Sleep Deprived?

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Sleep Apnea is incredibly common but rarely diagnosed. Notice the vicious cycle sleep apnea and its side effects have on sufferers.

One cause of sleep apnea is excess weight. With excess weight, the tissues of the neck and throat begin to fill up with fat, which often collapses the windpipe during sleeping and cuts off the airflow to the lungs. This in turn leads other serious health complications. (From The Seven Numbers by Dr. Scott Conard)

Solutions for sleep apnea include losing excess weight, avoiding smoking and alcohol, sleeping on your side, and using a special mouth guard. Take a look at this information from an Indianapolis family dentist for more tips.


Walk Your Way to Health

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Just 30 minutes of walking per day can come with a plethora of benefits. Before we had the modern conveniences of cars, buses, or other forms of transportation, people walked everywhere, giving them an ample amount of physical activity. Unfortunately, the average American now only takes about 1,600 to 3,000 steps a day! The first goal we usually set for our patients is to move from 3,000 steps a day to 6,000. This is the break-even point. Taking 6,000 steps a day is just about 3 miles. At this point you are burning about the same number of calories you are taking in if you are eating an average diet. The next goal is to increase from 6,000 steps a day to 10,000. At 10,000 steps you are walking about 5 miles and are actually burning more calories than you are taking in. If you are intent on losing weight, this is the level you want to be at.

See the chart below for more benefits of taking a daily walk.

(Adapted from The Seven Numbers by Dr. Scott Conard)



Your Healthy Guide to Airport Food

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My husband has traveled on business for years and many of my patients are flight attendants. They can tell you, it can be tricky to find a balanced and nutritious meal choice at the airport! But with a little pre-planning, you can stay tuned in to your food options in order to stay in good shape and arrive at your destination feeling the best you can. Here is a handy guide to put in your back pocket with the best food and drink options to choose when flying. It includes tips for breakfast, lunch, dinner and snacks and makes life easy with top recommendations for meals available at main airport restaurant chains. The guide was created by Purple Parking with the help of nutritionist Sarah West.


What’s in Your diet?

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Take a quick look at this list of cancer causing and cancer preventing foods – what’s in your diet?

If you have more from the left of this poster and less from the right, come visit our dietitian – just call 972 292-7158 and ask for a visit with Jill. 

Remember, as it says in The Seven Healers “Food sit the strongest ‘drug’ you put in your body!”

Sue Thomas

GOH4Breakthroughs Member Testimonial

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Rick Schweikert, a member of our GOH4Breakthroughs program recently shared the following results of adding yoga into his routine…

“The continuing saga of Yoga for diabetes. You saw the result I received last class when I started with a good sugar reading and went down to an 89. I decided I wanted to really find out how good the yoga was for my blood sugars so I had a terrible dinner to try and drive up my sugars before class. Two hours after eating I registered a 123. I went to class and took my reading immediately after the exercise and had a 99. A 24 point drop is significant wouldn’t you say? I would say this teacher is on to something here and maybe it could help some of your other patients.”

To learn more about our GOH4Breakthrough program click here: GOH4Breakthroughs

15 Simple Eating Habit Changes That Will Help You Lose Weight

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What if the things you are doing to lose weight are just not right for you? What if you actually did things differently, even though you think it may not be the right thing to do? Here is a list of some interesting strategies that have been used to change eating habits with good results. Some of these are exactly the opposite, so don’t think they are to be done at one time. Just try one or two at a time, see what work best for you. Then do us a favor and come post a comment or two on what works for you or post some other ideas for people to try.

Try These Simple Eating Habit Changes
  1. Increase protein in your diet up to ½ gram per pound of body weight
  2. Eat 5 – 6 small (100 – 250 cal) “meals” a day with protein in each meal
  3. Eat no bread, rice, potato’s, pasta, cookies, cakes, candies, pies, soft drinks, or beer for 3 days and see how much weight you loose
  4. Eat only lean protein and green vegetables after 4:00pm every day for a week
  5. Eat only at a level 3* hunger (1 = not hungry, 2 = will eat if food/snack offered, 3 = hungry, 4 = starving – hard to slow down)
  6. Drink H2Orange (1 Ounce of pure orange juice to 7ounces of water)* slowly and continually from the time you wake up to noon, then eat two balanced meals for the rest of the day
  7. Drink 2 protein shakes (25 – 50 grams of protein each) for your meals and eat one balanced meal
  8. Eat 1 a healthy snack at 4 pm each day (almonds, fruit with 1 tbsp of peanut butter, veggie snacks, yogurt)
  9. Take the quantity you eat now and simply cut it in ½
  10. Replace your sweet desserts with a piece of fruit or yogurt or something else that is sugar free (jello is a good example)
  11. Switch your regular soda or sweet tea to non-sweet tea
  12. Find something active to do for 20 minutes 3X/week just for the fun of it
  13. Drink 8 – 10 glasses of water a day. Monitor your muscle aches and fatigue – could you have been eating because you were dehydrated?
  14. Start to drink one glass of water before you eat your meal*
  15. Eat slowly, put your fork down in between bites*

