LiveSmart

winter

2013

| issue no. 4

NEW YEAR, NEW SALON, NEW YOU FAST-FOOD NUTRITION TIPS FOR YOGA BEGINNERS GET ON THE ROAD TO RECOVERY BY IDENTIFYING DEPRESSION CAN HUMAN GROWTH HORMONE CHEAT AGING? LITTLE CHANGES THAT MAKE A BIG DIFFERENCE

GETTING IN SHAPE

Fun fitness trends available in Bryan-College Station

4 6 10 14 12 GETTING IN SHAPE 20

KEEP YOUR POINSETTIA AFTER CHRISTMAS

CHRISTMAS TREE RECYCLING IN BRYAN-COLLEGE STATION

NEW COLLEGE STATION CENTER TO HELP PATIENTS WITH OVERALL WELLNESS

F E AT UR E

Fun fitness trends available in Bryan-College Station

MARTIAL ARTS PROVIDE OPTIONS TO GET FIT, LEARN SELF-DEFENSE

THE GROWING PROBLEM OF PEANUT ALLERGIES

TH R G TR S C S H TI B D P Th IN W TR 7.

LI 7.

B N LI 13 C FO C Ka 21

Teamwork helped Deirdra win an uphill battle.

After years of neglecting her health, Deirdra was diagnosed with high blood pressure by our ER team at Scott &White Healthcare. Her primary care doctor encouraged her to get in shape and helped monitor her progress along the way. With support and motivation from her care team, she eventually lost 125 pounds. Working toward a common goal, they helped Deirdra attain heights that once seemed out of reach. Learn more at workingasone.sw.org.

CELEBRITY style

NEW YEAR, NEW SALON,

NEW YOU I

t’s all about what’s NEW... so start 2014 LAURA ATKINSON with a salon that will help you find an WAGNER OWNER/CERTIFIED awesome new style. Look for a salon that REDKEN COLORIST AND MASTER STYLIST offers a complete range of services, the latest trends in spa pedicures, manicures, and luxurious spa treatments essential for creating a sense of relaxation and rejuvenation. The entire salon team should operate under the same philosophy, make every guest feel like a celebrity from the moment they walk in the door, to the moment they leave!

Each guest should start with a consultation with a salon professional. At that consultation, the professional will create a look that coincides with your hair type, face shape and skin tone, as well as your lifestyle and how you typically style your hair and care for your skin. Your hair is the best fashion accessory; when that looks amazing, so do you. Salons should teach the customer how to recreate their look and make sure they have the proper tools.

Salons that are teaching salons have to stay current and on the ‘cutting edge’. Their lead stylists are experts with the chemical background of color as well as a firm foundation in cutting and style. Be sure to look for a salon that goes above and beyond state board regulations. One way to find a salon that does this is to make sure that there isn’t an excess of hair left on the floor because hair should be swept after every guest. Your stylists should be using clean towels and capes on you for your services and all implements (tweezers, combs, brushes, etc.) should be sanitized.

To complete your journey for the new you, choose a salon that also offers a tranquil spa that includes full day spa packages, massages, professional hair removal and facials. Massages are an integral part of your wellness regimen, and massages customized to your specific needs should be performed in a place of tranquility away from the salon environment. Customized facials help restore the health of your skin. Facial and body sculpting treatments with micro-current technologies firm, tone and reverse the signs of aging. Aestheticians offer professional makeup application (featuring a professional line like Jane Iredale skin care) for clients interested in products that are good for the skin.

It is important that your routine be continued at home so be sure to use the cleansing and make up products that the salon professionals recommend for you!

A customer is what makes a business thrive, so those salons that truly put the clients’ needs first and care about catering to them is the one you will want to return to for their services.

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KEEP YOUR POINSETTIA AFTER CHRISTMAS

How to trick it into re-blooming next year

BY CHARLA ANTHONY SPECIAL TO THE EAGLE

F

or many people, a poinsettia for Christmas is just as necessary as a Christmas tree. Most potted poinsettias end up in the garbage after their bloom period is done. With patience and some special attention, it is possible to re-bloom a poinsettia. If you like a challenge, then this project is for you.

While there are numerous how-to re-bloom articles, my favorite is Doug Welsh’s in his Texas Garden Almanac. Just follow a recipe of easily remembered dates and he says, “with a bit of luck you can coax your poinsettia to re-bloom next Christmas.“ On New Year’s Day, apply a water-soluble fertilizer to the plant. Keep plant in bright natural light, watering to keep the soil moderately moist.

Continue fertilizing every two to three weeks and your poinsettia should remain colorful for many weeks.

In late March, fertilize every two to three weeks with a complete, balanced fertilizer. You should see plenty of new growth by Memorial Day. On July 4 you may prune or pinch back the poinsettia to keep the plant compact and full, but do not prune after Sept. 1. When pruning, you may see a white milky sap. The widespread belief that poinsettias are poisonous is a misconception, and may originate from the fact that the plant produces this white milky substance.

So far, the plant care is routine, but next comes the tricky part. Poinsettias are photoperiodic plants, meaning that they set buds and flower with long autumn nights. They are called “shortday plants” in the nursery trade. So, starting Oct. 1, the plant should be brought inside and must be kept in

complete darkness for 14 hours each night for eight to 10 weeks. You can place the plant in a completely dark room or cover it with a box.

During this time, light from an outside street light or a lamp can delay or entirely stop the re-flowering process. So, complete darkness is critical. The plant

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still needs six to eight hours of bright sunlight daily, regular watering and fertilization. Poinsettias require room temperatures between 60 and 70 degrees F. Temperatures outside of this range could also delay flowering. Once color is visible, it is not necessary to keep the poinsettia in complete darkness during the night. To re-bloom a poinsettia is an accomplishment. Following this schedule faithfully should give you a flowering poinsettia for the Christmas season. Let the poinsettia light up your holidays for years to come.

Native to Mexico, the poinsettia, Euphorbia pulcherrima, is named after Joel R. Poinsett, the first United States ambassador to Mexico. Since 1825, it has grown in popularity with over 70 million sold per year in the United States.

Charla Anthony is the horticulture program assistant at Texas A&M AgriLife Extension, Brazos County, 2619 Texas 21 W., Bryan, Texas 77803. She may be reached at gardening@theeagle.com.

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winter 2013 issue no. 4

|5

CHRISTMAS TREE L RECYCLING in Bryan-College Station

BY SHAUNA LEWIS THE EAGLE

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ocal residents can recycle their live Christmas trees – rather than trash them – to save on landfill space and to make use of a valuable resource.

Heather Qualls, the city of College Station’s recycling coordinator, said people should recycle their Christmas trees because it’s a way of using trees to their fullest potential. Recycling trees also reduces landfill space and saves on disposal costs, she said.

