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June 2013

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Inspire, Inform & Educate

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24 rd Edition

Healthy Community, healthy Future

Young Sisters and Breast Cancer

By Kelly P. Hodges African American women have the highest rates of breast cancer of any racial group PAGE 6

Give Your Brain a Workout

By Dr. Wendy Research shows that brain function naturally begins to slow down after the age of 30. If you live to be 80 or beyond, keeping your brain in shape can help you live a more fruitful life. PAGE 10

The College of Health Care Professions

Shaundra D. Hamilton, Campus President and MR. D-MARS Adverse Factors to Good Health By Richard W. Walker, Jr.

Our generation and the ones to come must be given the option of life without the legacy of killer diseases. We must change. PAGE 13

3 Tips to Get You Moving and Losing

By Lorraine Matthews-Antosiewicz One of the most widely accepted assumptions in our culture is that if you push yourself to exercise more, you will lose weight. And yet, often this is not the case. PAGE 20

Dr. Jelita Green-Dathorne, Your Friendly Neighborhood Optometrist

Singles Are Most Attracted To Prospective Dates With “Nice Teeth”

“He who conquers others is strong, he who conquers himself is mighty.” - Lao Tsu

Behind The

June 2013

Journal

Publisher’s Message

Keith J. Davis, Sr.

SR. PUBLISHER Keith J. Davis, Sr.

“Healthy Community, Healthy Future” is our June theme for the Health and Wellness Journal. Living a healthy lifestyle should be a commitment for life. Making a covenant with yourself to eat right, exercise, and take care of your temple is imperative to your living long and prospering. In this issue we offer you some health filled tips to fulfill that commitment to yourself and your community. As always again, thank you for your continued support of d-mars.com. When you support d-mars.com, you are supporting more than just our company; you are supporting the communities in which we live and work. Working together, we can succeed in making positive things happen.

SENIOR VICE PRESIDENT Kevin Davis VICE PRESIDENT Kim Floyd MANAGING EDITOR Sharon Jenkins

Contents

OPERATIONS COORDINATOR Johnny Ray Davis, Jr.

The College of Health Care Professions Has a New Address . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

ACCOUNTING MANAGER Eugenie Doualla

Young Sisters and Breast Cancer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

SENIOR ACCOUNT EXECUTIVE C.T. Foster Eric D. Goodwine S. Angela White

Not Enough Energy? Are Energy Drinks the Answer? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

Dr. Jelita Green-Dathorne, Your Friendly Neighborhood Optometrist . . . . . . . . . . . . . . . . . . . . . 6 Keep a Gratitude Journal and Get Happy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Summer Cuisine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Give Your Brain a Workout . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

PHOTOGRAPHY

Quality Kid Time . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11

L.C. Poullard Grady Carter Tony Gaines

Best Cardio Exercises To Lose Weight And Belly Fat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Total Oral Rehabilitation Many Life Variables As to Why! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

MULTIMEDIA DIRECTOR Andrea Hennekes

Dealing With Disappointment How To Move On Quickly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

LAYOUT & GRAPHIC DESIGNER Ferland Antwine Kevin Wright

10 Easy Ways To Become More Active Daily . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

Adverse Factors to Good Health . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Singles Are Most Attracted To Prospective Dates With “Nice Teeth” . . . . . . . . . . . . . . . . . . . . . 14 Chiropractor VS. Physical Therapist . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

DISTRIBUTION Booker T. Davis, Jr. Rockie Hayden

Take Care of Your Feet - See A Podiatrist . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 3 Tips to Get You Moving and Losing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Control Anxiousness The Appropriate Way Using All These Five Efficient Approaches . . . . . . . . 20

CONTRIBUTING WRITERS Rose Carter Sharon C. Jenkins Kelly P. Hodges Laura Schnieder Adella Klein K. Broussard Dr. Wendy Amit Koithiyal Dr. Zeb Poindexter III, DDS Karl Farmer Richard W. Walker, Jr. Ava Adams Dr. Ka-Ron Y. Wade Sterling Carter Lara Reynolds Lorraine Matthews-Anotsiewicz Edward Lewellen Pamela G. Grizzle Wadner Tranchunt Ellen Goldman Mclean Dearth Darwin Aalbers

Living Your Life In F-o-r-w-a-r-d Motion! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 How To Stop Smoking Cigarettes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Dietary Supplement: Understanding What Goes Inside Your Body . . . . . . . . . . . . . . . . . . . . . . . 23 7 Simple Ways to Reclaim an Hour a Day; Finding Your 25th Hour . . . . . . . . . . . . . . . . . . . . . . 24 Easy Ways To Improve Your Nutrition Starting Today . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26

MR. D-MARS Tip of the Month “If it doesn’t challenge you, it doesn’t change you.”

~ Fred Devito

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June 2013

The College of Health Care Professions Has a New Address

By Sharon C. Jenkins Contributing Writers

he College of Health Care Professions (CHCP) is a Texas-based career education school dedicated to providing students with training and education in their chosen allied health care field. They have trained students in the allied health care industry for nearly 25 years, and provide a high quality education through their unique, hands-on approach to learning, their industryproven professors, and top notch Career Services Team. Their Houston Southwest Campus recently moved to One Arena Place, 7322 Southwest Freeway, Suite 110, Houston, Texas, 77074. The school wanted to become more accessible to its students, which was limited at its old location. When the

old Westwood campus opened up, it was the perfect opportunity to move their campus. The current student population is 145 and it is expected to grow to 400 by the end of the year. They are embarking on a major marketing campaign in order to increase the student population on the Internet, social media, Facebook, Twitter, and The Greensheet. They also plan on getting involved with the community by participating in community events, working with the local YMCA’s and high school graduates that are looking for a nontraditional college experience. The school offers a variety of handson allied care health training programs that prepare students for rewarding careers. The programs offered at this location are Dental Assistant, Limited Medical Radiologic Technologist,

Medical Assistant and Medical Coding and Billing - Health Information Technology. The Medical and Dental Assistant programs are the most popular, because they are very employable due to the demand here in Houston for their services. CHCP also helps the student find a job through their career services department. They also hire staff that have worked in the field who have years of experience and education that benefit the students in their classrooms. The school started in Houston back in 1988 with a group of doctors from the Texas Medical Center that needed to employ healthcare students. So they decided that they wanted to train the students they wanted to employ. It started out as The Academy of Health Care Professions. In May 2012 they changed the name to The College of Health Care Professions, changed their branding, and brought in new leadership. Tom Wilson is the COO and Jon Emerald is the CHCP/CEO. Shaundra D. Hamilton has been named Campus President of The College of Health Care Professions Southwest Houston, Campus. “As educators, we are in a unique position to be able to serve the community we live in. Our students are the future of healthcare. Each of us should take that seriously, as they will be the ones taking care of

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our parents and our children one day. I am excited about the opportunity to continue to be an example to our students,” said Hamilton. She brings over seven years of higher education experience to the job as well as over 10 years of clinical and clinical management experience within the Allied Healthcare field. Hamilton has served as Externship/Placement Coordinator for Montgomery College, Director of Career Services for Med Vance Institute, Director of Career Services for ATI Training Centers, and as the Executive Director for ATI Training Center. She has a vested interest in the students because she had her career start as a medical assistant and has done a full 360 degree return to her first love, an allied health career. Financial Aid is available for those who qualify, and their financial aid administrators can help students through the process. Whether looking to further career skills or start a new career, The College of Health Care Professions has the experience and expertise to help students achieve their career goals. Contact them to learn even more about their allied health care education programs! For further information please call Toll Free 1-800-487-6728 or email them at info@chcp.edu.

CHCP-0057_D-Mars Ad for SW Campus.pdf

6/11/13

11:30 AM

June 2013

PROGRAMS AVAILABLE:*

• Dental Assistant • Diagnostic Medical Ultrasound • Limited Medical X-Ray Technologist • Massage Therapy • Medical Assistant • Medical Coding & Billing Health Information Technology • Personal Fitness Trainer • Surgical Technology • Vocational Nursing Not all programs available at all locations.

INTO A NEW MEDICAL CAREER

ADDITIONAL BENEFITS

LOCATIONS:

• Job placement assistance

Houston SW Campus One Arena Place 7322 Southwest Freeway, Ste 110 Houston, TX 77074

• Financial aid available for those who qualify • Day and evening classes • CHCP military scholarship

1.800.982.3815

chcpcareers.com

ONLINE PROGRAMS AVAILABLE For information about graduation rates, the median debt of students who completed the program, and other important info, visit www.chcp.edu/disclosures and www.bls.gov/soc/. Institutionally accredited by ABHES. State License MS0127

Houston NW Campus 240 Northwest Mall Blvd. Houston, TX 77092

CLASSES START SOON, ENROLL NOW!

