the eden diet newsletter
November 2008
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In This Issue
ARTICLE: Showing Thanksgiving Dinner Who Is Boss!
ARTICLE: Training Tips from Tommy
ARTICLE: Be Smart About Excercise
CD's Now Available!
The Eden Diet Hits and Barnes & Noble!


thanksgiving turkey 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.



tommy middleton
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.


Dr. Rita Hancock 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  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.         
Do you eat for emotional reasons? headphones

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! (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.


The Eden Diet hits Amazon.Com and Barnes & Noble!

the eden diet book

The Eden Diet Book
IS NOW available on and Barnes&

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!
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.

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 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 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 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 for details.


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Thank you for the opportunity to serve you in your quest to 'thin-ness'.
May your QUEST be BLESSED!

Rita M. Hancock, M.D.