The 5 "Dead" Foods

There are 5 major "dead" foods that fuel the major diseases and health problems, including high blood pressure, obesity, chronic fatigue, Type 2 diabetes, heart disease, cancer, arthritis, osteoporosis, and other systemic diseases.

When consumed in excess with a sedentary lifestyle, these "dead" foods turn the body acidic, cause inflammation, and slowly damage or kill the body’s cells and create biochemical, neurochemical and hormonal imbalances that trigger unhealthy food cravings.

These chemical imbalances, in turn, devastate your health physically, biochemically, hormonally, emotionally and spiritually. Over a period of years, the body breaks down and becomes susceptible to the aforementioned major diseases and health problems.

 

You must avoid these foods if you want to live a healthier life with less financial woes.

If you're diabetic or overweight, you need to avoid most of these foods like the plague -- unless you like being diabetic, fat and taking a lot of drugs.

For those of you who are familiar with superior nutrition, there should be no surprises with the following list.

1: Refined flour, starches includes all foods made with refined flour or starch such as white bread, enriched bread, wheat bread, white pasta, white potatoes, white rice,  macaroni, cereals, crackers, donuts, pancakes, pastries, biscuits, spaghetti, cakes, pies, and other processed flour-based starchy foods.

Warning: Avoid potatoes, corn, and soybeans, which are the most common genetically-modified (GMO) foods. Other common GMO-foods to avoid include canola oil, vegetable oils, margarine (cottonseed oil), cereals, sugar beets, farmed salmon, other farmed fish, cow's milk, baby formula, and artificial sweeteners (i.e. aspartame). Unfortunately, many processed foods and some restaurant foods are now GMOs, so be careful.

2: Refined sugar includes all foods made with high fructose corn syrup, corn syrup, refined sugar, sucrose, maltose, dextrose, brown sugar, artificial sweeteners, and processed honey.

Some examples of sugar-based foods/beverages include soda, diet soda, bottled juice, soft drinks, candy, jams, jellies, cookies, cakes, pies, pastries, some cereals, and some condiments. Stay way from artificial sweeteners such as aspartame and Splenda!

3: Trans fats include all processed foods made with partially hydrogenated oil, such as stick margarines, French fries, bread, potato chips, pretzels, cookies, fried foods, donuts, crackers, store-bought baked goods, packaged foods, and fast foods.

The process of creating hydrogenated oil destroys the essential fatty acids in the oil and replaces them with deformed trans fatty acids.

4: Saturated fats, which are solid at room temperature, are found in animal meat, organ meats, processed meats, lunch meats, fried foods and some dairy products (cow’s milk,
cheese, butter, and ice cream).

Saturated fats are also found in coconut oil, palm oil and other tropical oils. Some of the Omega-6 poly-unsaturated fats in vegetable oils such as soybean, corn, sunflower and safflower can also be destructive to your health. In addition, canola oil is also unhealthy for you.
Note: Not all saturated fats are unhealthy for you, i..e. extra virgin coconut oil, free-range chicken breast, venison, bison.

5: Drugs include alcohol, tobacco, caffeine, over-the-counter (OTC) drugs, prescription drugs, and recreational drugs. Prescription drugs don't cure anything! They give you a false sense of security as the disease spreads causing more damage, and leading to even more drugs!

Author's Sidebar: The terms "live" and "dead" may sound a little melodramatic, but I believe that they get the point across without having to explain the rationale of each term in detail. In addition, I found these terms to be very effective in making specific points during my lectures and workshops. Also, these terms tie nicely into the book’s title and the photograph on the front cover of the book.

“Live” food (pronounced l i v e as in "I'm alive") helps the body to heal, fight disease and stay alive. “Live” foods are primarily raw, unprocessed, lightly-cooked or partially processed foods that contain most of the seven nutrient factors. The term “live” does not necessarily mean that the food is alive, but it does contain the nutrients that keep the body alive. Coincidentally, these foods are connected with the prevention and reversal of many of the major systemic diseases and ailments.

“Dead” food inhibits the body from healing and leads to disease and early death. “Dead” food is man-made, processed food that lacks most of the seven nutrient factors. Coincidentally, these foods, along with a sedentary lifestyle, are connected with the development of many of the major systemic diseases such as heart disease, diabetes and cancer.

