Achieve Magazine Winter 2012

winter‘12

what’s inside: health: men men’’s, s,women women’’ss && kid kid’s health • eye health heart heart health health •• booking booking some some downtime downtime

wellness: nutrition nutrition •• mind mind ++ body body •• massage massage •• corporate corporate wellness wellness

fitness: personal personaltraining training •• running running •• active active adult adult sports sports med med •• 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 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: am i going bald?

kid’s health:

the hour of power

3 women’s health: menopause weight

On the Cover — Starting line at the Reindeer Dash for Cash 12/4/11 at the Greenville Town Commons.

Photo courtesy of Allyson Rideout.

4 back health: subluxations

5 heart health: 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 issue: March 1, 2012 For more information, contact:

potassium boosts heart health, while salt harms it

6 immunity health:

5 immunity boosters that really do work!

emotional health:

10 emotional fitness tools

7 eye health:

LASIK eye surgery

8 booking some downtime: stalking the wild asparagus

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

9 mind + body: procrastination

10 nutrition:

helping hands

11 nutrition: © 2012

winter ‘12

Impressions Group, LLC

horrible food trends of 2011

12 fiscal fitness:

the 5 most important estate planning documents

13 corporate wellness: make it your mission

14 massage:

it’s hip to massage glutes/hips

fitness 15 cycling:

cold-weather riding tips

16 the basics

general exercise guidelines for beginners & intermediate level participants

sports med:

rest between workouts

17 personal training:

strength training – who should do it & why?

18 active adult:

fit at 50 & beyond

yoga:

not all “yoga” is the same

19 running:

treadmill training for winter

20 event calendar (january - march 2012)

page 1

health men’s health: am i going bald?

hair follicles to become sensitive to dihydrotestosterone, or DHT, a byproduct of testosterone. Follicles grow smaller and their life span shortens.

Article by Dennis Thompson Jr. / Medically reviewed by Pat F. Bass III, MD, MPH

You may not know it or feel it, but you lose hair all the time — an estimated 100 hairs from the 100,000 or so strands in your scalp every day.

About 90% of the hair on your head is growing at any given time, in a growth phase that lasts as long as six years. The other 10% is in a resting phase that lasts a few months, and at the end of that phase the hair is shed. A new hair grows from the same follicle to replace lost hair, renewing the growing cycle.

Hair grows about half an inch a month, but growth slows with age. Baldness occurs when certain factors interfere with this natural process of hair loss and replacement, preventing new hair from replacing hair that has fallen out.

Hair loss is a fairly common sign of aging among men. About a quarter of men begin to go bald by the time they’re 30, and about two-thirds are either bald or well on their way to baldness by 60. Genetics, nutritional deficiency, drug side effects, or even stress caused by illness may play a role in hair loss: More than 95% of hair loss in men is caused by androgenetic alopecia, also known as male pattern baldness. Men with typical male pattern baldness have a receding hairline and thinning hair around the crown, eventually causing a bald spot. Male pattern baldness is considered a genetic condition, inherited from either the mother or the father’s side of the family. Male pattern baldness also requires the presence of the male hormone testosterone. Genetics cause

A telogen effluvium occurs when a shock to the system causes hair roots to be pushed prematurely into the resting state. As many as 70% of scalp hairs are then shed, usually about two months after the event. While hair falling out by the handful can upset anyone, telogen effluvium normally resolves itself within a few months and the hair grows back. Hair loss through telogen effluvium can be caused by: a serious illness involving a high fever or severe infection; major surgery or a chronic illness, including thyroid disease; anticoagulants, gout or chemotherapy drugs; and lack of protein, iron or too much vitamin A. Alopecia areata is rare form thought to be an autoimmune disorder in which antibodies attack the follicles. You may be in good health in all other respects, yet start finding smooth, round patches of exposed scalp; these can be roughly the size of a coin or larger. In some cases, these patches progress to total scalp and body hair loss. Alopecia areata is cyclical, meaning hair can grow back or fall out again at any time.

Cicatricial alopecia is a rare disorder where hair loss involved in cicatricial alopecia results from inflammation around the follicle. An affected person might feel itching or pain and have scarring or permanent hair loss in the affected area.

Learn more about male hair loss and male balding at: www.everydayhealth. com/mens-health/hair-loss-treatments.aspx .

kid’s health: the hour of power Sixty minutes — that’s how much physical activity kids should get each day.

But as kids get older, increasing time demands can make getting a full hour of exercise a challenge. Some kids get caught up in sedentary pursuits like TV and the Internet. Even doing studying and reading, while important, can contribute to inadequate physical activity.

During these years kids often come to a fork in the road with sports. The athletic might end up increasing their commitment to sports, which is great.

But casual athletes may lose interest and decide to quit teams and leagues.

Unless they find replacement activities, physical activity can go way down.

Activity is a key component of good health for all kids. It strengthens bones and muscles and ensure bodies are capable of doing normal kid stuff. It also helps control weight and decreases risk of chronic illness. So how do you get kids motivated to be active, especially those who aren’t natural athletes?

The key is finding activities they enjoy. The options are many. When kids find fun activities, they’ll do them a lot, get better at them, and want to do them even more. But, if they’re pushed into activities they don’t like, they’re unlikely to want to participate and end up feeling frustrated.

Expose kids to a variety of activities, games, and sports. Keep it fun. A mix of activities at home and at school is best. Be sure to include free time for kids to make their own decisions about what to do. Kids look to parents for guidance, support, and encouragement. And it’s important to set a good example, so don’t groan about your own exercise — make it a priority and look for chances to be physically active as a family. Read more online at: http://kidshealth.org/parent/nutrition_center/staying_fit/schoolage_active. html# .

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achieve magazine

health women’s health: menopause weight

needs fat cells. Of course, if you’re stressed and on a low-fat diet, your body will struggle to keep all these balls in the air — and refuse to let go of body fat.

Article by Marcy Holmes, NP, Certified Menopause Clinician / www.womentowomen.com

As women enter perimenopause, many experience unexplained weight gain — especially around waists and hips — despite attempts to diet. Often methods of weight management that worked for years are suddenly ineffective. Weight gain in the abdomen is one of the most common complaints of perimenopausal women. Yet most have been told that an extra 10–20 pounds is simply a rite of passage at this time of life and they should accept their “middle-age spread.”

But you do not have to! There’s no reason to settle for anything at this stage of life, let alone weight gain. Sure, things may get more complicated during perimenopause. Hormonal fluctuations, years of toxins, and your body’s natural proclivity for retaining estrogen–producing fat cells at this time can result in some extra weight. But it doesn’t mean you’re stuck with it.

Menopause weight gain — The same metabolic set point holds true for your post-menopausal body as it did before “the change.” Menopause weight gain is another symptom that your system is out of balance. To restore balance, figure out what’s going on at the core physiologically and emotionally.

One of the joys of menopause is the stripping away of the masking effects of estrogen. While this process may cause symptoms, it becomes much easier to get a handle on what’s not functioning. Many have conditions such as insulin resistance or adrenal fatigue that have been developing for a long time, but it’s only after estrogen dips that they’re noticable, and can be fixed.

Are you carrying toxic baggage?— Artificial sweeteners are not a solution, but part of the problem. They may lack calories, but mimic sugar so the body produces insulin to metabolize them, contributing to insulin resistance. Caffeine worsens problems you may have with adrenal fatigue. By midlife, most have had years of exposure to allergens, pesticides, plastics, metals, bacteria, and other chemicals. And, debris that can’t be eliminated gets stored in fat cells.

Over time, a woman’s system can get so gummed up, it can’t function well — and often, the more fat cells she has, the more toxins she has stored. When a woman begins to lose weight dramatically, like a crash diet, toxins get released into the body in a flood and can cause miserable symptoms. The body wants to return to homeostasis and will sabotage even the best weight loss intentions.

The truth — is, weight loss isn’t about willpower or calories in/calories out... myths promulgated by the diet industry. Fad diets don’t work because they oversimplify a complicated process. You’ve got to get healthy before you can lose weight and keep it off. Establish baseline health, and your body will seek and maintain its ideal weight. The first step is to follow nutritional and lifestyle guidelines. Menopause is no reason to accept someone else’s idea of what your limitations are — in fact the opposite is true! There’s no better time than now to begin building a stronger health foundation. For more information, visit: http://www.womentowomen.com/menopause/menopauseweightgain.aspx .