“Recycled trees are either composted or chipped and spread through (city) parks,” Qualls said. “The chips help alleviate soil compaction caused by foot traffic, reduce soil erosion and provide nutrients to the soil.”

College Station residents are encouraged to leave their Christmas trees at their curb by 8 a.m. on their regular scheduled brush/ bulky trash collection day, from Dec. 26 through Jan. 10.

For more information, call 979-764-3690 or visit www.cstx.gov.

Bryan residents can also put Christmas trees curbside on their regular brush/ bulky trash collection days (with no deadline). Trees dropped off curbside in Bryan are taken to the Brazos Valley Solid Waste Management Agency, Inc. (BVSWMA) Composting Facility, at 2988 Pleasant Hill Road in Bryan. For more information, call 979-209-5900 or visit www.bryantx.gov.

Christmas trees are also being accepted through Jan. 11 at the BVSWMA Composting Facility and the Twin Oaks Landfill, at 2690 State Highway 30 in Anderson. Both facilities are operated by BVSWMA, a non-profit local governmental corporation.

Business hours for the composting facility are 8 a.m. to 5 p.m. on weekdays and 7:30 a.m. to 3:30 p.m. on Saturdays. The landfill is open from 7 a.m. to 5 p.m. on weekdays and from 7 a.m. to 1 p.m. on Saturdays.

Christmas trees dropped off at both locations are turned into either mulch or mixed in with biosolids to create compost, said Micaela FarringtonAguilar, event specialist. Mulch or compost is sold in bags or in bulk at competitive rates.

For more information, including directions to either facility, visit www.twinoakslandfill.com, or call the Twin Oaks Landfill at 979-764-3832.

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FAST-FOOD NUTRITION How to eat healthy on the go

BY LINDA KAPUSNIAK SPECIAL TO THE EAGLE

W

e’ve all been there -- crunched for time and looking for something quick to eat, only to find ourselves staring at the fast-food board, contemplating our options. Despite our best intentions, busy mornings and hectic schedules make drive-through dining a part of life. But with the right stock of food in your car, and knowing where to order what, eating healthy at fast-food restaurants just became a cinch!

When it comes to breakfast, the morning drive through provides a great opportunity to start your day with a balanced, nutritious meal. Doing so will jump start your metabolism, and may even help you lose weight. In a recent study, when two groups ate the same amount of calories, those who ate more calories in the morning experienced a greater weight loss than those who ate fewer.

To reap the greatest benefits, you will need to keep 1-ounce boxes of raisins and Emerald’s 100-calorie pack almonds in your car. Adding healthy fats to a meal (almonds) helps prevent blood sugar spikes and will keep you full longer. Raisins not only count as a fruit serving, but their high potassium levels help control blood pressure. Keep a stock of Weight Watchers string cheese handy to grab as you leave the house. The additional protein will stabilize your blood sugar and give you longer-lasting energy.

Some healthy fast-food breakfast options include:

as balsamic, in the car for a calorie- and salt-free dressing.

chick-fil-a

chick-fil-a

multigRain oatmeal Calories Sat Fat Sodium Carb Fiber Protein

240 1 70 50 6 2 with almonds and string cheese 390 1.5 220 54 8 12

gRilled maRKet salad Calories Sat Fat Sodium Carb Fiber Protein

180

460

1.5 680 13 4 with Yogurt Parfait 3.5 795 66 4

mcdonald’s

Calories Sat Fat Sodium Carb Fiber Protein

3 800 32 5 Plus 1-ounce box of Raisins 340 3 800 54 6

34

mcdonald’s

egg White delight mcmuffin 250

25

santa fe salad With gRilled chicKen Calories Sat Fat Sodium Carb Fiber Protein

18

290

2.5

19

390

3

taco bell

fRuit toPPed YoguRt PaRfait Calories Sat Fat Sodium Carb Fiber Protein

190 1.5 100 33 0 7 With almonds and string cheese 340 2.5 100 37 2 17 Fast-food salads are a great way to boost your intake of fruits and vegetables, something we as a nation are lacking.

There is solid evidence that certain compounds found in fruits and vegetables have the ability to stop cancer cells from multiplying. Simply said, they are your warriors against disease. Preventatively speaking, you should look for every opportunity to strengthen your army. When choosing a salad, look for those with the least amount of salt and saturated fat.

Here are our top three picks for salads.

Keep a bottle of flavored vinegar, such

650 28 with almonds 650 32

7

9

27 31

Wendy’s

aPPle Pecan chicKen salad (1/2 siZe) Calories Sat Fat Sodium Carb Fiber Protein

340

440

4.5 710 28 with almonds 5 710 32

4

19

6

23

If French fries are your weakness, it’s important to know your fries! We’ve listed them in order from best to worst (based on all variables). Surprisingly, with all the hype around the lower-fat Satisfries, you might be surprised to find they don’t top our list:

mcdonald's (small fries) Calories Sat Fat Sodium

230 1.5 160

burger King satisfries (small) Calories Sat Fat Sodium

270 1.5 300

chick-fil-a

(small waffle potato fries) Calories Sat Fat Sodium

310 2.5 140

sonic (small fries)

Calories Sat Fat Sodium

220 2 220

dairy Queen fudge baR Calories Sat Fat Sodium

burger King

50 0 70

Calories Sat Fat Sodium

aPPle diPPeR and loW-fat caRamel

(small regular fries) 340 2.5 480

burger King

(small sweet potato fries) Calories Sat Fat Sodium

290 2.5 530

Wendy’s (small fries) Calories Sat Fat Sodium

310 3 330

Kfc

(small seasoned potato wedges) Calories Sat Fat Sodium

290 2.5 81 Fast-food restaurants can even satisfy a sweet tooth. Here are some dessert options that won’t break your calorie bank or wreak havoc on your cholesterol!

chick-fil-a

ice dReam cone Calories Sat Fat Sodium

160 2 200

mcdonald’s

Calories Sat Fat Sodium

100 0 35 For information on healthy dining at several local restaurants, log onto www. sjbestbets and scroll down to “Participating Restaurants.” Click on “Best Bets Menu” to find some great healthy options.

If you are looking for healthier meals when you travel, visit www.healthydiningfinder.

Type in your zip code, and your options will become available.

Linda Kapusniak is a registered and licensed dietitian and author of the book “A Restaurant Guide to Low Fat Dining in the Brazos Valley.” Kapusniak is also a nutrition counselor with the Brazos Valley Women’s Center.

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|9

NEW COLLEGE STATION CENTER

BY SHAUNA LEWIS THE EAGLE

to help patients with overall wellness

L

ocal patients who have to discontinue physical therapy too early because of factors such as insurance limits will soon have a place where they can transition to finish getting the help they need, College Station Medical Center officials said.

