summer‘11
what’s inside: health: men men’’s, s,women women’’ss && kid kid’s health • eye eye health health heart heart health health •• booking some downtime 3 smart, simple ways to reduce your cancer risk
wellness: nutrition • mind + body • massage •• corporate corporate wellness wellness
fitness: personal training • active adult • cycling • running swimming • 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. 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.
table of
contents
health 2 men’s health: 6 anti-aging steps women’s health: laugh for the health of it 3 kids’ health: 10 home skin remedies 4 hair health: summer hair care tips 5 heart health: the lowdown on cholesterol — good vs. bad
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 — September 1, 2011
14 massage: the ankle bone’s connected to the...
15 green living: is organic produce really better?
16 mind + body: pilates — a mind + body exercise
17 sleep: how to get better sleep
6 3 Smart, Simple Ways to Reduce Your Cancer Risk
fitness
8 booking some downtime:
18 the basics:
run! 26.2 stories of blisters and bliss by dean karnazes
9 eye health: macular degeneration — an age-related eye disease
general exercise guidelines
cycling: 3 exercises to help align your spine
19 sports med: be smart & safe in the summer sun
For more information, contact:
wellness
20 active adult: intro to swimming
10 nutrition: emergency preparedness
21 running: 8 answers to 5k questions
11 peak perfection: can, freeze and store
22 kayaking: i’m ready...how do i begin?
summer garden harvests! Post Office Box 2627 Greenville, NC 27836 252.355.8345 252.355.4224 FAX www.ImpressionsGroupLLC.com kathryn@ImpressionsGroupLLC.com © 2011
summer ‘11
12 fiscal fitness: don’t overload your portfolio
23 personal training: do exercise in the summer heat—but don’t dehydrate
with company stock
13 corporate wellness: 6 signs your management style is toxic
24 event calendar (july - september 2011)
Impressions Group, LLC
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health men’s health: 6 anti-aging steps
exercise that slows declines in muscle mass, bone density, and strength that were once considered inevitable consequences of aging,” says Pete McCall, MS, an exercise physiologist with the American Council on Exercise.
Article by Jan Sheehan from everydayhealth.com and reviewed by Kevin Hwang, MD, MPH
Anti-Aging Strategy #4: Drink moderately and don’t smoke. More than two alcoholic drinks per day can damage your liver over time and cause other potentially fatal health problems. Smoking drastically increases the risk of lung cancer and heart disease. But smokers who quit — no matter what age — can add years to their life. According to the American Lung Association, smokers who quit before age 35 have a life expectancy similar to people who have never smoked. Even quitting after age 65 will add several years to your life.
Although aging is inevitable, feeling older doesn’t have to be. Anti-aging strategies can hold back the hands of time and improve health and longevity. “Only about 25% of what determines longevity is in a man’s genes,” says Stephan Quentzel, MD, a family physician, psychiatrist and assistant professor of medicine at Albert Einstein College of Medicine in New York City. That means the rest is up to you. Healthy choices can add years to your life. Here’s what all men need to know to promote longevity to live to a ripe, old age. The average life expectancy in the United States for men is 77.8 years. Women outlive men by 5 years, possibly because potentially fatal conditions such as heart disease and cancer are more common in men, according to National Institute on Aging (NIA), part of the National Institutes of Health. Estrogen protects women from heart disease until after menopause. It’s unknown why cancer rates are higher in men. Preventive healthcare may play a role: Women are twice as likely as men to see a doctor for regular checkups and screenings. The good news is that it’s possible to beat the longevity odds. A 2006 NIAsponsored study of longevity concluded that men with healthy habits and no risk factors had a 69% chance of living to age 85. Factors found to negatively affect longevity included smoking, excessive alcohol consumption, being overweight, high blood pressure, elevated blood sugar, and poor physical fitness (measured by grip strength). Men with all of these risk factors had less than a 25% chance of living to age 85. Fortunately, risk factors can be improved! There is no scientific evidence that anti-aging supplements, such as growth hormone, DHEA (dehydroepiandrosterone), and testosterone, can improve longevity. On the other hand, lifestyle changes have proven longevity benefits. Here are six tried-and-true strategies for living longer: Anti-Aging Strategy #1: Maintain a healthy weight. Being overweight can take three years off your life, while obesity can slash seven years off your life. Additionally, a 2008 Kaiser Permanente study of 6,500 men and women found that those who accumulated lots of belly fat in their forties were almost three times more likely to develop dementia in their seventies. Anti-Aging Strategy #2: Watch your diet. Steer clear of fast food — it’s loaded with salt, which increases the risk of high blood pressure and heart disease. Some studies suggest that a healthy diet of 25-40% fewer calories than normal may help longevity, but the studies have only been conducted in animals. On the other hand, there’s plenty of solid research supporting the benefits of eating a balanced diet with five or more daily servings of fruits and vegetables. Anti-Aging Strategy #3: Exercise regularly. Aerobic workouts promote longevity by strengthening the heart and lungs. But don’t skimp on resistance workouts (with free weights or weight machines). “Resistance training is the only type of
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Anti-Aging Strategy #5: Manage stress. Chronic stress can lead to high blood pressure and heart attacks, as well as to decreased immunity. Try meditation, yoga, deep breathing or listening to music when you feel stress mounting. Anti-Aging Strategy #6: Get regular checkups and screenings. Seeing a doctor at least once a year and having the recommended screenings for your age can prevent minor health problems from developing into chronic or deadly diseases. Talk to your doctor about screening for colon cancer starting at age 50 (earlier if you have a family history) and for prostate cancer. It’s never too late to starting taking steps to fight the effects of aging. A healthy lifestyle is the critical factor in determining how your health will fare as years go by. By taking care of yourself, you can look forward to a long, healthy life.
women’s health: laugh for health of it Article by Madeline Vann, MPH from everydayhealth.com/reviewed by Christine Wilmsen Craig, MD
The benefits of a good laugh are wide-ranging and can include protection from emotional issues like depression and improving heart health. Benefits include: Mental health benefits. Although you probably can’t laugh off depression, one of the many benefits of laughter and a sense of humor is that they buffer you against the negatives of life that could lead to depression. Also, studies show that people who use humor to fight stress also feel less lonely and more positive. Physical benefits. Although we can’t yet say that a certain number of laughs every day will keep the doctor away, studies show that people who say they laugh a lot also tend to be in good health and generally feel well. Laughter is also one of the most commonly used complementary therapies among cancer patients, who find that one of the benefits is an improved quality of life. Heart health benefits. Laughter could be healthy for your heart, too. Some research shows that when you laugh, there is an increase in oxygen-rich blood flow in your body, possibly due to the release of endorphins, which create a chemical rush that counters negative feelings and stress. Activities that increase endorphins include a good workout and listening to music you love, and laughter deserves its place on the list with these other stress busters. If you’re facing tough times such as a tight budget, work or family stress, or an illness, it may help to learn techniques or try old stand-by recommendations: • Rent a funny movie, read a funny book, or watch a funny sitcom. • Spend time with an amusing buddy. • Go places that remind you of good times that previously made you laugh. • Practice laughter yoga. • Find a laughter group. There are over 6000 in the US alone! Who knew? • Have a “Woo-Hoo”! At 20 past each hour simply shout, “Woo-Hoo.”
achieve magazine
health kid’s health: 10 home skin remedies Article by Krisha McCoy, MS from everydayhealth.com / reviewed by Niya Jones, MD, MPH
Children can experience a variety of skin issues, from diaper rash and dry skin to sunburn, poison ivy, and bug bites. Fortunately, many of these can be treated with simple skin remedies, some you may already have in your home. Learn which remedies work best to help you care for and protect your child. Colloidal oatmeal. Colloidal oatmeal is ground up into a fine powder that “soothes inflamed skin,” says Andrea Cambio, MD, of Advanced Dermatology & Cosmetic Surgery in Cape Coral, Fla. “It can be used for some itchy conditions, like poison ivy and eczema.” Hydrocortisone cream. Over-the-counter hydrocortisone cream can be used for inflammatory skin conditions, Dr. Cambio says. Ask your pediatrician to make sure it’s safe to use, since it can make some skin conditions worse. Fragrance-free, hypoallergenic moisturizer. If your child’s skin is dry, a moisturizer that is fragrance-free and intended for sensitive skin will be among the best skin remedies in your arsenal. “Creams and ointments work better when the skin is very dry,” says Cambio. “Lotions tend to be lighter and better during warmer months.” Fragrance-free bath oil. Bath oils can counteract the drying effects of long baths, says Cambio. But be careful when using them: “It can cause the bathtub to become slippery, so I suggest putting it on after a bath or shower, to be safe.”
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Cool-mist humidifier. A humidifier is one of the best remedies for skin, since it can help add moisture to a room during dry winter months. “Moist skin is less likely to become itchy and sensitive,” says Cambio. Use a cool-mist humidifier, since hot-water vaporizers can cause serious burns. Clean and dry the humidifier daily to prevent contamination with bacteria or mold. Petroleum jelly. It can be used to help heal dry, chapped skin. “Petroleum jelly is considered an emollient,” says Cambio. “It helps to trap moisture in the skin, thus hydrating it.” Petroleum jelly also can help with diaper rash, since it can serve as a barrier between the diaper and the skin. Sunscreen. It is important to get kids in the habit of wearing sunscreen when they’re young because it prevents skin cancer and premature skin aging. Ice. “Ice is very good to help with the itch associated with many childhood rashes, including bug bites,” says Cambio, who recommends putting the ice in a zippered plastic bag. But “always check with your doctor if the rash is spreading or is accompanied by a fever.” Fragrance-free, hypoallergenic laundry detergent. For sensitive skin irritated by fragrances and chemicals, using a laundry detergent that is fragrance-free and hypoallergenic may help. Gentle soap. To reduce the risk of skin problems, children should use a soap that’s fragrance-free and doesn’t contain irritating ingredients. Relief doesn't have to be expensive. These easy and inexpensive remedies will work to soothe your child and keep skin healthy.
