New Year New You

Thursday, January 22, 2015

ONLINE AT www.dailyjournalonline.com Daily Journal  Page 1B

New Year, New You On Track for

Success

Popular devices used to monitor every aspect of fitness provide immediate, constant feedback, but experts warn users to exercise caution – Page 2

2015 PLUS 6 Winter Exercise Tips

Mother

Avoid a Cancer Recurrence

Actress Andie MacDowell reveals her secrets to keeping her family healthy – Page 2

How to Stop Diabetes

Knows Best

A supplement to the Daily Journal

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Thursday, January 22, 2015

Fitness technology and apps abound but are they worth the effort?

App Happy DANA CARMAN CTW Features

Taking stock of your health has never been easier. On the market today is no shortage of tools to assess, monitor and improve fitness, nutrition and overall wellbeing. Whether it’s an actual device or a virtual one, people are spending a lot of time and money tracking their every move and morsel.

But is more necessarily better? Health and fitness technology, like everything, is not a one size fits all solution. It can be a great complement to wellness goals, but swallow it with a grain of salt. Just don’t forget to log that in.

The have-to-have-it device of the moment is Fitbit, an activity band with several different versions that tracks a number of fitness and health metrics, such as steps taken,

elevation gained and calories burned. The most important thing these monitors do is shed light on just how much a person is moving, or really how much they’re not moving, in a given time period. Susan Reardon, a Boston-based certified personal trainer and nutrition and lifestyle coach, likes these for her clients that aren’t already entrenched in the fitness arena, especially older clients, as the bands bring awareness to movement. Bruce Metcalf, certified personal trainer and owner of MBC Fitness in Chicago, agrees with the positive impact these devices can impart. “For sedentary individuals that resist an active lifestyle, just having the knowledge of one’s steps taken during the day can be an important piece of information,” he

says. However, after trying various devices himself, Metcalf feels that an avid exerciser will “essentially be looking at the same results day after day.” For those already exercising regularly, Metcalf says the tried and true heart rate monitor (which you can get with various bells and whistles also, including a Fitbit version) is still the best tool for effective training. “Having the capability to track one’s heart rate is an extremely useful tool in measuring the intensity of a workout,” he says.

The usefulness of any device, however, lies in the user’s ability to interpret and use the data to improve health. Wearing the Fitbit alone doesn’t actually do anything to improve health – an important distinction that people don’t always necessarily recognize. “Wearing a Fitbit does not mean that one is going to get fit and doesn’t ensure that a person is going to do everything he can to get 10,000 steps a day,” says Dr. Steven A. LeVine, a physician with Northwestern Medicine in Chicago. In other words, people still need to do the hard work of eating right and exercising plenty.

That’s where health and fitness apps can play a role.

Recording workouts has long been a solid way of improving performance. Many apps take this to the next level with interactive aplomb. And apps that encourage users to get moving can be life changing. Katie

A 'Bit' of Fit Fitbit is an activity band worn on the wrist to track steps taken, calories burned and many other elements of fitness.

See APP HAPPY / Page 6

Actress Andie MacDowell believes that leading by example is the best way for mothers to inspire children to stay active and eat healthy LISA IANNUCCI CTW Features

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Seemingly calm and reserved, “Cedar Cove” actress Andie MacDowell is really a ball of energy.

She’s been that way since growing up as a young girl in South Carolina. “I was a naturally active kid, a tomboy really,” she says. “I got my first horse when I was 10 and I would just love to spend time in the woods.”

Even today, the beautiful, soft-spoken 56-year-old admits that if she’s not doing something active for herself, she just doesn’t feel right. “So many people don’t want to do anything and find it drudgery to workout,” she says. “For me, it’s a gift. It’s something that I do for myself every day, and if I don’t get

to do it, I’m not happy.”

