From Effort to Effortless

By Jean C. Baltz BC-ADM, RD, CDE, MMSc, MSW Director Chronic Disease Management, RMCHCS confident, this may be a time of giving in to just “one time.” By keeping focused on the goal, recognizing that the goal is highly desired, the goal becomes excitingly closer.

Reachable and wonderful, self-determination, patience and continued effort are all needed. By now, the amount of effort is reduced, but keeping the alternatives to the disruptive behavior highly valued continues to be very important.

Change is complicated. Simplicity is needed to maintain focus and stay grounded in reality.

Behavior change requires conscious focus, determination, simplicity, and effort.

If you are seeking to change a disruptive personal behavior, then this is the plan and first step.

This is where the “just do it” is necessary. The next few days and weeks there will be tenaciously fond memories, crossroads, moments lost in thought, internal conflict, sadness of loss, and expanses of time, where you may longingly wonder why you are doing this.

As time passes, there is surprise that you have made it a few days, a few weeks, and then a few months. And you realize, “Ha, I am doing okay.” But do not become overly

Many individuals, young and old, in our community and in the world, struggle with excess body weight. Our human body caloric requirement to attain and maintain optimum height and weight is much lower than the calories we are exposed to on a daily basis.

Take for example one 55oz. regular soda for a dollar at the 7-Eleven: The calories in that one soda may represent as much as one half the daily calories required for a 45 year old inactive female!

Weight loss is quite straight forward. Your caloric requirement was provided to you by your mom and dad. Your genetics are the primary drivers of your metabolism. Lesser, but with some influence, is your age, weight, gender and activity level. The least of these are your current weight, and the most is your activity level. If you are unhappy with your weight and wish to lose weight, eat fewer calories than your current metabolism demands to

maintain your weight, or increase your activity which uses calories as energy. Whatever you do, do it forever.

Consider this prescription for change: No longer will I drink beverages with excess calories, because with fewer calories I will lose weight. I will make a conscious effort to eliminate: sugar in coffee, excess cream in coffee, sugar in soda, sugar in sports drinks, and excess alcoholic beverages. Determination: read labels, find suitable alternatives, find satisfaction in choices. By focusing on simplicity, a single item is chosen - beverages. Effort put forth is the plan and determination to change behavior permanently.

The most important component of this sequence is satisfaction with the alternative, to attain and maintain success. To increase satisfaction with the alternative behavior, ask yourself what does the behavior to be changed accomplish? This is the practice of looking into yourself and analyzing your behavior while remaining nonjudgmental.

These behavior change concepts are grounded in science and are straight forward. But what about all those interfering factors? How do you choose the alternative behavior that is guaranteed to be equal or greater in value so the change is successful? Are there kick-starts to push me to the “just do it” phase? How can I have my family and friends support me and not sabotage my efforts? These and more questions will be discussed in future articles, and then we will take some of your questions.

Live life balanced and in harmony with your heart, mind, body and environment. Disruptive personal behaviors can alter this desirable balance. Look within yourself to discover the benefits of personal change.

If you have any questions you would like to be answered feel free to email us gallupjourney.com and we can pass the information onto Jean.

April 5th & 6th Rehoboth McKinley Christian Health Care Services & Cibola Medical Foundation Sponsoring an “Extern Reunion-CME”

Location RMCH Solarium • All interested persons are welcome

Presenters: Don Batts, MD Extern Year 1972 BA-Calvin College, Grand Rapids MI, 1968 MD-Loyola University, Stritch School of Medicine Maywood Ill, 1972

•Specialty: Internal Medicine and Infectious Disease, University of Michigan, Ann Arbor MI •USPHS, NHS Corps: Cato-Meridian Site, New York State, 1973-1975 •Consultant: Infectious Diseases, Kalamazoo MI •Supervisor: Michigan State University Internal Medicine Residency, Kalamazoo MI •15 years Physician/Scientist in the infectious diseases Drug Discovery Unit, Upjohn Company, as well as Clinical Pharmacology Unit, developing antibiotics and antiretrovirals. •Return to clinical practice as Professor of Medicine and Chief of the Infectious Diseases section of Michigan State University, College of Human Medicine, Kalamazoo MI. Eugene Corbett, MD Extern Year 1970 BA-Florida State University, Tallahassee FL, 1966 MD-University of Chicago, Chicago IL, 1970

