Healthy Living - Spring 2010

healthy living

Spring 2010

3PRING &ORWARD 3CALE "ACK Produced by the Marketing Department of The Anniston Star

Healthy Living

INSIDE:

Spring 2010

Volume 1, Issue 2 Spring 2010

April Calendar........................................................................4 April: National Autism Awareness Month...............................5 Signs to look for with Autism.................................................6 Instances of Autism on the Rise..............................................7 May Calendar.........................................................................8 May: American Stroke Month.............................................. 10

Healthy Living is a product of The Anniston Star Marketing Department

June Calendar...................................................................... 12 June 14-22: Men’s Health Week........................................... 13 Men’s Health Checklist........................................................ 14

Theresa Shadrix, Editor Dollie Robinson, Advertising Manager Janet Miller, Healthy Living Advertising Call 256-235-9225

Know Your Numbers: Cholesterol.................................................................... 16, 17 Calculating Your BMI.......................................................... 19

Contributing Writers Ann Angell Delana M. Gilmore Loyd McIntosh

Healthy Mind & Body The Skinny on Dieting........................................................ 20 Oxford resident says surgery changed his life...................... 22 The Psyche of Losing Weight............................................... 24 Healthy Food Comfort Foods that won’t spoil your waistline.................... 26 Cooking for One................................................................. 28 Recipes........................................................................... 28,29 Fitness Spring into Fitness with a Buddy......................................... 30

To advertise contact Janet Miller -235-9225

Scott Shiflett’S WEIGHT WAS NEGATIVELY AFFECTING HIM AND HIS FAMILY.

Yet it was his 340-lb weight that motivated him to seek medical expertise to get healthy.

Following a serious car accident several years ago, Scott spent months in recovery and rehabilitation. Unfortunately, he put on weight faster than any fad diet could take off. The last straw was a family vacation to an amusement park where he couldn’t strap himself in the rides even with multiple extensions.

He returned home and made an appointment with Dr. Bryan Freeman, RMC bariatric surgeon.

Since his 2002 surgery, Scott maintains a weight of 190 pounds with exercise and balanced meals. Before surgery, he had no energy to play with his children; now he participates in all kinds of sports with his family. Previously he battled high blood pressure and was borderline diabetic; now his vital signs are normal.

Bryan Freeman, MD and Scott Shiflett, Coach and Self Motivator

Scott now coaches high school sports and spends time with the things he loves the most – his family and his students. And nobody’s negatively affected by that.

www.rmccares.org

Healthy Living

Spring 2010

APRIL 2010

4

EASTER

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6 Alzheimer Support Group .

5:00 p.m. on the 3rd floor of the Physician Center, Suite 301. 235-5578 Grief Support Group, 1:00 PM in the Cancer Resource Center 435-4881

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RMC Diabetes Education Classes, RMC Women’s and Children’s Pavilion Level 3000 Classroom 235-5132 ext 1

Big Brothers Big Sisters Bowl For Kids Sake.

Anniston Bowling Center 820-5911

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RMC Prenatal Classes 235-5132

RMC Prenatal Classes 235-5132

Mental Illness Support Group.

2:00 p.m. in the Tyler Center.

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13 Alzheimer Support Group . 5:00 p.m. on the 3rd floor of the Physician Center, Suite 301.

256-235-5578.

Mental Illness Support Group. 2:00 p.m. in the Tyler Center.

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Alzheimer Support Group . 5:00 p.m. on the 3rd floor of the Physician Center, Suite 301 56-235-5578.

Touch (Cancer) Support Group, 12:00 noon in the Physician Center 4th floor. 235-5084 Mental Illness Support Group.

2:00 p.m. in the Tyler Center.

Man to Man (Cancer) Support Group. 5:30 PM in the Cancer Resource Center (Physician Center 4th floor). 235-5084

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27 Alzheimer Support Group . 5:00 p.m. on the 3rd floor of the Physician Center, Suite 301 256-235-5578 Mental Illness Support Group.

2:00 p.m. in the Tyler Center.

Steel Magnolias. 5:00 p.m. in the 1st floor classroom of the Tyler Center.

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RMC Diabetes Education Classes, RMC Women’s and Children’s Pavilion Level 3000 Classroom 235-5132 ext 1

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RMC Diabetes Education Classes, RMC Women’s and Children’s Pavilion Level 3000 Classroom 235-5132 ext 1

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RMC Diabetes Education Classes, RMC Women’s and Children’s Pavilion Level 3000 Classroom.

235-5132 ext 1

17 RMC Prenatal Classes 235-5132

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Car Seat Safety Checks.

8 a.m. to Noon. The check, which is free and open to the public, is held at the Tyler Center Parking Deck, 731 Leighton Avenue

Fore Life Golf Tournament. 9:00 a.m., Stoney Brook.

237-9999

24

RMC Prenatal Classes.

235-5132

It’s important to note that any successful exercise regimen is one that individuals enjoy. Exercise doesn’t have to mean running five miles each morning or vigorously lifting weights. Tailor your exercise routine to things you enjoy, be it jogging in the park, going for hikes with a local hiking club, or enrolling in fitness classes at a nearby gym. The more you enjoy your routine, the easier it will be to maintain.

Healthy Living

April – National Autism Awareness Month

By Loyd McIntosh

A

utism is one of the most common Pervasive Developmental Disorders in America, affecting one in every 150 children and one in every 94 boys. According to the Autism Society of America (ASA), there are currently over 1.5 million people in the United States alone living with Autism and, according to the Centers for Disease Control, the rate of newly diagnosed cases increases by 10-17 percent every year.

In the 1970s, the ASA established National Autism Awareness Month in order to spotlight the condition and educate the American public about Autism and the special issues within the Autism community. While no one is absolutely certain what causes Autism, researchers believe it is caused by abnormalities in the brain or in its structure. Currently there is no cure, however Autism in treatable and studies have shown that improved outcomes are possible with early diagnosis and intervention.

Local Resources Little Tree (256) 435-6034, www.learning-tree.org Children’s Rehab Services 1010 Christine Avenue #250 Anniston AL (256) 235-3050 Family Services Center of Calhoun County 15 E. 11th Street Anniston AL (256) 231-2240 The Arc of Calhoun-Cleburne Counties P.O. Box 1848 Anniston AL (256) 236-2857

Other Resources Autism Society of Alabama 205-951-1364 Autism Society of America www.autism-society.org

Spring 2010

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(256) 237-9251

Healthy Living

Spring 2010

Signs to look for with Autism • Lack of or delay in spoken language • Repetitive use of language and/or motor mannerisms such as hand-flapping, twirling objects, etc.

