APRIL 2013
HEALTH CARE DIRECTORY2013
Part 2
HEALTH INSURANCE
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teleNurse* is a free telephone service provided by Fonemed and sponsored by Argus Health. A call to teleNurse does not replace 911 that is always the ďŹ rst number you should call in emergency situations. Argus Health is the trading name for Somers Isles Insurance Company (registered with the Bermuda Monetary Authority as a general insurer and licensed as a health insurer by the Bermuda Health Council)
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HEALTHCARE DIRECTORY A SPECIAL ADVERTISING SUPPLEMENT OF THE BERMUDA SUN APRIL 12, 2013 PAGE 1
Why men need a healthier attitude This edition of the Bermuda Sun’s ‘Healthcare Directory’ is all about men. The male of the species is known for being stubborn when it comes to seeking medical advice and attention. In this supplement we hope to raise awareness of men’s health issues and to encourage them to be more proactive in staying fit and well. ■
BY BRENDA DALE Argus Group
It is a well-documented fact that women on average live five to ten years longer than men. Scientists attribute this partly to crucial genetic and biological differences between the sexes; for example men typically develop cardiovascular disease at an earlier age than women. This is the leading cause
of death in Bermuda and around the world. A recent study published in the Journal of Health and Social Behavior (Macho Men and Preventative Health Care, Kristen W. Springer) revealed that men’s lower level of preventative healthcare adoption is a key driver in their shorter lifespan. Stereotypical notions of masculinity mean that men are less likely to proactively watch what they eat, maintain a healthy work/life balance, and seek a doctor’s help and support. Men often focus on exercise and muscle-building when it comes to looking after their health, and that means other vital aspects of wellness such as nutrition, stress control and medical concerns are marginalized. At Argus, we promote an ethos of ‘total wellness’ as ■ PHOTO SUPPLIED
See MEN’S HEALTH, page 2
EXERCISE: Try to maintain a healthy work/life balance.
Inside this supplement Why men sometimes neglect their health, by the Argus Group Pages 1-2 Men’s nutrition and monitoring your health, by the Bermuda Dietitians Association Pages 2-3 How household chores can keep you fit Page 4 Alcohol Awareness Month — alcohol dependence, and where to go for help Page 5 Underage drinking in Bermuda Pages 5-6 Bust that beer belly! Page 8 Bodybuilding — a balance of food, fitness and well-being Pages 9, 10 and 11 Prostate Cancer Awareness Month — why men over-40 need prostate checks Page 12
Bermuda Sun 19 Elliott Street, Hamilton, Bermuda HM 10 Tel 295-3902 Fax 292-5597 E-mail feedback@bermudasun.bm This special supplement is produced and published by Bermuda Sun Limited and printed in Bermuda by Island Press Limited.
Publisher Randy French President Lisa Beauchamp Editorial Amanda Dale Layout Amanda Dale Advertising Sales Carlita Burgess (Deputy Advertising Manager), Olga French, Diane Gilbert, Claire James Creative Services Christina White, Colby Medeiros, Bakari Smith Circulation & Distribution Nick Tavares
Eating well — The School Nutrition Champions contest winners Pages 13, 14 and 16 An alternative approach — holistic therapies at My Sereni-Tea Pages 15-16 Dental care — how to look after your teeth Page 16
The Bermuda Sun publishes twice weekly and is a subsidiary of MediaHouse Limited. We are members of the Inland Press Association, International Newspaper Marketing Association and the Newspaper Association of America. We are located at: 19 Elliott Street, Hamilton HM 10; P.O. Box HM 1241, Hamilton HM FX Tel: 295-3902 Fax: 292-5597. Visit our website: www.bermudasun.bm
2 ■ APRIL 12, 2013
HEALTHCARE DIRECTORY: A SPECIAL ADVERTISING SUPPLEMENT
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Nutrition: Watch what you eat and drink BY TONY WARD Bermuda Dietitians Association
Most of the major chronic diseases that plague western society occur at higher rates in men than in women. Men are more likely to have unhealthy lifestyles, to drink too much alcohol, smoke tobacco and to eat a less healthy diet. Circulatory disorders (including heart disease), diabetes, alcoholism, duodenal ulcers and lung cancer all occur more frequently in men. Women have significantly higher rates of eating and depressive disorders, and connective tissue disease. But women live several years longer than men in most countries. Men tend not to go to their physician as often as they should, and therefore they don’t monitor their health in earlier life. Nutritional-related diseases can be silent killers and if we don’t get checked regularly then they can creep up on us. For example, a guy in
MEN’S HEALTH Continued from page 1 we believe it is important that people take a holistic approach to looking after their health and that of their family. This means that every area of their lifestyle is designed with their wellbeing in mind, eg. what they eat, how much alcohol they drink, the dangers of smoking, how much credit card debt they have, whether they regularly work long hours, and how much sleep they get, etc. A total wellness approach includes managing one’s medical health. I recommend men avoid trying to be macho by living with lingering symptoms, regardless how small the impact. A recurring headache, a rash, or just feeling a ‘bit off’ could signal a larger problem which, if treated
■ PHOTO SUPPLIED
BALANCED DIET: Follow the Bermuda EatWell guidelines, with lots of fruit and vegetables. his twenties may develop high cholesterol but not get checked and therefore
be unaware. Then, when he hits his thirties, he may develop high blood pressure
and still be unaware. When
early, may be preventable. When it comes to diet, men have different dietary needs to women due to the hormone levels present in their bodies, and less body fat and leaner muscle tissue than women. With this in mind, a man will need more calories than a woman with the same activity level, so it is important to eat accordingly.