The College Station Medical Center (The Med) and Aerofit collaborated to create Aerofit Wellness, next to The Med on Longmire Drive, in south College Station. The 39,000 square foot wellness center is scheduled to open about Feb. 21. The facility’s fitness features will include gym equipment, two heated pools and a children’s fitness area. It will also contain hospital facilities, consisting of the orthopedic surgery practice; outpatient therapies: physical therapy, occupational therapy, speech therapy, cardiac rehabilitation and pulmonary rehabilitation; a continuous motion pool for advanced resistance therapy and a dedicated therapy area.

Hospital officials see the wellness center as a tool in patients’ continuum of care, with all services housed at one location, said Russell Mariott, The Med’s director of marketing and business development.

“Patients who have an injury or illness are able to see an orthopedic specialist for treatment, undergo outpatient therapy to regain mobility and function, then transition to wellness services at Aerofit to maintain

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their health and wellness across their lifetime,” Mariott said.

Tom Jackson, The Med CEO, proposed to have a wellness center on the hospital campus about five years ago, but one that was entirely owned and operated by The Med, said John Ford, the hospital’s director of therapy services. About two years later, hospital officials decided that The Med should partner with a business that knows about fitness, leading to about eight months to a year of working on a partnership, Ford said. The Med looked at other local gyms, but found a fit with Aerofit – a fitness company that had already been looking into having an additional facility in south College Station.

The concept of wellness is not new, Ford said. Besides fitness and nutrition, wellness also encompasses psychological, spiritual and emotional factors.

“The whole idea of wellness is different than just fitness,” Ford said. “The concept of wellness as a way of life was around in the 1970s.”

Aerofit President Larry Isham said the center could benefit a wide range of people, from “top-skilled athletes” to seniors dealing with a chronic illness. Ford expects many people who go to the wellness center to be patients who have been in the hospital and “are looking to get back on their feet” and

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finish rehabilitation, although anyone from the community can utilize services at the new facility.

“Between Medicare and all the other insurance companies that are starting to cap these types of services, people are leaving physical therapy much earlier,” Ford said, adding that many of those people are still needing some type of service to complete their rehabilitation.

Several don’t return to the physical ability they had before an injury, he said.

“After physical therapy, they’re left to kind of do it on their own,” Ford said, adding that they’re left to use fitness machines they don’t know how to use.

While patients are in physical therapy, an Aerofit personal trainer will come to meet them, Ford said. So once patients get to the Aerofit gym, they will already know their personal trainer and have a high comfort level.

Personal trainers will work closely with physical and occupational therapists, and patients completing physical therapy will be able to transition to Aerofit services to fulfill their continuing exercise needs as it relates to their rehabilitation, hospital officials said.

At both the physical therapy center and the Aerofit gym, Technogym workout equipment will be used, so information regarding workouts

can be shared between the two. People using Technogym equipment receive a Wellness Key, which is a USB-enabled device that is inserted into the equipment and tracks each person’s workout in the facility. The device allows for reporting and assessment of their progress, and also has the option of tracking activities outside the Aerofit facility with a built-in accelerometer, similar to a pedometer.

The Wellness Key allows individuals or their personal trainer to set wellness goals and workout goals based on the needs of each person. The data from the key is uploaded online to a “cloud,” where the individual or trainer can access their data and make adjustments to their workout plan based on their progress.

Physicians also have the option of prescribing a fitness routine for their patients, which can then be facilitated by Aerofit trainers, and

their compliance and progress can be tracked through the Wellness Key, Mariott said.

“The interesting part of this is the ability to share this information with the individual’s physician to monitor their progress and make adjustments based on their health needs,” Mariott said. “For example, a patient with diabetes may be prescribed a specific exercise regimen to help control their blood sugar. This plan could then be loaded into the Technogym system, where their progress would be tracked over time. The information could then be shared with the physician office to assess their compliance with the plan, how it has impacted their blood sugar, and to provide input on a future course of treatment.”

In the future, this technology could enable local employers to offer healthcare incentives based on fitness goals, measured by the Wellness Key, Ford said. He said many

employers are looking for a wellness program to help reduce health care and insurance costs.

Employees who are healthy use health care less, which benefits their employers, he noted.

Besides services for adults, Aerofit Wellness will also focus on children’s fitness, to get children active and combat childhood obesity.

A Kids Zone will include fitness equipment sized for children, exercise games and activities, a climbing wall and Xbox Kinect. The goal is to make fitness fun at an early age, Isham said.

Aerofit is also looking at educational games to engage children’s minds, in subjects such as math, science and grammar, Isham said.

For more information on Aerofit Wellness and Technogym, visit http://aerofitclubs. com/aerofitwellnessonlongmire and www. technogym.com.

winter 2013 issue no. 4

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GETTING IN SHAPE

Fun fitness trends available in Bryan-College Station

A

s the new year approaches, many are likely making fitness resolutions, and there are several workout trends that they can try to get in shape and keep from getting bored. A few of the latest trends include hot yoga, dance fusion and mud and obstacle races. There are several places in the Bryan-College Station area that offer these workouts. high-intensitY, inteRVal tRaining The Department of Health and Human Services recommends that healthy adults include aerobic exercise and strength training in their fitness plans. The department states that a fitness plan should include at least 150 minutes of moderate aerobic activity – or 75 minutes of vigorous aerobic activity – per week and strength training exercises at least twice per week.

Fitness trends have and always will change, said Cliff Latham, who owns Movement: America’s Fitness Expert in College Station.

“For the past several years we have seen a move toward larger groups, more intense workouts and more ‘wholistic’ workouts,” Latham said. “Crossfit and boot camps are an example of highintensity, interval training (or HIIT).”

Crossfit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists and hundreds of professional athletes around the world. Its aim is improving muscular strength, cardio-respiratory endurance and flexibility through a perpetually changing mix of aerobic exercise,

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the eagle • theeagle.com

BY HOLLI L. KOSTER SPECIAL THE EAGLE

gymnastics and Olympic weight lifting.

Fitness boot camps are a type of group physical training programs conducted by gyms, personal trainers and, sometimes, former military personnel. The programs are designed to build strength and fitness through a variety of intense group intervals over a one-hour period.

“Much research has proven that we actually get better health benefits and fitness results using HIIT protocols – harder work over a short period of time,” said Latham.

Gyms and private companies across Bryan-College Station offer fitness boot camps. Crossfit is offered by The Body Lab in College Station (thebodylab.net or 979-779-0710), Crossfit Aggieland (www.crossfitaggieland.com or 979-7036665), Movement (clifflatham.com or 979-575-4640) and others. fun fitness Another fitness trend, according to Latham, has been a “wholistic” approach to fitness, meaning a less intense, yet effective workout.

