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Friday, July 31, 2009

THB: A Leading MD's Personal Health Plan

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A Health Plan You'll Thrive On

Cutting Edge Fitness:
  You Can Do It!
Healthy Recipes:
  Mediterranean Mahi
o Al Sears, M.D. -
Chairman of the Board
o James B. LaValle,
R. Ph., C.C.N., M.S.
o Craig Ballantyne,
o Tim Reynolds, M.D.
o Jonny Bowden, Ph.D.,
o Joseph F. McCaffrey, MD,
o J.William LaValley, M.D.
o David Kamnitzer, D.C.
o Dharma Singh Khalsa, MD,
o Mark Rosenberg, M.D.
o Joseph R. Simaie, D.D.S.
o Candace Booth, ND, PhD, CNC.
o Lisa Forgione, M.D.
Larry Clapp, Ph.D., J.D.
Jon Benson
Kelley Herring, B.S., M.B.A.
Laura LaValle, R.D.,
Carlo X. Alvarez
Anthony Colpo
Ray Sahelian, M.D.
Jackie Silver
Mort Mather
Melissa Hawthorne
o MaryEllen Tribby - Publisher
o Melanie Segala - Managing Editor
o Jon Herring -
Health Editor
Bedroom anxiety
Avoid devastating illness
Revolutionary Discovery
Urgent Health Warning
Finally Love Your Body
The Weak Link
AGe Essentials
Have you lost your mojo?
Eyes like a Hawk
The Keys to Healthy Aging
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Publisher's Picks: Friday, July 31, 2009

Why You Need a Personal Health Plan

By Tim Reynolds, MD

What is your health plan?

doctor visit That's an interesting question someone once asked me. 

Let's put it another way: What is your plan for developing your health?  Can you name it?  Can you put it in a list?  Can you say, “My plan for eating is a, b, c and d? My plan for fitness is one, two, three and four. My plan for flexibility is one, two, three and four. My plan for strength or cardiovascular training is x, y and z.”

How many of us have actually taken the time to sit down and develop a plan for health?  How many of us just go day-to-day, constantly changing plans (or not making plans) and wondering and hoping if we'll stay healthy.

My experience has been that most of the patients I help and most of the people who come to me for personal coaching, don't really have a health plan in place.  They drift from plan to plan trying to find something that meets their lifestyle needs.

My advice to those people and to anyone reading this article who doesn't have a real health plan in place is this: Develop a workable health plan you can implement as soon as possible and use over the next six months.  In six months, you can evaluate your progress and then make adjustments to continue improving your health and fitness.

I am going to give you an example of my current health plan.


  1. 4 helpings of fresh fruit and vegetables daily.
  2. 200 grams (7.05 oz) of quality protein every single day.
  3. At least six, eight-ounce glasses of water a day.
  4. The 85/15 rule as I explain in my article “The 85/15 Rule for Healthy Eating”.
  5. A nutritional supplement plan I designed for my age, activity level and health needs.


  1. The strength and conditioning program.
  2. My personal program includes a weight-lifting routine (one body part per day, five days a week) and five minutes of flexibility, stretching and training.

My plan is simple enough that I can live it on a day-to-day basis, follow it fairly easily, and look at the numbers.  Using the CrossFit plan, I narrow my results down to numbers so that everything can be followed.  From this I can decide if I am improving, if I am getting worse or if I am staying the same. 

In addition, I also track other “personal” numbers that tell me my fitness level.  I look at my percent body fat.  I look at the amount of weight I can bench press.  I do this to ensure that I can always meet a minimum level of fitness.  My minimum is to bench press at least 225 pounds, at least 10 times.  I am able to do at least 40 push-ups and 40 sit-ups.

My blood pressure is 130/80 or better, and I can run an eight-minute mile.  These are my personal minimums.  I won't fall below this standard.

I also have a health plan for prevention.  These steps include:

  1. Getting my PSA measured once a year.
  2. Getting a physical exam once a year.
  3. Checking my blood numbers once a year including homocysteine, c-reactive protein (CRP), complete blood count (CBC), comprehensive metabolic panel (CMP), and lipid profile.
  4. I also have an EKG once a year.

