Health Lifestyle

August 2013 | SPECIAL SUPPLEMENT TO

STARTING STRONG How to make the

gym work for you from the get-go

THE HIDDEN TRUTH Lesser known

benefits of cardiovascular exercise

MAKING THE CUT Simple ways to cut calories

2

August 8, 2013 • theintelligencer.com

A Supplement of

117 N. Second Street, Edwardsville 618.656.4700 PUBLISHER Denise Vonder Haar, Ext. 14 dvonderhaar@hearstnp.com

EDITOR Bill Tucker, Ext. 47 btucker@edwpub.net

ADVERTISING DIRECTOR Amy Schaake, Ext. 35 aschaake@edwpub.net

6

AD DESIGN MANAGER

3 Simple ways to cut calories 4 7 myths about body fat

Jennifer Dyer, Ext. 32 jdyer@edwpub.net

www.theintelligencer.com

EDEN VILLAGE ANNUAL GOLF SCRAMBLE Friday, October 4

Oak Brook Golf Club - Edwardsville 11:00 a.m. Registration and Lunch Noon Shotgun Start Four Person Scramble Individuals Welcome! $300.00/Team or $75.00/Golfer Includes: 18 Holes of Golf with Cart, Lunch, Dinner and Beverages on Course.

To Register Contact Tina at 618-205-4637 Deadline: September 25th

9 14

6 Fostering healthy eating habits in children 7 Homemade peanut butter a healthy snack 8 How to craft a low-calorie, healthy and fresh salad 9 Use food to help you maintain a healthy weight 9 Keeping weight off once its gone 10 Reasons to include more dairy in your diet 10 Yogurt a healthy choice 11 Dining out can still be healthy 11 Foods to avoid when dining out late at night 12 Food safety measures that can prevent illness 14 Make the gym work for you from the get-go 14 Skip stretching before a workout

Theintelligencer.com • August 8, 2013

3

Simple ways to cut calories P

eople take a variety of approaches when attempting to lose weight.

Some try fad diets that may or may not produce results, while others commit to a daily exercise regimen.

One of the more popular ways men and women attempt to lose weight is to cut calories from their diets. Cutting calories can be an effective way to shed extra pounds, but it should be done in a way that does not compromise your overall health for the sake of a slimmer waistline.

Any changes adults make to their diets should be discussed with their physicians prior to going forward, but the following are a handful of healthy ways to cut calories.

Reducing the amount of pasta will reduce the amount of calories you consume, and the vegetables will add nutrients to your diet. Another way to cut calories from your favorite pasta dishes is to leave the parmesan cheese on the sideline.

Parmesan cheese can be loaded with in calories, and the vegetables should add all the flavor you need.

• Choose the right condiment for your

When making a sandwich, hold the mayo in favor of mustard, which contains far fewer calories.

• Put away the potato chips. Potato chips are a favorite snack of many people, but those delicious chips could be a reason your belt size is getting bigger. Instead of potato chips, opt for airpopped popcorn, which contains roughly one-fourth the amount of calories as potato chips. Popcorn also is a whole grain, which means you’ll be adding fiber, minerals and vitamins to your diet while decreasing your caloric intake.

• Add healthy flavor to your pasta.

Perhaps because it’s become increasingly available in recent years, whole grain pasta has risen in popularity. But men and women looking to cut calories can go even further when cooking up some pasta for dinner. When making whole grain pasta, cook about half the amount you normally would, and then add fresh or even frozen vegetables to the mix.

sandwich. Many people love a good deli sandwich slathered in mayonnaise. But while that sandwich might be delicious, that mayo could be adding a significant number of calories to your meal. One tablespoon of mayonnaise can have as many as 57 calories, while an alternative like mustard can be just as flavorful while containing far fewer calories.

• Say “so long” to soft drinks. Perhaps no method to cutting calories is more effective for soft drink lovers than cutting soft drinks from their diets. Sugary beverages are not only loaded with calories, but such drinks offset the body’s blood sugar, increasing appetite as a result.

Instead of reaching for a soft drink at the convenience store or at home, try water.

It’s a much healthier alternative, and it’s sure to help you achieve a slimmer waistline.

• Don’t forget to eat fruit. Fruit is not just a fresh and delicious snack, it’s also a fiber- and antioxidant-rich and low-calorie alternative to more popular snack foods. Strawberries are a popular fruit, and men and women might be surprised to learn that a pound of strawberries contains nearly the same amount of calories as a half-cup of vanilla ice cream.

When eating breakfast in the morning, add some fruit to your cereal or oatmeal. Allowing the fruit to occupy some of the space that would otherwise be occupied by more cereal or oatmeal will lower your caloric intake while adding fiber and antioxidants to your diet. When choosing fruits, opt for fresh instead of dried fruit. Sugar and calories are much more concentrated in dried fruits than fresh fruits, so choose fresh fruits whenever possible.

4

August 8, 2013 • theintelligencer.com

7 myths

accumulate more readily because it isn’t being burned. Fat may mask muscles that were once there and are no longer as pronounced. However, the muscles will not turn to fat. Upon returning to regular exercise, a person can regain his or her physique.

about body fat

B

Myth #3: Body fat develops from eating fatty foods. Fat in food will not necessarily turn to fat on the body. That piece of bacon will no more turn into a spare tire around your midsection than would a banana. Fat is formed from excess calories. When the body takes in more calories than it uses for energy, that excess is stored as fat reserves. Whether calories come from a lean protein or fatty gristle, if the calories are all used up they will not turn into fat.

ody fat is often considered the enemy for those looking to get fit.

People will try many types of diets and exercise in an effort to rid their bodies of excess fat, and such regimens produce varying degrees of success. Part of what makes fat so confounding is the misconceptions surrounding this natural component of anatomy. By separating the myths from the facts, men and women might find their efforts to banish body fat that much more successful.

Myth #1: Body fat is only under the surface of the skin. While body fat near the surface of the skin, which is known as subcutaneous fat, may be most noticeable, body fat is actually accumulated throughout the body. Organs can accumulate fat, and this internal fat, known as visceral fat, can wrap around the heart and marble muscle. According to Dr. David Haslam, clinical director of the National Obesity Forum, visceral fat can be toxic and unhealthy. When people begin to exercise, they burn away this visceral fat and the

results are often noticeable shortly after an exercise regimen begins.

