Achieve Magazine Fall 2011

fall‘11

what’s inside: health: men’s, women’s & kid’s health eye health • heart health booking some downtime RapidArc® revolutionary 2 minute cancer treatment

wellness: nutrition • mind + body massage • corporate wellness

fitness: personal training • running active adult • group fitness sports med • event calendar & more!

a•chieve (e chev) vb -

| -

1. to finish: complete: win: succeed 2. to accomplish: obtain with effort 3. to perform by one’s own efforts kathryn lee publisher / creative director john lee vp / director of sales & marketing

Achieve is a quarterly health, wellness and fitness magazine published by Impressions Group, LLC. The covers, contents and ads in Achieve magazine are copyright protected and may NOT be reproduced without prior consent of the publisher.

Our staff has made every effort to insure the accuracy of the publication, however we assume no liability or responsibility for content, errors or omissions in any articles.

table of

contents

health 2 women’s health:

pink power is coming your way

Achieve welcomes the submission of any information, articles and photos. We will make every effort to include the submitted items, however, we cannot guarantee the inclusion or the return of materials.

Race Directors, Event Planners Include your event in Achieve’s event calendar!

Send dates, times and contact information to: kathryn@ImpressionsGroupLLC.com

To advertise in Achieve Magazine call

252.355.8345 Deadline for the next issu e December 1, 2011

3 men’s health: belly fat

kid’s health:

10 great rules to help you keep your kids active

surviving the holidays as a vegetarian

13 corporate wellness:

your employees may be present but are they fully productive?

14 massage:

fortunate forearms

4 back health:

fitness

5 heart health:

15 group fitness:

6 A New Dimension in Speed and Precision — Revolutionary 2 Minute Cancer Treatment from Carolina Radiation Medicine /21st Century Oncology

16 personal training:

early intervention scoliosis what you need to know

7 eye health: For more information, contact:

11 vegetarian life:

glaucoma

8 booking some downtime:

consider active transportation — running on empty by marshall ulrich

zumba! It’s a party! what is crossfit?

17 sports med: 10 fitness do’s and don’ts

yoga vs pilates: which is for you?

18 active adult:

it’s true — exercise reverses aging in muscles!

19 running:

breathing tips for new runners

Post Office Box 2627, Greenville, NC 27836 252.355.8345 phone / 252.355.4224 fax www.ImpressionsGroupLLC.com kathryn@ImpressionsGroupLLC.com © 2011

Impressions Group, LLC

wellness 9 mind + body:

20 event calendar (october - december 2011)

exercise for happiness — the endorphin rush

10 nutrition:

eating more at home for better nutrition

fall ‘11

page 1

health women’s health: pink power is coming your way Article provided by University Health Systems of Eastern Carolina

The time is always right to educate yourself about staying healthy and understanding your risks for certain diseases. But October, Breast Cancer Awareness month, shines the spotlight on women’s risk for developing breast cancer, which affects one in eight of them. When detected early, breast cancer can be treated effectively, with the result being that many more women than ever before are breast cancer survivors.

The American Cancer Society recommends monthly breast self-exam beginning in the 20s and regular mammograms beginning at 40. Women who have a family history of breast cancer should discuss a plan for more regular check-ups with their doctor. For more information, check the health library section of the University Health Systems website, www.uhseast.com.

University Health Systems of Eastern Carolina is sponsoring a motivational Pink Power speaking tour by a woman who is a three-time breast cancer survivor. Becky Olson, a national speaker, tells her story in a frank and humorous way while sharing serious life lessons and encouraging women to take good care of themselves.

Events include specially prepared, Power foods and a Pink Power kit for each participant. Physicians and other representatives from University Health Systems hospitals will provide information about early detection, prevention and the latest treatment options.

There’s even a Pink Power Express bus available for certain locations in the region. Pink Power speaking tour events are: October 18, luncheon in Edenton, hosted by Chowan and Albemarle hospitals (bus available) October 18, social and dinner in Windsor, hosted by Bertie Memorial and Roanoke-Chowan hospitals (bus available) October 19, luncheon in Tarboro, sponsored by Heritage Hospital October 19, dessert social in Greenville, hosted by Pitt County Memorial and Beaufort hospitals (bus available) October 20, social in Kenansville, hosted by Duplin General Hospital For details or to register, call 1-800-472-8500 or visit www.uhseast.com

page 2

achieve magazine

health men’s health: belly fat Article by Michael Jensen, M.D., an endocrinology specialist at Mayo Clinic, Rochester, Minn.

Belly fat is nothing to joke about. If you’re carrying a few extra pounds, you’re not alone. But this is one case where following the crowd isn’t a good idea.

Carrying extra weight — especially belly fat — can be risky.

Why is belly fat a concern for men?

People who gain belly fat are at greater risk of serious health problems, even death, than are people who accumulate fat in other areas — and men are more likely than women to gain weight around the waist. Regardless of your overall weight, having a large amount of belly fat increases your risk of: • Heart disease • High blood pressure • Stroke • Some types of cancer • Type 2 diabetes • Insulin resistance • High triglycerides • Metabolic syndrome • Sleep apnea • Low levels of HDL or “good” cholesterol

How can you tell if you have too much belly fat?

Your waist size is a good indicator. Although measurements that compare your waist-to-hip ratio or compare your height and weight (body mass index) are more precise, waist size alone can give you a good estimate. For most men, risk factors for heart disease and other diseases increase with a waist greater than 40”.

kid’s health: 10 great rules to help you keep your kids active Article by By Maria Masters and Adam Bornstein from Men's Health at www.active.com

Parenting has never been easy. Since the beginning of time, men have tried to keep their children safe and healthy. But instead of protecting kids from, say, starvation and predators, like our cavemen ancestors, these days we’re up against a modern batch of challenges: obesity and sedentary behavior. Follow these 10 rules to keeping your kid active, and you’ll have a great head start.

Rule 1: Don’t Rely on Organized Sports Just because your kid is in T-ball doesn’t mean he's active. A new study in the Archives of Pediatrics & Adolescent Medicine found that less than 25% of student athletes receive the recommended 60 minutes of daily exercise.

Rule 2: Keep Play Fun Don’t worry too much about the rules. “Making a game or activity too rigid is the best way to guarantee that a kid won’t want to be active,” says Men's Health FitsSchools advisor Jim Liston, CSCS “facilitate play, not dictate it.”

Rule 3: Turn off the TV...

Is belly fat inherited?

Your genes can affect your chances of being overweight or obese, as well as where you carry extra fat on your body. For most men, however, the problem likely has more to do with lifestyle than inherited traits.

Can you really get a beer belly from drinking?

Drinking excess alcohol can cause you to gain belly fat — the “beer belly.” But, beer alone isn’t to blame. Drinking too much alcohol of any kind can increase belly fat, although research suggests wine may be an exception. If you drink, do so only in moderation. The less you drink, the fewer calories!

How do you get rid of belly fat?

Whether you’re trying to lose belly fat or trim fat from another part of your body, weight-loss basics remain the same: Reduce calories. Slim portion sizes.

Replace your usual with healthy foods with fewer calories. Increase physical activity. For healthy adults, the Department of Health and Human Services recommends 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity, in addition to strength training.

Can you reduce belly fat with sit-ups?

Sit-ups help make abdominal muscles strengthen, but spot exercises won’t specifically reduce belly fat. To shrink your waist, lower your total body fat.

Shedding a few pounds can help you feel better and lower your health risk.

Rule 5: Never Reward Kids With Food You should use caution in rewarding kids with any kind of food, including healthy fare. “This practice can teach them that it’s good to eat even when they’re not hungry,” said Liston. Instead, reward them with playtime outside.

Rule 6: Instruct by Showing, Not Telling Forget saying, “Keep your eye on the ball.” Why? The first time a kid hears it, he (or she) has no idea what you’re talking about. Instead, show him how to hit a baseball or whatever sports you’re practicing.

Rule 7: Know When to Praise Say your son whiffs at three pitches. The modern parent often says, “Good try.” That type of praise doesn’t console him, or help him the next time.

“Praise should be specific and authentic... ‘Good job juggling the ball 10 times. I see you’ve been practicing,’ ” says Liston. "Also mix instruction and encouragement when your child makes a mistake,” he added.

Rule 8: Make a Play Date With Friends UK researchers found that children who have an active, neighborhood playmate are two to three times more likely to be physically active themselves when compared to kids who don’t live near a buddy.

