A publication of the Afro-American Newspapers
Health and Wellness
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Health and Wellness A publication of the Afro-American Newspapers
The Baltimore Afro-American Newspaper 2519 N. Charles Street Baltimore, MD 21218 (410) 554-8200 The Washington Afro-American Newspaper 1917 Benning Road NE Washington, DC 20002 (202) 332-0080
Contents 6
John J. Oliver Jr. Chairman/Publisher Director of Advertising Susan Warshaw
Exercise trends and fads of the new millennium
8
Who’s wearing what to workout?
12
Getting moving: alternatives to the gym
14
Finding peace and wellness through yoga
Editor Ron Harris
16
On your own: working out at home
Electronic Editor Shanise Winters
20
Changing the tide of childhood obesity
Writer Zephyr Crenshaw
24
Technology makes its mark on the work out
Graphic Designer Perry Sweeper
26
The doctor: Your ďŹ tness partner
Photographer Zephyr Crenshaw
28
Will your diet lead to wellness?
29
Getting a guide to Wellness
Sales Michaela Blanchard Robert Blount Marquis Goodwin Jessie Murphy Sheila Murphy Annie Russ
Someone will decide where you spend the rest of your life. Make sure it’s you.
Long-term care can be a tough subject to bring up to a loved one. But the good news is that nursing homes aren’t the only option anymore. You have choices. Programs exist to help people remain independent as they age. Join the discussion about long-term care options. K^h^i VVge#dg\$bY#
Health and Wellness
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“We Resolve to be Committed to Health and Wellness!”
I
t is a time honored tradition of millions of people to create New Year’s Resolutions. The most popular resolutions often center on health, wellness, and the promise to be healthier than the previous year. Over the previous years, I have reflected on how to maintain my good health for the years to come. The staff here at the Afro-American Newspaper often laugh as I walk through the building with an apple in one hand and a bottle of water in the other. So it is with great excitement I look forward to sharing with you our story on nutrition. Who knew that there was more to good nutrition than apples and water? In addition to nutrition, I was personally excited to hear about the home gym articles. I can hardly wait to add a bosu ball and balance pads to my morning routine. While I might not be trying yoga anytime soon, I am looking forward to downloading my personal trainer to my Ipod and sweating away the Christmas cookies indulged last month. Although, most people find excuses to avoid seeing a physician, I have made mine a partner in maintaining a healthy lifestyle. He even thinks I should try some of the new fitness crazes to punch up my current exercise regimen. Inevitably somewhere along the year the promise to our self and our health will be broken. But, this year whether you resolve to incorporate exercise in your weight loss plan, live a healthier lifestyle, or to visit the doctor more frequently the Afro-American Newspapers will be there helping you keep the resolution alive. Let’s resolve to be healthier together in 2008,
John J. Oliver Jr. Chairman/Publisher
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Health and Wellness
Tae Bo, created by Billy Blanks in the late 1980s, is still very popular today. Along with the sale of various workout DVDs and videos, certified trainers teach classes at gyms throughout the country.
Exercise trends and fads of the new millennium
T
he opportunities for working out and getting fit are increasing in ways probably not anticipated. One of the current trends in training is towards “boutique” type activities, which can range from belly dancing to pole dancing to chair dancing. Belly dancing, an undulating dance that originated in the Middle East, is now being used to exercise the lower back and hips. Because this can be effectively performed by people in a wide range of fitness and age levels, more people achieve its fitness benefits, which is the main reason for its ever-increasing popularity.
6 Health and Wellness
Classes are available throughout the BaltimoreWashington metropolitan area, as well as private and small group lessons. There are a number of instructors; it might be prudent to research the different styles to determine your preference before settling on an instructor or class. Other exotic dancing techniques have come into favor as a means to fitness, such as pole and chair dancing. BodyTalk, with locations in Baltimore and Laurel, offers full body workouts in both these low-impact dance styles. The goal, according to the company’s web site, “is to provide a venue for women to be empowered, feel sexy and be sexy
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by gaining confidence and self expression through a unique and dynamic form of fitness.” To take classes at BodyTalk, you must be 18 years of age, but the company advertises the classes are good for adults of any age. Boot camp methods are also popular. Named after military “boot camps,” where people with no military experience get intensive training to prepare for service, fitness boot camps have a similar intensity and can take several forms. Some are overnight, intensive sessions for a week or more. Most of the camps available in the metropolitan area are for an hour a day, anywhere from two to five days a week. What all these have in common is regimentation regular starting time, intensity, focus and an accountability to the commitment. These plans are popular because people see results. Despite your initial fitness level, the boot camp experience provides weight loss, toning, strengthening and endurance benefits. The Charm City Fitness Boot Camp in Baltimore will start its next round of training at the end of March. Registration has begun. The Fit and Fun Adventure Boot Camp of Maryland in Silver Spring had a session begin on Jan. 7 and another will start on Feb. 11. Tae Bo(r), created by Billy Blanks in the late 1980s, is still very popular today. Along with the sale of various workout DVDs and videos, certified trainers teach classes at gyms throughout the country. In the Washington,
area, however, those interested in focusing their workout on this highly effective program can go to TotalU Fitness. TotalU, located on H Street N.E., is one of only two fitness studios in the country that exclusively features Tae Bo(r) workouts. Owner and instructor Bridget Smith, said she decided to open a facility that strictly focused on Tae Bo(r) because, “I totally connected with the work out spiritually. I am really passionate about the work out and feeling good on the inside.” According to Smith, now is the time for more specialized facilities. “I think people are doing more of the studios now,” she said. “They are looking for more personal attention. They are moving to something more intimate.” She also always uses Billy
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Blanks’ music because it is designed to enhance the workout experience. Smith said the major attractions of Tae Bo(r) are: * Tae Bo(r) is built on a foundation of moves that have been the same for 10 years. While moves are added, the core remains the same. * The workouts are individualized and intensified by creating a variety of combinations with the foundational moves. * The routines are not planned out, so each workout is challenging and new. * It’s a total body workout. * It burns fat and builds muscle. “Tae Bo(r) is such a great workout,” Smith said. “It will kick your butt. There is such a sense of accomplishment and that drive makes people want to come back.”