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health hair health: summer hair care tips Article adapted from renewsing.com courtesy of Douglas Blackwood of Salon 300 West / 252-757-3684
Well, it’s hot here in Greenville, and that means its time to mention some simple but always important summer hair care tips. It’s great to feel in the sun’s rays, and take in some vitamin D. For years everyone has known how to care for one’s skin in the summer, but not everyone pays attention to their hair! For beautiful hair all summer, remember these hair care tips!
Tip 1- Condition More! It’s important to use a top quality UV protection leave-in conditioner, and especially for those with colored hair. But it’s also important for those of us with natural hair. Using a good moisturizing conditioner helps a lot during the summer months. Once a week, or at the very minimum at least once this season, give yourself a good deep conditioning treatment. It’s the best!
Tip 2: Shampoo Less! Shampooing can be drying to hair, so skip a few days between shampoos to prevent your hair from losing its natural moisture. On those shampoo-free days, try a dry shampoo to keep hair looking good.
Tip 3-Cut Back on Non-Natural Hair Products Reduce or eliminate your use of hair products (sprays, mousse, etc.) that contain alcohol, which is very drying to your hair. Try to find hair products, that are all-natural or contain no alcohol.
Tip 4- Protect Your Hair from the Sun If you’re going out to the sun for a long period of time, aside from wearing a leave-in conditioner with UV protection, make sure to bring a hat or scarf for your head for at least part of the time, especially if you have had your hair colored or highlighted. Finding shade with occasional intervals of sun is best!
Tip 5- Watch Out for Chlorine Sometimes the pool is a refreshing thing on a summer day, but, chlorine is extremely damaging to hair. The best thing to do would be to wear a cap if you can find one stylish enough, or wet your hair first in the shower prior to entering the pool to prevent your hair from absorbing chlorine. Use a good shampoo to remove the chlorine residue as soon as possible after swimming.
Tip 6- Get the Ends Trimmed Keep the ends of your hair trimmed during the summer to prevent breakage. If you are growing it out, at least try to follow the rest of these tips, especially keeping your hair well conditioned and free of moisture-robbing products!
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health heart health: the lowdown on cholesterol — good vs. bad Article by Arthur Agatston, MD, Everyday Health heart expert / everydayhealth.com
You may wonder why, if cholesterol is so bad for you, it is present in your body in the first place. The answer is that cholesterol is not all bad and is, in fact, necessary for life. The liver manufactures cholesterol for a reason: It’s essential for the production of cell membranes and sex hormones, such as estrogen and testosterone. Cholesterol is even added to infant formula because it’s needed for normal growth and development. We also obtain cholesterol from animal food sources, such as dairy and meat. (Plant foods like fruits, vegetables, and legumes contain no cholesterol.) Although cholesterol is essential to life, we don’t need very much of it to keep our bodies running well. Our cells take whatever cholesterol is necessary for maintenance and cell repair and store the excess for future use. The problem is that many of us eat a diet that is too high in saturated fat and trans fats, and this can stimulate the liver to produce more cholesterol than the body needs. The connection between high total cholesterol and heart disease was made in 1961 by the Framingham study. Back then, we didn’t have the technology to distinguish between different types of cholesterol particles. That gradually changed, and by 1977 the Framingham study had established a link between an increased risk of heart attack and elevated levels of LDL cholesterol. It was also at this time that we began to confuse the public with measures of different cholesterol particles and terms like “good” and “bad” cholesterol. During a discussion with a patient recently, she asked, “What’s the difference between good and bad cholesterol? Isn’t it all the same when it’s building up in my arteries?” The answer is that it’s not the cholesterol itself that is good or bad, but the particles that carry it. These particles are called lipoproteins (the lipo is short for lipid, which means fat). High-density lipoprotein (HDL) and low-density lipoprotein (LDL) are two of them. It’s the protein part of the lipoprotein particle that acts like a shuttle bus, transporting the cholesterol (and fats like triglycerides) through your bloodstream to where they are used, stored, or excreted by the body. Lipoproteins are necessary for transporting fats because fat is not soluble in water or in blood. As it turns out, it’s LDL, the so-called “bad” cholesterol, that is doing a lot of the shuttle bus driving. You'd think that this job would make LDL “good.” But what makes LDL “bad” is that in excess it can cause us trouble. All cells have special receptors, or binders, that latch onto LDL, pulling it into the cells, where it is used as needed. When these cells have had their fill of cholesterol, they stop making receptors, which allows the rest of the LDL to stay in the bloodstream. Some of this excess LDL deposits its cholesterol “baggage” in our artery walls — including those of the heart — resulting in the formation of soft atherosclerotic plaques. (see diagram at top right) The job of clearing the blood vessels of this excess LDL falls to the HDL particles, which is why HDL is often referred to as “good” cholesterol. The makeup of the cholesterol itself in both LDL and HDL particles is the same; it is the direction in which the lipoprotein shuttle bus is driving that determines whether the particle is considered good or bad. HDL is good because it serves as a scavenger, removing LDL cholesterol from the cells and plaques and carrying it back to the liver for excretion in the bile, which empties into the intestine so it can be flushed out of our bodies in our stool. This is called reverse cholesterol transport.
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How Much Cholesterol Is Too Much? The Standard Lipid Profile, the heart disease screening lab test used by most doctors, measures your total cholesterol, HDL (“good”) cholesterol, LDL (“bad”) cholesterol, and triglycerides. In the mid-1980s, the federal government and the American Heart Association joined forces to create the National Cholesterol Education Program (NCEP) to educate the public about the importance of maintaining normal cholesterol. Based on the NCEP guidelines, total cholesterol should be 200 mg/dL or less for everyone. What follows are the NCEP guidelines for LDL, HDL, and triglycerides.
THE NCEP GUIDELINES FOR LDL CHOLESTEROL 99 mg/dL or below is optimal. 100–129 mg/dL is slightly higher than optimal. 130–159 mg/dL is borderline high. 160–189 mg/dL is high. Anything over 190 mg/dL is very high. I advise my high-risk patients to get their LDL down to 70 mg/dL. There is some evidence, however, that very high-risk people should get their LDL down even lower. Regardless of risk factors, I think it’s advisable for everyone to keep their LDL as low as possible.
THE NCEP GUIDELINES FOR HDL CHOLESTEROL For both sexes, optimal levels of HDL are 60 mg/dL and over. While the NCEP Guidelines do not differentiate HDL levels for men and women, the American Heart Association does, and I agree. It defines an HDL of less than 50 mg/dL as a risk factor for women and an HDL of less than 40 mg/dL as a risk factor for men.
THE NCEP GUIDELINES FOR TRIGLYCERIDES 149 mg/dL or under is normal. 150–199 mg/dL is borderline high. 200–499 mg/dL is high. 500 mg/dL is very high.
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health 3 Smart, Simple Ways to Reduce Your Cancer Risk One would think that applying all that modern science has to offer over the last 40 years would have brought us far closer to eradicating cancer. Just compare it to other technology areas. Our cell phones now are more powerful computers than the largest supercomputers of the time. But instead, cancer rates have increased during that span of time, and now surpass heart disease as the number one killer of Americans between the ages of 45 to 74. The odds are now very high that you or someone you know has cancer, is dying or has already died from it.
Why has “the War on Cancer” Failed so Miserably? Writing for Skeptical Inquirer, Reynold Spector lists six reasons for the failure: • We don’t understand the cause/pathogenesis in most cases of cancer • Screening for useful drugs against cancer cells has not worked • Most treatments (except surgery) are nonspecific cell killers and not “smart.” • Animal models of cancer are often inadequate • Clinical trials and the grant system foster innovation • Unproductive “fads” in research come and go While these may factor into the equation of failure, I believe this list is another example of exactly what’s wrong with the system, which is: ignoring the fact that cancer is likely a man-made disease caused primarily by toxic overload. A few months ago, I wrote about a fascinating study into ancient mummies that determined cancer is note a “natural” disease at all, and genetics are not a primary factor. Tumors were extremely rare until recent times, when pollution and poor diet became issues. So why are the medical and science communities, by and large, ignoring these basics?
Getting to the Root of the Problem I strongly believe the cancer rates are escalating because they are in no way shape or form addressing the underlying cause of most cancers. Instead, most of the research is directed towards expensive drugs that target late stages of the disease and greatly enrich the drug companies but don’t prevent cancer. If ever there was an area in which an ounce of prevention is worth a pound of cure it is cancer. I believe that if you are able to work your way up to the advanced health plan, that you’ll virtually eliminate the risk of most cancers. Environmental — and lifestyle factors are increasingly being pinpointed as the primary culprits fueling our cancer epidemic. This includes: • Pesticide – and other chemical exposures • Pharmaceutical Drugs • Processed and artificial foods (plus the chemicals in the packaging) • Wireless technologies, dirty electricity, and medical diagnostic radiation • Lack of sunshine exposure and use of sunscreens This is clearly not an exhaustive list, as such a list would be exceedingly long. For more specifics on consumer products implicated as contributors to cancer, please review the Cancer Prevention Coalition’s “Dirty Dozen” list. The pharmaceutical researchers would like you to believe they’re doing everything they can to come up with a solution. Yet all we see is research into newer drug therapies. Clearly they’re not digging close to the root of the problem, because if they did, they’d touch on some of these lifestyle issues.
