Healthy Step 8


Making it work for you

Welcome to Healthy Step #8! If you are exercising more and eating a healthy and satisfying diet, you may have experienced changes in your bowel habits that might be somewhat embarrassing. Converting from a “low-residual” diet to a “high-residual” diet, your bowels are working harder to digest all that vegetable fiber. This produces more stool, more gas, and maybe some colicky pain in your lower abdomen. This resolves in time, but meanwhile you may get some relief from a product called Beano that is widely available. You can also try peppermint tea which is soothing to the gut but can aggravate GERDS (acid reflux).

Beano info

The above changes are healthy ones. High volumes of stool theoretically sweep away many of the toxins that are in the bowel (like the bile salts excreted by the liver) so they cannot be reabsorbed. This rapid transit lowers the risk of irritants causing a cancer incident in the large bowel, and the same is true for other irritants that cause cancer

Lowering Cancer risks for the bowel

of the GI tract. High fat, calorie-dense diets are responsible for early menses and a narrowed time between menstrual cycles, increasing lifetime estrogen exposure and bumping up cancer risk for women. Besides being a naturally-occurring hormone, estrogen is also a known carcinogen, and lowering lifelong exposure is critical to avoiding cancer in women.

Another potential challenge with your new diet is preparing and bringing your food to work. This diet will not work if you eat at restaurants frequently, so bringing your food with you from home is crucial. Many people enjoy dining out is as a social activity with friends, but it’s extremely difficult to lose weight eating restaurant meals. Try to limit restaurant food to small portions, and only once or twice per month. If this is a deal-breaker for you, then there are still monkeys in your wheelhouse.

If the dieting process was fast (like a pound lost every two days) then everyone would be thin. A slow steady loss with added exercise is the best way to be sure the weight loss is permanent. If your body is 50 percent fat then you are looking at a year or more to get it done.  Thankfully, there’s a Rose-A-Day at Thindex to encourage you each and every one of those days.

Most people diet until they look good, but they don’t do the arithmetic to see what their final weight should be. Your personal priority might be getting rid of your spare tire, but your doctor’s priority is what’s under “the hood”: cancer, Syndrome X, diabetes, arthritis, sleep apnea, and other problems from which many older Americans now suffer. The really good health that comes with the Thindex program happens when you reach a BMI of 21. If you are exercising an hour or more a day you are well on your way!

If you have more than 50 pounds to lose, ask us for a wristband and “snap to it”! Send a stamped, self-addressed envelope to 6715 NE 63rd Street, Suite103-251, Vancouver, Wa 98661, and we will send you a wristband. Use it to give yourself a snap when your mind is sending some electricity to an area of your brain where doubt and failure are stimulated. A rap on the head works well, too.

One day you may look back on the journey you have started, and measure your life from that day forward. Once you have dealt with the monkeys in your wheelhouse you may feel empowered to make other life changes that are as meaningful as your health.(see health step 9)

On my own journey, I felt better at 3 weeks but felt “perfect” at 6 months, when I achieved a BMI of 21. That was 11 years ago, and I have never looked back. I’m not tempted by non-farm foods because I feel so good. I hope you have a similar journey; if you are successful with reaching your goals you will have saved your own life. If you can save someone else’s life then you have exceeded your expectations for yourself, as Nelson Mandela describes in the movie “Invictus”. That is human behavior at its finest, in my opinion. The movie’s title is from a poem written by William Henley, who had tuberculosis of the bone and suffered an amputation early in his life, never enjoying good health. I am inspired by the poem, recited by Nelson Mandela to other prisoners during his 27 years of imprisonment.

Out of the night that covers me,
Black as the pit from pole to pole
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds and shall find me unafraid.
It matters not how strait the gate,

How charged with punishments the scroll

I am the master of my fate:

I am the captain of my soul.

Granted, this is pretty heady stuff compared to throwing monkeys out of your wheelhouse. If you are overweight and de-conditioned you are in a self-made prison, and will need to dig deep to free yourself. You may take heart from people like Henley and Mandela, who conquered life’s challenges and were made stronger by the process.


Casey will head up the next and final health step. His “time out” is over and he is getting another chance.(or maybe not)

How can a dog get ahead in this organization? Can the “shelter”be all that bad?

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Lodge Overview

Welcome to Thindex – your guide to better health and life.

This website is a little off–the–wall (like all of us, maybe). I'm not trying to sell you anything, and I'm not trying to collect information about you.

The purpose of this website is simply to help you improve your health and, ultimately, the quality of your life and eventual destiny.

That's it. No hidden agenda.

This website is my push to get you to change So, come on into the lodge and feel free to browse around for a bit. I hope that you find the information helpful.

Joseph R. McFarland MD

What you can find in the Lodge:
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Where do I start?

Thindex is an easy going website, focusing on your health improvement. Getting healthier isn't complicated or expensive. If you do it without outside help you will have a much better chance for permanent lifetime success.

  1. step one: Click on "Calculate my thindex". Enter the data requested. You will need an accurate time that it takes for you to walk or run a mile to get the complete data for your thindex. The dot between the green and red lines is where you fit in to your age group. Hanging close to the green line is where you want to be. Below zero is not good unless you are very old. Most Americans will be below zero.
  2. Step two: Use the information from Step one to make a decision about improving your health and destiny from this moment on.
  3. Step three: Cruise around the website and check a few of my blogs, the videos, the guest lecturers, pollution and diet news. Also check the rose of the day and Casey's Corner for kids.
  4. Step four: You can use this site and the 9 health steps to move yourself towards better health. Or you can do your own thing and check your progress with our calculator.
This site is put together by Joseph McFarland MD. As an Orthopedic Surgeon, I have seen some nasty wounds over the last 40 years. I have never seen wounds as bad as what we Americans are doing to ourselves by eating unhealthy foods and not getting nearly enough exercise. These wounds can heal if you reverse the cause. The information you need is all here and it is all free.

Calculate my Thindex

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Health Steps: There are 9 progressive health steps that ease you slowly towards better health.


Blogs: A variety of health topics


Guest speakers: Talks by a variety of diet experts


Recommended reading: Diet and exercise books in which we believe.


Rose of the day: Daily rose with comments that you can mail to friends or enemies, telling them how you are doing.


Casey's corner: Pollution and general advice for young kids.


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Why pick on soda pop as the first thing to eliminate as you go through the health steps?

Look up Sylvia Booth Hubbard – soda. She lists an even longer list of soda pop related problems. "Thirteen new ways colas ruin your health" (protected)

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Potatoes are a good starch source but when overheated above boiling produce acrylamide , a known carcinogen. These products are oversalted and some still contain trans fats which cause arteriosclerosis.