. The combination of spinach, carrots, and sun dried tomatoes covers three of the four colors of the rainbow I plan to eat everyday (green, red, orange, purple/blue). Add this medley to eggs, grains, fish or poultry and you have a winner. Since I will make this many times throughout the week I know to buy these ingredients at the store so they are always available. If you like feta cheese, sprinkle some on at the end and it adds even more flavor. For those of you who like spice some red pepper flakes or hot sauce can compliment this as well.

Health Benefits

The health benefits with this dish are numerous. The sun dried tomatoes offer a great source of lycopene which is great for men trying to prevent prostate issues and also has cardiovascular protective effects as well. The carrots offer carotenoids, an important antioxidants and the green leafy spinach offers minerals like iron and magnesium and multiple antioxidants as well. This dish is naturally high in fiber and has healthy omega 3 rich fats which will help reduce inflammation in your body. I also find that the healthy fats in this dish fill me up and keep me from feeling hungry a few hours later.

If you want to see how easy it is to prepare this recipe click on: Dr. Lane's kitchen

Ingredients

One handful of fresh washed spinach (consider organic) per person being served
approx 1/4 cup sun dried tomatoes in oil (more or less can be used depending upon taste)
1-2 pinches of straw cut stick carrots
1 clove chopped garlic
1-2 tablespoons Olive oil
Consider feta cheese to taste

If you are using the carrots in this recipe then start by adding 1-2 tablespoons olive oil to skillet on medium heat (pre-warmed for a min or so) and saute the carrots for about 1-2 minutes. Then add the garlic and cook an addition minute for the garlic to start flavoring the oil in the skillet. Next add the sun dried tomatoes which will add some additional oil to the skillet and then the spinach. (If you are in a big rush then bypass the carrots and the initial olive oil and start with the sun dried tomatoes coated in their olive oil and garlic immediately to the pan followed by the spinach after a minute) The spinach will quickly cook down in a few minutes and you are ready to go. Add some feta at the end and this will add flavor and substance to almost any meal.