Health and Wellness 7
New fabric and new styles have given an excitement to gym wear. Athletes and others are looking for clothing that is functionable and comfortable, and has some style.
Who’s wearing what to workout? Health and Wellness
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Y
ou’re committed to getting moving and getting fit. The time for the inaugural workout has come. As you prepare to take that first step into your new life, staring in to that drawer, closet or laundry basket you wonder, “What should I wear?” The interesting thing about workout fashion is that is seems to be driven by available materials. Athletes, especially in high performance sports, are looking for clothing that is functional and comfortable for the activity to be performed and enhances their performance level. According to the fitness fashion history at FashionEra.com, it wasn’t until the 1980s that what to wear when working out became important. The site attributes this increase in need for clothing of this type to an increase in interest in a variety of new ways to work out. This led to the design of clothing that could be worn to the workout, during the workout and home from the workout. As this became the “exercise uniform” more emphasis was place on how it looked. More designs were created, more colors and materials were used. The outer garments, sweat suits, were the focus for a while, with an emphasis on absorbency, wind protection, comfort, functionality and cuteness. During the 1990s, a number of fabrics were invented to provide specific functions, like deflecting moisture away from the skin and helping the body cool down.
According to Janice Brown, retail manager for Merritt Athletic Clubs, what people are wearing in the Baltimore-Washington metro area is Under Armour. “It is the No. 1 apparel line in the area,” she said. “We’ve tried selling other stuff and it doesn’t sell. Merritt logo stuff doesn’t sell anymore. We give that away.” Under
Armour is the company of Kevin Plank, former University of Maryland College Park football player and a 1997 UMCP graduate with a bachelor’s degree in marketing. The company’s global headquarters is in Baltimore. The company has created a wide range of clothing and accessories to suit the needs of the performance and casual athlete. It is made from a material that pushes water out, dries quickly, that is comfortable, easy to care for and flexible. It feels like a second skin. Brown said she sells a lot of Under Armour outerwear, like hoodies, pants and sweatshirts.
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The loose-fitting line is most popular in the Merritt Pro Shops. Claire Sulmers, urban fashion blogger and journalist, said, “I am not exactly sure there are trends regarding fashion wear for working out.” She said women are sticking with basic black spandex for exercising but are spending more time with the accessories. “They are taking a step up with the accessories more than the clothes,” she said. “Women are getting more fashionable with their bags and shoes.” Sulmers said that instead of choosing just any bag, women are gravitating towards the higher end designer bags to carry their workout gear. She also said cute shoes like the Nike Air are attracting attention. According to her, the iPod is the most consistent accessory, with people finding all sorts of interesting ways to attach the device to themselves and their clothing. Brown agrees. “We don’t sell iPods,” Brown said, “but that is the accessory I see most often.” Another way to uniquely accessorize the exercise ensemble, as well as make a statement, is customized, personalized workout shoes. Make a quick visit to www. nikeid.com, select a shoe and turn it into your own, choosing everything from colors, the inspirational message inside and personalization on the outer heel of each shoe. This definitely adds fun to the process and you end up
Health and Wellness 9
New fitness trends include boot camps, and pole and lamp dancing. Facilities that offer these different workouts are spread throughout the Washington/Baltimore area
with a functional accessory. So, armed with this information, how should you dress for the workout? Here are some other tips: DO pick apparel that is comfortable for the activity. Jogging pants and a T-shirt might be perfect for riding the exercise bike or working on the elliptical trainer, but probably isn’t the best choice for pole dancing class. The more comfortable you are the better the workout will go. DO go for a look that is good for you. While how you look
10 Health and Wellness
Pick apparel that is comfortable for the activity. The more comfortable you are the better the workout will go.
while working out is not the most important thing, but when you look good (and know it), you feel good. Feeling good does help with the success of exercising, so take advantage of the boost a cute outfit will give you, but not at the expense of comfort and functionality. DO remember that what you have against your skin is not the only way to look good during the workout. As Sulmers pointed out, accessories can be hot too. Cute bags and iPod armbands add style to your look without sacrificing
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what is important. DON’T forget the point is to get fit. Focus on function when getting prepared to work out, with the overall looking fashionable being of much lower importance. DON’T just go with cotton. There are better fabrics that offer some interesting fashion options and will actually enhance your comfort. Consider some new options when purchasing exercise clothing. Finally, fashion can be fun and any fun that can be added to the fitness experience makes the process easier to stick with. So, have fun with this part. It can be a great positive for your efforts at making exercise a consistent part of your life.
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Swimming is one of the alternatives to the gym for many people. So are exercise clubs and sports, like tennis, racquetball or basketball.