These days MacDowell has even more reasons to be happy. She has had an extremely successful modeling and acting career, appearing in some of the most iconic 1990s movies, such as “Four Weddings and a Funeral,” “St. Elmo’s Fire” and “Groundhog Day.” Recently, she could be seen in the remake of “Footloose” and in a guest appearance on the hit TV show, “30 Rock.” Last year, she found a new home as Judge Olivia Lockhart on the Hallmark Channel’s “Cedar Cove” – an original series based off of the books

by Debbie Macomber. Her character, Olivia, fights an uphill battle of balanc-

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Thursday, January 22, 2015

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How to Stop Diabetes

If you have prediabetes, take heart.

Consider this condition, in which your blood sugar level is higher than normal though not high enough for a diabetes diagnosis, as your wake-up call.

You may prevent or delay the onset of diabetes if you improve your diet, lose weight, get more exercise and in some cases take medication, say health experts.

Change your lifestyle and you may reduce your risk of diabetes by almost 60 percent, according to Dr. Martin J. Abrahamson, senior vice president for medical affairs, Joslin Diabetes Center, Boston, Mass.

But, continue on the same path and odds are you will develop diabetes.

“Of the people who have prediabetes, if nothing is done, 50 or 60 percent will develop diabetes over the period of 5 to 8 years,” says Dr. Michael Bergman, clinical professor of medicine and an endocrinologist, New York University, New York City.

Don’t take a wait-andsee approach.

“The point is to treat early and aggressively.

The earlier one starts, in general, the less one need to rely on medications,” writes Dr. John Buse, Ph.D., professor of medicine, director of the University of North Carolina Diabetes Care Center. Chapel Hill, N.C. The UNC diabetes expert participated in a report that recommended patients with prediabetes be treated as if

they had the disease to help prevent or delay the most devastating complications.

You don’t have to make radical adjustments to benefit, however.

“We’ve learned a lot.

Lifestyle changes, diet and weight loss are almost twice as effective as medication,” Dr. Bergman says.

Losing 7 percent of your body weight, getting 150 minutes of physical activity a week and cutting back on fatty foods and simple sugars can lead to significant improvements in your blood sugar, according to Dr. Bergman.

He tells patients to lose a pound a week, or at most two pounds a week to get to their goal weight.

“Cut 500 calories a day – avoid bagels, juice, concentrated sugars. It’s very easy to do without feeling hungry,” Dr. Bergman says.

Add exercise to the plan and you’re expending energy, which can facilitate weight loss, according to Dr. Abrahamson.

You may wonder about taking a diabetes medication instead of altering your habits.

“Medication will reduce the risk of diabetes, but I’m not a strong advocate of medications to prevent diabetes,” says Dr. Abrahamson, who promotes lifestyle modification.

One national study, the Diabetes Prevention Program, compared the effectiveness of weight loss and exercise with medication.

Although both reduced the risk of developing diabetes, the

For patients diagnosed with prediabetes, avoiding the disease is as easy – or at least straight forward – as eating better, exercising more and losing weight

“Of the people who have prediabetes, if nothing is done, 50 or 60 percent will develop diabetes over the period of 5 to 8 years.”

New Year’s Resolutions!

1. Lose Weight 2. Take a Trip change with medication was less dramatic.

Even so, Dr. Buse cautions that it’s challenging to maintain weight loss and an exercise routine.

“It is totally doable but pretty tough for people

“Of the people who have prediabetes, if nothing is done, 50 or 60 percent will develop diabetes over the period of 5 to 8 years.”

to achieve 5 percent weight loss of body weight and keep it off for a year,” he writes in an email interview.

He suggests trying lifestyle changes for three to six months to see if they work for you before considering medications.

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Thursday, January 22, 2015

Six

Tricks of the Fitness Trade Beat the mental roadblocks to exercise your way through winter

DANA CARMAN CTW Features

The easiest part of committing to consistent exercise is rationalizing the excuses to consistently skip workouts – it’s too cold or hot; work is too busy; ooooh, television. The brain doesn’t always cooperate with the body’s needs, which is why sometimes we must trick it into doing what’s best for us – even when the couch, DVR and pint of ice cream are calling. Loudly.