Author's Note: During my recovery, I had come up with a list of about 100 foods and beverages that I had to avoid. Then, based on common attributes, I was able to fit these foods into several categories that I eventually reduced to the above 5 groups.

Note: There is a subset of these 5 "dead" foods that fuels diabetes and heart disease faster than other typical "dead" foods. I refer to these foods as "The Triple-Killers".

Note: For a complete list of "dead" foods (and "live" foods), refer to Chapters 5 and 6 of the Death to Diabetes book.

Website Reference: Death to Diabetes Web Page: The 5 Dead Foods

THE FIBROMYALGIA SERIES PART F

The Fibro series.

And, golly gee....

we're going to start with the letter "F."

Guess what that stands for??

Frick??

F is for Fibromyalgia that wants to suck the life out of you. It takes a vibrant, thriving person and turns them into something that is unrecognizable. I look in the mirror with wonder and say, "what the hell happened to me?" 

F is for the fog that turns a fairly intelligent person into a lump of jelly. There are times that I actually think an amoeba has a higher IQ than I do.  The fog has me looking for glasses and they're on top of my head. It's scrambling for the keys that are right in my hand. It has me standing in the middle of the grocery store wondering what I was supposed to buy.

F is for the fatigue that isn't relieved by sleep. It's the feeling that roadkill feels better than you do. It's going out to do simple errands and coming home feeling defeated because you haven't expended hardly any energy. 

F is for the fun that we miss. It seems that making plans is a thing of the past. If we do make plans there is always that caveat that "it depends on how the day progresses."  Sometimes I feel like I sit in the shadows because I don't want the focus to be on me. I used to have a lot of fun. Now, I don't.

F is for fat. I don't get as much hard exercise anymore so it's harder to lose weight. Even though I'm not, I feel like a big fat lump. 

F is for frustration. Everything about this illness frustrates me. Every single time I get dismissed by another doctor I get frustrated. When I get the look that tells me the word Fibromyalgia is a garbage can diagnosis, I get frustrated. I get frustrated when I can't think straight and I get frustrated when I don't feel good for days on end. 

F  is for force. There are the days that I finally say "screw it" and force myself to either work out or push myself beyond what my body decides I'm able to do. I do this periodically when I get tired of being tired.

F is for the fetal position that I find myself in after I get finished doing the above. 

F is for fearful. Every time a new symptom rears its ugly head I become fearful. I'm afraid of my own body because I can't trust it anymore.

F is for facade. I do this well because I don't want people to know how bad the pain is or not to appear weak. I hide behind this smiling facade and only those who know me well can see beyond it.

F is for faith. I have faith that it will all work out. It took awhile to get here. I've suffered through the confusion about my path and through the loss of my identity and income. Faith has brought me through so many things in my life and it has never failed me. I just have to search to find it and bring it front and center.

F is for forgiveness. I think that we need to forgive ourselves for being sick. We are so used to having control over our bodies and our lives that it's tough to navigate this thing called chronic illness.

F is for flares. Nuff said.

F can be for so many things,

feeling frail,

feeling feeble

feeling frightened

feeling forgetful

feeling fearful

feeling those fears are frivolous

feeling that finally life will never go forward.

But then,

F can ultimately stand for freedom because we can be free of fear.

F can also stand for fibromyalgia allowing us,in spite of everything, to fly and find ourselves.

What other F-words do you know??

Exercise Excuses

We all know that exercise is important, but, most of us usually try to find ways to get out of exercising.

Here are some of the more common excuses for skipping exercise along with ways to combat those excuses.

I don’t have time: This is by far one of the most common excuses that people use. People that use this excuse are actually saying that exercise is not enough of a priority to make it on their daily or weekly to-do list. If you fall into this category, then it’s time to review your daily priority list. Certainly there is something less important that you are doing for 10-15 minutes every day that can be replaced with exercise.

After all, exercise is one of the most important things you can do for yourself and your family to ensure that you live a high quality life. Try to increase your daily physical activity and integrate exercise into your daily life.