Why does menopause weight gain occur so universally for women? — It depends on the person, but there are common causes. Fat cells and hormones are part of a system biofeedback network that orchestrates appetite, metabolism, heat regulation, digestion, and detoxification. Chronic disturbance in the crosstalk among systems has the potential to cause weight gain (and a host of other menopausal symptoms, like hot flashes and food cravings).

The causes of unexplained weight gain — One vital link exists between insulin, metabolism and body fat. For years, women followed conventional low-fat, high-carbohydrate diets, with processed foods (pasta, breads, snacks, beer and wine, etc). Over time this can create insulin resistance. This means your body converts calories into fat — even if you’re dieting.

A second link lies between stress and body fat. Stress hormones, like cortisol, block weight loss. Sometimes called “famine effect”: despite adequate food, the body interprets prolonged stress as a famine, and goes into hoarding mode.

Stress can be emotional, physical, or even diet-related. Bingeing, yo-yo dieting, unaddressed food sensitivities, and severe calorie restriction are stressors.

Many of us combine a stressful lives with low-fat, high-carb diets. to create a powerful hormonal imbalance, and inevitable weight gain. High-carb diets cause neurotransmitter imbalances that lead to food cravings. Because your body can’t maintain optimal blood sugar and serotonin levels, you’re compelled to want snacks and caffeine. But they only exacerbate both insulin resistance and adrenal exhaustion while adding body fat. This is a vicious cycle.

Another weight issue is fluctuating estrogen, and for menopausal women, diminished estrogen. As production of your ovaries falls, your body turns to secondary production, including body fat, skin, and other organs. If you’re struggling to maintain hormonal balance, body fat becomes valuable. Often your body is balancing estrogen loss with maintaining bone mass, for which it

winter ‘12

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health back health: subluxations Article by: Dr. Brian M. Kean / Kean Chiropractic Center, Greenville / 252-321-3579 / AHAPM.com / ScoliosisRehabiliationCenter.com

A subluxation is the result of spinal bones with improper motion or position affecting nerve communications between your brain and your body.

sub = less than | luxation = dislocation A subluxation is a stress response. Muscles go into spasm. Spinal bones lock up. Adjacent nerves are choked or chafed. This interferes with the control and regulation of your body. This garbles communications between the brain and parts of your body.

A dropped cell phone call can be irritating. But dropped communications between brain and body can seriously impair health!

Distorted nerve communications can be an underlying cause of many health problems beyond just headaches and back pain. For example. Interfere with nerve impulses going to or from your stomach: stomach problems.

Your nervous system controls every cell, tissue, organ and system of your body.

These nerve impulses travel through your spine. So having a spine free of vertebral subluxation is essential for optimal health. Only a chiropractic examination can detect subluxations. Only chiropractic adjustments can reduce their effect to your nervous system, naturally.

Find out if you have subluxations before they become more serious and more difficult to correct. Below are some frequently asked questions:

How come I’ve never heard of subluxations before?

True, subluxations have not received the press that say, cancer, cholesterol or heart disease have. However, subluxations are just as important and are often the underlying cause of a wide variety of health problems.

How do you get subluxations?

There are three basic causes of subluxations. Physical causes include slips and falls, accidents, repetitive motions, and improper lifting. Stress, anger and fear are examples of emotional causes of subluxations. Alcohol, drugs, pollution and poor diet can be chemical causes of subluxations.

How can subluxations be corrected?

The primary form of care to reduce subluxations is a schedule of chiropractic adjustments. By applying a specific and precise force, in the right direction and at the right time, over time, changes in the position and motion of spinal bones can be made.

How can I tell if I have subluxations?

You can have subluxations and not even know it. Like the early stages of tooth decay or cancer, subluxations can be present before warning signs appear. The results of a thorough examination can show the location and severity of any subluxations you may have.

Can subluxations clear up on their own?

Sometimes. Today’s hectic lifestyles are a constant source of subluxations.

Fortunately, our bodies have the ability to self-correct many of these minor problems as we bend and stretch, or when we sleep at night. When the subluxations don’t resolve, you’ll want to see a chiropractor for an adjustment!

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achieve magazine

health heart health: potassium boosts heart health, while salt harms it Article by Steven Reinberg, HealthDay News from everydayhealth.com

Too much salt and too little potassium in your diet may boost your risk for cardiovascular disease and death, a new study shows.

Earlier studies had found an association between high blood pressure and high levels of salt consumption and low levels of potassium intake. The combination of high salt — sometimes called sodium — and low potassium appears to convey a stronger risk for cardiovascular disease and death than each mineral alone, the study authors said.

“The combination of high sodium and low potassium is really a double whammy for cardiovascular risk and for mortality,” said lead researcher Dr. Frank B. Hu, a professor of medicine at Harvard Medical School.

Although sodium and potassium act independently, high potassium levels can counteract some of the effect of high sodium, Hu said. “But the adverse effects of high sodium cannot be completely offset by a high potassium diet,” he said.

For the study, published in July 2011 Archives of Internal Medicine, Hu’s team collected data on 12,267 people who were part of the Third National Health and Nutrition Examination Survey Linked Mortality File, from 1988-2006.

In addition to mortality data, this survey contains dietary information.

To find out the role of salt and potassium and the risk of cardiovascular disease and death, the researchers looked at the levels of these minerals and the ratio between them. Over an average of 14.8 years of follow-up, 2,270 people died. Of these, 825 died from cardiovascular disease — which includes stroke — and 443 died of heart disease.

After taking into account variables such as gender, race and ethnicity, weight, high blood pressure, education and physical activity, Hu’s group found that high salt intake was associated with a 20% increased risk of death, while high potassium intake was associated with a 20% decreased risk of dying.

The benefits of potassium to counterbalance the effects of salt for controlling high blood pressure have been known for years, but get little attention, Sandon said. “There have been hints in the past research literature that the ratio of the two may be more important than the nutrients individually,” she said.

Diets with plenty of fruits and vegetables are associated with better heart health, Sandon said. “Fruits and vegetables are your best natural sources of potassium, and they are naturally low in sodium,” she explained.

“I agree with the authors that more emphasis should be put on the importance of getting more potassium while lowering sodium intake,” Sandon said.

“The DASH (Dietary Approaches to Stop Hypertension) diet does just that and has been around for quite some time now,” she stated. “It encourages people to eat more foods high in potassium (fruits, vegetables, low-fat dairy) while eating less sodium-laden foods.”

Sandon noted that this is consistent with the 2010 Dietary Guidelines for Americans, which encourage increased fruit and vegetable intake while lowering intake of foods high in sodium.

Those guidelines recommend that Americans limit their daily salt intake to less than 2,300 milligrams (about a teaspoon) for most people, and to less than 1,500 milligrams for people 51 or older, all blacks, and people who have high blood pressure, diabetes or chronic kidney disease, regardless of their age.

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What’s more, high salt consumption coupled with low potassium intake was a significant risk factor for cardiovascular disease and heart disease, the researchers added.

“We should continue to reduce the amount of sodium in our diet, especially in processed foods,” Hu said. “We should also promote high consumption of potassium, especially from fruits and vegetables,” he added. “Those things should go hand-in-hand.”

While the study uncovered an association between heart disease and the two minerals, it did not prove a cause-and-effect.

Commenting on the study, Lona Sandon, an assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center at Dallas, said, “The findings are not surprising to me.”

winter ‘12

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

page 5

health emotional health: 10 emotional fitness tools Article by Barton Goldsmith, Ph.D. from psychologytoday.com

When things get out of control and you momentarily lose your emotional balance, there are any number of little things you can do to regain it. Here are ten tools to help get you started.

immunity health: 5 immunity boosters that really do work!

Article by Amy Reiter for cafemom.com

As cold and flu season bears down on us, we often feel helpless. Is there anything we can do to prevent what sometimes seems inevitable: that we’ll come down with the flu du jour and spend a week (or more) coughing, sneezing, wheezing, feverish, and ... miserable?

It turns out, while there’s no way to guarantee that you won’t get sick, there are a few ways you can boost your immunity so that your body is in tip-top shape to fight off whatever comes floating by.

Here are five of them: 1. Eat a diet rich in antioxidants: Antioxidant vitamins and nutrients can help your immune system battle infections by neutralizing the free radicals that can damage cells in your body. Vitamins C and E are particularly important, as are beta-carotene, bioflavenoids, and zinc. A great way to make sure you get enough of these vitamins and nutrients is to eat lots of colorful fruits and veggies (berries, citrus fruits, apples, spinach, beets, broccoli, carrots) — raw or lightly steamed. Fresh garlic also helps. And yes, chicken soup has been known to help boost immunity, too. Your mother was right!