Getting moving: alternatives to the gym
L
et’s face it, not everyone is interested in the gym experience. Putting aside the uncomfortable, self-conscious feelings that can accompany the being in the gym, some people are turned off by the idea of fitness being confined to rooms filled with machines and strangers or into a small area at home. So, what are some alternatives to what people typically mean when they say “work out” that have people excited? EXERCISE CLUBS Many communities have informal exercise clubs, often formed around a large scale of competitive events like the IronMan triathlon
12 Health and Wellness
or the New York Marathon. Members meet and provide encouragement, tips, support and challenges for each other as they train for upcoming events. The fitness levels of participants in these clubs vary, as do their participation in group training and exercise sessions. An added bonus to this type of group is its intimate nature. These groups often have a social component, which provides additional incentive for members to train as the group celebrates successes and milestones. RECREATIONAL AND FUNCTIONAL ACTIVITIES Sometimes the best exercise comes in the form of a pastime
you enjoy, but don’t view as working out. Consider roller blading or skating, golf, gardening, swimming, tennis, racquetball and other activities. As you get your body moving, there is a fitness benefit. And you can turn each of these casual pursuits into a workout regimen with a little discipline and increased intensity. For example, you swim once a week during the summer to relax. Well, as a gym alternative, you could swim 20 minutes of laps before or after work for four days a week year round. Now, your leisurely swim in the summer, which you can certainly still do, has turned itself into a workout that will provide cardio and endurance training.
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The same is true for functional activities. With gardening, instead of renting power tools to turn over the soil, dig manually. Or, instead of moving all the fertilizer over to the work area, bring it over as needed via wheelbarrow or bucket, adding a walk with the weight of what you are carrying as resistance. Sometimes you only have to think about it a little to turn a leisure pursuit into an exercise event. ORGANIZED SPORTS TEAMS Most communities have a variety of recreational sports leagues for youth and adults. Some of the more popular ones are bowling, basketball and softball leagues. There are also business intramural leagues for these and other sports. While the practice requirements for these leagues tends to be flexible and informal, these still provide a good opportunity for working out. If this is unavailable in your area, give some thought to starting a program. With more companies working to implement healthy living initiatives for employees, it is getting easier to find support for this type of activity.
ing on the size of the dogs, there will be some resistance training as well. Or what about mowing lawns? Volunteer to mow the lawns of a few senior citizen neighbors. One
Most communities have a variety of recreational sports leagues for youth and adults. Some of the more popular ones are bowling, basketball and softball leagues. decent-sized lawn a day, three or four different lawns a week can
turn into a wonderful volunteer project as well as a good workout. Coaching youth sports teams can also turn into a work out opportunity, if you participate fully in the process of readying the team. When you have the athletes warm up with a run before practice, run with them. Participate in the drills and intra-squad scrimmages with them. This will make you a really cool coach and provide you with the same exercise opportunity as the players. So, if the gym isn’t for you, there’s still no excuse for throwing in the towel on physical fitness. Sometimes, with a slight modification to your existing routines, you can increase your activity level and wellness.
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SMALL BUSINESS/COMMUNITY SERVICE OPPORTUNITIES Have you ever tried to walk a group of three to five dogs? It can definitely qualify as a work out. Hire yourself out to walk a few dogs, three or four days a week for 30-45 minutes at a time. Not only will you get exercise, but depend-
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Health and Wellness 13
By Robin Akinwale
Many see yoga as a way to exercise. The ancient art began in India but has spread across the world as more people have become attracted to it as a way to keep fit.
Finding peace and wellness through yoga
H
olistic movement practices are receiving a great deal of attention lately. The daily exercise and treadmill routine is being accompanied by an ancient system of relaxation and exercise known as yoga. Yoga classes are being offered at fitness centers, retirement homes and college campuses to the young and young at heart. Even hosting a yoga party in one’s home is becoming more popular these days. 14 Health and Wellness
The word yoga derives from a Sanskrit word meaning “to unite.” With origins in ancient India, it focuses on unifying the mind, body and spirit, and fostering a greater connection between the individual and his surroundings. The goal is to achieve relaxation, fitness and a healthy lifestyle. “There are many methods out there, but yoga works for me,” said yoga instructor Linda Karcher Howard. “The practice helps me travel my inward journey”
Howard left her stressful career in sales and marketing after almost 20 years. A demanding career along with a number of health ailments such as scoliosis, neck problems, chronic fatigue and irritable bowel syndrome took its toll on her tall slender frame. She attended a yoga class and felt the difference immediately. In 1993, she signed up for the very first yoga instructor course to be offered in the Maryland/ DC area and with no intention of changing careers, left and
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hasn’t looked back since. Howard said yoga is good at relieving day-to-day stress. “We cannot avoid stress in our lives,” Howard said. “I noticed, immediately, a reduction in my negative reaction to stress.” There are several types of yoga, including karma yoga, bhakti yoga, raja yoga and hatha yoga, which is more commonly practiced in the United States and is taught by Howard. In yoga, poses are held for varying lengths of time using Changes in mental functions, such as attention, cognition, processing of sensory information and visual perception, have also been described in some research studies.
gravity, leverage and tension. Breathing techniques, both rapid and slow, are also used. “Yoga helps you to find and recognize the divine in you,” Howard said. “It goes beyond your race, age, background, socio-economical status and each individual gets, out of practice, what they need.” According to the National Center for Complementary and Alternative Medicine, scientists have studied yoga for health problems such as asthma, heart
Yoga is a combination of stretches and movements that tone the body.
disease, depression, epilepsy, diabetes, fatigue, weight loss and stroke. In various studies, yoga has been shown to reduce heart rate and blood pressure, increase lung capacity, improve muscle relaxation and body composition and increase overall physical endurance. Changes in mental functions, such as attention, cognition, processing of sensory information and visual perception, have also been described in some research studies. It is recommended to consult your primary health provider before starting any new therapeutic techniques. “I prefer the type of yoga that focuses on stretching the
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muscles that I don’t work on a regular basis and less on my inner being,” said Majiyda Wilson, who attended Howard’s class only once. Howard mentioned that the biggest misconception people have about yoga is that it is a religion that demands one to change their personal beliefs. “Yoga is a philosophy and can be practiced regardless of one’s belief system. It actually enhances your personal beliefs,” Howard said. Howard currently instructs in four studios throughout Maryland. Log on to www.easingintoyoga.com to find a class near you. To learn more about yoga, visit www.yogajournal.com.