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June 2013

Young Sisters and Breast Cancer By Kelly P. Hodges Contributing Writer

frican American women have the highest rates of breast cancer of any racial group. In 2013, The American Cancer Society estimates over 27,000 new cases of breast cancer and over 6,000 deaths are expected to occur among African American women. Breast cancer incidence among younger African American women (under the age of 45) is higher compared to white women, however, the risk of breast cancer for all women increases with age. Sisters Network ® Inc. (SNI), the only national African American breast cancer survivorship organization, launched the Young Sisters Initiative (YSI): A Guide to a Better You! YSI is an online program (www. sniyoungsisters.com) designed to provide African American, young breast cancer survivors, (under the age of 45) with important health information and support. The YSI Program was developed by SNI with funding support from the Centers for Disease Control and Prevention (CDC). Sisters Network® Inc. is recruiting 500 Young Survivors from across the country of which 300 of the Young Survivors are asked to complete the post user survey. “As young African American women are diagnosed with breast cancer, it is important as a national organization that Sisters Network® Inc. develops programs to meet their needs. YSI, A Guide to A Better You! was developed to do just that.” Fo-

cus groups were hosted with young African American survivors from across the country to find out what they needed and wanted to know from diagnosis, through treatment and survivorship. The YSI Program is designed to provide African American young breast cancer survivors with important information about their health, including information about: breast cancer and treatment; genetic testing for breast cancer; coping with emotional issues associated with cancer diagnosis and treatment; and sexual and reproductive health issues. Founded in 1994 by Karen E. Jackson, Sisters Network® Inc. is a non-profit 501 (C) 3 and the only National African American Breast Cancer Survivorship organization. Currently, Sisters Network Inc. (SNI) has over 40 affiliate chapters located in 22 states. SNI is governed by an elected Board of Directors and assisted by an appointed Medical Advisory Board. The organization’s purpose is to save lives and provide a broader scope of knowledge that addresses the breast cancer survivorship crisis affecting African American women around the country. For more information visit www. sistersnetworkinc.org. Kelly P. Hodges is the National Program Director for Sisters Network® Inc. for more information email ysi@sistersnetworkinc.org Source: Cancer Facts & Figures for African Americans 2011-2012 by theAmerican Cancer Society

Dr. Jelita Green-Dathorne, Your Friendly Neighborhood Optometrist

By Sharon C. Jenkins

Contributing Writer

r. Jelita Green-Dathorne is concerned about you, your eyes to be specific. She is optometrist with an interesting story and a heart for people. As a young college senior, Green-Dathorne saw an article in Essence Magazine on a female optometrist and became intrigued with that profession. The featured optometrist was Dr. Linda Johnson, the past president of the National Optometric Association which was founded in 1969 in Richmond, Virginia. The two basic concerns of the association are the recruitment of minority students for the schools and colleges of optometry and their placement into appropriate practice settings upon graduation and the delivery of effective and efficient eye and vision care services to the minority community. Green-Dathome’s father was a congressman in her home state of Mississippi and knew this lady very well because she was working very closely with congress to try to get legislation for optometrists in their state. She set up an interview with her as a result. Dr. Johnson encouraged her to go into optometry and said it was an excellent profession for women. Her pathway to the completion of her degree program was not without a struggle. The percentage of minorities accepted to a school of optometry is usually 2% of its annual admittance. Four minority students were accepted into her program (which was an exception to the norm) and only two graduated with their original class. Dr. Green-Dathorne attributes her success to being a fighter. She was determined to conquer any obstacles that stood in the way of her “first love.” She prayed to get into school and through it. She told God that if he allowed her to do this, she would take care of His people. For those seeking this profession, she renders this advice, “When you are seeking an education on this level, you have to be about business. You have to turn off distractions, be focused on your goal and work diligently towards fulfilling it.”

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She is not telling you what she thinks; she knows firsthand the sacrifices needed to accomplish this worthy goal. She is also aware of the challenges African Americans have with their eye care. Her primary concern is our lack of medical care especially in regards to making an annual visit to your optometrist. It is her passion to educate people about the fact that the health of their eyes goes beyond their ability to see. Dr. Green-Dathorne stated that, “… the actual health of the eyes may be compromised. There are also so many diseases that can be diagnosed by looking in the eye such as hypertension, diabetes, macular degeneration, and glaucoma. You only have one set of eyes and it would be very difficult to navigate the world without your vision. So it is important that they come in yearly to make sure there are no disease processes going on and that everything else is in good shape.” Dr. Green-Dathorne can be found at Gulf Coast Vision Center in Sam’s Club at 1516 South Loop West (at South Loop West and Fannin across from Reliant Stadium). She is an Optometric Glaucoma Specialist certified to treat glaucoma, diagnose eye diseases, and handle complex contract fittings and general eye health. Her customers describe Dr. GreenDathorne‘s service as warm and friendly; she educates them about everything that’s going on with their eye care and they leave with a feeling that they were really taken care of. She volunteers with OneSight, an organization that exists to restore and preserve clear vision for adults and children in need worldwide who cannot see clearly. Traditionally a van that has a lab set-up will service 3,000 – 5000 school age children throughout the city, giving them a full eye exam and a pair of glasses on-the-spot that day. Dr. Green-Dathorne is married and has four children, ages: 13, 12, 6, and 8 months. She has a wonderful family and she loves her patients. If you are looking for a friendly optometrist that knows her stuff, than she is the one for you. She can be contacted at 713-790-0513. If you haven’t had your exam for the year, then now would be an excellent time to get one and Gulf Coast Vision Center is a great place to start!

June 2013

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June 2013

Not Enough Energy? Are Energy Drinks the Answer? By Laura Schneider

s it a soft drink, sports drink, dietary supplement, or drug? If they were soft drinks or sports drinks, energy drinks would be considered food products and marketed as such. But because energy drinks tout increased mental and physical performance, they are actually considered dietary supplements and regulated as such by the FDA. Typically, the main ingredient in energy drinks is caffeine. So why not drink a caffeinated soft drink instead of an energy drink? Because the FDA limits the amount of caffeine that is allowed in soft drinks. They are limited to 71mg of caffeine per 12 oz. serving. Most have about 36mg. Energy drinks, on the other hand, have no caffeine limit. A typical serving of an energy drink can have between 72mg and 250mg. So for some of the larger containers offering multiple servings, you could get up to 500mg of caffeine in one container. That’s like drinking almost 14 cans of caffeinated cola! These drinks are also loaded with sugar, so if you’re trying to lose weight, energy drinks can be counter-productive. But more isn’t always better. You may

experience “more” side effects than energy- including increased blood pressure, extreme irritability, nervousness, insomnia, and an increased heart rate. These drinks are stimulants, and over time they can lead to more serious conditions such as diabetes, high blood pressure, and anxiety. In the long run, the short-term energy boost is not worth the health risks associated with regular consumption of these products. What’s more is that the temporary boost in energy is followed by a “crash” that results in a feeling of exhaustion. If you need more energy and are at all concerned about your health and wellness, seek more natural ways to increase your energy levels. * Eat better by avoiding processed and junk foods. Try adding more fruits and vegetables to your diet. * Eat breakfast-it is the most important meal of the day and gets your metabolism going. * Don’t over eat, as your body expends more energy digesting a large meal and that will cause fatigue. * Eat smaller meals more often. * Drink enough water and stay hydrated. Clean water is one of the best things you

can put into your body. * Exercise more. Exercise is known to elevate your mood, burn calories, and boost your energy. Learn more about weight training equipment online.

Laura Schneider is a website developer who is also a health and fitness enthusiast. Article Source: http://www.articlesphere. com/Article/Not-Enough-Energy--AreEnergy-Drinks-the-Answer-/264745

Keep a Gratitude Journal and Get Happy By Adella Klein

espite the advice that comes to us from every direction these days to keep a positive attitude, actually doing that all the time or even most of the time is far more easily said than done. Let’s face it: life is stressful, and no matter how determined you are in the morning to make the very best of everything, by evening you often feel battered and defeated. Or the optimistic plans you conceived last night melt like candle wax under glaring morning light. Whatever your world, it’s likely you have a tough time of it if you wish to maintain a cheerful and positive outlook. There is, however, a cost-free way to boost your optimism and re-vision your approach to all you encounter. Improving your outlook on the plus side is only the beginning of this miraculous practice. Yes, folks, all it takes is your journal. It can be the dog-eared moleskin you’ve had for ages or a new notebook dedicated to this purpose. You can discover the wonders of journaling for the first time when you commence this activity; or you can incorporate the new focus into your regular journaling activities. So here’s the routine: 1. Reflect on everything and everyone that made you happy in the last 24 hours. Think about the people who supported you, activities that made you smile, small gestures that made your day. 2. Write down at least five to 10 items

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you are grateful for as they come to mind. Nothing is too little to include in your list. Draw or paste pictures in your journal to accompany your writing if you feel graphically inspired. The important thing is to make that list. • The way the corner of your friend Jason’s mouth curled upwards in the afternoon sun; • The green hopefulness of your little windowsill garden; • Singing along with the radio on the way to work; • Your colleague’s joke, shared with the team; • Dinner take-out from a Thai restaurant; • An email with good news about your friend’s health; • Anything you can describe that your mind/heart translates as goodness in your life. It might be hard to get started after a particularly tough day, but once you begin writing in your gratitude journal, you may find it’s hard to stop! 3. After a time, you can go on to journaling about a host of other things, but it’s not a bad idea to regularly include consideration of what you might be grateful for in the time since you last wrote a journal update. Append a statement of gratitude to each of your journal posts and you’ll find more sources for the update than you can use! Keeping track of things in your life to be thankful for is an effective way to preserve an ongoing attitude of gratitude.