2. Get lots of shuteye: Here’s another thing your mom was right about: You’re better able to fight off illness if you’re adequately rested. Doctors do recommend that adults get eight solid hours of sleep each night. I know, dream on — but you should at least try.

3. Get moving: Regular exercise ups your level of infection-fighting white blood cells and boosts your endorphins, those feel-good hormones that increase your sense of well being and the quality of the sleep you get, both of which benefit your immune system. Something as simple as a taking a walk each day or getting 20 minutes of moderate exercise three times a week can reduce your chances of coming down with a cold.

4. Try to chill out: Stress suppresses your immune system; relaxing can give it a boost. You might even try relaxation techniques like meditation: Studies show that people who meditate regularly produce more antibodies to fight off the flu. Ommm ...

5. Yuk it up a little: Laughing lowers the levels of stress hormones and boosts your supply of infection-fighting white blood cells. It also raises your level of endorphins. So slip your favorite comedy in the ol’ DVR, or better yet, call up your funniest girlfriend and invite her out for coffee. And if you need to negotiate the parental leave, just tell your partner you’re boosting your immune system. Because a healthy you is good for your whole family, right?

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1. Wash your hands and face and brush your teeth. It cools and cleans the parts of your body that you use most frequently, which is relaxing, and gives you that “fresh start” feeling.

2. Put on clean socks and some shoes that you haven’t worn in a few days.

Shoes take a day or two to release any moisture they have absorbed, and this is a very easy way to put a little pep back into your step.

3. Give yourself a good shave (face or legs). This is another instant refresher.

Especially if you have sensitive skin or the weather is dry. Plus, when we know we are looking our best, we naturally feel better.

4. Look at any trophy, diploma, or certificate of achievement that you have earned. And if it isn’t framed and on the wall, frame it now. These are reminders of your accomplishments, and taking in your success is important to maintaining your self-esteem.

5. Remember your last (or greatest) success and think about it for 60 seconds.

Taking in your success as often as possible will help you reach another and another. Quite simply, it reminds you that if you’ve done it before, you can do it again.

6. Know you are the person your loved ones think you are. And yes, that goes for your dog too. Knowing that you are unconditionally loved can’t help but make you feel good about yourself. It’s so easy to beat yourself up, I recommend pulling yourself up instead.

7. Wash your car, inside and out. Hey, when our wheels are shiny, we feel better. If you don’t think this applies to you, just remember how you felt the last time you got a ride in someone’s very funky car. Race you to the car wash.

8. Organize your closet and get rid of anything that no longer fits. Old clothes may come back into style, but you really don’t want them on hangers for the next twenty years. Throwing out the old makes room for the new. For some, the feeling they get from putting on a new “power suit” fills them with pride.

9. Cook a lovely meal. Even if you are by yourself, preparing a tasty dinner, setting the table, and treating yourself to a wonderful culinary experience will lift your spirits. Sharing it with someone you love and/or respect will make it even more nurturing.

10. Look around you, remember that you started with nothing, and know that everything you see, you created. We can all lose our feelings of self-worth, especially when something goes wrong in our world. The truth is that if you have done it before, you can do it again-no matter what.

None of these tasks has to be uncomfortable or take you much time. Finding ways to give yourself a little boost when you’re not feeling like you’re at the top of your game is a trick that truly happy people use on a regular basis.

achieve magazine

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

On the day of your surgery, eat a light meal before going to the doctor, and take all of your prescribed medications. Don’t wear eye makeup or have any hair accessories that will interfere with positioning your head under the laser.

If you’re not feeling well, call the doctor’s office to discuss possible postponing.

What Happens During LASIK Eye Surgery?

During LASIK eye surgery, an instrument called a microkeratome or femtosecond laser is used to cut a thin flap in the cornea. The cornea is peeled back and the underlying cornea tissue is reshaped using an excimer laser. After the cornea is reshaped so that it can properly focus light into the eye and onto the retina, the cornea flap is put back in place and the surgery is complete. LASIK is performed while the patient is under anesthesia in the form of eye drops and usually takes about 10 minutes to complete. Patients may request mild sedation. Plan to have someone drive you home after surgery.

What Should I Expect After LASIK Eye Surgery?

Laser assisted in-situ keratomileusis, or LASIK, is a popular surgery used to correct vision in people who are nearsighted, farsighted, or have astigmatism.

All laser vision correction surgeries work by reshaping the cornea, or clear front part of the eye, so that light traveling through it is properly focused onto the retina located in the back of the eye. LASIK is one of a number of different surgical techniques used to reshape the cornea.

What Are the Advantages of LASIK Eye Surgery?

• It works! It corrects vision. Around 90% of patients will have their desired vision after LASIK. An enhancement can further increase this number.

• LASIK is associated with very little pain, no bandages or stitches!

• Vision is corrected nearly immediately or by the day after LASIK. • Adjustments can be made years after LASIK to further correct vision.

• After having LASIK, most patients have a dramatic reduction in eyeglass or contact lens dependence and many patients no longer need them at all.

Healing after LASIK eye surgery usually occurs very rapidly. Most patients notice improved vision within a few days after surgery. However, vision may be blurry and hazy for the first day. Your eyes will be dry, even though they don’t feel that way. Your doctor will give you prescription eye drops to prevent infection and inflammation and eyedrops to keep your eyes moist. These drops may cause a momentary slight burn or blurring of your vision when you use them. Don’t use any eye drops not approved by your ophthalmologist.

Follow-up after surgery varies from one surgeon to another. You’ll visit the doctor for an evaluation 24-48 hours after LASIK eye surgery and regularly during the first six months.

What Are the Disadvantages of LASIK Eye Surgery?

• Changes made to the cornea cannot be reversed after LASIK. • LASIK is technically complex. Problems may occur when the doctor cuts the flap, which can permanently affect vision.

• LASIK can rarely cause a loss of “best” vision. Best vision is the highest degree of vision that you achieved while wearing your contacts or glasses.

What Are the Potential Side Effects of LASIK Eye Surgery?

Some patients experience discomfort in the first 24-48 hours after LASIK eye surgery. Other side effects, although rare, may include: glare, seeing halos around images, difficulty driving at night, fluctuating vision and dry eyes.

How Should I Prepare for LASIK Eye Surgery?

Before LASIK eye surgery, you will meet with a coordinator who will discuss what to expect during and after the procedure. During this session, your medical history will be evaluated and your eyes will be fully examined. Likely initial tests include measuring corneal thickness, refraction, corneal mapping, air pressure, and pupil dilation. Once you have gone through the initial evaluation, you will meet the surgeon, who will answer any questions you may have. Afterwards, you can schedule an appointment for the procedure.

If you wear rigid gas permeable contact lenses, you should not wear them for at least three weeks before your evaluation. Other types of contact lenses shouldn’t be worn for at least three days prior to the evaluation. Be sure to bring your eyeglasses to the surgeon so your prescription can be reviewed.

winter ‘12

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health booking some downtime: stalking the wild asparagus Reviewed by Tony Parker (t parker1961@msn.com) for Achieve Magazine.

I thought about beginning this article with something like this: Another day, my dog Max and I are hiking through the woods of Eastern North Carolina… then I thought, there is never just “another day” when Max and I hike, but always something like this… Hiking through the wilds of Eastern North Carolina, my companion, Max the Brave and I came across the tracks of a beast, huge and, well frankly, the scent was ludicrous and awful. We hustled along, rounded a corner, and made our way back to the tracks, whereupon I photographed them. Skunk Monster? Carolina Sasquatch? Maybe not. Ursus Americanus. Most likely yes. Black Bear.

Fifty years ago, an apparition appeared on the scene of American Literature and Culture. An obscure book, Stalking the Wild Asparagus, written by an eccentric by the name of Euell Gibbons, became a best seller and helped foment the back to nature, real food movement of the 60’s.

Gibbons is best remembered as a world expert forager for food in the wild.

He was born in Texas and as a teen grew up in the dust bowl era. To help feed his family, he turned to nature. Building upon the knowledge his mother

Hope & Help for the Families & Friends of Someone Who Drinks Too Much An Al-Anon Family Group now meets in West Greenville.

On Tuesdays, at 6 pm, a small number of people gather at the Lucille W. Gorham Intergenerational Community Center at 1101 Ward Street in Classroom Building 3, to help themselves and others overcome the “ frustration and helplessness cause by close association with a person who drinks too much.”