• Little or no eye contact • Lack of interest in peer relationships • Lack of spontaneous or make-believe play • Persistent fixation on parts of objects

Dorothy Nelder MD Family medicine Physician 210 Rome Avenue • Piedmont, AL 36272 Phone: 256-447-1375 • Fax: 256-447-1357 Office hours: Monday - Thursday 8 am-5 pm Health Care Needs from Birth-19 Years Old ADHD / School Behavior / Learning Problems Autism Screening and Development Screening Asthma Management / Weight Management Dental Exams & Flouride Applications Hours of Operation 8 am - 5 pm Same Day Appointments Sick Visits After Hour Clinic, Winter Months www.annistonpediatrics.com

(256) 237-1618

1001 Leighton Avenue, Anniston, AL 36207

labs are done: Monday - Thursday 8 am-10 am Walk-ins Welcome: Tuesday-Thursday between 9 am-10 am & 2 pm-3 pm

Accepting new patients!

Providing Primary Care for the whole family!

Mention this ad when making your appointment April 5 - 16 and receive a free weight & blood pressure check!

Healthy Living

Spring 2010

Instances of Autism on the Rise

I

n 2007, the Centers for Disease Control and Prevention (CDC) released a report that raised many an eyebrow across the country.

Examining the prevalence of autism in the United States, the report concluded that autism figures were rising rapidly, affecting 1 in every 150 American children.

Those figures translate to roughly 1.5 million Americans with some form of autism today, making autism the most common of the Pervasive Developmental Disorders, which are characterized by severe and pervasive impairment in several areas of development. As autism draws more public interest and concern, the desire to understand autism continues to grow as well.

What is Autism?

Autism is a neurological disorder that affects certain functions of the brain, such as the development of communication skills and areas of social interaction. According to the Autism Society of America (ASA), autism will appear during the first three years of life.

What Causes Autism?

Unfortunately, researchers have yet to determine one single cause for autism. Brain scans have shown differences in the shape and structure of the brain in children with autism versus neuro-typical children, and it has become widely accepted that autism is the result of these abnormalities in

structure and function.

As for what causes those abnormalities, research continues to be conducted into the possiblities. One theory that is gaining steam is a genetic vulnerablity to autism. Autism tends to occur more frequently among individuals with certain medical conditions, such as congential rubella syndrome, Fragile X syndrome and tuberous sclerosis.

Research has also indicated that environmental factors could be contributing to the rise in autism. Evironmental toxins such as mercury are more prevalent in the current environment than in the past. Children who might be especially vulnerable, such as those who might have any of the aforementioned genetic conditions, have difficulty metabolizing and detoxifying mercury, which could make them more susceptible to autism.

Is There Anything Parents Can Do? While there remains no cure for autism, research has shown that early intervention can have a profound impact on reducing the symptoms.

Research indicates that the youngest brains are the most flexible, making it easier for intervention techniques to be more effective the earlier the symptoms are detected.

For more information on autism and to find an ASA chapter near you, visit the Autism Society of America Web site at www.autism-society.org.

SHOULDER PAIN? Then see a shoulder specialist

Michael G. Martin, MD Orthopaedic Surgeon Fellowship Trained in Shoulder and Knee Surgery

(205) 591-2516 www.osadoctors.com

OSA

Your Total Orthopaedic Resource

Orthopaedic Specialists of Alabama

Healthy Living

Spring 2010

MAY 2010 1

RMC Prenatal Classes.

235-5132

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3

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Alzheimer Support Group .

5:00 p.m. on the 3rd floor of the Physician Center, Suite 301. 2 56-235-5578.

Grief Support Group, 1:00 PM in the Cancer Resource Center.

435-4881 Mental Illness Support Group.

2:00 p.m. in the Tyler Center.

5 RMC Diabetes

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Education Classes, RMC Women’s and Children’s Pavilion Level 3000 Classroom.

235-5132 ext 1

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Relay for Life.

McClellan. 231-4880

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Alzheimer Support Group . 5:00 p.m. on the 3rd floor of the Physician Center, Suite 301. 56-235-5578.

Touch (Cancer) Support Group, 12:00 noon in the Physician Center 4th floor. 235-5084 Mental Illness Support Group.

2:00 p.m. in the Tyler Center.

Man to Man (Cancer) Support Group. 5:30 PM in the Cancer Resource Center (Physician Center 4th floor). 235-5084

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Alzheimer Support Group . 5:00 p.m. on the 3rd floor of the Physician Center, Suite 301.

256-235-5578.

Mental Illness Support Group.

2:00 p.m. in the Tyler Center.

Steel Magnolias.

5:00 p.m. in the 1st floor classroom of the Tyler Center.

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RMC Diabetes Education Classes, RMC Women’s and Children’s Pavilion Level 3000 Classroom.

235-5132 ext 1

RMC Diabetes Education Classes, RMC Women’s and Children’s Pavilion Level 3000 Classroom.

235-5132 ext 1

RMC Diabetes Education Classes, RMC Women’s and Children’s Pavilion Level 3000 Classroom.

235-5132 ext 1

McClellan. 231-4880 RMC Prenatal Classes.

235-5132

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Alzheimer Support Group .

5:00 p.m. on the 3rd floor of the Physician Center, Suite 301. 56-235-5578.

Mental Illness Support Group. 2:00 p.m. in the Tyler Center.

8 Relay for Life.

Car Seat Safety Checks. 8 a.m. to Noon. The check, which is free and open to the public, is held at the Tyler Center Parking Deck, 731 Leighton Avenue

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RMC Prenatal Classes.

235-5132

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RMC Prenatal Classes.

235-5132

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RMC Prenatal Classes. 235-5132

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Stress doesn’t just come from work or a physical ailment, it can also be the result of a mental ailment, such as depression resulting from loneliness. Just like everyone else, seniors need to share their problems and concerns as well as their good times with others. Just because you’re retired from work does not mean you’re retired from life. Stay actively involved in your community, and be sure to maintain regular contact with friends and family members.

NHC

Calhoun County’s Only Continuum of Care

Whether you merely need assistance with a few activities of daily living provided by our Assisted Living...

NHC Place

1335 Greenbrier • Anniston (256) 835-3959

...or the more extensive care provided by our skilled nursing unit, Physical, Occupational or Speech Therapy provided by our Rehab Department at NHC HealthCare, NHC is Calhoun County’s Choice!

NHC HealthCare

2300 Coleman Road • Anniston (256) 831-5730

Meeting the Complete HealthCare Needs of Calhoun County

NHC “Care is Our Business”

Healthy Living

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Spring 2010

May – American Stroke Month

By Loyd McIntosh

Stroke is the number three cause of death in the United States, behind heart attacks and cancer, killing over 137,000 of the 795,000 Americans who suffer a stoke ever year, according to the American Stroke Association (ASA). The ASA established May as American Stroke Month with the goal of educating Americans about the risk

Common Risk Factors • High Blood Pressure • Smoking • Diabetes • Poor Diet • Lack of Physical Exercise • Obesity

factors, symptoms and prevention of stroke.