June 2013

S u m mer ti m e Cui s i ne

Cajun Seafood Pasta

Yummy Honey Chicken Kabobs

by Star Pooley

by Ann Marie

Red Potato Salad

by Cyrene

Ingredients

• 1/4 cup vegetable oil

• 2 cups heavy whipping cream

• 3 pounds red potatoes, cut into chunks

• 1/3 cup honey

• 1 tablespoon chopped fresh basil

• 1 cup low-fat sour cream

• 1/3 cup soy sauce

• 1 tablespoon chopped fresh thyme

• 1/2 cup light mayonnaise

• 1/4 teaspoon ground black pepper

• 2 teaspoons salt

• 2 teaspoons Dijon mustard

• 8 skinless, boneless chicken breast halves - cut into 1 inch cubes 2 cloves garlic

• 2 teaspoons ground black pepper

• 1 teaspoon white vinegar

• 5 small onions, cut into 2 inch pieces

• 1 1/2 teaspoons crushed red pepper flakes

• 4 hard-cooked eggs, chopped

• 1 teaspoon ground white pepper

• 1 dill pickle, chopped 1/3 celery stalk, chopped

• 1 cup chopped green onions

• 2 green onions, chopped

• 1 cup chopped parsley

• 1 dash hot sauce

• 1/2 pound shrimp, peeled and deveined

• 1 tablespoon dried dill weed

• 1/2 pound scallops

• 1/2 teaspoon garlic powder

• 1/2 cup shredded Swiss cheese

• 1 dash onion salt

• 1/2 cup grated Parmesan cheese

• Salt and pepper to taste

Ingredients

• 2 red bell peppers, cut into 2 inch pieces skewers

Preparation 1. In a large bowl, whisk together oil, honey, soy sauce, and pepper. Before adding chicken, reserve a small amount of marinade to brush onto kabobs while cooking. Place the chicken, garlic, onions and peppers in the bowl, and marinate in the refrigerator at least 2 hours (the longer the better). 2. Preheat the grill for high heat. 3. Drain marinade from the chicken and vegetables, and discard marinade. Thread chicken and vegetables alternately onto the skewers. 4. Lightly oil the grill grate. Place the skewers on the grill. Cook for 12 to 15 minutes, until chicken juices run clear. Turn and brush with reserved marinade frequently.

• 1 pound dry fettuccine pasta

Preparation

1. In a bowl, combine first 5 ingredients.

1. Cook pasta in a large pot of boiling salted water until al dente.

2. Cover and refrigerate.

3. In separate bowl, combine ground beef and seasonings. 2. Meanwhile, pour cream into large skillet. Cook over medium heat, stirring constantly, until just about boiling. Reduce heat, and add herbs, salt, 4. Mix well. peppers, onions, and parsley. Simmer 7 to 8 5. Shape into 4 patties. minutes, or until thickened. 6. Grill, covered, (you can also use a toaster oven 3. Stir in seafood, cooking until shrimp is no longer or broil these) over medium to high heat for 10 to 12 minutes or until meat is no longer pink, transparent. Stir in cheeses, blending well. turning once. 4. Drain pasta. Serve sauce over noodles. 7. Cut patties into thin slices. 8. Stuff into pitas. 9. Add lettuce, tomato, and onion. 10. Serve with yogurt sauce. Photos Provided by: The Great Food Hunt Chibi Chef *Sherri* ALL RIGHTS RESERVED © 2013 Allrecipes.com

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10.

June 2013

Give Your Brain a Workout By K. Broussard

Contributing Writer

s summer quickly approaches, many of us are spending our days counting calories and making better meal choices (that’s right, keep driving past Pappadeaux!), and our money on Zumba classes and weight-loss supplements so that we will be fit, fine and ready for the sweltering days ahead. But as we strive to stay physically fit, are we doing what we can to stay mentally fit? Do you exercise your brain? Should your exercise your brain? Think about it. Research shows that brain function naturally begins to slow down after the age of 30. If you live to be 80 or beyond, keeping your brain in shape can help you live a more fruitful life. Although the brain is an organ and not a muscle, you have to keep it active to keep it working well. While pumping iron and doing cardio may help how the brain functions, there are ways to give your brain a true workout.

Switch It Up

Studies suggest that changing your normal patterns can help stimulate the brain. For instance if you are right-handed using

your left hand it can help incite brain function. Enter the other side of the grocery store and shop for your usual items in reverse. Lend your ear to sounds of the outdoors while you take in the scents of flowers. Breaking habits and trying something new is an engaging way to heighten your brain’s normal function.

Make it Fun

With sites like luminosity.com, exercising your grey matter with concentration games can be an amusing way to cure boredom and can be done virtually anywhere. If you don’t have your tablet handy, doodle, or make up an algebra problem and solve it. Swapping out time to check out what your Facebook friends have been up to in the last hour for some fun brainwork may pay off.

Just Eat It

Eating breakfast has been found to improve short-term memory and attention span. As well, foods like berries, high-fiber whole grains, dairy, dark-colored vegetables and fish, which is known to be high in dietary omega 3 fatty acids, are on researcher’s lists for what’s best for the brain.

Never Stop Learning

Studies show that challenging your brain by storing and retrieving information can benefit brain function. There are various ways to expand your knowledge, such as

learning a language or how to play a musical instrument, or starting a new hobby.

Catch Some Z’s

Getting an adequate amount of sleep on a regular basis can help your brain. Sleeping or napping is the time when your brain cells are renewed. It can be helpful to create a relaxing routine before going to sleep in order to train your brain for your specific sleeping time; this is particularly helpful if

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you have irregular hours, say if your career has you coming home as the sun is coming up. When possible, go to sleep around the same time every day. Remember electronics help stimulate brain activity, so turn off the iPad and get some rest! K. Broussard is a journalist, blogger, and author of What Looks Like Black and Maci’s Magic Hairbrush, coming this summer.

11.

June 2013

Quality Kid Time By Dr. Wendy

Contributing Writer

ith today’s busy lifestyles we have a tendency to overlook our families and the importance of “quality” time. But before we go any further, I’d like to define quality time. “Quality time” is time spent doing an activity that is meaningful to the parent and child. It is time when family members get to know each other by sharing thoughts and feelings. It is all about building solid foundations and creating everlasting memories. Time is valuable and waits for no one as children grow up so quickly and the time that we have to devote to them is very limited. Spending time with your children can be educational and fun as studies show that a child’s basic learning takes place in many informal situations that occur daily in the life of the family. These informal occasions include: getting dressed in the morning, eating breakfast, walking to the bus stop,

school activities, going out to eat, etc. Many of these occasions are taken for granite as I can count on both hands the number of times I see families at restaurants playing on their phones instead of talking to each other. Don’t get me wrong…I love technology and think it is a good thing, however it currently consumes too much of our children’s time. As a matter of fact, I recently read an article and it noted, “A recent national survey across the US revealed that children’s use of online media is increasing rapidly each year. On average children between the ages of 8 and 18 are believed to devote seven hours a day to some sort of media entertainment, be it [sitting] at the computer playing video games or watching TV.” - Generation of Gadgets Quality kid time is critical and impactful as it gives you a chance to share your values, discover who your children are, if they are facing any challenges and/or have any questions, etc. Growing up today is not easy, as technology has taken over. Yes, kids are dealing with issues that existed years ago, however these issues are now

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posted on Facebook, YouTube, Twitter and Instagram. Being a successful businessperson is a good thing, however do not let your children’s lives slip away from you right underneath your nose. At the end of the day… the time that you devote to quality kid time will be rewarded with an adolescent who feels comfortable enough to talk to you about anything. So, make time for “Family Night”. This can be a fun and down-to-earth affair, such as ordering pizza, playing board games, watching movies, etc. Spending quality playtime together is the best antidote to shaking off the stresses of the week and to relax. Get away for the weekend. Kids are

By Amit Koithiyal

besity and high body mass index are among some of the wicked and possibly fastest growing ugly trends among the masses. Combating such health issues require motivation of getting engaged with the regime of powerful physical and mental exercising. Fattening area of an average Indian body lies on stomach as people gain high quantity of mass on it. Regular work out is important to maintain body health and the most suitable way to burn stomach fat is by practicing cardiovascular exercising to efficiently lose weight from the problem area. The amalgamation of high intensity cardiovascular workouts combined with full body exercises and a well balanced nutritious diet program are few fitness components to gain a flat belly in comparatively lesser time. The most recommended and the best cardio exercises are as mentioned: 1.Rowing: Rowing is one of the best cardio exercise, which includes rolling over an equipped machine to work out on back muscles to achieve toned and sculpted muscles for better flexibility of the body. Rowing involves burning tons of body mass as rhythmic rowing and rolling is an excellent initiative towards cardiovascular exercising helpful in achieving an ideal body mass. 2. Running: Running is the best body toning exercise for women as it doesn’t requires any hard core equipments or regime to follow. An average belly burn that can be achieved by running rounds off to six hun-

dred calories an hour. It is an ideal cardiovascular exercise, which can be practiced by any individual. 3. Cycling: Cycling gives an impactful calorie loss to the body as it makes out to be a high intensity exercising practice for the people aspiring to lose body mass from the stomach. It involves high density of sweating as it directly influences the body muscles of our body. 4. Sprinting: It is an effective cardio exercise as sprinting is an effective high intensity exercise, which is also known as excess oxygen consumption exercise. Flat stomach is totally guaranteed as it increase metabolism and enhances body fitness. Short duration sprint exercises are anaerobic. Stick to the rigorous workout and burn off the fat as early as possible to enhance better life quality and stimulating cardio workout regime without doing traditional cardio exercising. Do you aspire to gain that flat and flaunting abs? Introduce the benefits of cardiovascular exercising in your life and get the complete information about best cardio exercise, cardiovascular exercises at www. fuelthemind.com. Fuelthemind.com is an online information guide that provides all kind of information related to health and nutrition, seaweed nutrition, health and fitness, weight loss and much more. Article Source: http://www.articlesphere. com/Article/Best-Cardio-Exercises-ToLose-Weight-And-Belly-Fat/252104