Like all Al-Anon meetings, this meeting welcomes people of all ages, backgrounds, races and lifestyles who want to learn what to do to help themselves and, perhaps, indirectly, their relatives, loved ones and friends who may be alcoholics. People who are simply seeking knowledge about Al-Anon are welcome, too.

The sole topic in an Al-Anon meeting is the solution to our problems through constructive, helpful, loving and understanding discussions. As this meeting is held during the dinner hour, all are welcome to bring a food for themselves or to share with others. For further information, please call Carol W. at 252-917-4181.

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passed to him, Gibbons provided for his family. Throughout his colorful life, Gibbons continued to learn about wild foods, through study and hands on experiences. He often used friends and family as guinea pigs for recipes he’d create. I can only imagine what a dinner party at their household must have been like!

When Stalking the Wild Asparagus was published, it was an immediate best seller. Gibbons always wanted to be a fiction writer, and to paraphrase Burns, often the plans we make for ourselves will go astray. Given that, many times new opportunities are created, and as for Gibbons, he did become a writer, and a wildly successful one to boot. The timing of his book was perfect. The early 60’s saw a new “back to nature” movement evolving, and his book was a staple. As Gibbons published more titles, his esteem grew, and he became somewhat of a folk hero. His popularity peaked with several appearances on television, including stints on Johnny Carson’s The Tonight Show. Displaying a true sense of humor and playfulness, Gibbons was both entertaining and informative.

To bring it back home, what does a hike in Eastern North Carolina, a book published 50 years ago, and bear tracks have to do with achievement and training? Simply this, over the past several years I have trained hard for several events, and am proud to say I have achieved several goals. We are always encouraged to cross train, and I do. Often on the weekends my dog Max and I find time to get lost in the woods. Like Euelle Gibbons searching for foods out of perceived nothing, I search for a few minutes of clarity which enables me to recharge the batteries, and get out there and perform like I want to. We all strive to achieve, but without a few minutes of “me time”, we never will.

“

What is the distance between someone who achieves their goals consistently and someone who spends their life merely following?

The extra mile...

”

— Gary Ryan Blair

achieve magazine

wellness mind + body: procrastination Article from Psychology Today (www.psychologytoday.com/node/24800).

There are many ways to avoid success, but the most sure-fire just might be procrastination. Procrastinators sabotage themselves and create their own obstacles.

Why would people do that? According to two of the world’s leading experts on procrastination: Joseph Ferrari, PhD, associate professor of psychology at De Paul University in Chicago, and Timothy Pychyl, PhD, associate professor of psychology at Carleton University in Ottawa, Canada, weighed in: • 20% percent of people identify themselves as chronic procrastinators. For them procrastination is a lifestyle, albeit a maladaptive one. And it cuts across all domains of their life. They don’t pay bills on time. They miss opportunities for buying tickets to events. They don’t cash gift certificates or checks. They file income tax returns late. They leave their Christmas shopping until Christmas eve.

• It’s not trivial, although as a culture we don’t take it seriously. It represents a profound problem of self-regulation. There may be more of it in the U.S. than in other countries because we’re so nice; we don’t call people on their excuses (“my grandmother died last week”) even when we don’t believe them.

• Procrastinators actively look for distractions, particularly ones that don’t take a lot of commitment on their part. Checking e-mail is perfect for this purpose. They distract themselves as a way of regulating their emotions.

• There’s more than one flavor of procrastination. People procrastinate for different reasons. Dr. Ferrari identifies three types of procrastinators: 1) arousal types, or thrill-seekers, who wait to the last minute for the euphoric rush, 2) avoiders, who may be avoiding fear of failure or even fear of success, but in either case are very concerned with what others think of them; they would rather have others think they lack effort than ability, and 3) decisional procrastinators, who can’t make a decision. Not making a decision absolves them of responsibility for event outcomes.

• There are big costs to procrastination. Health is one. Just over the course of a single academic term, procrastinating college students had such evidence of compromised immune systems as more colds and flu, more gastrointestinal problems. And they had insomnia. Also, procrastination has a high cost to others as well; it shifts the burden of responsibilities onto others, who become resentful. Procrastination destroys teamwork in the workplace and private relationships.

• Procrastinators can change —but doing so consumes a lot of psychic energy. But, it doesn’t necessarily mean one feels transformed internally.

It can be done through highly structured cognitive behavioral therapy.

• Procrastination is not a problem of time management or of planning.

Procrastinators are not different in their ability to estimate time, although they’re more optimistic than others. “Telling someone who procrastinates to buy a weekly planner is like telling someone with chronic depression to just cheer up,’ insists Dr. Ferrari.

• Procrastinators are made not born. Procrastination is learned in the family milieu, but not directly. It’s one response to an authoritarian parenting style.

Having a harsh, controlling father keeps children from developing the ability to regulate themselves, from internalizing their own intentions and then learning to act on them. Procrastination can be a form of rebellion, one of the few forms available under such circumstances. What’s more, under those household conditions, procrastinators turn more to friends than parents for support, and their friends may reinforce procrastination because they tend to be tolerant of their excuses.

• Procrastination predicts higher levels of consumption of alcohol among those people who drink. Procrastinators drink more than they intend to— a manifestation of generalized self-regulation problems. That’s over and above the effect of avoidant coping styles that underlie procrastination and lead to disengagement via substance abuse.

• Procrastinators tell lies to themselves. Such as, I'll feel more like doing this tomorrow. Or I work best under pressure. But in fact they don’t get the urge the next day or work best under pressure. In addition, they protect their sense of self by saying this isn’t important. Another big lie procrastinators indulge is that time pressure makes them more creative. Unfortunately they don’t turn out to be more creative; they only feel that way. They squander their resources.

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wellness nutrition: helping hands Article By: Kathryn Kolasa PhD, RD, LDN, Professor Emeritus, and Brody School of Medicine at East Carolina University.

I usually write about nutrition for personal wellness and fitness, but it’s important for those who can, to help others with their struggles to achieve a healthy life.

People in our community are very generous, supporting many charities. Individuals, service clubs, church groups and others help, not only their own families and members, but also reach out to those in need.

One day as I was teaching a Food Literacy Partners Program healthy meal preparation class, a woman staying at the McConnell-Raab Hope Lodge during her cancer treatment approached me. She said she was very thankful for all the groups that brought food for them, but couldn’t I do something to encourage them to bring healthy instead of fried and seasoned foods. She pointed out that few of the meals she received met the cancer survivor diet guidelines she was trying to follow.

Her caregiver, a woman with diabetes, too, said that few of the foods they received met the diet plan her doctor and dietitian worked with her to create to manage her health condition. Their comments inspired the creation of “Helping Hands”, a 37-page user-friendly resource for volunteer donors who provide meals to soup kitchens, homeless shelters, cancer lodges, and to families in need.

Before embarking on this project, Rachel Ward, then a graduate student in the ECU Masters of Public Health program searched for a ready-made resource but only found an out of date brochure on cooking for groups. So, she outlined and then developed a section on food safety.

Since many individuals who receive these foods are ill or have compromised immune systems, it’s more important than ever that good food handling practices be observed. We talked to agency directors who welcome healthier donations but are reluctant to give guidelines to volunteers for fear of scaring away donors.

We also talked with people who donated foods. They told us they were “trying to do the right thing”, could we make it easy for them to provide healthier meals. They were willing to make the healthy choice, the easy choice if we told them how. So, Jill Jennings, an ECU dietetic intern, drew on both her nutritional knowledge and skills as a chef to identify recipes and create sample menus with an eye to convenience and affordability.

“Helping Hands” includes a section of how to combine store-bought with easy home cooked dishes for a wonderful meal. The guidebook may also be used by people preparing meals for groups at various venues such as church suppers, fund raisers or funeral dinners. Volunteers will find information on the elements of healthy meals, time- and cost-saving tips, and food safety practices.

Jill recruited her friend Isabel V. Taylor to create a beautiful and warm design for the booklet. We called on our food safety and extension colleagues from North Carolina, as well as other states, to review and adopt “Helping Hands” for their programs.

And, now we want to share “Helping Hands” with you. It is a resource from the Eat Smart Move More North Carolina movement. The guide can be downloaded at: http://thescholarship.ecu.edu/handle/10342/3685 or at: http://www.ecu.edu/cs-dhs/fammed/resources/fpc.cfm#nutrition under the heading for “Donating Safe and Healthy Foods.”

If you have additional questions regarding “Helping Hands,” contact Jill Jennings at jenningsj06@students.ecu.edu or Kathy Kolasa at kolasaka@ ecu.edu).

