winter‘11
what’sinside: health: men men’’s, s,women women’’ss && kid’s kid’s health health eye eye health health •• heart heart health health booking booking some some downtime downtime
wellness: nutrition nutrition •• seasonally seasonally savvy savvy fiscal fiscal fitness fitness •• massage massage •• yoga yoga mind mind ++ body body •• acupuncture acupuncture
fitness: personal personaltraining training •• active active adult adult cycling cycling •• sports sports med med •• running running event event calendar calendar && more! 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 submission of information, articles and photos. We will make every effort to include the submitted items, however we cannot guarantee inclusion or return.
table of
contents
health 2 men’s health: screenings save lives
women’s health: the recommended must have tests
3 kids’ health: nature deficit disorder
4 hair health: cold weather hair care
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 — March 1, 2011
5 heart health: winning with heart failure
6 booking some downtime: marathon & beyond magazine
7 eye health: what you need to know about glaucoma
wellness 8 nutrition:
For more information, contact:
10 fiscal fitness:
winter ‘11
Impressions Group, LLC
acupuncture: how does it work?
fitness 14 the basics:
general exercise guidelines
walking: tips for walking faster
15 sports med: rehab — a common thread for sports injuries
16 running: how strength training can help your running
17 active adult: 3 steps to fitness
18 personal training: no excuses! you CAN be a morning exerciser
19 cycling: tips for winter food shopping on a budget
© 2011
positive thinking
reducing your daily intake of added sugars
9 seasonally savvy:
Post Office Box 2627 Greenville, NC 27836 252.355.8345 252.355.4224 FAX www.ImpressionsGroupLLC.com kathryn@ImpressionsGroupLLC.com
13 mind + body:
spin your way to fitness
20 event calendar (jan - early april 2011)
what you should know about market corrections
12 massage: the benefits are more than skin deep — also biological!
yoga: join an online yoga class
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health men’s health: screenings save lives Article from ehow.com.
Men’s health requires something that men hate to do — go to the doctor. In every decade of life, women spend more on health care than men do. Perhaps that’s why women live so much longer than men. Men may hate to go to the doctor for an annual physical, but not going can cause unnecessary health risks. Below are guides to the basic screening tests necessary for men’s health. 1. Men tend to gain weight in the stomach area as they age. Beyond just a visit to the scales at the doctor’s office, men need to have a body mass indicator (BMI) test done each year to reveal the ratio of muscle to fat in a man’s body and its impact on the heart. Weight gain is a precursor to heart disease. 2. High blood pressure test. Many men suffer from high blood pressure and don’t even know it. High blood pressure leads to heart disease and stroke. Attacking it aggressively helps to prolong both the quality and years of a man’s life. 3. A test for diabetes is extremely important if a man has high blood pressure or high cholesterol. Far too many men suffer from undiagnosed diabetes. If you are
women’s health: the recommended must have tests Article By Tracee Cornforth, About.com Guide.
Do you know that as women, we all need to have certain medical tests and health screenings throughout our lives? For example, did you know that vision and hearing screenings are recommended during every decade of your life? Continue reading to learn why we need these and other health screenings. Pap Test – The Pap test or a Pap smear is important for all women age 21 and above. Sexually active women under 21 also need Paps beginning within three years of the first time sexual intercourse happened. The Pap, developed by Dr. George Papanicolaou in the 1950s, detects abnormal changes in cervical cells that may led to cervical cancer if not detected by annual Pap smears. Prior to the Pap, cervical cancer was the leading cause of cancer death in women. Thanks to Dr. Papanicolaou and the Pap, cervical cancer is now 15th, among causes of cancer deaths in women. Mammograms – Recommendations for when to begin annual mammography vary among health professionals. Some, including the American Cancer Society and the American College of Obstetricians and Gynecologists, recommend mammography screening beginning at age 40, while other professional groups, including the American College of Physicians and the American Academy of Family Physicians, US Preventative Services at Task Force, as well as the Canadian Task Force on Periodic Health Examination, recommend yearly screening beginning at age 50. These differences are due to the fact that the groups who recommend mammograms beginning at age 50, believe that the risks of radiation may outweigh the benefits of screenings at an earlier age. Younger women at high risk for breast cancer need annual mammograms as ordered by their physicians. Mammograms are safe, relatively painless, and necessary for early detection. If found early, the five-year survival rate for breast cancer is up to 96%, according to the National Breast Cancer Foundation. Bone Density Test – Testing for bone loss is simple, painless and necessary for women 65+, younger women with at least one risk factor, and for women who
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a potential candidate for diabetes or the health profile of a candidate, make sure that your doctor actually performs the test for diabetes. If a man has been experiencing feelings of sadness for more than two weeks prior to a doctor’s visit, talk to your doctor about depression. Most men don’t like to discuss their feelings, however depression is a serious problem that can sap your energy, and thus affect both your home life and your career. Be sure to check with your physician for any additional screenings that are recommended for maintaining your optimal health.
had a hysterectomy. Osteoporosis, in most cases, causes substantial bone loss and the development of bone tissue deterioration. This disease, if not found and treated early, leads to fragile bones that break easily. Over 1.5 million women and men 50+ have osteoporosis-related fractures annually. Early diagnosis can reverse some bone loss that occurred prior to diagnosis. Blood Pressure Check – High blood pressure, or hypertension, affects at least 50 million people, or one of every five people, in the U.S. Hypertension, occurs when blood pressure readings repeatedly rise above 140/90. Blood pressure can also be too low. When this occurs, patients experience low blood pressure or hypotension. Symptoms include dizziness or feeling light headed and headaches. Those taking high blood pressure medicine who start having these symptoms should check with their physician to see if a medication change is necessary. Cholesterol Screening – This test helps predict risks for the development of heart disease. Routine cholesterol tests are necessary every 5 years for adults. Other tests including HDL and LDL cholesterol and triglycerides, together, called a lipid profile are usually performed at the time of cholesterol testing. These tests should be given only to healthy patients because some types of illness may cause false low results. Pregnancy also frequently causes high cholesterol numbers. Colorectal Cancer Tests – Colonoscopy should begin, for most patients, at age 50 and should take place every 10 years following. Those with known risk factors should follow their physician’s advice for when to start. The American Cancer Society also recommends a fecal blood culture test yearly after age 50. Early diagnosis of colon cancer significantly increases the five-year survival rate from this tragic disease to more than 90%; however, early colorectal cancer diagnosis occurs only 39% of the time. These tests are the best way to catch colorectal cancer while still in its early stages. Other recommended tests include: skin cancer screenings, diabetes testing, as well as hearing and vision screenings. Be sure to check with your physician or health care provider for any additional screenings that may be recommended for maintaining your optimal health. For further reading on this topic, visit: http://womenshealth.about.com/od/surgeryforgyndiseases/a/medicaltests.htm
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health kid’s health: nature deficit disorder Article from kidshealth.org. Reviewed by: Steven Dowshen, MD.
With options for indoor recreation multiplying and becoming more sophisticated, parents are all too aware of how much time their kids spend parked on the couch watching TV or glued to a computer /cell phone / gaming system. Mix these digital delights with parental fear of “stranger danger” (which often is unrealistic), and you get kids spending less and less time enjoying the great outdoors, a trend author Richard Louv dubbed “nature deficit disorder” in his influential book “Last Child in the Woods.”
