The buddy system is designed to help members as they struggle and triumph and basically to help everyone achieve their health goals.

Why don’t you tell me what type of exercise you are doing and how often? Do you take the kids out for walks – an easy way to get some exercise and fresh air!

Are you following our calorie controlled diets – there are lots to choose from!

Your doctor is right that spreading your calories throughout the day will not cause weight gain and will help control your weight, blood sugar, blood pressure and blood cholesterol. That’s because your body needs a certain amount of calories and nutrients each day in order to work properly.

The best way to lose weight is by having healthy eating habits and bygetting more active. You must create calorie deficit to shed pounds -that simply means calorie in should be LESS than calorie out. You canachieve that by changing your eating habit to a healthier one and get egular exercise. Base your dietary plan on variety of foods – whole grains, fresh fruits, veggies, sufficient lean protein and low fat dairy products. By eating this way, you’ll consume a healthy level of dietary fat and calorie. For healthy snack, have fresh fruits or veggies. For exercise, start small and gradually increase the intensity and duration once you gain muscle strength and endurance – to crank up calorie burn so that it’ll decrease the stored body fat.

Aim for 30 mins a day, most days of the week – 4 to 6 days. Choose walking as your initial exercise routine. Don’t bring tempting unhealthy food or snack in your home so it wouldn’t be easy for you to get your hands on those kinds of food when you’re bored. Plan at least 3 meals a day. No skipping meals. Skipping meals will only trigger your body to overeat.

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People diagnosed with fibromyalgia syndrome (FS) describe the feeling as flu-like. But instead of being over it in seven to 14 days, they live with it every day. Not only does the syndrome affect them physically, but it also affects them mentally. It is hard to concentrate, think straight or react quickly. For this reason, many people suffer emotionally and sometimes suffer depression.

Statistically, the median age of onset is between 29 and 37, while the median age of medical presentation is between 34 and 53. Twenty-two percent of people with rheumatoid arthritis also have fibromyalgia syndrome. Other conditions that are associated with FS are irritable bowel syndrome, Raynaud’s phenomenon, chronic fatigue syndrome, dysmenorrhea, mitral valve prolapse, temporomandibular joint syndrome, yeast infections, anxiety and clinical depression.

But people who suffer from fibromyalgia syndrome don’t need sympathy. They need understanding. After all, it is hard for someone who is healthy and rarely has an ache or a pain to understand someone who is always feeling achy and plagued by these flu-like symptoms. Rest and the standard prescription, “take two aspirins” don’t apply to people with FS.

However, the effects of fibromyalgia syndrome can be lessened and reduced with appropriate physical activity. Studies show that people who perform aerobic and strength-training activities on a regular, consistent basis experience greater mobility, a more active lifestyle and best of all, a reduction in pain.

First and foremost, if you have FS, you must consult with your doctor before you begin an exercise program or increase your activity level. Then, consider these guidelines:

Warm-up with slow, rhythmic movement.
Perform stretches for the upper and lower body to improve flexibility. Consider yoga.
As you become more flexible and increase your range of motion, add weight training two to three times a week. Use light weights and never work to the point of pain.

Make sure you perform strength training exercises correctly.
Swimming and/or aquatic workouts in a warm pool are an excellent aerobic activity for people with FS.
Walking and recumbent biking are also good aerobic activities.

Just keep the intensity moderate and monitor your exertion level. Start out slowly then add time as you progress. Work up to 20 to 40 minutes, three to five times a week.

Exercise consistency is key to people with FS. During a flare-up, back off for a day or two. But never let a long period of time go by without performing physical activity. It helps improve health, mobility and daily function.

Think small, just enough to help provide some glucose [energy] to fuel the body. When you eat too much or too heavy, it definitely is a problem.

More importantly, make sure you have a big glass of water also. You will perform much better when you are well hydrated.

What do you eat before a workout? Do you have a food that you feel helps you workout more efficiently?

Isn’t it true that you will get cramps if you eat right before you exercise? I like to workout in the morning but I’m not waking up earlier to eat – is this ok?

If you eat a light meal or snack before you work out you will not get cramps. Some people who use to skip a snack before a work out find that once they start eating a little food, cereal, toast, fruit, they have more endurance and work out more efficiently. You will only know my trying. Certainly do not have a heavy breakfast!

Generic Finasteride is used for curing certain types of male pattern androgenic alopecia, baldness, hair loss in men. Generic propecia acts by decreasing the quantity of the hormone dihydrotestosterone or DHT in your body.