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easy and typically want to try new things. Drive to a local fun designation and talk while you are in the car…and NO cell phones (unless it’s an emergency) or movies playing. And, get to know your kid’s friends! Although having a bunch of kids at your house can be “nerve-racking”, however it can be a good thing as it gives you a chance to SEE and talk with your kid’s friends. It is always best to see who there are spending their time with. Now that you have been given some tips - Let’s Make it Happen! Quality kid time is interesting as it’s just like anything else in life. And that is…The More You Put Into It, The More You Get Out of It!

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June 2013

Total Oral Rehabilitation

Many Life Variables As to Why! By Dr. Zeb Poindexter III, DDS Contributing Writer

hen you look at a person and they have several teeth missing, the circumstances why don’t readily come into question. More often than not our first thoughts tend to judge and ridicule: I wonder why they let their teeth decay/rotten like that, is more likely to be the thought process. Maybe after reading this case you will view people who have less than perfect smiles a little more compassionately. A 57 year young woman made a visit with us on April 2011. She was very apprehensive as she was being escorted to her seat. She began to weep uncontrollably and thus was asked to stand slowly in an attempt to gain herself control. She relaxed a bit and began apologizing at which point I spoke with her saying, “It’s alright, I understand and you don’t have to say anything right now.” She surprisingly calmed down and began describing her past history of dental abuse. After a few minutes, we sat down together and started preparing x-rays and her diagnosis. With a determined pres-

ence, she accepted that her request for total rehabilitation was going to take a long time and was going to cost a lot of money. She said, “The things I want to know are: Is it going to hurt? How long is it going to take? How much will it cost and can I pay for it overtime?” I responded that these questions can only be answered after I have x-rays, study models and diagnostic photographs, the time to study, put together a plan and schedule another appointment for consultation. She agreed and we gathered all the necessary records, put together a plan and a week later presented her with the results. After seeing everything in writing, working out a framework for payment and a schedule for appointments, she began treatment. For the purpose of this article many of the details will be omitted because of length and time constraint. In summation, this case took months to complete and months to pay for. The patient did it in phases that were affordable for her satisfaction given that she wanted the upper done first. During the process, she became less and less apprehensive and finally through determination and perseverance overcame her fears. Now she is able to chew better, smiles readily, and has an improved overall life style.

Dealing With Disappointment

How To Move On Quickly By Kari Farmer

hen you expect something to happen and go your way, and it doesn’t, it is so disappointing. You can become upset, stressed, and downright miserable, especially if you have been dealing with many other disappointments as well. It may feel like you are never going to get over the hurdle and that lump in your throat will never go away but the truth is it will - with a little time. Normally a few hours or a day is all you need, and the bandage of time covers up your pain and hurt. But is there a way to speed up the recovery process so you don’t have to suffer through the pain and anger and instead just be able to skip to the relief and feeling that you can get through it? Yes, in fact there are a few ways. 1. As soon as you get the news hear it, accept it, and get busy doing something else. If you accept it as fact and get busy doing something else with your time (besides dwelling on it) then you are consciously shifting your thoughts to something that doesn’t involve the disappointment. Your mind may still work on the issue in the background, but it won’t bring your whole body down with it because there are more pressing thoughts in front of it. 2. Do something that you know will not be a disappointment. It’s best to distract your mind with something that is working out for you

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already. Whether it is making a new friend, a new business opportunity, or just baking a cake that always turns out great - get busy with it. Focusing on something that is going to work out can help balance your mind with the negative and positive thoughts it is dealing with, and remove that stress that comes with disappointment. 3. Find someone who is dealing with more than you. If you can find someone who has more on their plate then you, and you see that they are surviving and making it through okay, then you may be able to feel better about yourself and your disappointment. In fact, your struggles may become downright silly when you view it from this angle. 4. Be grateful for what you have in your life. Instead of focusing on the disappointment try being grateful for what you do have in your life. The legs you use to walk or the clothes you have on your back, or the ability to read and learn. There is something to be grateful for and it may lift your spirits up and make you feel like you really are lucky in life - even without that thing or person you wanted. Check out Kari’s website Manifest Connection for ways to become happier and healthier in your life, and find out how things like positive affirmations can really help you feel better. Article Source: h t t p : / / w w w. a r t i c l e b i z . c o m / article/1051425427-1-dealing-withdisappointment-how-to-move-on-quickly/

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June 2013

Adverse Factors to Good Health By Richard W. Walker, Jr. Contributing Writer

n the last article, “What Ifs” were presented, that being, factors known in the black community as disease contributors thought to be familial or genetic. The fact is that most of those killer diseases are environmental. Yes, environmental! First, let me explain what is meant by environmental. It means all factors from ones environment that contribute to disease such as the foods you eat, the water you drink, air, the people you’re around, clothes, cars driven, your work, etc. All external environmental factors of one’s life always become contributors to the internal environment (what goes on inside your body physiologically and mentally). Put another way, what goes on, on the outside always becomes and/or affects what goes on the inside. The benefits rendered by the increased pigment of our skin can and have been neutralized or diminished by the affects of our external environment. So, let’s look at some factors we’re all very familiar with. We’ll start out by looking at food. Food is a major contributor to the recent history of poorer health in African Americans. If

one were to examine the availability of food products, in general, in many of the middle and lower socio-economic black communities, you’ll find a poorer selection of goods; fewer vegetables, poorer quality meats, and very little fruit being offered. One of the reasons for this is that the larger chain supermarkets are often missing in these communities. Therefore, what is sold is probably from the smaller Mom and Pop stores that do not have the selection of the large suppliers. Next, let’s consider how many foods are prepared. Generically, there’s too much salt used, the foods are more fatty and less lean than what we should eat, which means there’s less fiber and more fat in the meals. Frequently, the food may be over cooked loosing many of the nutrients in them. Much of the cooking style - soul food – comes from what we learned during the slave days when our ancestors had to learn how to take some inedible foods and prepare them. Here are some consequences: salt it’s a major contributor to hypertension. Excess fat does not get burned as fuel but gets stored leading to increased body weight. More body fat increases the amount of chemicals stored in the fat, which contributes to a whole host of other conditions and diseases including cancers (to be discussed in later articles). Also, fat is a major contributor to high cholesterol,

heart disease and stroke. Low fiber contributes to higher rates of gastrointestinal disease (stomach and intestines). High fiber also lowers blood sugars. Additionally, in our community, there are just too many carbohydrates consumed starting from infancy. Carbohydrates (carbs) are all the white foods we consume including all the sweets and snacks. The white foods are: white potatoes (in any form, including potato chips and French Fries), white bread, rice, pasta and sugar (including honey, artificial sweeteners and brown sugar). These should be eliminated from our diets. Here are the substitutes: yam/sweet potatoes, 100% whole wheat/ Rye/Ezekial/7-9 grain breads, brown rice, green or brown pasta (made from spinach or wheat), Stevia or Truvis (natural healthy sweeteners also used by diabetics). Excess carbohydrates are stored as fat in the body. Just consider the number of sodas you may drink per day then factor in that each 16 oz. of soda has at least 9 teaspoons of sugar. Carbs also affects how insulin in released in the body. Insulin is the hormone that controls how we make energy. The ultimate long term effect and high use of carbs is the beginning of type II diabetes. In poorer quality meats there are more steroids and antibiotics than in higher quality meats. In the vegetables and fruits that are available, even in the chain stores,

many of them are listed on the Environmental Working Group (EWG) website as being toxic. Here’s the EWG dirty dozen list: peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, pears, grapes (from Chile), spinach, lettuce and potatoes. The EWG is a not-for-profit group that tests foods for the amount of chemicals (herbicides and pesticides) found in them. Fortunately, the EWG also provides a list of the 12 least contaminated foods: onions, avocado, sweet corn (frozen), pineapples, mango, asparagus, sweet peas (frozen), kiwi fruit, bananas, cabbage, broccoli and papaya. If you are going to eat foods from the Dirty Dozen, make certain they are certified organic. Don’t just pick them out from the supermarket because they look good. Now, let’s look at what has happened just discussing foods. There’s the beginning of obesity, hypertension, diabetes and heart disease. We have yet to discuss other external components or substances. Also take note that nothing came from our ancestors except habits, cooking style, food choices, and the like. They, our ancestors, did not have the knowledge we now have or that you were just given. They did what they knew to do get by and keep us alive. Our generation and the ones to come must be given the option of life without the legacy of killer diseases. We must change.