Excellence in breast care right in your own backyard.
Louv says that in the last 30 years kids have become more plugged-in at the expense of connecting with the natural world. He argues that this could have consequences not only for physical fitness, but also for long-term mental and spiritual well-being, citing “increased feelings of stress, trouble paying attention, [and] feelings of not being rooted in the world.” While that may be difficult to prove, many parents still would like to see their kids get outside more. But how? Urban families might have limited natural places to explore; suburban families might have to drive to area parks; and almost every family is pressed for free time.
What This Means to You Besides spending more ahours on media diversions (often, up to 7 hours a day), kids are also multitasking — leaving the TV on while online and text messaging friends. It’s up to parents to get them unplugged and outside. Unless kids are naturally outdoorsy, convincing them to go out for some fresh air can be a struggle. Be creative. No park in your area? Even a small backyard can be explored (what’s under those rocks?), made more nature-friendly with some bird feeders and a birdbath, or be the setting for a family camping night. Have to drive to get to get to anything green? Try geocaching. This modern treasure hunt phenomenon uses GPS coordinates to direct seekers to spots urban, suburban, and rural for small stashes of fun stuff placed by other geocachers. Engage computer-loving kids by asking them to visit one of the many online geocaching resources to choose which treasures they should search for. Still getting resistance? The National Wildlife Federation (NWF) suggests baby steps — work toward a daily “green hour” of unstructured play and interaction with nature by starting with a 15-minute excursion into the backyard to, for instance, identify the birds you see. The NWF and other organizations offer loads of ideas for outdoor play and exploration on their websites. Make it the mission of your computer kids to go online and find activities to try.
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.
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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health hair health: cold weather hair care
or wind, use a silk scarf to protect your hair from the elements. Remember... sun can also be as damaging in winter as it is in summer!
Article provided by Douglas Blackwood of Salon 300 West / 252-757-3684
1. Condition, condition, condition! Dry heat and cold weather strip hair of moisture. Since dry hair breaks easily, the most important thing to do during cold months is to deep condition often and use an intensive daily conditioner. 2. Avoid using heated appliances. Blow dryers, curling irons and flat irons dry hair out even more in winter. If you must use them, lower the heat settings. 3. Avoid chemicals. Don’t perm or use peroxide-laden color in winter. Try lowlights or highlights added to just a few strands of hair to give you that extra glow, or try using a no peroxide hair color or a low-peroxide color. 4. Don’t clarify too often. At this time of year it’s best to avoid products that build up in your hair rather than to remove them. If your hair is sensitive to the effects of silicone build-up, now is the time to avoid products with silicone derivatives (look for ingredients with the suffix “cone”). While the initial effect of silicone is one of smoothing and shining, silicone can be very difficult to remove completely and can eventually have a drying effect on some types of hair. As great as using a clarifying shampoo or rinse is at removing hair product buildup, most tend to remove the protective oils from the hair shaft... oils that are much needed to protect hair during harsh, cold months. When you do clarify in winter to be sure to use a gentle clarifying shampoo. 5. Cover up! If you are going to be outside, especially in extreme temperatures
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6. Hair can be more dry and brittle in winter, and thus much more delicate. Avoid over-brushing your hair, Grandma wasn’t right about everything. Comb hair gently with a wide-tooth comb at least a couple times a day to prevent tangles and gently remove any knots and tangles. Turtleneck sweaters can cause knots at the nape of your neck, so be wary of them if they cause problems for you. 7. Trim often. If you are maintaining length, trim your hair about a half inch a month. If you are actively growing your hair, trim it a half inch every other month during the cold season. This will help prevent breakage from moving up the hair shaft and causing you a boatload of trouble later! 8. Keep hair conditioned to help prevent static electricity. If you find your hair is flyaway in winter, apply an anti-static mist specially formulated to control static. In a pinch, you can use a dryer sheet on your hair, or give your hairbrush a light spray of an anti-static product like Static Guard. Keep fuzzy sweaters and winter clothes “conditioned” too. Using fabric softener on your clothes, especially those you put on over your head, will help reduce static electricity. 9. Avoid excessively hot water when you wash your hair. Hot water is drying to hair. Rinse in tepid or even cold water for smooth, shiny hair all year ‘round! 10. Try dazzling updos for winter. Not only will this limit your hair’s exposure to the elements and dry air, they are beautiful and highly festive!
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health heart health: winning with heart failure Article by Angela Mayo, PharmD. She is a clinical pharmacy specialist and manager of the Heart Failure Program at the East Carolina Heart Institute at Pitt County Memorial Hospital.
Despite the way it sounds, heart failure (HF) does not mean that someone’s heart suddenly stops working. Heart failure occurs when the heart cannot pump enough blood and oxygen to support the rest of the body. It often develops over a long period of time. Heart failure is a very serious condition, but proper treatment with medications, lifestyle changes, and sometimes device therapies (such as pacemakers and defibrillators) can often result in patients being able to live full, active lives. This year, more than 670,000 people will be diagnosed with heart failure, adding to the more than 5.8 million Americans who are affected. Heart failure causes more hospitalizations than all forms of cancer combined. The biggest risk factors for HF include coronary artery disease or heart attack, high blood pressure, and diabetes. Other causes include obesity, damaged heart valves, heart enlargement, and drug or alcohol abuse.
Watch for symptoms Many people are not aware they have heart failure because some of the more common symptoms, such as feeling tired and short of breath, are often mistaken for normal signs of getting older. Early diagnosis and treatment improves both quality of life as well as life expectancy. If you have risk factors or symptoms such as shortness of breath during daily activities, difficulty breathing when lying down or weight gain with swelling in the legs and ankles, see your doctor as soon as possible. By knowing your complete medical history, performing a thorough physical exam and evaluating test results, your doctor can tell if you have heart failure and help you determine the best course of action for managing it.
Achieving Good Outcomes Winning with heart failure is a team effort that involves the patient, family members, doctors, nurses, and other health care professionals. The HF team at the East Carolina Heart Institute at Pitt County Memorial Hospital also includes nurse practitioners, pharmacists, nutritionists, psychologists, and exercise specialists. Patients and their families are key partners on the team. As with any good team, communication is important. It is essential for both patients and caregivers to understand what HF means, recognize the symptoms and know what to do if symptoms change. Patients can take many steps to manage their symptoms and avoid a trip to the emergency room or a hospital stay, including: • Limit salt intake • Maintain a healthy weight • Take medications as prescribed • Keep all medical appointments • Notify your doctor when symptoms worsen To learn more about how you can be heart healthy, make plans to attend the 3rd annual Heart Health Expo, sponsored by the Heart Institute at Pitt County Memorial Hospital. The event is free, with information and activities for all ages. The Heart Health Expo will be held on Saturday, February 26, 2011 from 9:00 a.m. to 1:00 p.m. at the Greenville Convention Center.
