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Dr. Sam Awada, who was raised in Warren and graduated from Warren High School, is a family medicine specialist with over 20 years of medical experience and is an expert in sports medicine. As a former chief of family medicine and a current professor of family medicine at multiple universities, Awada served as the team physician for Warren Lincoln High School’s varsity wrestling teams during the Macomb County Wrestling Invitational Jan. 13 at Lincoln. L

Dr. Awada served as the team physician for Warren Lincoln High School’s varsity and junior varsity wrestling teams during the Macomb County Wrestling Invitational 2024, held on January 13, 2024 at the Warren Lincoln High School gymnasium.

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Dr. Awada alongside his patient who became a centenarian last month.

24 HR Lifeline Urgent care and Family Medicine places a strong emphasis on health, wellness, and disease prevention. Patients are treated efficiently during consultation. The registration process of established or new patients is easily accomplished online through our Advanced MD patient portal. From your home, a simple New User sign-in account may be created. Patient information and insurance and co-pay all may be completed from the convenince of your home prior to the office visit. Upon arrival, registered patients have ZERO wait times and are roomed immediately for efficiency purposes.

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Dr. Sam Awada, a family doctor in Warren, MI who practices sports medicine and family medicine, offers tips for improving health and wellness and achieving more favorable results.

With so much health and wellness advice on the internet, it’s often difficult to distinguish fact from fiction. Dr. Sam Awada, a leading family doctor in Warren, MI, provides tips for losing weight and improving overall health and fitness.

• Morning workouts may yield better results. When you first wake up, your body’s catabolic hormones are working at their prime. Your body will thank you for the extra burst of energy you’ll get by starting your day off with a workout. Plus, you’ll eliminate any reasons as to why you may not be able to go to the gym later.
• Exercise before eating breakfast. By ingesting carbohydrates first thing in the morning, you will increase your insulin levels. Your body may become sluggish and unable to burn as many calories as it would if you were exercising on an empty stomach.
• Drink your coffee black. If you need an extra boost in the morning before exercising, drink a cup of black coffee. The additional caffeine to your system will spike your fat burning session to a new level, and keep you focused for the entire workout. Resist the urge to add any cream, sugar, or artificial sweetener. These additions are counteractive to the benefits of black coffee.
• Shorten Your Warm Up. Stretching or warming up before a workout should take no longer than 5-10 minutes. This short warm up session will get your muscles ready for your next tough session.
• Begin With Weight Training. For the first portion of your workout, work on resistance and weight training. To maximize results, focus on short spurts of muscle contraction.

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Each year, scores of student-athletes in Van Dyke Public Schools public are required to complete a pre-participation physical before they are eligible to play any sport. Typically, the physicals are done in a doctor’s office and may cost the uninsured student more than a few weeks, maybe more than their allowance will allow.

But, over the past few years, one alumnus has been quietly doing his part to help students get the physicals they need. Dr. Sam Awada has stepped-up and offered his sports medicine program to deliver the physicals for free to Warren Lincoln High School, and serve as team physician for the wrestling team.

“Keeping connected to the sport allows me to give back and stay involved. I think it also makes me a better physician, in terms of how I practice medicine, how I lead and how I try to be an advocate to the kids for healthy living,” said Dr. Awada.

In total, he has donated endless hours of his time and throughout the years, the physicals have helped hundreds of local youth get one step closer to the mat. “What we love about Dr. Awada is his enthusiasm and continued commitment to our athletes and the endless energy he possesses which reflects greatly and positively on our team members,” said JV and Varsity coach Ken Kaercher. “He has made it possible for many of our students to wrestle, especially the underprivileged wrestlers who have no medical care and minimal finances who needed sports physicals. His gift of caring, compassion and helping our athletic department is priceless. We can proudly say that we have an excellent physician on board to care for our team. We are very proud to have a volunteer like him.”

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Recover With Clean Calories

While it’s not only important to make sure you’re consistently and correctly exercising, replenishing your system with good, clean calories is essential to the recovery process. Clean calories are plentiful in nutrients, balanced in macronutrients, and will fulfill your body’s caloric needs appropriately. By following proper dietary methods, you will be supplying your body with the nutrients it needs to succeed all day long. Clean caloric intake after a workout mostly comes from protein. By implementing protein efficiency into your system, your workout will have not gone to waste. Here are a few suggestions when looking for the correct protein to ingest:

• Whey Protein (Isolate or Concentrate)
• Whole Milk/Skim Milk
• Eggs/Egg Whites/Egg Beaters
• Protein Shakes (Free of additional sugars and carbs)

Take Charge Of Your Entire Day

Ensure that your morning workout was effective by watching and controlling what you eat for the remainder of the day.