I’m too fat (or out-of-shape): Unless your doctor has forbidden you to exercise, then it’s very unlikely that this excuse has any validity. If you are extremely out-of-shape, then you simply need to start with baby steps. Walking is always a great place to start. You may have to start with just five minutes. That’s okay. You can gradually add more time each week.

If walking is not an option, then you could try some pool exercises. There are many beneficial strength training exercises you can do while sitting with a resistance band, flex bar, resistance chair or a rowing machine.

I’m too tired: This is a common excuse, especially with diabetics, overweight people and people who have insulin resistance – all because of poor nutrition. Without proper nutrition (fuel), the body cannot produce the necessary energy for exercise, leading to fatigue. This excuse also creates a vicious circle because the more sedentary you are then the more tired you become; and, the more tired you are then the less appealing exercise sounds. Exercise can actually make you feel more revived then a nap because it stimulates your lymphatic, immune, and cardiovascular systems – especially if you provide your body with the proper nutrition. Regular physical activity increases your energy level. In addition, consistent exercise helps you to fall asleep faster and sleep better, which allows you to feel rested every day.

I really don’t like to exercise: This is usually due to the boredom that you feel during exercise or the fact that your body not only feels achy after exercising but the fact that it aches for the next couple days. Many people still have the old “no pain, no gain” mentality and think that in order for exercise to be worthwhile you have to be miserable doing it. This just isn’t true. Some people don’t like to exercise because they don’t like to sweat. Actually, you don’t have to work up a big sweat every time you exercise – it’s all about just getting the body moving. Consider things that you really like to do. If you prefer competitive situations, then consider joining a recreational sports team. If you are a social person, join an exercise group or take an exercise class with your friends. If you enjoy spending time alone, then try yoga or evening walks. And, don’t over do the exercise – that is part of the reason for the sore muscles.

I’ve tried and failed in the past: It’s true that it can be difficult to get motivated to exercise after you’ve failed before, but isn’t your health worth another try? If you’ve been unsuccessful in the past, then re-evaluate what went wrong. Did you try to do too much, too quickly? It’s very common to be overzealous when starting out and end up either burning out or getting injured early on. Did you set unrealistic goals for yourself? Try to establish small goals that are truly achievable, for example, that you will workout three times a week for the next month.

I’m too old to get started: It may sound cliché, but you are never too old to get started. Everyone can benefit from exercising. Even if you are a senior citizen you can reap many rewards from starting an exercise program. Okay, so maybe you won’t be a marathon runner or a bodybuilder, but you’ll be able to carry your groceries, walk the stairs easier, play with your grandchildren, improve your balance, and improve your glucose control if you’re diabetic. And, more importantly, you’ll enjoy your meals because you realize that the meals are providing the extra energy you didn’t have in the past.

The inconsistent weather makes it difficult, or I don’t have any exercise equipment: Nice try, but you can exercise indoors and get your heart pumping without any fancy exercise equipment. Don’t underestimate what you can do with things that are already in your house. For example, if you have a flight of stairs then you have an awesome way to get your heart rate up by walking or running the stairs. Grab a couple of soup cans to emulate dumbbells for strength training exercises.

I can’t afford a gym membership: You don’t have to spend a single dollar for a gym membership in order to get fitter. Just walking outside is a great place to start. Also, home fitness equipment has become very affordable and accessible. For as little as $35 you can buy some great home equipment that will really challenge your body. A resistance band, a couple of small hand weights and an exercise ball allow you to work every muscle group and even obtain a good cardiovascular workout.

I don’t know what exercises to do: There are literally dozens of ways to learn what exercises will help you. There are hundreds of books, websites, television shows and videos that offer advice and tips. If you have the money, another way to ensure your workouts are most effective is to hire a personal trainer or an online personal trainer. They can guide you every step of the way so that you don’t waste any time doing exercises the wrong way.

Or, just increase your daily physical activities, i.e. take the stairs (instead of the elevator); gardening; mowing the lawn; mall walking while shopping, dancing, cleaning the house, park farther from the store and walk, exercise on a stationary bike while on the phone or watching TV.