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From my perspective, you ignore lifestyle factors at your own peril when it comes to cancer… Because, clearly, drug-based “advances” are not making a dent in this progressively prevalent disease. On the contrary, cancer drugs are notoriously toxic and come with devastating, including lethal, side effects. Conventional medicine is so desperate to give the illusion of fighting the good fight that many of these drugs are used despite the fact that they’re not really doing much to prolong or improve the quality of life of those diagnosed with cancer. The best-selling (extremely expensive) cancer drug Avastin was recently phased out as treatment for metastatic breast cancer after studies found its benefits were outweighed by its dangerous side effects. Treating a disease in large part caused by toxins with toxins seems ignorant at best. We can do better than that.
Real Advancements that Need to Become Mainstream Knowledge In the last 30 years the global cancer burden has doubled and will likely double again between 2000 and 2020, and nearly triple by 2030 — unless people begin to take cancer prevention seriously. We CAN turn this trend around, but to do so the medical community must stop overlooking methods that can actually have a significant impact.
Three cancer advancements in particular merit special mention. These have not yet been accepted by conventional medicine, but they must be. Number 1: Vitamin D —There’s overwhelming evidence that vitamin D plays a crucial role in cancer development. Researchers have estimated that about 30% of cancer deaths — roughly 2 million worldwide and 200,000 in the United States — could be prevented annually by optimizing vitamin D levels. On a personal level, you can decrease your risk of cancer by MORE THAN HALF simply by optimizing your vitamin D levels with sun exposure. And if you are being treated for cancer it is likely that higher blood levels — probably around 80-90 ng/ml — would be beneficial. If the notion that sun exposure prevents cancer is new to you, I recommend you watch my one-hour vitamin D lecture. It’s important to understand that the risk of skin cancer from the sun comes only from excessive exposure. Meanwhile, countless people around the world have an increased cancer risk because their vitamin D levels are too low due to utter lack of sun exposure. The benefits of optimizing your levels, either by safe sun exposure (ideally), a safe tanning bed, or oral supplementation as a last resort, simply cannot be overstated. In terms of protecting against cancer, vitamin D has been found to offer protection in a number of ways, including: • Regulating genetic expression • Increasing the self-destruction of mutated cells (which, if allowed to replicate, could lead to cancer) • Reducing the spread and reproduction of cancer cells • Causing cells to be differentiated (many cancer cells lack differentiation) • Reducing the growth of new blood vessels from pre-existing ones, which is a step in the transition of dormant tumors turning cancerous
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health Number 2: Optimizing Insulin Levels — Normalizing your insulin levels is one of the most powerful actions you can take to lower your risk of cancer. Otto Warburg received a Nobel Prize for his research on cancer cell physiology in 1934, which clearly demonstrated cancer cells require more sugar to thrive. Unfortunately, very few oncologists appreciate or apply this knowledge today. High levels of insulin cause major damage to your body. The most recognized of these is diabetes, but that is far from the only one. As Ron Rosedale, M.D. said in one of my most popular articles, Insulin and Its Metabolic Effects:
“It doesn’t matter what disease you’re talking about, whether you are talking about a common cold or cardiovascular disease, osteoporosis or cancer, the root is always going to be at the molecular and cellular level, and I will tell you that insulin is going to have its hand in it, if not totally control it.” The good news is that controlling insulin levels is relatively straightforward. Limit your intake of processed foods, grains and sugars/fructose as much as possible to prevent insulin levels from becoming elevated in the first place. Number 3: Exercise—If you’re like most people, when you think of reducing your cancer risk, exercise doesn’t immediately come to mind. However, there is some fairly compelling evidence that exercise can slash your cancer risk. One of the ways exercise lowers your cancer risk is by reducing elevated insulin levels, which creates a low sugar environment that discourages the growth and spread of cancer cells. Controlling insulin levels and optimizing vitamin D level are two of the most powerful steps you can take to reduce your cancer risk. Physically active adults experience about half the incidence of colon cancer as their sedentary counterparts. Women who exercise regularly can reduce their breast cancer risk by 20-30% compared to the inactive. Also, exercise improves the circulation of immune cells in your blood. Your immune system is your first line of defense against everything from minor illnesses like a cold up to devastating, life-threatening diseases like cancer. The trick about exercise, though, is understanding how to use it as a precise tool. This ensures you are getting enough to achieve the benefit, not too much to cause injury, and the right variety to balance your entire physical structure and maintain strength and flexibility, and aerobic and anaerobic fitness levels. This is why it is helpful to view exercise like a drug that needs to be carefully prescribed to achieve its maximum benefit. It’s important to include a large variety of techniques in your exercise routine, such as strength training, aerobics, core-building activities, and stretching. Make sure you include high-intensity, burst-type exercise, such as Peak 8. Peak 8 are exercises performed once or twice a week, in which you raise your heart rate up to your anaerobic threshold for 20-30 seconds, and then you recover for 90 seconds. These exercises activate super-fast twitch muscle fibers, increasing your body’s natural production of human growth hormone.
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Winning the Cancer War Begins with Your Personal Choices You can do a lot to significantly decrease your risk of cancer. Even the conservative American Cancer Society states that one-third of cancer deaths are linked to poor diet, physical inactivity, and carrying excess weight. So making the following healthy lifestyle changes can go a long way toward ending the failure-streak and becoming one less statistic in this war against cancer: • Normalize your Vitamin D levels with safe amounts of sun exposure. This works primarily by optimizing your vitamin D level. Ideally, monitor your vitamin D levels throughout the year. • Control your insulin levels by limiting your intake of processed foods and sugars/fructose as much as possible. • Get appropriate amounts of animal-based omega-3 fats. • Get appropriate exercise. One of the primary reasons exercise works is that it drives your insulin levels down. Controlling insulin levels is one of the most powerful ways to reduce your cancer risks. • Eat according to your nutritional type. The potent anti-cancer effects of this principle are very much underappreciated. When we treat cancer patients, this is one of the most powerful anti-cancer strategies we have. • Have a tool to permanently erase the neurological short-circuiting that can activate cancer genes. Even the CDC states that 85% of disease is caused by emotions. It is likely that this factor may be more important than all the other physical ones listed here, so make sure this is addressed. My favorite tool for this purpose is the Emotional Freedom Technique. • Only 25% of people eat enough vegetables, so by all means eat as many vegetables as you are comfortable with. Ideally, they should be fresh and organic. Cruciferous vegetables have been identified as having potent anti-cancer properties. Remember that carb nutritional types may need up to 300% more vegetables than protein nutritional types. • Maintain an ideal body weight. • Get enough high-quality sleep. • Reduce your exposure to environmental toxins like pesticides, household chemical cleaners, synthetic air fresheners and air pollution. • Reduce cell phone use and other wireless technologies, and implement as many safety strategies as possible if/when you cannot avoid their use. • Boil, poach or steam your foods, rather than frying or charbroiling. _____________________________________________________________ Article by Dr. Joseph Mercola. Mercola has been passionate about health and technology for most of his life. As a doctor of osteopathic medicine, he treated many thousands of patients for over 20 years. In the mid 90’s, Mercola integrated his passion for natural health with modern technology via the internet and developed a website, Mercola.com to spread the word about natural ways to achieve optimal health. Article from care2.com. This article was brought to you by Carolina Radiation Medicine / 21st Century Oncology which features Ron Allison, MD, medical director and board certified radiation oncologist; Cynthia Ballenger, MD, board certified radiation oncologist and Andrej Hnatov, MD, board certified radiation oncologist. These attending physicians offer patients decades of experience with providing nationallyaccredited state-of-the-art cancer services, including: peer-reviewed multi-disciplinary care, patient navigation, CT scan-based image-guided radiation therapy (IGRT), intensitymodulated radiation therapy (IMRT), cranial and body radiosurgery, Gamma Knife radiosurgery, prostate seed brachytherapy, high dose rate brachytherapy, partial breast radiation and expert second opinions. Carolina Radiation Medicine / 21st Century Oncology is located at 801 WH Smith Blvd. in Greenville. Their practice combines leading edge technology with home town personalized care. For information or appointments, call (252) 329-0025 or toll free (888) 871-0025.
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health booking some downtime: run! 26.2 stories of blisters and bliss by dean karnazes Reviewed by Tony Parker for Achieve Magazine
Of Half Marathons & More So there I was, six and change miles in, euphoric and Steven Colbert high fiving everyone who was running the other way, I was nearing the turn of my first half marathon, the Roanoke Canal. Wow, was I high! My training partner faltered a few steps back, and faded. I stopped to wait, and she yelled, “Go!” So I did, I ran. She is the one who is very hard core and into completing the task at hand. Goose Creek State Park found us running a nine mile loop, I caught a root near the end, played Super Man, and found myself bloodied and on the ground. As I lay there, fetal positioned, she circled back like a turkey buzzard circling for a morsel, and told me to get off my ass and run. So I did! Every sport needs an ambassador, whether we want one or not, and Dean Karnazes is ours. His disheveled good looks and charisma spell us with magic, and even change curmudgeons like Regis Philbin into believing in the positive effects of what men and women like Dean can create. Karnazes’ latest book, Run! 26.2 Stories of Blisters and Bliss is a collection of essays broken into
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“miles” with an added .2 tossed in to motivate all of us into reading a marathon. A half marathon is 13.1 miles, and the full marathon is 26.2 miles. For those who have followed the exploits of ultra athletes, Karnazes is a name familiar, who began his career during a crisis of doubt. Young, handsome, and on the way up, Dean found himself in a bar, in the presence of Pandora, facing a choice. Party on. Go home. Or... here’s the kicker, run. He ran and examined himself. He called his wife, Julie, to let her know where he was. He ran. From this run, this ability to go on and push the envelope, Karnazes transformed himself from just another rising star in the office into an inspiration for many. Run! continues the Karnazes’ saga, and lets us share his exploits. He uses pages wisely to bring to readers a sense that he is a real man, with family and friends, who just happens to have an uncanny ability to run, and run, and run. To run with Dean through the pages with his buddy Topher, is an exercise in friendship, as his relations with Popou and family is a sketch of love. In the end it is Karnazes’ desire to get people up and out, and no matter how out of shape, old or slow, he insists on being with you during the journey. Near mile ten, engine running out of gas, and euphoria quickly fading... I stopped, stretched, and damned my luck, or lack of preparations. I Bataan Death marched for a bit, ran a bit, saw a dude, caught him, and died. I saw a truck parked along the trail, no doubt to make sure I didn’t lose my way again, with two fellows pointing home. I shouted, “My ass hurts!” They laughed and said, “That away!” Then, I heard a familiar clomp clomp and a coughing…“Woo Hoo! T! Run!” My running buddy blew past me and laughed up the trail. Sucking in a breath, I trotted and ran toward the finish, thinking, I’ve got this! My first half marathon. Thanks M! Thanks Dean!