A checklist on boundaries in a relationship: When you give up your boundaries in a relationship you are unclear about your preferences, but when your boundaries are intact, you have clear preferences and act upon them. The following are examples of intact boundaries in a relationship with your kids and other people in your lives: You recognize when you are happy or unhappy. Do more when that gets results, instead of doing more and more for less and less. You trust your own intuition while being open to other’s opinions, instead of taking as truth the most recent opinion you have heard. You live optimistically while co-working on change, not living hopefully while wishing and waiting. You are encouraged by sincere, ongoing change for the better, not letting the other’s minimal improvement maintain your stalemate. You appreciate feedback and can distinguish it from attempts to manipulate, and are not manipulated by flattery so that you lose objectivity. You see your partner as stimulating your excitement, not seeing your partner as causing your excitement.

Only do favors you choose to do (remember, you can say no), and stop doing favors that you inwardly resist (by not saying no). You are always aware of choices, instead of being enmeshed in a drama that is beyond your control. You decide how, to what extent and how long you will be committed, instead of committing yourself for as long as the other needs you to be committed (no bottom line).

Protect your private matters without having to lie or be surreptitious, instead of giving up on the belief that you have not right to secrets. You insist other’s boundaries be as safe as your own, instead of allowing your partner/spouse to abuse your children or friends. Acknowledge moods and circumstances around you while remaining centered (live actively), and do not alter your behavior, plans or opinions to fit the current moods or circumstances of another (meaning living reactively). Are you living a life that mostly approximates what you always wanted for yourself? Or are you living a life that is not yours and that seems unalterable? When boundaries are made and respected, reinforced and validated frequently, it teaches a great lesson to children. They feel free to be who they are, and they feel safe.

Parents who care about themselves give their children a special gift, a lasting gift. Without boundaries, behaviors can become negative and create great emotional, physical, spiritual and mental stress for families.

A good friend of mine who practices psychoanalytical psychology once stated that the only way you know you love yourself or anyone else is by the commitments you make and KEEP. Parenting is a hard enough job as it is, but if boundaries are made and kept, we will certainly see positive behavioral change as the outcome.

Reinforcers are consequences that encourage behavior. Some examples of these reinforcers would be: attention, affection, contact (like a hug), gifts, praise, privileges and snacks. Punishers, on the other hand, are consequences that may encourage or discourage a behavior. Some examples of these would be: criticizing, lecturing, nagging, spanking and yelling. Lastly, Extinguishers are consequences that discourage a behavior. Some examples are: ignoring behaviors, loss of privileges, restriction and time-out. Effective reinforcers and extinguishers are unique to each other, though some loss of privileges and restriction, when used appropriately, usually work to discourage behaviors.

What changes a behavior in one child, however, may not work with another child — even if the children are in the same family. Praise: Note specific behavior as soon as it occurs or as soon as you notice it, and look directly at your child. You may want to move close to him or her and make physical contact whenever possible. Smile as often as you can, and the smile coupled with praise will reinforce positive behaviors. Make a positive statement about the behavior. Shaping behavior: Notice and praise approximations to the desired behavior immediately or as soon as possible. An example of an approximation is bed making.

Remember that even the smallest of tasks well done will be the beginning of a future of tasks well done when positive reinforcement is applied. Curfew compliance: Teenager arrives home only 15 minutes past the appointed and agreed on time for curfew. Homework: Child works 20 minutes on an assignment. Incentive Program: Give your child a clear description of expected behavior. Make a verbal agreement with your child that she or he will comply with. Clearly describe the consequences of compliance and non-compliance (the reinforcer or extinguisher). Construct a chart for feedback on performance. Then make sure to follow through on the agreed upon consequences. It is important to let your child know you mean business. Kids need to have believable parents.

And know what to expect. It is not fair to change the rules in midstream. Be consistent and stick to the rules and consequences that you made alone or together. It is always a good idea to validate that what you have planned is understood.

These three behavior modifiers are quite helpful in assisting your child during all phases of his/her development regardless if your kids are like night and day.

No two kids are exactly the same, and each one has their own characteristics to deal with.

Some parents I know feel that all of their kids should be treated the same way. It has been my experience that kids need to feel appreciated for who they are, and that each child may have different responses to behavioral changes. When we, as parents, can have compassion and sensitivity to each child’s needs and emotions, we are truly on the right track for improvement in behavioral change. Parents deserve to have boundaries too.

The six-month study, published in Medicine and Science in Sports and Exercise (Nov. 2000), involved 25 women ages 41 to 60. The women were randomly assigned to either the high-intensity or the low-intensity group. The high-intensity group performed eight repetitions (at 80 percent of their one-rep maximum) of upper- and lower-body strength exercises. The low-intensity group performed 16 repetitions at 40 percent of their one-rep maximum of the same exercisers. Researchers found that both groups improved both muscular strength and size.

Say study authors, “Although it is generally accepted that heavier loads result in greater strength development, our results indicate that a low-intensity program of sufficient training volume can produce relative strength gains similar to a higher-intensity program in sedentary postmenopausal women.” A lower-intensity program may also be more easily tolerated by older or sedentary members, while having similar health and fitness benefits.