I just can’t get motivated or I don’t want to change: Keep in mind that most of us are resistant to change. So, find something that will motivate you to exercise. For me, initially, it was the fear of dying. Later, it was the feeling I got from a good exercise session. For you, it may be your spouse, your children, your grandchildren, the quality of your life, or it may be financial (less expenses for drugs, doctors and hospitals).

To help you get started, set small, short-term goals. Start with a promise to just take the stairs instead of the elevator, for example. Then you might move onto scheduling 10 minutes of activity a couple of times per week. Also, make a list of all the positive benefits exercising has on your life. Your list might include giving you more energy, reducing your health ailments and more. The list should be pretty long. Post it somewhere that you will see it regularly and it can serve as a reminder to you as to why you need to workout.

Another option is to take a yoga or T’ai Chi class. They are two great ways to get the physical activity you need and learn the techniques of proper breathing and relaxation. Yoga is a physical way of life emphasizing the harmony of the body and mind, and a philosophical way of life that is based on Eastern metaphysical beliefs. T’ai Chi is an ancient Chinese art of exercise and self-defense with an emphasis on relaxation, both physical and mental, which leads to developing internal strength. T’ai Chi is classified as a low impact aerobic exercise comparable to walking that is used as a therapeutic exercise for people who are recovering from illness or injury, or for those who are beginning an exercise program.

There are new muscle activation techniques that provide maximum benefits in less time by utilizing a series of sequential movements designed to put the body in proper functional alignment, establishing increased strength and flexibility of the spine, better neuro-kinetic flow, lymphatic function, and an increased metabolic rate. In addition, you can utilize these muscle activation techniques while you are at work, shopping, walking, driving or doing everyday household chores – consequently, reducing the amount of time you need to spend exercising each day. Contact our wellness center for more information.

The Power of Exercise

We all know that exercise is important, but, it seems that we either do not have the desire or the time to exercise.

Other people who are exercising eventually stop exercising after becoming bored, frustrated or discouraged due to the lack of progress in their health, weight loss or other health goal.

Personally, I know that exercise is important. In fact, some experts call it the "Fountain of Youth"! But, even though I know this, I still don't really like to exercise! 

There must be an easier way to deal with exercising, right?
When I was younger, exercise wasn't a problem, because I got my exercise by trying to play basketball and tennis. Today, most of my friends now play golf, but, I could never get the hang of hitting that little white ball. Ugh! 
Plus, is that really exercise?

The following are some tips to get you started with exercise and keep you going for the long term.

Schedule your exercise sessions on your calendar as if they were any other important appointment. This way, you will be able to balance your exercise program with family, work and social activities. 

Again, you will be more successful if you fit exercise into your current lifestyle. A little is always better than none.

If possible, try to build your exercise/physical activity into your daily activities, e.g. walking/bicycling to work, shopping, walking in the mall, house chores, painting, gardening, mowing the lawn, walking up and down the stairs, etc.

Don’t work out too hard or too fast at the beginning. If you do, you will end up sore and uninspired. It’s better to work out 2-3 days a week for life than to work out 6-7 days a week for a couple of weeks. Consistency is the key.

When you feel like skipping a workout, get yourself to do some form of exercise for at least 10 - 15 minutes. Most people struggle during that initial 5 minutes, but once they get past that 5-minute mark, they are actually able to complete their entire workout. (If you don’t, don’t worry about it – 10 minutes is still better than nothing).

When you get bored or unfocused, change your exercise routine a bit by adding a yoga, aerobics, Pilates, swimming or dancing class. If you don’t care to join a gym, there are many wonderful classes at the local recreational centers. Try a new exercise video or machine, or, try an outdoor activity such as bicycling or a beach walk.

Give yourself a little leeway - if you miss a workout or even an entire week, get back on track as soon as possible. Setbacks and challenges are normal. 

The sooner you get back on track, the sooner you will reach your goals. Remember - fitness is not about being perfect, but about a series of healthy choices that you make consistently. It is not an all or nothing proposition.

If possible, work out in the morning. You will feel more energized all day and will avoid “life” getting in the way of achieving your exercise and health goals.

If possible, get in the habit of taking a 5 - 10 minute walk after lunch and/or dinner, especially if the weather is nice. 

Walk with your partner or a friend. You will be amazed how well you feel physically and emotionally.