“Zumba is hot because it is fun,” said Latham. “You dance, and you get fit.”

Zumba is a dance fusion fitness class that integrates different types of Latin and African dance. Another fun workout, said Latham, is hot yoga – a strength training workout performed in a room with temperatures over 100 degrees and 100-percent humidity.

“It detoxes your body, and individuals sweat more than they ever have in their lives,” said Latham. “It is an amazing experience.”

Yoga practitioners create fitness by putting themselves into flexible stretches and movements,

The Redneck Run scheduled for Feb. 15, about 20 miles from College Station, will feature obstacles such as hay obstacles, carrying bags of feed, mud pits, creek crossings and log jumps. resulting in health, strength and flexibility.

To find Zumba fitness classes in Bryan-College Station, visit www.zumba.com. Hot yoga is offered in several locations, including Innovative Fitness/ College Station Yoga (collegestationyoga.com or 979-450-1027).

Relaxation and meditation If the fitness goal is increasing flexibility and strength or relaxation, practices in yoga, Tai Chi or pilates might be suitable choices.

“Yoga and Tai Chi are both proven to increase flexibility, range of motion and overall wellness, in terms of mind and body,” said Lisa Tauferner, owner of the Brazos Healing Center in College Station.

“Tai Chi is great for addressing inflammation, balance in older adults and MS (multiple sclerosis).”

Yoga involves breath control, simple meditation and the adoption of specific bodily postures, for health and relaxation. It can be gentle and restorative, focused on deep breathing and using blankets, blocks and twists to gently move the body and support the spine and other areas of the body. Hatha and Vinyasa styles of yoga can be more vigorous.

Tai Chi is a Chinese system of slow, meditative physical exercise designed for balance and health.

The Brazos Healing Center offers yoga and Tai Chi, as well as private classes in pilates,

a system of exercises using special apparatus, designed to improve physical strength, flexibility and posture and enhance mental awareness.

For more information, visit www.brazoshealing.com or call 979-402-3595.

Several other gyms throughout Bryan-College Station also offer yoga, tai chi and pilates. Studio Pilates Ltd. (www.studiopilatesltd.com or 979-5712105) is an option for private pilates classes. Dance Centre in College Station also offers yoga and pilates classes, as well as several dance classes, such as belly dance and cardio dance (www.dancecentrecs.com or 979-764-3187).

Mud runs and obstacle courses For individuals looking for a less expensive fitness option, running is also an option. A variety of imaginative races and fitness competitions benefitting countless organizations and causes are slated for early next year.

Among upcoming runs is the Redneck Run, a 5K trail run near College Station with natural and farm type obstacles, including creek crossings, mud pits, log jumps, rafting, hay bale obstacles, carrying bags of feed and many other redneck challenges. The event takes place Feb. 15. For more information, visit www.facebook.com/ RedneckRunTough or http://redneckrun.org.

For more upcoming racing events, visit www.active. com. For more information on running, visit www. collegestationrunning.com.

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winter 2013 issue no. 4

| 13

(Left Page)Jeff Dement is a martial art black belt and instructor at University of Sidekicks in College Station.

(Opposite, Far Right)The University of Sidekicks black belt instructor and fitness coach Jeff Dement holds up BJJ student Sara Gregory.

(Opposite, Left) Children as young as 3 years old can participate in University of Sidekicks’ Youth BJJ program.

MARTIAL ARTS PROVIDE OPTIONS W

BY HOLLI L. KOSTER SPECIAL THE EAGLE

to get fit, learn self-defense hether people want to improve their overall health and fitness, lose weight or simply boost their mood, martial or arts can help them reach their goals.

From improved balance and coordination, to dynamic flexibility of joints, muscles and ligaments and sheer power, experts say martial arts can provide many physical benefits, taking fitness goals to the next level.

Reaching fitness goals One of the most important exercise benefits associated with martial arts is an improvement in cardiovascular health, according to FitDay (www.fitday.com).

A weak cardiovascular system can cause shortness of breath, weakness, fatigue and in severe cases, a heart attack, according to FitDay. Walking, biking, swimming and martial arts improve the cardiovascular system by stressing the heart.

Martial arts can also help with weight loss. By participating in one hour of moderate intensity martial arts, a person can burn as much as 500 calories, according to FitDay. To be a good martial artist, a person must also have fast reflexes, according to FitDay. Research has found that by participating in martial arts, a person not only improves reflexes while performing the activity, but actually experiences faster reaction times during all activities of life.

Participation in martial arts can also boost muscle tone, which helps to prevent obesity and leads to potential weight loss. High levels of muscle mass lead to increased agility, preventing falls as a person ages. self defense In addition to a myriad of fitness benefits, martial arts can also give participants – young and old – the tools they need to defend themselves.

Renee Nolte, owner and head instructor for College Station-based University of

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Sidekicks, said instruction in martial arts such as Krav Maga, Brazilian Jiu Jitsu and Keysi Fighting Method can help participants learn to defend themselves against street crime.

“We offer self-defense classes, which relate to street crime, where you are required to address a violent threat from someone pulling a gun on you, holding you at gunpoint or putting a knife to your throat,” Nolte said.

The studio also offers sports martial arts and martial arts leadership classes; as well as mixed martial arts, a combination of several forms that has been popularized

by Ultimate Fighting Championship (UFC); concealed handgun; karate and other defense courses.

“A couple different systems address these kinds of close-range attacks,” Nolte said. “Krav Maga is a form of Israeli self defense in which you use all the elements around you for your protection and self defense. You use elbows, knees and head butts.”

Nolte said Krav Maga is a realitybased self-defense system and that courses work to fatigue the participant and put them under stress, with distraction and interference drills.

The Keysi Fight Method – from Spain – begins close in a participant’s face, where the person doesn’t have time to block or redirect an attack, Nolte said.

“It also helps you to address multiple attackers at once, using everything from your body to a cell phone or even a magazine.”

Brazilian Jiu Jitsu is a technique that forces participants to work from the ground, working on maneuvers to get out of a position such as a submission hold or choke hold, as well as maneuvers to push someone off them.

Bubba Bush, owner of Brazos Valley Mixed Martial Arts (BVMMA) and coach for Brazilian Jiu Jitsu and wrestling, said wrestling can help participants learn to control or put attackers into a position where they can overtake them.

“A small portion of what we do is train fighters for the ring,” Bush said. “We primarily teach to families and people interested in learning the art of Brazilian Jiu Jitsu.”

Bush said any fight can end up on the ground, and wrestling and Brazilian Jiu Jitsu can be beneficial and practical for people who are smaller in stature.

BVMMA teaches cardio kickboxing, MK karate, kickboxing and MMA, in addition to Brazilian Jiu Jitsu and wrestling.