According to the CDC, prevention of stroke is possible primarily through the management and/or reversal of these risk factors, i.e., managing your hypertension and diabetes, maintaining a healthy weight, eating a healthy diet, etc.

Stroke Prevention Guidelines According to the National Stroke Association, Up to 80% of all strokes are preventable. The following National Stroke Association’s stroke prevention guidelines will help you learn how you may be able to lower your risk for a first stroke. National Stroke Association suggests you ask your doctor for advice on how to best use these guidelines.

1. Know your blood pressure.

2. Find out if you have atrial fibrillation.

3. If you smoke, stop.

4. If you drink alcohol, do so in moderation.

5. Find out if you have high cholesterol 6. If you are diabetic...

7. Exercise.

8. Enjoy a lower sodium (salt), lower fat diet.

Common Symptoms • Numbness or weakness on

9. Circulation (movement of the blood through the heart and blood vessels) problems.

10. Know the Symptoms of Stroke.

one side of the body

The Stroke Prevention Guidelines were established by National Stroke Association’s

• Difficulty speaking or

stroke prevention. They were first published in a 1999 issue of Journal of the American

understanding speech • Blurry or double vision • Migraine • Dizziness and difficulty with balance

Stroke Prevention Advisory Board, an elite group of the nation’s leading experts on Medical Association (JAMA) and have been updated to reflect current medical standards.

Local Resources Anniston Neurology & Headache Management Center 256-231-0022 Stroke Support Group Tyler Center 731 Leighton Avenue Additional Resources American Stroke Association www.strokeassociation.org National Stroke Association www.stroke.org

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Spring 2010

Enjoy The Comforts Of Your Own Home!

Our Services Include: Companionship • Transportation Meal Planning • Meal Preparation • Light Housekeeping • Running Errands • Sitter Services • Medication Reminders • Bathing Assistance • Assistance With Bill Paying And More!

Each Care-Giver Is Selected Through A Comprehensive Screening Process Including:

Strokes:

Prevention is Possible

Criminal Background Screening, Personal and Business Reference Checks, Bonded, Insured, DPS Safety Reports and More!

Call Us At (256) 831-3250 or (877) 777-1822 Payment methods include: Private Pay • LTC Long Term Care Insurance • VA • Medicaid Waiver

Healthy Living

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Spring 2010

JUNE 2010

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Alzheimer Support Group .

5:00 p.m. on the 3rd floor of the Physician Center, Suite 301. 56-235-5578.

Grief Support Group, 1:00 PM in the Cancer Resource Center. 435-4881 Mental Illness Support Group. 2:00 p.m. in the Tyler Center.

RMC Diabetes Education Classes, RMC Women’s and Children’s Pavilion Level 3000 Classroom.

235-5132 ext 1

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Alzheimer Support Group . 5:00 p.m. on the 3rd floor of the Physician Center, Suite 301. 56235-5578.

Mental Illness Support Group. 2:00 p.m. in the Tyler Center.

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Alzheimer Support Group . 5:00 p.m. on the 3rd floor of the Physician Center, Suite 301.

256-235-5578.

Touch (Cancer) Support Group, 12:00 noon in the Physician Center 4th floor. 235-5084 Man to Man (Cancer) Support Group. 5:30 PM in the Cancer Resource Center (Physician Center 4th floor). 235-5084

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5

RMC Prenatal Classes.

235-5132 Cystic Fibrosis Foundation’s Great Strides Walk. 9:00 a.m., Oxford Lake.

800-523-2357

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RMC Diabetes Education Classes, RMC Women’s and Children’s Pavilion Level 3000 Classroom.

235-5132 ext 1

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RMC Prenatal Classes. 235-5132

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RMC Diabetes Education Classes, RMC Women’s and Children’s Pavilion Level 3000 Classroom.

235-5132 ext 1

RMC Prenatal Classes. 235-5132

Mental Illness Support Group.

2:00 p.m. in the Tyler Center.

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22 Alzheimer Support Group .

5:00 p.m. on the 3rd floor of the Physician Center, Suite 301. 56-235-5578.

Mental Illness Support Group. 2:00 p.m. in the Tyler Center.

Steel Magnolias. 5:00 p.m. in the 1st floor classroom of the Tyler Center.

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29 Alzheimer Support Group . 5:00 p.m. on the 3rd floor of the Physician Center, Suite 301.

256-235-5578.

Mental Illness Support Group. 2:00 p.m. in the Tyler Center.

RMC Diabetes Education Classes, RMC Women’s and Children’s Pavilion Level 3000 Classroom.

235-5132 ext 1

Car Seat Safety Checks. 8 a.m. to Noon. The check, which is free and open to the public, is held at the Tyler Center Parking Deck, 731 Leighton Avenue

RMC Prenatal Classes. 235-5132

30

RMC Diabetes Education Classes, RMC Women’s and Children’s Pavilion Level 3000 Classroom.

235-5132 ext 1

In lieu of dieting, men looking to lose weight and keep it off should change their lifestyle. Diets are often a quick fix, providing quick, but not necessarily long lasting, results. Women who have been up and down the weight loss roller coaster can no doubt attest to the shortcomings of diets. Men with less experience might be surprised to find out that diets are often a temporary fix. Weight loss requires a lifestyle change.

Healthy Living

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June 14-22 – Men’s Health Week

Spring 2010

Limiting foods such as red meat and excessive sweets, maintaining a healthy weight, limiting smoking, and eating a healthy diet include foods high in Omega-3 fatty acids, lycopene, and vitamin D can help reduce the risk of developing prostate cancer.

By Loyd McIntosh Just like women who have special health and wellness needs, men have their own set of issues particular to their gender. However, unlike the gals who get their own month (October), the guys only get a week.

Celebrated the week leading up to Father’s day, the Men’s Health Network (MHN) established Men’s Health Week to educate men about the various health issues they face, encourage them lead healthier lifestyles, and to encourage men of all backgrounds to take their overall health more seriously.

Prostate cancer and other disease are among the most common health issues men face. According to the MHN, over 30 million men suffer from prostate conditions such as prostatitis and prostate cancer.

Every year, over 230,00 men will be diagnosed with prostrate cancer with approximately 30,000 dying from the disease. To help prevent prostate cancer, men should begin having prostate exams beginning at age 50.

Nadia McKitty, M.d., M.P.H. Family medicine Physician NOW ACCEPTING NEW PATIENTS

Got Braces?

Providing Primary Care for Adolescents, Adults & the Elderly.

(256) 237-9983

dr. Nadia McKitty

www.advbraces.com

418 East 12th Street Anniston, AL 36207

Board Certified Family Medicine Physician

The Care You Want Is Here!