Try some of these tricks of the trade to quiet the excuses and turn up the motivation.

1. YOU WON’T ACTUALLY KNOW YOU’RE EXERCISING “The simplest thing is to use whatever is around,” says Kimberly Garrison, a Philadelphia-based fitness, health and wellness coach. In particular, Garrison suggests using the stairs as much as, and whenever, possible, and not running, but simply taking your time up those flights. Not only is it a “tremendous heart workout” but Garrison notes that stairs improve balance and strengthen the legs and gluteal muscles.

2. SET A GOAL AND ANNOUNCE IT Setting intentions privately makes them easy to disregard. Harness the power of social media and announce to friends and followers that you’re going to run a marathon or tackle a triathlon and post training updates.

Once you’ve put it out there, it’ll be a whole lot harder to justify skipping workouts.

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3. FIND SLIGHTLY MORE FIT FRIENDS Knowing there’s a friend waiting for you at the gym may get you in the door, but researchers at Michigan State University found during a 2012 study that exercising with a more fit partner improved performance, and exercising as part of a team improved it even more. (Reference: Irwin BC, Scorniaenchi J, Kerr NL, et al. “Aerobic Exercise Is Promoted when Individual Performance Affects the Group: A Test of the Kohler Motivation Gain Effect.” Annals of Behavioral Medicine, 2012; 44(2): 151-159). Training groups can be the perfect place to start, not only to find the inspiration and support of others, but to keep things simple. “It's always easier when your workout is already planned for you,” says Mike Norman, co-owner and co-founder of Chicago Endurance Sports. “You're also much less likely to cut the workout short since you're not just making something up on the fly.”

4. MAKE IT A SOCIAL EVENT Susan Reardon, a Bostonbased certified personal trainer and nutrition/lifestyle coach, likes to create social engagements centered around activity.

“Everything we do socially involves food or beverage,” she says. “I try to make plans that get us moving.” Instead of meeting for a glass of wine, Reardon suggests finding a new class or signing up for an event together, such as a 5K.

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Example Continued From Page 2 ing career with family and finding love, while doing her best to care for the township she calls home.

The script for “Cedar Cove” couldn’t have come at a more perfect time. MacDowell identifies with the character and was attracted to the setting. She had just moved from North Carolina to Los Angeles to work on “Jane by Design” but big cities really aren’t her thing.

“I was having a good time on the show, but I just wasn’t used to big cities,” she says. “I read this script about a small town, where this incredibly intelligent woman helps people. She has this moral compass and she’s bright and interesting and the town was lovely. I thought, ‘Ah, I’d like to live there.’”

These days, when MacDowell’s not working on the show, which is filmed in British Columbia, the divorced mom of three can be found at her Montana ranch, where she relaxes with meditation and yoga, a nightly cup of tea and a little bit of lavender.

“We need to do things to soothe ourselves, soothe our souls and take care of ourselves,” she says. “We all have to be conscious of what’s going on in our body, how are we feeling and how can we calm down. Those are important techniques.”

She is also sure to nourish herself properly, too.

Her love of fruits and vegetables began when her mom, who came from a farmer’s family, introduced them to her at a young age. “It was an important part of our dinner and eating healthy was just part of who I was growing up, but I also ate traditional southern meals,” she says. “We also composted and had a little garden in the backyard.”

She passed these healthy eating lessons down to her children Rainey, Margaret and Justin Qualley. “I started ‘5 o’clock vegetables,’ where I cut up vegetables – carrots, celery, all different peppers, zucchinis, squash everything – sprinkle them with a bit of seasoning salt and put them with a dip,” she explains. “Start when they’re young and they will grow up to love vegetables. It works and then you don’t have to worry about them eating their vegetables at dinner because they already did.”

Now grown, Rainey and Margaret have followed mom’s footprints into the entertainment business.