If you want your kid to get off the couch, you have to do the same. A 2010 study by British researchers found that 6-year-old girls were nearly 3.5 times more likely to watch more than four hours of tv a day if their parents stared at the tube for two to four hours a day. For boys, scientists found they were about 10 times more likely to watch TV for four hours a day if their parents did as well.

Rule 9: But Don’t Compare Your Kids With Others

Rule 4: ...Unless You’re Playing Wii

Encouraging kids to participate in “vigorous” sports, like basketball and soccer, can cause your children to become more active, according to research in the journal Health Psychology. Kids who received support from their parents were more likely to sign up for team sports (and less likely to spend their time sitting around) than the children who’s parents didn’t give them a push.

We’re not saying your child should start spending more time in the living room than the backyard, but kids can have a good workout by playing certain video games. Recently, the American Heart Association stated that Wii Fit Plus and Wii Sports Resort games are legitimate ways to stay active.

fall ‘11

Kids develop the coordination at different rates, says Liston. But, they’re often expected to perform at certain levels based on their ages. Unfortunately, many parents and coaches think the solution is to try harder, when the real secret is backing up to a simpler task that the kid can improve upon.

Rule 10: Give Them Your Blessing

page 3

health back health: early intervention scoliosis Article by: Dr. Brian M. Kean Kean Chiropractic Center, Greenville / 252-321-3579 KeanChiropractic.com / ScoliosisRehabiliationCenter.com

Was your child recently diagnosed with Scoliosis? Are you confused as to what steps you should take to help your child? Are you currently in the “just wait and see” period? Scoliosis can be a scary and confusing disease. Receiving that first diagnosis changes your life. We want you to know that you are not alone.

Scoliosis is an abnormal lateral bending of the spine that occurs in roughly 410% of the population. Scoliosis is more prevalent in girls and is usually detected between 8 and 14 years of age by either a pediatrician or the parents.

It is associated with back pain, neck pain, diminished quality of life, limited activity, decreased respiratory function and lower self-esteem. This condition affects approximately 7 million people in the United States.

So, if your child were diagnosed with scoliosis what would you do?

Imagine this scenario: A mother brings her daughter to the pediatrician who discovers her daughter has scoliosis. The mother is then referred to an orthopedic surgeon who determines that the curve(s) are below 25 degrees. At this point, he states there’s nothing to do at this time as she’s not in need of a brace and isn’t a surgical candidate. So, the prescribed approach is to “wait and see”.

Six months later they return to the orthopedic surgeon only to find out that her curve(s) got worse, and she has to wear a brace for 23 hours a day or worse yet, she needs surgery. This is usually the moment when panic sets in and the parents wonder what it is they can do to help their child. What would you do?

While researchers are still working to find all the answers to scoliosis, one truth surfaces repeatedly: small curves progress into big, aggressive curves.

Scoliosis is not only a skeletal problem but also a disease of the neuro-muscularskeletal system. It involves postural disorganization, neuro-musculo-skeletal dysfunction and unsynchronized growth patterns. Re-education of the musculature and associated postural reflexes is a necessity to rehabilitating curvature.

There’s no one easy answer on how to tackle a curvature, but there are factors that appear to be common among children with scoliosis. One factor that needs to be addressed prior to correcting the scoliosis is the side dimensions of the spine, which should have alternating curves. More often than not, there is a loss of the natural curvature in the neck, the mid-back or low back.

Sometimes a loss of curvature is present in all three areas. These curves seem to be the most over looked and are critical to scoliosis correction. The first goal in early management of these cases is to restore these natural curves to reduce the tension on the spinal cord, which also allows the spine to absorb gravity properly. This is accomplished by specific chiropractic adjustments and through Therapeutic Exercises and Rehabilitation.

Active and Reactive exercises are applied in the office and performed at home by the patient to re-coordinate the tonal (postural) muscles helping to improve overall balance and function. If a child has a scoliosis that is classified as observation only, this is the perfect time to actively rehabilitate the neuromuscular system. Early, proactive rehab may be successful in preventing the curve from progressing, possibly even reducing it, making a significant impact on the child’s overall health and quality of life.

This article was written in hopes of reaching all those parents whose children are in the “wait and see” category. Do not “just wait and see” any longer.

0-25 degrees (Mild or Early Stage Scoliosis) has a 14- 22% risk of progression 26-40 degrees (Moderate Stage Scoliosis) has a 68% risk of progression 40 Plus Degrees (Severe Scoliosis) further progression emanate The current methods of treatment are observation (wait and see) only, bracing and then surgical intervention. Looking at each respectively, observation in and of itself is not technically a treatment, and it allows time for the curvature to get worse, bracing has been shown to be emotionally detrimental with a high non-compliance rate and surgical intervention is trading deformity for dysfunction. Unfortunately, this method of delaying treatment reduces the patient’s opportunity for stopping curve progression early, while the scoliosis is most manageable. Cases that fall into the observation only category, those usually below 25 degrees, are worth visiting the idea of early intervention.

A child’s posture is a good indicator of underlying spinal problems. A typical scoliosis posture pattern demonstrates a high right shoulder and hip, their head may be too far forward (the ears should be in line with the shoulders), and in severe cases their rib cage may be rotated causing a “rib bump.”

Unfortunately, current screening using the Adam’s Test where a child bends forward at the waist and is observed from behind has been termed the “Too Late Test.” If a rib hump or bump is observed during this procedure, the rib cage has already started to rotate.

The ability for parents and health practitioners to recognize these warning signs could set the stage for an early intervention program that may halt the scoliosis from getting worse. page 4

achieve magazine

health heart health: what you need to know

surgery procedures can range from the minimally invasive, such as angioplasty (using a catheter to reach the heart in order to insert balloons which can widen arteries), to open heart surgery and heart transplants.

Article by By Marijke Vroomen-Durning, RN / Medically reviewed by Christine Wilmsen Craig, MD from everydayhealth.com

Heart Disease Prevention

Your heart’s an amazing piece of machinery. A muscle that’s a little bit larger than your fist, the heart can weigh anywhere between 7 and 15 ounces. This hard-working muscle pumps about 2,000 gallons of blood as it contracts and expands about 100,000 times per day. This is what makes heart health heart health so important.

The heart is a smooth muscle and an involuntary muscle. Unlike blinking or moving your arms, you have no conscious control over whether your heart beats or not. The beat is controlled by electrical impulses that tell the heart when to pump.

Treatment of heart disease can be difficult. It’s better to try to prevent health conditions, particularly in people with known cardiovascular disease risks. For the most part, lifestyle plays a huge role in keeping the heart healthy and reducing cardiovascular disease risks. Many of these suggestions are probably familiar to most people. They include: • Managing your stress levels • Eating fruits, vegetables, and foods low in fat and cholesterol — maintaining a mostly plant-based diet • Becoming active (at least 30 minutes per day) and either maintaining your current weight or losing weight if you are overweight.

• Monitor blood pressure. Control following doctor’s guidelines.

• Screening your cholesterol and blood sugar levels. If your numbers have increased, you may be able to reverse the trend.

• Following treatment guidelines if you have high cholesterol, high blood pressure, or diabetes • Eat right, exercise, don’t smoke, and talk to your doctor about any health concerns you have or any symptoms you notice. The earlier heart problems are detected, the better the chance you can begin treatment before any long-term damage has occurred.

What Is Heart or Cardiovascular Disease?

Since the heart is such an important organ, if it begins to fail and you have heart disease, you may have significant problems with your overall health — not just your heart health. However, heart disease isn’t one particular problem, but a group of diseases.

Some common types of heart disease include: • Angina (chest pain caused by too little blood and oxygen) • Arrhythmia (abnormal heart beat) • Congestive heart failure (the heart doesn’t pump as effectively as it should and fluid can back up into the lungs) • Heart attack (blood supply is cut off from a part of the heart)

Market your business in the right places.

With print and online magazines, we offer targeted distribution reaching newcomers and residents in the market for your services and expertise. Advertising and feature editorial space available.

Let us help your business grow.

Sadly, heart health problems aren’t uncommon. According to statistics, 2,400 Americans die of heart disease each day. That comes out to an average of one death every 37 seconds.

Treatment for Heart Disease Treatment for heart disease depends entirely on the type of heart disease you have. It can range from lifestyle changes (stopping smoking, losing weight, exercising more) to taking medications or having surgery.

There are many medications available to treat certain types of heart diseases.

Not all treatments help everyone, however, and you may need to try a few different medications before you and your doctor find one that’s best for you.

Surgery is usually the last resort when it comes to treating heart disease.