10 Easy Ways To Become More Active Daily By: Ava Adams

ou know you should be getting some sort of exercise, you know of all the health benefits that come with a more active lifestyle. You’ve tried the whole Gym thing, but it just wasn’t for you. The temptation to just sit in front of the TV, to curl up with a good book, or to spend a little extra time at your computer is just too big. Who wants to head to the gym right now anyway? There are many other options to get more active that don’t include jogging, weight lifting or other “traditional” ways to work out. Here are a few ideas to get you moving Chase Your Kids Around the Yard You’d be surprised at how much of a workout you’ll get playing catch with your kids. Time will fly while you are having fun and your children will enjoy the extra time with you. Just get out there and play.

Turn Up the Music and Dance Around the Living Room While you’re dusting, putting up dishes, straightening up the kids’ rooms, or after you’ve been sitting around for too long, just play some of your favorite upbeat music and dance around in the house. Not only will you get your heart rate up, but you’ll also have more fun doing some of those chores. Plant Some Flowers When the weather is nice, just get out there and plant some flowers. Or you could start a little vegetable garden, trim some hedges, cut the grass, or plant a tree. You get the idea. Just get out there, enjoy the sunshine and fresh air, and play in the dirt. Yes, this actually counts as exercise in our book. Go for a Walk With A Friend Take a walk and invite a friend to come along. I’ve had some of the best conversations while on a walk. Getting to chat with a friend makes the time fly by and before you know it you’ve been walking for 30 minutes. Listen to Some Music or an Audio Book While You Walk Again, keeping your mind on something else will make the time fly by, and

you’ll get some extra fun out of your walk. You may even want to consider getting an MP3 Player. You can easily add what you want to listen to and go for your walk. Sign Up for a Yoga or Pilates Class Consider starting a yoga or Pilate’s class. Both of these workouts are pretty low impact and won’t leave you sweaty and sore (mostly). You may also enjoy meeting some new people in the class. Take Some Dance Lessons with Your Partner Ok, here is the tough part: Convince your partner to take some dance lessons. Dancing will give you quite the workout, and it’s just plain fun and of course romantic. Think about all your options here. You can pick from anything from Ball Room Dancing, to Line Dancing, to Latin, etc. Pick something that sounds fun to you and go for it. You’ll enjoy the extra one on one time with your partner as well. Go for a Swim at Your Local YMCA or Aquatic Center Swimming makes for some great exercise. It is low impact and easy on your joints. Start by swimming a few laps, or play in the pool with your kids.

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Go for a Bike Ride Take the entire family on a bike ride. You can ride through your neighborhood in the evenings or plan a longer trip for the weekend. Pack a picnic for extra fun and start peddling. Go for a Hike Look for some hiking trails in your area and go for a hike. This could be a fun activity for you and a friend, or take the entire family along. Start with some easy trails and work yourself up to some longer or steeper trails. Go ahead, pick one or two of the activities and get moving. I’m sure you’ll come up with plenty of versions of your own. The most important thing is to find something you enjoy, so you’ll stick with it. Get out there and get moving today.

More Information: Ava Adams enjoys providing healthy living tips on fitness and diet. For more informative articles please visit http://wholesomeliving. jimdo.com/

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June 2013

Singles Are Most Attracted To

Prospective Dates With “Nice Teeth”

Chiropractor VS. Physical Therapist By Sterling Carter Contributing Writer

By Dr. Ka-Ron Y. Wade Contributing Writer

o all of you single folks; the top ranking deal breaker could be right under your nose! Looks like all eyes are focused on your smile-- your most prominent facial feature. Make a good first impression. Let us give your smile a lift! We previously highlighted some exciting ways to enhance the smiles of those who are getting married or participating in an upcoming celebration. At the same time, we don’t want to leave out the estimated 100 million unmarried adults age 21 and older, who might be seeking a relationship. That would be about one-third of the U.S. population, according to the last U.S. census! To find out what singles judge most in a prospective date, we look to a recent national survey conducted by MarketTools Inc. Based on responses from 5,481 “unattached” adults over the age of 20, among the top 10 categories of “things most judge” -----teeth ranked number one! These survey results, published in USA Today (Feb. 5, 2013), reveal that as many as 71% of women said they judge men primarily on the condition of their teeth; 58% of men say the same about women!

Your Smile Tells a Story! We can’t promise you’ll find the love of your life, but it’s safe to say that making a good impression starts with a great smile. What does your smile say about you? Right or wrong ----damaged, crooked, discolored teeth or gaps between your teeth will make you look older, less vibrant, and detract from your appearance. On the other hand, replacing missing teeth, whitening, restoring, or straightening your teeth can create an awesome, confident smile that portrays the real you.

Let’s face it: You may not get a second chance to make a good first impression. Millions have benefitted from cosmetic dentistry and changed their lives for the better---- why not you!

WE DO IT ALL CONVENIENTLY FOR YOU!

hat is the difference? Which one is best for you? Welcome to Sterling Physical Therapy. I’m Sterling Carter. This week’s topic will cover a commonly asked question in health care. What is the difference between a physical therapist and a chiropractor? For the most part there are at two significant differences: Practice Philosophy, and third-party reimbursement. Let’s take a look at the difference in Practice Philosophy: The American Physical Therapy Association defines physical therapy as health care professionals who maintain, restore, and improve movement, activity, and health enabling individuals of all ages to have optimal functioning and quality of life. Historically, the physical therapy profession began during World War I, 1916. This profession was created out of necessity in the military to provide rehabilitation to injured soldiers returning from war. The original titles of physical therapists were

You can save your time, money and protect your health when you take care of all dental issues promptly! Dental problems don’t go away on their own and, if left untreated, they will only get worse over time. Please, if you have any of the following, contact us at once: • Abnormal Bite • Bad breath • Chipped, fractured teeth • Crooked teeth • Decay • Dry Mouth • Gingivitis • Jaw pain • Loose, shifting teeth • Missing teeth • Mouth sores • Old restorations • Toothache • Tooth grinding • (Bruxism) • Tooth sensitivity • Periodontitis You may not be in pain but still have a serious problem developing. Remember, many dental health issues can be prevented. The best time to call us is before you have pain! Schedule Your Appointment Today! Special on Invisalign and Traditional Braces $2699 includes Exam and X-Rays. **Limited Time Only

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“reconstruction aides”. Now, The American Chiropractic Association defines chiropractic care in this manner: “Chiropractic focuses on disorders of the musculoskeletal system and the nervous system, and the effects of these disorders on general health. Chiropractic care is used most often to treat neuromusculoskeletal complaints.” Now let’s take a look at the difference in how we get paid. Physical Therapy is covered by almost all health care insurance, workers compensation, and Medicare/ Medicaid Policies while many chiropractic practices are still mainly cash-based businesses. Please remember that the only persons that can provide physical therapy are licensed physical therapists and licensed physical therapy assistants. Many chiropractic practices may advertise that they provide physical therapy services, however this is not the same service that we provide here as state licensed practitioners. I hope this information was helpful to you. If you like what we are doing here, subscribe to our YouTube channel. Like us on Facebook, and send us any questions or comments you have. Until next time stay active, stay healthy and stay happy!

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June 2013

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June 2013

Take Care of Your Feet - See A Podiatrist By Lara Reynolds

odiatry is the branch of medical studies that deals with the diagnosis, treatment, rehabilitation, and prevention of disorders of the feet and the lower limbs. The medical specialist of this particular field is known as a podiatric physician or a podiatrist. Podiatrists have received extensive education and training on this special field of medicine. They often work closely with other health care professionals such as physiotherapists and massage therapists to assist patients who need help. Let a Podiatrist Help You Through the guidance and expertise of a podiatrist, it is possible to improve foot function and develop lower leg mobility. A podiatric medical device might be prescribed. Orthotics is a good example of such a device. There are many different types of orthotics depending on the patient’s needs. Adults, seniors, athletes, and even children can wear orthotics. It is placed inside the footwear to provide support to the foot’s arch, prevent muscle and joint pains, minimize the risk of injuries while performing strenuous activities, and restore proper alignment. It is also used to treat corns and calluses, ulceration, and tendonitis by redistributing the pressure of the body’s weight on the feet.