Top 25 Tips to Acheiving a Healthy Weight

drlanemd@gmail.com (drlanemd@gmail.com) — Sat, 30 Aug 2014 21:35:00 -0500

Wait at least 20 minutes before going back for seconds. It can take at least 20 minutes for the food you eat to affect the release of the hormone peptide YY in your gut that tells your brain that you are full. Going back too soon for more food can make you overeat and gain weight. So enjoy your meal and company and you may find that in a few minutes your desire for more "seconds" will diminish.
Find a buddy to work out with. If there is not someone close by you can workout with, consider a virtual work out partner. This could be an “online” partner that you agree to check in with each day you exercise to keep each other on track. By creating your own support team and accountability you will find it harder to come up with excuses when exercise does not sound as appealing. You may also find that helping someone else reach their health goals inspires and energizes you as well.
Plan your snacks and meals ahead of time so you are not tempted to buy quick processed foods such as those in vending machines. If you wait until you are hungry you are much more likely to grab anything you can find to satisfy your hunger, and often this leads to over eating and feeling stuffed later. Take a few minutes the night before or morning of to plan out healthy options to snack on at scheduled intervals during the day. This will not only improve your health and energy but will also save you time and money in the long run.
Half of every plate should be fruits and vegetables. Most of us think of our main entrée of our meal as the meat but we need to change that thinking to making the vegetables and fruit the centerpiece. By doing this you will be increasing the nutrient dense, calorie light foods and giving your body the antioxidants it needs to age well and maintain health. You will also find that the fiber in the fruits and vegetables will fill you up and keep you from overeating high calorie foods later.
When you are hungry eat a vegetable, don’t starve yourself! I do not believe in starvation diets and when I am hungry I never feel guilty about eating more vegetables as long as I do not add any unnecessary fat to the vegetables like butter or cheese sauces. The vegetables will not only give you vital antioxidents but their fiber content will help fill you up and they are naturally low on the glycemic index so they won’t lead to a sugar high. Most people don’t realize that it will take 20 large bins of spinach to equal the calories in one typical fast food meal and in over 13 years of practicing medicine I have never seen someone gain weight from eating too much steamed broccoli with lemon.
Get at least 7 hours of sleep a night. When you don’t get enough sleep it makes your body even more resistant to insulin and more likely to gain weight. Studies have shown that people who sleep less tend to eat more calories and have a higher percentage of their diet as carbohydrates to help boost their energy. This, combined with insulin resistance, is a bad combination for those trying to obtain their healthy weight.
Don’t reward yourself with food; pick a favorite activity instead. Beginning in childhood it is a very common practice to reward with a “treat” food that is often loaded in sugar or fat. This programs our mind and body to associate good times with unhealthy food, so it is no surprise that when we feel down or want to celebrate, we crave junk food. Break that association for you and your family by making rewards nonfood based such as giving yourself time to do an activity that you enjoy but often put off due to time or money.
Write down how your life will be better when you obtain your goal weight and keep that on your phone or in your purse or wallet so that you can read it when you feel tempted to not stick to your healthy lifestyle. So much of our culture is designed to encourage us to buy food that is unhealthy or seek indulgences that take us away from our plans to exercise or spend time reducing our stress. To combat those temptations keep this list close to you throughout the day so you can visualize how your life is going to change with your new lifestyle.
Buy smaller sized plates to reduce portion sizes. It is amazing how what we see visually affects how we feel. There is a reason that “all you can eat” buffets give you small plates, so you should do the same at home. Seeing a full plate, albeit smaller one, will make you feel like you are getting a lot of food even though you are reducing your portion size. In our world of supersized portions, use this strategy to reduce your portions and thus your calorie consumption for your meal.
Share your diet plan with a partner, family member or friend to get encouragement. Once you share your plan with someone else it suddenly feels real. Now those that care for you can be your ally keeping you from cheating and praising you for your success. Often you will find that your plans and determination inspire them and they will join you in becoming healthier which makes the journey even more gratifying and worthwhile.
Write down everything you eat at least one day a week in a journal to keep tabs on food/beverages. It is amazing how much we eat without even thinking. It does not really matter how your journal but just the act of writing down what you eat and drink is associated with a significant improvement in weight loss. When you have to stop and write down items you will be forced to consciously decide if you really want to follow through with what you are thinking of eating or if there could be better options to consider. Share your food journal with a friend and you may get some great suggestions you never thought of before to get healthier.
Eat only whole foods or products made with whole foods. If you can’t pronounce it or buy every ingredient listed in the store then don’t eat it. This approach will reduce the amount of foods made with preservatives and thus reduce foods that tend to increase inflammation in your body. One way to look at it is if God made it it’s probably good; if man made it then likely it’s not.
Eat healthy protein with every meal. Ideally every meal should be balanced with healthy fats, quality carbohydrates, and lean protein. Incorporating quality protein into each meal will help you keep your blood sugar steady and your hunger in check. Quality protein can come in many forms and does not have to be animal based. Greek yogurt, quinoa, brown rice and beans, and nuts are just a few examples to go along with more traditional sources of protein like eggs, fish, and skinless poultry that is not fried.
Don’t eat and watch TV because it leads to over eating. When you are engrossed in a show you are not paying attention to how much you eat and before you know it, you ate more than you planned. Another important point is that if you typically eat while watching TV then your mind and body will associate TV with food (think movie theater and popcorn) and anytime you turn on the TV you will be programmed to go to fridge for food. Lastly, many programs on TV like the news are negative and if watching those programs makes you feel bad then this will hurt your digestion and your body’s ability to absorb nutrients from the food. Eating peacefully and mindfully will help you stay in control of your nutrition.