Monday - Friday: 9AM - 5PM • (256)

237-3600

1900 Leighton Ave, Suite #205 • Anniston, AL 36207

“Our mission is to provide high quality and efficient Orthodontic treatment in a professional and personalized manner.”

Dr. André Ferreira DMD, MS Adjunct Professor of Orthodontics at the University of Alabama School of Dentristry

Healthy Living

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Spring 2010

Men’s Health checklist It’s important that men get regular health screening tests. Catching problems early on can often help prevent them from turning into something more serious down the road. Below are some guidelines on men’s screening tests.

If you are a man reading this, talk to your doctor about when he thinks you should schedule these exams, as test frequency varies based on your age, your health history and your family’s health history.

BODY MEASUREMENTS Taking your height, weight and body-mass index (BMI) helps determine whether your are overweight. Overweight people are more likely to have high blood pressure, heart disease or diabetes. BMI is assessed using a mathematical form of weight and height.

BLOOD PRESSURE A blood-pressure test is the only way to determine if you have high blood pressure. If undetected and untreated, it can increase your risk of heart attack, stroke, heart failure and kidney failure. According to the American Heart Association, you should get it checked at least once every two years -- and more often if your doctor says it’s high.

CHOLESTEROL TEST A blood test is used to determine your good (HDL) and bad (LDL) cholesterol levels. According to the AHA, cholesterol is a soft, waxy substance found among the lipids (fats) in the bloodstream and in all your body’s cells. Humans need cholesterol, but a high level increases your risk of heart disease and stroke. Men age 20 years or older should have their cholesterol checked every five years and more frequently as they age or if they have high cholesterol levels.

COLORECTAL CANCER SCREENING This screening uses various tests to examine the colon for polyps that may become cancerous or to find colon cancer before symptoms occur. Men 50 or older should talk to their doctor about which tests are right for them and when to have them done.

PROSTATE CANCER SCREENING TEST Prostate cancer is detected through a blood test that determines the amount of prostate-specific antigen (PDA) in your blood, or through a digital rectal exam (DRE) where a doctor inserts his lubricated, gloved finger into the rectum to examine the prostate gland for any irregularities. The American Cancer Society suggests that men get tested for prostate cancer every year, starting at age 50.

TESTICULAR EXAM This test examines the testicles for enlargement, swelling or a lump. Doctors usually check for this at your physical exam, especially if you tell them that you’ve noticed a change in your testicles or are between the ages of 15 and 40.

SEXUALLY TRANSMITTED DISEASE TESTS These tests determine if you have a sexually transmitted disease (STDs) like syphilis, chlamydia or HIV/AIDS. Your doctor will determine which tests you should get based on risk factors and sexual history.

DENTAL EXAM During this exam, a dentist will examine your teeth and gums for cavities or oral cancer. The American Dental Association recommends that you go once or twice a year for a checkup and cleaning.

EYE EXAM Eye exams assess if you need your vision corrected by either wearing prescription eyeglasses or contact lenses. They also identify existing vision problems like glaucoma or cataracts. Eye experts suggest that you get your eyes checked by an eye-care professional every year.

HEARING TEST A hearing test gauges your speech and sound recognition at various levels.

Ask your doctor how often you should get your hearing tested.

Healthy Living

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Spring 2010

Some statistics compiled by the MHN may surprise you, such as: • Men die at a higher rate than • On average, American men are women from the Top 10 causes sicker and die younger than women of death among all Americans

• Women are 100 percent more likely to

• Men are the victims of 92 percent visit their doctor for annual check of all workplace deaths

ups and preventive services than men

Local Resources Anniston Urologic Associates • 256-237-6717 Cancer Care Center of Anniston • 256-241-227

Cardiology and CV Surgery 1700 Christine Ave, Suite 100, Anniston, Alabama

We put our hearts into taking care of yours

Dr. Kamran, Dr. Jasser and their office staff would like to express their appreciation of the people of Anniston and surrounding communities for their support and confidence in choosing Cardiology and CV Surgery for their cardiac care. Cardiology and CV Surgery is dedicated to providing quality health care services for all your cardiac needs.

Mohammad Kamran, MD, FACC

Board Certified Interventional Cardiologist Dr. Mohammad Kamran is a specialist in Interventional Cardiology and brings more than 20 years of health care experience to the community.

Dr. Kamran is Board Certified in Cardiology, Interventional Cardiology as well as Board Certified by the Heart Rhythm Society for pacemaker and ICD implantation. He is a fellow of the American College of Cardiology.

Mohamed S. Jasser, MD, FACC

Board Certified Interventional Cardiologist Dr. Mohamed S. Jasser is a specialist in Cardiology and Interventional Cardiology with more than 20 years of health care experience.

Dr. Jasser is Board Certified in Cardiology, Interventional Cardiology, and Endovascular Medicine. He is a fellow of the American College of Cardiology.

For more information contact the office at

Phone: (256) 238-1154 or Fax: (256) 237-8624

Healthy Living

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Know Your Numbers: Cholesterol

By Loyd McIntosh

Want a healthy heart? Of course you do. What’s one of the best things you can do to have a healthy heart? Keep your cholesterol levels in check.

How many times have we all heard this in our lifetime? About a million, but that doesn’t make it any less important.

According to the American Heart Association, high cholesterol is a major risk factor for stroke and heart disease and it is estimated over 100 million Americans currently have high cholesterol levels of 200 mg/d or higher. Although genetics is often a factor, high cholesterol levels are mostly attributed to an unhealthy lifestyle.

While there may be nothing you can do about who your ancestors are, exercise and a healthy diet can significantly reduce cholesterol levels and your risk of a heart attack or stroke.

Ann Angell, a personal trainer at the Anniston YMCA and Healthy Living contributor, works with many clients who have been told by a doctor to include exercise into their lives for a variety of health reasons, including high cholesterol, and has seen some remarkable success stories over the years.

“Several of my clients have had a tremendous reduction in their cholesterol levels and one or two have been able to completely eliminate their medication by exercising with me three days a week,” Angell said.

Angell says getting at least 30-minutes of moderate exercise – including walking for beginners – three days per week can have a positive impact on cholesterol levels.

“Cholesterol is basically blood fat and when you reduce blood fat good things happen,” such as reducing risk for heart attacks, type II diabetes, obesity, stroke and other health issues.

The food we eat also has a significant impact on cholesterol. Everyone by knows that eating a healthy diet can help lower cholesterol, but there are some foods that have been proven to be more effective than others.

