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FROM THE DOC
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Physical Exams: Are They Really That Important?Recently the Sunday New York Times, Sunday Review Section, had a front-page article on the pros and cons of getting a physical exam.
The article correctly pointed out that there is little scientific evidence supporting the yearly physical exam, and it went on to focus on the costliness of unnecessary testing that can result in findings that vary from normal but that don't indicate disease. Rather then focusing in on a yearly exam, they discuss a making sure that interval testing is done, such as colonoscopy, mammograms, etc.... and follow-up on immunizations that are appropriate for adults.
All of this is reasonable and certainly if you wish to take this approach to your general health, I think it is a good one. That said, there is great solace and comfort in having a physical exam that shows you to be in good health and that reassures you that there are no underlying issues developing 'below the radar'. Such reassurance is my 'stock in trade,' and it is much of what each of us seeks when we see the doctor-to be told that we are healthy and fine and do not need to worry about any health concerns. In addition, we do get the time to reflect on our general health habits and to reaffirm our commitment to proper exercise, diet, and reduction of bad habits.
I think of your health as a giant pie (yum!)..... with much of that pie, 90%, out of your control. That portion is composed of your genetics and environmental factors out of your control. Of the 10% that remains, much of that the portion within your control, is taken care of by good habits of exercise, diet, weight management, and the elimination of bad habits.
The last 'sliver' of pie, small though it is, is made up of the things we can identify early and treat or alter before they become an issue.
So.... the physical exam still has a role for each of us, and it's importance is based on how we perceive our health and how important staying on top of preventive efforts is to us personally.
Yours in good heath, DoctorDoug
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Our Featured Healthy Lifestyle Patient
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Meet Jack,
72yrs young
*Doctor Doug's patient about fifteen years.
*Lost 80 pounds in the last two years, current weight about 195 pounds.
*Motivation: concern about obesity related diseases such as diabetes and heart disease.
Jack's story:
"I led a sedentary life style over the last thirty years, indulging in businesses lunches which included the proverbial three martinis, rich foods, sugar and salt. I love salty snacks with a particular fondness for kettle fried potato chips. Doctor Doug noticed my blood pressure was elevated and prescribed medication, I took a treadmill test and was referred to a cardiologist and that was also disappointing. Doctor Doug suggested that I might try a low carb diet, his presentation on diet and salt made a big impact on me and limiting salt got me over the hump with my weight loss. I eat a low-carb, low salt diet, and have a two egg mushroom omelet daily, alsolots of salads, fish, and chicken and reduced beef. Astoundingly this diet hasn't impacted my cholesterol which is total around 140 with LDL's and HDL's in balance.
I have also embraced cardio fitness, the trick was to find an exercise routine that I could maintain. I ride an exercise bike with a digital output and wear a Polar Heart Rate monitor which was recommended by an exercise physiologist at Mayo Clinic, it records all my workouts. I do some resistance training mostly push-ups and sit-ups, 40 and 60 respectively, which I am continually increasing. I ride the bike every day for 50 minutes elevating my heart rate to about 125-130 beats and expend about 500 calories in the process. I do it every day and have maintained that for the last two years. I reduced my waist from 48 to 36 inches and can now fit comfortably in an airline seat, yeah!
I have achieved my first goal which was to discontinue the blood pressure medication and my B/P now averages under 110/65.
Thank you, Dr. Doug for the encouragement and monitoring."
Jack is an inspiration to us all!
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| VOL 7 / Issue: #3 | Summer / 2012 |
A Summer's Day
By Emily Dickinson
A something in a summer's Day
As slow her flambeaux burn away
Which solemnizes me.
A something in a summer's noon -
A depth - an Azure - a perfume -
Transcending ecstasy.
