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the eden diet newsletter
November 2008
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 Showing Thanksgiving Dinner Who Is BOSS!
Finding Balance During the Holidays
by Rita M. Hancock, MD
Do you have mixed feelings about the holidays? Perhaps, on one hand, you look forward to
them, but, on the other hand, you fear them. You love the company and the
delicious food, but you hate the guilt and shame-and the extra pounds-from
overeating.
If I just
described you, take heart. I'm going to remind you of the truth this year. That
way, you can make it through the holidays with a full measure of joy and
without any of the guilt or extra pounds.
Are you
ready? Here is the truth: Jesus is Lord
over you; Thanksgiving Dinner is Not. This year, you will control the food,
rather than feel that the food controls you.
How will
you do this? How will you learn to eat properly at pot luck buffets and at
social events that center on food? How can you eat fearlessly, showing the food who is the Lord over your life?
One way is
to employ the many practical tips in chapter six of The Eden Diet-"The Eden
Diet in Action." The chapter discusses how to choose what to eat when faced
with an overabundance of food. Also, listen to the Godly Affirmations for
Weight Loss CD entitled, "A Picnic at the Lake." It not
only reinforces godly thoughts about how to eat, but also helps you to
de-stress, which, in turn, diminishes your urges to stress-eat. Finally, pray.
Pray frequently. Specifically ask God to help you tune into your physical
sensations of hunger and satiety and eat for those reasons rather than
according to your emotions or your fleshly desire for more pumpkin pie.
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 We
are so honored to have Tommy Middleton, AFTA Personal Trainer, as a guest author this
month. Please welcome our special guest in
his article:
Top Training Tips from Tommy
By Tommy Middleton, AFTA Personal Trainer
These are a few key points that will help
you to exercise to your full potential, strengthen muscles and prevent
injuries.
1. Use Proper Form. There are many
reasons why form and technique are important when exercising. Understanding how
to exercise correctly is key. Correct form will help decrease the risk of
injury and correctly work the group of muscles you are targeting. Without
proper form you are merely going through the motions.
2. Warm up. The body should be
warmed up before exercising. A warm up can be a slower or lighter version
of the exercise you plan on performing. Start by walking before jogging or
lifting at a lower weight than your goal weight. This gradually increases your
heart rate and blood flow to help prevent injuries. Warming up will enable the joints to move
more freely and prepare them for any stressful impacts.
3. Start Low and Go Slow. Begin
training with very light weight. Go through the motion to be sure you are
comfortable with the movement of the exercise. Once you are comfortable
with the movement, increase to your desired weight. At this point be
sure you have complete control of the weights. Never allow the
weights to fall. Lift and lower the weights slowly. It should take
the same amount of time to lift as it does to lower. Be able to maintain
control through the entire exercise.
4. Remember to breathe.
Muscles fatigue quicker when the body is deprived of oxygen. Breathing
should be at a normal rate. Always exhale on exertion. For example, when
pushing a bench press exhale on the push and inhale as you bring it slowly to
your chest. When doing a pull up, exhale on the pulling up motion and inhale on
the way down. Breathing during exertion will help prevent internal injuries
such as blood vessel strains, high blood pressure and possible hernias.
5. Cool down. After the completion
of your exercise routine, a 5 to 10 minute cool down is vital. This could be a
slow jog or walk, followed by static stretches. Thus,
decreasing the body temperature, reducing the risk of dizziness or fainting
caused by the pooling of venous blood at the extremities.
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Be Smart About Exercise
By Rita M. Hancock MD
I am a Physical Medicine and
Rehabilitation specialist (a.k.a. physiatrist, pronounced "fizz-eye-a-trist"). I
have special training that allows me to come up with exercise programs for
people with handicapping or painful physical conditions.
In
this article, I discuss the mistakes that people commonly make with regard to
exercise. That way, you can avoid those mistakes and continue to exercise
without injuries over the long haul.
The
number one mistake that leads to exercise-related injuries is doing too much
too fast. If you've been inactive for a long period of time, you should "start
low and go slow." Ease into your exercise program. Don't go full-throttle into exercise
after years of inactivity, or you might get hurt. You might get tendinitis,
bursitis, or a flare-up of arthritis. In turn, you might require steroid
(anti-inflammatory) injections into your painful joints. What's wrong with
that? Steroids often make you regain much of the weight you lost.
How
do you gauge if you're exercising at the right intensity for the right amount
of time? One of my old mentors used to say, "If you're sore on the evening of
the exercise, you probably did the right amount. But if you're sore the next
day, you did too much too fast and you need to cut back."