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health booking some downtime: marathon & beyond magazine Article By: Tony Parker
I am looking around at the detritus surrounding me in my home office. Shelves crammed full of old receipts, books, broken watches, figurines, and a plethora of running paraphernalia. I am here, one witnessed by the clutter he keeps, not unlike an old quilt scented with years of service cloaking an old man in warmth. Okay. I’m a packrat, one of the best of them. I come by this honestly. Just look at my father’s collection of stuff. When cleaning season comes, I’ll do my best to purge with a Stalinist vengeance, but then I’ll spy an old copy of Marathon & Beyond, and it’s all over. I remove the magazine from the shelf, shake the dust off, and read about Marshall Ulrich’s beginnings as an ultra runner or someone’s Most Unforgettable Marathon. When I began this odyssey, this adult onset athleticism, I did what naturally came to me. I read everything in sight I could get my hands on to fill my head with wisdom and words to inspire. I read and felt the urge to go and go and go. After all, I just quit a three pack a day addiction! Instead of trying to gently break this body back into health, I forced a
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square peg into a round hole and wound up hurting myself. I thought that if the men and women who write for Marathon & Beyond can run for hundreds of miles in Kelvin cold and sunspot heat, well then I should be able to! If only I really understood the training and dedication behind the adventures. Possibly by heeding the warnings I may not have had to endure two knee surgeries and the litanies of “I told you so’s”! Marathon & Beyond Magazine is unlike many of the rags we find on shelves today. This well crafted bimonthly periodical is filled with stories that are not only inspirational, but are most often written by the runner who experienced the event. The runners are real, very much like you and me, who love sharing their stories. Most are not professional writers, but are passionate folk who may be your next door neighbor. In Marathon & Beyond you will not find the “perfect pair of trail shoes” or learn how to “flatten your abs in 5 weeks”, but you will find inspiration. That word again, inspiration. Add to this dedication and we learn that our lot is a group of compassionate visionaries striving toward one more goal. This past weekend I accomplished my “one more goal”. My partner and I ran the Dash for Cash ten miler, along with about 700 others. Last year I ran the 5K, this year stood the ominous 10 miles. My goal was only to finish, my desire was to not be “swept” from the course at 2 1/2 hours. I wasn’t. How about this? 1 hour 46 minutes and 53 seconds! After the race we realized that we had crossed a threshold, and longer distances are definitely within our grasp. While not yet at marathon level, I’ve learned to run and train smart, and to listen to my body. During rest days, I’ve learned that there’s no better running periodical than Marathon & Beyond.
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health There is also laser surgery and microsurgery for glaucoma. Laser surgery slightly increases the outflow of the fluid from the eye or eliminates fluid blockage. Microsurgery is performed to create a new channel to drain the ocular fluid; this form of glaucoma surgery sometimes must be repeated. Some people are considered ‘glaucoma suspects.’ This means you are more likely to develop glaucoma. We will check your IOP more often, and pay close attention to any change. The purpose is to begin medication as soon as it is needed, so that your vision is not affected. You might be a glaucoma suspect if you are over age 45, have a family history of glaucoma, are African American, have diabetes, or are extremely near-sighted.
Is there a cure? There is no cure for glaucoma, but the disease can be managed over time. Our practice has quite a few glaucoma patients, and we are experienced in prescribing the appropriate medications and monitoring your eye health. Good eye health care can minimize the damage that glaucoma can do to your vision.
What can I do?
eye health: what you need to know about glaucoma Article provided by Dr. Tim Klugh / Eye Care Center, 1100 West 15th Street, Washington, NC / 252.975.8040 or 1.800.738.8040. Sources: WebMD.com, the American Academy of Ophthalmology, and the American Optometric Association For additional information, please visit www.webmd.com, www.medem.com, and www.aoa.org.
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Have an annual routine checkup that includes measurement of IOP. Seek immediate, qualified eye care if you experience vision loss, narrowing of vision (tunnel vision), haloes around lights, pain in the eye, an eye that looks hazy, nausea or vomiting (especially in conjunction with any of the other symptoms). If you are diagnosed with glaucoma or are considered a glaucoma suspect, visit the office as often as recommended by your eye doctor. Take all medications exactly as prescribed, and report any concerns or problems to the doctor.
Everyone should be concerned about glaucoma because the symptoms of this serious disease are “silent.” Glaucoma is nearly always painless, and slowly robs you of vision-without you being aware of it. Only regular visits to a qualified eye doctor will reveal the signs that you are at risk for glaucoma or already have the disease.
What causes it? Glaucoma is a condition in which the optic nerve is damaged. It’s associated with elevated pressure inside the eye, or intraocular pressure (IOP). That’s why we measure your IOP with a tonometer every time you come for a routine checkup. The increase in pressure happens when the passages that normally allow fluid to flow through your eyes become clogged or blocked. The reasons that the passages become blocked are not known. When the internal pressure increases, the nerve fibers in the optic nerve become damaged, and vision is affected. Another way we evaluate glaucoma is by measuring your visual fields. We use a computerized instrument that projects spots of light, and you indicate during the test which spots you see. A visual fields test helps us determine how much your vision has been affected.
How is it treated? Treatment often includes the use of a drop or drops which you must place in your eyes every day. These drops can help control your eye pressure. Sometimes the dosage will be adjusted, or the type of drop will be changed, so the drops are more effective in controlling IOP. This, in turn, will minimize the damage caused to the optic nerve. Side effects of glaucoma drops may include allergy, redness of the eyes, brief stinging or visual blurring, and irritated eyes.
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wellness nutrition: reducing your daily intake of added sugars
a number to shoot for, but the American Heart Association recommends that women limit their added sugar intake to 100 calories or 6 teaspoons a day; and men 150 calories or 9 teaspoons. Those amounts are all the added sugar you eat and drink (mostly added by food processors), not just what you add to your food.
Article By: Kathryn Kolasa PhD, RD, LDN, Professor Emeritus, and Brody School of Medicine at East Carolina University.
It will take some work to get most of us down to that little bit. Most Americans take in 475 calories or 30 teaspoons a day in added sugar. A 12 ounce cola has 140 calories or 9 teaspoons of added sugar; a 16 ounce bottle of iced tea has almost 12 teaspoons; a regular size chocolate candy bar has almost 8 teaspoons, while 4 Oreo cookies have almost 4 teaspoons.
Do you need more encouragement to reduce your intake of sugar sweetened beverages like tea, soda, and sports drinks? The science has shown that consuming added sugars increases your risk, not only for obesity, but also for high blood pressure and heart disease. And since the number one source of added sugars in the American diet is sugar sweetened beverages, it’s no wonder that groups like the American Heart Association ask you to drink less. Health experts also encourage us to eat foods of higher nutrient density — that is, foods that give you good value in the nutrients provided for the calories consumed. It’s a struggle to follow that advice because most of us really like sugar. It’s hard to imagine, but there has been a 500% increase in soft drink consumption over the last 50 years. I can’t even imagine what the increase in the consumption of sweet tea has been! Americans unfortunately have displaced healthier beverages with sugar sweetened beverages. The Dietary Guidelines for Americans haven’t given us
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You need to count even the added sugar in healthy foods, like strawberry yogurt with just a bit more than 3 teaspoons. But, it’s a challenge to find out how much added sugar is in your food since the Nutrition Facts label on the food does not distinguish between naturally present or added sugars. And, as I said, you don’t need to worry about the naturally occurring sugars in milk, fruit or plain yogurt. Here is one tip: if a packaged food contains little or no milk or fruit, then you can be safe to think that the “sugars” number on the Nutrition Facts panel is a pretty good estimate of added sugar. At this point, don’t worry about the source of sugar. It doesn’t really matter if it is added sucrose (sugar), brown sugar, high fructose corn syrup, fructose, honey or any other sugar. Focus on reducing all added sugars.