achieve magazine
health eye health: macular degeneration— an age-related eye disease
The doctor also will likely use an Amsler’s Chart, a grid pattern that helps your doctor determine whether there are spots and blurry, wavy, or crooked portions in your central vision.
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 everydayhealth.com.
There’s no cure for macular degeneration, but there are therapies for wet form: • Laser surgery can be used to destroy blood vessels that are damaging the macula. Unfortunately, the laser surgery may also destroy some healthy macular tissue. • Photodynamic therapy involves injecting a drug called Visudyne (verteporfin) into a vein in your arm. The drug travels up to your eye, where it is activated by shining a light into your eyes for a minute and a half. The drug kills off the blood vessels and slows your rate of vision loss. Visudyne therapy makes the eyes especially sensitive to light, so your doctor will give you special post-treatment eye care instructions. • Injection therapy involves the use of Macugen (pegaptanib sodium), a drug that counteracts a growth factor that promotes development of abnormal blood vessels behind the macula. The drug is injected directly into the eye and can slow vision loss and even restore some vision.
Macular degeneration is an eye disease that takes away your central vision, slowly destroying your ability to make out sharp images and see things clearly. It involves the deterioration of the macula, the central portion of the retina that is responsible for perceiving light signals. And when your central vision is impaired, so is your ability to participate in many daily activities that involve perception of fine detail, such as driving and reading. More than 10 million Americans are affected by macular degeneration, including 1.5 million people with advanced cases of the eye disease. This condition is often referred to as age-related macular degeneration because the risk increases with age. Research has found that middle-aged people have a 2% risk of macular degeneration, while the risk increases to nearly 30% in people over the age of 75. It is the leading cause of blindness and severe vision loss in people over 55.
Types of Macular Degeneration — and How to Detect Them The retina is light-sensitive tissue located on the back wall of the eyeball. Light projects through the lens of your eye onto the retina, where it is converted into electrical impulses that are interpreted as images by the brain.
Unfortunately, there are no medical therapies for those with the dry form of macular degeneration. One study found that taking a certain combination of antioxidants and zinc can slow the progression of the dry form from the intermediate to the advanced stage. The formulation includes 500 milligrams of vitamin C, 400 international units of vitamin E, 15 milligrams of betacarotene, 80 milligrams of zinc oxide, and 2 milligrams of cupric oxide. Consult with your eye care professional before taking these supplements.
The macula is located in the center of the retina and takes up about 10% of the retina’s total area. The macula contains tightly packed nerve cells that can interpret light signals in incredible detail, providing sharp, clear central vision. When macular degeneration occurs, that sharp central vision begins to fade. Your central vision becomes blurry at first and can progress to total blindness.
There are two types of macular degeneration: dry form and wet form. The dry form is more common, affecting more than 85% of people with intermediate or advanced forms of the eye disease. The macula’s light-sensitive cells begin to break down as the eye ages and the macular tissue grows thin. The wet form occurs when abnormal blood vessels begin growing underneath the macula. These blood vessels burst and leak, damaging the macular tissue quickly and causing rapid vision loss. Only about 10-15% of patients have the wet form, but it’s considered a much more serious risk for vision loss.
Symptoms that can indicate the onset of macular degeneration: • The need for brighter and brighter light when you’re reading or performing precision work • Visual distortions like the blurring of lines and printed words • Fading of colors • A blurred or blind spot in the middle of your field of vision • Difficulty recognizing people’s faces or finding that you need to scan your eyes around a face or an object in order to properly observe it
Macular Degeneration Diagnosis and Treatment Your eye care professional can diagnose macular degeneration with a thorough eye examination. This exam will include the standard eye-chart test, a dilated eye examination, and tests to measure the pressure of fluid inside the eyeball.
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wellness nutrition: emergency preparedness Article By: Kathryn Kolasa PhD, RD, LDN, Professor Emeritus, and Brody School of Medicine at East Carolina University.
We have experienced floods, fire, natural disasters and loss of power in eastern North Carolina many times over the years. But it takes the reality of this spring’s deadly and devastating storms to once again remind us that every family needs to be prepared. Most experts suggest that you need to be self-sufficient for at least 72 hours. There is a great web site called “www.ready.gov” that will help you make a plan for that self sufficiency. The suggestions from the planning kit are also good for seniors or others who live alone and may experience illness that prevents them from leaving their home for a few days. The rule of thumb is to have at least a three day supply of non-perishable food, three gallons of bottled water (in bottles you can lift), and your medicine in your home. Select foods that require no refrigeration, preparation or cooking and little or no water. Make sure they are foods you and your family will eat. It doesn’t help to have a case of sardines if no one will eat them. If you have an infant, make sure you store food and formula for him or her. Infants are much more vulnerable to short term calorie deficits than the rest of us.
If you are a senior, consider maintaining an emergency food supply that might include a seven ounce box of ready-to-eat cereal, ready-to-eat canned meats in single servings; packaged fruits (for example, a four-pack of six ounce apple sauce, or peaches in their own juice, or fruit cocktail). Keep three to four protein or fruit bars and a package of granola along with a 12 ounce jar of peanut butter. Also keep single serving cans of pork and beans and of corn. Keep pouches or cans of tuna or other fish in the right size to eat since you may not have refrigeration to store open containers. Add a jar of processed cheese to your cupboard as well as one or two shelf stable main dishes found both in some grocery stores and sporting goods stores. There are canned soups that do not need added water. In an emergency, you can eat beef stew or chili cold. It’s good to have protein and carbohydrates on hand. Keep a package or two of dried fruit, a can of nuts, an eight ounce box of crackers and a six-pack of your favorite canned or boxed juices. Keep a box of non-fat dry milk powder or a six pack of boxed pasteurized milk. It’s nice to have a bag of hard candy, prepared cups of jello and pudding and cookies for dessert. Don’t forget to keep an adequate supply of vitamins and any other over-thecounter dietary supplements you take. Keep other beverages like Ensure, Boost or Slim Fast and bottles of electrolyte drinks like Gator or Powerade on hand. If you have these items packed in an emergency kit and set aside just for storms, make sure you regularly check their expiration dates and use and replace. Time flies quickly. If you don’t want to keep a special emergency stash because you routinely keep these items on hand, keep a bag of the appropriate size handy so you can quickly fill it when the storm comes your way. Make sure you have the utensils needed like a manual can opener, plastic forks and spoons and knives. You may want to add several rolls of paper towels and other paper products. If you think you may experience power outages, visit www.foodsafety.gov for guidelines on how to handle refrigerated or frozen foods. Bacteria in food will grow rapidly at temperatures between 40º F and 140 º F, known as the Danger Zone. If food is in this zone for more than two hours, you should throw it out. Keep a food thermometer handy. Hopefully, you will never need these emergency supplies. But they can be life and comfort savers.
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achieve magazine
wellness peak perfection: can, freeze and store summer garden harvests!
You can also prepare baby food by freezing or canning a variety of fruits and vegetables. For an easy freezing method, cook and puree produce and pour into a clean empty ice tray. Allow puree mixture to freeze and them pop the cubes out and store in a freezer tight container for quick, easy and proportioned baby food.
Article by Jenna Little, BS Nutrition & Dietetics, BA Communications. For more food ideas and tips visit Chefesque.blogspot.com
Taking advantage of fresh produce now will keep your recipes and meals fresh year round. Freezing and canning at home can streamline your pantry by eliminating all of the unnecessary added ingredients and preservatives. Frozen or canned products can last for up to one year.
Bountiful produce is at your fingertips with the arrival of summer. Red ripened tomatoes, green zucchini, and yellow summer squash, paint the picture of farm stands and markets across eastern North Carolina. The summer brings many joys but nothing tops the availability of fresh and local produce. Choosing from an array of colors, flavors and varieties my senses are constantly engaged. Knowing that the season is only a few short months, I have decided to explore the world of canning and freezing in efforts to prolong the delicious harvest. Canning is the process of cooking and preserving foods in an anaerobic environment. The options are limitless and the recipes can be complex or simple. Unlike processed foods that contain preservatives and added sodium or sugar, canning at home can be a wholesome option. Freezing is another way to prolong the life of fresh foods. Cooking vegetables and fruits, and storing them in the freezer is a quick way to have access to produce year round.