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achieve magazine

wellness horrible food trends of 2011 Adapted from an article by Dara Moskowitz Grumdahl, Experience Life

What can I say? It was a good year, it was a bad year, it was a year. But, 2011, there are some parts of you I’d just like to forget. Like these annoying food trends whose time, I hope, will soon pass:

Artificial Truffle Oil You know truffles, yes? They’re the rare, incredibly costly “fruiting body” of an underground mushroom that French and Italian chefs have swooned over for generations. You’d think that truffle oil had some relationship to them, right? Wrong. Most commercially available truffle oil is made by adding chemical fragrance compounds to olive oil — mushroomy, rancid-smelling, sweet-and-sour, nasty fragrance compounds.

Eating Endangered Species With a single bluefin tuna commanding up to nearly a half-million dollars on the Japanese market, and a boatload of Chilean sea bass fetching the same, there’s an irresistible economic incentive for pirates, poachers and plunderers to hunt out these rare fish. Sure, eating them is still legal — and there are even “certified catches” meant to encourage good fisherpeople who follow the rules. But when it comes to bluefin tuna, those “good catches” come from best-case-scenario, super-optimistic, fact-blind “science” as interpreted by people who fish for tuna. And when it comes to Chilean sea bass, that “good catch” accounts for a tiny fraction of the volume of fish for sale.

Fake Organics What is official USDA organic food? It is food produced to meet a set of voluntary standards — voluntary standards meant to ensure a certain level of stewardship of both the product and the environment. Because meeting these standards is expensive, organic food commands a premium price.

Because these standards are voluntary, you’d think only people who wanted to farm organically would get into the business. Not so fast! What if someone wants to take advantage of cheaper petrochemical, industrial-agriculture practices, but that pass for organic and get organic prices? Then you’d have an organization like Promiseland Livestock LLC, which sold some 13,000 milk cows to Aurora Organic Dairy in Boulder, Colo. Promiseland Livestock lost its organic certification this year, three years after the USDA demanded the records that would show it really was operating organically, and three years after it refused to provide them.

Saltwater-Stuffed Meats For years, meat in grocery stores has been secretly injected with saltwater or a flavored broth solution. Yes, that $5.99 a pound chicken breast might include a whole bunch of frozen saltwater, worth a lot less than $5.99 a pound. (According to the USDA, 30% of poultry, 15% of beef and 90% of pork contain a surprise “added solution.”) But here’s some good news: In July, the USDA proposed a rule that sellers of meat and poultry injected with a saltwater or broth solution will now have to disclose the percentage of the product that is added solution, and what’s in that solution. The labels aren’t actually going to arrive till 2014 or so, but let us hope this means the days of mystery solution in our foods are at least numbered.

So these are my choices for the worst food trends of the year, and I’ll stand by them. Until I get another bee in my bonnet — or rather, perhaps I should say, a new tigress in my tree. But I don’t think that could happen until at least a few hours into 2012, do you?

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wellness your agent or attorney-in-fact. You can give your appointed agent broad or limited management powers. You should choose this person carefully because he or she will generally be able to sell, invest and spend your assets.

A traditional power of attorney terminates upon your disability or death.

However, a durable power of attorney will continue during incapacity to provide a financial management safety net. A durable power of attorney terminates upon your death.

3. Health care power of attorney. A durable power of attorney for health care authorizes someone to make medical decisions for you in the event you are unable to do so yourself. This document and a living will can be invaluable for avoiding family conflicts and possible court intervention if you should become unable to make your own health care decisions.

fiscal fitness: the 5 most important estate planning documents Article by Wells Fargo Advisors and provided courtesy of Keith Gunnet, Managing Director, Investments, John Best, Financial Consultant, Clint Sorenson, Financial Consultant.

It may be the subject matter — death, incapacity and taxes — that causes us to avoid estate planning. However, the fact is that, no matter what your age or how much wealth you’ve accumulated, you need an estate plan to protect yourself, your loved ones and your assets — both now while you’re still active as well as after your death. Having an effective estate plan is one of the most important things you can do for your family.

To start the planning process, you should work with an experienced firm that will put your interests first. The first step in the planning process is to create a comprehensive net worth statement showing all of your assets, including taxable accounts, tax-deferred accounts (IRAs, annuities, retirement plans) and life insurance investments. Your Financial Advisor can create a personal net worth statement containing this important information.

Being organized may make your meeting with your attorney more productive and expedite the planning process. But before visiting with your legal counsel, you need a basic understanding of the documents he or she may recommend for your plan.

1. Will. A will simply provides instructions for distributing your assets to your family and other beneficiaries upon your death. Your attorney can customize its provisions to meet your needs. You appoint a personal representative (also known as an “executor”) to distribute your assets. If you have minor children, you can designate a guardian for them.

To be effective, a will must be filed in probate court. Probate is a judicial process for managing your assets if you become incapacitated and for transferring your assets in an orderly fashion when you die. The court oversees payment of liabilities and the distribution of assets. Generally, your personal representative will need to employ an attorney. Because a will does not take effect until you die, it cannot provide for management of your assets if you become incapacitated. Other estate planning documents, discussed below, become effective if you should become incapacitated.

2. Durable power of attorney. A power of attorney is a legal document in which you name another person to act on your behalf. This person is called

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4. Living will. A living will expresses your intentions regarding the use of life-sustaining measures in the event of a terminal illness. It expresses what you want but does not give anyone the authority to speak for you.

5. Revocable living trust. There are many different types of trusts with different purposes, each accomplishing a variety of goals. A revocable living trust is one type of trust often used in an estate plan. By transferring assets into a revocable trust, you can provide for continued management of your financial affairs during your lifetime (when you’re incapacitated, for example), at your death and even for generations to come. Your revocable living trust lets trust assets avoid probate and reduces the chance that personal information will become part of public records.

Every revocable trust has three important components. The grantor (or settlor) — generally you — creates the trust and transfers assets to it. The beneficiary — often you or a member of your family — receives the income and/or principal according to your trust’s terms. The third component, a trustee — who could be you, a family member or a corporate trustee — manages the trust assets.

You can change a revocable trust’s provisions at any time during your life. If you act as your own trustee, you continue to manage your investments and financial affairs. In this case, your account might be titled “(Your Name), Trustee of the (Your Name) Revocable Living Trust Dated (Date).” Because this legal entity exists beyond your death, property titled in the trust does not need to pass through probate.

Once you have executed the appropriate documents for your planning needs, you should review them periodically to ensure they remain up-to-date given any significant changes (births, deaths, divorces, etc.) in your situation. While having these documents is important, there’s more to the estate planning process. For example, you may need to deal with possible estate-tax issues, as well as coordinate primary and contingent beneficiary designations on your IRA, employer-sponsored retirement plan [such as a 401(k) or 403(b) plan], annuity contracts and life insurance policies with your estate plan.

Wells Fargo Advisors does not provide legal or tax advice. Be sure to consult with your tax and legal advisors before taking any action that could have tax consequences. Any estate plan should be reviewed by an attorney who specializes in estate planning and is licensed to practice law in your state.

Trust services available through banking and trust affiliates in addition to non-affiliated companies of Wells Fargo Advisors.

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: make it your mission Article by Elina Urli Hodges, Anne Thornhill, Hannah Jones, Meg Molloy of NC Prevention Partners

Nearly three-fourths of preventable illnesses and premature deaths in North Carolina are caused by three behaviors: tobacco use, poor nutrition, and physical inactivity. The cost is huge, both in dollars and in human lives, to employers and to our state.

Doing nothing to address these three unhealthy behaviors costs N.C. employers nearly $6,000 per employee per year in medical costs, lost productivity, and absenteeism. However, by taking a comprehensive and effective approach to wellness — through policies, benefits, and environments — employers can engage all employees and produce significant cost savings over time.

It’s an individual’s right to be unhealthy — why should I care as an employer?

As a small or large employer, the impact of unhealthy employees directly affects your bottom line. Unhealthy workers yield unhealthy work. Sick days, slowed productivity, and low morale add to your costs, as does the skyrocketing cost of health care.

Unhealthy employees also add to our state’s burden. North Carolina’s health care costs are unsustainable, making us less attractive to companies looking to build a new workforce within our borders. Chronic diseases, such as heart disease, stroke, and cancer, which are caused by unhealthy behaviors, cost North Carolina close to $40 billion each year. Healthy employees lead to healthy families and a healthy state, both economically and physically. Good health is a good investment.

on worksite wellness policies, benefits, and environments is a low-cost, highimpact way to improve employee health and productivity, without singling out particular individuals. It is time for N.C. employers, including the state, to include wellness in their mission statements, strategic plans, and budgets.