•Public Health, John Hopkins University, Baltimore MD 1975 •Internship, Surgery: SUNY Upstate Medical Center, Syracuse NY 1970-1971 •Residency: Internal Medicine, John Hopkins University, Baltimore City Hospital, Baltimore MD 1973-1975 •Professional experience: General Practice of Medicine, Rural, Fork Union VA 1975-1984 •Sabbatical at Stanford University, Stanford CA 1984-1985 •Assistant Professor, and Professor of Medicine and Nursing: University of Virginia, Charlottesville VA 1985-Present •Multiple lectureships and participation in multiple committees relating to Medical Education James Knol, MD Extern Year 1974 BA-Calvin College, Grand Rapids MI, 1970 MD-University of Michigan, Ann Arbor MI, 1974

•Residency: University of Michigan, General Surgery, Ann Arbor MI 1974-1978 •Professional experience: Cyrenus G Darling Sr and Jr, Professor of Surgery, University of Michigan, Ann Arbor MI •Special Interest and Work: Surgery of the GI tract, including liver, gall bladder, and pancreas Larry Kieft, MD, MPH Extern Year 1972 BS-Calvin College, Grand Rapids MI, 1968 MD-University of Michigan, Ann Arbor MI, 1972

•Internship Rotating: Sacred Heart Medical Center, Spokane WA, 1973 •Residency, OB-GYN: St. Joseph Mercy Hospital, in affiliation with University of Michigan. 1973-1976 •MPH: Colorado School of Public Health, Global Health and Health Disparities, Denver CO, 2013 •US Army Ft Rucker Alabama, 1976-1978 •Private Practice OB-GYN: Fort Collins CO, 1978-2012 •Multiple boards and committees •Family Medicine Professor •Numerous International Services, primarily in teaching residents, 2008-Present •Koutiala Mali, Jos Nigeria, Bomet Kenya, Butaro Rwanda, Mawandi Zambia Bruce Muller, MD Extern Year 1968 BA-Calvin College, Grand Rapids MI, 1964 MD-University of Michigan, Ann Arbor MI, 1968

•Internship: Ben Taub Hospital, Baylor College of Medicine, Houston TX, 1969 •Residency: Indian Medical Center, Gallup NM, 1969-1972 •Professional: Cibola Medical Foundation, Family Practice, Gallup NM, 1972-1987 •US Department of State, Regional Medical Officer, 1987-Retirement Richard Miyamoto, MD Extern Year 1969 BS-Wheaton College, Wheaton IL, 1966 MD-University of Michigan, Ann Arbor MI, 1970 MS-University of Southern California, Los Angeles CA, 1978

•Arilla Spence DeVault Professor of Head and Neck Surgery •Chair of Otolaryngology, Indian University School of Medicine, 1987-2014. Emeritus since 2014 •Research Interest: Cochlear Implants

Schedule: Friday, April 6th

8:00am Light Breakfast 8:20am Welcome: David Conejo, CEO RMCHCS 8:30am Update on HIV: Don Batts, MD 9:30am Update on medical education: Eugene Corbett, MD 10:30am Hearing Loss: Richard Miyamoto, MD 11:30am Medical Cultures of the World. How US Medicine Compares: Bruce Muller, MD 12:30 Lunch Provided 1:30pm Fingernails, In Health, or Disease: Donald Batts, MD 2:30pm Women’s Health in the Global Community: Larry Kieft, MD 3:30pm Surgical Alternative Treatments for Liver Metastases: Jim Knoll, MDkk

More Information: Contact Phil Kamps plkamps@mac.com 505-722-5413

Gallup Cultural Center is looking for music instructors for guitar, banjo, bass and drums!

Call James Eby for more information. 201 E Hwy 66, Gallup, NM 87301• 8AM–4PM James Eby Director, Gallup Cultural Center 505-863-4131 • directorgcc@gmail.com

ALEXANDRA AND YANNIS GUITAR DUO

When: April 13th at 7pm Where: Gallup Cutural Center (Upstairs) This Classical Guitar Duo Hails From Athens Greece. This is an event you won’t want to miss!!! Tickets can be purhcased at the Gallup Cultural Center and are $12 in advance or $15 at the door.

Contact Liam Murphy for details: 646-593-1947 Contact James Eby for tickets: 505-879-4080