How To Practice Mindfulness – 5 Simple Tips

You can cultivate your mindfulness. Here are 5 tips to find success with your mindfulness practice, whether you are new to mindfulness or someone who has been experiencing some hiccups in your practice.

Emotional Eating By Children is a Learned Behavior, Not Inherited.

**This article was first published on BBC News.   Children who eat more or less when stressed or upset have learned the behaviour rather than inherited it, a study suggests. A study by University College London found home environment was the main cause of emotional eating. And this was due to parental behaviours including giving upset children their favourite food to

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What is the Value of the Doctor-Patient Relationship?

**This article was first published in the New York Times. By Kim Tingley In October 2014, my father was startled to receive a letter announcing the retirement, in a month’s time, of our family physician. Both he and his doctor were in their late 60s by then, and their relationship went back about 30 years, to the early 1980s, after

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Six Health Benefits of Dark Chocolate.

Dark chocolate has recently been discovered to have a number of healthy benefits.

The Importance of Doing Nothing & Just Being.

The potential in idleness for greater freedom seems worth the exploration. Or at least an attempt to think about what prevents us from truly doing nothing right now.

Can Changes in Lifestyle Remove Plaque in Your Arteries?

***This article was first published in The New York Times by Richard Klasco, M.D. Q. Is it possible to remove plaques in your aorta or reduce their size through changes in diet or lifestyle? A. Yes, lifestyle changes, including diet, smoking cessation, stress management and exercise, can decrease the size of atherosclerotic plaques. They can also help to stabilize them

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11 Personality Quizzes That Can Help You Determine Your Strengths

Being aware of ourselves and our strengths and weaknesses is the first step in the practice of mindfulness, and the foundation of healthy, loving and compassionate relationships. Here are 12 quizzes to help you understand yourself from the inside out: 

4 Tips to Reduce the Risk of UTI in Women

More than 50% of women will have at least one UTI in their lifetime. Most uncomplicated UTIs in adult women can be quickly and easily treated via virtual care. In fact, UTIs are one of our most commonly diagnosed and treated conditions. *This article was first published on Froedtert & MCW Virtual Clinic’s Blog.

Get Your Vitamins From Food Instead Of A Pill.

Vitamin and mineral supplements from a bottle simply can’t match all the biologically active compounds teeming in a well-stocked pantry. *First published in Harvard’s Healthbeat

4 Things You Can Do That Will Make You Happy.

A recent article in Time magazine offers a glimpse inside our neural pathways, brain chemistry and behavior that orchestrate our state of happiness.

What is Stress?{Part One}

In Part One of our series on stress and anxiety, Dr. Robert Stockman, Ph.D., 4C Medical Group’s psychologist offers a comprehensive explanation of the origination of stress, its effects on the mind and body, and ways to cope and minimize its impact on our wellbeing.

How to Break Up with Your Phone.

How many people on their deathbeds do you think are going to say, “I wish I’d spent more time on Facebook”? Keep asking yourself the same question, again and again and again: This is your life. How much of it do you want to spend on your phone?

What to Eat & Drink if You Have the Flu.

There are no magic cures for the flu, but you can ensure you maintain proper hydration and sustenance to minimize your discomfort and potentially speed up your recovery time. Here are some foods and drinks that will combat your flu symptoms:

A Heart Risk Factor Doctors Are Still Learning About.

Although doctors regularly test for lipoproteins such as HDL and LDL cholesterol, very few test specifically for lipoprotein(a) (lp(a)). High levels of lp(a) (which are predominantly determined by genetics), triple the risk of having a heart attack or stroke at an early age. 

New Year’s Resolutions: Here’s How to Succeed.

Research states that half of all Americans make New Year’s resolutions, yet only 8% keep their resolutions and reach their goals. Dr. Paul Marciano, Ph.D., is a behavioral psychologist on a mission to help us develop the right skills and strategies to stick with our New Year’s resolutions. Here are his seven principles for resolution success:

Diabetic Eye Exams: Prevention is Key.