Vegetable options for freezing: Corn on the cob Cream corn Lima beans Sweet peas Tomatoes Collards
Vegetable options for Canning: Stewed tomatoes Diced tomatoes Green Beans Carrots Beets Squash Sweet potatoes
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Fruit options for freezing: Sliced peaches Strawberries Blueberries Blackberries Raspberries
Fruit options for canning: All fruits except melons
Try This Tasty Recipe: Silver Queen Corn on or off the Cob Shuck the corn and remove the silks. Blanch the corn for 1-2 minutes in boiling water. Remove and place in a bowl of ice water for 1-2 minutes or until cooled. Remove from ice water and pat dry. Cut the corn off the cob. Place in quart size freezer bags and place in freezer. When ready to eat, remove from freezer, place in saucepan, add water, boil, and season to taste. To freeze corn on the cob: Place ears of corn in freezer bags after cooling. Tip: Use bundt pan to hold corncob to remove corn easily. Place cob tip in the center ring of the pan and slice corn off the cob. Rotate cob as needed and allow the corn to collect in the bottom of pan. For more information and guidance on freezing and canning fresh produce, visit www.freshpreserving.com and www.ces.ncsu.edu.
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wellness fiscal fitness: don’t overload your portfolio with company stock Article written by Wells Fargo Advisors and provided courtesy of James B. Tharin, CFA First Vice President – Investment Officer in Rocky Mount / 252.977.6893.
Many companies offer their employees a stock purchase plan, enabling them to purchase company stock at a discounted price and invest in the company they work for. While this can frequently be a great way to invest in the stock market, as an investor you need to question whether it’s good to load up too much on your company’s stock — or any company’s stock, for that matter. Investing in your company may be a good idea, but you need to make sure you set some guidelines and strategies to diversify your holdings not only among individual stocks other than your company’s, but among industry sectors as well. Doing so may help reduce the effects of the price fluctuations that will undoubtedly occur in your portfolio. As you decide whether to participate in your employer’s stock purchase plan, keep in mind that owning too much of any single stock is rarely a good idea. While you may be confident of your company’s prospects for success or you want to demonstrate your loyalty to your employer, you need to recognize that you may take on additional risk if you don’t diversify. Also, as you evaluate your holdings, don’t overlook the potential danger in concentrating your investments within one industry, even if you spread your investments among several stocks in that industry. Oftentimes when bad news hits one stock in an industry, it can also have a similar impact on other companies within the same sector.
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So, how can you help reduce the risk in your portfolio? One way to protect yourself is to diversify your portfolio among several stocks. In addition to your company’s stock, you should try to broaden your equity holdings to include 20 to 30 stocks in at least six to eight industry sectors with different investment characteristics. Keep in mind that no more than 25% of your total portfolio value should be invested in any one sector. Furthermore, another good rule of thumb is to have no more than 15% of your total portfolio — including investments in your 401(k) and IRA — invested in one single stock. You should strive to maintain a balanced asset allocation with not only stocks in different industries, but also bonds and other investment vehicles as well. Keep in mind that an investment in stocks will fluctuate in value, and when sold might be worth more or less than the original investment. Once you have reviewed your portfolio and evaluated your investment objectives, you may realize that you have a “concentrated position”— that is, you have too much of your holdings in a single stock or you are heavily invested in a single industry sector. If this is the case, it is a good idea to contact a Financial Advisor and discuss strategies for reducing your concentrated holdings. There are a variety of strategies that can help you reduce the risk involved in having concentrated positions in both taxable and tax-deferred accounts. Your investment objectives, risk tolerance and time horizon will dictate the appropriate asset balance for your financial situation. Because each and every investor has different investment needs, seeking professional assistance is usually the best alternative to avoid keeping your eggs all in one basket. Investments in securities and insurance products are: NOT FDIC-INSURED/NOT BANKGUARANTEED/MAY LOSE VALUE. Wells Fargo Advisors, LLC, Member SIPC, is a registered broker-dealer and a separate non-bank affiliate of Wells Fargo & Company.
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wellness corporate wellness: 6 signs your management style is toxic Article by Keith Ayers from corporatewellnessmagazine.com.
It doesn’t matter if someone is managing a nation or a four-person service firm; leading like a dictator leads straight to the gutter. Take for example Jack Griffin, the former Chief Executive of Time Inc. The NY Times reported that employees described his leadership style as “brusque” and that he created an unworkable office culture for the Time Inc. team. He implemented “swift and sweeping” changes without communicating his purpose well and undermined his team’s confidence in their abilities. It’s reasonable to assume that Griffin was an inflexible leader. Consequently, Griffin was forced out of Time Inc. after less than six months in office. Examples are more common in business than most people think. In fact, from 2000 to 2006, one in four CEO tenures ended in forced dismissal, a rate of almost four percent annually according to Fortune magazine. While not all of these dismissals resulted from the boss being overly inflexible or too demanding, the fact remains that these dismissals do happen, and they happen when employees and coworkers are unhappy. Make no mistake; leading like a dictator is one of the fastest ways to foster workplace discontent. The good news is that managers no longer need to wait until they get a pink slip to find out that they’ve been leading like dictators. Instead, they can just review the list below of the “Six Signs You’re a Dictator.” If three or more signs apply, then it’s time for some serious changes in leadership style.
an example of one person and motivate the others to do their job right? You are Never Wrong — Why would you ever admit to being wrong when you have a line of scapegoats outside your office just waiting to take the blame? You’re the leader of the company, your image is its most important asset, and being wrong is not an option. You take credit for all the company successes and pass off failures on to your employees. By running a business like a dictator, leaders create toxic jobs, stressful workplace environments and begin to carve out a legacy that even suppliers are ashamed to be involved with. However, by recognizing and actively addressing leadership deficiencies before disaster happens, employees are usually receptive to leaders who make a genuine change. Trust and respect are the most essential ingredients to develop healthy leaderfollower relationships. An effective boss needs to value positive social relationships in the office and nurture his or her employees to become self-directed individuals who will produce their best work, not because their boss threatens them, but because they want to. Employees need to be treated with respect, shown appreciation, and given recognition from their leaders to maintain engagement in their work. Just remember, idle threats and paychecks may be enough to get one task done, but in the long run they don’t come close to motivating employees the same way trust and respect do.
Six Signs You’re a Dictator The Company Revolves Around You — Employees are able to describe you in one word: self-centered. Without your brilliant guidance, they all would be lost. Your inferiors are merely there to carry out orders that further your personal objectives. When success comes your way, you gladly take all of the credit and reward yourself with a little extra cash in your pocket. You Obsessively Control Employees — You enjoy wasting time by micromanaging every employee task; you make people work precisely when, where, and how you want them to. You think of your office as an elementary school classroom where you need to monitor every movement, action, and breathe your students make. You “Inspire” with Fear —You like people to know that any mistake can be punishable by unemployment. You think the best way to motivate people is to make them feel like their job is something they must do to survive rather than something they want to do. All the emails you send out are typed in ALL CAPS and flagged as urgent to maximize employee panic. Priorities Start and End with Work — There is no room for excuses like “my kid is in the hospital” or “I’m not feeling well” when there’s work to do. To you, having a “work/life balance” and “personal time” don’t exist. You feel entitled to employees weekend time just as much as their work time and expect them to cater to your needs 24/7. Respect Doesn’t Matter—Your ideal image of a leader-follower relationship is to give as little as possible and get a lot back. Whenever you’re stressed or an employee has done something wrong, you don’t hesitate to “chew-out” a person in classic Jack Griffin style. After all, why waste the chance to make
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wellness massage: the ankle bone’s connected to the... Article by Rosalie Jacobi Hutchens, BFA, LMBT / Touch Matters Therapeutic Massage & Bodywork / 710-D Cromwell Drive, Greenville, NC 27858 / touchmatters1@suddenlink.net / 252.717.0012
With summer activities in full swing, clients with ankle injuries often show up for treatment in massage therapists’ offices. For both dedicated athletes and weekend warriors, sprained ankles are one of the most common types of ankle injury. The focus of injury in a sprained ankle is most likely to be the ligaments of the outer ankle.
Anatomy of an Ankle The ankle has more than one joint. The true ankle joint (talocrural) is a simple hinge, allowing these up and down movements of the foot: Plantarflexion - Point your toes away from the knee toward the ground Dorsiflexion - Pull the top of your foot up off the ground toward the knee Another joint (subtalar) allows these side-to-side movements that keep us stable when walking on uneven surfaces: Inversion – Point your toes inward, as if to look at the sole of your foot Eversion – Point your toes outward, so the sole points away from the body Ankle ligaments are stabilizers. They allow controlled, safe side-to-side movement during walking, running, and athletic activities. Healthy ankle ligaments, made up of criss-crossed layers of collagen fibers, must be incredibly strong in order to protect the joint.
Anatomy of an Ankle Injury When the ankle accidentally rolls so that the sole of foot is facing inwards, the result can be stretching, tearing, or even rupturing of one or more of the outer ankle ligaments. Symptoms of a sprained ankle are pain, swelling, and restricted range of motion. Dr. Ben Benjamin, a nationally-respected doctor of sports medicine and a muscular therapist, teaches that while muscles heal fairly easily, ligaments are a different story. Ligaments may take months or even years to heal. Plus, chronic ankle pain often results from excessive scar tissue adhesions formed postinjury either within the ligaments or between ligaments and other structures.
Evaluation and Treatment The first thing a massage therapist will do when asked to treat a sprained ankle is suggest the client have an evaluation, possibly x-rays, and diagnosis from a doctor to rule out a break. Broken bones and severe sprains are outside our scope of practice. Special orthopedic tests pinpoint which ligaments are injured. Tests for lateral ankle sprains involve a therapist passively moving the ankle in specific directions. Once a break or rupture has been ruled out, and the ankle can be moved, selfprevention of adhesive scar tissue can begin. This involves elevating the ankle and gently moving it through its full range of motion. Walking should be avoided for a few days. Rest is advised to speed healing.