Myth #2: Muscle turns to fat without exercise. Muscle and fat are two separate entities, and one cannot become the other. People will gain weight after they stop exercising because fat will begin to

Myth #4: Starving oneself will burn fat.

Depriving the body of calories may initially force it to burn body fat stores. However, if the calorie restriction is so marked, the body may actually go into “starvation mode,” where it breaks down fats more slowly. Also, when food is reintroduced, the body may store more fat in anticipation of future deprivation. This can cause a person to gain more weight and body fat than if he or she had just adhered to a moderate diet all along.

Myth #5: A person can lose body fat from just one area. There are a number of exercises purported to burn fat from a spe-

cific area of the body. For example, doing hundreds of crunches will banish belly fat.

However, fat will not diminish in just one spot from targeted exercise. The body burns fat evenly so that one portion is not depleted more than another, resulting in an area of the body that is not naturally insulated by fat. Therefore, a diet and exercise plan will produce gradual shedding of body fat all over the body. Yet, the appearance of diminished fat may be visible in particular areas more so than others.

Myth #6: Fat modulates body temperature. Scientists used to believe that body fat was instrumental in regulating body temperature. New information suggests that it is actually muscle that helps regulate body temperature, although it is not entirely understood why. According to a report published in Nature Medicine, muscle protein called scarlopin is believed to help regulate body temperature. Muscle contractions also help to generate heat.

Myth #7: Fat weighs less than muscle. Muscle and fat weigh the same.

A pound of bricks will weigh the same as a pound of cotton. Muscle is more dense than fat, so if a person is exercising and building muscle while shedding fat, he or she may not notice a big change in weight.

Body fat is often shrouded in mystery, but understanding the science behind body fat can make shedding it that much easier.

Dr. Christina Midkiff, Obstetrics & Gynecology Since 1998

Call Now For Your Appointment 618-288-7408 Specializing in Providing the Best Individualized Care for You and Your Baby During Your Pregnancy and Delivery.

The group is from left to right: Jennifer Wesselman-Williams, FNP-BC, Meghan Ziegler FNP-BC, Markel Owens, M.D., Christina Midkiff, M.D.

• Preventative Care Maryville Office O’Fallon Office • Evaluation & Treatment 2023 Vadalabene Drive, Suite 200 734 Cambridge Blvd., Suite 200 of all Women’s Health Issues Maryville, IL 62062 O’Fallon, IL 62269 • Medical and Surgical Management www.christinamidkiff.com

Theintelligencer.com • August 8, 2013

YOU’RE

INVITED!

You are invited to attend a historic public open house showcasing the new state-of-the-art St. Joseph’s Hospital on

-Õ `>Þ]Ê Õ}ÕÃÌÊ££ÊUÊ£ä\ÎäÊ>° °ÊqÊÓ\ÎäÊ«° ° 12866 Troxler Avenue Highland Take guided tours of the new $63 million hospital campus and get an up-close look at the: UÊ iÀ}i VÞÊ i«>ÀÌ i Ì UÊ «>Ì i ÌÊ i«>ÀÌ i Ì UÊ >«i

UÊ-ÕÀ}iÀÞÊ-iÀÛ ViÃÊ i«>ÀÌ i Ì UÊ i` V> Ê >} }Ê i«>ÀÌ i Ì UÊ vÌÊ- « UÊ i` V> Ê"vwViÊ Õ ` } UÊ >vj

St. Joseph’s Hospital staff and volunteers will be on hand to give you a glimpse of the future of health care in Highland and provide details on the new technology and medical equipment, enhanced services and additional features available.

stjosephshighland.org

A new era of health care for Highland area residents is here – make plans to attend this event to get a firsthand look at the healing environment that will be officially unveiled to patients on Thursday, August 22.

5

6

August 8, 2013 • theintelligencer.com

Fostering healthy eating habits in children

I

f kids had their way, pizza, chicken fingers and french fries would make up a significant portion of their diets. But parents know they must make kids’ culinary choices for them so youngsters get all of the vitamins and nutrients they need to grow up strong and healthy.

Parents also tend to know how difficult it can be to convince kids to embrace healthy eating. Healthy eating habits can help kids live healthier lives and perform better in the classroom while setting them up for a lifetime of making the right choices at mealtime. Though encouraging kids to eat healthy may not always be easy, the following are a few tips for parents hoping to foster healthy eating habits in their children.

Swapping traditional and often less healthy snacks and desserts for fresh fruits or vegetables is one way to foster healthy eating habits in children.

• Stick to a schedule. Parents should establish a regular eating schedule, for both meals and snacks, so kids learn the importance of not skipping meals. Kids who learn to eat at regular intervals are more likely to continue doing so as they grow older. When kids stick to a meal schedule, they are less likely to overeat and they’re likely to have more energy throughout the day, which should help them stay attentive at school and be more engaged in their extracurricular activities.

• Involve kids when choosing the menu. Kids might be more excited about eating healthy when you involve them in choosing the menu. Invite them along on trips to the grocery store and allow them to choose one of their favorite foods for the meal in exchange for eating the

healthy fare you have chosen. Parents may end up eating a lot of side dishes of macaroni and cheese, but their youngsters will also end up eating their vegetables.

• Plan healthy desserts. Dessert is often considered an unhealthy indulgence, but there’s plenty of nutritious desserts that are so delicious kids likely will not realize they’re eating healthy. A dessert of fresh fruit and a small serving of yogurt can provide the same post-meal refreshment as ice cream or cake, but it does so with much fewer calories and a lot more nutrients and vitamins. What’s more, kids will come to look at dessert as a chance to eat fresh fruits instead of an opportunity to load up on ice cream or other, less healthy alternatives.

• Serve healthy portions. Sometimes it’s not just what is on the plate but how much is on the plate that can be healthy or unhealthy. When doling out portions for the family, create healthy portions so kids are not encouraged to overeat. Kids who grow up eating healthy portions are more likely to continue doing so into adulthood.

Overeating is one of the culprits behind being overweight and obese, so kids who learn to control their portions are much less likely to overeat and gain excess weight.

• Don’t reward kids with food. Some parents try to reward youngsters with food, allowing kids to indulge in unhealthy fare in acknowledgement of a good report card or something else kids should be proud of.

But using food as a reward is an unhealthy eating habit that can lead to problems down the road as kids become adults responsible for their own eating habits.