Surgery itself always has risks, and heart surgery can be especially risky. Heart

fall ‘11

Serving Greenville and Eastern NC Since 1996

PO Box 2627, Greenville, NC 27836 ImpressionsGroupLLC.com Impressions-Bride.com Impressions-Magazine.com 252.355.8345

page 5

health A New Dimension in Speed and Precision Carolina Radiation Medicine / 21st Century Oncology Now Proudly Offers the Revolutionary RapidArc® 2 Minute Cancer Treatment Carolina Radiation Medicine / 21st Century Oncology is the area’s first and only radiation oncology center to offer RapidArc® state-of-the-art radiation technology from Varian Medical Systems. This breakthrough radiotherapy treatment delivers uncompromised, powerful and highly precise tumordestroying radiation in a painless treatment that takes two minutes or less.

Ron R. Allison, MD, medical director and board certified radiation oncologist with Carolina Radiation Medicine / 21st Century Oncology in Greenville, NC

According to Dr. Ron Allison, medical director for the practice, “RapidArc is an ultra precise, stateof-the-art means to deliver radiation. To offer our patients the best treatment available, we combine RapidArc with Image Guided Radiation Therapy (IGRT). Prior to receiving RapidArc therapy, an on-board CT scanner images the tumor bed and moves the treatment fields to the optimal position.

By doing this, we make sure our patient is receiving the most accurate treatment possible.” Dr. Allsion continued, “By combining CT scan-guided IGRT with RapidArc IMRT, we can target the tumor, avoid normal tissue, and deliver optimized radiation treatment in just a couple of minutes. This achieves our goal of offering the most precise, comfortable radiation therapy available anywhere.”

RapidArc delivers a complete intensity-modulated radiation therapy (IMRT) treatment with one rotation of the machine. This unique therapy enables the physicians at Carolina Radiation Medicine /21st Century Oncology to deliver

more precise IMRT up to eight times faster than the fastest conventional dynamic or helical IMRT (tomotherapy) treatments available.

RapidArc is a volumetric arc therapy that delivers a precisely sculpted threedimensional dose distribution with a single 360-degree rotation of the linear accelerator frame structure. The revolutionary technology delivers the treatment dose to the whole volume at once, rather than slice by slice.

This is made possible by a treatment planning algorithm, or calculation, that simultaneously changes three parameters during treatment: rotation speed of the linear accelerator frame structure, the shape of the treatment aperture using the movement of multileaf collimator leaves and the delivery dose rate.

All of this advanced technology ensures treatment precision while helping to spare normal healthy tissue. By improving dose conformity and accuracy, RapidArc significantly shortens patient treatment times for faster, more comfortable sessions.

If you have received a cancer diagnosis, and radiation therapy has been recommended, the first thing to do is meet with a radiation oncologist. At Carolina Radiation Medicine / 21st Century Oncology, three board certified radiation oncologists are available to assist you: Ron Allison, MD, medical director; Cynthia Ballenger, MD; and Andrej Hnatov, MD. These board certifed attending physicians offer patients decades of experience with providing nationally-accredited state-of-the-the-art cancer services — peer-reviewed multi-disciplinary care, patient navigation, CT scan-based IGRT, IMRT, cranial and body radiosurgery, Gamma Knife radiosurgery, prostate seed brachytherapy, high dose rate brachytherapy, partial breast radiation and expert second opinions.

Based on your specific case, your radiation oncologist will discuss which type of radiation therapy he or she would recommend, whether it will be given alone or in conjunction with other treatment methods, what the specific goals of your treatment are, and what side effects you may expect. Discuss treatment options with your radiation oncologist and make a decision together.

Carolina Radiation Medicine/21st Century Oncology is the only accredited radiation oncology practice in Eastern North Carolina. Their practice meets or exceeds the national guidelines for radiation safety, quality of care, documentation, peer review and multiple other criteria set by the independent accreditation arm of the American College of Radiation Oncology (ACRO).

Carolina Radiation Medicine/21st Century Oncology is located at 801 WH Smith Boulevard in Greenville. For more information, call 252-329-0025 / 888-871-0025 or visit www.carolinaradiationmedicine.com. For additional information on RapidArc, visit www.varian.com/us/patient.

page 6

achieve magazine

health eye health: glaucoma Article provided by Dr. Tim Klugh / Eye Care Center, 1100 West 15th Street, Washington, NC / 252.975.8040 or 1.800.738.8040. For more information contact Dr. Klugh or visit webmd.com.

loss of vision. You may not notice this until it is serious. That’s because, at first, the eye that is not affected makes up for the loss. Side vision is often lost before central vision. Symptoms of closed-angle glaucoma can be mild, with symptoms like blurred vision that last only for a short time. Severe signs of closed-angle glaucoma include longer-lasting episodes of blurred vision or pain in or around the eye. You may also see colored halos around lights, have red eyes, or feel sick to your stomach and vomit. In congenital glaucoma, signs can include watery eyes and sensitivity to light. Your baby may rub his or her eyes, squint, or keep the eyes closed a lot.

How is glaucoma diagnosed?

Your doctor will ask questions about your symptoms and do a physical exam.

If your doctor thinks you have glaucoma, you’ll be sent to an ophthalmologist for more tests. This may take more than one visit. An ophthalmologist or an optometrist can diagnose and treat glaucoma. An optician cannot diagnose or treat this disease. See your doctor if you notice blind spots or if over time you are having more trouble seeing. Get checked for the disease if you have a family history of open-angle glaucoma, are over age 65, or have diabetes.

What is glaucoma?

How is it treated?

Glaucoma is the name for a group of eye diseases that damage the optic nerve.

The optic nerve, which carries information from the eye to the brain, is in the back of the eye. When the nerve is damaged, you can lose your vision. At first, people with glaucoma lose side (peripheral) vision. But if the disease is not treated, vision loss may worsen. This can lead to total blindness over time. There are three types of glaucoma.

Glaucoma is usually treated with medicine such as eyedrops. Follow a daily schedule for your eyedrops, so that they work the way they should. You will likely need to take medicine for the rest of your life. You may also need laser treatment or surgery. In adults, treatment can’t bring back vision that has been lost, but it can keep your vision from getting worse. Treatment aims to stop more damage to the optic nerve by lowering the pressure in the eyes.

• Open-angle glaucoma is the most common form in the United States. In this type of glaucoma, the optic nerve is damaged bit by bit. This slowly leads to loss of eyesight. One eye may be affected more than the other. Sometimes much of your eyesight may be lost before you notice it.

• Closed-angle glaucoma is less common. About 10% of all glaucoma cases in the United States are closed-angle. In this type of glaucoma, the colored part of the eye (iris) and the lens block movement of fluid between the chambers of your eye. This causes pressure to build up and the iris to press on the drainage system of the eye. A related type is sudden (acute) closed-angle glaucoma. It is often an emergency. If you get this acute form, you will need medical care right away to prevent permanent damage to your eye.

• Congenital glaucoma is a rare form of glaucoma that some infants have at birth. Some children and young adults can also get a type of the disease.

Finding and treating glaucoma early is important to prevent blindness. If you are at high risk for the disease, be sure to get checked by an ophthalmologist even if you have no symptoms. Your risk for glaucoma rises after age 40. Race is also a factor. Blacks are more likely than whites to get the disease. You’re also at risk if you have diabetes or a close family member has had glaucoma.

What causes glaucoma?

Damage to the optic nerve is often caused by increased pressure in the eye (intraocular pressure). This can happen when extra fluid builds up in the eye, such as when the eye makes too much fluid or does not drain well. But some cases of glaucoma aren’t caused by increased pressure. In these cases, the cause may not be found. You can get glaucoma after an eye injury, after eye surgery, or because of an eye tumor. Some medicines (corticosteroids) that are used to treat other diseases may cause glaucoma.

What are the symptoms?

If you have open-angle glaucoma, the only symptom you are likely to notice is

fall ‘11

page 7

health booking some downtime: consider active transportation

it on the line when he explains that at one point his wife asked him to stay, and he said no. He ran. Underlying his heartache is an unshakable faith. His readers will understand what he was experiencing and will not judge.

Reviewed by Tony Parker for Achieve Magazine

As we read we also come to understand how he reconnected with love through remarriage to Heather. Without giving away her story, I’ll state that she is a remarkable person willing to go the distance for her husband, and I would bet any other person in her life. She is his anchor and is just as integral to the story as the run. Without her, I don’t think he would have made the run.