and low-fat dairy options. Also drink water frequently. Portion control of each food group is also important in maintaining a balanced diet. Men should also be taking a balanced, measured approach to exercising. Extreme challenges like marathons, Ironman triathlons and adventure vacationing have become more popular in recent years. This is positive in that people are becoming more interested in keeping fit and finding inspiring ways to do so, but if you don’t properly train and pace yourself, you could end up doing more harm than good. Gradually develop your form and strength with a weekly exercise routine that combines cardiovascular activities such as running, walking, swimming, cycling or rowing, with resistance work like weight training or a toning class at
the gym. It is important to keep challenging yourself once you have developed a regimen by increasing the distance, weights or frequency so that you are constantly improving your physical health. Healthy living can prevent some of the leading causes of death for men. Even the smallest change, like cutting down on those hamburgers or getting away from your desk and going to the gym more often, can help put you on the path to a longer, healthier life. Don’t be too proud to be smart about your health. ■
Activity This isn’t an excuse to make unhealthy choices, as quality matters as much as quantity. Everything you consume should have substantial nutritional value so you can reap the benefits in terms of physical and mental agility. Aim to eat the recommended five portions of fruit and vegetables a day. Limit foods with added fats, sugar or salt; and choose lean protein, wholegrains
See NUTRITION, page 3
BRENDA DALE, MPA, is an assistant vice president and project manager at the Argus Group. Ms Dale manages the Wellness Programme and was previously a health promotion coordinator for Government. For more information see www.argus.bm
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HEALTHCARE DIRECTORY: A SPECIAL ADVERTISING SUPPLEMENT
NUTRITION
cent of men with diabetes. Getting regularly checked for diabetes will help to prevent these problems from materializing. Preventing diabetes by maintaining a healthy weight and lifestyle can be achieved by following the Bermuda EatWell guidelines.
Continued from page 2 he is into his forties he can then develop high blood sugars but remain oblivious due to not getting screened by his physician. Therefore, by the time he is in his fifties, he has a cocktail of conditions that can be fatal. This shows the consequences of what could happen to you if you do not monitor your health. Women, in contrast, tend to be more in touch with their health as they make more doctors’ visits regarding pregnancies, contraception and other femalespecific issues, which can result in an improvement in general health outcomes.
Diabetes Diabetes increases the risk of blindness, heart disease, kidney disease and nerve damage. Also, for men, it can cause erectile dysfunction. This occurs in 35-75 per
Obesity Obesity is a major risk factor for other chronic diseases such as diabetes, heart disease, back and joint pain. Maintaining a healthy weight helps to prevent the above conditions, and so it is important to check if you are a healthy weight/size. Your BMI (Body mass index) should be between 18-25 and the waist circumference for men, under-40 inches. Maintaining a healthy diet and plenty of exercise (30 minutes per day) can help to maintain a healthy weight.
Heart disease Regular monitoring of blood lipids/cholesterol is important to prevent heart disease. It is a silent killer and it could be too late before you realize you have it. Dietary interventions such as eating whole grains, reducing saturated fat and eating oily fish three times a week can all help to reduce cholesterol. Also, eat lots of fruit and vegetables, which are low in fat and calories.
Prostate cancer Prostate cancer is mainly found in older men. Nearly eight per cent of men are estimated to develop it between their 50th and 70th birthdays. Lycopene is thought to help prevent prostate cancer due to its antioxidant effect, however research is inconclusive as there is insufficient evidence proving lycopene’s benefits. It is found in red fruits and vegetables, such as tomatoes.
APRIL 12, 2013 ■ 3
To achieve a healthy diet we recommend at least five portions of fruit and vegetables a day, to give you the vitamins and antioxidants you need to stay healthy. All of the above conditions can be prevented or controlled if you follow a healthy and balanced diet. Eat plenty of fruit and vegetables, whole grains, lean meats and plant-based proteins, and take daily exercise and plenty of water. The EatWell Bermuda guidelines can help to guide you as to how much of each food group should be consumed. This is a practical guide to help you portion the different food groups. But the most important thing is to get regular check-ups by your doctor to ensure you are on the right track. You can find the Bermuda EatWell guidelines and EatWell Plate at www.eatwellbermuda.org. ■
TONY WARD, RD, is a clinical dietitian with the Bermuda Hospitals Board.
4 ■ APRIL 12, 2013
HEALTHCARE DIRECTORY: A SPECIAL ADVERTISING SUPPLEMENT
THE BERMUDA SUN
How to stay healthy around the home BY MICHELE SMITH OBM International
You would think the rising cost of healthcare would be enough incentive to stay healthy. But, just as preventative maintenance on a home can keep repair costs down, so does paying attention to your health save on too many trips to the doctor. How can we tie in a healthy home to a healthy lifestyle? It’s not too dif-
ficult to come up with solutions. Exercise can be introduced in a variety of household chores. Vacuuming and washing floors can burn as many calories as 30 minutes of aerobic exercise, and you’re not spending anything on a fitness instructor or cleaner. “No one ever dies of hard work,” my father once told me, and owning a home is hard work. It requires con-
tinuous maintenance. According to Hive Health Media there are 10 household cleaning chores that provide exercise: ■ Washing windows (200 calories per hour). ■ Vacuuming floors (165 calories/hour). ■ Scrubbing floors (350 calories/hour). ■ Folding laundry or hanging it on the line to dry (160 calories/hour). ■ Dusting (160 calories/
hour). ■ Washing the dog (200 calories/hour). ■ Baking (263 calories/ hour — assuming you do not eat the cookie dough!). ■ Changing bed sheets (15 calories/hour). ■ Emptying trash (165 calories/hour). ■ Cleaning the bathroom (250 calories/hour). Whether you are maintaining your yard, cutting the grass, planting a vegetable garden or building a tree fort for your kids, you are keeping active and investing in your health at the same time. Physical exercise is not the only benefit you get from ‘doing it yourself’ around the home. Gardening is probably one of the best mental exercises. You concentrate on what you are doing and can pass the time away for hours without realizing it. Gardening activities such as squatting, bending, stretching, trimming and sweeping are all good exercise if done regularly. Involving your kids in the planting process also builds a bond with them, and a better understanding of the importance of fresh food. If a child grows a tomato, he/she may then eat that tomato. Sedentary lives build obesity and laziness. If you make chores or doing work around the home non-negotiable then you will have less of a fight on your hands with your children. In the end, they will feel important, valuable and part of something tangible. Home chores, planting a garden or building a fort takes us back to the basics. For fathers, to pass a skill down to a child; whether it is building a go-cart, making a Bermuda kite or planting a garden; it’s a chance to do the simple things in life. And these things can make us the happiest and healthiest. ■
MICHELE SMITH is the managing director of OBM International. Call 278-3550.