Both accomplished dancers, Rainey now has an active singing career in country music, while Margaret co-stars on the HBO series “The Leftovers.” “They’re just like me,” she says. “If they don’t work out, they don’t feel good. Justin’s like me too and he can hardly sit down. We mountain bike together.”

MacDowell also learned other, more important, health lessons from her mom. “My mother smoked and that’s probably what killed her,” she says. “I’m really conscious of that. You have to look at your health from every aspect – it's body, mind and spirit. She also drank, didn’t see a doctor on a regular basis or take care of her health.

And she drank way too much. Oddly enough, she died the year she quit drinking. I think her body was just tired.”

MacDowell hopes that by taking care of her body and her mind, she can continue to do whatever she loves to do no matter her age. She is also inspired by others who are active well into their golden years.

“Once a young person had joined our hiking group,” she says. “The majority of us were over 50, but this guy was in his 30s. He thought we were boring, but when the group needed someone to make sure we didn’t get lost, an 80-something year old man volunteered. I remember looking at that kid’s face and he was thinking, ‘oh no.’ By the end of the trip, that kid was trailing everyone. I love inspirational stories like that because I would hate to think of myself as getting older and not being able to do the things I love to do.”

She also wants to be an inspiration to others who dislike exercise. “There are no tricks,” she says. “The only trick is to eat healthy and move.

The idea that age limits you is only an idea. I do handstands and cartwheels, and I’m going to keep doing them because if you do them every day, it’s part of who you are.”

Most importantly, MacDowell hopes that she’s an inspiration to her children. She and Rainey even partnered with “Tylenol Stories of Strength,” where people share stories about someone who’s given them strength to do something important. In turn, every story shared supports dosomething.org, an organization that encourages others to make a difference. MacDowell says it meant a lot to her to hear how she inspires Rainey and to also be able to talk about her own mother in a more positive light.

“People have only heard the negative sides of my mother, but we’re complex human beings,” she says. “My mother went back to college, was a very smart woman, and got her degree. I’m headstrong, independent, capable, resourceful, and savvy, and she instilled that in me.”

“I liked the idea of encouraging other people to tell their stories,” she says. “It was a wonderful opportunity to do something with my daughter that was inspiring to both of us. Rainey and I really were looking forward to having this opportunity to say how we feel about each other.”

Next summer, Andie MacDowell can be seen in “Magic Mike XXL,” the sequel to the 2012 drama starring Channing Tatum. © CTW FEATURES

Live Better, Skip the Recurrence After cancer, exercise and weight loss could lead to increased chances of long-term survival – and help decrease odds of a second cancer battle BEV BENNETT CTW Features

For anyone in recovery from cancer, the main goal quickly becomes doing anything to prevent a recurrence.

One strategy may be to improve your lifestyle.

The same steps you take to become healthier and reduce your risk of other serious illness may help you avoid another cancer battle.

Although the findings aren’t conclusive, losing weight if you’re obese, getting physical activity and modifying your diet to include more vegetables and fewer high-fat foods may benefit you, according to recent research.

The link between obesity and cancer recurrence is getting a lot of attention lately.

Cancer experts are seeing that people who are overweight at diagnosis for most cancers have a poor prognosis, according to Wendy DemarkWahnefried, Ph.D., registered dietitian, professor and Webb Endowed Chair of Nutrition Sciences, University of Alabama at Birmingham, Ala. In addition, “people who gain weight after breast cancer have a poor prognosis. It points out that weight is important. That’s why weight is at the top of the list of suggestions to prevent cancer recurrence,” says Demark-Wahnefried However, when the question is whether losing weight after a breast cancer diagnosis will improve your survival rate, the research is limited, according to Elisa V. Bandera, M.D., Ph.D., associate professor of epidemiology, Rutgers Cancer Institute of New Jersey, New Brunswick, N.J. Dr. Bandera recently served on the expert panel discussing the Breast Cancer Survivorship Continuous Update Project produced by the American Institute for Cancer Research (AICR) in partnership with World Cancer Research Fund International.