This is my health plan.  What is yours?  Have you sat down with your physician, trainer or nutritionist and decided what your health plan will look like? 

If you really want to get fit and healthy and stay that way, I suggest you take the time to develop your own health plan today.  It could enable you to live happier, healthier and even longer.

[Ed. Note: Tim Reynolds, M.D., is a board-certified Emergency Medicine Physician.  He is a Managing Partner of Healthcare Express and the Chief Medical Officer of Urgent Care America.  Dr. Reynolds is also a health and lifestyle expert and sought-after speaker. For more information, click here.]

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This cancer cure video circled the globe in 31 minutes...

It's not every day that I find a good reason to send an e-mail to my entire address list.  Today, I sense a moral obligation to send this to everyone I know.

Every 60 seconds someone dies from cancer -- and every 3 minutes, someone new is diagnosed with cancer. That someone could even be you. 

If you know anyone who's suffering from cancer (and who doesn't?), you must watch this 5- minute video titled "Is This the Cure for Cancer That Really Works?"  This is the video that the pharmaceutical industry doesn't want you to watch.

When this video was first put online, it circled the globe and was viewed by people on all continents within a matter of 31 minutes.  It has gotten over 129,000 views in the last couple of weeks alone. 

Don't forget to send the link to everyone you know who has cancer (even those who are in remission). It's that important.  You might even end up saving someone's life.

Go watch the video by going to the following Web page:  "Is This the Cure for Cancer That Really Works?" Or if your e-mail program won't allow you to click on the link above, copy the following link and paste it onto your browser:

Cutting Edge Fitness:  
Fight FAT with Fire  
By Vince Palko Top

You've heard the saying “fight fire with fire.”  Here's a new twist on that old adage -- Fight FAT bullyingwith Fire.  Let me explain.

When I was little, I was a bit chunky. Okay, a lot chunky. The kids in the neighborhood, my cousins, and other school chums would all take pot shots and poke fun at my weight.

“What's Up, Skinny Vinnie?”

“Wanna play on our team Skinny Vinnie?”

Even some of the parents in the neighborhood had a field day with my pot belly.

One day, when I was 8, I had had enough. Duke made another fat comment after I couldn't run the base fast and I got right up and left a stickball game and walked in my house! I went inside, sat down on the red rocking chair in the corner of my living room and put a “Fat Dunce” cap on.

I felt so sorry for myself, I literally made a hat out of paper and wrote those words on it.

When Mom took one look at me while walking down our stairs, she was shocked.

“Vinnie, what's going on?” Mom inquired.

“Everyone thinks I'm fat. I'm tired of telling them I'm not. So I give up.”

She comforted me saying, “Vinnie, you are not fat, you're just big boned.”

Oh thanks, I thought.

“Don't worry Vinnie, you will show those kids someday and they'll wish they had your size and physique.”

Mom soothed the pain as much as she could. The more she talked, the more it helped.  “I'll show them someday,” I said and ripped the hat off, crumpled it, and tossed it in the garbage.

Time passed. I was introduced to Penn States (a high intensity body weight and towel workout) in high school for football then a complete diet and training regime in college.

It wasn't long until muscles sprouted on my frame and the fat was nowhere to be seen.

I remember sitting in my dorm room contemplating our valiant effort and heartbreaking loss against Ohio State the previous weekend. The game was televised for all to see in the state of Ohio. I dug through a stack of mail and opened a letter from one of the neighborhood parents from back home. The same parent who would tease me.

He congratulated me and enjoyed hearing the announcer say, “Palko on the tackle!” over and over again.

“Yeah, ole ‘Skinny Vinnie' put the screws to ‘em didn't he,” I thought.

My point in telling you this story is this.  There are people in your life right now who doubt you. People in your life who may make fun of your weight -- if not to your face then behind your back. Let them!

Use that negative energy to Fight FAT with Fire. Use their comments to fuel you to be better not bitter.

Don't give up like that little frustrated boy with the dunce cap on before he spoke to his mom.  Understand you can change and for the better.  The human body is a miraculous tool that can heal itself quickly and easily -- practically overnight if you give it a chance.

Use negative comments as fuel. See a future when one day you run into a person that mocked you and watch his jaw drop in seeing the newly transformed you.