Spring 2010

Healthy Living

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Spring 2010

Stringfellow Physician Network Dr. Roland Cook Dr. Neal D. Van Marter

General Medicine Walk-Ins Welcome

Legacy Professional Plaza

912 Snow St., Suite B Oxford, Al 36203 (256) 831-0927

Family Practice

3320 Henry Road, Suite E Anniston, AL 36207 (256) 236-6411

Healthy Living

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Know Your Numbers Cholesterol In 2009 the Mayo Clinic published its top five foods for combating cholesterol and, and the good thing is most of these foods are easy to find, delicious, and inexpensive.

1. Oatmeal and oat bran: The guy in the black hat on the cardboard tube has been on to something for a long time. Containing high amounts of soluble fiber, oatmeal and oat bran help reduce your lowdensity lipoprotein – LDL or the so-called ‘bad cholesterol’ – by reducing the amount of cholesterol absorbed by the intestines. Taking in 1 ½ cups of cooked oatmeal adds six grams of fiber to your diet. Add a little oatmeal to some fruit and you’re looking at 10 grams.

2. Walnuts, almonds and other nuts: When the urge to snack hits it’s okay to ‘feel like a nut.’ That’s because walnuts are high in polyunsaturated fatty acids, which aid the blood vessels in remaining elastic and healthy. Don’t eat too much, though; nuts are high in calories. A handful (1.5 ounces) a day is all you need to help lower your cholesterol.

3. Fish: Rusty hooks not withstanding, many varieties of fish can significantly reduce cholesterol levels due high amounts of Omega-3 fatty acids, a compound which also helps reduce blood pressure and blood clots. Many physicians recommend eating at least two servings of fish per week, preferably salmon, mackerel, albacore tuna, sardines, lake trout and herring. Just remember to grill or bake your fish and leave the frying for the hush puppies.

4. Olive Oil: That’s right, Popeye’s girlfriend is great for your health.

Actually, olive oil contains a generous amount of antioxidants that can help lower LDL. The FDA recommends around about two tablespoons of olive oil per day, which can be added to your diet in a number of ways such as, sautéing vegetables or meat, combined with vinegar for a salad dressing, or added to a marinade. Be sure to choose extra-virgin olive oil that has been processed less than other varieties and, therefore, contains more of those cholesterol-fighting antioxidants.

5. Plant sterol or stanol fortified foods: Admittedly this one doesn’t roll off the tongue, but there are now many foods on grocery shelves with help block the absorption of cholesterol into the body. According to the Mayo Clinic, 16 ounces daily of foods such as orange juice, yogurt drinks, and even margarines fortified with stanols and/or sterols – substances found in plants – can lower LDL levels by as much as 10 percent. In addition, the American Heart Association recommends stanol and sterol –fortified foods for people with LDL levels over 160 milligrams per deciliter.

Spring 2010

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Spring 2010

Calculating Your BMI The body mass index (BMI) uses your height and weight to determine if you are underweight, normal weight, overweight or obese (very overweight). BMI may be used for adults between 19 and 70 years of age. Do not use BMI if you are a pregnant or breastfeeding woman, a competitive athlete, a bodybuilder, a child or an elderly person who is frail and inactive. Use the chart to find your BMI. Find your height and then your weight to the right on the same line.

Look up to the column heading to see your BMI number.

Normal (BMI 18.5 - 24.9) This is what is considered an appropriate body weight for most people. You are not underweight or overweight. However, if your body is mostly fat with little muscle you still may not be as healthy as you could be.

Overweight (BMI 25 - 29.9) This range is less healthy for most people. Some people may be healthy and fall into this range if their body is mostly muscle with very little fat. If you fall into this range and your body is not mostly muscle, your health may be more at risk.

Obese (BMI 30 and above) Eighty percent of the people who fall into this category are not at a healthy weight and are at a higher risk for weight related diseases such as diabetes and hypertension.

Courtesy: www.scalebackalabama.com

Cardiology and CV Surgery 1700 Christine Ave, Suite 100, Anniston, Alabama Dr. Yamamuro and his office staff consider it an honor and privilege to serve the Anniston community and surrounding areas in their health care and surgical needs.

Dr. Yamamuro brings more than 25 years of surgical experience to the community. He strives to provide the highest quality of health care to his patients. Dr. Yamamuro is a member of the American Board of Surgery and a Fellow in the American College of Surgeons.

For additional information call

(256) 240-8075 or (256) 238-1154

Masumi Yamamuro, MD Board Certified in Cardiovascular Surgery

Healthy Living

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Spring 2010

Healthy Mind & Body: The Skinny on Dieting

by Delana M. Gilmore

I

f you perform an Internet search on the word “diet” you will find 133,000,000 results. Needless to say that there is a lot of information on the Internet about dieting; but deciding on which program that will work the best for you seems to be the second hardest decision –after deciding to begin a diet program.

The key to any dieting success is getting your mind in the right direction, and then your body will follow. Here are some items that you might want to keep in mind while deciding on a diet regime: 1. Discover your eating habits. Do you eat three meals a day? Do you eat out or cook at home? Do you eat a lot of sweets or unhealthy foods?

Gotdiet.com suggests that answering questions about your habits will help you pick the weight loss diet you’re most likely to stick with. For instance

if you like going out to restaurants, a weight loss program that requires you to cook at home won’t appeal to you.

2. Aim for balance. Look for a plan that includes plenty of exercise combined with a balanced diet. The bodybuildingforyou.com Web site proposes a 40/30/30 approach to losing weight: 40 percent of carbohydrates (whole grains, fruits, and vegetables), 30 percent of protein (chicken or fish), and 30 percent of fat (olive oil or nuts).

3. Choose a regime that has a variety of options. On its Web site www.weight-loss-institute.com recommends choosing a weight loss program that gives you some control rather than imposing just one system.

4. Consider how much time and money you will want to spend. Will you need to attend meetings or counseling sessions? Are there membership fees and additional services needed to be paid for?

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Healthy Living

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Spring 2010

5. To try again or not try? If you tried a specific program before and it didn’t work, you may not want to go back. Try something new this time around.

Then again if a certain program didn’t work one time, that doesn’t necessarily mean you can blame the program itself. For example, I decided to lose some weight before my wedding day. I tried an online weight loss program and lost the weight. After I got married, I tried to maintain the weight, but an inactive lifestyle led to the weight gaining back. After some health issues developed, I made up my mind to decide on a diet regime and stick to it. I went back to the online program, and once again it worked. However, this time around my mindset was more toward a lifestyle change instead of just losing weight.

On his Web site (vitkinclinic.com) Dr. Michael Vitkins from Vitkins Weight Reduction and Control Clinic located in Oxford suggests that there

1. A low-carb diet is easy to follow because it’s based on familiar foods available in every grocery store.

2. Exercising is recommended because it positively affects your mood and gives increased energy, helps you stay firmer, is a natural appetite suppressant, and improves cardiovascular performance.