Health and Wellness15
Home gyms provide more climate, is a flexibility, some say, allowing choice travel them to develop a workoutfor destination schedule. ahamas, the
On your own: working out at home
E
veryday, someone somewhere is making a commitment to healthier living through exercise. Opportunities for exercise are all around. From organized sports activities to the conventional gym setting, there are choices to meet the needs of most people. A home gym could supplement to other exercise situations or serve as a primary workout venue. For personal trainer Abby Rothstein, the home gym was a 16 Health and Wellness
great choice. “With the home gym, it is convenient to work out when I want to work out,” she said. “Everybody finds an excuse not to work out, but with a gym at home, it eliminates excuses.” There are other advantages to working out at home. Home gyms eliminate having to track down a babysitter. You demonstrate and get children involved in good fitness habits early, and it can be shared with friends. Once you have committed to
By Zephyr Crenshaw
working out at home, the first thing to decide is what your emphasis will be. Rothstein says it is important to combine both strength and cardio in your workout, but how much and the best type of equipment for your gym will depend on what you hope to accomplish. For increasing endurance and weight loss, resistance and cardio training are important. If you are looking to build muscle mass, more emphasis would be placed on weight training.
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Once you have generally decided on the training goals, you should evaluate the space available for the gym. The Rothsteins finished a section of their basement for the gym, but many people make use of available space in the home, like a spare bedroom or extra space in the bedroom. The available space and the goals help you make good decisions about the equipment to be purchased. It is important to get quality equipment. If you are not happy with the quality and
With regular use, even good equipment will need service. functionality of your purchase, you will not use it and your investment will be wasted. So, look for the best your budget can support. Small children and pets can hurt themselves with unsecured equipment. This should be considered when selecting machines and apparatus for the gym. If you have previously belonged to a gym, you will be more aware of the choices available for reaching your work-out goals. If not, it might be useful to
visit a gym and get an orientation from a trainer to learn more before making equipment choices. This is also a good opportunity to spend time on the equipment to see if you like the exercises and if it fits your exercise goals. With regular use, even good equipment will need service. Without a maintenance contract, your work out can be derailed by delays in equipment repair or replacement. “Get service contracts on all your equipment,” Rothstein said Because it is important to select quality equipment, most home gyms evolve over time. “It would be nice to have everything at one time, but it is always nice to get something new,” Rothstein said. “So, budget it out.” She suggested starting with two
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pieces of equipment, for weight training and one for cardio, and adding others as time, space and budget allow. Some suggested equipment: Elliptical machine Rothstein has this as her primary cardio machine and other trainers recommend this, calling it an efficient piece of equipment. The elliptical provides a full body cardio workout that burns calories without putting excess pressure on the joints. This is good for someone who is not currently fit, someone returning to working out or someone beginning an exercise regimen. Treadmill For those already in shape and people who enjoy brisk walking and running, a quality treadmill can be a positive addition to the
Health and Wellness 17
An Elliptical machine (left) gives a great cardio workout, while free weights help develop muscle and sculpt the body.
home gym. Rothstein suggests looking at a treadmill that has a wider belt to ensure enough room for solid steps when running. Trainers also recommend purchasing a machine with a continuous motor, incline control, a cushioned belt and computerized programming. Exercise bike Whether choosing an upright or recumbent bike, this is a good cardio machine. Smith machine This machine is for lifting weights in a variety of exercises. It is self-spotting, which 18 Health and Wellness
makes it uniquely suited for the home gym and working out
alone. Functional trainer Rothstein described this as
the in-home version of a cable machine. It is for a variety of resistance and weight training exercises. Free weights Dumbbells of various weights are a positive addition to the home gym. The Rothstein gym includes gears that supplements the standard gym equipment. There is the step system for doing exercises and work outs enhanced by the up and down stepping motion. The BOSU balance trainer is included and is very interesting.
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The BOSU is a stability ball that has been cut in half, so one side is rounded and the other flat. For the workout, you can use it dome side up or down, depending on what you want to accomplish. Using this can improve balance, body position awareness and proper joint positioning. Another item in the Rothstein gym is Gliding, the sliding disc exercise system. These discs fit under your hands or feet to help increase the range of motion and flexibility of your
Without a maintenance contract, your work out can be derailed by delays in equipment repair or replacement.
muscles. Rothstein said it helps get that extra bit out of lunges and offers some new twists to conventional exercises like push ups. There is also the Reebok Coreboard, designed to strengthen the body’s core muscles. It has an unstable surface that twists, tilts and springs back in response to movement. Rothstein said it can be used alone or in conjunction with other equipment or exercises.
The final bonus for the home gym is the customization to make it exciting for you. Adding a television and a DVD/CD player provides flexibility, making it possible to work out with the news, music or entertainment.
Ultimately the home gym provides you with a customized option for accomplishing your work out goals. But owning a gym does not mean you can’t also belong to one. “I do both,” said Rothstein. “I love the gym.”
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410-383-8300
Health and Wellness19
Obesity has become a serious problem in America. According to the Centers for Disease Control, almost 19 percent of children between the ages of six and 11 are considered obese, compared to 6.5 percent in 1980.