Keep a pedometer and a fitness journal to chart your progress and accomplishments, and provide motivation.

Try to limit the number of times that you use the weight scale to once a month or once a week at the most. As you get fit, lose fat and gain muscle, you will actually drop inches and pants/dress sizes and not move the scales that much.

Evaluate your progress every 6 - 8 weeks and increase the duration, frequency or intensity of your workouts to stay challenged and inspired.

If you need help, ask a fitness professional or instructor for suggestions and advice on how you can most effectively achieve your goals. There are also a variety of other resources on health and fitness available on the web.

Note: For more information about exercise and how to overcome the excuses, refer to the post about Exercise and Excuses.

THE OPTIPESS ANOMALY

Optimist? Nope.

Pessimist, shmesimist.

It all looks the same to me.

And I'm positive it will all work out.

I guess that makes me....

an optipess.

I'm not being pessimistic, I'm thinking in a positive manner.  I'm positive that this flare is winning. I really want to feel better but my thoughts are not cooperating. 

I know that thought can do so much for your outlook and help distract you from the pain that threatens to take over every fiber of your being. There's so much that attitude can help and when chronic pain is a part of your life, you definitely need to keep your attitude in check.

I know this but I'm having a hard time doing it.

As I research right brain and left brain function, I see a startling fact. First, meditation does grow the gray matter in your brain. I'm not saying you have to sit cross legged and say ohm but some sort of quiet time focusing on nothing but relaxing your body and getting your brain waves down to something lower than an beta level would be highly beneficial. Second, thinking does affect your body and it will go in the direction of your thoughts. 

Remember, the power of positive thinking?

The beta level is most associated with our normal waking state. Beta helps with analysis, logical thinking and active attentive function. Stress can throw the beta level into overdrive. I think that I'm very familiar with the beta level in overdrive.

Negative thinking brings cortisol and other lovely things that are only intended for the flight or fight syndrome. That syndrome is there to keep us alive. It's not there to be used on a continual basis or as a way to live. That impacts your body in a very unhealthy way.

Negativity also obscures your thinking and stands between you and your realization. I heard this today and pondered on this for awhile. While I have talked myself into many, many things; self realization and having the ability to move beyond my fears isn't one of them. It would be interesting to find out how much I could really do if I didn't talk myself out of things due to fear or my inherently cynical way of thinking.

So, how do you take a natural cynic and turn that around into a positive force? I haven't figured that one out yet. I've got a litany of quotes regarding human nature.......

No good deed goes unpunished.

When you see the light at the end of the tunnel it's probably the train coming at full speed.

It's always darkest before it goes pitch black.

In the battle between you and the world.....bet on the world.

Yep,

just call me Little Mary Sunshine.........

Does this tell you anything about how I feel right now??

Very optipesstic.

xDoctor Appointments and Tips

Annual Schedule for Doctor Appointments
As part of the Death to Diabetes Wellness Program, we recommend that you meet with your doctor(s) on a regular basis.

You should ensure that you set up the necessary doctor appointments during the calendar year as specified by your doctor (Primary Care Physician). 

If possible, try to schedule your appointments during the same time period each year. 

The following is a list of the key doctor visits that you should complete during the year if you are diabetic. 
 

Visit	Purpose	Frequency
Primary Care Physician/ Endocrinologist	Check blood glucose, hemoglobin A1C, kidney tests, nerves (foot exam)	Every 3 to 6 months
Primary Care Physician	Physical exam; Other tests: blood pressure, cholesterol, kidneys, liver	Annual
Ophthalmologist	Eye tests for retinopathy, cataracts, glaucoma	Every 6 months or annual
Health coach; Dietitian/Nutritionist	Wellness planning; Nutritional planning, etc.	As required
Dentist	Cleaning of teeth and gums, dental examinations	Cleaning: every 3 mos. Exams: annual
Podiatrist	Examination of feet for nerve damage	Every 3 to 6 months or as required

You should visit your primary care physician and/or endocrinologist on a regular basis to review your progress, your blood glucose readings, corrective actions, and other notes – at least until you have your blood glucose level under control. Depending on your health needs and your health goals, you should get a complete physical and set of blood work every 6 to 12 months to identify any trends that may be getting overlooked, especially if you’re not making any significant improvements.