For more information on University of Sidekicks, visit www.kravmagasidekicks.com or call 979-661-1560. For more information on BVMMA, visit bvmma.com or call 979492-6915. For those looking for a martial art form that does not require the use of weapons – though some individuals do train in weapons as well – American Taekwondo Association (ATA) classes are an option.

In ATA Martial Arts, practitioners use their bare hands and feet to protect themselves and during surprise attacks. Taekwondo classes teach moves and methods to protect, defend and attack an assailant, if needed, focusing on theory, mental control, vulnerabilities, defenses, blocks, body mechanics and theory.

The ATA and modifications With clearance from doctors, Michael and Miraflor Pak, co-owners of Pak’s ATA in College Station, said they are able to work with the ATA in order to modify Taekwondo classes for elderly participants and for those with injuries.

“Within the ATA, we can refer to other school owners for resources to change, adapt or modify movements,” Michael Pak said.

Before an individual begins a Taekwondo class, it is important for both the doctor and the participant to know and understand the movements done in class, said Miraflor Pak, who is also a physical therapist and personal trainer.

Many ATA studios in the Bryan-College Station area also work with children possessing special needs such as autism.

According to Autism Speaks, more than 1,000

independently owned and operated licensed ATA studios across the country are offering training specifically for children with autism spectrum disorders. Michael Pak said Taekwondo can have a positive impact on anyone who is willing and open to hard work and change, bringing improvements mentally and physically.

“Taekwondo will improve flexibility and work all muscle groups, if you do it correctly,” he said. “Form is important, and the results you get come down to the individual and the level of intensity.”

For more information on Pak’s ATA Martial Arts, visit www.paksma.com or call 979-2552228.

Choosing a studio When it comes to choosing a studio, instructor and form of martial art, local instructors recommend considering several factors, from the qualifications of the instructor to the benefits the participant hopes to see over time.

Bush said many people often make the mistake of staying out of martial arts because they think that they must be at a certain fitness level to begin – or they may have a misunderstanding of who benefits from martial arts.

“A very small portion of what we do is train fighters for the ring,” Bush said. “We offer classes for families and for people from 12 to 60 years old,” Brazilian Jiu Jitsu, Bush said, is easy on the joints and offers a core workout – often without participants even realizing they are working out.

“It isn’t like running or the elliptical,” he said.

“You become distracted by learning an art.”

Kickboxing offers an intense shoulder and back workout, as well as circular lateral movements of the legs. And karate exercises legs and hips with kicking exercises.

“Martial arts are not sports that offer a singular objective,” Bush said. “The objective is to improve day in and day out.” With Brazilian Jiu

Jitsu, Bush said instructors use a lineage system to communicate teaching credentials.

The teacher of an instructor lends legitimacy to the belt levels an instructor has received, he explained.

With ATA, Michael Pak said while tenets may be the same, instructor qualifications and customer experience can vary among different schools.

Pak said with ATA schools, it is important to look for instructor credentials, including belts and certificates on displays, which indicate the instructor’s belt level and experience.

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| 15

TIPS FOR yoga beginners METRO CREATIVE CONNECTION

T

hough it might once have been considered a trend, yoga has long since moved on from trendy territory to become a more widely accepted discipline that is practiced by millions for its positive impact on mental and physical health. Though yoga is an ancient practice, only recently has it become so popular in the western hemisphere, where Sports Marketing Surveys found that roughly 20 million Americans over the age of 18 practiced yoga in 2012.

That’s a considerable increase from just four years earlier, when just under 16 million Americans admitted to practicing yoga.

The growing popularity of yoga likely comes as no surprise to its many practitioners, who often credit yoga with relieving stress and improving overall fitness. In addition, yoga can also help alleviate chronic pain and, according to the Mayo Clinic, reduce risk factors for chronic conditions such as heart disease and

high blood pressure.

While yoga is beneficial in many ways, it’s important that men and women not mistake yoga for medical treatment.

Though yoga may be part of an individual’s treatment plan, it’s still necessary that men and women with medical conditions rely on their health care providers for treatment. For example, doctors may recommend yoga to individuals dealing with elevated stress levels, but doctors also may want their patients to take certain medications in order to lower those stress levels. Yoga on its own may be effective, but men and women should still seek professional medical treatment when dealing with health problems.

It’s also important that men and women beginning a yoga regimen not take it lightly. Though the atmosphere in a typical yoga studio tends to be serene, yoga is a physically demanding discipline, and those unprepared to deal with such demands often find themselves suffering from

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Core exercises becoming more popular

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itness-conscious men and women have no doubt noticed the growing popularity of core exercises. Core exercises are those that focus on the body’s core muscles, or those around the trunk and pelvis. These exercises are a focus of fitness center programs and have even been integrated into the workout regimens of professional athletes in all sports.

But those unfamiliar with core exercises might not understand why they have become so popular, or why they have proven so effective. The following are some of the reasons core exercises have become such a significant part of many training regimens.

Core exercises help improve balance and stability. Core exercises require the core muscles, including the abdominals, hips, lower back, and

pelvis, to work together. When muscles work together, the result is improved balance and stability, which helps athletes perform better and non-athletes better cope with the physical demands of everyday life.

Core exercises improve the appearance of abdominals. While it might not be the best reason to workout, physical appearance is a significant reason many people have such a strong commitment to exercise. Core exercises strengthen and tone the underlying muscles of the abdominals. When coupled with aerobic activity that burns abdominal fat, core exercises help turn flabby abdominals into the envy of fellow fitness enthusiasts.

Core exercises impact everyday life. Another reason many people commit to working their core

injuries. According to the American Academy of Orthopaedic Surgeons, injuries to the neck, shoulders, spine, legs, and knees are possible when practitioners of yoga do not exercise proper technique and caution. So it pays for beginners to heed the following warnings when beginning a yoga regimen.

Work with a professional. No matter how long your neighbor insists he or she has practiced yoga, it’s still best that you learn the discipline from a certified instructor. Your neighbor might know all of the poses, but an instructor with credentials can help men and women with preexisting medical conditions avoid poses that can exacerbate such conditions.

Novices might not know that certain poses can increase injury risk for sufferers of osteoporosis, spinal problems and high or low blood pressure.

When trying yoga for the first time, always work with a professional, making sure to discuss any preexisting medical conditions before your initial session.

Take things slowly. Its reputation as a calming discipline often gives beginners the mistaken impression that yoga is an easy discipline to grasp. However, it’s best for beginners to take things slowly before attempting to perform

difficult stretches and poses. Yoga is not a competition, so give yourself adequate time to learn proper breathing techniques and figure out ways to maintain your balance. Once you have mastered such techniques, you can then begin to try your hand at more advanced poses.