• Small & Frequent Meals: Food that is properly proportioned will digest and supply energy into your body more effectively. Try and snack or eat something every 2-3 hours.
• Limit Carbs: Make sure to stay clear of sugar, bread, rice, pasta, or most fruits. When looking to eat frequently, stock up on lean meats, such as chicken, turkey, and fish. These animal based proteins hold a larger biological impact on your body, giving you the most energy and efficiency for your meal. If you do ingest carbs, make sure to eat them earlier in the day, allowing them more time to breakdown.
• Don’t Eat Late: Keep your meals balanced and timed appropriately before you go to bed. When our bodies prepare for sleep, we start slowing down and cannot breakdown carbs, sugars, and anything ingested during this resting period. Make sure that your last meal consists of lean protein and veggies, ensuring a restful night’s sleep.
• Drink Water: This step is so vital, that I felt the need to repeat it twice! Keep the toxins in your body at bay by staying hydrated. Drink 8 cups a water a day, to not only feel great, but physically see the benefits that water brings to our genetic makeup.

Following these sensible diet and exercise steps is not only essential for successful weight loss, but is the best way to stay healthy. Looking and feeling great isn’t complicated, but taking the steps to start a change can be the most difficult task. Achieving the results you’re looking for in a new physique takes time, patience, and consistent dedication to all areas of lifestyle changes. Stick with these facts, and be weary of any fad pills, diets, or trendy new ways to change your look. Work on creating fitness and nutritional goals to keep yourself motivated and in charge of your body. By staying on the right track towards success, your discipline and hard work will result in impressive weight loss rewards.

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Wake Up & Get Going

Attitude is key. How you chose to begin your day will lay the groundwork for how everything pans out. Wake up each morning with a fresh start and positive attitude. Imbed mantras such as, “I’m ready for this!” and “I CAN change!” into your daily vocabulary, and watch positive actions fall into place.

AM Workouts = Better Results

By starting your day off with a workout, you’re not only eliminating excuses for why you cant get to it later, but your body will thank you for the extra boost of energy. When you first wake up, your body is working at its’ prime to burn extra fat and catablolize those additional calories.  These catabolic hormones are roaring and ready to go, first thing in the morning, breaking down any excess fat. Follow these simple steps during your morning workout routine for prime results:

• Exercise before eating breakfast: Your body will become sluggish and unable to burn as many calories if you ingest carbohydrates and increase your insulin levels. By exercising on an empty stomach, stored fat will find it’s way out through an increase metabolism.
• Drink Coffee Black: If you do feel that you need an extra boost before you start working out, drink a cup of coffee. The additional caffeine to your system will spike your fat burning session to a new level, and keep you focused for the entire workout. Beware of putting any cream, sugar, or artificial sweeteners! These supplements are counteractive to the benefits of coffee.
• Drink Water: It should go without saying, but water is key! Remember that coffee isn’t the only liquid your body can survive on, so stay hydrated.

Are You Exercising Properly?

The most common reason why people do not see effective weight loss results from diet and exercise can be attributed to their daily routines. Have you noticed that after months of exercising, that nothing is changing? It probably means that your everyday routine is not consistent. By working out improperly, you are stopping the weight loss and body transformation process. Any accurate method of exercising will transform body mass and create a more lean figure. Use these tips to find a consistent rhythm to each day, in order to see optimal results:

• Shorten Your Warm Up: Stretching or warming up should only take up 5-10 minutes of your workout. This short session will prime your muscles for a tough session of endurance and strength training.
• Start With Weight Training: Work on resistance and weight training for the first 30 minutes of your workout. Utilize machines, free weights, or whatever else you may have available for you to maximize results. Focus on short spurts of muscle contraction, with no more than 60-seconds of rest between each set.
• Feel The Glycogen: By starting to your working with weight training, you are able to produce larger amounts of glycogen. This form of glucose is the element that stores away to give you energy. Anaerobic workouts will deplete the glycogen stored away in your muscles and liver, making way for a shift in energy, which will result in burning fat. This stored element must be eliminated before you will be able to see the results from cardio activity.
• Aerobic Training: Cardio is the next step of your workout process. In order to start burning fat, aerobic activity is key! Utilize your favorite form of aerobic training (elliptical, bike, jogging, walking, etc.), for 30-45 minutes, to get your heart rate up to the fat burning level. Most levels are between 110 – 140 bps. To find your fat burning zone, use this formula:
• VO2 Max (Aerobic Oxygen Consumption) = (220 – Your Age) x 60
• Stay Motivated: It’s easy to fall off the wagon and become frustrated with activity that may be difficult. Remember that every step towards exercise makes you closer to your goal! Be patient and understanding of your emotions. This process is guaranteed to get easier with consistent practice and focus. Life changes require a commitment, and results don’t happen overnight. Stick to your daily routine of eating right and exercising correctly, and you’ll be sure to see results!