Allow yourself one meal a week of anything you want regardless of its nutritional value and enjoy it without feeling guilty. Diets are not successful so make your relationship with food different. If you are eating healthy food 80-90% of the time, the rest of the time is “on the house.” This way no food is off limits and you can avoid cravings and feelings of deprivation that can sabotage your ability to stay with healthy eating. When you eat less healthy food, do not tell yourself that the food is going to make you fat or go to your hips because your body is always listening to your mind and it will try to do what you tell it.
Drink hot or cold brewed green or white tea; do not buy already made bottled tea. Brewed green tea has a powerful compound in it called EGCG. This has been showed to help your body burn fat, not muscle, raise HDL, and based upon initial studies, could be a part of an anti-cancer diet. Commercial bottled versions often have sweeteners and other artificial ingredients, so brew your own tea. There are many flavored green/white tea options that can give your beverage a unique taste and if you want to drink it cold make it up the day before and chill in overnight in the fridge.
Avoid products with high fructose corn syrup. Although in some circles this can be controversial, we are of the strong opinion that this is a very beneficial rule. Due to government subsidies, high fructose corn syrup is a very cheap sweetener that is used to make certain products like flavored yogurt and juices extra sweet. These sweet products unfortunately train our taste buds to expect and crave sweet stuff all the time thus leading to our over consumption of sugar with all its deleterious effects. In addition, there has been some basic science research suggesting that high fructose corn syrup is metabolized in the liver differently than sugar and this difference aggravates insulin resistance and fatty liver disease.
Eat your most nutrient dense food first, i.e. your vegetables and fruit. By doing this you will be able to decrease the amount of high calorie food you eat later in the meal and also reduce the likelihood of going back for seconds. If you are not in the habit of eating a lot of fruits and vegetables then eating them when you are most hungry will make it easier and help you retrain your test buds so that your enjoyment of them will increase over time.
Eat an apple, 5 almonds, and drink a glass of green tea prior to your biggest meal in order to reduce the amount you eat at your largest meal. Many people over eat because they are so ravenous when they get to their meal that they scarf down the food to satisfy their hunger. Unfortunately it takes time for the brain to send the “I’m full stop eating” signal, so if your eating quickly you will not get that signal until you have eaten more than you needed and you feel stuffed. So start with a healthy appetizer 30 minutes prior to your meal and outsmart your hunger. The fiber and protein in this will fill you up and curb you hunger. The hot tea will help your digestion and also stabilize your blood sugar so you won’t crave carbs later.
Exercise at least 3.5 hours a week and include muscle toning/building exercises in that program for at least 30% of the time. Record your exercise in a journal so you can track your consistency with your plan. One great thing about exercise is that it does not have to be done in large chunks of time, in other words you can individualize your plan to meet your schedule but ideally aim for 3.5 hours a week. Including some activity to build muscle is important because increasing your lean body mass will increase your metabolism and reduce your insulin resistance. Finally, especially if you are new to exercise, be sure to record in some kind of journal the type of exercise and how long you performed it.
Avoid artificial sugars, use stevia or a small amount of regular sugar if needed. It is really tempting to drink or eat products with artificial sugars because the calorie and sugar count are so low. Unfortunately, there are many studies that show the effect of drinking diet drinks with those sweeteners is just as bad as those made with sugar or high fructose corn syrup. Some have tried to explain this by stating that when you eat something artificially sweetened your brain sends the signal that something sweet is coming down the hatch and your body releases the same insulin it would with sugar thus metabolically the effect is the same. Furthermore, since your body did not actually get the sugar it was anticipating you may end up craving carbs and sugar the rest of the day. If nothing else, consuming artificially sweetened food just further strengthens our addiction to sweet food and takes us away from enjoying other more subtle flavors.
Don’t eat on the run, instead, sit down and eat slowly with gratitude. Eating on the run will lead to poor digestion and over eating. In addition, your body will be in more of a fight or flight mode and won’t care about digestion. This is a recipe for heartburn, bloating, and gas, none of which probably fit into your busy schedule. Sitting down and taking a moment to be thankful for a break to eat good food will not only make you more productive later but will also help you maximize the nutrition from your food and use it for energy instead of storing it as fat because your stress hormones are high.
Spend at least 10 minutes a day on an activity that reduces stress. We are used to thinking that we need to make time to exercise but how many of us take time to improve our emotional wellness? Your emotional state may have a greater role in your health than either nutrition or exercise but we just don’t take the time to foster it. It could be as simple as doing nothing but listening to music. Taking time to give your body and mind a “time out” could be the most important thing you do all day.
Do not drink your calories: no diet or regular sodas, sweet tea, or more than 3 ounces of fruit juice a day. You would probably not eat a teaspoon of straight sugar, but that is what you are doing when you have one can of soda. It is so easy to drink calories and not even be aware of what you are doing to your metabolism and weight. It’s much more enjoyable and filling to eat your calories so try drinking chilled green or white tea or water flavored by lemon or limes.
Avoid all flour products like your typical bread, crackers, cereal, pretzels and eat only whole grains like brown rice, quinoa, steel cut oatmeal, or sprouted grain bread. Think of each little pellet of flour as a mini sugar bomb waiting to go off in your intestine after you eat it. Since flour has no protective coating, it digests very quickly which leads to a sudden release of sugar into your blood steam. Intact whole grains will have their outer coatings which delay digestion in a time released fashion. This keeps your sugar from spiking and bottoming which triggers more carb cravings. In our clinical experience, avoiding flour products is one of the quickest and most straightforward ways to lose weight.