It’s only recently that health experts have started to focus on how lifestyle factors, such as diet, obesity and physical activity affect cancer survival. Most of the data is based on observation, writes Dr. Bandera in an email interview.

“For primary prevention we know losing weight is important. But we don’t know a lot yet about weight loss and survival,” says Alice G. Bender, MS, registered dietitian nutritionist, associate Director for Nutrition Programs, AICR, Washington D.C. But that doesn’t mean you should wait for the final word, say experts.

Losing weight has other benefits as you recover from cancer, according to according Jennifer A. Ligibel, M.D., Senior Physician, Susan F. Smith Center for Women’s Cancers, Dana-Farber Cancer Institute, Boston, Mass.

Being obese may lead to other problems such as fatigue, depression and lymphedema, according to Dr. Ligibel, who works with the American Society of Clinical Oncology to draw attention to the connection between cancer and obesity and to help educate patients about losing weight.

She’s also concerned because many people are more likely to gain weight during treatment than lose it.

Dieting could get you back on a wellness track.

“People feel better and have better fitness after losing weight,” Dr. Ligibel says.

Although Dr. Ligibel doesn’t endorse any specific diet, what you eat does matter.

That means eat more vegetables, fruits, beans, nuts and whole grains and less red meat, say nutrition experts.

Certain substances including saturated fat, cholesterol and trans fat may increase chronic inflammation, which is linked to increased risk for many cancers. Other elements in food such as dietary fiber and natural plant compounds (phytochemicals) work to decrease chronic inflammation.

Women who consumed the most pro-inflammatory diets were at increased risk for colorectal cancer compared with women who consumed more antiinflammatory diets, according to a study of almost 35,000 women aged 55 to 69 in Iowa.

Green leafy vegetables, fruit, fish, nuts and whole grains were among the top foods the anti-inflammatory diet group consumed, according to the study, co-authored by Susan E. Steck, Ph.D. M.P.H., registered dietitian, associate professor, Department of Epidemiology and Biostatistics, Cancer Prevention and Control Program, University of South Carolina, Columbia, SC. You may be able to choose what to eat based on the food’s anti-inflammatory or pro-inflammatory properties thanks to a newly expanded inflammatory index, developed by University of South Carolina researchers.

“The goal of the index was to characterize the whole diet,” says Steck, who presented her findings at the recent annual conference of AICR. A USC team is developing the index as a tool for health professionals and then for consumers.

Exercise, another lifestyle improvement, goes hand-in-hand with weight loss.

As you lose weight you’re starting to chip away at lean body mass, says Demark-Wahnefried.

Losing lean body mass could lead to sarcopenic obesity, a condition in which you have increased body fat along with loss of strength.

“It rears after chemotherapy,” says DemarkWahnefried. Getting more exercise helps preserve body mass and physical functioning, she says.

Tricks Continued From Page 4 5. MASTER THE BURPEE Well-known for its place within the world of CrossFit, the burpee is a four-step, full-body exercise that Garrison recommends – and you can do it in the comfort of your own home. Find tutorials online and, once mastered,

Garrison suggests adding a push up to it.

6. BE REALISTIC Ultimately, what keeps people exercising is staying healthy. “A crucial ingredient to success is being honest about your current

ability,” Norman says. Going out too hard can lead to injury, which can lead to prolonged absence.

Ease in and remember that exercise starts with just one step – and you can take it right next to your couch. © CTW FEATURES

Steps to Take When you’re looking for resources to help you lose weight, improve your diet and exercise, turn first to your cancer-treatment physician, if he’s in a position to counsel patients, says Dr. Jennifer A. Ligibel, Dana-Farber Cancer Institute, Boston, Mass.

Your healthcare provider can answer questions about when and if to start a weight-loss program and get more physical activity.