• Set a positive example. Kids are more likely to eat healthy when mom and dad are healthy eaters. If your first choice at snack time is to reach for a bag of potato chips, then don’t be surprised when your kids opt for chips over healthier fare like a piece of fruit. “Do as I say, not as I do” is a tough sell to youngsters when it comes to their eating habits, so parents should set a positive example for their kids by ensuring their own diets are healthy.

EYE CARE $

10% OFF Any Treatment LIMITED TIME OFFER - CALL TODAY

• For New Patients Only • Must Present Coupon • Not Valid w/any Other Discounts

201 South Main St., Edwardsville, IL 62025

618-656-3837

1837 Homer Adams Pkwy, Ste F, Alton, IL 62002

618-462-1081

-Always FREE Consultations! www.brickmanortho.com

95 8am9, Po lycarbonate Includes

Eye Ex Lenses, & Frame! ames) (Over 1,700pteFr mber 30th.

Offer expires Se er.

Valid for ages 17 & und

Mon.-Fri. 9:00-5:30 pm

Sat. 9:00-4:30 pm

Total Eyewear Outlet 5 Lincoln Highway #104 4260 S. State Route 159 81 irview Heights, IL Fa Glen Carbon, IL 618-628-8868 618-288-2288

t.com

www.totaleyewearoutle

7

Theintelligencer.com • August 8, 2013

Homemade peanut butter a healthy snack

ďż˝ We Rely on our Reputation. ďż˝ Geothermal Systems Available! “Call Our Grandpa, He Does Great Work!â€?

The most Efficient Unit on the Market!

Commercial & Residential

RuudÂŽ Factory Authorized Dealer.

Veteran Owned & Operated

ďż˝ Cummings Heating & Cooling

E. Missouri & S. Illinois

618-656-8953

3885 Schipkowski Rd., Edwardsville, IL • www.cummingsruudreliable.net

Floor Coverings, Inc. Mark Vallow

P

eanut butter is not only a staple of children’s lunches, but it also is a healthy food. While commercially made peanut butter is popular, foodies can also make their own homemade peanut butter.

Rich in fiber and protein, peanut butter makes a healthy addition to any diet. Fiber helps maintain a healthy colon and reduce bad cholesterol in the blood and also may help to regulate blood glucose levels, while possibly reducing an individual’s risk of developing colorectal cancer.

Individuals looking to eat high protein foods can choose peanut butter as a good protein source that can help the body feel full longer.

Peanut butter sometimes gets a bad rap because of the amount of fat per tablespoon of the food. While a serving of peanut butter is roughly 188 calories and may have 16 grams of fat, the fat is monosaturated, meaning it is heart-healthy. When enjoyed in moderation, peanut butter is healthy.

There are several advantages to making your own peanut butter. One of the main reasons is you have complete control over the ingredients. Unlike store-bought varieties, your peanut butter will not contain extra additives, such as preservatives, sugar, salt and oils — all of which can make commercial peanut butters less healthy. Taste is another factor in homemade peanut butter.

Many people find the taste is more authentic in homemade peanut butter. Plus the saltiness, sweetness or roasted flavor can be customized based on preference.

Seth Renken

All makes & models E.P.A. Certified Fully Insured Bonded

• Financing • Free In-Home Measurement • Free Consultations • Shop at Home

Here’s how to make homemade peanut butter. (Note: This recipe yields roughly 1 quart.)

CARPET • HARDWOOD • AREA RUG, TILE & STONE • LAMINATE

1. Purchase 1 bag of unshelled peanuts or 1 can (1 pound) of shelled, raw or roasted peanuts.

2. Set aside about a tablespoon of vegetable or peanut oil.

3. Shell the peanuts, if necessary, and put them into a food processor.

4. Pulse the food processor to start chopping the peanuts.

Scrape down the bowl to ensure that all of the peanuts get finely chopped.

5. Add the vegetable oil to help make a smooth butter and continue to blend until smooth.

6. Taste the peanut butter and mix in salt or a small amount of sweetener depending on personal preference. Honey makes a good sweet alternative to sugar.

7. Peanut butter can remain fresh in a sealed container for roughly one month. It also can be frozen.

Making homemade peanut butter ensures you have control over the ingredients, potentially creating a healthier alternative than store-bought varieties. It is an activity that families can do together and you’re guaranteed a great-tasting peanut butter customized to your palate.

1009 Plummer Drive • Edwardsville, ILwww.vallowfloor.com 618.656.7788

INTRODUCING THEďż˝

Liposonix ďż˝ TREATMENT ÂŽ

Fat reduction that fits

™

Do you have areas of unwanted fat around your abdomen or love handles that you can’t seem to get rid of, even with diet and exercise? *G TP UIF -JQPTPOJY USFBUNFOU NBZ CF UIFøQFSGFDU GJU GPS ZPV

Skin Rejuvenation by Schaberg Dematology, where the practice of dermatology meets cosmetic technology. • Noticeable results after just one treatment • Customizable to address specific “problemâ€? areas • Non-surgical with little to no downtime • Backed by over 10 years of research and testing The Liposonix treatment is available at our office.

To find out if you are a candidate, call us today for more information.

4804 S. St. Rt. 159, Glen Carbon 618-288-9450 *Average waistline reduction is 1 inch or 25 cm. Office visit time and individual results may vary. Results typically seen in 8 to 12 weeks. Not a replacment for liosuction surgery or a healthy lifestyle, or a way to lose weight.

8

August 8, 2013 • theintelligencer.com

How to craft a low-calorie, healthy and fresh salad Despite being such a simple meal, healthy salads are not always easy to make.

C

alorie-conscious people often turn to salads as a low-calorie options come mealtime. Salads can be consumed at any time of the day and are no longer considered just an appetizer or side dish.

Despite their simplicity, healthy salads are not always easy to make. But there is a method to making the perfect salad. The following are a handful of ways calorieconscious men and women can prepare a healthy and delicious salad.

• Start with fresh ingredients. Choose your own fresh ingredients rather than buy-

ing prepackaged salads. Salad mixes sold in many stores may be convenient, but they tend to get old rather quickly and could be hiding already spoiled pieces of lettuce and other greens. Use the salad kits as a guideline to which lettuce varieties go well together, then buy your own heads of lettuce. This may take more time, but it will be worth the effort. Mixing spicy greens with sweet ones like endive and romaine will balance flavors. Also, choose varying textures of greens so that there is variety in every bite.