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Water, water, water. Doctors, nurses, nutritionists, fitness and health experts cannot emphasize enough the importance of sufficient water intake on a daily basis. Why is water necessary to promote health and help in weight loss?

Like proper nutrition, water is a vital element in sustaining the health of your body. The body is compromised of mostly water, 80% water! Water helps your body to rid itself of waste; it “flushes” waste out.

Water will also aid in weight loss, not only does it keep your hunger level low by giving a feeling of fullness, but drinking the recommended amount of water helps to relieve excess fluid/water retention. Drink less then the recommended amount and the body’s automatic response is to “hold” onto fluid/water and your bodily functions and elimination of waste will be not function at full potential. Constipation occurs frequently when water intake is low.

Your health care professionals will recommend water intake be optimal as part of treatment when a client has an infection, as a way of helping the body rid itself of the culprit and perhaps to aid in the elimination of antibiotics or medications that may have been prescribed.

There may be times when on a nutritional weight reduction menu that you feel anxious, you really don’t know what you want so you rummage through the pantry and refrigerator but nothing to eat seems right, try water, don’t fall into a binge!

Over the years we learn to ignore our cravings for water. Think about it, as a small child pulling on mommy or daddy, and pleading, “I’m thirsty!” and being told, “not now in a minute.”

So how much is the right amount to drink? During most reduction programs, it is recommended to drink a minimum of eight, 10-ounce glasses of water. When maintaining a healthy diet, and maintaining a lean weight, an average of 60 ounces of water a day is recommended. Here are some tips as to how you might achieve this, its not as bad as you might think!

Add a fresh lemon squeeze to your water, it tastes better and fresh lemon juice has a natural diuretic effect.

Keep a full glass of water in the refrigerator at eye level, every time you open the fridge in search of food when its not time to eat, drink the water or at least half, then refill it for the next time.

Keep water bottles in the freezer overnight, and enjoy ice-cold water, throughout the next day.

Some healthcare experts believe that drinking water that is cold aids in increasing metabolism, since the body must work to bring the water to body temperature.

Drink a glass of water before and after meals.

If you really can’t stand water, try drinking decaffeinated naturally sweetened (no sugar added) teas. Recent studies have shown drinking green tea aids in weight loss.

Disc injuries are usually associated with a bend and twist motion in the lower back. It does not have to be one traumatic event; it could be an over-use injury. This problem is easily treatable. It is important to find out the source of the problem so it can be corrected properly. See your health care professional to determine the exact cause of your pain.

The arch of my foot has been throbbing lately. I am a runner and now it hurts too much to run, what can I do?

Dr. Lin: Dear Runner, the most common culprit in problems like these is the shoes: old shoes or poor-fitting shoes. Buy a shoe made specifically for running and make sure they fit properly. You might consider having a custom insert known as an “orthotic” made for the shoe. Prices range from a few dollar’s for the pre-fabricated “orthotic”, to hundreds for a custom one, complete with cast of the foot and X-rays. I have had patients rave about theirs, but also have heard of orthotics that end up in the trash. Another common reason is training on hard surfaces or increasing mileage too quickly. Work up to your mileage goals slowly. Good luck.

What is cranial-sacral therapy and what exactly does it do?

Dr. Lin: Dear cranial-sacral, this is a technique that I don’t know much about and don’t practice myself. There are chiropractors out there who do practice this technique and swear buy it. I can tell you it is not part of the normal curriculum taught at most chiropractic schools and it is not part of the National Board testing.

Are there any age limits regarding when someone should start and/or stop seeing a chiropractor?

Dr. Lin: Dear Age Limits, The answer is no. Some chiropractors are certified in pediatric adjusting and adjust infants.

I do not because most of my practice is geared around sports injuries. The adjustments given to small children are called “oscillations” and are very gentle.

If you are looking for a chiropractor to adjust your child, make sure he or she is experienced in adjusting children and has built a reputation in the community for doing so.

Aspirin is also very helpful in preventing heart disease in diabetics. Some people with diabetes are worried that aspirin may cause bleeding in the eye and harm their vision. However, the risk of this occurring is extremely small and aspirin in a dose of at least 80 milligrams a day is recommended in all diabetics over 40, whether they have eye problems or not.

There has been tremendous progress in preventing kidney disease in patients with diabetes. One advance has been the use of the microalbumin urine test, which can indicate whether the kidneys are being damaged at a very early stage. If the test is positive, medications called angiotensin converting enzyme inhibitors, or ACEIs, should be prescribed. These lower blood pressure and can help prevent further kidney damage. Many ACEIs are currently available including captopril (Cepoten), enalapril (Vasotec), fusinopril (Monopril), ramipril (Altace) and lisinopril (Prinivil, Zestril).

All of these prevention measures are best accomplished by patients visiting their doctor regularly three or four times each year.

The following chart summarizes current recommendations concerning preventative care in diabetes:

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