If you don’t have issues with your eyes, you may be perplexed when your diabetes care team recommends that you have an eye exam. Why? 

Understanding the Medicare Enrollment Form.

Medicare is the federal health insurance program for people age 65 or older and those with a disability (younger or older than 65, and who are eligible for Social Security benefits due to their disability).

The Importance of an Echocardiogram.

We offer sonography at all of our 4C Medical Group clinics. Our sonographer, Makenzie Teichert performs two specific forms of cardiovascular sonography : Echocardiogram and CIMT (Carotid Intima-Media Thickening Test).

The Difference Between a Cold and the Flu.

The weather is finally cooling off and you know what that means — the flu season and cold season are upon us. So, how do you tell them apart? And, what are the do’s and don’ts for treating these unwelcome autumn guests?

New Blood Pressure Guidelines for Children.

In August, the American Academy of Pediatrics published a 74-page report updating its guidelines for screening and managing high blood pressure in children and adolescents. The new guidelines include an easy-to-read chart to help physicians accurately determine a child’s blood pressure.

A Guide to Heart Health.

Did you know that heart disease and strokes are the leading causes of deaths worldwide? However, it’s within our control to change that — 80 percent of all cases of cardiovascular disease are preventable.

The Risk to Heart Patients Who Stop Taking Aspirin.

The results are in: aspirin therapy has been shown to lower the risk of blood clots and reduce inflammation (a cause for many chronic diseases including heart pathologies) and is a crucial part of preventing future heart problems and strokes.

Treating Pain Without Drugs.

More and more specialists are now prescribing non-drug treatments for their patients, in order to avoid drug dependence and treat the pain. And, it’s proving effective!

5 Foods That Fight Depression.

“Let food be thy medicine and medicine be thy food.” ~Hippocrates
Food is life; it’s preventative, it’s healing, it’s medicine. If you’re struggling with depression or feeling lethargic, give these five super-foods a try:

Loneliness & Social Isolation: Threats to Public Health

Social isolation is defined as the lack of contact and connection with other individuals. Loneliness is the feeling of being disconnected from others, even in their presence.

The Importance of Micronutrients.

In order for our bodies to function properly, we require a steady supply of raw materials known as macronutrients and micronutrients.

Are Drug Expiration Dates Accurate?

Pharmacies and medical centers throw out $800 million per year of expired prescription drugs, but is that necessary?

Dust Mites: A Common Environmental Allergen.

Dust mites are microscopic bugs found all over the world (except Antarctica). They are attracted to warm, humid environments, especially our homes. They feed off of dead skin cells left behind on fabric surfaces (i.e., carpets, couches, pillows and stuffed animals) and wreak havoc all year long on those with allergies and asthma.

A Harmful Side Effect of High Intensity Exercise.

Two days after Christina D’ Ambrosio took her first spin class she was hospitalized due to excruciating pain in her legs, nausea and excretion of dark brown urine. She was diagnosed with rhabdomyolysis, a rare but life-threatening condition often caused by extreme exercise.

A Diet & Lifestyle Plan To Tame Your Anxiety.

Dr. Pedre offers a comprehensive approach to treating anxiety: balancing sleep (eight hours of quality sleep each night), lowering stress levels (using meditation and deep breathing), increasing exercise (yoga, high-intensity interval training (HIIT), improving nutrition and gut health.

Medical Debt & Credit Reports: New Guidelines Released.

On September 15, 2017, new credit reporting guidelines will be instituted nationwide. The three credit bureaus will implement a 180-day waiting period before listing medical debt on a consumer’s credit report.

The Senate GOP Bill, Explained.

The 142-page Senate GOP Bill known as the Better Care Reconciliation Act was released last week.

This article is a neutral, easily digestible explanation that breaks down the complexity of the bill, and describes the potential implications on current health insurance policies.

National Survey: New Patient Wait Times.