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APRIL 12, 2013 ■ 5
■ APRIL / Alcohol Awareness Month
How to get help for alcoholism BY SHIRLEY PLACE Bermuda Hospitals Board
Drinking alcohol is socially acceptable in most communities. Alcoholism, on the other hand, is a disease which develops over time and which results in negative consequences to both individuals and society. Diagnosis of alcohol dependence is based on several criteria outlined in the Diagnostic and Statistical Manual of Mental Disorders. Individuals who are dependent will have developed a tolerance for alcohol, and will experience withdrawal symptoms when they do not consume it.
Depressant They will spend an increasing amount of time drinking and will need to consume ever-increasing amounts to get the desired effect. Alcohol’s effects vary from one person to another and will depend on several factors. This will include the person’s family history, the amount consumed, how often they drink, and the rate at which the alcohol is broken down in their body and enters the bloodstream. Alcohol is absorbed from the stomach and small intestine into the bloodstream, and acts as a central nervous system depressant. Therefore, people who have become dependent on
■ FILE PHOTO
DEPENDENCE: Alcohol can affect people in different ways. alcohol need to be aware of the risk factors and of help available. This may be difficult in societies where drinking is seen as a rite of passage and in which it is socially acceptable. Further challenges arise if the person starts to compare themselves with others, and may think their tolerance level is lower or higher than someone else’s. The level of alcohol that impairs one person may not impair someone else. This is why most countries use blood alcohol concentration (BAC) levels as a baseline in order to establish the legal driving limit. While this encourages safer alcohol use, it does
not determine whether or not someone is alcoholdependent. Possible consequences for a person who is alcoholdependent and who continues to consume alcohol despite negative consequences, include reduced inhibitions and memory, and concentration difficulties. Drinking can also have a negative impact on their family and work life. It can bring physical problems and lead to isolation, risk taking and overall impairment. There are a number of services available in Bermuda for people seeking help for alcoholism. The Bermuda Assessment
and Referral Centre can refer people to Government services and private agencies. You can contact them on 292-5005. Helping agencies for addiction treatment include: ■ Turning Point Substance Abuse Programme — outpatient counselling and detox services. Contact 239-2038 or see www.bermudahospitals. bm. ■ The Women’s Treatment Centre — a residential treatment programme. Contact 292-3049 or see www.dndc. gov.bm. ■ The Men’s Treatment Centre — a residential treatment programme. Contact 292-3049 or see www.dndc. gov.bm. ■ Salvation Army, Harbour Light — a residential treatment programme. Call 292-2586. ■ Focus Counselling Services — crisis hotline, harm reduction, supportive residency. Contact 296-2196 or see www.focus.bm. ■ Employee Assistance Programme. Call 292-9000 or see www.eap.bm. ■
SHIRLEY PLACE is the clinical director of Turning Point, Bermuda Hospitals Board. For more information on services, prevention and outreach, see the Government listings in the Bermuda phone book. For information on alcoholism, contact the Department for National Drug Control at www.dndc.gov.bm
The problems of underage drinking in Bermuda SUPPLIED BY THE DEPARTMENT FOR NATIONAL DRUG CONTROL It is illegal to sell alcohol to under-18s in Bermuda, but consumption by teenagers is commonplace. The ‘National School Survey 2011’ indicated that more than half (54.9 per cent) of student participants (3,182) reported having used
alcohol, 19.1 per cent of whom did so in the previous month. The age of initiation was around 12 years old. About one in 10 students said they also indulged in ‘binge drinking’. On at least one day in the previous month of the survey, 274 students said they had got drunk.
Most students who drank said they did so at social events, a friend’s house or at home. Almost half of users said they obtained alcohol from friends. A quarter of students surveyed also consumed energy drinks with alcohol. The survey ‘Knowledge
and Attitudes of Drugs and Health 2012’ found that among students aged nine to 11, alcohol use also occurred and as early as 7.8 years old. Up to a quarter (279) of the respondents said they had drunk alcohol — 3.4 per cent (38) in the past month. See UNDERAGE, page 6
6 ■ APRIL 12, 2013
HEALTHCARE DIRECTORY: A SPECIAL ADVERTISING SUPPLEMENT
UNDERAGE Continued from page 5 Of the 38 self-reported current alcohol users, 47.4 per cent said they obtained it from their parents/guardians, followed by friends. More than a third (34.2 per cent) of students said they drank alcohol most often at home. The findings of both surveys, as well as other anecdotal information, suggest there is a problem with underage drinking in Bermuda.
Consequences The associated problems with underage drinking have profound negative consequences for young people, their families, communities and society as a whole. It has been proven that the health consequences of consuming alcohol before 18 years’ old are severe; for instance, with people are more likely to become binge drinkers. Those young people are also up to four times
THE BERMUDA SUN
changes in brain development. ■ Abuse of other drugs. ■ Death from alcohol poisoning.
Prevention
■ ISTOCK PHOTO
ACCESS: Children and teenagers are obtaining alcohol from their parents as well as friends. more likely to develop an alcohol dependence (addiction) than someone who waits until age 21. The US Center for Disease Control and Prevention indicates that youths who drink alcohol are more likely to experience: ■ School problems, such as higher absence rates and poor grades. ■ Social problems, such as fighting or a lack of participation in youth activities. ■ Physical and sexual assault.