Enduring, enduring… Just a week and one day passed since Irene strafed us with Category 1 winds wreaking havoc community wide. My running partner and I were out on this beautiful Sunday, determined to get at least 10 miles in, shooting for 15. Our marathon looms ahead, only weeks away; we are spooked. So, what to do?

Run. Run through the neighborhoods of our brothers and sisters, family and friends. Run to train, yes, but run to witness the destruction and rebirth of our community.

Of course, central to the book is the run. Marshall ran across America bearing witness that if we’re determined to succeed, we will. He has faith that we’re a strong people who can do amazing things. His book is an inspiration, not unlike Peter Jenkin’s book, A Walk Across America, was to a generation past.

Marshall Ulrich ran across America in 2008. That’s right, ran across America.

He details his adventure in Running on Empty. To put it in perspective, I ran 13 miles and Marsh ran, oh, I don’t know, 3063 miles in 52 days at the age of 57. I may go out on a limb with my view of his book, but I believe his tale is not so much about a record achieving run, but a record of faith.

Marshall looks at every obstacle and commits to overcoming them. Full of a passion for competition, he relishes in pushing himself beyond the capacity of mere mortals. Plantar fasciitis? What would fell most folks was only a small bump, albeit painful, in the road. When the other runner on the challenge withdrew, negative energy came to light, and the expedition nearly expired.

Heather and Marshall came up with a game plan, and the run was a success... the underlying current of faith. Their faith in one another is refreshing and real.

Why would I expound on the theory of faith in Marshall’s run across America? Like many, Marshall’s life is full of flaws and tragedies. As his first wife fought cancer, a younger Marshall began to run as a form of escape from realities and pressures of the day. He tells of us his need to run, to engage in a sort of flight from what was happening to him and his family. Marshall lays

As we ran down North Overlook we saw how much destruction occurred in our community. We spoke with friends and neighbors, and nodded as other runners finally got out. Greenville’s spirit of enduring and persevering is alive and well. From his book, this spirit is pervasive across America. I would also recommend watching their documentary, Running America, on DVD.

page 8

achieve magazine

health wellness mind + body: exercise for happiness— the endorphin rush Article by K Cossaboon / hubpages.com

We’ve known for a long time about the benefits of exercise as a way to enhance our physical condition and combat disease; but it hasn’t been until more recently that exercise is being recognized as an element in maintaining mental fitness. Studies have shown that exercise releases endorphins in the brain, which in turn cause us to have what is commonly know as a “natural high” or a “runners high”. You may not realize what caused it, but most of us have felt it. Whether we’re engaged in a leisurely swim or an adrenalinecharged rock climb, there is that moment when suddenly pain or discomfort drops away and we are filled with a sense of euphoria. We have endorphins to thank for these moments of bliss.

The Psychological Benefits of Exercise Physical activity is increasingly becoming part of the prescription for the treatment of depression and anxiety. Exercise alone is not a cure, but it does have a positive impact.

Research has found that regular physical activity appears as effective as psychotherapy for treating mild to moderate depression. Therapists also report that patients who exercise regularly simply feel better and are less likely to overeat or abuse alcohol and drugs.

Exercise can reduce anxiety — many studies have come to this conclusion.

People who exercise report feeling less stressed or nervous. Even five minutes of aerobic exercise (exercise which requires oxygen, such as a step class, swimming, walking) can stimulate anti-anxiety effects.

Physical exercise helps to counteract the withdrawal, inactivity and feelings of hopelessness that characterize depression. Studies show that both aerobic and anaerobic exercise (exercise which does not require oxygen, such as weightlifting) have anti-depressive effects. Moods such as tension, fatigue, and anger are positively affected by exercise.

Exercising can improve the way you perceive your physical condition, athletic abilities and body image. Enhanced self-esteem is another benefit.

Last, but not least, exercise brings you into contact with other people in a non-clinical, positive environment. For the length of your walk or workout or aqua-fit class, you engage with people who share your interest in that activity.

Endorphins Endorphins are chemicals produced in the brain, which bind to neuroreceptors to give relief from pain. Discovered in 1975, endorphins are believed to: relieve pain; enhance the immune system; reduce stress; and delay the aging process. Exercise stimulates the release of endorphins, sending these chemicals throughout the body. Endorphin release varies from person to person; some people will feel an endorphin rush, or second wind, after jogging for 10 minutes. Others will jog for half an hour before their second wind kicks in. You don't have to exercise vigorously to stimulate endorphin release: meditation, acupuncture, massage therapy, even eating spicy food or breathing deeply — these all cause your body to produce endorphins naturally.

fall ‘11

page 9

wellness nutrition: eating more at home for better nutrition Article By: Kathryn Kolasa PhD, RD, LDN, Professor Emeritus, and Brody School of Medicine at East Carolina University.

Watching you and your kids’ weight? You probably have heard the recommendation to “eat more meals at home” because eating too many “away from home meals” contributes to obesity. You know why. Foods on restaurant menus and in vending machines are often higher in energy density or calories than food we eat at home. We are served larger portion sizes at restaurants than we need to meet our hunger.

Food often tastes really good when it has lots of sugars and fats added.

Although we have good intentions to take a “doggie bag,” while waiting for the check we clean our plate. My patients tell me they don’t have time to cook healthy foods at home. I ask them to limit the number of times they go to a restaurant that lets them eat all they want. It really is not a health bargain.

There are plenty of healthful, convenient choices in the grocery store aisles so you can eat at home most of the time. Most of my patients that are successful in managing their weight do eat at home. Follow the new MyPlate Guidelines and fill half your plate with fruits and vegetables. So save time by making a list of the number of servings of fruits and vegetables you need for a week and then

save time by shopping only once a week. If you have staples like fresh, dried, frozen, or canned fruits and vegetables, whole grain crackers, bread, pasta, and rice on hand, it’s easy to assemble quick and healthy meals at home. Promise yourself to try at least one of these suggestions next week and see if you can achieve the goal of eating more at home.

Encourage but don’t demand that your kids do the same. Healthful fresh, affordable and convenient foods include eggs. It takes no time to make a scrambled egg, omelet or frittata with precut and washed vegetables and served with whole grain toast. On a day you are tempted to eat out, instead run into the store to pick up a precooked, prepackaged rotisserie chicken and serve with instant brown or whole grain rice and a side dish of vegetables. Pick vegetables such as cooked broccoli, raw or cooked carrots, green peas, sweet potatoes or cooked tomatoes because they supply nutrients most missing in American’s diets.

Open and heat a jarred pasta sauce, toss in microwave pre-chopped vegetables and serve over quick cooking whole wheat pasta. Add canned tuna or salmon for great omega 3 fatty acids. Have the kids make a Mr. Potato Head salad.

Give them a microwaved potato sliced in half and let them decorate with baby carrots, pineapple cubes, cherry tomatoes, and broccoli flowerets, slivers of green or red or yellow peppers, canned corn or whatever you have on hand.

Serve easy to season and heat up canned black, pinto, navy, red or garbanzo beans alongside quick cooking whole wheat couscous or precooked quinoa in a pouch. Add some chopped nuts or dried fruit for some great flavor.

Don’t be apologetic about serving frozen entrees but buy those that have whole grain and vegetable sides. Top a frozen pizza with extra pre-cut vegetables or use a premade packaged whole wheat pizza crust. Add tomato sauce, preshredded cheese and precut vegetables. Make an entrée salad using precooked shrimp and prebagged salad mixes. Serve fruit or a low fat frozen yogurt for dessert. Make a quick fresh fruit cobbler by layering fruit and then topping with crushed lemon or vanilla wafers and a touch of powdered sugar. . For a snack, pair high fiber crackers along with hummus, guacamole, peanut butter or vegetarian bean dip. Zap a packet or cup of oatmeal.

There are so many choices on the aisles of our stores. And while eating at home, don’t forget home food safety. There are a lot of great tips available at www.homefoodsafety.org .

page 10

achieve magazine

wellness vegetarian life: surviving the holidays as a vegetarian Article by Kristen Boyle, MS

The holidays can be rough for anyone on a diet, but it may be even harder when you’re on a self-imposed vegetarian or vegan diet, especially for those just starting out. Holidays are a busy time and our schedules are always off, making it hard to stick to our normal routine. There are lots of gatherings with coworkers, friends and family that may not always be vegetarian friendly.

The key is to prepare for these events, but also to enjoy them.