Correct Foot Problems at An Early Age A child’s feet is still in the process of developing so it is crucial to become aware of your child’s foot condition at the earliest stage. In case there might be a problem, it would be much easier to treat and correct it during childhood years. Parents are advised to have their children’s feet examined by a podiatrist if they notice any of the following concerns: uneven shoe wear, flat feet for children beyond 5 years of age, feet turning inwards or out, toe walking, limping, recurring pains in the feet or legs, rashes or bumps, bunions, or frequent tripping and falling. Should You See a Podiatrist? Athletes and people who are often engaged in rigorous physical activities are usually the ones prone to injuries. Needless to say, if you have sprained an ankle or injured a foot, the best person to give you a proper diagnosis and treatment would be a podiatrist. People with diabetes are also at a higher risk of acquiring injuries and developing infections so they need to take extra care of their feet. Due to poor blood glucose control, there could be a reduce supply of blood to the feet which might result to cramps, numbness, and wounds that are slow to heal. Thus, in order to prevent serious complications, it is advisable to consult a po-

diatrist for a complete and painless examination of your feet to determine whether you are at risk. Do not delay your trip to the clinic especially if you experience any of these symptoms: numbness, tingling sensation in the feet, and burning pains in legs and feet. For many people, the feet are the most neglected part of the body. Most folks do not pay much attention to their feet which could increase the risk of injury or developing a disease. Since our feet are essential to our mobility and supports our entire body, it is very important to take care of them as best as we can. It is interesting to know that the science of podiatry is not just limited to the treatment of sprains and broken bones. A podiatrist is also an expert in treating other foot problems such as fungal nails, ingrown toenails, cracked heels, corns and calluses,

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bunions, deformities, etc. It is recommended that you see a podiatrist if you feel any discomfort or if you notice the least sign of trouble in your feet. A consultation with a podiatric physician will give you the chance to receive a complete examination of your lower limbs so that the necessary treatment or rehabilitation can be implemented immediately. Lara Reynolds is a strong believer in hands on physiotherapy. At the moment, she is an active member of PhysioActive, an organization established in Singapore in 2006 with the goal to provide high quality physiotherapy, podiatry, post natal, pre natal massage and other rehabilitation services. Article Source: h t t p : / / w w w. a r t i c l e b i z . c o m / article/1051604887-1-take-care-of-yourfeet-see-a-podiatrist/

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June 2013

3 Tips to Get You Moving and Losing

By Lorraine Matthews-Antosiewicz

ne of the most widely accepted assumptions in our culture is that if you push yourself to exercise more, you will lose weight. And yet, often this is not the case. Obesity research shows that the role of exercise in weight loss has been wildly overstated. In fact, exercise can actually contribute to weight gain; or at least not result in the body fat loss you might expect. Surprised? Let me explain. It turns out that many people who engage in vigorous exercise are often more sedentary during the rest of the day. They frequently feel hungrier and end up eating more. And because they exercised, they have a greater sense of entitlement to treat themselves - maybe by grabbing a Starbucks muffin (350 calories) and flavored latte (250 calories) after the gym. The calories in the latte alone far outweigh the calories expended during a 30 minute workout as is often the case with a food reward. All in all, the exercisers end up eating more calories than they burned and fail to lose weight as a result. So, does this mean that you should give up on exercise? Absolutely not! It’s a wellknown fact that exercise offers many significant health benefits. People who do regular exercise are at significantly lower risk for all types of diseases - cancer, diabetes, heart disease and many other illnesses. Physical activity promotes better sleep, builds selfesteem and improves body image. It stimulates various brain chemicals that result in feeling happier and more relaxed. And who doesn’t want that? It’s obvious that being physically active is a no-brainer. But perhaps it’s not a gym membership we need as much as simply moving more - the way we did back in the 1980s. According to the Centers for Disease Control and Prevention, our leisuretime physical activity (including things like golfing, gardening and walking) has decreased since the late 1980s, right around the time the gym boom really exploded and the weight of our nation started to climb. Research suggests that we can reap the same benefits we gain from the sweaty, exhausting, hunger-producing activity we do at a 5 AM Boot Camp Class that we would by engaging in physical leisure activities. So, the answer is not giving up on exercise, it’s redefining it. Very frequent, low-level

physical activity - the kind humans did for tens of thousands of years before the power mower was invented - may actually work better for us than the occasional bouts of exercise we get at the gym. By all means, if you enjoy going to the gym and it’s working for you, keep it up. However, if you’re looking for something different, check out these tips to get you moving more on a day-to-day basis. • Put one foot in front of the other. Make a point to use your feet for transportation whenever possible. Park the car farther away from stores when shopping; take the stairs instead of the elevator; get off the subway a few stops earlier; walk around the airport while you’re waiting to board a plane. Be creative and think outside the box. Rather than sitting on the bleachers at your child’s next sporting event, watch the game as you walk up and down the sideline. • Wear a pedometer. Track your movement and strive to increase your total number of steps each week. Every 2,000 steps represent about a mile, and (for adults) an average of about 100 calories burned. So, call a friend, leash up the dog, or put on your head phones and get out there and walk around the block - twice - if that’s what it takes. • Make time to play. Enjoy Frisbee, PingPong, or Hula Hoop with the kids. Learn to salsa dance with your partner. Join a hiking club and meet new friends while enjoying the great outdoors. Make exercise a social activity. Do it with others and have fun. You’ll reap the health benefits and it won’t feel like drudgery. Bottom Line: Although it offers many significant health benefits, exercise alone is not going to get you to your personal best weight. Day-by-day, it’s easier to lose weight with smart food choices and healthy eating habits paired with an active lifestyle. Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management. Sign up for her Free Consultation and receive expert advice on how to lose 20 lb. - or more. Jump Start your weight loss today! http:// njnutritionist.com/freeconsult Article Source: h t t p : / / w w w. a r t i c l e b i z . c o m / article/1051605749-1-3-tips-to-get-youmoving-and-losing/

Control Anxiousness The Appropriate Way Using All These Five Efficient Approaches By Mclean Dearth

roblems with anxiety are common in our modern societies. People work in stressful environments, they don’t have enough time for themselves, and they worry about money and their health. But controlling anxiety symptoms without the use of medications or drugs is possible, and can be quite effective for some. 1. Remove yourself from situations that cause stress, when possible. While you might not be able to leave a stressful job right away, start looking for a new one. If Sunday dinner with the in-laws is stressing you out, consider going less often, or moving the gathering to a place where you feel more relaxed. This is the most obvious method of reducing stress, but it is worth mentioning, because often people can feel better if they just make a few simple changes. 2. Get enough sleep. People who don’t sleep at least 8 hours a night often find that they have a lower tolerance for dealing with stress. A well-rested body is much better equipped to allow you to remain calm and deal healthily with the stress in your life. 3. Get up and go outside. Even moderate amounts of low-intensity exercise can help you deal with stress better. Exercise produces chemicals in the brain that create a calming influence, and even a short walk can trigger them. As with sleep, exercise is an important component of both a healthy body and a healthy mind.

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4. Take some ‘me’ time to do something relaxing. Often, people have so many responsibilities in their lives that they don’t spend any time on themselves. It may seem selfish, but if spending an afternoon at the movies with friends, or an evening in the bubble bath with a book helps you be more relaxed, your family and work will benefit, too. 5. Lower your sugar and caffeine intake. Both of these items can cause people to feel jittery and not deal with stress as well. Cutting back on coffee, caffeinated soda, energy drinks, and other sources of caffeine and sugar can help you cope better. No one is immune to the effects of anxiety. But it shouldn’t control your life, and allowing it to do so can make you miserable. Controlling your anxiety might take some time and experimentation to see what works best for you, but there are effective and simple methods that do not require drugs, and can even improve your health at the same time. Click on the website link that follows to discover more about controlling anxiety. Go look at the very best source of information with regard to Panic Disorder and exactly how to Reduce Stress and anxiety by visiting http://www.PanicAttacksHelp101.com/ Article Source: http://www.articlesphere. com/Article/Control-Anxiousness-TheAppropriate-Way-Using-All-These-FiveEfficient-Approaches/248095

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Living Your Life In F-o-r-w-a-r-d Motion! time, on whatever the thing is that you fear, put a clown nose on it and a funny voice, like Daffy Duck’s, along with circus music and run it very quickly. Repeat steps 1-3 three to five times, each time quicker than the one before. Notice how you feel now about the thing you feared. You’ll see that you actually start to laugh at the thing you once feared. If the fear isn’t minimized to the point you would like, you can repeat this as often as needed until you get it to that point.

You can enjoy life NOW!

By Edward Lewellen

f you were to rate yourself on how happy and fulfilling your life is right now on a scale of 1-10, with “1” being not at all and “10” being fantastic, where would you rate yourself? It’s an interesting question, because, if you’re like most people, you use generalized terms to describe your life, like, “It’s OK”, “It’s fair”, “I could be happier” and the like. Now, just for a moment, imagine your life being so happy that you walk around with a big smile on your face and everyone wonders what you’re up to! See the bright colors, hear the beautiful sounds, feel the relaxation in your body, taste and smell the fragrances around you. Expand upon the sights, sounds, feelings, tastes, and smells for as long as you wish. What happened to any stress you may have been feeling? What did you notice about the thoughts going through your mind? How did your posture react to the picture of total happiness? Unfortunately, we don’t live a world of total happiness. We all have many stressors that come at us from a multitude of directions each and every day. But, unlike what you may think right now, you can experience a higher degree of happiness, joy, and fulfillment, even in an imperfect world! Before I show you how easy it is to increase the happiness you have in your life, let’s discuss one of the things in the way of having it.