The national average for new patient appointment at a Family Practice is 29.3 days. At 4C Medical Group, we offer new patient appointments within 48 hours at all of our clinic locations.

The 9 Types of Intelligence.

When you identify and hone your natural abilities, they develop into an expertise that will benefit the world.

Tips for Prepping Healthy Meals.

We all know what it’s like to reach the end of a long day, only to face another decision: what should we have for dinner?

The Health Risks of Tanning.

There is a rise in skin cancer in the United States: approximately five million people will be treated for skin cancer this year

Brief Hiatus from Exercise Diminishes Brain Benefits, Study Finds.

Over the years, studies using animals and people show that exercising can lead to the creation of new neurons, blood vessels, synapses and increase volume in parts of the brain that control memory and higher-level thinking.

World’s First Malaria Vaccine is Ready for Testing.

The World Health Organization (WHO) has chosen Ghana, Kenya, and Malawi to test the world’s first injectable malaria vaccine next year.

The Health Benefits of a Mediterranean Diet.

There is substantial evidence that a Mediterranean diet provides protective health benefits, including lower coronary heart disease and cancer risk.

Tips For Protecting Yourself During Allergy Season.

When allergens (pollen) are airborne and make contact with your nostrils, the body can overreact.

FDA Approves First Drug to Treat Aggressive MS.

Roche Holding AG (a Swiss drugmaker) announced that the FDA has approved the drug, ocrelizumab, responsible for blocking immune system cells called B cells.

Eight Ways Sugar Affects Your Body.

We know sugar is not good for us, but how does it affect our bodies? Here are eight ways sugar impacts our systems:

The Benefits of Massage Therapy.

Self-care is an integral part of maintaining one’s wellbeing. Regular massage sessions help relieve the body of aches, pains, muscle tension and stress.

Making Friends with Body Fat.

Instead of waging war against all body fat, we need to learn how to discern between good fat and bad fat, and sustain a healthy amount of good fat to protect our wellbeing.

What is Oil Pulling & How do You do It?

Oil pulling, also known as gundusha, is a 3,000-year-old Ayurvedic remedy originating in India. The daily practice involves swishing 1 to 2 tablespoons of oil in the mouth for 20 minutes.

The Amygdala, Heart Health & Stress.

“While the link between stress and heart disease has long been established, the mechanism mediating that risk has not been clearly understood.” ~Dr. Ahmed Tawakol Psychological stress wreaks havoc in the body, causing hypertension, ulcers, asthma, irritable bowel syndrome and cardiovascular disease. Studies performed in animals have found that stress increases the manufacturing of white blood cells in bone marrow, leading to

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Is Antibiotic Resistance Preventable?

What can you do to help prevent this disaster and maintain the efficacy of antibiotics?

A New Year’s Resolution: Makeover Your Microbiome.

Trillions of microbial cells inhabit the human body. In fact, they outnumber human cells by 10 to one. A wide variety of intestinal microbiota help us process the nutrients in the foods we eat and stave off disease by boosting our immune systems.

Protein: how much is too much?

Protein powders and supplements are fairly new inventions originating from animal products like whey and casein (byproducts of cheese manufacturing) as well as plant-based supplements derived from soy, rice, pea and hemp products.

Our 4C Fellows in Hospital Medicine

It is our honor to congratulate Dr. Vishal Verma and Dr. Parminder Sidhu who were conferred the Fellow in Hospital Medicine designation by The Society of Hospital Medicine’s Fellow in Hospital Medicine Review Committee.

A Breakthrough Drug Treating Parkinson’s Disease.

A drug created to treat Type-2 diabetes has been found to target the underlying cause of Parkinson’s disease.

The Power of Ginger Tonics.

For thousands of years, ginger has been used as a natural remedy to cure everything from motion sickness to cancer.

The Prostate Exam: Everything You Need To Know.

The American Cancer Association reports that 1 in 7 men will be diagnosed with prostate cancer in their lifetime. Prostate cancer is the 2nd leading cause of cancer deaths in American men (lung cancer is the first).