If you would like to download and print these 15 habit changes simply click the following link:

*these ideas are from

9 Ways to help ease pain

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#1 Meditate

If you suffer from chronic pain, you’ve probably wished you could close your eyes and make the aches go away. Though it’s not quite as simple as waving a magic wand, research shows you may be able to think some of that pain away. Several studies have shown that people who meditate regularly have a higher tolerance for discomfort. Even though they still feel the pain, their brain processes the sensation differently so it doesn’t hurt them as much. Meditation is a skill that takes patience and practice. To start, sign up for a local class or download 360-5’s guided meditation iPhone app. Try to sit for at least a few minutes every day until you’ve built your way up to 30 minutes or more a day.

#2 Practice Your Downward-Facing Dog

If you’re suffering from chronic pain, you might think that relief is out of reach. But research suggests that people with conditions like fibromyalgia and rheumatoid arthritis can alleviate pain and the emotional distress it causes by hitting the yoga mat. According to the researchers, gentle forms of yoga promote deep relaxation by pacifying the sympathetic nervous system, which, in turn, lowers the heart rate and promotes slow breathing. This part of the nervous system is also linked to the fight-or-flight stress response; when it’s overstimulated, it pumps out adrenaline and can lead to increased sweating, heart rate and blood pressure. Over the course of eight weeks, not only did participants feel better psychologically, they also reported major reductions in pain. If you’re interested in giving yoga a try, choose a gentle type like hatha and look for a class that caters to people with injuries or chronic conditions. Always talk to your doctor before beginning any new workout program.

#3 Get Moving

Think having rheumatoid arthritis (RA) means exercise is off-limits? Think again. People with RA, an autoimmune disease that attacks the joints, can improve their quality of life and physical ability by engaging in regular cardiorespiratory conditioning, according to a review in the journal Arthritis Care & Research. The American College of Rheumatology recommends 150 minutes a week of moderate exercise, such as walking, dancing or water aerobics, for people with rheumatoid arthritis.

#4 Go Hot and Cold

Can’t seem to remember when to use an ice pack and when to reach for the heating pad? First and foremost, never use heat after exercise, and never use cold beforehand. Ice new injuries within 48 hours to reduce swelling, and use on chronic injuries after working out. Use heat on old injuries to loosen up the muscles and increase circulation to the area.

#5 Do What You Love

Are you taking care of your emotional health? When we neglect our feelings, we often feel it in our body, in the form of an upset stomach, body aches, and exhaustion or heart palpitations. When we’re embarrassed, we might blush; when we’re angry, we grow tense or feel our heart pound. These are examples of the mind-body connection. Holding on to negative emotions can take a toll on our health. Depression, long-term stress and anxiety can all wear us down and compromise our immune system, making us susceptible to colds and other infections. If we’re tense, we clench our muscles, often without even realizing it. This can lead to back, shoulder or neck pain. That’s why it’s important to cope with our emotions in healthy ways. Exercise, deep breathing, meditation, yoga and other mind-body workouts can help fortify our emotional well-being and reduce our body’s reaction to stress. Choose an activity you enjoy, and make time for it every day.

#6 Splurge On Massages

Massages don’t just feel good — they may be good for you. A recent study found that weekly massages were more effective than standard medical care at alleviating lower back pain. Standard care includes painkillers, anti-inflammatory drugs, muscle relaxants and physical therapy. The type of massage didn’t matter; patients who received relaxing Swedish massages got just as much relief as those who were given structural massages — a deep-tissue technique used to realign the bones and muscles. At the end of 10 weeks, those receiving massages spent fewer days in bed, used fewer anti-inflammatories and engaged in more activity than the standard-care group. They also reported improved function and less back pain. If you’re troubled by back pain that isn’t getting better, using massage as an adjunct therapy may help.

#7 Foster Close Relationships

How you relate to others may predict what kind of health problems you’ll face later in life, according to a study in the journal Health Psychology. While people who have intimacy issues are more likely to suffer from chronic pain, those who are insecure, clingy or anxious in the relationships are at even greater risk of chronic pain, as well as cardiovascular issues, like stroke, heart attack and high blood pressure. This study provides further evidence that the mind and body are intrinsically connected. While more research is needed, it’s quite plausible that taking care of your emotional health — by reducing stress, dealing with depression and establishing close relationships — may even prevent physical ailments.

#8 Sit Up Straight!

If you spend several hours a day at your computer, maintaining a proper workstation layout and practicing good posture can help minimize the risk of injuries, aches and pains. Use these ergonomic tips to help your body assume a neutral, strain-free position: Sit upright — no hunching or slouching — with your feet flat on the floor in front of you. Your back should be fully supported by your seat, with lumbar support. Keep your shoulders relaxed, allowing your upper arms to hang naturally. Your elbows should be close to the body and bent between 90 and 120 degrees. Your thighs should be parallel to the floor, and your knees should be close to the same height as your hips. Keep your monitor about an arm’s length away; the top of the screen should be eye level, so that you can read it without craning your neck up or down. Also, be sure to stand up and walk around several times an hour to allow your body to stretch.