■ Unplanned and unprotected sexual activity. ■ Alcohol-related car crashes and other injuries, eg. burns, falls and drowning. ■ Legal problems, such as arrests for drink-driving or assault. ■ Physical problems, such as hangovers and illnesses. ■ A higher risk of suicide or murder. ■ Disruption of normal growth and sexual development. ■ Memory problems and
Reduction of underage drinking will require community-based efforts to monitor the activities of youths and to decrease access to alcohol. Parents must be vigilant and uphold the law by not contributing to, or allowing, underage drinking to take place in their homes or other social settings. Recent publications have outlined many prevention strategies that will require actions on a local level. These include: Enforcement of the minimum legal drinking age; national media campaigns targeting youth and adults; reduction of youth exposure to alcohol advertisements; and development of community-based programmes. ■
FOR MORE INFORMATION go to www.dndc.gov.bm
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APRIL 12, 2013 ■ 7
8 ■ APRIL 12, 2013
HEALTHCARE DIRECTORY: A SPECIAL ADVERTISING SUPPLEMENT
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Tips for busting that belly fat BY COURTNEY A. MINORS Bermuda Hospitals Board
‘The well-known “beer belly” is actually excess calories from alcohol stored as fat.’
We all want a flat tummy but sometimes, getting rid of belly fat seems impossible. There are however, ways to reduce your midsection. Why do we have belly fat? Belly fat is caused by genetics, gender, age, nutrition, exercise, hormone levels and stress. Visceral fat surrounds vital organs and is often found around the midsection. It increases risk for chronic diseases including Type 2 diabetes, heart disease, high blood pressure and high cholesterol. By making lifestyle changes, you not only decrease belly fat but improve your overall health. There are no ‘magic’ diets, shakes or exercises for reducing belly fat, but hard work and these tips will help.
Limit sugars Sugar increases abdominal fat. Sugar and refined carbohydrates, such as white bread, pastries, sweets and chocolate, cause a surge of insulin to be released. This makes it easier for the body to store fat. Avoid sugary drinks (sodas, fruit drinks, sweetened teas, lemonades) and limit refined carbohydrates. Switch to whole grains, vegetables, and choose fresh fruit for a sweet treat.
Limit alcohol Wine, beer and spirits are high in calories which, used in excess, cause weight gain. The well-known ‘beer belly’ is actually excess calories from alcohol stored as fat. If you choose to drink, moderation is key. Aim for less than one unit for women and less than two units for men per day (one unit = 12oz beer or 5oz wine, or 1.5oz spirits).
■ MCT GRAPHIC BY GARY MARKSTEIN
CALORIE-LADEN: Avoid fatty foods and excess alcohol.
Manage stress
Fill up on fibre
While difficult to avoid, stress can cause weight gain and increase belly fat. When under stress, the body releases adrenaline and cortisol hormones. Repeated increases in cortisol can lead to weight gain. In our fast-paced, stressfilled lives, take time to relax. Try meditation, yoga, talking with friends and family, and exercise, which has the double benefits of reducing stress and obesity.
Research from Wake Forest Baptist Health showed that 10 grams of soluble fibre daily reduced visceral fat by 3.7 per cent over five years. Look to fruits, vegetables, oats and legumes — red beans, black beans, chickpeas — for excellent and inexpensive sources of soluble fibre. Drink more water as you increase your fibre intake; this prevents bloating and constipation. Try adding half a cup of beans to your salad and aim for five to nine portions of fruits and vegetables per day.
Choose healthy fats Research shows that balanced meals with healthy fats like olive oil, sunflower oil, soft margarine, avocado, nuts and seeds, can help control body weight and ultimately belly fat. Remember, all fats are high in calories so use in small amounts.
Portion and balance This is the most effective weapon in losing belly fat. Use the EatWell Plate at www.eatwellbermuda.org as a guide. For breakfast, aim for at
least three food groups, for example, three-quarters of a cup of cooked oats, one boiled egg white and half a cup of blueberries. For lunch and dinner, fill half of your plate with at least two non-starchy vegetables (kale, spinach, broccoli, fresh beets and carrots — low in sugar content). A quarter of your plate should contain high-fibre starch like brown rice, or starchy vegetables like corn. The other quarter should contain lean meats or meat alternatives such as skinless chicken, fish, egg, tofu or beef.
Hydrate with water Staying hydrated helps to maintain metabolism, and decreases ‘mindless eating’ and belly fat. Aim for at least eight to ten eightounce glasses of water daily — your body and midsection will thank you.
Exercise Find time to fit in exercise! Regular exercise is the number one way to reduce belly fat. Aim for 30-60 minutes daily. Vary your workouts to prevent boredom and remember, no amount of time is too small to take a quick stroll to burn calories and belly fat. ■
COURTNEY A. MINORS, MS, RD, is a clinical dietitian and Diabetes Educator with the Bermuda Hospitals Board.
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A healthier lifestyle with bodybuilding BY AMANDA DALE adale@bermudasun.bm
When you think of bodybuilding, a stereotype of someone with large, pumped-up muscles is likely to come to mind. But the sport is not really about getting ‘beefed up’ to look like Arnold Schwarzenegger. It is a lifestyle choice aimed at balancing food, fitness and well-being. In Bermuda, men and women in the community have embraced this healthier lifestyle and as result, look leaner and fitter. Rather than the traditional ‘beefcake’ stereotype, the reality is that men and women who are active in the sport are more likely to be slim and toned, than heavy-set. This year, the Bermuda Body Building Federation (BBBF) is hoping to get more people participating in the sport.