The First Automated Insulin System for Type-1 Diabetes

The approval of the MiniMed 670G offers Type 1 diabetics a new lease on life. The MiniMed is being considered the first “artificial pancreas” system.

Vitamin D: The Disease Preventer

Vitamin D plays a bigger role in preventing and fighting disease than researchers once believed. It is estimated that 1 billion people have vitamin D deficiencies.

Insulin & EpiPens: The High Price of Staying Alive.

The EpiPen isn’t the only drug causing sticker shock at the pharmacy check out counter: the cost of insulin has spiked, leaving some diabetics with a monthly pharmacy bill as high as their mortgage.

Vitamin B12 Deficiency: Signs & Symptoms.

There are two reasons for a Vitamin B12 deficiency: an individual is not consuming enough B12 to meet his or her needs, or he or she is unable to absorb enough despite how much he or she ingests.

Allergy Testing: How to Prepare & What to Except.

This September, 4C Medical Group will begin allergy testing in our Scottsdale clinic. Do you have symptoms such as skin rashes, bellyaches, headaches, lethargy, and/or difficulty breathing?  You may be suffering from an allergic reaction. Your doctor will give you a physical examination and ask detailed questions about your familial and personal health history to determine if your symptoms are

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Chronic Pain & Depression: A Genetic & Environmental Partnership.

Experts hypothesize these conditions are caused by a confluence of genetic and environmental factors; it is difficult to determine which condition comes first.

Texting Can Cause Biological Changes in the Brain.

“Texting rhythm” (the term Dr. Tatum ascribes to brain wave activity during the act of texting) mimics the same brain activity as a seizure, in some patients.

What’s the Difference Between a Dairy Allergy & a Dairy Intolerance?

Food allergies and intolerances are running rampant these days. It’s important to know the difference between the two.

Sleep Hygiene: How to Help your Child Sleep Well.

The American Academy of Pediatrics recently endorsed the 2016 guidelines by the American Academy of Sleep Medicine, which states that children 3 to 5 years of age need 10 to 13 hours of sleep per day (naps considered), and children 6 to 12 years of age need 9 to 12 hours of sleep per day “for optimal health and well-being.”

What is Glycemic Index & Glycemic Load?

The lower the GL, the more stability within the body, i.e. balanced blood sugar and insulin levels. For those who live with chronic blood sugar and insulin imbalances such as diabetes, it is imperative to maintain a low GL diet.

Year of the Hospitalist.

Our very own Dr. Vishal Verma, medical director of the hospitalist program at 4C Medical Group was spotlighted in The Hospitalist this month.

The Facts About Hospice Care.

How does a primary care physician (PCP) decide when to recommend hospice care for his or her patients?

Stem Cell Biology & a Potential Cure for Diabetes.

Diabetes is a disease impacting the body’s inability to produce any or enough insulin to balance glucose levels within the body.

The Importance of Physical Exams.

We are here to partner with you and share in your journey.

7 Shades of Urine.

The inner landscape of the toilet bowl is not a pleasant sight, but one glance could potentially save your life.

Turmeric: The Magical Spice.

Turmeric is a magical spice whose health benefits surpass just a tasty curry dinner.

Anyone Can Do Yoga.

In honor of World Yoga Day, I thought I’d share a story from the 4C Yoga Studio…

Meditation is a Brain Changer.

Meditation has super powers.

Med Students Experience Life as a 74 Year Old.

Embodied Labs has created a new virtual program for medical students: to experience the aging process from an elderly perspective (audio and visual impairments).

New Gene Discovered to Cause Parkinson’s Disease.

Knowing the cause leads to the cure.

How to Avoid Mosquito Bites.

According to the ‪CDC, Zika virus‬ is contracted through the bite of an infected Aedes mosquito.

Pharmacogenomic Testing.

Pharmacogenomics is also known as, Drug-Gene Testing–the study of how genes affect the body’s response and reaction to medications.