Changing the tide of childhood obesity
I
n his autobiography, “The Measure of a Man,” Sidney Poitier wrote, “...even as a child, I was free to roam anywhere. I climbed trees by myself at four and five years old and six and seven years old.” He described days filled with outside activities, fresh air and adventures invented completely from his imagination. The lives of children in the last two decades have been very
20 Health and Wellness
By Zephyr Crenshaw
different from his, and from those of their parents. Everything from decreasing neighborhood safety, an increase in allergic reactions to the environment, the expense of organized recreational activities, long work hours for parents and scheduling works against children being involved in unstructured outdoor play. Compounding those factors is kids’ intense interest in sedentary indoor activities, from video
games to television, and increased intake of fast food and other less than stellar diet choices. The result is more obese children. According to the Centers for Disease Control, almost 19 percent of children between the ages of 6 and 11 are considered obese, nearly three times the 6.5 percent in 1980. Nearly 14 percent of children 2 to 5 years old considered obese and just over 17
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percent of those 12-19 years old are obese are. “One of the main concerns is how it is going to affect their health in the long run,” Dr. Lois Narr, a family practitioner, said. Obesity increases a child’s risk for Type II diabetes, high blood pressure, high cholesterol and heart disease earlier in adulthood or in childhood. Other concerns for children carrying too much weight are sleep disorders and bone-related issues. An article with recommendations for obesity intervention and prevention with children in the December 2007 edition of Pediatrics states: “Obesity threatens the health of today’s children to such an extent that they may, for the first time in U.S. history, have a shorter lifespan than their parents.” So, what can be done?
Behaviors directly correlated with obesity in children are: skipping breakfast, consuming food prepared away from home, eating portion sizes that are too large, consuming sugar-sweetened beverages, and engaging in unlimited sedentary activities like watching television and playing computer/ video games. In order to address or prevent obesity in children, all these factors must be reviewed and taken into account. “There are a lot of psych-social issues when talking about a child’s weight and the role that parents are playing,” Narr said. “In some ways, it can be harder to treat a child. In order to implement the plan you need to have the parents on board with it.” Parents may feel people are blaming them for their child’s weight issues, Narr said, and therefore may resist the idea their
child is overweight. They may not understand proper nutrition and may not have been exposed to exercise, she said. Overcoming these hurdles is part of reversing obesity in children. Narr’s approach is to focus on health and not weight and to talk to the child and family about healthy snacks, the benefits of increased activity and growing into the current weight, explaining that as the child grows taller, if the current weight is maintained, it will balance itself out. “Children need nutrition to grow,” she said. “We don’t want kids to do drastic things just to lose weight and get skinny.” It is also important for the entire family to be involved“It is hard for kids when everyone else is eating certain things and they can’t,” said Narr. Narr had these suggestions for
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Health and Wellness 21
making healthy changes: * Do it as a family. Do not single out one or two people to be involved in changing behaviors, but the entire family. This provides support and makes the process more fun for everyone and less time consuming. * Provide more opportunity for unstructured play. If the neighborhood is not a good play environment, seek one out. Try going to a park, with equipment for climbing and open space. Don’t forget to take a Frisbee or a ball with you. * Search for the healthy snack your child loves. Try substituting candy and soda with unsweetened juice, fruit and vegetables, trying different ones, prepared different ways. One child may say they don’t like apples until received peeled and sliced. Others don’t like regular V-8 but love the spicy kind. Plums may be great, but grapes are icky; broccoli might be a favorite, but peas are thrown at you it depends on the taste buds of the child. It is important to keep trying. * Set incremental goals for increasing movement and decreasing sedentary activities. In order for changes to be life long, they must become an accepted part of the child’s lifestyle. Dramatic changes will cause struggle, but small changes are more easily accepted. So, start by adding a 15 minute walk after school, which should decrease daily television by 15 minutes, and that small change
22 Health and Wellness
There are a number of ways to help children develop more healthy heating habits. One of the keys is to do it as a family so that children don’t feel picked on.
is likely to be implemented. Once accomplished and a new routine has been established, another small change can occur. * Learn, with your child, about proper portion sizes and eating balanced meals. According to the report in Pediatrics, children are not good at regulating how much they eat. “Children, when they are younger do what their parents tell them to do,” Narr said. “They eat what their parents provide for them.” * Get your child involved with an organized sports activity. Check with your local recreation and
parks for a list of communitybased organized sports and other activities from swimming to linedancing that might be of interest to your child. Schools are also good sources of information on organized recreational activities. * Get your child’s input on how to get healthier. This gives your child some control and ownership in the process. Additionally, children are exposed to information about exercise and nutrition in school and are likely to have some great ideas. * Remember this is not a quick-
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fix situation, but an effort to make life long changes. The goal is not just to impact the child’s current weight, but to create a more health-conscious adult. So give the process time and celebrate every success. These are good strategies for all children and it is never too early to start. Whether or not your child is experiencing a weight issue, introducing healthy strategies is a good idea. It is as important to prevent obesity as it is to change it. Dr. Narr recommends starting younger children with healthy snacks of fruit and vegetables. Several organization have taken up the cause of changing and preventing obesity in children and have instituted programs for parents and children to help families
along the way. In addition to providing games and other activities to teach about nutrition and the importance of exercise, there are recipes to help the family stay on
The goal is not just to impact the child’s current weight, but to create a more health-conscious adult. track and challenges to encourage children to play and be motivated to exercise. Here is a list: Get Fit Maryland http://www.getfitmaryland.org/index.html Nickelodeon’s Let’s Just Play Go
Healthy Challenge http://www.nick.com/myworld/ letsjustplay/ Rachael Ray’s Yum-O! http://www.yum-o.org/ National Heart Lung and Blood Institute’s We Can! http://www.nhlbi.nih.gov/health/ public/heart/obesity/wecan/ Alliance for a Healthier Generation http://www.healthiergeneration. org/default.aspx Alliance for a Healthier Generation Kid’s site http://igohugo.org/ Also the report, “Recommendations for Prevention of Childhood Obesity” in the Dec. 2007 edition of Pediatrics is available online at http://pediatrics.aappublications. org/.