3. On his program behavior modification will occur by helping the client learn how to change eating habits and overcome challenges. His staff gives the client tips on managing menus and keeps the client motivated.

4. Diet medications (appetite suppressants) are used in his program.

They have been proven to be safe and effective.

are four factors that can depend on a successful weight loss:

not have to read ALL of the 133,000,000 Internet search results, but just become inform of what is out there and available. Then with guidance from a health professional create a diet regime that will work for you.

Before you begin to decide, do plenty of research on any diet regime including the credentials of the experts involved in the program. You do

Delana M. Gilmore is a freelance writer in Anniston.

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Boarded Vascular Surgeon and Boarded Phlebologist Dr. John Kingsley is now evaluating patients in Oxford for state-of-the-art vein treatments.

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Healthy Living

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Spring 2010

Healthy Mind & Body Scott Shiflett says surgery changed his life

By Loyd McIntosh

F

ad diets, exercise gimmicks and new treatments for obesity are a dime a dozen, and most aren’t worth the boxes they’re packaged in. However, there is one procedure that, while often successful, also remains one of the most controversial: gastric bypass Simply put, gastric bypass is a surgery that makes the stomach smaller, usually by making a small pouch at the top of the stomach then directly attached to the middle of the small intestine allowing food to ‘bypass’ the rest of the stomach. With a smaller stomach, patients are able to only able to eat a fraction of what they were prior to the operation, which, in turn, results in radical weight loss.

Like any surgery gastric bypass has its own set of risks, such as infection at the incision site, leaking from the site of the stomachintestine connection, ulcers, and iron B12 deficiencies, and about

one-third of bypass patients develop gallstones, according to information at WebMD.com.

However the surgery more often than not produces mind-boggling positive results. For proof look no further than Oxford resident Scott Shiflett. A football player during his high school days at Oxford High School, Shiflett weighed in at a fit-and-trim 155 pounds by the time he graduated in 1984.

Two decades later, however, Shiflett tipped the scales at 315 pounds, but even though he knew his weight had increased over the years, he didn’t realize how bad his problem was until a family trip to Six Flags in 2002. After waiting in line for almost an hour to ride the Bat Man roller coaster one of his daughters, the reality of weight problem finally hit him square between the eyes.

“I got on the ride and the strap wouldn’t connect,” he recalls. “A worker came over and gave me an extension, but it still wouldn’t connect.” The park employee then had to tell Shiflett that he was simply too large to ride the coaster and wouldn’t be able to enjoy the ride with his daughter. It was a feeling that, he says, changed his life

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completely.

“I never felt that way about myself in my life,” Shiflett said. “I felt like the world had crashed around me.”

During the drive home, Shiflett decided the time had to come to do something about his weight. He had heard about gastric bypass – even knew a little about the procedure – and by the time he pulled into his driveway, his mind was made up. He was going to have gastric bypass surgery.

The next day he called Dr. Bryan Freeman’s office and by Monday he was in a class with another 35 people to listen to a presentation about the procedure. Shiflett says the nurse running the class basically told the pros and cons – mostly cons – before distributing the packet of information and forms and instructing those in attendance to go home and think about it for a week or so before returning the information.

“They try to talk you out of it and tell you all that can go wrong.

She walked out of the room and I sat down and started filling them out,” he said.

“The others in the class started saying ‘what are you doing? She told us to take them home and think about it,’” he recalls. “I told them ‘I ain’t got to think about it.’”

Shiflett was on the operating table three weeks later – a logistical impossibility these days – and within the first year he had lost 120 pounds. Today he weighs between 195-200 pounds and can do things that were impossible 10 years ago. Although self-employed, he is the baseball coach for Faith Christian School and has taught Physical Education in the past.

“I couldn’t go shopping with my family because nobody had the stuff I needed. I had trouble walking to the mailbox and couldn’t even jog down the driveway,” Shiflett said.

Shiflett says food was addiction and that obesity ran in his family – his own father was 300 pounds. But the real reason he went under the knife goes back to that day eight years ago and the realization he could very well be saddling his three daughters with a legacy of obesity.

“I had allowed them to eat like I did and then I realized that I didn’t want to pass this down to them,” he said.

Almost a decade later, Shiflett is a perfect example of a success story as a result of gastric bypass and doesn’t shy away from talking about his struggles, his decision to have the surgery, and encouraging others in similar situations to at least think about it.

“I have a lot of people call me and ask me about the surgery and I just tell them ‘it was the best decision I ever made,” Shiflett said.

“I’m glad I went through it and that God provided me with this opportunity,” Loyd McIntosh is a freelance writer in Pell City.

Spring 2010

Trent Penny/The Anniston Star

Scott Shiflett has lost more than 120 pounds since his gastric bypass surgery.

He says that due to his surgery he enjoys an active lifestyle, including coaching the baseball team for Faith Christian School.

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Healthy Mind & Body: The Psyché of Losing Weight

by Delana M. Gilmore

“You cannot reason with a hungry belly; it has no ears.”

- Greek proverb

Y

ou stand in front of your closet looking at your favorite pair of pants knowing that they do not fit you any more. Depressed you head toward the fridge and grab that carton of ice cream.

Have you ever gone through this scenario or something similar? If so, have you ever wondered why you grab something to eat when you are depressed?

And why do you keep on doing it knowing that you will gain weight?

On their Web site the American Psychological Association (APA) maintains that the answer to losing weight successfully is to address what’s behind unhealthy behaviors contributing to weight gain. A person needs to recognize the

Spring 2010

Healthy Living bond between the mind and the body to help address the reasons behind weight issues in order to break the bad habits and gain a healthy lifestyle.

To help recognize the reasons some people visit professional counselors, like Rod Campbell with Pathway Counseling in Oxford. “Dr. Phil sometimes asks people to find their ‘fat reason.’

By this he means that we need to understand why our lives are structured in such a way that we are overweight,” Campbell said.

Reasons for people coming to see Campbell are unlimited. They range from defense mechanisms against abuse (especially sexual abuse) to recreational eating – their whole life revolves around food. When a person begins to know the reasons behind the eating habits, a person can begin to take care of both their emotional and physical well-beings.

When this process starts, changes are set into

25

Spring 2010

motion occurring in a person’s lifestyle and mental state as well. Most changes have a positive reaction – a person begins to feel that they have accomplished something and increases in energy. Campbell maintains that “the more they progress, the more they enjoy (or at least celebrate) the process and results.” However, the process can be challenging to some. Some people might have a difficult metabolism or the idea of being smaller brings up repressed memories. One of Campbell’s clients exercised daily, ate the right food, and successfully lost weight.

When she hit a certain number (though still a high number), she began to have panic attacks worrying that she would once again become attractive and in her mind become a victim again.