Fears

You would think that, with all the fears and phobias that people have, that they come about inherently, that we are meant to have them. What differentiates a fear and a phobia? Let’s say the subject is heights. A person may go to the top of a ladder to do some work on the house, the ladder slips a little and fear now sets in. This is a good thing as it serves as a self-protection mechanism. With a phobia, the person could be standing firmly on the ground and then something triggers thoughts of heights and they may break out in a sweat or become frozen in place. Nothing has really just happened, but they have become physically and/or psychologically impaired by it. Just think about your own fears and phobias. You may have a fear of spiders, snakes, dogs, or horses. It may be that you’re afraid of heights, tight spaces, elevators, or meet-

ing new people. Then, there’s the dreaded needle. Think of the last time you got a shot at the doctor’s office. What was worse, the anticipation, or the shot itself? Some of you probably cringed as I mentioned those few items. The truth is we are born with just two fears; fear of loud noises and fear of falling. Those are inborn protection mechanisms we received from our ancestors. Fear is usually learned in a fraction of a second. Think about a fear you have that impacts your life regularly. Think about the first time you can remember having that fear, the time when you came to own it. If it was fear of heights, think about what made you own that fear. If it was fear of snakes, what happened that made you own that fear? The larger the emotional impact, the deeper and more intense the fear. Is it possible to get rid of these fears, or, at least minimize their effects? YES! There are several ways to approach this, but I’ll share just one technique with you today. First, create a “safe” anchor. Here’s how: Think of a time when you felt very safe and protected. Imagine it clearly and in detail. When you are at the height of feeling safe, touch your right knee, say out loud “Safe!” and anchor the feeling there. Holding the “safe” anchor through this entire exercise, imagine yourself in a movie theater and you’re sitting close to the front of the theater and you’re watching a movie about your fear. Position it so the screen is small and just above eye level. You are now watching yourself watch the movie. Then, (Step 1) imagine moving yourself up out of the seat and into the projection booth with a Plexiglas shield around the booth and you have full control of the movie and the ability to stop it at any time. From the projection booth, you’re watching yourself; watching yourself, watch the movie. This is called double dissociation from the fear. (Step 2) Watching from one frame just before the event occurred that caused the fear, run the movie forward in black-andwhite through the traumatic event and ending after the event and as the movie fades into white. Now, (Step 3) float yourself from the projection booth down into the seat in the theater and play the movie backward, but in color and quickly, and this

You have unlimited potential within you and the resources to be and do anything you desire. The brief exercise I took you through for fears is just a starting point for being able to enjoy life now. I can help you with limiting beliefs, relationships, smoking, weight

loss, and so many more things that keep you from rating yourself a “10” on the happiness scale. Be sure to check out my website at www.trans-think.com and pick up a copy of my eBook “Creating a Life in Forward Motion”. Dr. Edward Lewellen has over 25 years of expanding the potential of corporations, religious organizations, not-forprofits, families and individuals. He is an expert in organizational alignment and motivation, organization and personal goal-setting, change management, leadership and staff development, sales management, and other top and bottom-line initiatives. Article Source: h t t p : / / w w w. a r t i c l e b i z . c o m / article/1051566392-1-living-your-life-inforward-motion/

How To Stop Smoking Cigarettes

By Pamela G. Grizzle

f you are one of the millions of people out there who smoke you may not want to admit it. Quitting smoking is going to be one of the hardest things that you ever do, but it will be well worth it once you have accomplished your goal. Smoking is so dangerous to your health, and even to the health of those around you. It can cause everything from bronchitis and heart disease to emphysema and cancer. Tools to Help You to Stop Smoking Cigarettes Whether you are a long-term, heavy smoker or you have just started up recently, if you want to stop smoking cigarettes, first know that you do not have to do it on your own. There are numerous different stop-smoking aids that are available on the market today and which will be able to help you find relief from your cravings and quit smoking for good. There is the patch for one, which is a very common stop smoking aid and which you use by placing it on an area of your body. You can place it in an inconspicuous place as most people do, or be proud to show it off by wearing it on your arm. There is also nicotine gum, which has proven to be very effective. And hypnotism is also rapidly gaining in terms of popularity. One of the greatest features of the hypnotherapy is that it often only

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takes one or two sessions to completely relieve the person of their habit, and so it is a very quick and affordable option. There are also various therapy and counseling groups that are available to help people who want to stop smoking cigarettes. This will be helpful because then you will get to meet other people who are going through the same thing as you, who are trying to quit, and you will all be a form of positive reinforcement for one another. One of the most important things you can do is keep your head high and stay positive when you are trying to stop smoking cigarettes. Even if you mess up a couple of times do not feel bad, and just get right back on track. There is no right or wrong way to stop smoking cigarettes, the important thing is that you are concerned about your health and the health of others and are making the effort to quit. It may take some time, and will definitely take some willpower, but you can do it. If you love this article, you will also love another article written by this article’s author on wireless smoke detectors and cigarette smoke detector. Article Source: http://www.articlesphere. com/Article/How-To-Stop-Smoking-Cigarettes/23512

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June 2013

Dietary Supplement:

Understanding What Goes Inside Your Body By Wadner Tranchant

ith the fast-paced lives people have these days, itâ&#x20AC;&#x2122;s no wonder that their diet goes out of kilter. This is why the demand for a nutritional supplement has increased tenfold over the years. Wherever you may be, you may have heard a lot of positive claims regarding the health benefits of these supplements. But how will you know if whatever is inside the bottle is actually safe for you to take? How would you know if science has in fact proven the claims to be true?

Dietary Supplement Defined These dietary supplements contain one or more of the following:

Amino Acids Vitamins and Minerals Animal Extracts Enzymes Pro-biotic Herbs Botanicals

These supplements may come in capsules, tablets, gel caps, soft gels, powders or liquids. Keep in mind that like any other drug you take in, any nutrition supplement may also have effects similar to any drug you take. However, the US FDA does not review these supplements the same way they do with your conventional drugs and foods. They have another set of regulations for them. Based on the FDAâ&#x20AC;&#x2122;s DSHEA or Dietary Supplement Health and Education Act of 1994, the manufacturer has the responsibility to ensure the safety of the product before it is marketed. If the product is proved to be unsafe after it has reached the market, it is the responsibility of the FDA to take the necessary actions against such product. What Do You Get From These Supplements?

Supplements are not cures, this you need to keep in mind. They are not supposed to treat, cure, diagnose or prevent any disease. They do ensure that you get a sufficient intake of the essential nutrients but they do not replace the different food groups you need in a healthy diet. You still need, therefore, to eat a variety of foods. Is It Safe To Take Them? Remember that anything you take in will always have an effect on your body. Not all nutrition supplements are quite safe. Therefore, if you are not sure of the safety of a dietary supplement, then try to have a

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word with your doctor, dietician or pharmacist. It is also advisable that you inform your doctor if you plan to take a nutritional supplement with your conventional therapeutic treatment to ensure that no problems will arise from its combination. I am an advocate of healthy diet and lifestyle. I recommend a convenient way to get dietary supplement is through online markets as they allow you to order nutritional supplement online. Make sure you look for money saving and free shipping. Source: http://www.ArticleBiz.com

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June 2013

7 Simple Ways to Reclaim an Hour a Day: Finding Your 25th Hour By Ellen Goldman

f only I had more time I would be in such good shape.’’ ‘’There are never enough hours in the day to get everything done.’’ ‘’Who has time to prepare a healthy home cooked meal?’’ Any of these comments sound familiar? Have you said or felt these sentiments? Probably so. It seems our world keeps spinning faster and faster and our to-do lists keep getting longer and longer. No matter how good we are at time management, there never seem to be enough hours in the day to get it all done. At some time or another, we could all really use a 25th hour! Sadly, it just can’t be done. No matter how hard we try, there are only 24 hours in a day. But what we can do is find what our time drainers are and figure out how to eliminate them, thus reclaiming a lost hour of our day. The good news is, with some thought and planning, it can be done. Over this past year, I’ve put myself and some clients to the challenge of reclaiming 60 minutes of time that would normally slip away each day. We decided to track our activities for a week and learn where we were wasting time and how to avoid doing so, and then take that found time (which, by the way, typically added up to more than an hour) and spend it on ‘’me’’ time. How everyone spent that extra hour was as much fun as discovering how to claim it. Exercising, experimenting with new healthy recipes, sleeping, curling up in bed with a great book, walking after dinner and even visiting a spa were amongst the healthful choices. The important thing was that everyone found a way to use the time to relax, de-stress, and rejuvenate. Here are 7 simple ways to find your 25th hour.

When it comes to technology, rules rule!

By far, one of the greatest time wasters is checking email, engaging in social media and ‘’playing around’’ on the computer. Technology is supposed to make our lives easier, but for way too many, it’s just the opposite. Instead of using it to our advantage, it’s become our detriment. In my findings, the average individual checked their email 11 times a day! The problem with this is that we spend more time responding, deleting, reading, surfing, etc. than getting our more important priorities taken care of. It may take some practice, but when you create some rules governing your use of the computer, emails, and text messages, you’ll be shocked at how much time you will free up. Here are some suggestions: • Shut the alert signal off on your computer that tells you when a new email has come through. Even better, adjust your preferences so that new mail is only delivered once an hour. Determine a maximum amount of • times to check emails each day. For me, it’s four: Once at 8 a.m., right before I break for lunch, again at 5 p.m., and lastly before shutting the computer off at 9 p.m. Now don’t get me wrong; I love checking emails while in line at the grocery store or waiting in the dentist office. It’s great to clear out the garbage, or send off a quick response. But when I’m in my office or at home with the family, rules rule! When you do check emails, han• dle them immediately. Respond, delete, or file it away for later. If you love to play computer • games, Google the news, or find the latest online shopping sites, that’s fine. Create a designated time to so, and set an alarm to let you know when time is up. Shut down your computer and all • other technology at least one hour before

bedtime. You will fall asleep more easily, and will sleep more soundly, too! Even better, declare one technology-free day every weekend. Could you imagine how much more free time you would have that day?