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Health and Wellness 23 12/21/07 3:23:00 PM
V
ideo game consoles aren’t just for playing and computers aren’t just for work. Both are now being pressed into service in the name of fitness. Video games have been dubbed a sedentary activity, but the new Wii game console, with its wireless controllers and sports fitness programs, are changing all that. In fact, some schools are incorporating the systems into their physical education programs. The game’s wireless components encourage users to move about freely, allowing the inclusion of a full range of motion and the potential to get the whole body moving.
is also used at the school. Users have to keep up with the dance moves displayed on the screen, which can get quite rigorous. While this is not the only activity available to students during physical education class, Clark says it has proven to be useful for involving students not interested in team activities. Additionally, students with a Wii system can continue the exercises at home on a more regular basis, which is a good first step in developing positive lifetime fitness habits. “I really like this,” Rebeca Fortiz, a student, said. “You can really work up a sweat when you get a good game going.”
butt a soccer ball or make ski jumps. It can also be used for yoga and aerobics programs. This is scheduled to be released in the United States in early 2008 and is sure to be popular with existing Wii fitness devotees. Another technological trend changing the way we think about and implement our fitness activities is Internet video. For years we’ve taken a variety of workouts into our home via the television, videotapes and DVDs. Now, we can get this from the Internet. With access to a high-speed connection, and some space to move around, people can view fitness instruction at their
Technology makes its mark on the work out According to Betty Clark, a health instructor at Maces Lane Middle School in Cambridge, the Nintendo Wii Sports Fitness module uses challenges in the training mode to assess players’ fitness age. When 12- and 13year-olds saw their fitness age rated at 60 and 70 years old, they were shocked. This encouraged the students to work harder at the game activities, improving the age rating and their overall fitness. The sports program includes tennis, bowling, boxing, baseball and golf. Dance Dance Revolution, with its dance pad, 24 Health and Wellness
This movement is not restricted to the schools. WiiHealthy.com offers suggestions and links to information on how to lose weight and stay fit using Wii. A Wii Sports weight loss program is outlined on the site, providing information on how to get the process started. Visitors to these sites report weight loss after weeks of nightly play. If the claims are true, this can be a fun addition to your fitness program. The product includes a pressure sensitive board, which allows the game to sense the additional movement necessary to head
home, office or hotel room, without having to transport anything they wouldn’t already be carrying. The excuses for not exercising are disappearing. There are a wide variety of workouts available everything from conventional aerobics to yoga and kickboxing from a growing number of Internet sites. Even brick and mortar facilities are getting into the act, offering online video of classes on their web sites also. BodyTalk, with locations in Baltimore and Silver Spring, offers pole and exotic dancing fitness classes online as well as
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Many have taken to the new interactive Wii system to exercise. Some schools are using them in the physical education classes.
at their facilities. The programs are inexpensive, less than the cost of joining most gyms. Each site offers a variety of payment structures so you can pick the way to pay and length of commitment that best suits your needs. Demand Fitness offers weekly, monthly, quarterly, half year and yearly plans, with longer commitment times providing additional benefits like the ability to download the workouts to your computer. Each plan offers unlimited class viewings during the membership period and use of the fitness and goal tracking tools.
Information about the instructors is online as well as the list of available classes that
““You can really work up a sweat when you get a good game going.”
can be browsed by type, fitness level or training focus. And a demo is available to view before signing on. SlimTree, the broadband gym, offers six week, 12 week, six month and 12 month plans
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with unlimited access to the videos, a free automated personal trainer, a free customized workout and progress tracking. The training programs offered include Pilates, yoga, kickboxing and a wide variety of cardio options. This site provides a free, full-length workout for you to demo before signing up and information on the instructors. Other sites for online workouts include workout@ HealthStatus and e-KB Fitness (for electronic Kelly Bunyan Fitness), which is located in London.
Health and Wellness25
D
isclaimers are everywhere. “Before you start an exercise program, consult your physician.” “Make your physician a partner in your fitness improvement plan.” Statements like these are a part of every diet recommendation or exercise plan you come across. At your last regular check up, your doctor said you need to move more, that exercise would be good and, oh yeah, you could stand to drop a few pounds and exercise will help with that. Well, that was good
in diet can positively impact the condition. “Any activity in someone who has done nothing is going to be positive,” she said. “But we have very few patients that pick up the ball and run with it.” This lack of buy-in by patients can leave doctors less motivated to charge into the topic, giving general information instead of useful specifics, which ultimately exacerbates the situation. Dr. Narr tries to be more specific, tailoring information regarding nutrition and fitness to the diagnosis or specific patient complaint. If a person has osteoporosis, she will suggest
you can work up to the fitness level you need to accomplish your health and fitness-related goals. If you are not active and the doctor suggests losing 70 pounds, significant changes are needed to lose and keep off that much weight, but you will not start at that intensity. Asking for guidelines and a realistic starting point is a good first step for your long-term success. It allows you and the doctor to set a goal you can be accountable for. * There are warning signs for problems. Some of these are standard, dizziness, inability to
The doctor: Your fitness partner
By Zephyr Crenshaw
for telling you what you need, but, now what do you do? Dr. Lois Narr, a family practitioner, said that in general, physicians are concerned about how their patients are taking care of themselves, especially with regards to proper nutrition and exercise. “It is a very big problem,” she said. “Doctor’s are hardly making a dent [in getting people to modify their behavior].” She said physicians want to see the change in patients and often use the diagnosis of a health issue as a time to talk about how exercise and an alteration 26 Health and Wellness
weight-bearing exercises. If the goal is to increase metabolism, she will recommend weightbearing and aerobic exercises. According to Dr. Narr, asking questions is a good way to enlist your physician as a partner in your fitness plan. She offered these questions as suggestions.
catch your breath, and are clear signs to stop the activity and consult a physician. However, there may be some other signs, related to a specific medical condition that the physician would want to be notified about.