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wellness seasonally savvy — tips for winter food shopping on a budget Article by Jenna Little, BS Nutrition & Dietetics, BA Communications. For more food ideas and tips visit Chefesque.blogspot.com
Do you ever find yourself, mid-winter, dreaming of the bountiful days of summer when fresh produce is easily found and eating healthy isn’t such a challenge? This scenario was common for me up until recently. When the farmer’s market days were about to expire, I was determined that this would not be the last of my fresh produce inspired recipes and menu’s. As I have shopped through the produce aisle this year, I’ve been challenged to go outside the box by purchasing and cooking vegetables that were unfamiliar. Through my culinary excursions of preparing acorn squash, butternut squash, savoy cabbage, broccolini, brussels sprouts, and sweet potatoes (a thousand ways) I have found a new appreciation for the fall and winter season. Unlike the spring and summer produce which can be considered “light” on the stomach, the fall and winter vegetables are hearty. Transitioning into the cooler months, most people crave comfort foods and this seasons produce delivers! One may assume that shopping on the fresh produce aisle is not practical for a budget. I would encourage those who believe this misconception to give it a try. Normally fresh produce that is in season, is affordable. It is easier to stick to a budget when you plan your meals around what is on sale. Shop for a week’s worth of vegetables and then plan your meals. You can choose to have a few vegetarian meals or simply compliment your meat of choice with tasty side dishes. Keep fresh produce a year round staple in your recipe’s and diet. Not only will you sample new vegetables but you may find your new favorite food. Eating seasonally will challenge you to consume a variety of vegetables which are high in antioxidants, vitamins, minerals and fiber. All of these help fight against chronic diseases and promotes health. Eating seasonally is a win/win/win. A win for your budget, local farmers, and your health!
Be on the look out for: Brussels sprouts, beets, broccoli, cabbage, carrots, cauliflower, celery, escarole, fennel, leeks, lettuce, parsnips, radicchio, rutabagas, sweet potatoes and turnips.
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Try This Tasty Recipe: Roasted Butternut Squash Soup 1 regular butternut squash, peeled and cubed 1 cup of fat free milk 1 cup of fat free plain yogurt 1 tablespoon of cinnamon 1 tablespoon of olive oil 1 teaspoon of all spice 1 teaspoon of nutmeg 1/2 teaspoon of salt 1/4 teaspoon of pepper Wash, peel and cube butternut squash. Toss squash in a bowl with olive oil, salt and pepper. Place squash on a sheet pan lined with parchment paper. Roast on 450 degrees for 20 minutes or until tender. Puree roasted squash in a food processor until smooth. Pour into a soup pot and add remaining ingredients and bring to a boil. Turn heat down and simmer, allowing soup to thicken. Serve with a fresh salad and enjoy!
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wellness fiscal fitness: what you should know about market corrections Article written by Wells Fargo Advisors and provided courtesy of Robert Burleson - Financial Advisor in Greenville, NC at 252-756-8222.
There is no way around it - markets generally move in cycles! Although the past is no guarantee of the future, historically, the stock market has spent more time on bullish advances than on bearish retreats – which is why stocks have been considered a good investment over the years – the market also tends to retrench more than the average investor would like to think about. The traditional definition of a bear market is a 20% or greater decline in stock prices as measured by the Dow Jones Industrial Average or other relevant index. A full-fledged bear market can persist for many months or, in rare cases, years. Some corrections, on the other hand, are sharp, but brief, lasting only a day or two – such as the Dow’s 500-point drop in October 1987 – or for a few weeks. Sometimes a short, dramatic decline serves as a prelude to a lengthier downturn. The 1929 crash and subsequent three-year bear market, which saw the Dow lose almost 90% of its value, illustrates this latter possibility. Government and securities-industry officials are constantly learning from their experiences with previous declines. Regulations established in the
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wake of the 1929-1932 bear market have helped prevent another decline of similar magnitude. For example, margin requirements were raised from 10% to 50% to prevent investors from becoming excessively leveraged (indebted) the way many were in the months leading up to the 1929 crash. More refinements were introduced after the 1987 correction, including our current system of circuit-breakers. In theory, these circuit-breakers would stretch out a decline over several days rather than allow it to gain momentum immediately. The assumption is that the additional time would help curb panic selling. Although the securities industry is committed to doing everything in its power to protect investors, it cannot prevent market corrections. It is essential for investors to take responsibility for their own investment activity and to arm themselves with as much knowledge as possible about the risks and potential rewards of investing. In the 1930s, the Cowles Commission, formed to guide investors through the aftermath of the 1929 crash, came up with five essential rules for successful investing, which are still applicable today: Invest for the long term. While the stock market can be risky over the short term, risk decreases as your investment time horizon lengthens. A good rule of thumb is that stock and bond investments should be funded with money you won’t need for at least five years. Some investors hope to improve their returns by selling a portion of their
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wehealth llness holdings just before a correction. Such “market timing” is something that even professional investors find difficult to do well with any consistency and is not recommended for the average investor. Aside from the very real difficulty of identifying the end of one market phase and the beginning of a new one, the basic emotions of greed and fear work strongly against those who attempt market timing, constantly tempting them to overstay their positions in a bull market and to remain on the sidelines for too long in a bear market. Invest systematically. One way to avoid the timing dilemma is to use a simple strategy called dollar-cost averaging – the practice of investing a fixed amount of money in a particular investment at regular intervals. Because the amount invested remains constant, the investor buys more shares when the price is low and fewer shares when the price is high. This means that the average cost per share tends to be lower than the average market value of the investment over the same period.
At the other end of the spectrum are the many companies with histories of consistent sales and earnings growth. Although nothing is guaranteed in the investment markets, there is a lower probability that such companies will drop off the investment map during a correction. Rather, a correction presents investors with the opportunity to acquire more shares of historically seasoned, financially sound companies at reasonable prices. Get professional advice. Each investor brings a different outlook and level of sophistication to the markets. Most investors can benefit from some degree of professional input. Whether that means professional research on individual securities, advice on asset allocation, or entrusting money to professional portfolio managers, investment professionals are great resources for helping investors achieve their financial goals. Particularly during corrections, it helps to have a coherent investment strategy worked out in advance and to be able to keep that strategy clearly in mind as events unfold. A qualified investment professional can help plan a sound investment strategy. * Gary P. Brinson, Brian D. Singer, and Gilbert L. Beebower, "Determinants of Portfolio Performance II: An Update," Financial Analysts Journal, May/June 1991. 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.