Clean foods Candy-Lee Foggo, BBBF president, said bodybuilding is as much about healthy eating than it is about weight training. “Health and fitness is a lifestyle,” she said. “And if the general public picked up on the concept of bodybuilding, they would be a lot healthier. “Many people, particularly women, say they want to lose weight, but they should think in terms of gaining health, rather than losing weight. “If you want to tone up, dieting alone does not work, because once the diet is over, you tend to regain the weight. “A successful programme will include sensible eating habits, cardio and resistance training. “The secret is to eat smaller portions of food more frequently — for example, four to six times a day. Control your portion sizes — use dessert-size plates instead of large dinner plates for meals. “You don’t have to mea-
■ PHOTO BY ANTHONY FRANCIS, TEKOA PHOTOGRAPHY
ATHLETIC: From left, Daniel Degiorgio, Jalal Rochester and Hafid James at the 2012 BBBF ‘Night of Champions’ contest. sure your food, but use a general gauge. Serving sizes are generally the size of your fist, and meat portions the size of the palm of your hand.” “Bodybuilding is about lifestyle choices. I used to eat lots of macaroni and cheese but now I choose rice and peas instead. “It’s all about eating ‘clean foods’.” Miss Foggo said bodybuilders tend to follow a diet of complex carbohydrates, proteins and some fats. For complex carbohydrates, this means FOGGO limiting pasta and eating whole-grain breads and cereals, brown rice and potatoes instead, plus lots of vegetables. Oatmeal is a staple in bodybuilding. “It’s about eating clean foods such as brown rice and chicken,” she said. “We tend to eat fish or chicken for protein, and lean beef is also okay, but it depends on your palate. “You have to have a high protein intake because your muscles are made from protein.” Preparation is key for entering a competition, she said, so it is a matter of avoiding butter and sauces, to take out fat components
from meals. When it comes to fruits, as they are simple carbohydrates and contain sugar, it is recommended to eat them earlier in the day. “You need to have a chance to burn off those sugars,” said Miss Foggo. “Even though it may be a simple fruit, it’s still sugar. I would recommend not eating fruits after 4pm, but it depends on your individual activity level. “Your diet is specific to you, to each individual, but if you’re training for a bodybuilding competition, you need to be able to fuel your body but also burn off the excess body fat.” By eating smaller meals throughout the day and exercising, this helps to increase your metabolism. When it comes to exercise, Miss Foggo said research has introduced new ways of keeping fit and burning off the fat. “The industry and the theories are changing,” she said. “Previously, it used to be lots of cardio workouts, three times a week, for 30-60 minutes a time. “But now research is showing that weight training burns more calories throughout the day.
“It is more effective and successful as part of a weight loss regimen. “Resistance training helps to shape the muscle underneath the skin, so you don’t get all of that loose skin following weight loss. “From a weight training perspective, you should hit each muscle group twice a week, with a rest day in between. Avoid working the same muscle group two days in a row, to let it recuperate, and then do it again. “If you do want to put on size, then you will be lifting heavy weights, but if you just want to maintain a toned physique, then you need to do moderate to medium weights — for example, three sets of eight to 10 reps (repetitions). “Resistance training makes you stronger. You don’t necessarily get bigger muscles, but your muscles become stronger, so you will become more proficient in your sport.
Stronger “When people think of bodybuilding, they think of big, muscular people, but it’s a wide variety of healthy, athletic people who participate. “They generally also compete in other sports, and resistance training is very beneficial when they cross over to these other sports. “I used to compete in bodybuilding but now I do it more from a healthy lifestyle point of view. I also play field hockey for the Cardinals and I find I am stronger on the field, so the bodybuilding has been transferable to other sports for me. “Bodybuilding helps to develop your muscles. There are training techniques to avoid putting on the bulk, so that your muscles are not oversized. It’s all about how you train. “People think if you lift weights you will bulk up, and women in particular have that misperception. They think, ‘I don’t want to See BODYBUILDING, page 10
10 ■ APRIL 12, 2013
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BODYBUILDING: A balance of food, fitness and well-being Continued from page 9 lift weights and end up looking like a man’, but that’s not going to happen. “You will get stronger but it’s all about how you organize your workouts.” Miss Foggo said the female bodybuilders and Fitness competitors in Bermuda were role models for the sport, in terms of their physiques. She explained: “When you see some of the women competitors in the street, they are actually tiny people. Because their muscles are more compacted, they actually wear smaller sizes. “It’s the muscles which give the body its shape. So, these women look good in their clothes because they are more structured in their physique. They don’t have that loose fat.”
‘Your body becomes more efficient in how you fuel it and burn the fat.’ CANDY-LEE FOGGO BBBF president
Curves She said: “At the Bermuda Body Building Federation we are trying to get the message across to the community that this is a lifestyle thing. It’s about eating healthier and working out. “It’s not so much about dieting but about making healthy choices, so your body becomes more efficient in how you fuel it and burn the fat.” The BBBF celebrated its 25th anniversary last year. For its annual bodybuilding contest, ‘Night of Champions’ in August, it added some new categories in a bid to attract more interest from the general public. Classic Bodybuilding and Men’s Physique were added to the men’s competition. The women’s categories included Bodybuilding, Fitness and Figure Fitness (also known as Body Fitness). Miss Foggo, who is also a co-owner of Evolutions Health & Fitness Centre at Southside, said: “We’ve added more of a Fitness component to the contest in recent years, to encourage a broader section of the community to take up the sport.