Some practices include oncology dietitians who can advise you on food choices.

But don’t stress yourself with the thought that you have to change your life immediately.

“If dieting seems overwhelming when you’ve gone through a lot with cancer treatment, come up with one lifestyle issue that will make you feel empowered,” says Alice G. Bender, MS, registered dietitian nutritionist.

“Go out and walk more. That’s a great place to start, and go from there,” she says.

If you need more incentive, enlist your family in a campaign to lose weight (if necessary) and eat more healthfully.

“You can help the family reach a healthy weight together,” says Bender.

You may also find that exercise helps ease depression and bolsters your quality of life after treatment.

Whether exercise may reduce the risk for another cancer diagnosis has yet to be answered.

Instead Demark-Wahnefried asks what is going to make a cancer survivor healthier.

“We don’t know if a healthy lifestyle will keep cancer away but it will promote good health. There’s no downside to exercise, diet and weight control,” she says.

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App Happy Continued From Page 2 Hanks, 29, of Lapeer, Mich., found success using the popular From Couch to 5K app, which is pretty much exactly as it sounds, using a run/walk interval approach. After the birth of her third child, Lapeer was looking for a way to lose weight and get fitter on a limited budget. The low-cost app provided exactly that. After a 75-pound weight loss, she still feels motivated to continue. “It’s like a personal trainer in my phone and doesn’t cost a fortune,” she said.

No less important but approaching health from a more holistic perspective are apps that focus on guided meditation, deep breathing and yoga, among other things. “There can’t be enough of these apps,” says Dr. LeVine, who notes that stress reduction is very important to overall health.

Nutrition apps, however, can be a little more problematic.

Reardon points out that these apps have general formulas built into them that don’t necessarily account for your specific body and its metabolic rate. “I don’t love how it generalizes everybody,” she says. “They’re a little more progressive now and it’s great to give you a general idea, but you can’t get fully reliant on it. It gives you some accountability to yourself and an awareness of what you’re eating but they’re not always accurate and you shouldn’t get obsessive about it.”

Knowledge is power but it must be used wisely, meaning that if tracking what you eat or knowing how many steps you missed is going to stress you out, put down the Fitbit and back away from the iPhone. If using trackers and apps will help you start or continue down the path to better health and wellness, download away. The key to success is balance and moderation – with fitness, diet and technology. And that trend will never change. © CTW FEATURES

There’s an App for That!

Not every app is created equal and wading through the hordes of them can be pretty overwhelming. Here are a few suggestions:

Thursday, January 22, 2015

well as the ability to connect with others.

From Couch to 5K: This interval run/walk plan eases users into running a 5K by slowly increasing running time and decreasing walking time. For those looking to start an exercise program, it doesn’t get much more inexpensive than running, which requires shoes and motivation. Add the $1.99 for this app and you’ve got a great deal and a goal.

Lose It!: Reardon also likes this app (and website), which counts calories and tracks exercise to help users lose weight. It is compatible with many of the popular devices and features a strong community of support.

Argus or Moves: Both of these apps are budget friendly options (Moves is free while Argus is $1.99) for those looking to track activity but not willing or able to shell out the cash for an expensive band. The big downside to them is the drain on the phone battery Figwee: Bruce health conditions in which it but if you’re looking for a Metcalf, owner of is essential to be consump- cheaper way to get started, this is it.

MBC Fitness in tion conscious.

Chicago, likes Daily Yoga: This Figwee. This nutrition-relatMap My Run: Susan free app has a ed app helps users properly Reardon, a Bostonlarge library of Yoga size up food portions (as in, based certified perprograms for aspirusers can actually see porsonal trainer and ing yogis of all levtions and increase or lifestyle/nutrition coach, likes decrease them and assess this app to map running els. Even better, if you’re short the related nutritional con- routes, keep track of routes on time and high on stress, tent). This can be particular- used, and the searchable there’s a quickie Yoga session ly helpful for those with database of other routes as for that.