Top 5 Approaches to Better Corporate Wellness Programs Leadership: Make an organizational commitment to wellness, starting at the top.

Comprehensive: Reach all employees, including those who need wellness the most.

Sustainable: Achieve true, lasting cost savings through sustainability.

Aligned: Send clear messages to employees through aligned environments, programs, and policies.

Effective: Evaluate your efforts to see success.

NC Prevention Partners offers WorkHealthy America SM to companies of any size and any sector to assess current workplace wellness policies, benefits, and environments, and to build and sustain a comprehensive wellness program. NC Prevention Partners is a nationally recognized leader in prevention and wellness and is a 501(c)(3) nonprofit organization based in Chapel Hill. NCPP’s work with improving N.C. hospital food environments has just been recognized by U.S. Department of Health and Human Services Secretary Kathleen Sebelius with a Healthy Living Innovation Award. For more information, contact Patrick Callahan at patrick@ncpreventionpartners.org. This e-mail address is being protected from spambots. You need JavaScript enabled to view it or call 919-969-7022, ext 211. www.ncpreventionpartners.org

Why is a walking competition or HRA (health risk assessment) not enough?

Most businesses are experiencing average to below-average participation in traditional wellness programs. By aligning policies, benefits, and environments with these programs, the message to all employees becomes clear that the company is invested in their health and encourages a lifetime of better health. Policies, benefits, and environments also reach ALL employees, particularly those who need the most help to improve their health. Examples include allowing employees to flex their schedule to take advantage of a morning walking group, or identifying and referring all employees who smoke to effective quit-tobacco programs with medications to support them.

What kind of cost savings will my company see if we implement a comprehensive wellness program?

When wellness policies and environments are put in place, over time we see a return on investment of $3 to $1 toward medical costs and absenteeism.

Good policies that are clearly communicated can reach all employees, not just the “worried well,” and cost very little to implement. When wellness is an integral part of your organization’s culture, you can save money and reach all employees for very little investment.

We can’t wait to act.

The numbers are staggering: Two-thirds of adults are overweight, less than half get enough physical activity or eat well, and one-quarter smoke. Focusing

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wellness massage: it’s hip to massage glutes/hips Article by Rosalie Jacobi Hutchens, BFA, LMBT, NC License #5792 Touch Matters Therapeutic Massage & Bodywork 710-D Cromwell Drive, Greenville, NC • Phone (252) 717-0012 Email touchmatters1@suddenlink.net

“Wow, I never realized how much I really needed that!” “The glute work really helped — I was able to go for a run for the first time in a really long time.”

Clients often comment that work on the posterior hips contributes to a feeling of balance between upper and lower body.

Ideally, we’d like to find balanced length and tone between the hip flexors on the front of the hip and the hip extensors on the back of the hip. Massage therapy for both is important.

In doing posterior hip work, I often follow Thomas Myers’ Back Functional Line that connects the gluteus maximus with the opposite “lat”, linked up by way of the very thick low back tissue. This area is very active in athletic activities such as running or kicking a ball, and even in walking.

For a fantastic functional anatomy primer that explains the Back Functional Line and other connective tissue linkages that run throughout the whole body, check out Myers’ book, Anatomy Trains.

Strokes used on the posterior hips may consist of sustained pressure, gentle cross fiber, kneading, active release, and other techniques designed to achieve therapeutic results.

Draping Requirements Some clients have concerns about how the gluteal area will be covered/ uncovered during a massage therapy session. As I tell clients, a relaxed mind is the beginning of a wonderful treatment. What matters most is that you be comfortable with your therapist at all times.

In North Carolina, massage therapists are regulated by the North Carolina Board of Massage & Bodywork. The Board requires its licensed therapists… “provide draping in a manner that ensures the safety, comfort and privacy of the client.” (Rule .0506) It’s always possible to massage the gluteal area through the draping material (usually a sheet). With voluntary and informed consent of the client, the gluteal drape “may be temporarily moved in order to perform therapeutic treatment…” (Rule .0506) In all sessions, the therapist must… “respect the client’s right to refuse, modify or terminate treatment regardless of prior consent given.” (Rule .0503) While massage of this region may be beneficial, some clients simply prefer that it be not included as part of the session. Open communication with the therapist, as always, is key.

Could Be A Trigger Point Trigger points, or what people often call “knots” — myofascial fibers that stay hard, contracted and possibly painful — can be a source of pain referral into the posterior hip region. The source of trigger points may be quite distant from the feeling of pain. Trigger points in the quadratus lumborum (or QL) located deep in the side of the body at the waist can refer pain into the hips, buttocks, or around the sacroiliac area below the bottom of the spine.

One way to nip trouble in the bud is to stay ahead of the curve when it comes to trigger points. There’s an entertaining, helpful self-treatment guide titled The Trigger Point Therapy Workbook, written by the late Clair Davies.

While some massage therapists are skilled in finding and treating myofascial trigger points, learning to inactivate them your self can be quite empowering, and Mr. Davies gives step-by-step explanations that are easy to understand.

Of course, in order to rule out medical problems, unexplained pain needs to be evaluated by your doctor or healthcare professional.

In summary, it’s hip to receive massage therapy in the glute/hip region.

Good work in this area can have profound implications in terms of overall comfort and function.

References: North Carolina Board of Massage & Bodywork, www.bmbt.org, Rules and Regulations of the Board (2/2011) Thomas W. Myers, Anatomy Trains, Myofascial Meridians for Manual and Movement Therapists.

Churchill Livingstone, 2009, 2nd edition.

Clair Davies, The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief.

New Harbinger Publications, 2004.

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achieve magazine

fitness cycling: cold-weather riding tips Adapted from an article by Frank Eastland and Todd Kaib for Active.com

If you’ve been taking some time off or haven’t had to endure cold-weather riding in awhile, you may not be prepared for the colder weather to come.

So, what do you need to do to continue riding as it gets colder? First, learn to dress for warmth on the bike. Although it’ll mean making an investment in winter clothing, it doesn’t have to break the bank. Try these tips:

General Rules — When preparing for a cold weather ride, start off a little cold, because after about 10 minutes of pedaling, you’ll warm up nicely. If you overdress, overheating ise uncomfortable. You may have to experiment.

The Core — Consider layering. This is a technique of wearing varying weights of clothing designed to wick, trap, hold and block. The purpose is to trap insulating air between layers of clothing and hold heat in. Wear a lightweight, high-performance, polyester-based wicking fabric next to the skin. This type of garment will wick moisture away from the skin, keeping your skin and clothing dry to avoid heat loss through evaporation.

Next, wear something with thermal capabilities (polyester is good here as well) that retains warmth while allowing a slow “breathing” process of the fabric. Modern synthetic fabrics breathe to help you stay warmer longer.

The outer garment hold warmth in, while blocking the cold air and wind.

It should serve as thermal barrier as well as a wind block, since cycling through cold air increases the wind chill factor. Fabrics like nylon serve well.

Wool and cotton hold wetness. Don’t wear a cotton T-shirt next to your skin.

If you’re riding without a windbreaker and find need one, insert sections of a newspaper inside your jersey. Insert it in the front to block on-coming cold air, and in the back to conserve core body heat and act as an insulator.

The Head — About 30% of body heat is lost through the head. If you keep your head warm, your body will stay warm. Depending on the severity of the cold, differing levels of head gear can be used. Ear bands or ear warmers are a good start. A synthetic fabric scull cap is a good lightweight option.

Also, short billed cycling caps aren’t just for staying warm. The bill can be invaluable to protect against sun and rain. Flip the bill up out of the way when you don’t need it or turn the cap backwards to protect your neck.

Don’t forget the eyes. Traveling through cold air causes your eyes to tear, making it extremely difficult to see. Choose a good pair of cycling glasses that curve around the face and protect eyes from wind and other elements.

The Hands — I recommend cycling gloves for two reasons. Most cycling gloves are cushioned on the palms, providing proper circulation in various hand positions.

Gloves also protect your hands from road rash if you fall. In winter months, full fingered gloves are a good idea or cycling mittens.

The Feet — Like the head, body heat is lost to a large degree through the feet. For coldweather riding, use a heavier thermal cycling sock that wicks moisture and retains heat; choose socks made from synthetic fabrics. Cycling booties slipped over your shoes are great, too. They are designed to accommodate

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pedal cleats, and insulate foot and ankle. For days that aren’t cold enough for booties, wear toe covers to keep the cold air from penetrating your foot.