The
second major mistake people make is choosing the wrong exercise given their
physical limitations. If you have knee problems, don't run. Each step pounds
your joints with not only your body weight, but with the added momentum of the
running. Instead, engage in water therapy, stationary bicycling, or using an
elliptical trainer instead of a stair-stepper. Those things don't cause as much
pounding on the joints.
In
contrast, if you have a spinal condition, you may have to have a program that
minimizes spinal flexion, extension, or twisting. Usually, people with bad
discs do better with standing exercise, and people with spinal stenosis do
better with sitting exercise. The reason is that different exercises either
open or close the spinal canal, depending on which way you bend your body.
Likewise,
people with rotator cuff problems should avoid overhead activities and
strengthen the muscles that pull the arm-bone down, away from the shoulder
blade. An example of that kind of exercise is called a "pendulum." To do
pendulum exercise, a person holds a weight in his or her hand, holds the arm
straight down at the side of the body, and makes little circles clockwise and
then counter-clockwise, as though the arm was a pendulum.
Each
person's musculoskeletal condition is unique, and each person should therefore
seek the opinion of a specialist to understand what type of exercise would be
least likely to cause injury.
To
find out what exercise limitations your medical diagnoses might confer, contact
the American Board of Physical Medicine and Rehabilitation at http://www.aapmr.org and click on the link to find a physiatrist
in your area.
Your
physiatrist will evaluate you, make your diagnosis, advise you of your
individualized "do's" and "don'ts," and then hook you up with either a licensed
physical therapist or certified personal trainer to assist you further.
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Do you eat for emotional reasons? 
Then listen to Dr. Hancock's
"A Walk on the Beach" relaxation CD.
Do you want to learn how to love
exercise, the way you did when you were a kid? Then, listen to the "A
Walk in the Forest" CD.
Do you want to learn how to control your
eating at social events? Then, listen to the "A Picnic at the Lake" CD.
All three are now available on TheEdenDiet.com! (click on link below)
To reinforce your Eden Diet experience, Dr. Hancock has created audio relaxation exercises filled with positive, godly, weight loss affirmations.
They may be used at the end of workshop meetings or in the privacy and comfort of your own home.
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The Eden Diet hits Amazon.Com and Barnes & Noble!
The Eden Diet Book
IS NOW available on
Amazon.com and Barnes&Noble.com
We are extremely excited about being available
to more readers and helping more people
overcome the temptation to overeat!
The Book and Workbook are now sold separately.
visit our STORE for details!
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November SPECIAL:
(expires 11/30/08)
If you purchased a book from Dr. Hancock,
leave a comment about it in the guestbook for a chance to win a FREE audio CD!
One out of every ten participants will win. Names will be drawn randomly, and
there will be no charge for shipping.
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Eden Diet Workshops...
Below is a list of available workshops. If you don't see one in your area, go to the SUPPORT GROUPS PAGE and fill out our online form!
Woodland Hills Baptist Church (Bruce Christian, pastor, 313 S
Highway 76, Newcastle, OK), has committed to starting an Eden Diet support
group. The organizational meeting will be Monday, November 17th at 7pm. Books
may be purchased at Dr. Hancock's office before the meeting, but they will also
be available for purchase at the meeting. Formal meetings of the group will
start in January of 2009. Contact group secretary Sheila swerneburg@blanchard.k12.ok.us
for details.
First Baptist Church of Norman (Dr. Wade
Smith, pastor, 211 W Comanche, Norman, OK), has committed to starting an Eden
Diet support group in January of 2009. The date and time of the informational
meeting is to be arranged.
Southern Hills Baptist
Church (Dr. Douglas Melton, pastor, 8601 South Pennsylvania, S. Oklahoma City, OK ), has moved the start date of the
Eden Diet workshop to January of 2009. The date and time of the organizational
meeting is to be arranged.
Crosspointe Church (Joe
Grizzle, pastor, 2601 24th Avenue SE, Norman, OK) is resuming their Eden Diet workshop after
taking the summer off. Contact group secretary Tracy tracymmartin@att.net for
details.
McFarlin Methodist Church (Rev. Dick House,
419 S University Blvd, Norman, OK) group meetings every other Thursday at
7pm. Contact group leader Andrea andrea@ionet.net for details.
First United Methodist Church (Mark McAdow, pastor, 131 NW
4th St, OKC, OK) group meets on the second and fourth Mondays at 6:30pm. Contact
Tammy at tamelaA22@cox.net for
details.
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PS - If you liked this newsletter and want to forward it to a friend, see the below link entitled, ' Forward email'. You may also join our monthly newsletter list by hitting the 'Join Our Mailing List' button below! Thank you for the opportunity to serve you in your quest to 'thin-ness'.
May your QUEST be BLESSED!
Sincerely,
Rita M. Hancock, M.D.
www.TheEdenDiet.com
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