Meditation: Is it Your Get Out of Jail Card?

drlanemd@gmail.com (drlanemd@gmail.com) — Sat, 30 Aug 2014 09:30:00 -0500

Create Open Mind for New Health Habits

When someone mentions meditation to you what image do you conger up in your mind? Is it some bearded man in a robe staring off into space or a “middle aged” female sitting with her legs crossed and her thumb and index finger touching as her hands rest on her knees? So often, when I talk to patients about meditation they assume that it does not relate to them or is only for someone really into alternative practices or may even have religious connotations that do not align with their specific religious beliefs. However, if we are going to change health and even more importantly change our health culture, we must first allow ourselves to be open to new health habits and be willing to break down stereotypes that may not reflect reality.

Case in point, did anyone think of prisoners doing meditation? When I heard about this from a colleague I thought this is another perfect “Why Not?” What is really interesting is not just that they are having prisoners learn how to meditate, but that it is producing amazing results that in some instances are superior to the pre-existing programs used for their rehabilitation. When we have trouble with our impulse control or making decisions it may mean that we eat that donut our co- worker brought in, or we skip exercising, or double size the fries. However, for many of these prisoners it means that their loss of control led to a punishable crime and often significant substance abuse. If they are not able to learn control over their impulses, decision making, and thus substance abuse, how are they going to adapt a productive life outside of our criminal justice system? Indeed, about 70% of people released from jail end up back in the system within a few years.

Research on Meditation

So I think it is worthwhile to look at a few of the results from these studies. Of the different forms of meditation that have been studied in this population, Transcendental Meditation (TM), is the most common one. The goal of TM is to gain better control over one’s conscious attention often by the use of mantras that are repeated when the mind starts to stray. One study done in 1978 in the Folsom State prison in California showed that inmates who were taught TM had a 70% reduction in anxiety states when measured on a anxiety questionnaire. Feeling less anxious is important to all of us, but it is especially important to prisoners who often react to their intense emotional states with substance abuse as it has been the only way they know how to feel better. Not only were the prisoners emotionally better but they were also less likely to return to jail after release. After one year, those in the study were 40% less likely to be re-incarcerated than those prisoners who were in the control group.

A Healthy Habit for Everyone

So how does this relate to those of us not in jail? Well, first, these studies should give us confidence that mediation can be learned by anyone regardless of education, spiritual background or previous experience with mind body techniques. Often my patients think that meditation is too hard or too difficult to learn so they won’t even allow themselves to consider it as an option. Second, the skills learned in meditation can help all of us live a healthier more enjoyable life. What keeps us from obtaining our health goals? We often go through the day feeling over whelmed, flustered, behind and on edge. This triggers our fight or flight stress response that keeps us from living in the moment and pushes us towards processed salty or sweet foods and being too tired to exercise. On top of our work and family schedules, our culture of video games, headline news, and fast paced TV shows have kept us from us learning or even improving on the skills needed to create calmness and focus in our lives. Meditation can be the tool and catalyst that breaks us out of our unhealthy habits that have in a sense kept our health limited by the emotional jail we have sentenced ourselves to.

Recommendations on How to Get Started

Don’t worry if you are not sure where to start. One of the great things about meditation is the rule that there are no rules and no judgment and everyone’s experience is unique.Below are some resources I have used to aid in my meditation that could be of use to those of you wanting to start learning about this practice. I have no financial or other affiliation with any of these products.