The Legs — Keep knees covered when it’s below 50 º to keep them warm and protected from cold air, thus keeping them properly lubricated and functioning. For semi-cold weather, short cycling tights are a good option; they come down just below the knee. Cycling leg warmers are convenient as they’re easy to zip on and off. For colder weather, full cycling tights range from lightweight to heavy and waterproof, or you can find insulated cycling pants.

The Arms — Arm warmers can be quite useful for days that start out cold and warm up as the sun comes out. As the weather warms, arm warmers can be rolled down or taken off and stored in your jersey pocket. Again, there are varying degrees of thickness and insulation of arm warmers. On winter days that don’t warm up, wear a long-sleeved jersey (either insulated or not depending on the cold) for your middle garment as described above.

Basic Apparel — A proper helmet, good cycling shorts with chamois and proper cycling shoes.

Now, adequately armed with what it takes to stay warm in the cold, you’re ready to hit the road year round. You’ll love it and your fair-weather cycling buddies will be envious. Don’t let a cold day slow you down, just make sure you’re prepared for it.

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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.

sports med: rest between workouts Article by Laura Niedziocha from livestrong.com

Your body is a finely tuned machine equipped to survive and adapt, but like any other machine, it needs rest. Regular exercise elicits changes in your physiology that manifest themselves as gains in fitness and health. Rest is an important part of these changes. The time you take between workouts affords your body the opportunity to recover and adapt to the stimulus of exercise. Healing and replenishing lost enzymes and fuel storage takes place during rest. Aerobic exercise can be daily, but muscles need a break after resistance training. Overtraining, or too much exercise without enough rest, can be detrimental to goals and health.

Aerobic Exercise Aerobic exercise is a sustainable form of activity that requires more energy than when you are at rest. It trains your muscles and cardiovascular system in an endurance-type manner and is less stressful to your body than other forms of exercise. For this reason, you can participate in aerobic exercise daily. Your workout sessions can be planned with rest that extends from day to day. According to the American College of Sports Medicine, you should participate in 30 minutes of aerobic exercise on most, if not all, days.

Strength Training

Resistance Exercise

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.

Resistance exercise uses progressive force production to stimulate your muscles to grow in size and strength. To make this adaptation you must break down your muscles to build them up. Resistance exercise is stressful and thus requires rest between workouts. Depending on your training program, you should rest from 24 to 48 hours between workouts. A more stressful workout, and one that causes muscle soreness, warrants a longer rest.

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.

Rest

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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Rest is as important as training. Training stimulus signals to your body what changes need to be made to muscles and cardiovascular system. It is during your rest period that the body can start making changes necessary to adapt to your training. If you don’t rest, your body can’t adapt, and you’ll plateau.

Overtraining Working out without adequate rest can result in overtraining, which presents itself through your physical, emotional and behavioral health. Physically, overtraining will make you tired, limiting your training and even leading to injury. Emotionally and mentally, your mood is altered when you over-train.

It can increase your cortisol levels, signaling extra stress to your body and mind. Avoid overtraining by getting adequate rest between workouts.

References “ACSM’s Guidelines for Exercise Testing and Prescription”; Mitchell H. Whaley, PhD, et al.; 2006 Rice University: The Overtraining System “Exercise Physiology: Human Bioenergetics and Its Applications”; George A. Brooks, et al.; 2005

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fitness personal training: strength training – who should do it & why?

Article By: Missy Fulmer Jacobson, MA / Coordinator of Exercise Programming / ViQuest Wellness Center / 252.847.7899

It is common knowledge all athletes of all sports can benefit from strength training, from football players and swimmers to runners and triathletes. More importantly, EVERYONE (athlete or not) has much to gain from strength training on a regular basis.

Most sports and activities of daily living incorporate strength training — from weightlifting, soccer, tennis, etc., to activities everyone has to do: lifting the grocery bags, trimming bushes, planting flowers, picking up and carrying kids, driving a car, etc. Where do you benefit?

What is Strength Training? Can I Benefit From It? Strength training is the use of resistance to muscular contraction for building strength, anaerobic endurance and size of muscles. There are a variety of methods of strength training, the most common being the use of gravity (with weight stack machines, plates or dumbbells) or elastic/hydraulic resistance to oppose muscle contraction.

Benefits of strength training include increased muscle, tendon and ligament strength, bone density, flexibility, toned muscles, reduced potential for injury, increased metabolic rate, improved cardiac function, improved HDLs (good cholesterol) and postural support. Everyone can benefit from the positive of effects of strength training. Of course the strength training should be performed properly and in a safe environment with a certified trainer who can help you customize your workouts to meet your goals. Strength training is just as important to a healthy lifestyle as eating right and doing cardio, and for some individuals — it may be even more important.

Tips for Beginners If you’ve never lifted weights/performed strength training before, get a certified professional to help you get started safely. Seek advice from an actual fitness professional who holds a degree in the field or has a reputable certification, and share your goals with them.

Don’t be afraid to experiment with the various forms of strength training.

For instance, if you are able, switch up your workouts from using your own bodyweight, to dumbbells, machines, free weights and even kettlebells, tires, ropes and on and on. Don’t be intimidated by anyone or anything. This is your chance to get to know your body and have fun with it. Just remember to be safe and listen to your body especially since you are just starting out. There is nothing worse than to get “fired up” for working out and then get hurt on your fifth trip to the fitness center. This is where the professional becomes a huge help.

Tips for the Advanced Once you’ve been lifting a while, you may be ready for a change. Variety will keep you motivated and driven and can be a lot of fun. Whether you’ve hit a plateau or just looking for a change, now is the time to experiment.

by altering sets and repetitions.

For example, some workouts try the old school workout of 3 sets x 10 reps. On another workout day, try 2 sets x 15 reps, and then to really change it up, try 1 set of 25 to 50 reps for each exercise. Or you can try some days of doing body weight workouts, some days of machines, some days of interval work (try running or walking 3 miles and incorporating push-ups and crunches every 5-8 minutes), and even try new programs such as Cross Fit, ZUMBA, or any variety of group exercise classes such as Body Pump or Kickboxing. If you’re bored or hitting a plateau, it’s time to really mix up your workouts to keep your enthusiasm high.

Strength training should be an important part of your fitness program.

Everyone can benefit from the positive effects of lifting weights (or cans of soup, water bottles, etc). It’s also important to help keep our bodies, joints, and bones strong as we age. Most importantly, remember to have fun with your exercise program. Don’t be afraid to experiment with different types of strength training, find a professional to help you, and listen to your body.

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If you’re using machines and free weights in your workouts, begin the variety

winter ‘12

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fitness active adult: fit at 50 & beyond

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Article by Mary Ann Wilson, R.N. from sitandbefit.com

As television producer and host of an exercise show specializing in fitness for the senior population and people with physical limitations, I am constantly asked for advice on how to keep functionally fit. Because Americans are living longer, we are concerned about retaining our youthful bounce and vigor. We all know the aging process brings about structural and functional changes to the body, but what can we do to make the most of our middle and later years?

The answer is easy: exercise, exercise, exercise.

We cannot stop Mother Nature’s clock, but we can slow it down. Many signs of aging are reversible. General physical activity, not just structured exercise, can help to promote major health benefits such as: • Increased cardiovascular fitness by 20-25% • Increased flexibility and muscle strength • Decreased depression and anxiety • Weight loss • Lower blood pressure • Dramatic reduction of the risk of heart disease • Stronger immune system • Prevention of bone loss Another benefit, according to researchers, is that physical activity appears to increase an older person’s intelligence. Whether this is a result of increased circulation or adrenaline rushing throughout the body is still unknown, but one fact is clear: our minds do become more alert.

The interest in increased fitness is out there. During a 12 day period this past November, I received over 300 telephone calls from viewers interested in gentle, easy exercises. The senior population’s inability to exercise as they once did leads to frustration and depression. This often causes them to drop out from the exercise scene just when they need these benefits the most.

Additionally, an illness or degenerative condition compounds the trouble and makes the road to recovery seem monumental.

Don’t let health problems keep you from starting an exercise program. Exercise can make a real difference not only in how you feel physically, but also mentally and emotionally. Fifty-nine-year-old Patricia Hileman of Florida, who has arthritis, knows this only too well. Bedridden for one year, her muscles had deteriorated, leaving her to feel sorry for herself. After only one week of performing gentle exercise with my show, she saw a dramatic improvement in her physical and mental condition. Now nothing is stopping her; she fully participates in everyday activities.