Stop multi-tasking.

As counterintuitive as it may seem, multi-tasking is a time-waster rather than a time-saver. We may think we are gaining time by handling more than one task at once, but it’s just an illusion. Since we aren’t fully focused on any one thing when we multi-task, each individual task takes longer to finish. This lack of focus leads to more errors, which then, of course, take more time to correct. You will be shocked at how much faster you complete a job when you turn off all distractions, and stay laser focused on what you are doing. Please note I’m not suggesting there is never a place for multi-tasking; however, it should not be done with the things that are really important. Go ahead, watch TV while folding laundry, or talk on the phone while chopping veggies (just make sure to use a hands-free headset). If you’re working on an important project for business, writing an email or scheduling an appointment, don’t also be checking text messages, or trying to have a meaningful conversation with your child. For sure, one task or the other will suffer.

Delegate, delegate, and then delegate some more.

It’s shocking how many things we burden ourselves with that we could be delegating to others. We all want to be able to ‘’do it all,” but sometimes, it’s just not efficient! To begin with, start asking for help-- your family members or co-workers can’t possibly know you need assistance if you don’t ask. Couples and roommates alike quickly tend to fall into routines around who is re-

sponsible for what tasks. That doesn’t mean things can’t be renegotiated, especially in special cases, such as when a stay-at-home mom decides to return to the workforce. Handling all household responsibilities may be fine when home all day, but not so when at an office from 9 to 5. When it comes to household chores, even young kids can help out. You will save tons of time if you have other family members set and clear the table, take out garbage, and put dirty clothes into the laundry. If your adolescent drives, tell them that they must earn the privilege of using the family car by helping you with errands such as banking, dry cleaning or dropping younger siblings at after school programs. This is a win-win situation, as it gives you more time and also teaches your child about respect and responsibility.

Bunch your chores together.

In the course of a week, we all have a myriad of chores that must get done. Just as we think we’ve crossed the last one off the list, another appears. The best approach is to take care of the chore as soon as you have a free moment. The problem with that approach is that you’ll be back and forth, in and out of the car, and rushing to squeeze it in between your next commitment. The movement to and fro adds up to an enormous waste of time. At the beginning of each week, create a list of all those things you need and want to accomplish that require leaving your home or office to get them done. Then, assign a block of time to do them all together, planning your route in a way that make sense based on where everything is located.

Don’t make grocery shopping a daily event.

One of the greatest time wasters is multiple visits to the supermarket. There are many folks who give absolutely no thought in advance as to what they’ll be preparing (or picking up) for dinner. Almost every night they need to run out for groceries or to pick up convenience food for dinner. These are the very same folks who insist they have no time for meal planning or cooking, and then bemoan how difficult it is to have healthy meals for dinner. Don’t you be one of them! You’re working way too hard on your wellness goals to let this time management problem derail your efforts. Give this a try: Take 20 minutes at the beginning of the week to create a meal

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plan; this can also double as a fun time to peruse new recipes! Then, create a grocery list so that you’ll be able to buy everything you’ll need for the week in one visit to the supermarket. Leave your meal plan posted on the fridge and check it in the morning so you won’t forget to defrost items you may need that are in the freezer. By shopping from a list, you’ll save money, conserve gas by avoiding multiple trips, and save time that you can use to prepare healthy meals. And let’s not ignore the reduced stress levels you’ll experience when you no longer have to ask that panicked 5 p.m. question: ‘’What am I going to make for dinner tonight?’’

Clean, chop and cook once; enjoy twice.

When you do take the time to cook, pretend you are preparing for a party. Once you are already set up with the utensils and equipment you need, why not make enough for multiple meals? Although it might take a bit longer in the kitchen, it will save you enormous amounts of time throughout the week. Cut up veggies and store them in produce containers for a few nights’ worth of salad. As far as main dishes go, casseroles, soups and chili all freeze beautifully. Cook enough to put half in the freezer for future dinners, or portion it out into individual freezer containers to bring lunch to the office. By using this approach, you’ll only have one major clean-up and will save yourself lots of time throughout the week. Take advantage of delivery services. There are so many time-saving services out there that many people don’t even know about! For example, my local dry cleaner’s has free pick-up and delivery for ongoing customers. I’ve also found other little ways to save time by switching to online banking, getting my dog food delivered, and shopping online. And when I have a particularly busy week, my local supermarket offers a service where I can place my order online (it even shows me the weekly specials), and the driver brings the bundles right into my kitchen, for a small fee. Talk about a time-saver for a minimal investment! I have no doubt if you try a few of the suggestions above, you will find your 25th hour. Do you have your own unique timesaving ideas that weren’t mentioned? Please post them in the comments to share with the rest of us!

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June 2013

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26.

June 2013

Easy Ways To Improve Your Nutrition Starting Today By Darwin Aalbers

ood nutrition is an important aspect of living a happy and healthy life. It is the foundation for your body to have the various nutrients necessary for energy, rest, and a sharp mind. There are many simple ways to incorporate good nutrition into your lifestyle to help you maintain a high level of activity. Protein is a crucial part of your diet and many people donâ&#x20AC;&#x2122;t consume enough. The best form of protein is lean, red meat, like steak. Chicken and pork are also good sources. Protein makes you feel full and aids the growth of muscle in your body, making it one of the most important nutrients to consume during any diet. When you make a salad be sure that the majority of your salad is leafy greens and foods like celery and mushrooms. This is a good idea because these type of foods contain nothing but vitamins and water. You can eat as much of them as you want and not worry about any added fat or calories. You should limit the amount of sodas that you drink per day. Many people do not like to drink water because they claim that it does not taste good. There are mixes that can be added to water or fresh fruit can be added to give it the taste that someone craves without added preservatives that their body does not need.

You should buy and eat foods that you can still identify what they are. Foods that have been processed to oblivion are not healthy and are not good for you to eat. You should eat foods in their simplest form such as raw broccoli, bananas and rice that has not been overly processed. What is wellness? Make sure to add foods rich in choline to your nutritional, pregnancy diet, in order to boost fetal brain development. When you are pregnant, your reserve of choline is used up quickly, so it is especially important to include eggs in your daily nutrition routine. It is important to prepare the whole egg because the choline is found in the yolk. Switch to natural, unrefined sea salt. Most table salt has been heat processed to remove beneficial trace minerals and bleached to produce a bright white color. Not only has that, but it often contained anti-caking agents and sugar as well. Natural, unrefined sea salt, on the other hand, is taken directly from the earth and is sold with the beneficial trace minerals intact. Unlike bleached, processed table salt which has been shown to raise blood pressure, unrefined sea salt has actually been shown to lower blood pressure by providing your body with the trace minerals that it needs. Not only that, but it tastes great too. If you are pregnant the only vitamins that you should be taking are those that

were recommended to you by a physician. Do not try to take vitamin supplements on your own because they may contain too much of vitamins that you do not need, which can harm you or the baby. Curb winter food cravings and overeating. The combination of the holiday season and the fact that we spend a lot of time indoors in the winter makes it very easy to binge on food that is less than nutritious. Make sure that you balance out all the sweets and treats that you eat at holiday gatherings with fresh fruit and veggies, and high fiber foods. Stock your refrigerator with healthy snacks, and aim for the fruit plate at parties. Decrease your red meat intake. Opting for fish instead of red meat gives you some of the same nutrients, but also adds in healthy fish oils that your body would not otherwise have. You will also consume much less unhealthy fat. You can also opt for white meats if you dislike fish. Do not miss your semi-annual cleanings and exams. These exams ensure that you can are informed about all of the things going on with your body. If you are a woman, it is important that you frequently give yourself personal breast examinations so you can catch cancer before it gets you. Wellness Donâ&#x20AC;&#x2122;t be afraid of the doctor, get a checkup yearly! Your health and wellness are the most important things in your life, so itâ&#x20AC;&#x2122;s

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important to be proactive about them. Get an annual checkup and talk with your doctor about your current nutritional habits and whether there are things the doctor would recommend. Being proactive now can add years to your life! Save your used drink bottles, fill them with water and freeze them. Having water available to quench your thirst is imperative to good health. Frozen water bottles will likely stay cool all day and an added wellness benefit, is that they are handy to grab to wet down a wipe and cool yourself off on hot days. As you can see, good nutrition is easy to integrate into your daily meals, ensuring that you have the vitamins and minerals your body craves. Take care of yourself today and in the years to come by making nutritious consumption a regular part of your routine. You deserve the best nutrition every day so you can obtain wellness for yourself. Most people want obtain wellness well now you can have it simply by learning more at whatiswellness.me. Article Source: h t t p : / / w w w. a r t i c l e b i z . c o m / article/1051609851-1-easy-ways-to-improve-your-nutrition-starting-today/

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June 2013

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June 2013

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June 2013

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June 2013

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