• Wash everything well. It is essential to

OUR HEALTH CLUB & SPA Visit OurHealthClubandSpa.com #4 Cougar Drive Glen Carbon, IL 62034 Health Club Spa 618.288.5555 618.288.0799

Join Our Club Now....

Get 12 Months FREE* When You Pay For One Year *First 20 memberships.

wash salad greens thoroughly, not only for flavor but also for safety. Even organic lettuces grown with all-natural ingredients could be harbingers of bacteria, and you don’t want to run the risk of becoming ill due to a foodborne pathogen. E-coli outbreaks have been traced back to spinach and other lettuces in the past, requiring recalls on these foods. Lettuce leaves also can collect dirt and silt, which tend to lodge in the inner ends of lettuces. Insects also may be hiding out in salad greens, and that can be an unwelcome surprise to anyone.

Soak the salad greens in a bowl of cold water, then drain and repeat. The cold water will not only clean the lettuce but also perk up the leaves. Wash all salad accoutrements, including tomatoes, cucumbers and citrus fruit rinds, as well.

• Thoroughly dry. Nothing can ruin a salad faster than limp, overly wet leaves.

Salad spinners are invaluable tools that can quickly rid leaves of moisture. Dry the lettuce in batches to ensure it is as dry as an be.

• Choose fresh vegetables to add punch to salads. To improve the nutritional content of salads, add an array of vibrantly colored raw vegetables. Tomatoes, pep-

pers, artichoke hearts and beets can be combined to create a healthy and delicious salad that’s loaded with flavor and vitamins.

• Add lean protein. If the salad will be your entrée, adding lean protein can help you feel more satisfied after you eat. Anything from tofu to sliced salmon to kidney beans can add protein and even fiber to a salad to make it a more complete meal.

• Add dressing at the end. Wait until the last possible minute before you add salad dressing. When adding the dressing, remember the dressing should enhance the flavors of the salad and not overpower them. Light vinaigrettes made with seasoned vinegar and oil pair well with many salad combinations. Keep in mind that the oil in a dressing will penetrate the lettuce and make it limp. That is why the dressing should be added just before the salad is served. Think about placing a dollop of dressing in the bottom of a salad bowl and then toss right before eating to mix all ingredients.

Once you have become a master of salad basics, consider new ingredients and flavors to come up with combinations that please the palate.

Orthodontic care for children, teens and adults!

Routine and Specialty Orthodontic Treatments • Special attention to facial development and a more comfortable, natural bite • State-of-the-art 3D oral imaging and advanced orthodontic technology to create a more accurage, individualized treatment plan • Beautiful, healthy results to last a lifetime An orthodontic screening is recommended for all children at age 7.

Schedule your complimentary exam today!

Glen Carbon and Vandalia: (618) 692-1044 Granite City: (618) 931-3700

Workout with Your Own Personal Trainer

12 Week Weight Loss Program

$360

www.bauerhiteortho.com

Dr. Beth Hite

Theintelligencer.com • August 8, 2013

Use food to help you maintain a healthy weight

9

Keeping weight off once it’s gone

M

aintaining or adopting a healthy lifestyle involves a host of factors. Getting off the couch to be more active is one such factor, as is taking control of your diet so it’s helping you and not hurting you.

While adopting a more active lifestyle is a relatively simple step for many people, modifying a diet is oftentimes a much steeper hill to climb. Dietary habits can be hard to break. But altering your selections so the food you consume is helping you instead of hurting you is possible, and you won’t have to abandon your favorite foods, either. The following are a few tips aimed at helping you make your diet work for you.

• Choose the right foods. Many people feel the culprit behind their unhealthy weight is the portions they consume.

While portion size might have something to do with it, the foods you’re eating are likely the primary suspect. If your diet is devoid of fruits, vegetables and whole grains and the dairy products you choose are not fat-free or low-fat, then this could be why you have difficulty maintaining a healthy weight. Choose low-fat or fat-free, formerly known as “skim,” milk and dairy products instead of whole milk for your morning cereal or when preparing recipes that call for cheese. In addition, the Centers for Disease Control and Prevention recommend eating plenty of fruits, vegetables and whole grains each day.

Choose lean meat when buying red meat, but don’t overdo it even if you are buying lean meat. Red meat once per week might be enough to satisfy your craving, so enjoy poultry and fish for dinner on other nights of the week.

• Alter your recipes. Many of the foods you enjoy may not be unhealthy. But how you prepare those foods could be compromising their nutritional value or unnecessarily adding calories and causing weight gain. For example, fried foods are typically loaded with salt and contain more calories than foods that are baked or grilled. Foods that are fried are typically fried in oil, and that oil undergoes changes to its molecular structure during the frying process. The molecules become harmful free radicals that can damage the body’s cells while

Choosing fresh fruits like melons instead of potato chips at snack time is one way for men and women to maintain a healthy weight. negatively affecting your cholesterol levels and your body weight. Instead of frying foods like fish or chicken, grill or bake them instead. It’s alright to occasionally indulge in some fried chicken or other popular fried foods, but keep such indulgences to a minimum.

Another way to alter your recipes is to replace potentially harmful ingredients with lower-calorie alternatives. When preparing a meal that calls for butter, choose a more heart-healthy alternative such as a low-calorie butter spread. You likely won’t be able to taste the difference, but your body will feel the difference.

• Plan your snacks. Many people run into trouble when they find themselves hungry in the hours between lunch and dinner. Healthy snacks that are rich in nutrients do not seem as readily available as snacks like potato chips or cookies that provide little or no nutritional value. But snack time does not have to be a daily sacrifice of discipline in favor of convenience. Plan ahead for snack time just as you do for meal time, packing items like fresh fruit, diced-up vegetables or low-fat yogurt when you leave for work each morning. These foods can satisfy hunger just as successfully as their less healthy alternatives, but they won’t do so at the cost of your waistline.

Food is too often seen as the enemy for men and women looking to maintain a healthy weight. But when you choose nutrient-rich, low-fat foods, then maintaining a healthy weight becomes a lot easier.

L

osing weight can be a life-changing event. For some men and women, the desire to lose weight is largely cosmetic, while others must lose weight for medical reasons. Regardless of the reason behind a person’s desire to lose weight, setting and achieving such a goal is an accomplishment to be proud of.