“The more emotionally tied to their reason a person is the more emotional the process of losing weight becomes,” affirms Campbell.

Losing weight is not just a change on the

scale but needs to be a change in lifestyle.

To his clients Campbell suggests a “slow and steady approach” making one or two changes.

When those little changes become second nature, then add little changes. Lifestyle changes take time. The difficult part is committing and following through. If you want to make these changes permanent have, someone walk this path with you. Having someone sharing your struggles and successes will make the work easier and less intimidating. Campbell affirms that accountability is an amazing motivator. If no one will join you, look online for support through chat groups or message boards. There you can find that you are not alone – several people throughout the world are going through the same struggles as you are.

Delana M. Gilmore is a freelance writer from Anniston.

From Changes to Habit Rod Campbell with Pathway Counseling recommends to his clients to make lifestyle change they will need to make small subtle changes first.

If not, they will fall back into old habits.

Below are some changes that Campbell suggests to his clients:

1. Stop eating when you are full.

2. Think: Food is fuel not fun. For a healthy body you need to have the right fuel—good nutrition without junk food or excess food.

3. Think 80/10/10. (Eat 80% of food you like; 10% of healthy food; 10% of food that is bad for you.)

4. Get enough sleep. You take in extra calories in attempt to stay awake.

5. Do a little more exercising than you did last month.

6. Find things that you can live with the rest of your life.

“For instance I’m not going to eat a bowl of broccoli as an afternoon snack,” Campbell states. “But I discovered that I love edamame with a little soy sauce or sea salt.

I’d rather have a honey bun but an hour later I feel better if I eat the edamame.”

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Healthy Living

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Spring 2010

Food: Comfort Foods that won’t spoil your waistline

M

ost cultures have their share of comfort foods that seem to make a bad day better. Or perhaps they evoke feelings of family or special holidays. The trouble with most comfort foods is that they tend to be carbohydrate-laden, high-calorie items that can pack on the pounds. Something you may not be apt to do after making healthy resolutions.

There are ways to turn favorite comfort foods into healthier options that still satisfy.

Consider these modifications to the foods you love.

Stew: Hearty stews can make winter weather bearable. Swap out fatty meats, such as chuck, for leaner cuts or even chicken breast. Increase the ratio of vegetables to meat and potatoes for a filling option that still has the ingredients you love. Use low-fat gravy or broth to create the stew liquid and thicken with a little cornstarch.

Chili: A warm bowl of chili is a favorite for many. Use the leaner cuts of ground beef (such as sirloin or ground round) and skim off any excess fat during cooking. Or simply go with ground turkey or chicken as an alternative. Increase the amount of peppers and beans you add to the chili mix. Achieve flavor with seasonings, instead of fat. Serve with low-fat shredded cheese on top and a dollop of fat-free sour cream.

Mashed potatoes: Who can resist a heaping serving of mashed potatoes? The trouble is the butter and milk in the mix could make those potatoes much heavier in calories than you desire. Make mashed potatoes with a 50-50 ratio of potatoes and cauliflower. The texture will be the same, but you’ll be using fewer carbs. Replace butter and milk with low-fat stock for flavor. You can also mix in some low-fat sour cream to thicken your po-

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tatoes and add a little bite to the flavor.

Mac and cheese: Macaroni and cheese may be one of the all-time favorite comfort foods. But with that much cheese, it’s not so comforting for those watching their weight.

For a healthier version, swap out regular macaroni for whole wheat. Use low-fat cheddar or even an easily melting low-fat cheese spread in place of whole milk cheeses. Skim milk will help make the combination creamy, as will low-fat evaporated milk. Beef up the nutritional value of the dish by adding diced tomatoes or peppers. Turn it from a side dish into a main dish by adding lean ground turkey.

Potato chips: Do you enjoy a bowl of potato chips while watching television? Many do, with consequences. Baked varieties are healthier, or try making your own “chips” at home. Thinly slice potatoes with the skin on.

Place on a cookie sheet covered with parchment paper or lightly sprayed with nonstick cooking spray. Dust with salt, pepper or your favorite seasonings. Bake at 400 F until the

Spring 2010

desired crispiness is reached.

Lasagna: This popular Italian dish is heavy on cheese, possibly meat and pasta. It can be a recipe for dieting disaster. Substitute a whole grain or multigrain pasta noodle for regular lasagna noodles. Alternate layers of your lasagna with thinly sliced eggplant or zucchini to cut down on the amount of pasta.

Select nonfat cheeses and use sparingly. Skip the sausage or ground beef and replace with chopped spinach.

Pizza: Pizza is a popular comfort food. The best way to cut the calories from pizza is to make it yourself instead of ordering out. Use a whole-wheat dough and low-fat cheese.

Make the pizza more filling by piling on fresh vegetables. If you prefer plain pizza, fill up on a side dish of salad so you’re less tempted to indulge in two or three slices.

Bread: Bread products can be better for you when you choose whole grain or multigrain varieties. Instead of butter, consider dipping bread in a small amount of seasoned olive oil.

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Cooking for One

P

erhaps you’re the senior woman or gentleman at the supermarket pushing a wagon full of TV convenience dinners. While it may seem the easy way to go now that the family has left the coop, those convenience meals are not always the healthiest option.

Generally high in sodium and calories, they don’t always fit into the acceptable diet for an elder person.

Cooking for one or two is something that should be embraced as you grow older. While you may be accustomed to cooking for a family, now that the nest is empty, scaling back will be required. Homemade food can be delicious, nutritious and simple. For adults who have lost a spouse or live alone, cooking can also be an enjoyable break in the day -- brightening your mood. Consider these tips.

• Spend a day cooking for the week, if desired. Make a few items that can be stretched and enjoyed later in the week or “tweaked” into a completely different meal. Meatloaf, for example, can be made into several meals. Sliced leftovers into a sandwich and enjoy on a crusty piece of French bread, or top those leftovers with mozzarella cheese and sauce and serve with a small side of spaghetti. The same can be said for basic poultry and meat dishes as well.

• “Dinner” doesn’t have to be the extravagant meal that it once was. A half of a sandwich and a bowl of soup are perfectly acceptable options.

• Many of your favorite recipes can be cut in half and enjoyed. Experiment with making smaller quantities of desserts and foods.

• Invest in good-quality freezer bags or a device that vacuum seals items. Buying smaller packages of foods tends to be more expensive than buying in bulk. Therefore, continue to buy the “family” packs of meats and poultry. Then separate them when you return home and package them securely for freezing. Mark the date on items so that you use them promptly.

• Don’t underestimate the advantages of breakfast for dinner. Eggs whipped up into omelettes filled with fresh vegetables, a small stack of pancakes, or even a hearty bowl of oatmeal can be welcoming when you don’t want much fuss.