Depending on your health needs and your health goals, other members of your diabetes care team may include one or more of the following: cardiologist, neurologist, nephrologist, physiotherapist, naturopathic doctor, or psychiatrist. Other members may include a wellness coach, diabetes educator, pharmacist, community health nurse, or social worker.

If you really want to get more out of your doctor appointments, read the following guidelines and tips for things that you can do before, during, and after your appointment.

Before Appointment

Research any medical conditions or concerns you may have, by gathering information from reputable websites. Generally, government health websites and those maintained by medical associations, large nonprofit groups dedicated to a single medical condition, and university medical centers have the most trustworthy, up-to-date medical information. 

Make notes and write down any questions. However, don’t hand your doctor a huge sheaf of printouts and expect her to respond to them during your visit. And don’t try to diagnose your symptoms or self prescribe your remedies. It’s still up to your doctor to do that.

During Appointment

One of the best ways to manage your diabetes is to develop an effective working partnership with your doctor. Your doctor’s role in this partnership is to provide medical advice, offer treatment options and recommend resources. Your role is to monitor your symptoms and blood glucose readings, report them accurately and do what you can to manage your disease on a day-to-day basis.

Doctor appointments are very important, but most people come ill-prepared to take full advantage of the time with their doctor. Then, they complain about the doctor not taking enough time with them. 

Or, they don’t ask the doctor any pertinent questions; or, they don’t bother to take any notes and forget what the doctor told them. The doctor could spend more time with them, but they must first take full advantage of the time that they have with their doctor. 

Then, they will be pleasantly surprised how well their doctor responds when they take a more active role in their health.

The following is a set of guidelines to help improve the effectiveness of your appointments and the relationship with your doctor. If you are unable to establish a better partnership with your doctor, let him/her know your concerns. If there is no improvement, or you have a concern with taking drugs, consider talking with a doctor in the field of alternative medicine, e.g. a naturopathic doctor (www.naturopathic.org); or, work with a diabetes wellness coach who has a medical background.

General Planning

1. Take responsibility for your own health. This may include making necessary lifestyle changes, eating healthy foods, getting enough exercise, maintaining a healthy weight, stop smoking, stop drinking alcohol, and stop using recreational drugs.
2. Ensure that you understand and are completely comfortable with the doctor’s diagnosis of your health, your diabetes, and any other disease/ailment that you may have at this time. A proper diagnosis will enable you to focus on the proper actions that need to be performed to improve your health. An improper diagnosis will lead to incorrect actions, frustration, doubt, and eventually hopelessness. Ensure that you have obtained all the necessary medical diagnostic tests that will provide a correct diagnosis. 
3. Key Point: Ensure that the treatment is being designed to repair your body, specifically, the defective sick cells in your body – not just to treat the symptoms of high blood glucose levels.
4. Post the phone numbers for your primary care physician, endocrinologist and other healthcare professionals by your telephone, along with a list of your current medications, other medical conditions and allergies. Call the doctor right away if you experience a sudden change or your symptoms get worse. 
5. If possible, have doctor appointments and the applicable tests performed at regular intervals to prevent confusion and complications. If you have not had a specific test within the recommended interval, ask your doctor about it.
6. You should bring your records to the appointment. What if the electronic medical record is down? What if we can’t find your chart? What if you see a doctor in a different system? Although exceedingly rare, problems do occur.
7. Your family doctor will manage most of your diabetes care, but you may be referred to other medical specialists when necessary. For instance, you may be referred to an ophthalmologist for a dilated eye exam or a podiatrist for foot care. You may be referred to an endocrinologist if managing your diabetes is particularly difficult. Your family doctor and other medical specialists work together as a team. Don’t hesitate to ask for a referral if you think it is necessary.
8. Work with your doctor to set reasonable goals for your blood glucose levels, A1C, blood pressure, cholesterol, and homocysteine (if applicable).
9. If you need to find a new doctor or you need information about your doctor or local hospital, go to one of the following websites:

• Contact information for your state’s board of medical examiners (address, phone numbers, website): www.fsmb.org/members.htm
• Information about the rating and performance of doctors, hospitals, and nursing homes: www.healthgrades.com
• Government and nonprofit health and human services information, with links to 1,500 health-related organizations: www.healthfinder.gov

Doctor Appointments

The relationship between you and your doctor is a special one based on trust and mutual respect. It is important to ask questions that concern you — up front. It is normal to feel uncomfortable about discussing certain topics, but, if you don’t tell your doctor, he/she can’t help you.