Deep Massage and Friction For mild to moderate ankle sprains, massage of the soft tissues of the leg plus friction applied sensitively back and forth across the injured ankle ligaments for several minutes will speed recovery and effectively encourage scar tissue fibers to realign in a more functional way. Superficial layers must always be treated before moving deeper, staying within the client’s limits of tolerance. Skin infections, open wounds, broken bones, and tendon rupture are some of the contraindications for doing massage. It is important to time treatments carefully. Massage should not be done in the acute phase of injury, at least 48 to 72 hours. Cross fiber friction is applied usually no earlier than five days after the sprain. Treatments are repeated about twice a week for two to four weeks. Successful treatment will demonstrate less pain and improved range of motion. References: Ankle Sprains, by Ben Benjamin, originally published in Massage & Bodywork magazine, February/ March, 2004.
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achieve magazine
wehealth llness green living: is organic produce really better? Article by Diana Rodriguez from everydyhealth.com / Medically reviewed by Niya Jones, MD, MPH
Organic food is produced under a strict set of rules, without pesticides and other chemicals. Find out if food grown this way is really more healthful. More and more grocery stores are making room for organic produce to keep up with increasing demand. Why are people going organic? Reasons include a growing national concern about the safety of our produce and a general movement toward an organic diet.
The Organic Diet: What Does Organic Really Mean? Organic foods are thought to be better for your health and the environment because they're grown in a natural, chemical-free way. Organic produce is grown using natural pest control methods, instead of pesticides, and organic meats don't rely on chemicals to prevent diseases in animals. Instead of chemicals, organic farmers: • Rotate crops frequently to stave off insects • Fertilize crops with manure or compost • Use chemical-free soils • Allow animals to spend more time roaming instead of in confined spaces where diseases can spread • Use organic feed to feed livestock • Do not use certain medications (which include hormones and antibiotics) on livestock
The Organic Diet: Is It Worth the Price? Organic food is more expensive because it costs more to produce it. Are the health benefits worth the price? “If it gives you peace of mind,” says Wolf. Fortunately, you can still eat a healthy diet without going broke. Organic is organic, whether it has a fancy brand name or is a no-name. Buy generic store brands of organic foods instead of the pricier brands. Purchasing in bulk and freezing extra food can also help you save money. If you do paying a little more for organic food, you may find yourself paying a little more attention to how much food you put in your mouth, which can be a good thing. “When it’s more expensive, you eat less of it,” observes Wolf. She notes that slowing down to savor and appreciate food enhances meal times. Enjoy your food, she says, “not just the quantity, but the quality of it, and how it’s connected to the health of our environment.”
The Organic Diet: What Are the Benefits of Going Organic? The decision to choose organic produce and other foods is a personal one, based on your own needs and concerns. Some people don’t want to eat any food that could contain pesticides and chemicals, says Anne Wolf, RD, a registered dietitian and researcher at the Univ. of Virginia School of Medicine. Another reason: Organic food tastes better, says Wolf, adding that studies have shown organic foods contain more disease-fighting antioxidants. In addition to health and better taste, there’s also the green aspect of going organic. “A lot of people eat organic for the philosophy of it — to help sustain our earth,” notes Wolf. Organic farming practices are better for the sustainability of land, water, and food. For most healthy adults, though, Wolf admits, organic foods aren’t necessary for better health — it’s just a preference. Pregnant women and children are more susceptible to the health effects of pesticides (including nervous system damage and behavioral problems), so for them, organic foods are a good health investment.
The Organic Diet: How You Can Tell For Sure? To be certified as 100% organic, food products must meet the standards set by the United States Department of Agriculture. At the grocery store, it’s easy to spot certified organic products because only they will have the “USDA organic” label. Keep in mind that products labeled “natural” or “hormone-free” are not necessarily organic. At local farmer’s markets, it can sometimes be difficult to verify whether a product has truly been grown organically, but local produce does tend to contain fewer chemicals since it doesn’t have to be packaged for distance travel.
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wellness mind + body: pilates—a mind + body exercise Article by Chris Iliades, MD from everydayhealth.com / Medically reviewed by Cynthia Haines, MD
Pilates is a fitness workout that builds flexibility, strength, and endurance without adding muscle mass by focusing primarily on the abdominal, hip, and back muscles, called the body’s “core” muscles. It was created more than 90 years ago by Joseph H. Pilates, a German athlete who devised his own exercise technique after studying yoga, Zen, and the physical training used by the ancient Greeks and Romans. Pilates was also a proponent of the mind-body connection and his exercises include focused breathing and mental concentration. From the very beginning Pilates based many of his exercises on a piece of exercise equipment called “The Reformer,” a wooden bench that uses pulleys, springs, and sliding boards to create resistance. Today there are a variety of special machines that may be used in Pilates, including home versions of the Reformer and others, but many Pilates exercises can be done on a floor mat. And you need only minimal Pilates equipment, like a Pilates ring that you hold for certain exercises. With so many Pilates DVDs available, too, the choice is yours — you can take a class at a gym or fitness center or practice it at home with machines, on a mat, or both.
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The Benefits of Pilates The fitness benefits of Pilates include long, firm, flat muscles, a flat tummy, a strong back, and good posture. Additional benefits include: • Improved heart and lung health. Pilates breathing exercises can increase your lung capacity and, although you don't have to break a sweat, you can increase the aerobic part of your exercises to get your heart working harder and improve the flow of oxygen in your blood. • Increased balance and flexibility. In addition to toning and strengthening muscles, Pilates also stretches muscles and improves your range of motion for greater flexibility, balance, coordination, and agility. • Mental benefits. Because Pilates stresses concentration and focused breathing, it also heightens the mind-body connection, which can help relieve stress and anxiety. • Safety. Pilates is a low-impact type of exercise that can be adapted to your own physical condition. Even if you are not in great shape now, you can get started in Pilates. However, discuss your fitness level with your Pilates instructor and avoid any advanced moves until you’re able to accomplish them safely.
What to Expect in Pilates Class A Pilates session usually runs for 60 minutes and may be given as a group class or as individual. Though fitness clubs and gyms offer classes, consider a specialized Pilates studio, especially if you want one-on-one instruction. Pilates fitness classes may involve workouts done on exercise machines or on floor mats and a series of very precise low-impact, range-of-motion exercises. You should wear comfortable clothing, similar to what you would wear for aerobics or yoga. Pilates is usually done without shoes. Check the credentials of a Pilates teacher before signing up, and ask about the instructor’s training and experience. Pilates should be taught by certified instructors who have gone through hundreds of hours of training and passed a written and practical test. The Pilates Method Alliance is an organization that can help you find a certified instructor and classes near you. If you have significant health conditions, check with your doctor before starting any exercise program, including Pilates. Let your Pilates instructor know about any physical limitations you have. Certified Pilates instructors can often customize a Pilates fitness program to meet your special needs.
Finding Pilates Equipment There are a variety of manufacturers of equipment and instructional videos in the industry. Most have Web sites. Among the most established are: • Balanced Body. Based in Sacramento, Calif., Balanced Body began designing contemporary versions of the Reformer in the 1970s. Today, it offers a line of equipment, accessories, and videos, and the Balanced Body University to train instructors. • Stott Pilates. Stott Pilates, based in Canada, offers a line of home and commercial equipment, from mats and exercise balls to Reformers, as well as DVDs. • Winsor Pilates. Created by Los Angeles-based Pilates instructor Mari Winsor, this system of Pilates, available on DVD, involves a core group of exercises that are designed to create and tone long muscles. Although Pilates has become extremely popular in recent years, it’s far from just another fitness trend. With a long history dating back to its namesake creator, Pilates is an effective fitness option that develops strength — a fitness indicator women often overlook — along with many other benefits.
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wellness sleep: how to get better sleep Article by Diana Rodriguez from everydayhealth.com / medically reviewed by Pat Bass III, MD, MPH
Sleep isn’t an indulgence. Your body needs sleep, and plenty of it. But in a hectic world where you’re already pressed for time, getting plenty of highquality sleep can be a bit of a challenge.
Excellence in breast care right in your own backyard.
How Sleep Affects Your Health Your body can’t keep going without time to rest and recharge. Sleep is necessary to help regulate hormones and body processes — even the way your cells function. Without enough sleep, your physical and emotional health can suffer. Being short on sleep can make you: • More likely to catch an illness • Tired and stressed • Unable to focus and concentrate at work or school • More emotional or moody • Have trouble making decisions • Less able to get along with others • More likely to fall down or have some sort of accident • Problems with coordination (driving, working at the computer, etc.)
Get the Right Amount of Sleep On average, most adults need seven or eight hours of quality sleep each night, but there’s no hard and fast magic number that’s right for everybody. A little quality sleep is better for you than a long night of restless sleep. The amount of sleep that you need changes as you age and varies with hormonal changes, like during pregnancy. You should wake easily in the morning, refreshed and ready to start the day, not bleary-eyed, stumbling out of bed. If you consistently get seven hours of sleep but still wake up feeling drowsy, you probably need more. Once you figure out what works for you, be consistent about getting that amount.
Set the Stage If you’re always tired because you only allow yourself a few hours of sleep each night, you obviously need more rest. But what’s even more important is getting better sleep. Here are tips to make your bedroom more restful: • Keep your room dark and quiet when you sleep. • Keep the temperature on the cool side at bedtime; people don’t sleep as well in rooms that are too hot strive for 54-75 degrees. • Treat yourself to a comfy bed with a good pillow for head/neck support. • Make sure your sheets are clean, soft, and comfortable. • Save the bedroom for sleep and sex; keep TV and computer elsewhere.