■ PHOTO BY ANTHONY FRANCIS, TEKOA PHOTOGRAPHY
LEAN: Sabrina Burgess at the BBBF’s 2012 annual contest. “When we introduced Men’s Physique last year, we had six new competitors. “Internationally, traditional bodybuilding has declined over the years because people generally don’t want to have all that bulk. “Men’s Physique is more of a fit, athletic look. This could be someone who runs track or plays volleyball, for example. These men are generally athletic, with defined shoulders and a toned abdomen.” This is an achievable physique which the BBBF hopes will help to encourage more men to enter this year’s competitions. Miss Foggo explained that Classic Bodybuilding was about “someone who has
that muscle, but it is well defined, rather than large”. “Classic bodybuilders are in good condition and you can see the definition in the muscle,” she said. Classic bodybuilding is based on a height to weight ratio. Whereas bodybuilding competitors are judged in weight divisions, Fitness and Figure contestants are judged in terms of height. In the women’s categories, Miss Foggo said Bodybuilding was aimed at very low body fat. “These women carry less muscle than men and aim to keep their body fat as low as possible, so that their muscles show. “Women store their fat in the breast tissue and the
hips, so when preparing for competition they tend to lose some breast tissue and slim down the hips. “From an aesthetic sense, some women can be deterred from doing this, but it is just a temporary state for the competition, so when you start eating normally again, everything replaces itself.” For Figure Fitness, she said: “You don’t have to be as lean, so you carry more of your body fat. A Figure Fitness athlete will still have her feminine curves. “This category is more about the physical side of the sport, such as working out. You don’t have to diet as hard as you’re not trying to get your body fat too low. “But you are looking for an even-toned skin that is free of cellulite, so you want to eat ‘clean’. But you don’t have to be so strict with your diet.” The Fitness category includes a fitness routine. Miss Foggo said: “We’ve had a great success in Bermuda with women in the Fitness category. “When we go overseas, our competitors usually place in the top three. “Last year we had two competitors in Women’s Fitness. We took them to the IFBB (International Federation of Body Building & Fitness) Central American and Caribbean Championships in Puerto See BODYBUILDING, page 11
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BODYBUILDING
with a 50:50 ratio of men and women. They all adhere to anti-doping requirements. Miss Foggo said: “We don’t have members per se of the BBBF, but our competitors have to be training at a gym which is an affiliate of the BBBF. “This year we are trying to increase our presence in the community, and will encourage more contacts and communication yearround, rather than just annual competition. “We hope to broaden the categories which people can compete in, so we can
Continued from page 10 Rico, where they won first and second place. “We were also fourth overall as a team, from among 22 countries, so we did very well.” The BBBF took 10 male and female competitors, nine of whom placed in the top three of their categories. Entrants in the BBBF’s annual contest in Bermuda are all members of gyms across the island. The competition attracts an average 25 participants,
encourage more people into the sport and onto the stage.” The BBBF has organized an additional contest this year, at City Hall Theatre (Earl Cameron Theatre) on May 4. “This show is aimed at encouraging novice competitors, so hopefully we will get people who are a little shy to start stepping forward. “We also want to encourage younger competitors, so we are also planning a Kids’ Fitness category. This won’t be about comparing bodies but will be about fitness
APRIL 12, 2013 ■ 11
routines.” There will be two categories — aged nine to 12, and 13-15. Miss Foggo added: “The extra show will also give our veterans another contest to work towards, and to keep themselves in shape. “Hopefully this year we will have even higher numbers of competitors. We would like to see more people in each category.” ■
FOR MORE INFORMATION on the bodybuilding lifestyle, e-mail bbbfexec11@gmail. com or see the Bermuda Body Building Federation Facebook page.
WEEKLY CLASS SCHEDULE Monday
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■ JUNE / Prostate Cancer Awareness Month
Why men over-40 need prostate exams dangerous. This aggressive type of cancer can occur at any age. Although the disease tends to progress slowly, it can be fatal if it spreads beyond the prostate gland itself. While cancer that has spread beyond the prostate is not curable, it may be controlled for many years. Because of the many advances in available treatments, the majority of men whose prostate cancer becomes widespread can expect to live five years or more. There are three basic options for early stage prostate cancer. Two active treatment options include surgery or radiation. A third option is expectant management or watchful waiting. Men with intermediaterisk or high-risk disease need surgery or radiation to achieve a high likelihood of cure or disease control.
Screening ■ MCT GRAPHIC
AT RISK: Early detection means prostate cancer can be effectively treated.
BY DR PAUL COTY Bermuda Hospitals Board
Prostate cancer is a major health concern for men. Although the disease is rare before the age of 50, many elderly men have at least traces of it. Most men will not experience symptoms in the early phases, and because prostate tumours are often slow growing, men are more likely to die of other causes. Prostate cancer in its early stages, when confined to the prostate gland, can be effectively treated, with very good outcomes for survival. Fortunately, most men with prostate cancer are diagnosed at an early stage. The cancer affects mainly older men, with four out of five cases diagnosed in men over-65. Less than one per cent of cases in the US are
found in men under-50. Though rare, prostate cancer can however, be found in men in their thirties and forties. Men with a family history of prostate cancer are at a higher risk of developing the disease than the general population. For reasons not fully understood, men of African descent have a higher incidence of prostate cancer and a higher death rate from the disease. Two initial tests are commonly used to look for prostate cancer in the absence of any symptoms. One is a digital rectal exam and the other is a blood test used to detect a substance made by the prostate called ‘prostate-specific antigen’ (PSA). When used together, these tests can detect abnormalities that might suggest pros-
tate cancer. A PSA test can also help determine if prostate cancer has recurred. While there are no warning signs or symptoms of early prostate cancer, once a malignant tumour causes the prostate gland to swell significantly, men may experience difficulty with urination, including a frequent need to urinate, especially at night. It is important for men starting at the age of 40 to have a check-up with their physician and to discuss their risk factors for prostate cancer. If men notice any change in their pattern of urinating, they need to inform their doctor. Early detection makes a significant difference in treatment outcomes. If prostate cancer begins to grow rapidly or spreads outside the prostate, it is
Expectant management or watchful waiting — a form of close patient management — is only used for elderly men who have earlystage, low-risk prostate cancer. More recently, hormone therapy has been used in combination with radiation therapy to treatment of more advanced disease. I encourage all men aged 40 and older in Bermuda to have a conversation with their general practitioner about prostate cancer screening. While experts don’t agree about the benefits of prostate cancer screening in the general population, many oncologists like myself encourage high-risk groups (men of African descent and those with a family history of prostate cancer) to get screened. ■
DR PAUL COTY is a consultant oncologist at King Edward VII Memorial Hospital.