As difficult as losing weight can be, men and women often find it even more difficult to keep that weight off once it’s gone. But maintaining a healthy weight does not have to be so difficult, especially when people can apply the same effort and discipline to keeping weight off that they did to losing weight. The following are a few additional tips to help men and women maintain a healthy weight.

• Exercise daily. Exercise plays a significant role in many people’s weight-loss efforts, and men and women should continue to emphasize exercise as they work to maintain their weight loss. An exercise regimen that helped you lose weight can be just as effective as you work to keep that weight off. Aerobic and strengthtraining exercise can help men and women maintain a healthy weight while reducing their risk for various diseases, including heart disease. Strength training exercise can be especially important for men and women as they age, as such exercise helps maintain bone health and reduce the risk of osteoporosis.

• Continue to monitor eating habits.

Once the weight has been lost, that does not mean you can return to your pre-weight loss diet. After those excess pounds have disappeared, continue to watch what you eat, avoiding foods that are high in fat and sugar. In addition, continue to control your food portions to

avoid overindulging. Portion control can go a long way toward helping men and women keep weight off, and how much you eat should be considered nearly as important as what you’re eating.

• Enlist the help of others. Many people enlist the help of family and friends as they attempt to lose weight. Immediate family members, in particular, tend to play a significant role in such efforts, acting as a daily support system and even, on occasion, serving as the “food police” when men and women veer off course of their healthy diets. Such support can be just as valuable as you work to maintain your weight loss. If you worked out on the buddy system on your way to losing weight, continue to do so. If your family adopted a healthy diet to help make things easier on you during your weightloss efforts, continue to eat such healthy foods as a family, which can only pay dividends for everyone in the long run.

• Expect some setbacks, but don’t accept them. Just like there were setbacks on your road to losing weight, there will be setbacks as you try to maintain that weight loss. Such setbacks are to be expected, but they’re much easier to accept when you’re already at a healthy weight than they were when you were overweight. But when you accept setbacks and don’t work to avoid more, all that hard work losing weight could end up being for naught. Don’t beat yourself up if you gain some of the weight back, but if you do, assess how it happened and work to address any issues that might have led to that weight gain.

10

Month Date, Year • NAME NEWSPAPER

Yogurt a healthy choice

Reasons to include

more dairy in your diet

A

stomach and digestive system, enabling the body to more ably break down food. Due to the thickness of yogurt, it takes longer to move through the digestive system. This, in turn, helps the body break down lactose more efficiently. As a result, people who have lactose intolerance may be more comfortable eating yogurt than other dairy products.

healthy diet can improve quality of life and reduce a person’s risk of developing disease or other negative health conditions.

For example, a diet rich in fruits and vegetables can boost the immune system and promote cardiovascular health, lowering your risk of heart disease in the process.

While the benefits of including fruits and vegetables in your diet are widely known, the medical benefits of dairy are often overlooked. The following are a handful of ways that dairy products like low-fat milk, cottage cheese and yogurt can make a nutritious and beneficial addition to your diet.

• Dairy packs a protein- and calcium-laden punch. One cup of nonfat yogurt can provide as much as one-third of your daily recommended calcium intake and nearly 20 percent of your daily recommended protein intake. Though dairy products like ice cream don’t pack the same nutritious punch as yogurt, healthier fare like reduced-fat cheese and skim milk can go a long way toward meeting your daily intake of protein and calcium.

found that those who reported consuming the most low-fat dairy products were more than 50 percent less likely to develop high blood pressure than those who consumed less low-fat dairy. Though researchers are not certain as to the reason behind low-fat dairy products’ impact on blood pressure, some theorize that their calcium and protein content are likely behind the benefit.

• Dairy is a great source of vitamin D. In addition to providing sufficient calcium and protein, dairy also helps men, women and children boost their vitamin D. That’s especially important in the winter months when people tend to get less exposure to the sun. Exposure to the sun is a natural way to boost your vitamin D, but the shorter days and colder weather of winter can make it hard to get sufficient vitamin D during that time of year. Dairy products like low-fat milk can boost your vitamin D, which can improve your bone health and, according to recent research, might help reduce your cancer risk.

• Dairy benefits your bones. Dairy has long been known to improve bone density. But it’s not just seniors who benefit from the bonestrengthening impact of dairy. Youngsters who consume dairy can also expect an increase in bone mass, which can make them less susceptible to injuries like broken bones. Seniors who consume dairy to improve their bone density should know that a recent study from researchers at the Institute for Aging Research found that not all dairy products are equal when it comes to improving bone density. While milk and yogurt were linked to higher bone mineral density, dairy products like cream and ice cream contain less protein, calcium and vitamin D and more fat and sugar than yogurt and milk, and these products may actually be associated with lower bone mineral density.

• Dairy may help lower your blood pressure.

Men and women with high blood pressure might benefit from including more dairy in their diets.

In a study of 5,000 adults, Spanish researchers

Though there are many ways men and women can improve their overall health, it’s important to consider the nutritional value of dairy when making any alterations to your diet.

T

he popularity of yogurt is on the rise. According to Innoval Market Insights, launches of Greek yogurt products have increased by 29 percent in the United States. People are drawn to the health benefits of yogurt, but there are lesserknown benefits to yogurt as well.

Yogurt’s creamy texture is a byproduct of the lactic acid present when milk ferments.

According to the yogurt company Dannon®, between 20 and 30 percent of milk’s lactose is converted to lactic acid during the fermentation process.

One of the advantages to eating yogurt concerns digestion.

The naturally occurring bacteria present in yogurt helps promote a healthy environment in the

The proteins in yogurt are complete and fully absorbed by the body. These proteins also contain essential amino acids that the body cannot produce on its own. Greek-style yogurts contain more protein than other varieties, and yogurt may have anywhere from 7 percent to 50 percent of a person’s recommended daily intake of protein. This will help a person to feel fuller, longer.

Those who enjoy yogurt on a daily basis can invest in the larger quarts of yogurt sold at many stores, which will produce less waste than the singleserve containers. Furthermore, individuals should recycle their yogurt containers. The Activia Yogurt Brigade encourages consumers to save empty Activia yogurt containers to help prevent hundreds of thousands of plastic containers from going into landfills. Rather, the containers are recycled into trash containers, benches and other items to be reused.

97% of All Consumers Research Online - Buy Offline.

WE CAN HELP! move your website “up” the search engine pages!

Call 656.4700 Ext. 35 For More Info.