Spring 2010

Chicken Rotini Salad with Rosemary The combination of bright green spinach, rich red tomatoes, and shiny black olives makes this salad pop with color as well as taste.

Serves 4; 1 1/2 cups per serving 4 ounces dried multigrain rotini 1 1/2 cups cubed cooked skinless chicken breasts, cooked without salt (about 7 1/2 ounces cooked) (see Cook’s Tip at end of recipe) 1 14-ounce can artichoke hearts, rinsed, drained, and coarsely chopped 1 cup grape tomatoes, halved (about 5 ounces) 1 cup fresh baby spinach (about 1 ounce) 1/3 cup finely chopped red onion 1 2.25-ounce can sliced black olives, drained 3 tablespoons red wine vinegar 1 tablespoon olive oil (extra-virgin preferred) 1/2 teaspoon dried rosemary, crushed 1/4 cup crumbled low-fat blue cheese In a stockpot or large saucepan, prepare the pasta using the package directions, omitting the salt and oil. Drain in a colander. Run under cold water to stop the cooking process and cool the pasta quickly.

Meanwhile, in a large bowl, stir together the remaining ingredients except the blue cheese.

Stir in the pasta. Gently fold in the blue cheese.

Cook’s Tip: It is so convenient to prepare extra chicken breasts to keep in the freezer for those hectic nights, but if you don’t have any available for this dish, discard all the visible fat from 10 ounces of skinless, boneless chicken breasts, then cut the chicken into bite-size pieces. Heat a small skillet over medium-high heat until hot. Remove the skillet from the burner and lightly spray with cooking spray (keeping far from a gas flame). Cook the chicken for 3 to 4 minutes, or until no longer pink in the center, stirring constantly.

NUTRITION ANALYSIS (per serving) Calories 296 Total Fat 9.0 g Saturated Fat 2.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 1.0 g

Monounsaturated Fat 4.5 g Cholesterol 48 mg Sodium 444 mg Carbohydrates 29 g Fiber 5g Sugars 3g Protein 25 g Dietary Exchanges: 3 lean meat, 1 1/2 starch, 1 vegetable This recipe is courtesy of the American Heart Association’s Patient Education program.

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Spring 2010

Chicken and Broccoli Bake

Applesauce Cookies

Serving Size: 1/8 of recipe Yield: 8 servings

Serving Size: 2 cookies Yield: 12 servings

Ingredients:

Ingredients:

1 cup rice, uncooked 1 package (10 ounce) broccoli, frozen 3 cups chicken, cooked 2 Tablespoons margarine or butter 1/4 cup flour 2 cups chicken broth 1/4 cup Parmesan cheese (optional)

Instructions:

1. Cook rice in 2 cups of water.

2. Let broccoli thaw.

3. Chicken should be off the bone.

4. Melt butter in large sauce pan.

5. Add flour to melted margarine and stir. This will be lumpy.

6. Use broth from chicken you cooked or use canned chicken broth. Slowly add broth to margarine/ flour. Stir to remove lumps and thicken.

7. Add cheese and stir.

8. Add rice, broccoli, and chicken. Stir.

9. Put in a casserole pan and bake at 350 degrees for 30 minutes or until thoroughly heated.

Cost: Per Recipe: $ 7.24 Per Serving: $ 0.90

Instructions:

1. Preheat oven to 350°F. Prepare pan or cookie sheet (see below).

2. Cream together sugar, shortening and egg.

3. In a separate bowl, combine baking soda, flour, salt, and cinnamon. Mix well.

4. Stir flour mixture into shortening mixture just until moist.

5. Add applesauce, raisins, and nuts.

For Cookies: Drop dough by heaping teaspoon several inches apart on a greased baking sheet.

Bake at 350 degrees for 10 to 12 minutes.

For Cake: Bake at 350 degrees in an 8 inch x 8 inch pan for 40 minutes.

Note: To check cake for doneness, pierce top of cake with a toothpick. Cake is done when toothpick comes out clean.

Source: Produce for Better Health and Connecticut Departments of Public Health and Social Services

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Cost: Per Recipe: $ 2.64 Per Serving: $ 0.22 Source: Montana State University Extension Service

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Healthy Living

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Spring 2010

Fitness: Spring into Fitness with a Buddy

by Ann Angell

M

aybe you are one of those people that love the cold wet weather we have had for the last 3-4 months. Maybe you like to stay indoors and become one with your couch.

Well thankfully we have a big change coming with the weather. Once the time changes and we have more daylight hours and warmer afternoons I always feel like getting out walking or running or even go biking or hiking. More often than not I will call a friend to go out and exercise with.

This season is a great time to try some new exercises.

Maybe you have always wanted to learn to play tennis. Or maybe you see a neighbor that walks every afternoon and you want to join them but just haven’t. Now is the time to change that. I think exercising with a friend is the best way to get started. It is a lot easier to show up to do something new if you have a buddy to do it with.

Start this spring off by finding a friend with like minded goals, sit down with them and make a

“bucket list” of exercises you would like to try together. Set a goal of 3 months, and then combine your list to try to agree on 3-4 different exercises you want to try together during that time.

Let’s say your friend really wants to try yoga and you really want to go trail biking. Great!

There you have 2 new exercises to try. Commit to trying yoga with your friend. You can buy a few tapes and do yoga from home or you can find a local class to try. Next dust off the bikes and give Ladiga Trail a try. The trail is very flat and is perfect for beginners. Within your “bucket list” add 2 more exercises you want to try and continue your promise to each other to be there 3-4 days a week to try your new hobbies. I will bet that by the end of the 3 months you will have found that you really are enjoying not only the exercises but the time you get to spend with your friend. There is really nothing more motivating then knowing that you made a promise to meet someone and they will be holding you accountable. Besides

accountability, there are several really great reasons to train with a friend. One is the cost. You can cut costs in half if you buy videos or buying equipment together. Also it is great way to get your competitive juices flowing.

Another idea to help you stay motivated is to keep a journal of how many miles you biked during the 3-month or how many hours of yoga you accomplished. You will be pretty impressed when you look at it on paper. You will also be impressed when you see that your clothes are looser. Once you have kept this commitment for 3 months it will easily become a habit. You may find that you feel bad if you do not exercise. This feeling sort of sneaks up on you and before you know it you are enjoying yourself. Really, it can happen!! Not only will you love the feeling of accomplishment afterwards but also you will be thinking more clearly and feeling more self confident. That is really important. When we exercise we get more oxygen to our brains, reduce the risks of diseases and boost our immune system.

We often wait till there is an emergency in our lives before we take the initiative to exercise and to take charge of our health. That can often be too late. Take the time this spring to stop and spell the daffodils and start this new season with a new outlook on your life.

Ann Angell is the program coordinator and a certified personal trainer at the YMCA of Calhoun County.

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