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■ EATING WELL / School Nutrition Champions contest
Students provide food for thought BY TONY WARD Bermuda Dietitians Association
As part of Nutrition Month in March, the Bermuda Dietitians Association (BDA) in partnership with the Argus Group launched the first ever ‘School Nutrition Champions’ contest. This competition aimed to inform children and their families about healthy eating and to increase public awareness of Bermuda’s daily dietary and physical activity guidelines. Primary schoolchildren were invited to develop a promotional piece of work — such as a poster, photograph, song, poem or music video — to promote at least five healthy statements from the EatWell Bermuda daily dietary guidelines. The competition attracted
■ PHOTO SUPPLIED
PRIZE: Malsha Amarasinghe of Prospect Primary School won the Argus ‘People’s Choice Award’ with this entry. entries from 70 students across two age categories. They were judged by members of the Bermuda Dietitians Association, who
selected the winners that most clearly and creatively communicated the dietary guidelines. First Place in the P1-3
age group Poster competition went to the P1 and P2 students at Dalton E. Tucker School: Mikael Augustus, El’Zariyah Bailey, Lakai Drummond, Jamar Franklin, Johnnarin Harris, Dylan Ingham, S’Niyah Lightbourne, Sokiera Mosley-Lee, Alina Trew-Perez, Ke Ari Tucker, ShawnTroy Chaney, Ethan Clarke, Kanye Ford, Aaron Harris, Kameron McNeil, Zyon Ray, Lexxs Steede, Ava Stowe, Zane Thompson and S K Yatindar. In the P4-6 age group, Cree Dunn from Harrington Sound Primary School scooped the top prize. The P4 class at Prospect Primary School also won a prize for their lively video entry. The students were: Csvanni Brown, Malsha See FOOD, page 14
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FOOD: Students hope to inspire population through art Continued from page 13
EatWell Bermuda guidelines ■
Dairy/Calcium: Include low-fat varieties of yoghurts, cheeses and calcium-rich or fortified foods. ■ Protein: Choose lean meat, fish, poultry or eggs, prepared with little or no fat. Include beans, nuts and seeds. ■ Fats and sugars: Limit foods high in fat or sugar. Avoid adding extra fats or sugars to meals and drinks. When using fats, choose liquid oils from vegetables, nuts and seeds. ■ Salt: Choose foods low in salt and do not add it to food. ■ Alcohol: Alcohol is not recommended for children under 18 years of age. Adults should limit their alcohol intake and have at least two alcohol-free days each week. ■ Overall: Enjoy a variety of foods with plenty of different colours. ■ Food Safety: Care for your food; prepare and store it safely. ■ Health/Weight: Maintain a healthy body weight. ■ Fluid: To stay hydrated drink plenty of water or low sugar drinks. ■ Physical activity: Engage in physical activity for at least 30 minutes on most days.
■ PHOTOS SUPPLIED
INFORMATIVE: The P1 and P2 classes at Dalton E. Tucker Primary School won first prize in the P1-3 Poster category, above. Amarsinghe, Xylience Smith, Armani Brandy, Alayasia Swan, Angelina Chandrasekaran, Shirley Wilkinson, Alziae Burgess, Ande Simons, Qusaee Daniels, Timaris Thomas, Te’Shon Wales-Smith, Tahzii Flood, Khamanie Pitt-Nisbitt, A’vari RaynorHall, Dante Scraders and Wyniko Showers. In addition, the public
voted Malsha Amarasinghe from Prospect Primary School as the winner of the Argus People’s Choice Award. The winners all received a trophy plus money to buy classroom supplies. When I spoke to Malsha about the competition, she said it had helped her to remember what healthy things to eat, and how much
of them she should be eating. She included lots of colour in her poster design so that the information would attract people’s attention, and told me that since the competition she has also been cutting down on unhealthy snacks. I would like to take this opportunity to See FOOD, page 16
CREATIVE: Cree Dunn of Harrington Sound Primary School won the P4-6 Poster category, above left. Above right, the entrants’ artwork on display at City Hall in Hamilton.
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APRIL 12, 2013 ■ 15
Explore alternative holistic remedies BY AMANDA DALE adale@bermudasun.bm
My Sereni-Tea offers an oasis of calm in the city, whether it’s a relaxing cup of tea or a holistic therapy or massage you are looking for. The health shop offers a variety of holistic treatments and yoga classes in which to de-stress and balance out your life. Tomorrow (April 13) it will also hold a Holistic Fair in which people can explore various aspects of this growing movement. Deryn Higgins, holistic health practitioner and owner of My Sereni-Tea said: “We will have up to 14 booths featuring different vendors and practitioners, offering anything from life coaching and intuitive readings, to energy medicine, crystal jewellery and organic products.”
Crystals The shop held its first fair in January, which was “a big success”, according to Ms Higgins. In order to see a practitioner, you can book your name on the timesheet and each treatment will cost $1 per minute. “We are hoping people will get to experience the different alternative therapies that are out there,” said Ms Higgins. “It is also an opportunity for some of the practitioners who do this part-time and who don’t have an established business, to get themselves out there in the community.” The shop itself offers organic and holistic teas; teaware; crystals; books; incense; candles and oils; holistic treatments; workshops; meditation classes; yoga; massage and reflexology. “We have a lounge where people can come in at lunchtime and de-stress from the outside world,” said Ms Higgins. “They can go somewhere quiet and peaceful and have some tea.”