During the appointment, become an active participant in your health planning. Communicate your health goals and concerns at all times. If you show interest, your doctor will be more inclined to provide more help and information. But, if you don’t show a vested interest, why should your doctor?

Be honest about whether you’re following recommendations about diet, lifestyle and taking medications. Your doctor can usually tell when you’re not telling the truth. Also, your doctor can suggest strategies to help you get on track.

Start with your major concern first. Waiting until the end of an appointment to discuss an important problem may mean it won’t get proper attention.

Be specific about your symptoms and pay attention to details. Things that don’t seem important to you may be important to your doctor. The American Society of Internal Medicine has concluded that 75 percent of correct diagnosis depends solely on what you tell your doctor.

Speak up but be respectful. Make sure from the outset that your doctor knows you have questions and concerns and expect to be listened to. Don’t be afraid to be an active and assertive patient. If you don’t understand a word, idea or direction, ask your doctor to explain.

Ask specific questions. You can’t make good health-care decisions if you can’t understand the information provided or aren’t given enough information. If a question is crucial, ask politely but firmly for an answer before you leave. At a minimum, you should ask your doctor the following questions:

What is my diagnosis or what is my current state of health based on my physical exam, blood work and other health information?

Note! If you have multiple diseases/ailments, ensure that your doctor has taken that into account concerning your diagnosis. For example, a person with high blood pressure and high triglycerides should be evaluated for root causes that are common to both ailments instead of being given separate drugs for each ailment.

What are the root cause(s) of my current diseased health state? (It is very important to understand what is causing your health problem!)

What specific corrective actions do I need to take to improve my health through natural means (without drugs/medications)?

Note: If you decide to take drugs, ask your doctor how long you have to take them and what are the long term effects of the drugs.

What is my prognosis? In other words, what is the doctor’s projection of your future health state given his knowledge, expertise and the corrective actions you plan to take or have been taking?

Request additional tests if your doctor is puzzled with your health state. For example mineral tests, hormone tests and hair analysis tests (although controversial) can be invaluable in many cases involving fatigue, chronic pain, cognitive/memory, emotions, hyperactivity, violent behavior, learning disabilities, attention deficit disorder, high blood pressure, cardiovascular disease, osteoporosis, arthritis, neurological disorders, weakened immunity, hypoglycemia, diabetes, weak finger nails, and unhealthy skin and hair.

Ask your doctor to be honest with you about what you can expect to happen over the next few weeks, months and years.

Ask your doctor to tell you the three most important things you can do to manage your health condition.

Work with your doctor to develop an effective treatment plan. There may be times when you just don’t think you can do what your doctor advises. Don’t walk out in frustration and ignore it all. Work with your doctor to find an alternative that is acceptable to both of you.

Bring all your medications including over-the-counter drugs, vitamins and other supplements to your next appointment. To avoid drug interactions and over-medication, make sure that your doctor knows about every drug, vitamin and other supplement that you are taking.

Before you leave the office, know what you should do when you get home. It’s difficult to recall everything a doctor tells you, especially if you’re nervous or worried. Ask your doctor to write down the important points. Know who to call, and when to call, if you run into any problems.

Ask for copies of your lab results at your visit. This way, you can keep an accurate health history.

Understand how well you are progressing and what actions to take, based on your doctor’s diagnosis.

Don’t forget to follow up with your doctor after the appointment, especially, if there was something that you didn’t understand.

If this isn’t working to your satisfaction, don’t sit around and complain about your doctor. In most cases it’s not your doctor’s fault, so make sure that you are doing everything in your power to improve your health. Discuss your concerns honestly with your doctor. If you are doing your part, and the relationship with your doctor has not improved, or your health is not improving, then, find a new doctor.