When it comes to diagnosing and treating diseases of the breast, you deserve expert care. For over ten years, Carolina Breast & Oncologic Surgery has built a reputation for providing trustworthy, caring medical excellence to patients in eastern North Carolina. The practice was the area’s first to receive national accreditation by the National Accreditation Program for Breast Centers (NAPBC), demonstrating their commitment to superior patient care. Carolina Breast, the breast specialists, offers patients: • Comprehensive care — a full range of state-of-the-art services for benign and malignant diseases of the breast, as well as expert second opinions • A multidisciplinary team approach to coordinate the best treatment options • Information on the latest techniques and technologies in treatment and • Excellence in breast care right in your own backyard.
Prep When You’re Awake What you do during the day has a big impact on the quality of your sleep. Exercise is great early in the day to prepare you for a good night's sleep; working out too close to bedtime can make it difficult to fall asleep. Drinking caffeine or alcohol, eating fattening foods, watching TV, working, and smoking shortly before bed can make it hard to relax. To get better sleep, start getting your body ready for bed hours before you actually turn in.
No Skimping Allowed Don’t think of better sleep as a luxury. You make time for meals, paying bills, and household chores, right? The same should go for sleep. Block off the needed hours every night as you would for other responsibilities. Getting good quality sleep does seem luxurious... it feels great to slip into clean sheets, relax, and feel completely refreshed in the morning. So don’t skimp on sleep, and look forward to this reward at the end of each long day.
summer ‘11
Nizar Habal, MD, FACS & Kim Stokes, PA-C 2223 Hemby Lane, Greenville, NC 27834 CarolinaBreast.com For appointments, call (252) 413-0036
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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 Your exercise heart rate range is between your upper and lower limits.
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cycling: 3 exercises to help align your spine Article by Jennifer Sherry of Bicycling from www.Active.com.
Your aching back may be the result of weak abdominal muscles, says Shannon Sovndal, MD, author of Cycling Anatomy and owner of Thrive Health and Fitness Medicine (thrivehfm.com), in Boulder, Colorado. “When you hunch over in the saddle for hours at a time, your back becomes overly conditioned, and if you don’t have equally strong abdominal muscles to counter your forceful back muscles, your spinal balance can be thrown off,” he says. For a solid core and a stable pedaling platform, Sovndal recommends these exercises, done at least two nonconsecutive days a week.
Hanging Knee Raise Benefits: Decompresses the spine; works abdominal muscles; and aids forearm and grip strength Do It: Hang from a pull-up bar, palms facing forward, and simultaneously lift both knees until your thighs are parallel to the floor. Pause, then slowly lower your legs. To target your oblique muscles, alternately raise your knees to one side, then the other. Do two or three sets of 15 to 20 repetitions.
Woodchopper Benefit: Works most anterior (front-side) abdominal muscles Do It: Stand sideways beside a high pulley and extend your arms above your head to grasp the handle with both hands. Pull downward. As your hands pass your shoulders, twist and crunch your abdomen. Continue to pull as you bend your knees into the squat position. Slowly return to the starting position. Do two or three sets of 10 to 12 reps.
Rope Crunch Benefits: Keeps the spine in alignment by solidifying your core; mimics various positions on the bike (hoods, tops, drops), which trains your body to be strong in those positions Do It: Kneeling on a mat and facing away from a pulley system, hold a high-pulley rope attachment above your head. Curl your body toward the floor, bending at the waist. Slowly return to the upright kneeling position. Do two or three sets of 10 to 12 reps.
achieve magazine
fitness sports med: be smart & safe in the summer sun
Read the packaging for any medications you take. If they are photosensitive, be aware that you need to limit your time outdoors during the day.
Article by Colleen Fenlon-Coda. Ms. Fenlon-Coda is the cancer services outreach coordinator at Pitt County Memorial Hospital.
Finally, avoid using tanning beds. Tanning bed use can increase the risk of melanoma by up to 75 percent, according to the AAD.
Summer is here, and the beach is beckoning. This time of year, many of us turn our thoughts toward sunshine and sun tans. But that beach bronze is really a warning from our skin. A suntanned body is a sun-damaged body. Prolonged exposure to the sun can eventually cause skin cancer. We would all do well to give a little more attention to protecting our skin during the summer months. The American Academy of Dermatology (AAD) makes clear recommendations for summer skin safety. If you spend time outside while the sun is shining, be sure you wear protective clothing and apply sunscreen frequently and liberally. The AAD recommends using sunscreen with a sun protection factor (SPF) of at least 30 and putting it on any body part that may be exposed to the sun.
All this information may seem daunting. We shouldn’t be scared of the sun, but we should be smart about it. There are more ways than ever to do that now, from water-resistant sunscreen to sun-protective clothing. And if you just have to have that summer tan, there are smarter ways to get it. A spray tan is a good alternative.
The AAD advises against being outdoors for long periods between 10 a.m. and 4 p.m., when the sun is most intense. If you do have to be outdoors during the day, seek shelter in the shade. Remember that certain surfaces actually intensify the sun’s effects. Water, sand and concrete all reflect sunlight. One often-overlooked aspect of summertime skin protection is the interaction between the sun and medications. Many prescription and over-the-counter medicines are photo-sensitive, meaning they put you at increased risk for sunburn while taking them. I know. Several years ago, a prescription antibiotic contributed to a serious sunburn for me. Despite putting on sunscreen, I had to go indoors after 10 minutes in the sun.
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summer ‘11
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fitness active adult: intro to swimming Article by Alex Kostich from Active.com.
The nice thing about swimming is that it’s a relatively low-maintenance, low-cost sport to take up. Unlike other activities like cycling, rock climbing, or even running (which can cost you up to $140 for a decent pair of shoes), swimming will cost you less than $45 to start. In fact, you don’t even need to leave your chair to stock up on a suit, goggles, and (if your hair is long) swim cap. Suits and goggles are available in all shapes, colors and sizes. Eventually you may want to invest in equipment such as a pull buoy and paddles, or Zoomer fins to supplement and add variety to your workouts. Next, find a pool with convenient lap swim hours and commit yourself to two to three visits a week. You need to make time for a minimum of twice a week, otherwise your progress and comfort in the water will be painfully slow. Absolute beginners should inquire about lessons, either group or individual. Group lessons may be cheaper, but if you are resourceful enough to make some inquiries, you can find private lessons for a steal. Try asking your pool if there are lifeguards willing to give 30-minute lessons on their time off, or if there is a swim team with members looking for some extra pocket money. Many teens in swimming programs would jump at the
chance to earn extra income this way (it beats mowing the lawn), and a ballpark of $20 per half-hour lesson is a bargain compared to private swim instructors at health and country clubs who charge up to $100 an hour. If you can afford such lessons, they can be very helpful and motivating, but it's always good to shop around for a low-cost alternative and the instructor with the best credentials. The Internet and personals ads in sports publications are also ways of finding lessons. If you’re completely unaccustomed to the water and are terrified of even getting your face wet, you may want to consider aqua-aerobics as a way of getting started in the pool. Hugely popular with seniors and weight-loss candidates who have no athletic background, this is a low-impact, nonintimidating activity that is a good way to overcome any anxiety you may have as a novice to the pool. Many health clubs and local pools will have aqua-aerobics lessons scheduled, so inquire about it if you are interested. If you have some swimming background (i.e. you can float and perhaps do a few laps), a local masters program can be a terrific athletic and social outlet for you. It is an organized workout usually taught by a qualified coach who can offer training assistance and advice. You will be sharing a lane with several people and doing lots of interval training, so it may be a different pool experience than what you are used to.
Join The Pitt County Boys and Girls Clubs, Love A Sea Turtle and A Time For Science for a celebration of the bountiful harvest. Starlight Cafe Chef Tobias Boutilier will prepare a local sustainable Sunday meal with fresh local foods and beer pairings from Mother Earth Brewery. Funds raised from this event provide summer camp experiences for students from our local Boys and Girls Clubs! Local Food, Local Farmers, Local Friends all coming together to help Local Youths. Charity Begins in Greenville! Sunday, August 28th from 4pm-7pm at Starlight Cafe. Space is limited to 120 guests. $100 per person / $185 per couple For further ticket information call Jody Chaffee at (252) 355-2345 ext. 205 or visit http://loveaseaturtle.com/store
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Finally, pool swimming entails a certain amount of skill and knowledge in basic clock reading and metric-distance calculation. Here is a quick lesson: • Pools are normally 25 yards or 25 meters (short), or 50 meters long (long). • A lap is up and back, a length is in one direction. (Thus, a “100” means you swim either two laps in a 25-yard/meter pool, or one lap in a 50-meter pool.) • 1,500 meters equals a mile, which is 15 laps (or 30 lengths) in a 50-meter pool and 30 laps (60 lengths) in a 25-yard/meter pool. • 5 x 200 means you swim four laps in a short-course pool five times. 3 x 500 means you swim 10 lengths in a long-course pool three times. As for clock reading, any good pool will have pace clocks on either end of the facility within easy view. The red second hand is what you pay attention to, and when it is at 12 o’clock, you are at the top and at 6 o’clock you are at the bottom. So leaving on the top means you start your swim on the 60, while leaving at the bottom means you start your swim at the 30. Let’s say you leave on the top and swim one lap short course. You reach the wall and the clock’s second hand is on the 20-second mark (4 o’clock). You have completed 50 yards or meters in 1 minute, 20 seconds. So another lap ‘on the bottom,’ would mean you’d have 10 seconds to rest before starting lap #2. Take the plunge and get started; you’ll be surprised how quickly you learn and how easy it is to adapt to swimming as a form of fun fitness.
achieve magazine
fitness running: 8 answers to 5K questions Article by Jeff Galloway of Runner's World from Active.com
You signed up for your first 5K, and religiously followed a training plan for six weeks. Here’s what to do on the last week to make the most of your experience. And once you reach the finish line, remember to give yourself a big pat on the back.