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OASIS OF CALM: The My Sereni-Tea health shop. The choice of organic tea is vast, with something for everyone’s taste, including herbal, fruit, iced, green, black, white, red (Rooibos), and Oolong. “We also offer baked goods and soups, and in the summer we sell sandwiches,” said Ms Higgins. My Sereni-Tea also offers massage treatments such as Thai, Swedish, deep tissue, hot stone, Indian head, and Lomi Lomi. “We’ve been creating
more of a holistic haven here and now have a massage therapist on board (Pikul Gibbons, from Thailand).” The shop’s holistic therapies include: Reiki; Colour and sound healing; Brazilian light energization; Past life regression; Energy balancing; Crystal sonic rejuvenation; and RoHun therapy. Holistic treatments are carried out on a bed with an amethyst biomat, which
uses amethyst crystals, far infra-red rays and negative ions to relieve stress and pain, and help blood circulation. It is not however recommended for pregnant women or people with pacemakers. Ms Higgins also holds a series of ‘Celtic Sisters’ workshops in meditation, readings and personal development, with fellow practitioner Alyson Tuxworth. And there are now yoga classes in a studio, six days a week. “We have two yoga instructors, Todd Crews and Sarah Palmer, who do lunchtime and evening sessions from Monday to Thursday. We have a Friday lunchtime class and also have yoga on Saturday mornings,” said Ms Higgins. For stressed-out execs or office workers, My Sereni-Tea is also offering a ‘Corporate Well-Being Package’ for $333. “This includes a 50-minute stress relieving massage, an hour and 15 See REMEDIES, page 16
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■ ORAL HEALTH
Brush up on taking care of your teeth BY AMANDA DALE adale@bermudasun.bm
You are never too young to start taking care of your teeth, and the habits you learn from an early age can look after you well into your senior years. It is therefore important to develop a healthy daily routine from childhood. Here are some guidelines on oral hygiene and taking care of your teeth, as recommended by the Bermuda Government Department of Health.
Children ■ A child’s first trip to the dentist should be within six months of the first tooth appearing, and no later than the child’s first birthday. ■ Only use a slight smear of toothpaste for infants and toddlers. ■ Use a pea size for older children who have learned to spit out. ■ Try not to give fruit juice until your child can use a regular cup. Fruit juice should not be given to infants before six months of age. ■ Once a child turns eight, parents should let them brush their own teeth with-
FOOD Continued from page 14 congratulate the winners and thank everyone who played a part in making this inaugural competition a success. The standard of entries was very high and all of the entries succeeded in promoting the EatWell Bermuda guidelines in a creative way. I would also like to thank the Argus Group and The Supermart grocery store for their support. Alison Hill, CEO of lead sponsor, the Argus Group, said: “We thought that the ‘School Nutrition Champions’ competition
■ ISTOCK PHOTO
ROUTINE: Try to brush twice a day and between meals. out assistance.
Good habits ■ Follow a proper diet rather than snacking/ drinking throughout the day, which leads to frequent exposures to sugar and acid. All sugar can promote tooth decay. ■ Brush for two minutes twice a day, have regular dental check-ups and hygienist appointments. This should be every six months. ■ Brush using a circular motion, to help the bristles
was an engaging way to teach children and their families about the EatWell Bermuda guidelines and how to make more healthy lifestyle choices. “As the competition’s objectives matched those of the Argus Wellness Programme, we were only too happy to support its launch.” All of the competition entries can be viewed www. eatwellbermuda.org/eatwellgallery ■
TONY WARD is the president of the Bermuda Dietitians Association. For more information on EatWell Bermuda’s dietary guidelines see www.eatwellbermuda.org
clear out any debris in the caps between the gums and teeth. ■ Floss once a day. Flossing helps to remove the plaque from in between the teeth. ■ A tongue scraper can also help to keep bacteria at bay and keep your breath smelling nice. ■ Antiseptic mouthwash can also help to control the amount of bacteria and plaque in your mouth. ■ Clean your teeth after eating, and try to drink water at night and bedtime.
REMEDIES Continued from page 15 minutes energy balancing session, and 15 minutes of learning Pranic Breathing,” said Ms Higgins. “There is also an hour of Reiki or a Crystal Sonic Rejuvenation Session included, and you get three complimentary Spa Relax Teas, an Isagenix Shake, 10 per cent off purchases and 15 per cent off a Celtic Sisters class. “It’s designed to reduce stress and to recharge your energy. There are so many people who come into the shop who are just overwhelmed, so between myself and another healer
■ Eat a healthy, balanced diet and avoid smoking, as this can lead to periodontal disease. ■ Fluoride can help to deter tooth decay by helping to reverse the breakdown caused by acid. ■ Bermuda does not have fluorinated water but you can take it in drops or tablets. Fluoride helps to restore the alkali and acid pH balance, and to harden the enamel. But it does not work as well in the grooves and lines of the biting surfaces of teeth. Sealants are sometimes recommended for children with deep grooves and narrow lines, to prevent food from sticking. ■ Cavities are caused by germs in the mouth that feed on sugar and then produce acid, which attacks tooth enamel. Parents and caregivers can pass bacteria on to their children by sharing utensils or licking a pacifier to clean it, so avoid this if possible. ■
FOR MORE INFORMATION and advice contact the Oral Health Section of the Department of Health on 2786440 or e-mail dentalclinics@ gov.bm
(Kimberly Jennings) and the massage therapist, we thought as would put together an affordable package, to help people to get back in balance. “We know everyone’s stress levels are high at the moment because of the state of the economy, but are trying to keep prices low because we know people are struggling.” ■
MY SERENI-TEA, Chancery Hall, 52 Reid Street, Hamilton. Call 296-2114 or e-mail myserenitea@logic. bm. See www.myserenitea. com or www.celticsisters.com or Facebook. The Holistic Fair takes place on Saturday from 10am-5pm, admission free.
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