* Are if there any restrictions on what exercises or activities you can do. Some conditions make some activities off limits, and your doctor can help you set realistic expectations and limits.
* There are things that can be done, alone or in conjunction with treatment, that can improve your condition. Your physician should be able to outline those so you can incorporate these items in your fitness plan.
* Ask for suggestions on how
* People often derail their own
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health and contribute to the disease process. Once identified, these should be added to the fitness plan as actions to avoid or stop. A good example is a person with esophageal reflux who eats spicy or oily foods in the later evening and then goes to bed. This triggers a reaction that damages the esophagus, making the disease harder to treat and reverse. Eating earlier in the day, sticking to only non-citrus fruits late in the evening then waiting an hour to lay down would decrease the number of reactions and help treatment progress more positively. * Ask the doctor to be specific about what kind of exercise you should be doing. Narr said she sometimes sends patients to organized programs, especially those sponsored by a medical facility, because it helps patients get started on a solid workout plan. In these programs, or under the guidance of a certified physical trainer, your medical conditions and restrictions are taken into account as a workout plan is being developed for you. You are also trained to use the equipment and do the exercises properly, which is important for avoiding injury. Finally, in your effort to enlist your physician as a partner, Narr suggests making monthly
It’s important to develop an exercise plan with your doctor. Ask the doctor to be specific about what kind of exercise you should be doing.
follow-up appointments so someone else is checking in on your progress. “Patients find accountability important,” she said. “They are more likely to stay focused if they are accountable for their success by having to report regularly to the doctor.” Narr, who is an accomplished athlete, also offered these tips for people wanting to make a fitness change through exercise: * If you can’t exercise before work, take your gear with you and go directly after work before going home. * Know yourself and plan to work out at the time that is best for you, whether that is morning or evening. * Whatever you choose to do
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should be fun, or you are not going to do it. So explore a variety of activities to find the ones that motivate you. * Once you start exercising, commit to it for a couple of weeks. After that time you will feel better and are more likely to continue. * No matter how tired you are, dress for the work out and go do five minutes of whatever the activity is. If after five minutes, you still do not feel like continuing, then you probably shouldn’t. * It is important to know that people who like to exercise and are fit, still talk themselves out of exercising.
Health and Wellness 27
Will your diet lead to wellness? By Zephr Crenshaw
D
iet is defined as the customary amount and kind of food and drink taken in by a person from day to day. However, it is not normally thought of in such simple, broad terms. Typically when referring to diet, it is with a more narrow focus. The word, instead of referring to food eaten, has a connotation that leads to thoughts of limits, restrictions, loss of access and deprivation. When viewed from that perspective, is it any wonder people are not more interested in learning about diet and nutrition? What, when and how much we eat impacts us physically, said Carolyn Gaydos, clinical nutrition manager for Maryland General Hospital. “People need to think about their eating,” Gaydos said, “What, how and how often. What we eat can have a profound effect on how we feel and our energy, Gayles said. When feeling better, we perform better.” Many people do not address their diet, in any meaningful way, until confronted with a health issue. But this approach routinely leads to improper nutrition that can contribute to or cause medical problems. Gaydos said when looking at diet, especially with an eye to making it more nutritious, the food pyramid is a good place to start. Her first recommendation is to eat lots of fruits and vegetables
28 Health and Wellness
daily. She said studies show a lower risk of many types of diseases when plant based foods are eaten regularly and in sufficient quantities. Risk for diabetes, cancer, heart disease, stroke, obesity and Parkinson’s disease are all lowered. “Variety is helpful,” she said. “Different colors equals different types, so go for a variety of colors of natural food in the diet.” Several servings of whole grains are also important. A whole grain food is defined as foods that contains the bran, endosperm and germ of the grain in the same relative proportions as occurs in nature. Examples of whole grain are oatmeal, popcorn, brown rice, rye and barley. When trying to determine if a bread is really a whole grain, Gaydos suggested reading the package carefully to see if the first ingredient on the product list is whole wheat. Consuming lean protein is crucial. Gaydos recommends at least two servings a week be fish. She said the average healthy person should consume .4 grams of protein for every one pound of body weight. So, a person weighing 100 pounds should have 40 grams of lean protein. Interestingly enough, Gaydos said people should consume some fat each day, but stressed that it should be the right kind of fat. Omega-3 is a healthy fat in walnuts, flaxseed, soybeans and fish. There is also an Omega-6 found in corn or saffron oils, snack prod-
ucts and prepared foods. Gaydos said the problem with Omega-6 oil is that we over consume it. “We are getting too much of it,” she said. “The ratio is off.” Gaydos said ingesting large amounts of Omega-6 oil have been linked to inflammation in the joints and recommends curtailing consumption by eating less fried food, using other types of oils at home for cooking and eating fewer high-fat snack foods. She added that minimizing animal fat, a source of saturated fat, is a good idea. Reducing the amount of saturated fat consumed can also help people avoid disease. Getting calcium in your diet is essential and can come from sources other than milk. Calcium is found in leafy greens like broccoli and spinach, soy-based products, cheese, yogurt and sardines. There are also calcium-enriched food items that can be good sources of the mineral. Other diet recommendations from Gaydos are: * Twelve to 20 percent of a person’s daily calorie needs should come from protein. She said 1 gram of protein has 4 calories. So the 100 pound person, eating 40 grams of protein, should have 160 calories daily from protein and a daily total calorie intake between 800 and 1,280 calories a day. * It is important to “go easy” on the sugars. Limit the intake of simple sugars. These, found in soda and candy, are already processed and rapidly impacts blood glucose levels, causing swings that can lead to cravings.