Dollar-cost averaging cannot eliminate the risks of investing, guarantee a profit or protect against a loss in declining markets. The success of the program depends on making regular purchases through advancing and declining market periods – and on selling when your investment is worth more than the average price you paid. Since such a plan involves continuous investment in securities, investors should consider their financial ability to continue purchases through periods of low price levels. But dollar-cost averaging does offer a disciplined method of investing in the securities markets and lowers the price you have to get to break even. Diversify investments. When people think about investing their money, they probably envision themselves comparing the merits of various investments. But before they get to that step, there is a more basic decision to make: asset allocation. Asset allocation is the percentage of investment funds an investor allocates among asset classes such as stocks, fixed income, cash equivalents, and tangibles/real estate. The decision is an important one. A study of large pension funds determined that a pension manager’s allocations among asset classes had a far greater long-term effect on returns than the individual securities selected. Of course, asset allocation or investment timing cannot eliminate the risk of fluctuating prices and uncertain returns. Buy quality. Periodically, investors become enamored with initial public offerings (IPOs). For those who know how to invest in them and understand the risks, IPOs can be an appropriate investment. By definition, however, IPOs involve companies whose stocks are untested in public trading. The average investor should approach this arena with extreme caution and commit no more than a small percentage of investment capital to it.
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wellness massage: the benefits are more than skin deep — also biological! Article by Roni Caryn Rabin / Published: September 20, 2010 / nytimes.com
Does a good massage do more than just relax your muscles? To find out, researchers at Cedars-Sinai Medical Center in Los Angeles recruited 53 healthy adults and randomly assigned 29 of them to a 45minute session of deep-tissue Swedish massage and the other 24 to a session of light massage. All of the subjects were fitted with intravenous catheters so blood samples could be taken immediately right before the massage and up to an hour after the massage.
Much to their surprise, the researchers, sponsored by the National Center for Complementary and Alternative Medicine, a division of the National Institutes of Health, found that a single session of massage caused many biological changes. Volunteers who received Swedish massage experienced significant decreases in levels of the stress hormone cortisol in blood and saliva, and in arginine vasopressin, a hormone that can lead to increases in cortisol. They also had increases in the number of lymphocytes, white blood cells that are part of the immune system. The volunteers who had the light massage experienced greater increases in oxytocin, a hormone associated with contentment, than the Swedish massage group, and bigger decreases in the adrenal corticotropin hormone, which stimulates the adrenal glands to release cortisol. The complete study (A Preliminary Study of the Effects of a Single Session of Swedish Massage on Hypothalamic–Pituitary–Adrenal and Immune Function in Normal Individuals) was published online in The Journal of Alternative and Complementary Medicine. The lead author of the study, Dr. Mark Hyman Rapaport, chairman of psychiatry and behavioral neurosciences at Cedars-Sinai, said the findings were “very, very intriguing and very, very exciting — and I’m a skeptic.”
yoga: join an online yoga class
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Article by Patresia Adams from sooperarticles.com.
Yoga is known to be the ancient medical concept designated to adopt natural remedies to heal an ailment. In today’s hectic life schedule and buy work mechanism, people don’t get time to pay attention to regular exercises. In such cases, yoga has emerged as a powerful tool to keep you happy and healthy. This is the reason why a large number of people adopting yoga in their regular regime. With the advancements in technology, people can now learn yoga online courses in the comfort of their home. They can easily choose a yoga learning centre online and register there. Depending on their time availability and budget, one can join an online yoga course conveniently. Yoga is believed to 4000 years old and originated from the Sanskrit language which means to join or integrate, or simply union. The major objective is to unite the mind, body and soul with truth. Yoga embraces the physical, mental, emotional, and spiritual aspects of life. The yoga online courses are gaining popularity day by day at a much rapid pace. Learning yoga courses online facilitates you to learn at per your own convenience. You can choose your own yoga schedule and start learning this magical power of healing. These yoga online courses are also very cost effectiveas it saves your money in terms of conveyance and trainer’s fees. The major benefit of learning yoga online courses is that you can fix your own class schedule which gives you more flexibility and convenience. Moreover, you can ask questions to the online yoga instructor who can revert back to you with the right answer to your query. You don’t need to travel to learn yoga as you can learn it in the comfort of your home. So, what are you waiting for? Just join a yoga course online.
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wehealth llness mind + body: positive thinking Article By Shuchi Kalra / Edited & published by Lisa Lambson / brighthub.com
In recent years, ‘positive thinking’ has emerged as the most overused word in health circles. Not only spiritual gurus, even scientists and doctors are now vouching for its healing powers. Positive Thinking: The New Buzzword— When you really want something the whole universe conspires to help you achieve it – that pretty much sums up the power of positive thinking. Recently, many scientific studies have concluded that happiness and health are mostly about attitude. Until a few years ago, positive thinking wasn’t really something that one would preach, propagate or read about. But now, it forms the core of spiritualism and religion. Why? Because right now, we need it the most! Positive Thinking as a Destressor—A person with a positive outlook toward life is more likely to cope up with diseases and unpleasant surprises that life throws up every once in a while. This in turn translates to lower stress levels, better immunity and happiness. When a person is happy, the body releases ‘feel good’ hormones called endorphins that boost up the body’s natural resistance to pathological and lifestyle diseases. This phenomenon roughly forms the scientific principle behind mind-body medicine. Optimism and the Heart—Optimism has also been proven to protect the heart from stokes and cardiovascular disease. Details of the study can be found here. It is speculated that people who think positive are less likely to resort to stress-induced behavior like overeating, alcoholism and eating unhealthy comfort foods – all of which directly contribute to heart attacks and strokes. The Quest for Health and Happiness—Optimistic individuals are often more sure of themselves and exude more confidence than their pessimistic counterparts. This in turn reflects upon their work –life balance, success and productivity in general. They are also less likely to suffer from psychological disorders like depression, anxiety, eating disorders and memory loss. Once we analyze a failed relationship or even loss of a job in retrospect, we will find that everything ultimately boils down to attitude. Wouldn’t it be easier to deal with conflicts if both parties adopted a positive approach? Wouldn’t you meet with professional success if you carried out your work with passion and interest? It is no secret that people feel more comfortable and happy around individuals with a positive aura as opposed to those who crib, blame and wallow in self-pity.
acupuncture: how does it work? Article By B. Stone / brighthub.com
Acupuncture involves the use of stimuli such as needles, electrodes, or even finger pressure (acupressure) on points along the body. Additional techniques such as moxibustion, where Chinese herbs are burned near the points, and massage therapy may be used with acupuncture. This form of medicine is safe as long as it is done by a trained practitioner. No drugs or harmful side effects are involved. Since acupuncture, attempts to heal by improving overall wellbeing, the use of this therapy is more likely to have positive side effects. It’s often used as a safe treatment for chronic pain. Modern scientific research supports the use of acupuncture for protecting the body against infections and regulating physiological functions. In Chinese medicine it’s used to treat numerous common health problems from chronic fatigue syndrome to the common cold. The World Health Organization (WHO) supports its use for over 100 different conditions. So, how exactly does acupuncture work? An Explanation of Acupuncture—According to traditional Chinese medicine, acupuncture works by unblocking the flow of qi, or life energy, that flows through the set of energy pathways that circulate through the body, the meridian system. Meridian points are stimulated from the placement of a needle. Each point correlates to an organ or body function. When qi is able to flow freely the body can return to a state of wellness. When energy is blocked due to stress, injury, diet, etc., the body is susceptible to disease. While the Chinese model sufficiently explains the true potential of this form of healing, Western medicine doesn’t incorporate the intangible into theory. Therefore subtle matter, such as qi and the meridian system cannot be used to explain how it works. According to Western medicine acupuncture works by stimulating nerve cells and causing the release of brain chemicals such as endorphins and stimulates release of hormones to balance bodily functions. Research—According to the WHO, acupuncture is effective and has many benefits. It’s well-suited as a form of complimentary medicine as its effects aren’t always major or instant, but subtle and long-term. It’s a recommended treatment for pain and is often used by cancer patients to relieve negative treatment effects. Its effectiveness for pain is comparable with that of morphine. Acupuncture shows advantages for: gastrointestinal problems, treating /speeding injury recovery, reducing labor pain and duration, stimulating immune system, treating headaches, migraines, and neuralgia, relieving insomnia, respiratory disorders, normalizing blood pressure and rheumatoid arthritis. How does acupuncture work? By facilitating balance. Understanding the life energy and the meridian system is the foundation of understanding this form of healing. However, because acupuncture has proven itself consistently in clinical studies, even Western medicine has accepted it as an effective and helpful form of medicine despite differing conceptions of well-being.