Warm up before each session. Men and women should warm up before beginning any exercise regimen, and yoga is no exception. Stiff, cold muscles can lead to serious injury whether you’re playing basketball or stretching into a yoga pose. Warm up your muscles with a few minutes of light cardiovascular exercise before beginning a yoga session to reduce your risk of muscle tears or pain when you start stretching or posing.

Dress appropriately. Flexibility is essential when practicing yoga, so make sure your clothing is not restrictive. Women can buy pants made specifically for yoga that stretch easily, making it easier to perform various poses and stretches. Men may also be able to find pants made specifically for yoga, but if not, athletic shorts or track pants can work just as well.

Stop if you feel any physical problems. It is not uncommon, especially for beginners, to experience feelings of dizziness or feel as if your body is becoming overheated during yoga.

METRO CREATIVE CONNECTION muscles is the impact such activity has on everyday life. Core exercises help improve posture, which can reduce, if not eliminate, lower back pain and other muscle injuries. Eliminating that pain can greatly improve quality of life. In addition, core exercises can make it easier to excel in sports such as golf, a benefit that, to golfers, is worth its weight in gold.

Core exercises are free. Core exercises can be done without any costly machinery, and men and women can do them at home without having to pay for a monthly gym membership. However, it helps to get some instruction before beginning a core exercise regimen, as the exercises are not easy and the risk of injury is high for the inexperienced who don’t have anyone to show them what to do.

In such instances, stop immediately, as yoga is supposed to be a pain-free discipline. Ask the instructor for help the moment you start to feel faint, dizzy, overheated, or injured. Physical problems during yoga may be a byproduct of dehydration, so be sure to begin your session fully hydrated and remain so throughout your workout.

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Get on the road to recovery by

IDENTIFYING DEPRESSION

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any different genes may act in combination to cause a mood disorder. In 2011, a British team isolated a gene that appears to be prevalent in families in which multiple members suffer from depression. The chromosome, 3p25-26, was found in more than 800 families with recurrent depression.

External factors also can play a role in the onset of depression.

According to the CDC, certain groups are more likely to meet criteria for depression than others. These include women, people ages 4564, African-Americans, Hispanics, and people with less than a high school education.

There are unique symptoms associated with depression. Not every person with this mood disorder will exhibit each and every symptom, but the following symptoms appearing together is often an indicator of depression: • feelings of sadness and loss • feelings of irritability • loss of pleasure in usually enjoyed activities • changes in sleeping patterns, such as insomnia or sleeping too much • difficulty concentrating • frequent headaches • noticeable lack of motivation • anxiety and panic attacks • withdrawal from friends and family • inability to make decisions

• recurring thoughts of suicide or self-harm People exhibiting symptoms of depression should first reach out to their primary care physicians, who can begin a preliminary diagnosis and look for symptoms indicative of depression.

A doctor also can perform blood work to rule out other conditions that may be contributing to problems with mood, such as hormonal changes or illnesses.

Some doctors may refer patients to a mental health professional who is much more

METRO CREATIVE CONNECTION

qualified to treat mood disorders. A mental health professional will likely conduct an interview with the patient and pay considerable attention to the patient’s medical history.

Gaining a stronger grasp of a patient’s symptoms enables doctors to prescribe the most effective courses of treatment.

Treatments range from medication to talk therapy to cognitive-behavioral therapy. Those who do not respond to more conventional treatments can discuss further options with their doctors.

Patients who are prescribed an antidepressant medication should expect several weeks to pass before the medication is fully effective.

Antidepressants are not universally effective, and people being treated for depression or another mood disorder should not grow discouraged if one course of treatment is ineffective. Many treatment options are available to people with mood disorders.

Those who think they may be suffering from depression should first remember that they are not alone. Millions of people have depression at points in their lives or may experience recurrences of the condition. Visiting a doctor promptly can help sufferers of mood disorders address their conditions more quickly.

Nearly everyone feels down at one point or another. But when feelings of sadness stretch on and are accompanied by other symptoms, normal sadness might have given way to depression.

The Centers for Disease Control and Prevention estimate depression affects one in 10 American adults at different levels, while Statistics Canada says around 5 percent of Canadians have reported symptoms that meet the criteria for a mood disorder, including depression.

Many sufferers of depression believe it is a personal weakness and something they should be able to control, but mood disorders are recognized mental illnesses that say nothing about a person’s strength of character. Often brought on unexpectedly, mood disorders like depression cannot be traced to a single root cause. Many within the medical community believe depression is genetic, and oftentimes doctors treating patients for depression discover a history of depression among their patients’ immediate family members.

Can human growth hormone cheat aging?

METRO CREATIVE CONNECTION

levels decrease. In certain instances, doctors will prescribe HGH to treat children’s growth disorders or deficiencies in adults. However, some patients seek it for improved vitality or as an anabolic agent to improve athletic performance.

Many people view HGH as the fountain of youth because it can help diminish wrinkles and the physical Several people use human growth hormone to lose weight and prevent the physical effects off aging.

H

uman growth hormone performs a number of biological functions and is in abundance when children and adolescents are growing. But HGH has recently become a coveted cosmetic supplement designed to improve metabolism, fend off weight gain and restore the vigor of youth. The off-label use of HGH has resulted in a multi-billion dollar industry but not without significant controversy.

HGH, also known as somatotropin or somatropin, is a natural substance excreted by the pituitary gland in the brain. It stimulates growth and cell reproduction and regeneration. As a person ages, his or her HGH

signs of aging while improving energy levels and helping fight depression. But while HGH has its upside, there is still much to be learned about this complicated hormone.

Several small clinical studies have looked at HGH in the injectable form. Many tout the efficacy of the hormone in growing muscles and bone, improving skin, ramping up sexual drive, and helping with weight loss. According to Stuart Weinerman, M.D., Division of Endocrinology at North Shore/Long Island Jewish Hospital, and Assistant Professor of Medicine at Hofstra/North Shore LIJ School of Medicine, the largest review of trials with HGH demonstrate that long-term use of growth hormone caused an average 2.3 kilogram (about 5 lbs) loss of weight, 2.6 kg (5.6 lbs) loss of fat, 1.4 kg (3 lbs) increase in lean body mass and no consistent change in bone density. Patients

using HGH tend to feel better, too, as seen in quality of life scores. But these benefits often come at a cost.

One significant disadvantage of HGH injections is that they are very expensive. Over the course of a year, men and women receiving HGH injections can expect to pay thousands of dollars for those injections, particularly if they are not covered by insurance.

Injections also can only be given by a licensed medical practitioner, requiring multiple trips to the doctor during the course of therapy.

Another pitfall of injectable HGH is that it is an artificial source of the hormone. When the body becomes accustomed to receiving HGH from an external source, the pituitary gland may decrease the natural production of HGH. Should a person cease therapy, he or she may find that they are now deficient in the hormone.