And still within a summer's night
A something so transporting bright
I clap my hands to see -
Then veil my too inspecting face
Lets such a subtle - shimmering grace
Flutter too far for me -
The wizard fingers never rest -
The purple brook within the breast
Still chafes it narrow bed -
Still rears the East her amber Flag -
Guides still the sun along the Crag
His Caravan of Red -
So looking on - the night - the morn
Conclude the wonder gay -
And I meet, coming thro' the dews
Another summer's Day!
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A Healthy Summer Picnic. . . . .
|  Summer is the perfect time for a picnic at the park or beach. People tend to reach for pre-made items, but convenience often has a calorie overload. Leave the potato salad at the deli and try these strategies: Make sandwiches. Use lean, low-sodium deli meats and light or flatbreads made with whole wheat or extra fiber. Avoid calories in cheese and mayo. To add low-cal zip, use flavored mustards. Pack lettuce and tomato separately to escape soggy sandwiches. Pack the right snacks. Granola bars and freeze-dried fruit won't melt. Whole fruit with a protective skin, like oranges and apples, won't crush in travel. Craving a salty snack? Opt for baked potato chips over regular fried ones. Grill leaner food. Turkey dogs and veggie burgers are healthier options than beef - and are kid-approved. - Written by Stephanie Weaver, USA Weekend Back To Top |
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Introducing Dr. Lakin Newest Book: THE DIETS......
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Click on the cover / or get your free copy
when you see Dr. Lakin in the office!
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Dr. Lakin's WELLNESS Presentations . . . .
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**Monday, JUNE 25, 2012, 7-8:00PM
Scottsdale Healthcare Shea Campus
Conference Center, 7 - 8:30pm
SHC Hospital, Conference Center
9003 East Shea Blvd
Scottsdale, AZ 85260
An Interview & Discussion with A Medical Specialist, Part II: Allan Block, MD
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Important Info For Those With Autoimmune Disorders. . . . . .
|  There are more than 100 known autoimmune disorders, including rheumatoid arthritis, type 1 diabetes and lupus. Normally, your immune system is designed to protect your health. But in some people, the immune system creates autoantibodies that attack the cells and tissue they're meant to protect.
According to a study, more than 32 million people in the USA have autoantibodies. Not all who test positive for them develop autoimmune diseases; experts believe genes and environmental factors may play a role. Here's a look at some recent findings:
Exercise can help ease rheumatoid arthritis. A new report shows that more than 40% of patients are inactive, and about half didn't think exercise would benefit them. Experts now encourage physical activity to help reduce the joint pain, stiffness and swelling that come with rheumatoid arthritis. Walking and water aerobics are good.
Psoriasis is associated with increased heart risks. Scientists found that people with the skin condition may have a greater risk of blocked arteries; their research also suggests heart risks are higher in those who've had it longer.
HPV vaccine is not a risk. The Gardasil vaccine is advised for young women to protect against HPV infection, which can lead to cervical cancer. Concerns that it may trigger autoimmune disorders led many parents to withhold it. But a company-funded review found that those who were vaccinated did not have higher rates of autoimmune conditions.
- Written by The Doctors, USA Weekend
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Shape Up For Summer. . . . .
|  It's June... already. You swore you'd be in shape by now, but somehow the swimsuit season is upon us, and the slim-down-firm-up part of your promise hasn't come to pass.
To help make up for lost time, start with the basics: Limit fatty red meat and opt for lean poultry and fish; choose low-fat dairy and whole-grain products; eat more filling fiber (like in beans, barley and raspberries) and less bloating salt; do lots of shopping in the produce aisle; and of course, watch your portions of everything.
Just as important: Walk, jog, or ride your bike on most days (combined with a healthy diet, regular cardio helps shed pounds and boost energy) and work strength training into your routine at least twice a week to tone muscles and help you better burn calories. Here are seven more tips - all based on science - that may help boost your shape-up plan so you look your best this summer:
Swap out soda.