Theintelligencer.com • August 8, 2013

Foods to avoid when dining out late at night

Dining out can still be healthy

M

en and women with an eye on shedding a few extra pounds might feel as though dining out is a luxury their waistlines simply cannot afford. But many restaurants recognize their customers’ growing desire for healthier fare. People can expect to find a host of nutritional items on the menu at their favorite local restaurant, making dining out both a viable and healthy option for those who want to put money back into their community while enjoying a night out on the town.

Of course, diners who want to ensure their next night out is healthy can take a number of steps before hitting the town with friends, family or that special someone.

• Peruse the menu ahead of time.

Many restaurants now post their menus to their Web sites, where prospective diners can get a feel for the restaurant while examining the menu for foods they can feel good about eating. Look for low-calorie meals and choose a few candidates that you might want to eat when you arrive at the restaurant. Some restaurants may count the calories for you on the menu or explain where and why they buy their ingredients in an attempt to ensure their customers’ meals will be both delicious and healthy.

• Consider ordering off the menu.

11

Ordering off the menu was a practice once reserved for bigwigs or restaurant regulars.

But nowadays many restaurants recognize that some customers might be on restricted diets for medical reasons and are willing to work with their customers who still want to enjoy a meal out without putting their health in jeopardy.

Ordering off the menu does not necessarily mean ordering a dish that isn’t on the menu.

Ordering off the menu can refer to asking that ingredients like salt not be used to prepare your meal or asking that a dish is baked or grilled instead of fried. Many restaurants are amenable to such requests, but it’s up to the customer to ask.

• Ask for smaller portions. Smaller portions can help men and women maintain a healthy weight, and some restaurants even allow customers to buy half-portions for less money. If that option is available, take advantage of it. If not, skip the appetizer and dessert courses, and don’t be afraid to leave some food on your plate at the end of the meal. You can always have your meal wrapped.

• Share your meal. Out on a date with your special someone? Then order one entrée and let your server know you plan to share the meal. You might have to pay a little extra to share the meal, but you won’t be eating as much and the added cost of sharing will still be less than purchasing two entrées.

• Don’t forget to eat before you dine out. If you miss meals throughout the day before dining out at night, you’re far more likely to overindulge once you get to the restaurant. Be sure to eat a healthy breakfast and lunch and a healthy snack of fruits or vegetables before going out to dinner at night. If so, you won’t be as hungry when you arrive at the restaurant and you won’t overeat to combat that hunger.

N

utritionists often recommend that men and women avoid eating late at night, when a hearty meal or even an unhealthy snack can make it harder to get a good’s night sleep. Dining late at night may also make it harder for the body to break down food, which is then likely to be stored as fat and cause unwanted weight gain.

or weight gain.

• Pass on the pasta. When eating late at night, it’s best to avoid carbohydrates like pasta. That’s because carbs are likely to be stored as fat if the body is not given ample time to burn them off. Whole-grain pastas might be healthier than more traditional enriched pastas, but they should both be

But sometimes a late meal is inevitable.

Whether you caught an early movie before getting dinner or simply want to grab something on the way home from a late night at the office, there are ways to make a late night of dining out more healthy.

avoided when dining late at night.

• Avoid fatty foods. The body will have a hard time burning fat from fatty foods when you each such foods right before bed, so there’s a great chance the body will then just store those foods as fat. Though it’s always best to avoid fatty foods, eating them late at night is the worst time to eat them. When you eat them earlier in the day, your body will have ample opportunities to burn the fat before you go to bed. When dining out late at night, look for items on the menu that are low in fat.

• Avoid sugar. Sugar is another food to avoid when dining out late at night. Sugar can make your body feel energized, even if it’s just temporary. That spike in energy can make it hard to fall asleep. In addition, sugar will be stored as fat overnight. So while that bowl of ice cream might hit the spot while you’re out on the town, chances are it’s not worth the resulting loss of sleep

• Choose lean proteins. When including protein as part of your late-night meal, opt for small portions of lean protein instead of red meats and larger portions. Yogurt or deli-sliced turkey is a better source of latenight protein than a juicy steak because neither will make the body work as hard overnight as a steak, which will be hard for your body to digest as you attempt to get a good night’s sleep.

• Say no to spices. Even if spicy foods are your favorite, it’s best to ignore them when dining out late at night. That’s because spicy foods can upset the stomach and stimulate your senses, making it harder to get a good night’s rest.

• Steer clear of alcohol. A late-night drink with dinner might not be very harmful. But several late-night drinks can have a considerable impact on the quality of your sleep.

Alcohol negatively affects the body’s ability to get a deep sleep, so while men and women who drink heavily before bed likely won’t have trouble falling asleep, the sleep they end up getting will be shallow and less restorative than the body needs it to be to function optimally the following day.

12

August 8, 2013 • theintelligencer.com

Food safety

or submerge food in a pot of cold water.

• Do not let food cool before placing it in the refrigerator. Perishable foods that are not immediately refrigerated invite illness-causing bacteria, which can grow in as little as two hours or as little as one hour if the temperature is above 90 F. Instead of leaving perishable items on the counter, refrigerate them within two hours if not immediately.

measures that can prevent illness

D

When preparing a meal, thoroughly wash any surfaces, including cutting boards, that may have held raw meat or poultry before reusing.

But just because the foods you eat might be healthy, that doesn’t always mean they’re safe. Food that is contaminated can lead to illness and possibly even death. For instance, even a small bite of food that’s contaminated with the botulism toxin can cost a person his or life or lead to paralysis.

paring or eating food. Germs on your hands can contaminate food. If you’re preparing a meal, always wash your hands before the preparation begins and wash them again in between handling multiple foods. For example, if you are handling raw meat, clean your hands before you touch other foods you will be preparing, such as potatoes or vegetables. Wash hands with soap and running water for at least 20 seconds.

iet and exercise are synonymous with a healthy lifestyle. When coupled with routine exercise, a healthy diet is even more effective at sustaining long-term health.

While a mistake with regards to food safety can prove costly, there are ways to prevent those mistakes. The following are some food safety measures men, women and children can take to ensure their food is safe for consumption, courtesy of the United States Department of Health & Human Services.

• Always wash your hands before pre-

• Do not thaw food on the counter.