Work Luncheons. When attending work luncheons or daytime gatherings, check to see if there are vegetarian-friendly options on the menu beforehand, or perhaps suggest some during the planning process. I’ve found that when vegetarian options are presented a lot of people will choose to eat them, but would not think to suggest them themselves. If the gathering is at a restaurant, perhaps suggest one that you know has some vegetarian options. If this isn’t possible, simply bring a snack or maybe something to share. Otherwise, eat beforehand.

Night Life. Evening gatherings can be a bit easier if dinner is not involved.

Oftentimes, just drinks and hors d’ouvres are served and, generally, you can find a few vegetarian options among them. Being vegan is a bit harder, but offering to bring a dish of your own to share is sometimes helpful, otherwise fill up beforehand.

Family Dinners. Homemade dinners with the family can be a bit trickier.

Sometimes family members don’t understand why you’re vegetarian or what that means, exactly. If you’re not eating what everyone else is eating, you’ll undoubtedly get well-meaning questions from Grandma. Simply do your best to answer them with patience. As for food choices, if you’re an ovo-lacto-vegetarian most of the menu may be fine to eat, except for the main course of meat. Just be aware that a lot of ‘vegetarian’ items may be made with chicken stock, bacon fat or any number of non-vegetarian items. The best way to avoid any mix-ups is to get in the kitchen early and ask to reserve some of the green beans or potatoes before the animal products go in. This is also a good idea for the vegans who’d prefer their corn without butter. In general, this approach may be the easiest because once you sit down to eat, most people won’t even notice that you don’t have meat on your plate.

If these options are not feasible, simply bring a meal for yourself that you prepared beforehand. A word to the wise: bring extra. Family members will undoubtedly be curious and you may end up with nothing left to eat because everyone wants to try your funky dish.

Making it Work. Hopefully, with these suggestions, your holiday season can be both enjoyable and healthy and good for the environment, too! Remember, you should be enjoying the time you spend with friends and family. You shouldn’t feel miserable because you’re depriving yourself, particularly if this is your first vegetarian holiday. If you really feel the need to enjoy some of Grandma’s special dish, don’t beat yourself up over it! In the grand scheme of things, it’s much better to be a happy and healthy 98% vegetarian, rather than a gloomy 100% vegetarian.

fall ‘11

page 11

wellness

The Captain Christopher Cash Memorial Foundation of NC, Inc.

Sunday, December 4, 2011 - 1-3pm - Town Commons, Greenville, NC 11am-12:30pm Registration • 1pm Start • Awards / Refreshments The Reindeer Dash for Cash is a fund-raiser for the Capt. Christopher Cash Memorial Foundation of NC, Inc. All proceeds are awarded as college scholarships in his memory.

During his lifetime, he was committed to helping others: his family and friends, his co-workers, his community, and his country. His memory remains ever present in the hearts and minds of those he touched and inspired with his care and generosity. It is his legacy of giving to others that we strive to carry on in honor of his memory.

AWARDS & POST RACE FOOD • Cash awards for the top three male/female 10 Miler overall finishers.

• Unique awards for the top three male/female in each age group.

• Unique finisher medal, race t-shirt and post race food for all participants.

Capt. Christopher S. Cash, Sr. October 2, 1967 June 24, 2004

DISTANCE & COURSE — Flat & Fast USATF certified 10 Miler and 5k EVENT RECORDS 10 Miler (Male) Julius Kogo 49:55 (‘09) / (Female) Helen Jemutai 56:59 (‘09) 5k (Male) Blake Roberson 16:23 (‘07) / (Female) Christine Reaser 19:29 (‘06) WANT TO RUN FOR FREE? — Raise $150 by Nov. 1 and Run for Free! Visit reindeerdashforcash.org for details!

For information, registration or donation: Dawn Cash-Salau 252.531.4241 or dawn@reindeerdashforcash.org • www.ReindeerDashForCash.org To donate by check mail to CPT Cash Foundation of NC, 508 Holland Mill Lane, Stella, NC 28582 or by credit card at www.reindeerdashforcash.org.

page 12

achieve magazine

wellness corporate wellness: your employees may be present but are they fully productive?

Article from www.fitcommerce.com / Sources: American College of Occupational and Environmental Medicine; Alere; Integrated Benefits Institute; National Pharmaceutical Council

Absenteeism in the workplace is costly, but it is also readily more visible and measurable. Another workplace phenomenon is both costly and hidden, that of presenteeism — the workers are there but they’re only functioning at a fraction of their capability.

There is no malice in this situation, it’s just that workers are physically unable to perform at their top level due to insidious health conditions. Depression, anxiety and obesity, and their effects on worker productivity, are the two most prevalent conditions that appear on the expert lists are driving up employment costs.

According to a multi-year study published in the Journal of Occupational and Environmental Medicine, that of ten organizations employing more than 150,000 workers, indicates that employers who focus solely on medical and pharmacy costs in creating employee health strategies may miss the boat on health conditions that most impact the productivity.

Loeppke, MD, MPH, executive vice president for Alere.

“Employers need to move beyond solutions that focus only on specific medical conditions and toward the development of integrated personal health support strategies that deal with multiple health conditions and health risks by focusing on the whole person as well as the whole population,” said Thomas Parry, PhD, president of the Integrated Benefits Institute. “This is especially important if American business is to remain competitive in the midst of a dire global economy.”

Other highlights of the study: Health-related productivity costs are significantly greater than medical and pharmacy costs alone. On average, every $1 of medical and pharmacy costs is matched to $2.3 of health-related productivity costs — and that figure is much greater for some conditions.

Co-morbidities — employees with multiple chronic health conditions — drive the largest effects on productivity loss. The study calls for further research to better evaluate the impacts of co-morbidities by conditions and combinations of conditions.

The impact of poor health on productivity impacts all levels of an enterprise.

Executives/managers seem to suffer high presenteeism productivity-loss related to specific health conditions along with those in non-managerial jobs.

Presenteeism is More of a Drain than Absenteeism The study closely examined the effects of presenteeism, concluding that impaired employee-performance typically creates a greater drain on company productivity than employee absence — a finding which may come as a surprise to some employers. The study also found that when considering medical and drug costs alone, the top 5 conditions driving costs are: • Cancer (other than skin cancer) • Back/neck pain • Coronary heart disease • Chronic pain • High cholesterol But, when health-related productivity declines are measured along with medical and pharmacy costs, the top five chronic health conditions driving these overall health costs shift significantly, to: • Depression • Obesity • Arthritis • Back/neck pain • Anxiety The study suggests that many employers may miss an opportunity to improve productivity and their bottom-line results by failing to recognize and to prioritize these health conditions when they develop integrated employeehealth strategies and related interventions.

The study, coordinated by the American College of Occupational and Environmental Medicine, the Integrated Benefits Institute, and Alere is one of the largest of its kind to date.

“The wake-up call for U.S. employers is that simply looking at the costs of specific medical conditions by adding up medical and pharmacy claims costs alone won’t give a true picture of the full impact of poor health on the much greater costs of lost productivity in the workforce,” said Ronald

fall ‘11

page 13

wellness massage: fortunate forearms Article by Rosalie Jacobi Hutchens, BFA, LMBT, NC License #5792 Touch Matters Therapeutic Massage & Bodywork touchmatters1@suddenlink.net / www.touchmattersofgreenville.com / www.hhpofenc.com / (252) 717-0012

Those moments in a massage session when the therapist works on my forearms and hands can feel like magic.

While nothing replaces having a licensed massage and bodywork therapist give skilled, professional touch to the upper limbs, here is some practical advice for giving your self a treatment for the forearms. But first…

…A bit of anatomy Some of the muscles involved in movement of the hand are actually located in the forearm. Meet the flexors, extensors, pronators, and supinators.

Flexors/extensors The wrist flexors are the muscles on the inside (non-hairy side) of the forearm and the extensors are on the outside (hairy side). To feel these working, grab as much of the middle of your forearm as you can with the opposite hand, and move your wrist up and down. For most people, the flexors are stronger and tighter than the extensors and can use some release.

Pronators/supinators The pronators rotate the forearm so that the palm faces downward and the

supinators rotate the forearm upward. To isolate the pronators of the left forearm from the shoulder rotators, tuck your left elbow tightly at your side, and move your forearm so that your palm faces downward. The supinator will turn the palm back to face upward. Repetitive twisting movements can fatigue these muscles, especially the pronators.

The hand – see a pro When it comes to massaging the hand itself, truthfully I find self-massage of the hand less than satisfactory. I rely on my monthly massage therapy appointment for this work, so let’s concentrate this mini-session on the forearms.