Every human being yearns for happiness and tries to find it material pursuits, relationships, achievements and possessions. What we fail to realize is that happiness is the easiest to find because it lies within us. Don’t sweat the small stuff and life will be as beautiful as it is meant to be!
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fitness the basics: general exercise guidelines for beginners & intermediate level participants
walking: tips for walking faster
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.
2. Keep chest raised, shoulders relaxed (shoulders down, back and relaxed).
• 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.
Article from thewalkingsite.com.
1. Use good posture. Walk tall, look forward, (not at the ground) gazing about 20 feet ahead. Your chin should be level and your head up.
3. Bend your arms in slightly less than a 90 degree angle. Cup your hands gently. Swing arms front to back (not side to side — arms should not cross your body.) Do not swing elbows higher than your sternum (breast bone). Swing your arms faster and your feet will follow. 4. Tighten your abs and buttocks.. Flatten your back and tilt your pelvis slightly forward. 5. Pretend you are walking along a straight line. Resist the urge to elongate your steps. To go faster — take smaller, faster steps. 6. Push off with your toes. Concentrate on landing on your heel, rolling through the step and pushing off with your toes. Use the natural spring of your calf muscles to propel you forward. 7. Breathe naturally. As you walk, take deep, rhythmic breaths, to get the maximum amount of oxygen through your system. Walk fast enough that your breathing is increased yet you are not out of breath.
Walking Don’ts — Common mistakes made by walkers... 1. Do not over stride 2. Do not use too vigorous arm movements 3. Do not look at the ground
Strength Training
4. Do not hunch your shoulders
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.
5. Do not carry hand weights or place weights on your ankles
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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What is the difference between — power walking, fitness walking, health walking and race walking? Fitness walking is called by many different names — power walking, fitness walking, health walking. Power walking is commonly used to represent an exaggerated walking style. This style of overstriding and exaggerated arm movements is often linked with injuries. Because of this I don’t generally use the term power walking. A better term for a healthful energetic walking pace is “fitness walking.” Fitness walking is much more than a stroll or nature walk. When fitness walking you incorporate the muscles of the upper body making it a GREAT aerobic activity. It burns approximately the same calories as running, yet it is much easier on the body. Because more muscles are used it burns calories much quicker than less aggressive walking. It also tones muscles in the buttocks, thighs, hips, shoulders, upper back and abs. Most fitness walkers average about 12 to 15 minutes per mile. Unlike race walking, there is no official definition. There are no rules. If you walk at a purposeful fitness walking pace using good technique you are a fitness walker. Use tips above to insure good walking form and to increase your pace.
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fitness sports med: rehab — a common thread for sports injuries Article By Thad Locklair, PCMH Physical Therapist
It’s a nightmare moment for all athletes, from the weekend warrior to the professional: an awkward turn or landing, and a joint pops or bends in the wrong direction. Searing pain follows. This is the start of common injuries involving sports medicine. As a physical therapist at the ViQuest Center at Pitt County Memorial Hospital, I work daily with patients who have suffered knee ligament tears, ankle sprains or strains and, increasingly, repetitive stress injuries like plantar fasciitis. The immediate treatments for these injuries can vary, from surgery to prescription medication. But a common thread links them all: rehabilitation.
Injury rehabilitation, whether after surgery or after a less serious injury, generally proceeds in phases. First, you work to regain a full range of motion in the injured body part. Next, you work to rebuild strength. Finally, you move to restore agility and balance. As you return to full function, proprioception — your almost-unconscious sense of where your body is in relation to other objects — returns. This neurological phenomenon is one of the primary forces that protect us from injury. It’s part of the reason you don’t roll your ankle every time you come to a stop while running.
After a major sports injury, a return to peak performance, whether in a competitive sports environment or in everyday life, requires full commitment to rehabilitation. High-quality rehabilitation is as much an art as a science. When recovering from a major injury, the patient works toward a delicate balance. You need to do enough physical therapy to return function to the injured body part, but not so much that you overwhelm it and risk re-injury.
Throughout rehabilitation, we aren’t just working to heal the current injury; we also try to identify the causes of it and prevent recurrence.
This is one of the biggest challenges for most athletes. You train yourself to push your limits, but doing that during injury rehabilitation can cause longterm damage. Your body does have limits, and a good physical therapist will work with you to recognize and heed them.
A complete rehabilitation facility, like the accredited Regional Rehabilitation Center at Pitt County Memorial Hospital, is a good model. Rehab services are available from a range of specialists in a variety of environments, for inpatient or outpatient visits, on exercise equipment or in a swimming pool.
Full recovery also requires access to the right rehabilitation resources: trained, dedicated professionals; appropriate equipment for treating a given injury; and facilities and equipment to accommodate any recovery need.
Due to lack of available homes 28,000 dogs and cats were killed at the Pitt County Animal Shelter between 2001-2009 Homeless animals throughout our region are suffering and dying. The number of puppies and kittens born each year surpasses the number of available homes. No one wants to talk about animal deaths; it’s easy to look the other way, but as caretakers of our animals we need to stop this. I support Spay Today as they work to solve this problem. To reduce the number of unwanted animals in our area, Spay Today must sterilize at least 6000 animals each year. To meet this goal, Spay Today is launching a $100,000 capital campaign which will finance building expansion, purchase needed veterinary equipment and fund surgeries to animals in need. Please help make eastern NC a better place for all our animals. — Parker Overton For more information on Spay Today, Inc., please visit www.spaytoday.net or call 252-321-8839. Send donations by check to: Spay Today Inc., 4550-B County Home Road., Greenville, NC 27858 Spay Today Inc. is a 501(c)(3) organization. Donations are tax deductible to the extent provided by state and federal law.
Spay Today is a low cost spay/neuter clinic. Help control pet overpopulation by promoting spay/neuter.
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fitness Increase the load in your dumbbell exercises by two to four pounds every couple of weeks to ensure progressive overload and therefore continued gains in muscle strength. Research suggests that after eight weeks and up to three or so years, strength gains are primarily due to gains in muscle size, not the neurological coordination of muscle fibers seen in the earlier stages of resistance training. This might be considered a complicating factor for runners, who generally don’t want bigger upper-body muscles to carry across the finish line. Note that this phenomenon attenuates, however, after about three years of regular strength training, when a ceiling is reached in terms of muscle hypertrophy, and neural factors again seem to take over as the main supplier of greater force.
running: how strength training can help your running Article By Kevin Beck / Running & FitNews ® / American Running Association, empowering adults to get America’s youth moving. For more information or to join, please visit www.americanrunning.org.