How much should I run this week? Do two or three easy runs of 20 to 30 minutes. Take one or two days off before race day.
Should I eat a big bowl of pasta the night before the race? No, loading up can lead to “unloading” during the race. Eat a normal portion of your regular healthy dinner.
Should I wear the race t-shirt to the race? Unfortunately, most race shirts are made of cotton and become heavy as they absorb sweat, so save the shirt for bragging rights after you cross the finish line.
A Multi-Disciplinary Approach to
I see people sprinting beforehand. Should I do that too? No. Warm up 30 to 40 minutes before the race begins by walking for five minutes, jogging for five minutes, then picking up the pace a bit for the next five minutes. Finally, walk to the starting line.
Where should I line up? At the very back of the crowd, where the atmosphere is relaxed. Start on a side so you can move over to take one-minute walk breaks for every one to four minutes of running.
Should I run as fast as possible from the start? No. Even if the folks around you take off quickly, restrain yourself so you have energy to finish.
What if it rains? The race will still be held. Wear a cap and a garbage bag with holes cut for your head and arms that you can discard before the gun goes off .
What if I come in last? You probably won't, but if you do, the crowd often cheers loudest for the last person. Congratulate yourself for beating the thousands in your community who are still in bed.
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 medical professionals is trained to treat and manage pain. We’re one of eastern North Carolina’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
summer ‘11
Administrative Office: 2430 Emerald Place, Suite 201, Greenville Multiple Clinical Locations in Greenville and Eastern North Carolina For information or patient appointments, please call 252.561.8218.
page 21
fitness kayaking: i’m ready...how do i begin? Article by Tamia Nelson from paddling.net.
OK. You’re ready. You’ve bought a good-quality personal floatation device (PFD). You’ve borrowed or rented a boat. And you’ve found an experienced paddler to show you how it’s done. What’s next? That’s easy: Go paddling! Books help, of course, and you’ll find suggestions in my “Paddler’s Booklist.” Read what catches your eye or tickles your fancy. There’s no substitute for experience, and it doesn’t start till you do. Get started! Don’t make it hard on yourself. Pick a day when the weather’s pleasant— a warm, sunny day, with little or no wind. Make sure the water’s warm, too. (Give your skin a break. Keep you sleeves rolled down and wear a hat with a brim. Sunburn isn't much fun.) No big lakes nearby? No problem. You don’t need a lot of water. Small is beautiful. Even a farm pond will do fine. In fact, if you must use a big lake, pick a sheltered bay. And keep off bodies of water with strong currents or a lot of powerboat traffic. Such places aren’t for beginners. Make the most of your first day. Pack a lunch and bring water! But what if you don't know any experienced paddlers “to show you how it’s done”? What do you do then? You can learn on your own, of course. A lot of folks have. Still, it’s really not a very good idea. Not only is it dangerous— you can drown, even in a pond—but it’s hard. You’re likely to keep making the same mistakes over and over again, and it's easy to get frustrated. When that happens, it stops being fun. Learning is almost always easier (and faster) with a little help from someone more knowledgeable than you. How do you find that someone? First, make some new friends. Maybe there’s a paddling club near you. Ask around. No luck? Then what about local chapters of organizations like the Sierra Club? Some even offer formal courses of instruction, and these are always worth considering. The company is good, the cost is low, and there's usually an empty space in a boat. Can’t find a club? Then check out nearby colleges. Many offer non-credit canoeing and kayaking courses. You’ll have to pay tuition, of course, but at least the college should provide all the equipment you'll need. It’s a good way to get started. If you can find a local outfitter who offers instruction on the side. This can be an excellent way to learn. Sometimes, it’s the best way. Once you’ve found a teacher—the rest is up to you. Experience starts when you begin, remember? And you can go as far as you want, too, from around Golden Pond to right round the world. But be patient. You can’t learn everything at once. Relax. Take it easy. Have fun. Go with the flow. And against it. Enjoy the magic of moving across the water under your own power. Have a picnic. (But leave the beer and booze for later, when you’re done for the day. You’ll want all your wits when you’re paddling.) Take a nap on a rock. Watch the ducks. Enjoy the ever-shifting play of light and color on the ripples. Watch the sun go down behind the pines. That’s what it’s all about.
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achieve magazine
fitness health personal training: do exercise in summer heat—but don’t dehydrate Article By: Missy Fulmer Jacobson, MA / Coordinator of Exercise Programming / ViQuest Wellness Center / 252.847.7899
We all know that summertime brings about opportunities to participate in many physical activities and sports because the weather is much nicer and daylight hours are extended for several months. Summer is a wonderful time to spend outdoors, to be with family, and to reduce stress and get fit. Although exercising in the summer is most often connected with fun outside, there are definite do’s and don’ts to stay healthy during these warmer months. First, the Don’ts: • Don’t exercise between the hours of 10am and 3pm during extreme heat and humidity. • No matter what time of day, it is best not to exercise outside when temperatures are above 90 degrees. Keep your intensity down when both heat and humidity are elevated. • Don’t forget to refuel your muscles after playing hard: eat veggies, fruits and whole grains. • Don’t wait until you are thirsty to drink-keep hydrated during the day and while exercising. • Don’t keep exercising when you begin to feel weak or tired; know the signs of heat exhaustion and stroke as well as dehydration.
fluids including electrolytes (sodium, phosphates, calcium, chloride and potassium) for improved bodily functions and enhanced athletic performance. Bottom line: don’t wait until you are thirsty. By this point you are already at or near dehydration. Consume adequate water and/ or electrolytes for your body. Remember, although exercising is important all year long; try to enjoy the extended daylight hours of summer along with its warmer weather. Spring and summer are invigorating, but be careful. Know your limits. If you have a desk job inside an air-conditioned building, don’t be a weekend warrior. Begin your summertime workouts slowly, and build yourself up to tolerate the heat and humidity. Better yet, listen to your body. Have fun this summer, and enjoy exercising with your family!
Now, the Do’s: • Drink water…. before, during, and after exercising. • Exercise before 10am and after 3pm, especially when it is hot outside. • Wear light colored, loose, cotton clothing that allows sweat to evaporate. • Wear sunscreen and a hat; protect your skin. • Use shady areas outside, exercise facilities, and even malls for exercising when it’s the hottest outside.
Know about Heat Exhaustion, Heat Stroke and Dehydration Heat Exhaustion and Heat Stroke occur when the body’s temperature overpowers the body’s ability to regulate itself. Heat Stroke is a matter of life and death-it is life threatening. • Heat Exhaustion signs: dizziness, feeling nauseated or faint, excessive sweating • Heat Stroke signs: red-faced, feeling disoriented, sweating has stopped or minimized Dehydration occurs when the amount of water leaving the body is greater than the amount that is being taken in. Since up to 75% of the body’s weight is water, obviously water makes up the majority of the body; therefore, it is critical to bodily functions. We lose water daily when we breathe, when we sweat to cool the body, when humidified air leaves our body and when we urinate or rid our bodies of waste. Dehydration occurs most often as a combination of too much water lost and not enough going in. Signs of dehydration range from thirst, dark colored urine, fatigue to nausea, disorientation, muscle fatigue or cramps, increased heart rate, to vomiting, seizures, difficulty breathing and unconsciousness. Although we know fluid replacement (water) is important especially when exercising; it is often important for endurance athletes to re-hydrate with
summer ‘11
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july-september 2011 Runs, Walks, Races, Events, etc. July 9 — Flatout 5k & 1 mile Greenville, NC / contact: runtheeast.com July 11 — Pitt County Diabetes Support Group Meeting — “How to be the Captain of your Team” / Greenville, NC / Viquest Center / 7:00-8:00 pm / contact: 252-744-1158 July 16 — Historic Beaufort Road Race Beaufort, NC / contact: runtheeast.com Aug 1 — Pitt County Diabetes Support Group Meeting — “Portion Distortion for Diabetes” / Greenville, NC / Viquest Center / 7:00-8:00 pm / contact: 252-744-1158 Aug 6 — Goldsboro YMCA Sprint Triathlon Goldsboro, NC / contact: runtheeast.com Aug 20 — 8:00 am / 14th Annual Gold's Gym Water Park 5K Road Race and Fun Run Greenville, NC / contact: ecrr.us Aug 27 — 7:30 am / 2nd Annual Greenville-Pitt County 8K Road Race Greenville, NC / contact: ecrr.us Aug 28 — 4:00-7:00 pm / A Community Supper — A Local Sustainable Event benefitting Boys & Girls Clubs of Pitt County Starlight Cafe / Greenville, NC / contact: 252-355-2345 x205 tickets: http://loveaseaturtle.com/store Sept 10 — Ayden Collard Festival 5k Ayden, NC / contact: runtheeast.com Sept 17 — Lake Kristi Triathlon Grimesland, NC / contact: runtheeast.com Sept 17 — Farmville 5k & Fun Run Farmville, NC / contact: runtheeast.com Sept 25 — 2:00 pm / 4th Annual Splash & Dash Kids Triathlon Greenville, NC / contact: kidstri@greenvillenc.gov website: greenvillekidstri.org. Sept 17 — 8:30 am 4th Annual Run, Walk, and Roll for Physical Rehab 5K and 1M Greenville / contact ecrr.us
____________________________________________ 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 24
achieve magazine
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