First, cross fiber Cross fiber friction is an oil-less, non-gliding stroke used to prevent or release adhesions. Try this on your left forearm. In a seated comfortable position, rest your right forearm across your abdomen. Rest your left forearm in the V formed by your right thumb and forefinger. Grip firmly. Rotate forearm slowly in both directions for a minute or so. Repeat at finger-width intervals.

Be stretched and be strong Forearm flexors often need stretching, while extensors need strengthening.

Strong forearm extensors as well as finger abductors (the finger spreaders) can help reduce tension and increase stability. To affect both, hold out your arm with your hand up (as if to stop traffic) and fingers separated at maximum width. Feel the bulked up muscles on top of the forearm, and the lengthened and stretched flexors on the bottom. Hold for two seconds, release, and repeat 10-15 times. For added stretch, gently pull the extended fingers toward you.

Use your ulna The ulna bone on the little finger side of your forearm makes a great massage tool. Glide your right ulna slowly down from the elbow crease to the wrist.

Only go to the depth that feels right. Repeat several times. You may want to use a few drops of oil or lotion.

A great finish Finish your massage with some long gliding strokes from the wrist all the way up the arm to the shoulder. Gently shake out the arm and repeat on other side.

Lastly, see your massage and bodywork therapist when a professional’s touch is called for. Increased circulation, relief of muscle tension, and improved flexibility will help keep the forearm tissues, and the rest of the body, healthy and pliable.

page 14

achieve magazine

fitness group fitness: zumba—it’s a party!

Article by Missy Jacobson, Coordinator of Exercise Programming at ViQuest Center

Have you caught it? Zumba fever, that is. If you haven’t, you better jump on the party train! Have you seen it in the gym or on TV? Zumba is the fitness craze taking the world by storm. Created by Beto Perez, Zumba is taught to nearly 7 million people in 60,000 locations in 105 countries worldwide. It’s formed a cult following with DVDs, a website, clothing, and a magazine.

From Basic to Advanced/Master classes, now Zumbatonic exits for kids and Zumba Gold for seniors…coming soon AquaZumba. It’s everywhere!

Instead of sweatin’ it out on a treadmill or bike, people into fitness are toning and firming to the beat of Latin dance music in a choreographed dance routine called Zumba. What is Zumba? It’s a way to exercise and sweat while doing a lively, upbeat Latin dance routine — and many people swear by the results. What are the benefits of Zumba?

The biggest benefit of Zumba is that it is fun and upbeat! Two of the most common reasons most people quit exercising is lack of time and boredom.

Zumba answers both of these reasons to quit by allowing anyone who does it to work total body in a limited amount of time and have fun. It’s exercise without feeling like exercising; therefore, more people than ever are catching the craze and actually maintaining the routine of exercising by Zumba dancing. Many people who participate become addicted to the upbeat music and the social atmosphere – it makes time pass quicker. Therefore people stick with the program and often see results. It’s often a party!

Also, Zumba is a total body workout. When lifting weights or doing cardio, you’re focusing on a single body part such as chest or back and mostly lower body when performing cardio. Zumba provides a total body toning workout with cardio benefits from dancing and laughing! It’s a way to get toned, benefit heart and lungs, burn calories and have fun all at the same time!

Since Zumba has so many different body movements, it’s a way of relieving stress and working abdominals or core muscles. Endorphins are released when performing the moves and enjoying the music — relieving stress which has been said to better then therapy. Dancing with contracted abdominals and firm pelvic muscles will make the core more functional and potentially decrease low back pain.

Finally, Zumba incorporates both fast and slow pace dance moves simulating interval training with varied intensity. This type of training has been shown to burn a great deal of calories. What a benefit!

So, if you haven’t tried Zumba, go for it! The reasons to participate are many, and the excuses are few. Join a Zumba party……Zumba Goes Pink Under the Stars on Friday night, October 7th at the ViQuest Center from 8pm until midnight. This is a charity event for Breast Cancer and will be held outside with the best instructors in Greenville. Call for additional information (847-4514 or 847-8519). Join the party at ViQuest!

Market your business with the right group.

Impressions Group specializes in corporate and health care marketing, advertising and public relations.

We’re a full service agency with more than 25 years experience marketing business-to-business and business-to-consumer.

Our group can help you reach new consumers looking for your services and products.

Let us help your business grow.

Serving Greenville and Eastern North Carolina Since 1996

PO Box 2627, Greenville, NC 27836 • 252-355.8345 ImpressionsGroupLLC.com • Impressions-Magazine.com Impressions-Bride.com

fall ‘11

page 15

fitness the basics: general exercise guidelines for beginners & intermediate level participants Just getting started with an exercise program? Find below an outline for generally recommended guidelines for any age or sex. The health related benefits to a regular exercise program include: reduced risk for heart disease and chronic disease, lower blood pressure, lower cholesterol, decreased body fat, more energy and vitality, improved emotional health, decreased risk of musculoskeletal injury and an overall improved quality of life regardless of circumstances.

• always consult with your physician before beginning any exercise program.

• start slowly and increase intensity and duration as you become more physically fit.

two components to exercise Cardiovascular Conditioning Activities that involve sustained rhythmic movements that elevate and maintain an elevated heart rate to 60% to 80% of your predicted maximum heart rate (see chart for calculating) and cause you to breathe harder and cause your heart and lungs to work harder carrying blood and oxygen to the muscles involved. Duration should be 20-60 minutes. Examples of cardiovascular exercise are walking, running, swimming, cycling, hiking, cross country skiing and group cardiovascular classes.

Strength Training Resistance training using free-weights or machines that incorporate training all of your major muscles groups (approx. 12-15 exercises). Resistance training should train your major muscle groups throughout a full range of motion, should push you to a level of muscle failure or fatigue within 12-15 reps. Increase in resistance should be gradual and only after you can perform 12-15 reps in good form and are reaching a point of fatigue.

Include some stretching with workouts and remember to warm-up and cool down before and after exercise. Drink plenty of water before, during and after exercise.

calculate your exercise heart rate range Estimate your maximum heart rate.

Take 220 - age = ____ (this is your maximum); (standard deviation for this equation is 10-12 beats per minute) Determine your lower-limit exercise heart rate by multiplying your maximum heart rate by 0.6 Determine your upper-limit exercise rate heart by multiplying your maximum heart rate by 0.8

personal training: what is crossfit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. The type of fitness necessary to survive and thrive in the most extreme pursuits and professions is the same kind of fitness that is needed by everyday people to live healthier, more productive lives in an ever changing environment. Whether you are dead lifting 600 pounds, climbing a ladder, engaging in hand to hand combat, or carrying a child in your arms — you are engaging in functional movements.

CrossFit delivers a fitness that is, by design, broad, general, and inclusive.

Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. CrossFit is also infinitely scalable — from the most de-conditioned beginners all the way to elite athletes.

CrossFit training seeks to restore the strength, speed, and power, among other things, which used to be necessary to survive and thrive; by doing so, we become healthier and more productive, increasing our quality of life. Functional movements are by their very nature unavoidable — pushing, lifting, pulling, squatting, jumping, running, climbing and throwing to name a few.

Have you ever wondered why gymnasts are so strong at their own body weight? Why special operations soldiers can accomplish amazing feats of strength and endurance? These individuals perform functional training that is, by its very design, not specialized too heavily in any one area or segmented in ways that don’t mimic daily life.

Coach Greg Glassman, creator of CrossFit, defines fitness as a balance of 10 physical capacities, originally outlined by Jim Cawley, without a serious deficiency in any one -Cardiovascular/respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination. The guy with the 1000 pound dead lift very likely cannot run a mile without stopping; by the same token, a highly specialized marathoner may not be able to dead lift her own bodyweight – both serious deficiencies. This means that if you practice functional training – pushups, pull-ups, running, jumping, squatting, functional compound lifting (snatches, cleans, etc..), kettlebell swings, medicine ball tosses and many others – you will become a human being who is fit for almost any situation but the absolute best at none.

For 99% of the human race, including soldiers, police, firefighters, athletes, businessmen, children and housewives – this is the type of fitness you want to cultivate. Why de-specialize? Because for 99% of us, as Coach Glassman puts so well “you don’t know when game day is”. We don’t know what life is going to throw at us day to day – whether you are fighting on the front lines and have to pull a comrade to safety, running to catch the bus, or picking up your grandchildren on the playground.

While machines, pin equipment, and cable crossovers may be right for body builders and highly specialized athletes, they cannot prepare you for the kind of fitness that life demands of us. Be an excellent generalist – be fit and be ready. For more information check out CrossFit.com.