Thawing food on the counter can be quite dangerous, as harmful germs multiply very rapidly at room temperature. Instead of thawing food on the counter, place food in the refrigerator, defrost it in the microwave

• Do not taste food to check if it is spoiled. The bacteria that causes food poisoning has no taste, so tasting food to determine if it has spoiled won’t do you any good, but it can cause serious illness if the bacteria is present. If you aren’t sure about a certain food, simply throw it away. To learn about safe storage times for the refrigerator and freezer, visit www.foodsafety. gov/keep/charts/storagetimes.html.

• Wash any plates or cutting boards that held raw meat. Raw meat as well as poultry and seafood have germs that can spread, especially if you use the same plates or cutting boards for raw meat as you do cooked meat. Thoroughly scrub any dishes that held raw meat before using them for anything else.

• Do not wash meat or poultry. Some recipes, especially those for Thanksgiving turkey, advice home chefs to wash meat or poultry before cooking. However, doing so can spread bacteria to the sink, countertops

and other kitchen surfaces. Despite what a recipe suggests, never wash meat, poultry or eggs.

• Do not eat foods with uncooked eggs.

Eggs should always be cooked thoroughly, as they may contain harmful bacteria, including salmonella. Foods that contain uncooked eggs, such as raw cookie dough, while a tasty treat for many people, are potentially very dangerous, exposing you to harmful bacteria that could result in serious illness.

• Marinate foods in the refrigerator.

Marinating foods is very popular, especially during the barbecuing season. However, marinating foods at room temperature, when harmful germs in meat and bacteria can multiply rapidly, should be avoided at all costs. When marinating meat, poultry or seafood, always do so in the refrigerator.

• Do not use leftover marinade on cooked foods. When marinating, there is typically a significant amount of marinade left over. However tempting it may be to add a little extra flavor by reusing that marinade once the food has been cooked, doing so is very dangerous, as the germs from the raw meat, poultry or seafood can spread to the cooked food. If you simply must make use of the leftover marinade, only do so after boiling it.

More information about food safety is available at www.foodsafety.gov.

Rejuvinate your Hearing.

Is Your Current Hearing Aid Not Helping?

See a Local Clinical Audiologist to Start Your Better Hearing Health.

75 Dst HaeayringTrAiidaes!l

on mo

Gregory J. Gregory J. Maag Magg MA, MA, FAAA FAAA

C. C.Joseph Joseph Hopper Hopper MS, FAAA MA, FAAA

Brandi Pettis AuD, CCC-A

s #OMPREHENSIVE $IAGNOSTIC !UDIOLOGICAL %VALUATIONS FOR !LL !GES 4ESTING .OT 3CREENING s 3TATE OF THE !RT (EARING )NSTRUMENT &ITTING 3ALES AND 3ERVICE s "ALANCE $ISORDOR 4ESTING AND 4REATMENT 0ROCEDURES s 4INNITUS %VALUAITONS 2INGING IN THE %AR

BATTERY FREE CLEAN SPECIAL & CHECK

Buy One Pack Get One FREE

Of You Current Hearing Devices

www.midamericaaudiologygroup.com

Professional Hearing Care You Can Trust

Edwardsville Area GINGEROFFICE CREEK ALTON AREA – -MAIN 1417 Washington, Ste 2 9 Glen-Ed Prof. Office Park, Alton, IL 62002 Glen Carbon, IL 62034 UÊ À> ÌiÊ ÌÞ • Granite City UÊJerseyville • Jerseyville UÊ-Ì>Õ Ì • Staunton • Alton

UÊ iÃÌiÀ • Chester UÊ Àii Û i • Greenville UÊ7>ÌiÀ • Waterloo

(618) 462-7900 888-531-6036

Theintelligencer.com • August 8, 2013

NEW

MOST RECOGNIZED MEDICAL WEIGHT LOSS CLINIC IN THE RIVERBEND

Location in Wood River, IL (618) 259-9704

LOSE AN AVERAGE OF 2 TO 9 LBS PER WEEK!

Ov�r 25 �e�rs of exp��i�nc�

s !FFORDABLE s 0ROVEN PROGRAMS s #USTOMIZED 7EIGHT ,OSS 0ROGRAMS s !PPETITE #ONTROL -EDICATION

LIFESTYLE CHANGE PROGRAM

90% SUCCESS RATE!

(APPROX.)

Medically Supervised Weight Loss Start-Up Package PACKAGE INCLUDES: s s s s

Nurse Practitioner visit 2 Lipo injections 4 Panel lab work 2 weeks of appetite control medication s One on one visit with a weight loss counselor With approved health assessment. Call for details. Limited time only. Results not typical.

New clients only.

Not valid with any other offer. Does not include pharmaceutical grade fat burning injections.

For a limited ! time only

BEFORE AFTER Marisa LOST 95 lbs.

BEFORE AFTER Patty LOST 45 lbs.

(A $299 Value!)

Call For A FREE Consultation

s -ETABOLIC 3YNDROME s /BESITY 4YPE ) )) OR ))) s 4YPE )) $IABETES s )S IT DIFlCULT TO LOSE WEIGHT s 4RIED EVERYTHING AND NOTHING WORKS s (IT A 0LATEAU

FAST TRACK PROGRAM

10 % OFF Medically Prescribed

(618) 259-9704

Injections *Some restrictions may apply.

Only the highest grade injections available by a local pharmacy with prescription.

www.medicallysupervisedweightloss.com

13

14

August 8, 2013 • theintelligencer.com

Make the gym work for you from the get-go

Enlisting a friend as a workout partner is one way to increase the chances your workout routine will be a success from the get-go.

M

any people aspire to adopt a healthy lifestyle that includes regular exercise, which medical professionals have long advised is an essential element of a healthy life. In fact, the Centers for Disease Control and Prevention recommend adults get at least two hours and 30 minutes of moderateintensity aerobic activity, such as brisk walking, every week and some musclestrengthening activities that focus on all the major muscle groups on two or more days per week.

While adhering to such an exercise regimen might not appear that difficult on the surface, many men and women know just how difficult it can be to make the transition from a relatively inactive lifestyle to one in which exercise is a significant part of the daily routine. Much of that difficulty stems from the intimidation many people feel when visiting a gym. Walking into a gym for the first time can be similar to the first day of school, when a lack of familiarity with one’s surroundings inspired fear and anxiety. But there are ways individuals can make their first forays into the fitness club a success right from the start.