The Mayo Clinic says that HGH isn’t the magical answer for staving off aging. The organization warns that there is little evidence that taking HGH supplements provides any measurable benefit for healthy individuals and it may actually result in side effects that are unhealthy. These can include carpal tunnel syndrome, swelling in the arms and legs, joint pain, muscle pain, and enlargement of breast tissue in men. HGH also may contribute to conditions such as diabetes and heart disease.

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winter 2013 issue no. 4

| 19

The growing problem of

PEANUT ALLERGIES

The number of children with peanut allergies has grown considerably in the last 10-15 years. METRO CREATIVE CONNECTION

P

arents tend to be quite familiar with food allergies. In an effort to protect youngsters, schools have begun to crack down more regularly on foods that tend to cause allergic reactions, often placing restrictions on what children can bring in for lunches or snacks.

Parents and children who grew up around peanut and tree nut allergies are quite familiar with what triggers allergic reactions associated with such foods, and the potential side effects of consuming these foods. But those who are less experienced with food allergies may not know what to expect.

According to the Mayo Clinic, being allergic to nuts us one of the more common food allergies, especially among children. Many people who are allergic to peanuts are also allergic to other tree nuts, including walnuts, almonds and pecans.

As with any allergen, reactions vary from person to person. Some may experience mild symptoms, such as light rashes or swelling, while others may have severe reactions, including anaphylactic shock, which is characterized by shortness of breath, a severe drop in blood pressure, constriction of airways, and potential heart failure. According to Spire Health Partners, more than 3 million people in the United States have a nut allergy, and one-third of them will suffer from a severe symptom if they ingest nuts.

A peanut allergy occurs when your body mistakenly identifies peanut proteins as something that can be harmful. Just as your body might fight a cold, it releases chemicals from the immune system to fight off the peanut

20 |

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invader. The number of kids with peanut allergies has been increasing over the last 10-15 years, doubling in the last half-decade alone. It isn’t known why some people are prone to nut allergies while others are not. However, Michael C. Young, M.D., Assistant Clinical Professor of Pediatrics at Harvard Medical School and a practicing pediatrician at Children’s Hospital, has a few ideas. Nursing mothers and very young children are eating more peanuts, particularly in the form of peanut butter, than ever before, something that Young feels could be causing a higher incidence rate of peanut allergies. Young also theorizes that better hygiene may play a role, suggesting that because children have fewer infections (due to improved hygiene and routine immunizations), their immune systems are more likely to target other things, such as foods and environmental factors, resulting in allergies.

Although peanut allergies are prevalent and can be dangerous, there is no reason to act rashly. Young notes that approximately 20 percent of children will outgrow their peanut allergies by the age of 6, and he advises that it is worth having a child retested as they get older to gauge if there have been any changes in the status of the peanut allergy.

When dealing with peanut allergies, it is important to separate myths from facts.

Direct contact is the most common cause of a reaction. This results from eating peanuts or foods that contain peanuts. Crosscontamination, which occurs when peanuts unintentionally come into contact with other foods, is another common cause.

Some people can have a reaction by touching

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peanuts with their skin. A rash may occur, but a very dangerous reaction will not result unless the peanuts enter the mouth or come into contact with the nose or eyes.

An allergic reaction can occur from inhalation of peanut dust, such as peanut flour or ground shells during processing. Aerosol cooking sprays that contain peanut oil also can produce a reaction. It is important to note that the smell of peanuts will not induce an allergic reaction.

Mount Sinai School of Medicine in New York found that peanut proteins can be detected in some people’s saliva after eating peanuts. A kiss could transfer some of the peanut allergens to another person.

Sometimes an allergy is not really an allergy, but rather an intolerance to a certain food. A food intolerance does not involve the immune system. A person with a food intolerance can eat small amounts of the food with only mild symptoms, such as indigestion, rather than a severe reaction with a true allergy.

While being diligent in reading food labels and asking what ingredients are in prepared foods at restaurants is key for people with peanut allergies, so is avoiding potential skin contact.

This means thoroughly washing areas where peanuts or peanut butter may have been and ensuring other children wash up after lunch.

Peanut allergies are foremost on the minds of parents and educators. Understanding what is involved in a peanut allergy can help everyone make informed decisions about protecting youngsters.

GET THE FACTS ON

METRO CREATIVE CONNECTION

stomach bugs to feel better fast

F

ew things can prove more painful or inconvenient than stomach bugs. Digestive tract illnesses can cause persons to spend many hours of the day running to restrooms while confining others to the house for extended periods of time. Though often temporary, stomach bugs can last several days to more than a week and they may lead to more dire situations if not properly treated.

causes

Stomach bugs are known as gastroenteritis, a condition characterized by an inflamed and irritated stomach and intestines. The Mayo Clinic says people are most likely to contract gastroenteritis after eating contaminated foods or drinking contaminated water.

Sharing items, like utensils, with someone who is infected is another way to contract gastroenteritis.

Viral gastroenteritis is caused by a virus that enters the body. However, bacteria and parasites also are responsible for stomach bug outbreaks. Viruses that trigger gastroenteritis include adenoviruses, rotaviruses, calciviruses, astroviruses, and noroviruses.

Bacteria that can cause gastroenteritis include E. coli, salmonella, campylobacter, and shingella.

sYmPtoms

Stomach bugs often strike suddenly. Sufferers may experience queasiness or nausea and a loss of appetite.

Pain or bloating in the stomach also may occur.

Vomiting and diarrhea often cause many people to suspect something is wrong, and some stomach conditions are also accompanied by fever, achiness and lethargy.

tReatment

Many people opt for a wait-and-see approach when struck with stomach bugs. Gastroenteritis often heals on its own. Some refer to it as a “24-hour-bug” and find that once the stomach has been purged clean,

the offender no longer wreaks havoc on the body. But stomach bugs can be more persistent as well. Sufferers should visit a doctor if vomiting or diarrhea last more than a few days. Doctors may take a stool sample to determine what’s behind the bug. In the event of a bacterial infection, an antibiotic may be needed to clear up the infection. Visiting a doctor when stomach problems persist is also beneficial because he or she may be able to rule out certain conditions, such as colitis, ulcers or Crohn’s disease.

helPful hints

When a stomach bug strikes, it is best to refrain from eating, especially when vomiting regularly. Stick to clear broths and liquids, which are easy on the digestive system, while the stomach is irritated. Once vomiting has subsided, sufferers should opt for a bland diet. When plagued by diarrhea, the BRAT diet is adviseable. This acronym stands for Bananas, Rice, Applesauce, and Toast. These foods can help bind a person and are relatively easy to digest.