Not just any exercises will do to help improve the quality of our lives. The older population needs routines that target specific physical conditions associated with aging. In addition, we who are over 50 want workouts that are well paced, stimulating, relaxing, and easy to follow.

Before beginning an exercise program, first consult your doctor. Here are some tips to get you started: • Decide for yourself why you want to exercise. An excellent reason is to maintain your good health, functional fitness, and independence.

• Make a commitment to exercise on a regular basis. Set aside a certain amount of time every day and stick to it! Be faithful to your commitment.

• Always start with warm-up exercises and end with cooldown exercises. Do

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• • •

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what is comfortable; stop if you feel pain.

Remember, your comfort range changes daily, so don't get discouraged if you can’t do the same amount of exercise as you did the day before.

If, after exercising, you find that fatigue and/or discomfort last longer than one or two hours, then cut back on your session the next day but don’t stop completely. Try limiting the number of repetitions for that muscle group, then move on to a different set of muscles.

Don’t overwork muscles; don’t go for burn! Use slow, controlled movements.

Never exercise hot or inflamed joints. If joints are stiff, use warm, moist heat before exercising.

Concentrate on exercises that improve and maintain your range of motion, lubricate the joints and keep muscles flexible. You will find your everyday activities easier to carry out and you'll have less pain, too. Your confidence, independence and surefootedness will increase.

Accept your limitations. Instead of focusing on what you can’t do, think about what you can. Positive thoughts are known to produce positive results. The most important thing to remember is don't give up!

As one television viewer from Des Moines, Iowa, wrote concerning gentle exercises, “At last, exercises I can keep up with. I feel so much better!” And you can, too! Invest time and energy in yourself by exercising. The rewards are immediate and long lasting. You won’t regret it!

yoga: not all “yoga” is the same Article by Sam Dworkis from everythingyoga.com

I smile when people say, “I tried yoga, but didn’t like it.” This is like saying, “I dated once, but he/she wasn’t my type, so I stopped dating.”

Historically, flexible people created classical yoga in India thousands of years ago.

Although the early yoga exponents could do amazing things with their bodies, most classical yoga is simply inappropriate for our Western bodies and lifestyles.

About a hundred years ago, yoga came to West. Many different styles developed.

Some stayed traditional and some adapted to tenets of modern exercise.

Here are some of today’s yoga approaches with numerous styles in between: • Yoga Styles: Some yoga is totally physical while others are totally spiritual: Some approaches are so aerobically challenging that only the fittest survive while others are so slow and meditative that many quit due to boredom.

• Teaching styles: Some are “follow-the-leader,” where teachers demonstrate by practicing with the class while students follow. Other teachers demonstrate first, and then guide students into the exercises. Others “talk” students through.

• Instructor expertise: Some teach what they were taught irrespective if they can do the exercises themselves. Others teach only what they can do. In these classes, students who thrive adapt themselves. Those who can’t adapt quit.

• Training: Most instructors have taken some sort of yoga-teacher training.

Some training programs last a weekend while others last months. Regardless, most instructors take periodic training seminars. A major problem is that yoga is usually taught by well-meaning people who have studied basically one style of yoga and that’s what they teach. Their students who can adapt to that style thrive: those who can’t, quit.

Because yoga varies wildly, new students should always choose their instructors carefully. If you don’t feel comfortable taking yoga with your first teacher, try another school and other teachers. After a while, you’ll determine what style and teacher is best for you.

achieve magazine

fitness running: treadmill training for winter Article by Patrick McCrann for Active.com

With the weather taking a turn for the worse, more folks are turning to the treadmill as a safe (and warm) way to stay in shape and maintain their running fitness. While running on a treadmill can be repetitive or even a bit boring, the treadmill is a fantastic training tool when used properly.

Remember Christine Clark, the woman from Alaska who stunned the running community by winning the U.S. marathon trials for the 2000 summer Olympics? She did the majority of her running on a treadmill and managed a great race.

Your winter training could prepare you for a great race if you take the time to really plan out your approach. Here are a couple of things to remember for those winter treadmill runs: • Your heart rate values are different on a treadmill. Without external stimuli like hills, wind, heat, etc., your heart rate will be lower. It also makes a difference that the treadmill is pushing your legs instead of you pulling your body forward. As a result, at any given pace you’ll notice that your HR is lower on a treadmill than on the open road. You can counteract this effect by manipulating the grade periodically to stimulate your aerobic system.

• Use a minimum of 1% grade. Running at 0% grade is similar to running on a slight downward slope. It's also very difficult to maintain solid run form on a flat treadmill, so kicking it up to a minimum of 1% means that you’ll

A Multi-Disciplinary Approach to

have a better chance of getting into your normal running style (foot strike, body lean, etc.). Note: As you increase the grade for hill workouts, be sure to cut back a bit on the speed. We all slow down a bit as we head uphill, but the treadmill wont unless you tell it to.

• Mix it up! Just as you have different weekly routes, so too should you have different treadmill locations and routines. I have a part of the gym where I run the hard workouts and a part where the fun/easy workouts are done.

Also feel free to mix up the incline and pacing to stimulate different muscle groups. It's very easy to settle in and just watch the TV. You can’t do this on race day, so don't do it during your key workouts!

• Consider cross training. Incorporating a basic weight routine is a great way to make sure legs maintain their in-season strength through the winter.

This doesn’t have to be a bodybuilding routine; think squats, leg extensions, leg curls and calves for 15 to 20 repetitions each. Alternate a set of leg weights with an upper-body exercise, i.e. bench press or back extensions, to add variety. You should also consider other great “winter appropriate” exercise — cross country skiing is a great low-impact, high aerobic workout.

• Get outside once a week, weather permitting. There is no substitute for the real thing. Even if you have to wait until midday for the temperature to climb, do it. Just one outdoor session a week will help you maintain your “feel” for the road.

Training through the winter isnt easy, even with treadmills. If you mix up your routine, it will help you stay fit and sharp and will have you ready for next season in no time!

ManagingPain

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

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

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

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

winter ‘12

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

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fitness january- march 2012 Runs, Walks, Races, Events, etc.

Jan 7 TrentWoods Resolution Run / New Bern, NC contact: runtheeast.com Feb 4 Heart & Sole Half Marathon & 5K Goldsboro,NC / contact: runtheeast.com Feb 11 Cupid's Crawl 5K / Greenville, NC contact: runtheeast.com Feb 25 1st Annual Juniors Jog 5K and 1 Mile Fun Run Goldsboro, NC / contact: ecrun.org Mar 3 Run United 5K / Greenville, NC contact: runtheeast.com Mar 10 2nd Annual Greenville-Pitt County 8K Road Race Greenville, NC / contact: ecrun.org Mar 17 Habitat Home Run Greenville, NC contact: runtheeast.com Mar 24 Sigma Alppha Omega 5K / Greenville, NC contact: runtheeast.com Mar 24 Live Young 5K / Washington, NC contact: runtheeast.com Mar 31 Sam's Run 5K / Greenville, NC contact: runtheeast.com Mar 31 Love A Sea Turtle 10k/5k Trail Run & Nature Walk / Ayden, NC / contact: runtheeast.com Mar 31 5th Annual Movin for Community Outreach 5K and Fun Run / Tarboro, NC / contact: ecrun.org Mar 31 18th Annual Hamstring Hustle 5K Greenville, NC / contact: ecrun.org Apr 21 Kids*TRI*Hard / Washington, NC / contact: kidstrihard@gmail.com / kidstrihard.com

_______________________________________ Visit these sites for more information: active.com, runtheeast.com, runnc.com, ecrr.us, ecrun.org and ncroadrunners.org. To submit to the calendar email: Kathryn@ImpressionsGroupLLC.com

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achieve magazine

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We’re a proud member of the nationally-accredited Carolina Breast Cancer Center (CBCC), offering a multi-disciplinary approach to breast disease. Comprised of expert board certified physicians specializing in surgical, medical and radiation oncology, radiology and pathology, CBCC focuses on rapid diagnosis, evaluation and treatment, plus patient navigation, follow up care and social support. Serving the community for years, CBCC has a reputation for excellent patient care.

Our practice features board certified attending physicians with decades of experience providing nationally-accredited state-of-the-art cancer services including: peer-reviewed multidisciplinary care, patient navigation, CT scan-based imageguided 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.

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