…Continued On Part 2

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Diabetes is a metabolic illness in which your body is unable to produce the minimum amount of insulin necessary, specifically targeting the pancreas. This issue causes the glucose levels in your blood to rise to unhealthy amounts. There are two types of diabetes: Type 1 and Type 2. Generally, Type 1 diabetes is when your body does not produce any insulin, at all. Type 2 diabetes targets people who do not produce enough insulin, or when your body neglects the insulin that is being made. Over 90% of people with diabetes experience Type 2.

Insulin-dependent diabetes, or Type 1, requires patients to inject insulin into their body themselves. This is typically done prior to eating a meal, to ensure that the body is able to maintain control over blood sugar levels. Type 1 diabetes is also known as juvenile diabetes, due to commonly occurring in children and teenagers.

Type 2 diabetes is a developed condition, and can eventually lead to Type 1, if not treated properly. Typically, those suffering from Type 2 diabetes can manage this disease through pills and regulated insulin control. However, some people eventually grow immune to this routine and may require a strict insulin regiment. Exercise, eating appropriately, and personal body mass index, is essential to maintaining a controllable lifestyle, while dealing with Type 2 diabetes.

Being the most common form of diabetes, Type 2 is the more manageable disease. In the late 1970’s, American society became increasingly fixated on removing fat from their bodies. Science and medicine told us that an overabundance of fat in our diet would lead to heart problems, clogged arteries, and even strokes. This data spread across the nation, and changed how everyone purchased and consumed food. Fat that was naturally found in certain foods, was replaced with sugar, making more products ‘fat free.’ Distribution companies became fixated on producing a certain amount of quantity of product, and nutrients and proportions fell victim to neglect. This craze of eliminating fat from our foods has caused us to create the epidemic of Type 2 diabetes, with the amount of people diagnosed rising every day.

Type 2 diabetes is more commonly found in adults, however an increased number of adolescents are starting to develop this disease early on. With overweight children a common element of society, the spike of Type 2 diabetes is an easy correlation.  Studies have shown that children of this era are less physically active and more sedentary throughout their daily lives. Increased demand for video games, digital media, and longer hours of schooling, are all contributing factors of their stagnant lifestyles. Sitting for such long periods of time each day are also leading to an increase in obesity and Type 2 diabetes, ensuring that the future that lies ahead will be even more challenging. Physicians suggest that deterring children away from junk and unhealthy foods can help curb diabetes from spreading at such a young age, and increasing the chance of success, as they grow older.

With modern medicine and technology, doctors can easily pinpoint a pattern of unhealthiness and steer you in the opposite direction of diabetes. Pre-diabetes is when blood sugar levels are higher than normal, but not so high that you’ve developed diabetes. This issue is more common in today’s adulthood, showing up in numerous routine physical exams. The sooner you are aware of your pre-diabetic condition, the faster you can change your habits and move down a healthier path.

Preventing diabetes is not only easy to manage, but is advised for anyone who wants to maintain a healthy lifestyle. Surprisingly, Type 2 diabetes can actually be reversed, if proper diet and exercise are implemented early on in a diagnosis.  Establishing a healthy weight and workout regime will leave you feeling better, and less likely to be pumping insulin into your body, down the road. Overcoming Type 2 diabetes is a realistic goal for anyone suffering with this disease. Make sure to get checked early and often with your physician, to ensure that your taking any and all necessary steps to curb any diabetic preconditions.

Stay one step ahead of your diabetes by regularly checking your blood glucose levels, taking the proper medications, dieting properly, and exercising regularly. Meet with your physician today to discuss how you can find a realistic regime to adopt and maintain. By following all these steps, you’ll not only potentially reverse your diabetes, but your overall lifestyle and health will benefit tremendously!

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