Your exercise heart rate range is between your upper and lower limits.

page 16

achieve magazine

fitness sports med: 10 fitness do’s & don’ts

yoga vs pilates: which is for you?

Article by www.EatBetterAmerica.com from www.active.com

Article by Melissa Eisler from www.active.com

Recently, the American Council on Exercise (ACE) surveyed 3,000 fitness professionals to identify the most common—and perhaps the most costly— fitness mistakes based on what they see at the gym everyday. Here’s what you need to know so you don’t make those common mistakes and so you can get the most out of your exercise routine while keeping safety first.

Yoga and pilates are often thrown in the same category. True, they are similar, but they have some major differences that many people don’t recognize. The first thing to keep in mind is that there are many different forms of yoga and pilates, which makes determining the distinctions between them a tough assignment. But let’s give it a try by exploring some of the differences.

Hot Habits

Difference No. 1: Origin

Incorporate these into your workout to boost safety and fitness: Warm Up. People tend to shrug off this prelude to exercise, either giving it minimal time or bypassing it altogether. But like cold dough, cold muscles won’t be as pliable to work with (without risking tears) as warmed ones. Try gentle movements, like walking, to prepare your muscles before leaping into a more rigorous workout.

Stretch More. “Stretching seems to be a ‘lost art,’ but it can improve range of motion and flexibility, and reduce the risk of muscle tightness and strain,” says Debi Pillarella, MEd, a certified personal trainer and a national fitness spokesperson for ACE. Get the most from your stretch right after your workout, while your muscles are still warm.

Bring a Bottle. Always bring a bottle of water with you to the gym and drink from it regularly — before you feel thirsty. “Thirst is a signal that you’re already on your way to dehydration,” says Pillarella.

Find “Just Right.” Many people either work out too intensely, risking injury, or not intensely enough. Ask your gym’s fitness advisor to help determine workout goals that are right for you based on your age and fitness level.

Risky Routines Avoid doing these and improve your workout IQ. Lifting Too Much. Talk to your fitness advisor to ensure you’re lifting weights that are appropriate for you—otherwise you could injure your muscles. If you feel you’re ready to challenge yourself, add weights gradually and be sure to always listen to your body. “Lifting to the point of ‘tingle’ or fatigue is fine,” says Pillarella, “but be wary of lifting to the point of ‘failure’ or muscle exhaustion.”

The Machine Lean. Stair-climbers, elliptical machines, cross trainers, and treadmills may seem like equipment made to lean on, but this may put undue stress on the wrists and back. Monitor your posture during exercise for the most effective results.

Jerking Around. If a free weight is so heavy that you must “jerk” it up to get it to move, you’re probably straining your muscles as well, which may mean you’re courting injury. Find a weight you can control with a smooth lift.

This goes for weights on machines as well.

Going Nuts With Food and Drink. If your workout lasts less than two hours, you shouldn’t need energy bars or sports drinks to fuel your workout.

And here’s the surprise: “Some bars are high in calories,” says Pillarella, “so always check labels to make the best selections.”

fall ‘11

The practice of yoga originated in India more than 5,000 years ago. It has evolved over the centuries and cultures into many different types of yoga: Ashtanga, Kripalu, Bikram and Vineyasa, to name just a few. Pilates is a much younger practice, beginning in the mid-20th century by an athlete named Joseph Pilates. He created exercises as a form of rehabilitation and strengthening. But dance is what made pilates really popular. Dancers around the world began modifying and utilizing the practice to help them become stronger in their training and performance.

Difference No. 2: Mind & Body…and Spirit Both practices bring an understanding that mind and body are connected.

Yoga adds an additional element—the spirit. Exploring spirituality is a huge part of yoga , especially through meditation. While pilates focuses on creating an understanding that the mind and body are connected and how this can help in everyday life, yoga focuses on the mind/body/spirit connection.

Difference No. 3: The Class Many yoga classes are flexible in routine. Postures, sequences and variations can be combined into tens of thousands of routines to create a class. So it will be up to the style of yoga you practice and the teacher guiding you to decide what’s on the agenda. There are some styles of yoga that have more of a set plan, such as Ashtanga and Bikram. Another element often, but not always, brought into yoga is meditation. Many classes chant or meditate to bring in focus and dedication at the start and seal in and appreciate benefits at the end.

Pilates classes are a bit more structured. You will more likely know what to expect when you walk into the door of a pilates class than in a yoga class.

Difference No. 4: The Workout In both, you will gain strength and flexibility. Pilates offer a total body workout but focus on aligning the spine and core strengthening. Exercises done in pilates normally involve regimented movements. Some use machines to gain strength, while others use the mat and body resistance to build results.

In yoga, you’ll work out every muscle in your body equally. Each posture is accompanied by a counter-posture to create balance in the body. Corestrength is definitely an important yoga element, but it’s not the entire focus.

Difference No. 5: Breathing Techniques Breathing and concentration techniques are important to both practices.

Yoga uses breath work on a very deep level, the practice is called the ujjayi breath, where yogis breathe in and out through the nose, matching deep breaths with movements and postures. In yoga, there are segments on breath work, pranayama. In Pilates, inhale through nose and exhale through mouth.

Which Is for You? If you’re looking for a spiritual practice which manages stress, yoga may be for you. If your priority is back and core, pilates may be a better fit. Don’t know where to start, try both. That’s the only way to really know which practice you will enjoy and benefit from most. Namaste.

page 17

fitness active adult: it’s true — exercise reverses aging in muscles!

Article by Alex Kostich from Active.com.

Not only does exercise make most people feel better, perform physical tasks better and reduce the risk of disability due to arthritis, it now appears that exercise — specifically, resistance training — actually rejuvenates muscle tissue in healthy senior citizens.

Several studies have suggested that dysfunction of mitochondria — the “powerhouse” of the cell — is involved in the loss of muscle mass and functional impairment commonly seen in older people. Studies have shown that in older adults, there is a decline in mitochondrial function with age. To understand this decline better and to determine what effect exercise may have on that decline, Simon Melov, PhD, and Mark Tarnopolsky, MD, PhD, of McMaster University Medical Center in Hamilton, Ontario, led a team to analyze gene expression involved in age-related mitochondrial function.

A group of 25 healthy older men and women (average age of 70 years) had muscle tissue samples taken and compared to the gene profile from muscle samples taken from 26 younger healthy men and women (average age 21 years). Fourteen of the older adults completed six months of twice-weekly resistance training and the results were then compared to the younger adults.

The older adults were relatively active (golfing, walking, gardening, tennis,

The resistance training was done on standard gym equipment. The twice-weekly sessions ran an hour in length and involved 30 contractions of each muscle group involved. Strength was tested based on knee extension. Tissue samples were taken from thigh muscles.

Dr. Tarnopolsky and others have shown that mitochondrial dysfunction is associated with the aging process, and results in the current study showed that mitochondrial dysfunction was the most common “theme” to emerge from the gene expression profile.

Exercise resulted in a reversal of the genetic profile back to levels similar to those seen in the younger adults. Furthermore, the resistance training increased the older group’s muscle strength. Before exercise training, the older adults were 59% weaker than the younger adults; but after training, the strength of the older adults improved by about 50%, such that they were only 38% weaker than the young adults.

Word of Mouth Painting

“We were very surprised by the results of the study,” said Melov. “We expected to see gene expressions that stayed fairly steady in the older adults.

The fact that their ‘genetic fingerprints’ so dramatically reversed course gives credence to the value of exercise, not only as a means of improving health, but of reversing the aging process itself, which is an additional incentive to exercise as you get older.”

Painting, Flooring, Wood-Rot, Pressure Washing & More!

In a four-month follow-up after the study was complete, Tarnopolsky said most of the older adults were no longer doing formal exercise in a gym, but most were doing resistance exercises at home, lifting soup cans or using elastic bands. “They were still as strong, they still had the same muscle mass,” said Tarnopolsky. “This shows that it’s never too late to start exercising and that you don’t have to spend your life pumping iron in a gym to reap benefits.”

Heath Boyer 252.341.3423 Call today for a free quote!

page 18

cycling three or more times weekly but not competitive athletes) and healthy; the younger adults were relatively inactive or participated in modest recreational activities, and none were athletes. These inclusion criteria allowed investigators to study the effect of aging with subjects selected to be matched for activity level and not merely the effect of inactivity. None took medication or had diseases that could alter mitochondrial function.