Because a stomach bug often leads to dehydration, drink plenty of fluids. To restore salt and electrolyte balances, sports drinks are adviseable for adults, while a beverage like Pedialyte is best for children and the elderly.

When symptoms begin to subside, sufferers can gradually add foods back into their diets. But men and women should avoid particularly spicy or heavy foods until they are convinced that they have fully recovered.

Many people are tempted to turn to an antidiarrheal medication at the first sign of a stomach bug. However, the side effects of gastroenteritis are the body’s method of ridding itself from whatever has brought on symptoms. Failure to let nature run its course could result in a rebound of symptoms or a longer-lasting sickness.

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Matthews DENTAL GROUP

To avoid suffering from stomach bugs, men and women should consider the following tips.

Frequently wash your hands when preparing food and thoroughly cook foods, particularly meats, poultry and eggs, to reduce potential exposure to bacteria.

E. coli may be present on some fresh produce, so wash produce carefully before consumption.

Consider taking a probiotic supplement to increase the amount of good bacteria in your digestive tract.

Yogurt also contains live cultures that are good at maintaining digestive health.

Avoid contact with people who claim to have the stomach flu.

Promptly consult a doctor if symptoms do not go away or if you have a high fever or blood in your stool.

This may indicate a different illness.

Stomach bugs are never enjoyable, but there are ways to manage the symptoms and get back on the road to recovery.

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1729 Briarcrest, Bryan, Texas 77802 Publisher, Crystal Dupré Director of Sales and Marketing, Ron Prince Display Advertising Manager, Joanne R. Patranella 979.731.4719  joanne.patranella@theeagle.com Creative Services Manager, Jim Bob McKown 979.731.4706  jimbob@theeagle.com Special Projects Editor, Shauna Lewis 979.731.4704  shauna.lewis@theeagle.com

Next publication: Thursday, Mar. 27, 2014

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Advertising Deadline: Thursday, Feb. 20, 2014

Publication Designer, Courtney Lewellen For questions or comments, please call: 979.731.4738

To get your advertisement in Bryan-College Station’s most distributed health and lifestyles magazine, e-mail livesmart@theeagle.com or call 979.731.4738

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The nutritive power of apples METRO CREATIVE CONNECTION

Whether gala, golden delicious, granny Smith or braeburn, apples make for a nutritious snack.

W

ho has not heard the old adage, “an apple a day keeps the doctor away”?

It may seem unlikely that one fruit could be so effective at maintaining good health, but apples really are a super food.

Apples are a member of the Rose family and are related to pears, peaches, apricots and plums. Though considered a fall fruit, apples can be enjoyed yearround thanks to commercial food production and importing.

Apart from being sweet, sometimes sour and refreshingly crisp, apples pack a number of nutritional benefits. Research has shown that apples can help to reduce a person’s risk of heart disease and help those with diabetes. In addition, apples can help fight cancer and prevent dental problems.

According to new information from long-running studies published in the British Medical Journal, eating at least two servings a week of whole fruit, particularly apples, blueberries or grapes, reduces a person’s risk for type 2 diabetes by around 23 percent.

Apples are high in many antioxidants and, as a result, this makes them especially valuable at fighting illness. For example, the disease-fighting compounds in antioxidants have been shown to reduce the risk of certain cancers by neutralizing free radicals.

Apples also are very high in fiber. Fiber is needed to help a person feel full and can also regulate digestive

function. Fiber also can help reduce cholesterol by preventing the buildup of cholesterol-causing plaques in the blood vessels, improving cardiovascular function and possibly reducing risk of a stroke as a result.

In addition to working their magic inside of the body, apples can have a noticeable impact on physical appearance as well. Apples are sometimes referred to as “nature’s toothbrushes” because they can brighten and clean the teeth. The crisp, abrasive texture stimulates the gums and removes debris from the teeth. What’s more, the natural mild acidity of apples helps to stimulate saliva production that can rinse away germs that lead to plaque.

An apple weighs in at under 100 calories per serving, making them a low-fat and ideal snack any time of the day. Because they are low in calories and full of fiber, apples can help men and women maintain a healthy weight.

Because apples can be plagued by insects and parasites, some growers repeatedly spray the trees with pesticides. It is adviseable to buy organic apples to avoid many of the pesticide dangers and to be able to safely eat the apples raw.

There are more than 7,000 varieties of apples on the market today. With such variety, availability and health benefits, apples make a convenient and nutritious snack.

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LITTLE CHANGES THAT MAKE A BIG DIFFERENCE

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Simply Stylish Nancy Pride

e all have good intentions of losing weight, exercising, taking more care with our skin care and makeup, or dressing better. Then reality sets in and it all seems overwhelming; we end up giving up. If we start out with small changes, it can lead to completion of bigger goals.

All make up looks better on healthy, well-conditioned skin. There are a multitude of products, all very good, that can improve skin. However, the number one product in my opinion is a chemical exfoliator that loosens the “cellular glue” holding dead skin cells together. If you have ten very effective products and you apply them to skin that has not been exfoliated, you are affecting the old dead skin cells that will soon drop off with all your newly applied products.

Instead, if the dead skin cells have been exfoliated, the products go directly to the new skin cells that can be enhanced.

The second most important skin care product is the correct moisturizer for your skin type. Lack of moisture makes the skin look lifeless and increases fine lines. Choose a moisturizer with the most technologically advanced ingredients possible. The moisturizer should penetrate the top layer of skin to hydrate the new cells. Some ingredients such as peptides stimulate the skin to repair itself. Older formulations may feel smooth or slippery, but they merely sit on top of the skin. Use a daytime moisturizer with sunscreen if your foundation doesn’t have sunscreen.

Foundation is the third important product for healthy skin. It serves as a protective barrier to environmental damage. Foundation can protect from sun damage, add moisture, and provide light diffusers that create a smooth, even skin tone. These three products provide results relatively quickly. Once you feel successful, add additional products to reach your ultimate goals.

Few people can create a whole new wardrobe at once.

Begin with basic pieces; a wardrobe increases exponentially as new pieces are added. Choose a basic color. (I recommend black because so many accessories are available.)

Choose a tank, a pant, and a skirt all out of the same fabric and color. Jackets, jewelry, handbags, and other accessories then can create a casual look or a dressy look. Be sure to buy the best quality basic pieces you can afford because they will receive the most wear.

Most women forget the effect their bra has on their overall look. The wrong-sized bra can make an expensive garment look ill-fitted. Blouses gape or a larger than needed top is chosen. In addition, the wrong-sized bra makes the wearer uncomfortable and, far too often, grouchy.

If you want to make changes to your appearance, start with a few changes in each category. Experience success and then add additional changes to reach your goal.

Nancy Pride owns Morgan Fitzgerald’s and Merle Norman.www.fitzyou.com

winter 2013 issue no. 4

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