Even if you change nothing else, you can still drop a few pounds by simply trading your sugar-soaked soft drink for water, reports new research in the American Journal of Clinical Nutrition. Water is your best choice for overall health. If you need any more convincing to make the switch, maybe these numbers will help: 300 calories and 20 teaspoons of sugar. That's about how much you'll save by replacing just two cans of soda in your diet.
Choose smelly foods.
It sounds bizarre, but a study shows people tend to take smaller bites when a food's aroma is stronger. The possible reason: Researchers suspect that smell alerts the senses that something intense is on its way.
Order a la carte when dining out.
You can still have dinner at your favorite restaurant, but there's no reason to eat everything that comes with the special. Pick and choose your meal and you're more likely to save calories. That's just one tip on a list of strategies compiled by researchers. What else was in the bag of eating-out tricks? Box up half your meal "to go" before you start eating; skip the "unloved" calories (are cold fries really worth it?); order dressings on the side; and always choose steamed over fried.
Try an app to stay on track.
Overweight adults who used electronic devices that gave daily feedback stuck to their programs better than those who kept pen and paper diaries, research shows. Choose one that offers gentle reminders to keep you focused on your goal.
Work out harder, faster....
By doing so, you can burn bonus calories long after you finish exercising - more than 10 hours after - previously published research suggests. A study found that men who pedaled vigorously on a stationary bike for 45 minutes burned an extra 190 calories over the 14 hours after their workout - that's on top of the 500-plus calories they burned on the bike. Researchers believe the same effect could apply to other high-intensity activities such as running, jogging and playing basketball.
But don't exercise too close to bedtime.
It could make it tougher for you to fall asleep, and the less you sleep, the more you eat, according to new, preliminary research. Findings presented for the American Heart Association suggest that chronic lack of sleep may contribute to obesity. More specifically, people who are sleep-deprived (which for this study was an hour and 20 minutes less sleep) consumed an average of 550 additional calories each day. Research also indicates when you sleep less, you burn fewer calories and less fat. A few tips to help get your body the sleep it needs to be a lean, calorie-burning machine: Set and stick to a regular sleep schedule; establish a relaxing routine before bed and keep your bedroom cool, dark, and quiet.
The first two are rich in beta-carotene, the last two in lycopene: Consuming those two plant pigments can get skin glowing for summer, a new study suggests. Fruits and veggies are foremost waist-friendly foods that add fiber to your diet and volume to your dishes (for not many calories). And consider this bonus: According to a study published in the journal PLoS One, people who ate three extra servings of produce a day developed color changes to their skin that made them look healthier and more attractive. Other foods that contain these compounds include yams, peaches, pumpkin, apricots, and pink grapefruits.
- The Doctors, USA Weekend
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| SOMETHING NEW:
Introducing Pay Your Account Online!
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Yes, for your convenience, you can now pay on your account through our secure Patient Portal online.
Simply, complete the brief informational form and 'SEND'
It's as easy as that! Check it out: LOGIN HERE!
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If Your Toes Could Talk . . . . . . .
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Feet rank low on the list of health priorities for many Americans, but nearly 80% of adults have experienced some form of foot ache, pain, itch or other condition in their lifetime, according to a survey from the American Podiatric Medical Association. Toenail problems are the most common, followed by sweaty feet and pain of the ball of the foot and heel. Here are four tips to help sidestep these and other ailments and keep your tootsies in tip-top shape:
Do a daily foot check. Take a good look at your toenails, and not just for polish chips - if they're thick or discolored, it could indicate a developing fungus. Also, pay attention to changes in skin color or texture, such as cracks, cuts or peeling and scaling on the soles (a sign of athlete's foot). Any growth on the foot is not normal; neither is pain. Joint stiffness, for example, could mean arthritis; tingling or numbness could be a sign of diabetes. See your doctor or podiatrist about changes in your feet, especially if you have diabetes, which can make you prone to infection and more serious complications.