This study gives people one more reason to get physically active. Not only will it help attain or maintain a healthy weight and reduce the risk of disability due to arthritis, this study now shows that it may actually reverse the biologic aging that takes place in muscle cells. “The proven, long-lasting benefits of exercise for people with arthritis are clear,” said Patience White, MD, chief public health officer, Arthritis Foundation. “These study results further emphasize the importance of leading an active lifestyle.”

“It’s particularly rewarding to be able to scientifically validate something practical that people can do now to improve their health and the quality of their lives, as well as knowing that they are doing something which is actually reversing aspects of the aging process, said Melov.”

Future studies are being designed to determine if resistance training has any genetic impact on other types of human tissue, such as those that comprise organs. Researchers also want to determine whether endurance training (walking, cycling) impacts mitochondrial function and the aging process.

achieve magazine

fitness running: breathing tips for new runners Article by By Thad McLaurin For Active.com

Are you a new runner? Are your legs fine, but you just can’t seem to control your breathing? Are you frustrated by experienced runners who appear to run with little effort and unlabored breathing that seems as if they were standing still? You’re not alone. Most new runners experience this frustration.

Your body needs a good deep inhalation to get oxygen deep into the lungs, where it can be transpired from the alveoli to the bloodstream. Better oxygenated blood means more oxygen to the muscle where it’s used to make energy.

More energy — more endurance. Breathing rapidly doesn’t mean you’re getting the needed oxygen, because rapid breathing often means shallow breathing.

So how do you get control and unlock your lungs, so breathing doesn’t seem labored? It takes practice. Breathing is such a natural thing that it feels quite unnatural to think about your breathing. But, spending a few runs focused on your breathing can ensure more enjoyable and relaxing runs.

A good breathing training technique for beginners to try starts with a walk.

Take a one-minute walk. Focus on slow deep breathing. Concentrate on expanding your belly as you breathe. Maintain an even breathing pattern during the walk. Pay attention to your stride. It’s likely you’re taking multiple strides during each inhale and each exhale. A good exhale will clear the lungs of CO2 making room for more oxygen. Focus on good posture. Head up, relaxed shoulders. Slumped posture can decrease lung capacity! Pick up the pace for a one-

A Multi-Disciplinary Approach to

minute brisk walk. Maintain deep even breathing. It may take a concentration to keep your breathing from increasing, but you’ll be surprised how easily you can control it by just paying attention. Pick up the pace for a one-minute slow jog. Keep the same breathing. This may be a more challenging, but you can do it. Pay attention to the number of strides your taking with each inhale and exhale. (To count a stride, count each time your right foot hits the ground.)

Finally, pick up the pace to a one-minute run. Keep the same even breathing.

Note the number of strides for inhales and exhales. They may not be the same.

The first times you try this, you may find it challenging. Keep practicing.

When you’re ready for a “real run” begin running at a slow pace. Focus on belly breathing as you take in a deep breath. Release this breath with a good exhale.

To make this easier, try inhaling over three strides and exhaling over three strides, a complete breathing cycle six strides. Depending on stride, your inhale may take two to four strides and exhale may take two to four strides (inhale and exhale count doesn’t have to be equal). A good long exhale will clear the lungs of CO2 making room for more O2 . If associating breathing with stride doesn't work, try counting — one, two, three, inhale; one, two, three, exhale. With practice, it’ll become second nature. You’ll no longer need to count.

The goal is to control breathing — breathing from your diaphragm or “belly breathing.” This can prevent side stitches. Belly breathing gets more oxygen to the blood stream, increases lung capacity and endurance. Once breathing is under control, you’ll have more enjoyable runs. You’ll be able to focus on increasing speed and/or distance. If you continue having tight lungs and feel unable to get enough air, consult your doctor. It may be sports-induced asthma.

ManagingPain

Pain is complex and affects people in different ways. Each individual pain experience is unique.

At Eastern Carolina Pain Consultants, we believe everyone deserves a life free from the suffering of chronic pain. Our multi-disciplinary team of board certified medical professionals is trained to treat and manage pain. We’re one of eastern NC’s most advanced pain management practices with a history of superior care. If you are suffering from chronic pain, our multi-disciplinary medical team can help.

We treat all types of pain including: spinal, neuropathic, arthropathy, complex regional, myofascial, post-traumatic, and cancer.

Lynn Johnson, MD Raymond Minard, MD Melany Furimsky, DO Christopher Grubb, MD Juan B. Firnhaber, MD Margaret Dudley, RN, MSN, ANP-BC

fall ‘11

Administrative Office: 2430 Emerald Place, Suite 201, Greenville Clinical Office: 2010-B West Arlington Boulevard, Greenville, NC 27834 For information or patient appointments, please call 252.561.8218.

page 19

oct-december 2011 Runs, Walks, Races, Events, etc.

Oct 1

Road Warrior 5k Chocwinity, NC contact: ecrun.org

Oct 8 Good Samaritan Run Greenville, NC contact: runtheeast.com Oct 8 Edenton Peanut Festival 5K Edenton, NC contact: runtheeast.com Oct 8 Garris Chapel Run for Christ LaGrange, NC contact: runtheeast.com Oct 15 1st Halloween Hustle 5k Greenville, NC contact: ecrun.org Oct 15 Emerald Isle Triathlon Emerald Isle, NC contact: runtheeast.com Oct 16 Bulldog Run 5k & 1 mile Greenville, NC contact: PCC Alumni Association (see ad at left) Oct 22 Smoke on the Water Races: End Polio 10k & 5k Washington, NC contact: ecrun.org Oct 23 3rd Annual Leo Jenkins Cancer Center Pink Ribbon Road Race Greenville, NC contact ecrun.org Oct 30 The Monster Dash 8K & Fun Run Greenville, NC contact: runtheeast.com Nov 5 Darleen's Flamingo 5K Belhaven, NC contact: runtheeast.com Nov 6 2nd Annual Boy's and Girls Club "Run for the Kids" 5k Greenville, NC contact ecrun.org Nov 12 Picasso Run 10K/5K Roanoke Rapids, NC contact: runtheeast.com Nov 19 Nash Street Mile 10K/5 K Wilson, NC contact: runtheeast.com Nov 19 Goose Creek Trail Races Washington, NC contact: runtheeast.com Nov 24 Twin Rivers Turkey Trot New Bern, NC contact: runtheeast.com Nov 24 YMCA Turkey Trot Goldsboro, NC contact: runtheeast.com Dec 4 Reindeer Dash for Cash Greenville, NC (see ad page 12) contact: 252.531.4241 www.ReindeerDashForCash.org

____________________________________________ Visit the following sites for additional information: active.com, runtheeast.com, runnc.com, ecrr.us, ecrun.org and ncroadrunners.org To submit items for the Achieve calendar, email: Kathryn@ImpressionsGroupLLC.com page 20

achieve magazine

Proudly Offering RapidArc Revolutionary 2 Minute Cancer Treatment TM

Carolina Radiation Medicine / 21st Century Oncology is the area’s first and only radiation oncology center to offer Varian’s RapidArc state-of-the art radiation technology. This breakthrough treatment delivers powerful, precise tumor-destroying radiation in a painless treatment that takes less than two minutes.

RapidArc delivers a complete intensity-modulated radiation therapy (IMRT) treatment with one rotation of the machine. This unique therapy enables our physicians to deliver more precise IMRT up to eight times faster than conventional or helical IMRT (tomotherapy). RapidArc delivers its dose all at once, rather than slice by slice, with no compromise in precision for a faster, more comfortable session.

Carolina Radiation Medicine / 21st Century Oncology features board certified attending physicians with decades of experience providing nationally-accredited state-of-the-art cancer services, including: peerreviewed multidisciplinary care, patient navigation, CT scan-based image-guided radiation therapy (IGRT), intensity-modulated radiation therapy (IMRT), cranial and body radiosurgery, Gamma Knife radiosurgery, prostate seed brachytherapy, high dose rate brachytherapy, partial breast radiation and expert second opinions. We combine leading edge technology with home town personalized care. For information or appointments, call (252) 329-0025.

Ron R. Allison, MD Medical Director Board Certified Radiation Oncologist

Cynthia A. Ballenger, MD Board Certified Radiation Oncologist

Andrej V. Hnatov, MD Board Certified Radiation Oncologist

801 WH Smith Boulevard Greenville, NC 27834 CarolinaRadiationMedicine.com

(252) 329-0025 toll free (888) 871-0025 Nationally Accredited by the

Copyright © 2011 Varian Medical Systems, Inc. All rights reserved.