• Familiarize yourself with the layout prior to your first workout. It’s easy to feel like an outsider when visiting a gym for the first time. Your fellow members already know their way around, and you might be hesitant to ask any of them for advice as to where certain equipment might be. To avoid a wasted workout opportunity spent wandering around the gym, ask a gym representative to show you around once you’re ready to start exercising. Such a tour was likely provided when you signed up for the gym, but the layout is easily forgotten between that visit and your first workout. Allow a trainer or another gym employee to show you the ropes right before your first workout so you don’t feel as though you’re lost in a vast sea of dumbbells and treadmills.

• Accept the gym’s offer of a free training session. Many fitness clubs offer a free consultation with a personal trainer to new members. Accept this offer regardless of your fitness level or familiarity with the facility. The trainer can help you find your way around and tailor your workout to meet your goals. You may even find working with a personal trainer is something you want to do, and

this can prove a great introduction to a service that many men and women find valuable and motivational.

• Don’t worry about what your fellow members are doing and thinking. One of the biggest mistakes you can make at the onset of a new fitness regimen is paying too much attention to what your fellow members are doing. Just because someone working out next to you can bench press a few hundred pounds does not mean you should attempt to follow suit. It’s easy to feel as though your fellow gym members are watching you workout and judging your performance, but oftentimes nothing could be further from the truth. They’re likely too locked in on their own workout to notice what you’re doing, so don’t feel embarrassed if you feel like you’re not lifting enough weight or going easy on yourself on the treadmill. The more you workout, the more comfortable you’ll become and your performance will reflect that comfort level. What’s more, the more comfortable you become the less attention you will pay to your fellow members.

• Find a time that works for you. When beginning a new workout routine, it helps to visit the gym at different times to find the time that best fits your schedule and makes you feel most comfortable.

Beginners often prefer to avoid peak hours when fitness clubs tend to be most crowded. Many clubs are most busy during the post-work hours of 5 p.m. to 8 p.m. During these hours, beginners may feel intimidated by other members who appear to be in tip-top shape or frustrated when having to share machines with other members. But some beginners might be motivated by a packed gym. To find the time that’s right for you and your schedule, visit the gym at various times of day over the first couple of weeks of your membership. Once you find a time that fits, commit to visiting the gym at that time several days per week.

Establishing a routine is essential to making your exercise regimen a success.

• Go with a friend. Enlisting a friend to workout with you on the buddy system is a great way to stay committed to a workout routine. A friend who works out with you can motivate you to go on those days when you really don’t want to, which is a significant hurdle to clear for beginners and veterans alike.

When choosing a workout partner, make it known to each other that you both expect to be held accountable to your joint commitment.

Beginning a new workout regimen can be exciting and intimidating. But beginners can employ several strategies to ensure their new lifestyle is a hit right off the bat.

Skip stretching before a workout Stretching before a workout may not be as beneficial as people once thought. Reserve stretching for your post-workout routine.

M

any athletes have been told to stretch before starting a workout, as such a routine prepares the body for physical exertion. But new evidence suggests that stretching before a workout may do more harm than good.

Several studies now indicate that static stretching, or slowly moving muscles until they start to hurt and then holding the position, may impair strength and speed. One study published in the April 2013 Journal of Strength and Conditioning Research concluded that those who stretch before lifting weights could find themselves feeling wobblier and weaker than expected. Another study at the University of Zagreb in Croatia reviewed 104 studies of people who practiced static stretching as a warm-up. Muscle strength was reduced by more than 5 percent in those who stretched. Another study examined men who did basic squats while lifting barbells. Men who stretched and those who didn’t were examined. Those who stretched lifted 8.3 percent less weight than those who skipped stretching.

Many personal trainers now discourage extensive stretching before a workout, feeling that stretching post-workout provides the most benefit. A number of people have long confused stretching with warming up muscles, but static stretching is a different activity from actual muscle warmup, which generally involves low-impact movement of the body.

There is no evidence that stretching before a workout makes muscles more limber or reduces the risk of injury during a workout.

Some experts liken stretching muscles prior to working out to

Theintelligencer.com • August 8, 2013

Stay tuned into local news... www.theintelligencer.com EDWARDSVILLE FROZEN FOODS overstretching a rubber band. The muscles may get limp and overworked prematurely and then not be able to perform to peak when power intensity is needed.

Others argue that when people engage in stretching, the muscles are actually tightening, rather than relaxing, which may make athletes more prone to injury.

Stretching improves flexibility and range of movement. But some fitness experts suggest stretching be reserved for times when exercise will not immediately follow, such as after a workout has been completed.

PAIN SUFFERERS...

TAKE CONTROL NATURALLY! DRINK Nature Blessed Cherry Juice!

Ask About The Benefits TODAY!!!

“Established Since 1947” Locker Rental Available

246 N. Main, Edwardsville

Call In Your Order We’ll Have It Ready!

656-1477

“Big City Dentistry - Small Town Friendly”

TROY Family Dental Dr. Richard Boatman

606 Edwardsville Road (just off I55-70 on Hwy 162)

618-667-8020

General Dentistry Cosmetic • Fillings • Dentures • Crowns • Partials • Bridges • Extractions • Root Canals • DIAGNOdent®

• Bleaching • Porcelain Crowns • Implants • Laser Dentistry • Invisalign

www.TroyFamilyDental.com

15

16

August 8, 2013 • theintelligencer.com

Maryville Women’s Center Accepting New Patients

Call today to schedule an appointment • Routine & High Risk Obstetrics • Female & Laser Surgery • Urine Loss Treatment • Menopause • In Office Tubal Ligation • Infertility (618) 288-2970 2016 Vadalabene Drive Maryville, IL www.mymwc.org

Tina Gingrich, MD Kimberly Sanford, MD Tammy Young, DNM Lynn Billhartz, PA

Maryville Medical Spa

$

50

OFF NEW VI-PEEL

For Fine Lines, Wrinkles and Acne

Lori Davis, RN Ashley Noeth, RN, LE

Vi-Peel Before

Maryville Medical Spa 2016 Vadalabene Dr. Maryville, IL (618) 288-2970 ext. 120 www.mymwc.org

7 Days Post Peel After

Before

After

Laser Hair Removal • Laser Tattoo Removal Laser Treatment for Nail Fungus Botox® Cosmetic • Vi-Peel® Prescription Strength Peel & Facials Obagi & Skinceuticals Skin Care Products Latisse™ Eyelash Enhancement Restylane® & Perlane® Fillers