#9 Go With the Flow

Too sore to exercise? Try Tai chi, a gentle, flowing form of martial arts that works all the major muscle groups in the body. Sometimes called meditation in motion, this low-impact, mind-body workout is perfect for people with chronic pain or injuries. Tai chi builds strength, balance and flexibility, which can help prevent falls and other accidents. In addition, tai chi can reduce stress levels and help alleviate pain, fatigue and stiffness in people with arthritis. That’s according to the Arthritis Foundation’s most recent and largest study to date on tai chi. Exercise is extremely important for people with arthritis. Lack of physical activity can weaken muscles, which puts extra strain on joints. Sign up for a class in your area, or ask Santa to put a beginner tai chi DVD in your stocking.

Have a purpose!

Christian Uncategorized Leave a comment  

It is so important to have a purpose and that really was driven home to me this past week.

I had a friend pass away that was only 39. She was morbidly obese. I had tried to help her several times, but she had no purpose in her life. She wanted to have kids but couldn’t because of her weight. She loved working with people but was so obese, no one would hire her. So her choice was to stay home, get on disability, play video games and eat more. She gave up on life. As a result, she’s gone.

About two years ago, I tried for the second time to help her. She was about 350 pounds then. I gave her shakes and bars; I outlined an eating plan for her. I talked to her about options she had for food. We talked about just walking down her hallway in her mobile home 5 – 10 times a day to get her moving. She did that for about 2 months and she was looking better and feeling better. But once again, something shifted in her life and she let her “itty bitty committee” take over and she gave up again. Only this time to be even worse. During the past two years she went on to gain another 130 lbs. When she was admitted to ICU 2 weeks ago she weighted 480 lbs. Her lungs had given out, her heart was the size of a basketball and her foot was blue and cold because she was getting no circulation in her leg. She had so many blood clots they couldn’t tell us a number for sure. They tried to help her in ICU at our local hospital but didn’t have anything else they knew to do, so they sent her to Dallas to a bigger hospital they thought maybe could help her. They had to temporarily paralyze her body to move her because they were afraid if she had much movement, she wouldn’t make the trip to the hospital due to the number of clots she had. Because she was so obese, they couldn’t care flight her. They had to send her in an ambulance and send a Care Flight team with her because of their specialization.

She made it through the transfer. They tried several different things on her but nothing worked and she passed away on Monday morning. Her funeral was yesterday. Out of four sisters, she was known as the “fun” one. She loved to laugh, she loved to play with the kids, she loved to challenge others to video games, and she always won!

People around her saw her purpose, but she didn’t see it. She had given up hope. She didn’t have reason to get up in the morning and do something that might cause her some discomfort. Everything was too hard.

Do you know what your purpose is? Do you know what legacy you are leaving in your family? Do you know what people will say about you at your funeral? What keeps you going when it’s hard? When your body hurts from working out? What stops you When someone offers to bring you your favorite cupcakes because you’ve been having a hard few days?

You have to keep your mind focused on your purpose. Yes, exercise hurts. Your muscles get torn down to get rebuilt. Yes, some mornings you might get on the scale and you’ve gained a pound. Does a pound really cause you to have a bad day?

What’s your purpose? Is it big enough? It has to be more than fitting in a certain size clothes or looking a certain way. Because guess what, when you are in that size clothes, you will want to be in a different size. When you look the way you think you want to look, you will decide you want something else to be different. Get a purpose that’s big enough to keep you going when you have temptations to give up! Don’t give up! Keep going! There is someone out there that you are an influence on in life and you might not even realize it. But when you pass away, there will be many people there talking about how you impacted their life. Define your purpose. Share your purpose and keep it in front of you!

Need exercise motivation?

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Need exercise motivation? Don’t set your sights on long-term goals like weight loss. Focus instead on immediate payoffs, like better mood.

If it’s workout motivation you need, don’t focus on long-term goals, like sculpted arms or greater longevity. Research suggests that these kinds of far-off goals are less apt to keep you on target. Instead, thinking about the immediate gratification, like more energy and a better mood, will help you stick with your program. According to Mladen Golubic, MD, PhD, medical director of the Center for Lifestyle Medicine at the Cleveland Clinic, we are more likely to be successful with any kind of positive lifestyle change when we concentrate on short-term goals, like feeling better today, as opposed to in the future. If you have trouble seeing the immediate pay offs, it may help to keep a journal to document your mood and energy levels on the days you exercise.

Welcome to GOH Medical

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Welcome to the GOH Medical Website. We hope you will come back often and see what we have added to the site. We want this site to be convenient for you to find any resources you might need from us. Please send us a comment and let us know what else you would like to see on here. – Dr. Scott Conard











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