Trim toenails straight, not curved. Rounded edges increase the chance of developing ingrown toenails, so keep the shape squared and the length even with the tips of your toes. Cut too short and pressure from your shoes may push the nail to grow into the corner of your fleshy toe, causing redness, swelling and infection around the nail, plus pain and tenderness. High heels (particularly the pointy-toed kind) are a leading cause of ingrown toenails, podiatrists at Loyola University Health System reported recently.
Swipe antiperspirant on your soles. It's a way to keep feet dry and help protect against a number of conditions, including fungal infections, blisters, warts and sweaty, smelly feet (a problem that affects a third of Americans). Rubbing cornstarch on the bottom of your feet helps, too; so does airing out sweaty shoes before wearing them again and choosing natural or synthetic-blend socks that wick away moisture. Also important: After washing your feet, be sure to dry carefully, especially between the toes.
Spring-clean your shoe rack. Every pair should cushion, support and fit properly (with enough room for your toes). Replace well-worn shoes and toss flimsy flip-flops - any pair you can fold in half or easily twist is no good for feet. Instead, look for sturdier flip-flops that have arch support to help prevent pain and are made of soft leather to minimize blisters and irritations. The best time to shoe-shop? Late in the day, when your feet tend to be largest.
- By The Doctors, USA Weekend
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When Dizziness Is Dangerous. . . . .
|  Dizziness is linked to dozens of medical conditions, but the cause may be tough to determine. Here are two definitions of "dizzy," possible causes and ways to find relief.
Feels like: You're about to faint. If it happens when you stand up after sitting or lying down, it could be caused by a form of low blood pressure called orthostatic hypotension. When it lasts only a few seconds after standing and rarely occurs, it's typically not something to worry about. Even so, you should still see your doctor.
Feels like: You're spinning. Inside your ears are tubes that contain fluid and sensors that help the brain maintain your balance. When calcium crystals in your ear dislodge and float within the tubes, the brain is sent confusing messages. The most effective treatment is a procedure that consists of several slow maneuvers for positioning your head, which helps move the crystals.
- The Doctors, USA Weekend Back To Top |
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Cookout 2.0: Refresh Summer Favorites
|  Summer meals have a built-in element of relaxed fun. They are leisurely and fuss-free, a chance to take advantage of just-picked produce, fresh air and lingering sunshine. Cooking outdoors over an open flame, whether in your backyard, on the beach or in a park, creates a party atmosphere and adds a smoky aroma and taste that completes the scene perfectly. But many typical summer dishes, such as fatty meats served with mayonnaise-drenched salads, fail to make the most of the season's bounty. The good news: You can enjoy cookout favorites in a healthier way, simply by taking a fresh approach to how you prepare them. These five crowd-pleasers - char-grilled steak and juicy burgers, creamy potato salad and coleslaw, and a sweet sundae for dessert are delicious proof. These burgers are big in every way - big in size, big in flavor and big in wow! factor. By stuffing the meat with high-impact flavors, you get the juicy bun-filler you crave while still using a modest amount of meat and cheese.
Horseradish, Cheddar, and Caramelized Onion-Stuffed Burgers
* 1 Tb. olive oil
* 1 large onion, sliced into half moons
* 1 ½ pounds lean ground beef (90% lean or higher)
* 2 Tbs. prepared white horseradish, drained of excess liquid
* ¾ cup lightly packed shredded cheddar cheese (3 ounces)
* ¼ tsp. salt
* ¼ tsp. freshly ground black pepper
* Nonstick cooking spray
* 6 whole-wheat hamburger buns
* 6 medium leaves Romaine lettuce, ribs removed
* 2 large tomatoes, sliced
* Ketchup, optional Heat the oil in a medium-size nonstick skillet over medium heat. Add the onion, reduce the heat to medium low and cook, stirring, until the onion is softened, about 5 minutes. Cover and cook, stirring occasionally, until the onions are a deep golden brown, about 20 minutes more.