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can lead to cravings. * Keep a record of everything you eat for a few days to become more aware of your food habits. * Moderation is an important part of a healthy diet. * Eat breakfast. Gaydos said studies have shown the effectiveness of breakfast. The first food of the day jump starts the metabolism, which is good for weight loss and overall health. * Planning ahead. A few meals a week makes it easier to stay on track with your diet changes and commitments. * If you include a convenience item in your daily intact, frozen dinner or something picked at the market deli counter, compensate for it by decreasing other meals throughout the day. * It is important to balance the correct amount of daily calories with activity. Gaydos encourages taking a lifestyle approach and said diet changes supported by planning stand the most chance for success. “Some environments are more supportive than other,” she said. “I recommend being an advocate for your own health. If you begin with what you are doing and make gradual changes, most people will see success. We have to give it time, but the positive benefits are reinforcing.”
Getting a guide to wellness By Zephyr Crenshaw
Life is about choices and decisions. People daily make choices about what to eat, whether to exercise or whether to stay up late to catch the last hour of a movie. There are many things that push them in the direction of accomplishing their goals and changing their lives, or keep them stuck where they are. What’s most interesting about these choices is often people know when their choice is derailing their dreams and stalling their lives, but can’t figure out how to break the cycle and live up to their potential. Sometimes they need help, not a therapist, or a caretaker, but someone to help them see when and where the mistakes are made and help them change. According to Lauren Muney, what people are looking for is a wellness coach. “A wellness coach is a person who assists another one in making changes using a method of inquiry,” Muney said. Muney is a certified physical fitness specialist, a certified health coach, wellness coach and owner of Physical Mind. She works with clients to help them uncover what is important to them, to set goals around the things they value and to move forward to accomplish their goals. “As long as it is goal oriented, it can be coached,” she said. Terri Holley is a certified professional life coach, trainer, speaker, wellness expert and owner of Momentum Health and Life Coach-
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ing. Holley said she got involved in life coaching as an outgrowth of her work as a health educator. Working as a part of a multi-disciplinary health team for very sick people, she was the person who sat down with patients to help uncover what worked best for them to move towards recovery. She found that her patients had all the support needed from their medical team and family, but were not adhering to their treatment plans. In looking for ways to change this, to assist her patients with the compliance needed for them to get better, she discovered life and wellness coaching methods. Holley describes coaching as “a profound level of support that helps people move from point A to point B. It really champions the person and takes a holistic approach.” Both Holley and Muney stress that wellness coaching is driven by values and this information is used to help clients changes the lens they are using to view their situation. The coaching then supports the journey, including holding clients accountable for what they say they want. Coaching, said Muney, starts with establishing a relationship of communication, because the process is sometimes about cheerleading and sometimes about asking the hard questions. The process, for her, starts with determining that she and the client actually want to spend some time talking. From there, Holley says she wants
Health and Wellness29
the client to dream a little bit, so she asks them to describe their dream day or week, defining this as their wellness vision. “I want them to resonate on what is possible,” she said. “Many people come from a scarcity mentality, picking and choosing and not looking at the possibilities.” Once the person sees their dream, coaches try to connect it to its deeper meaning, connecting what the client wants with what she or he values. “It becomes bigger than you are,” said Muney, speaking of the value connected vision. “I believe people are willing to work on things bigger than they are and that makes obstacles shrink.” Next coaches help clients set goals that are S.M.A.R.T.-specific, measurable, attainable, realistic and timely-and grounded in their core values. Then, Holley said, you want to build a structure around the goals, helping people identify how to motivate themselves to do the things necessary to accomplish them. The rest of the work between the coach and client is tracking the progress and the all important . “People love the accountability,” said Holley. “It’s not judgmental, but supportive. A coach will tell you the things you don’t want to hear to bring forth the best in you. It’s the client’s agenda and not ours.” Holley and Muney have a time limit on the coaching relationship, saying it is not for a lifetime, but for a short time. Both do not want to work with any client for more than a year, although after some time has past, both are willing to
30 Health and Wellness
work with clients again on a new issue or goal. Muney said her plan is to help people live on their own without anyone to help them. After three to six months, strategies for breaking down obstacles have been established and the process for establishing goals has been learned. “What I want is for us [coach and client] is to give them these wings so they can soar to this life that they’re wanting,” Holley said. “It can be powerful and move people to where they are wanting
Terri Holley is a certified professional life coach, trainer, speaker, wellness expert and owner of Momentum Health and Life Coaching
to be.” While coaching is beneficial to anyone interested in unlocking their full potential, both Holley and Muney say it is wonderful for young adults, 17 - 22 years old. “A lot of these kids are living the lives of their parents and not
really doing what is their passion,” Holley said. Holley and Muney have solid backgrounds in health, fitness and nutrition and both coach clients interested in weight loss and making long term life changes in that area. For both, this coaching can also include education related to nutrition and exercise. “Knowledge is power,” Muney said. “If a person is able to understand why it’s important, what water is doing in your body and how it benefits them, then they are not just following an empty rule, but why it is of benefit.” Muney believes having a reason other than someone said to do it helps clients stay on track. Wellness coaching is about change and making the transformations you need to in order to become the person you want to be. “It’s not a scary process,” said Muney. “Everybody thinks of changing, like there is no net underneath them. You have to go through the process [coaching/ change], but someone is helping you along the way, giving you the tools.” “It just helps them become more aware of themselves,” Holley said. “This is great stuff. It’s my little contribution to the world.” For more information on wellness coaching, the various coaching services available or to contact Holley or Muney, visit their websites at www.mhlcoaching.com and www.physicalmind.com.
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Health and Wellness 31
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