Runners often overlook strength training for the upper body, yet this conditioning can yield major gains in respiratory efficiency, core stability, and running economy. The mechanism here is muscle strength, which improves performance and prevents injury. The area of a muscle correlates to the amount of force it can produce; bigger muscles produce greater force. Resistance training can increase the size of the muscle—but it can also enhance the nervous system’s ability to coordinate the contraction of muscle fibers, which also contributes to greater force. In runners, the goal is greater force without increased muscle size, or developing a big engine in a light chassis. Training duration, volume, and intensity are all variables that determine whether this desired outcome is achieved. Most runners will benefit from two resistance train sessions per week, using dumbbells in a variety of ways. In keeping with the sport-specific principle of resistance training, favor exercises that stabilize the core. Contrary to common belief, this does not mean favoring only abdominal and back exercises. For example, the alternate standing shoulder press, during which you “punch” a dumbbell above your head with one hand, then lower it as you raise the dumbbell in the other hand, demands of the core muscles that they stabilize the body while you perform these exercises. By contrast, an isolated single-joint exercise like the bicep curl may provide little benefit, as these muscles are rarely used in isolation during running.
Most running-specific resistance training sessions should involve 12 to 15 reps per set, with a load allowing for a 12- to 15-repetition maximum. Perform three sets, with 45 seconds to a minute rest in between. You can work through a routine in as little as 30 minutes if you perform “supersets,” alternating the exercises of two opposing muscle groups such that the rest for one group occurs during the exercise of the opposing group. Perform large muscle group exercises before small, and compound exercises before single-joint. Individuality simply means that each athlete adapts differently to training according to experience, history of injury, biomechanics, genetics, and other factors. Additional considerations involve your specific goals, and include weighing the importance of improved endurance versus strength versus power (traditionally, the product of strength and speed). Resistance training is a unique form of training because you can elicit a wide variety of adaptations by carefully manipulating the repetitions, loads, rest periods, and number of sets to suit your exact needs. As skills and experience improve, there are always ways of performing advanced variations of the exercises, as well, for example while balancing on a stability ball or in a lunge position. And finally, remember that reversibility follows a predictable pattern as well. If you had a 20% improvement in muscle strength after six weeks, it would take approximately six weeks without training to lose this gain. An effective twice-a-week upper-body resistance training regimen for runners might look like this. Three 12-rep sets of each (load = 12RM), with 45 seconds rest in between:
Lat Pull-Downs Performed seated at a weight machine with knees under pad and a grip on the bar wider than shoulder-width.
Alt. Dumbbell Chest Presses Performed prone on a weight bench, pushing weights up one hand at a time.
Similarly, while back exercises are certainly running-appropriate, remember to achieve muscle balance by training the muscles of the chest and shoulders, which provide opposite antagonistic actions to the muscles of the upper back. Limiting muscle imbalances in the way limits injury. Unilateral upper body exercises are more specific to running than bilateral exercises like the traditional bench press; running simply does not involve both limbs moving in the same direction simultaneously.
Cable Seated Rows
Reviewing the key principles of any resistance training program, in addition to specificity we find progressive overload, individuality, and reversibility.
Dumbbell Side Delt Abduction
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Seated with legs straight out and knees slightly flexed, bring the pulley handles toward your trunk with both hands. Squeeze the shoulder blades together and down, keeping arms close to the body.
Alt. Standing Shoulder Presses Lift dumbbells one at a time above your head from a standing position.
Standing, holding weights at sides, bring both arms up parallel to the floor.
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fitness health active adult: 3 steps to fitness Article By Dave Tabern / articlesbase.com / For more information and tips about fitness and health visit: fitness-for-fifty-plus.com or fitness-for-fifty-plus.com/fitnesstips.html
Exercise for seniors doesn’t have to be complicated or hard. The primary consideration is to proceed at your own pace and to assess your present condition. You will benefit as long as you are in reasonable health and have your physician’s permission to begin.
Choose Enjoyable Activities—One thing that keeps many people from beginning is that they don’t know how to motivate themselves to stick to a daily fitness program. Making exercise fun is one way to make it a part of your daily life. Find activities that you can enjoy and don’t seem like a chore. This could include activities like gardening, and house work, walking, or hiking, as well as sports type activities like biking, bowling, swimming, even running.
Set Small Goals—Setting goals for improvement is very important. You should start slowly with just a few goals in mind. Take time to be active for a few minutes a day. It is just as effective to work out for ten minutes, three times a day as it is to spend thirty minutes all at once. So set a goal to break up your sessions to make it easier to stick to your new exercise routine.
even graduate to running if you are so inclined. Working out four or five times per week is the goal you should shoot for. At first, two to three days per week would be the minimum. Keep in mind that at first it will take some effort to get into shape. Once you are in shape it becomes a lot easier to stay in shape.
You Can Stay Motivated—Another way to motivate yourself toward your goals is to use a pedometer when you walk. This can help you to keep track of your progress as you gradually increase your distance over time. Everyone likes to see progress. Keeping a training log is yet another excellent way to help you stay motivated. No matter what type activity you decide to engage in, writing down what you do daily helps you to see your progress and to set attainable goals as you continue. Start at your own level. Set goals to gradually improve your fitness level. As a senior you’ll be amazed at the progress you will be able to make physically. A big priority in your life should be set goals to exercise regularly.
Although it is recommended that you should spend an hour of concentrated activity per day, it doesn’t have to be formal. Simply walking for 30 minutes a day is a great way to stay active. Once you are in pretty good shape you can
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The question is not whether we will die, but how we will live. — Joan Borysenko
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Lynn R. Johnson, MD, Medical Director • Raymond B. Minard, MD Melany Furimsky, DO • Christopher T. Grubb, MD • Juan B. Firnhaber, MD Jo Anne Eure, RN, MSN, ANP, FAAPM • Margaret Dudley, RN, MSN, ANP-BC
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fitness personal training: no excuses! you CAN be a morning exerciser Article By: Missy Fulmer Jacobson, MA / Coordinator of Exercise Programming / ViQuest Wellness Center / 252.847.7899
I love to hear people say, “Oh, I’m no morning person. Workouts don’t happen for me before the sun comes up.” Believe me, like the rest of the world, nobody really wants to get up in the dark, when they’re hungry and tired, to sweat (and suffer?) before a long day of work. But, research shows – it’s the best time of day to ensure your daily exercise is done before you fall prey to a list of excuses. Ninety percent of people who exercise consistently do it in the morning. How does one go about starting to fight the morning blahs? Even if it’s a simple 30-minute workout, studies show your day will improve with exercise “first thing.” So why don’t most people workout before work? See if one of your reasons made the top 5. Choose to start your day the healthy way.