In the meantime, shape the beef into 12 small patties, each about 4 inches in diameter. To make a stuffed burger, spread 1 tsp. of the horseradish on to one of the patties. Top that with 2 Tbs. of cheddar cheese and 1 Tb. of the caramelized onions. Top with another meat patty and pinch around the edges of the patties to seal the burger closed. Repeat with the remaining patties. Season the stuffed burgers on both sides with salt and black pepper.
Preheat a grill to medium-high heat. Cook the burgers until the cheese is melted inside and meat is at desired doneness, about 4 minutes per side for medium doneness.
By Ellie Krieger Back To Top |
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Drink Up: Make Your Happy Hour Healthy!
|  Cooling down from your work week with a frozen margarita at happy hour may seem like a great way to celebrate the weekend (or a Tuesday, for that matter), but frozen alcoholic drinks usually pack in about 200 to 500 calories each. Cool down and stay slim with these happy-hour secrets:
Be clear with your order. Sodas and juices are full of sugar, so instead, Iserloh advises you to opt for seltzer water or club soda with a garnish such as a lime or lemon. Wine coolers, champagne, sangria and mojitos also are good, low-calorie options. The clearer the beverage, the better.
Split it. Check how many ounces and calories you're getting with one drink. Split one with a pal.
Order filling, but not fatty, foods. Guacamole is a good choice to share with the group. It's full of good fats and is "made with something that's real food," she says. Another option: make your own hot wings with grilled chicken and a side of hot sauce.
Mix it up.
If you don't want hard liquor, order bitters and seltzer water. It still looks like a mixed drink, so you still feel like part of the party. Plus, that choice comes with a bonus: Bitters, which are very low in alcohol, help digestion. - By Stephanie Weaver, USA Weekend Back To Top |
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A Tip For Summer Shopping:
Keep Groceries From Melting . . . . .
|  When shopping for a large amount of groceries, have the supermarket bagger put your frozen items in paper bags and the rest of your items in plastic. Then you can unload and put away your frozen items quickly.
By Val Campbell of Las Vegas, NV Back To Top |
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AT THE MOVIES WITH BARB A. . . . .
|  A MUST SEE! + + + + +
GREAT + + + +
ENTERTAINING + + +
RENT THE MOVIE + +
FORGET IT! +
+ + + + + THE BEST EXOTIC MARIGOLD HOTEL
This was a terrific flick. It is a story regarding 7 British senior citizens with independent reasons to retire in India. The brochure regarding the Marigold Hotel entices them to possibly retire there. The brochure shows the hotel as elegant. The 7 retirees arrive and find the hotel in total disrepair. Certainly not what was described in the pamphlet. The owner is exuberant beyond description. Dev Patel from Slumdog Millionaire is the present owner who has nothing but optimistic remarks about how he is going to do immediate upgrades. How can one not be awed by the cast. Judi Dench is fantastic as is Maggie Smith, Tom Wilkinson and Bill Nighy. Each actor is a sub plot in itself. The plot is cheerful and light with lots of humility. The scenes in India are fascinating as well. Each person has a story to tell. I loved it. You come away smiling and I smiled still. + + + + JIRO DREAMS OF SUSHI
Had to go by myself to this one because of the subtitles which Joan won't tolerate. This is a true story about an 85 year old Japanese man who has a Sushi Bar in a train station in Tokyo. It has only 10 seats. He serves no appetizers and no liquor. It is my understanding that it takes a year to get a reservation. You learn how to select tuna at the fish market, how to pick the best rice and how to prepare the counter with the placemats centered "just right". You learn many things about the family traditions in a Japanese family as well the strict training as an apprentice. Jiro is a perfectionist with tunnel vision. He is open 7 days a week. A day off is a day wasted. See this one. "Not too many movies this issue. You know me, when the Diamondbacks are in town I am at Chase Field!" Barb A. Back To Top |
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We wish you a Happy & Healthy Summer 2012! Dr. Douglas Lakin & Staff
Paradise Valley Medical Clinic PC
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