Imagine being in the grocery store or walking out of church and bumping into an old acquaintance. See their facial expression go from a smile to shock at how good you look.

Hear them say, “Wow, you look great. Have you lost weight?”

“Do you have any tips so I can do the same?”

Pull all of that “How do you like me now” energy in, mix it with your anger and frustration now and see how this propels you to move forward.

Anger and frustration are powerful tools to fuel your fitness goals. And they can motivate you to move when your routine gets a little challenging or mundane.

Your new you awaits.  Get started quieting your critics today! 

[Ed. Note: Vince Palko is the author of Linebacker Fitness and creator of The Super Body Blitz and Triple Your Endurance. Vince has been enshrined in both his college, Bowling Green State University's and his high school's Hall of Fame for his performance on the football field.  Vince has a FREE fitness newsletter you can sign up for at]

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Before You Start Taking, Or If You Are Taking Lipitor, Crestor, Zocor, Mevacor, Provachol, Altocor, Lesacol... or any other statin medication - STOP!!

Dropping Your Cholesterol Levels Will NOT Lower Your Risk Of Heart Disease, Attack, Or Strokes!

Dr. Dwight Lundell says, "In my career as a cardiac surgeon, I've performed over 5,000 heart surgeries. Most of these could have been easily prevented had the patients been given the right information."

YOU Can Prevent And Cure Heart Disease AND Reverse Damage That's Been Done Without Statin Medication!! Click here to learn more

Healthy Recipes:  
Mahi-Mahi with Tomatoes, Capers & Olives  
By Kelley Herring Top

Would you like to boost your energy levels and improve your immune system? Then get more ocean fish vitamin B6 in your diet. This nutrient is essential for producing hemoglobin, the compound in red blood cells which carries oxygen to the tissues of your body. It also supports the creation of lymphocytes  -- the white blood cells that are vital to your body's immunity.1

And each serving of this Mediterranean-inspired mahi dish provides 44% of your recommended daily allowance of B6.

Time To Table: 30 minutes
Serves: 4

Benefits: Gluten Free, Low Carb
Excellent Source of: Iron, Potassium, Protein, Selenium, Vitamin B6, Vitamin C, Niacin, EPA/DHA Omega-3
Good Source of: Magnesium, Vitamin A, Vitamin B12, Riboflavin

24 ounces wild-caught mahi mahi
1 Tbsp organic, cold-pressed avocado oil
1 cup organic white wine
16 small organic Kalamata olives, quartered
1 tsp organic orange zest
1 16-oz can organic tomatoes in juice
1 cup chopped organic onion
2 tsp fresh organic oregano, chopped

Heat oil in large "safe" skillet over medium-high heat. Add onion. Sauté until translucent, about 2 minutes. Add wine. Boil until reduced to 3/4 cup, about 3 minutes. Add tomatoes with juice; bring to boil. Sprinkle fish with salt and pepper. Add fish to skillet atop tomato mixture, reduce heat to low, cover, and simmer until fish is cooked through, about 9 minutes. Using slotted metal spatula, transfer fish to plate and tent with foil to keep warm.

Mix olives, 2 teaspoons oregano, and orange peel into sauce in skillet. Increase heat to high and boil until reduced and thickened, about 5 minutes. Place 1 fish fillet on each of 4 plates. Pour over and around fish, sprinkle with remaining 1 teaspoon oregano, and serve.

Nutrition Information:
248 Calories, 6 g Total Fat, 1 g Saturated fat, 0 g Trans Fat, 4 g Monounsaturated fat, 1 g Polyunsaturated fat, 123 mg Cholesterol, 418 mg Sodium, 10 g Carbohydrate, 3 g Fiber, 5 g Sugars, 33 g Protein


  1.  Meydani SN, et al. Am J Clin Nutr. 199;53(5):1275-1280. 

[Ed. Note: Kelley Herring is the founder of Healing Gourmet – the world's leading website on the power of foods to promote health and protect against disease. Her latest work is a revolutionary health transformation program called, Your Plate, Your Fate. In this 7-part program you'll learn how to protect your health and optimize your weight by maximizing the nutrients in your food. Learn more here.]

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