1. Andrew Weil and Jon Kabat-Zinn tapes on breathing exercises and meditation
(http://www.amazon.com/Andrew-Weil-Audio-Collection-Healing/dp/1564559491)

2. Health Journey web site for meditation and visualization
https://www.healthjourneys.com/

Be well,
Dr. Lane MD

Find Your Passion to Boost Your Health: Are you the Bird or the Squirrel?

drlanemd@gmail.com (drlanemd@gmail.com) — Sat, 30 Aug 2014 08:54:00 -0500

Secret to More Energy

So it seems to me that everyone is always looking for that secret to more energy. Are you one of those that keep looking for a newly discovered supplement that will make you stronger, quicker, smarter, or delay aging? How sad is it that our sports heroes seem to be always on the front page not for their athletic prowess, but for being busted for blood doping, steroid use or some other illegal substance they were trying to cheat the competition with.

However, if we really want to find the answer to this almighty secret, we need to look no further than nature itself. One pleasant morning I was sharing some green tea with my wife outside on our patio when we heard a clicking, chirping, and general commotion above us by a down spout from our gutter. We had noticed previously that a very small bird had made a nest and laid some eggs and had been dutifully sitting on them throughout the days.

However, this morning she became very bothered by a pesky squirrel trying to get to her nest. Now this squirrel was 5-10 times the size of this bird and obviously much stronger, but you would not know it by what transpired. This little tweetie bird became a ninja warrior and quickly and sharply attacked the squirrel relentlessly without fear or reservation. Truly a David and Goliath moment, but within 30 seconds the squirrel decided to give up and ran away.

Now maybe the bird was just super strong because she had been eating our quinoa and kale from our plates after dinner or maybe the real secret here was her passion for protecting her young. Nothing, including her own survival, mattered more to her and I would be willing to bet no other thoughts were going through her head other than defend the nest. As a culture we are often drawn to stories of passionate underdogs overcoming the odds to achieve something that should be impossible for them. Just think of some of our favorite movies, Rocky, Karate kid, and even Star Wars to name a few. Yet how often do we allow ourselves to tap into that passion in our own lives?

Finding My Passion Saved My Heart

My favorite question to start a patient encounter with is "What is your passion in life?" Over the years I have had many reactions to that question from tears to laughter, but mainly a lot of blank stares. I ask it because if we are going to summon up the courage and strength to make difficult lifestyle changes we first need to find and embrace our passion. Outside of my family and professional pursuits, my passion is competitive swimming. I have swum on a team since I was 5 and continue to swim with United States Masters today. About 6 years ago, I discovered that I had high cholesterol and went on medicine to "get my numbers down." However the side effects of the medicines kept me from swimming at the level I wanted to, so I suddenly became motivated to find a cure that was not in the form of a pill. Because I had no other cardiac risk factors and was otherwise in good health, it was safe for me to try aggressive diet changes off medicine for a period of time. I was already exercising a lot with swimming, so I focused on diet, even though I thought I ate pretty well with a few fruits and vegetables each every day. I started studying a lot about nutrition and purchased lectures from nutrition conferences so I could be the most up to date on understanding how food affects the body. Honestly I could not believe all the information I learned that was never covered in medical school or residency. After just a few months of changing how I ate to the Mediterranean/Anti-inflammatory diet the health results were amazing. See the improvement in my cholesterol numbers off of my medicines:

	Previous diet	Mediterranean diet
Cholesterol	225	170
Triglycerides	209	125
LDL (bad chol)	148	93
HDL (good chol)	44	52
Blood sugar	107	89

The best part was I also had more energy and swam better. I was able to get off of my asthma medicine, allergy medicine and heartburn medicine as well. Went I went to a Master’s National swim meet a year later I swam the 200 yard backstroke and equaled my best time from high school/college some 2 decades later! Now my results may not be typical (and certainly even with a great diet and exercise) there are times medicines are very much needed, but for me the main point was that my passion for competitive swimming lead me to explore improving my health in a way I was not otherwise prepared to do. Tapping into one’s passion in life can be the key to changing the direction of one’s health and thus life. My personal experience with enjoying how nutrition changed my health led me to further study integrative medicine and become passionate about helping others maximizing their own healing potential through holistic, natural approaches.

So as you ponder your various health goals, first ask yourself, "what do I love to do?" How do I want to age? What will give me the most joy in life and how will my health in its current state support that vision or hinder it? If you determine a change is in order then embrace your passion, think about it, visualize it and approach life with the same passion and determination as the little bird guarding her nest.

Be well,
Dr. Lane M.D.