Top 5 excuses NOT to workout and how to fight them. #1.Too sleepy and tired. Try to fight this excuse by getting more rest at night. Plan your nights to hit the sack by 9:30 or 10pm and plan to rise and shine at 5:30 or 6am. That will be 7-8 hours of quality sleep. That’s all each of us needs if the sleep is quality rest. #2. Too hungry. This is simply not true. If you’re planning a 30-minute workout, breakfast should be eaten after or you can have something “tummy
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friendly” such as a protein bar prior. Unless you plan to participate in a 60minute or more workout or an intense, rigorous strength training session, wait on your big morning meal. After your workout, enjoy breakfast part 2. #3. It’s still dark outside. It’s true it sometimes feels like it’s the middle of the night at 6 or 7am when it’s dark, but fool yourself. Have your alarm set and lights wired to “brighten” your room as you wake. Put your clothes out the night before and prepare yourself for the morning temps, cold or hot. #4. I’m Bored! Here is where the options are endless. Start with new music on your iPod or find something in the morning you really want to watch (the news, a movie, talk show, etc.). Try cross-training and doing something different. Your brain will register virtually anything new as a pleasant surprise. #5. COFFEE! If you need coffee or caffeine to start your day, try a coffee protein shake post workout. Savor the idea of coffee and nutrition together after you’ve earned it with a workout. It’s oxygen the brain craves, not caffeine. The benefits of a morning workout far outweigh the negatives: metabolism is boosted and you burn calories even after your workout is done; a study in the Sleep journal showed regular morning exercisers sleep better than those who exercise in the evening, and studies show that exercise can increase your mental sharpness for 4 to 10 hours post workout! Move past the excuses and become a morning exerciser. Fight your excuses! Odds are in your favor you will become a routine morning exerciser. If that turns out not be the case for you — Just Do It…anytime! Morning is best, but anytime is great! The key is regular, consistent exercise at any age, anywhere, anytime!
achieve magazine
fitness health cycling: spin your way to fitness Article By Eric Kenney For Active.com.
As Old Man Winter roars in and daylight becomes scarce, it’s vital that you have a structured training program that keeps you motivated, improves your weaknesses and gets you ready to achieve next season’s goals. Spinning classes are a great way to beat the cold despite their bad reputation for being a glorified aerobics class on a bike. Here are three ways that you can turn those spinning classes into the perfect winter workout by honing your technique as you work on building endurance. Focus on your pedal stroke: You don’t have to balance the bike, steer, or be wary of your buddy who thinks he’s George Hincapie but is actually the worst bike handler you’ve ever seen. Take a few minutes in the beginning of class to pedal with one leg. Do 2 x 30 seconds on each leg. Then take some 30-second or one-minute intervals to really focus on a perfect pedaling—both legs—smooth and efficient. Be sure to slow down (or stop) your pedaling when you switch your legs. Recruit your fast-twitch fibers: Most spinning bikes have semi-fixed or totallyfixed cranks. This will carry your legs through the circle even when they start to wear out at the end of class. This is a great time to do some 30-second bursts of high-cadence, low-resistance sprinting in the saddle. These are for technique, not power.
This effort will recruit fast-twitch muscle fibers when they’re the most tired, training your legs to be the fresh at the end of a hard ride or race. This makes you more prepared for that inevitable attack at the end that spring road race. Remember, you control the workout: If your workout goal is to do a solid 10minute seated climb, then stay in the saddle. No one is going yell at you. And don’t forget that you control the tension on the flywheel. Be sure to keep it at your intensity and not Joe Spinner’s—who doesn’t even commute to work. You don’t have to be a member as most clubs have a drop-in rate that will allow you to take a class. So get on that spin bike and start getting ready for next season!
Word of Mouth Painting Painting, Flooring, Wood-Rot, Pressure Washing & More! Heath Boyer 252.341.3423 Call today for a free quote! winter ‘11
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jan-early april‘11 events Runs, Walks, Races, etc. Jan 1 - Trent Woods Resolution Run / New Bern, NC 10:00 AM / www.trentwoodsresolutionrun.net Information / Online Registration: runtheeast.com Feb 5 - Heart & Sole 5K and Half Marathon / Goldsboro, NC 6:15 AM Registration / 8:00 AM Race Information / Online Registration: runtheeast.com Feb 12 - Cupid's Crawl 5K / Greenville, NC 7:30 AM Registration / 9:00 AM Race Information / Online Registration: runtheeast.com Feb 26 - Krispy Kreme Challenge & 5K / Greenville, NC 8:00 AM Registration / 9:00 AM Race Information / Online Registration: runtheeast.com March 12 - Roanoke Canal Half Marathon & 8K / 8:00 AM Roanoke Rapids, NC / Info & Online Registr.: canalrace.com March 12 - Young Life 5K / Washington, NC / 8:00 AM Information: runtheeast.com or pamlicoyl@gmail.com March 19 - Edenton Kiwanis Club 5K / Edenton, NC Information: ecrun.org March 19 - 12th Annual Habitat Home Run / Greenville, NC 8:00 AM / Info & Registration: habitathomerun.com March 26 - 2nd Annual Washington Noon Rotary Club 10K Washington, NC / Information: ecrun.org April 2 - 2nd Annual Love A Sea Turtle 5k & Nature Walk Trail Course at A Time For Science, Ayden, NC 8:30 AM Registration / 10:00 AM 5k & Nature Walk Online Registration www.loveaseaturtle.com Contact: loveaseaturtle@suddenlink.net April 9 - Down East Walk to Defeat ALS (Lou Gehrig’s Disease) Alice F. Keene Park, County Home Road, Greenville 9 AM Registration / 9:45 Opening Ceremonies / 10 AM Walk Online Registration www.catfishchapter.org (Down East Walk) Contact: 1-877-568-4347 Visit the following sites for more information: active.com, runtheeast.com, runnc.com, ecrun.org and ncroadrunners.org
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achieve magazine
Proudly Introducing RapidArc The Revolutionary 2 Minute Cancer Treatment TM
Carolina Radiation Medicine / 21st Century Oncology is the area’s first and only radiation oncology center to offer Varian’s RapidArc state-of-the art radiation technology. This breakthrough treatment delivers powerful, precise tumor-destroying radiation in a painless treatment that takes less than two minutes. RapidArc delivers a complete intensity-modulated radiation therapy (IMRT) treatment with one rotation of the machine. This unique therapy enables our physicians to deliver more precise IMRT up to eight times faster than conventional or helical IMRT (tomotherapy). RapidArc delivers its dose all at once, rather than slice by slice, with no compromise in precision for a faster, more comfortable session. Carolina Radiation Medicine / 21st Century Oncology features board certified attending physicians with decades of experience providing nationally-accredited state-of-the-art cancer services, including: peerreviewed multidisciplinary care, patient navigation, CT scan-based image-guided radiation therapy (IGRT), intensity-modulated radiation therapy (IMRT), cranial and body radiosurgery, Gamma Knife radiosurgery, prostate seed brachytherapy, high dose rate brachytherapy, partial breast radiation and expert second opinions. We combine leading edge technology with home town personalized care. For more information or to schedule an appointment, call (252) 329-0025.
Ron R. Allison, MD Medical Director Board Certified Radiation Oncologist
Cynthia A. Ballenger, MD Board Certified Radiation Oncologist
Andrej V. Hnatov, MD Board Certified Radiation Oncologist
801 WH Smith Boulevard Greenville, NC 27834 www.21stCenturyOncology.com
(252) 329-0025 toll free (888) 871-0025
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