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
table of
contents
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.
health 2 men’s health: work stress & blood pressure
women’s health: 10 ways to relieve menopausal hot flashes
3 kids’ health: childhood obesity leads to premature death
Race Directors, Event Planners Include your event in Achieve’s event calendar! Send dates, times and contact information to: kathryn@ImpressionsGroupLLC.com
4 hair health: autumn hair care tips
5 heart health: knowledge is power: women as prone to heart disease as men, but less likely to recognize it
To advertise in Achieve Magazine call— 252.355.8345 Deadline for the next issu e — December 1, 2010
wellness 6 nutrition: keeping a food diary
For more information, contact:
7
healthy tailgating
8 pet wellness spay today! Post Office Box 2627 Greenville, NC 27836 252.355.8345 252.355.4224 FAX www.ImpressionsGroupLLC.com kathryn@ImpressionsGroupLLC.com
9
how friendships improve health
10 fiscal fitness: is a health savings account right for me?
11 corporate wellness: what is an employee wellness program?
© 2010
fall ‘10
12 massage: those hap-hap-happy feet
yoga: yoga or pilates
13 mind + body: 2 tips for creating a wealthy mindset
15 booking some downtime: heft on wheels by mark magnusan
sports med: when to exercise with muscle soreness
fitness 16 the basics: general exercise guidelines
running: safety tips for running in the dark
17 active adult: exercise & fitness: tips for getting started safely
18 personal training: fall into fitness using calisthenics
19 cycling: how to ride in a paceline
20 event calendar (october - december 2010)
Impressions Group, LLC
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health mens’ health: work stress & blood pressure
high levels of concentration, may help to predict those at future risk of hypertension. Preventative health measures can then be used to target susceptible groups and individuals.
Article by Jerry Kennard, former About.com Guide.
Hypertension is on the increase
Between 1974 and 1978 a study looked how heavy workloads affected the blood pressure, heart rates and behavior of air traffic controllers. Now 218 of the men, traced 20 years later, have been studied for health changes by the team headed by Dr Robert M Rose of the University of Texas Medical Branch. The team found that men who had stronger swings in systolic blood pressure in response to workload were significantly more likely to develop high blood pressure than their colleagues. (Systolic pressure is the top reading of the two when you get your blood pressure checked).
Data came from the U.S. Census Bureau and the National Health and Nutrition Examination Survey (NHANES) shows the rate of increase to be up by 8% since the last decade, (1988-1994 compared to 1999-2000). There are now about 65 million hypertensive adults in the US. High blood pressure is a major risk factor for heart disease and the chief risk factor for stroke and heart failure, and also can lead to kidney damage.
The men, all white, had only mild or no signs of high blood pressure in the original study and by 1994, almost 17% had developed hypertension (high blood pressure). The way the cardiovascular system reacts to work stress, especially in a job like air traffic control recognized to be highly responsible stressful and requiring
womens’ health: 10 ways to relieve menopausal hot flashes
There are obviously many reason why the incidence of high blood pressure is increasing besides work stress. Obesity is now one of the most pressing health issues in the US and is thought to be the factor that explains the increase in cases of hypertension. Article sources: U.S. Census Bureau National Health and Nutrition Examination Survey (NHANES) Dr Robert M Rose University of Texas, Medical Branch.
5. Effexoris a an antidepressant that has been found to reduce hot flashes in women undergoing treatment for breast cancer. Because it works so well for breast cancer patients, researchers believe it may be an option for women who don't want to use traditional hormone replacement therapy during menopause.
Article By Tracee Cornforth, About.com Guide.
Hot flashes and menopause — it's almost impossible to think of one without the other. Hot flashes are probably the first symptom we think of when we think of menopause or perimenopause (the years before menopause). Whether you already experience hot flashes, or you are still waiting for your turn, here are 10 tips that can help reduce the severity of hot flashes when they happen to you: 1. Some research suggests that soy may have some benefit for reducing hot flashes and other symptoms of menopause. However, it is recommended that you get your soy from foods rather than from supplements. Foods that contain soy include tofu, tempeh, miso, soy milk, whole soybeans, texturized vegetable protein, and soy powder. 2. Black cohosh is a popular choice for the reduction of hot flashes, although little evidence exists about whether it is effective for menopausal symptoms, such as hot flashes and night sweats. You may hear claims that black cohosh provides effective relief against these and other symptoms of menopause, including headaches, heart palpitations, and anxiety. While there have been several small and inconsistent studies regarding the use of black cohosh for menopausal symptoms relief, the results have been inconsistent. According to the North American Menopause Society, despite the lack of definitive evidence, “it would seem that black cohosh is a safe, herbal medicine.” 3. Natural progesterone has been found to provide relief for hot flashes and other symptoms of menopause for many women. It is available in over-thecounter cream, compound prescription cream or capsule, and in traditional prescription -- Prometrium (progestins) -- forms. 4. A study published in Gynecologic and Obstetric Investigation found that Vitamin E may help reduce the occurrence and severity of hot flashes and night sweats during menopause.
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6. Exercise at least 30 minutes every day. Walk, run, ride a bicycle, or another activity. Don't exercise within 3 hours of going to bed to prevent night sweats. 7. Gabapentin is a drug currently used to treat migraine headaches. Anecdotal evidence, however, found that the drug significantly reduced the number of hot flashes experienced in a small group of women. 8. Dietary triggers that can start hot flashes include alcohol, caffeine, and cayenne and spicy foods. If your hot flashes seem to be worse after consuming these foods, try eliminating the offenders and see if the hot flashes subside. 9. Traditional hormone replacement therapy (HRT) that includes estrogen replacement provides relief from hot flashes associated with menopause. However, estrogen has been associated with some medical risk and should be used sparingly. Before choosing estrogen replacement therapy, be sure you understand the both the risks and the benefits and how their relevance to your personal medical history. Talk to your medical provider. 10. Hot flashes are often worse during hot weather. Wear all cotton clothes that allow your skin to breathe and keep a fan nearby during hot weather to reduce the number of hot flashes you experience. Sources: Alyson Huntley, PhD, and Edzard Ernst, MD, PhD, FRCP(Edin). “A systematic review of the safety of black cohosh.” NAMS. http://www.menopause.org/abstract/10158.aspx. Accessed 09/20/09. Black Cohosh. American Cancer Society. http://www.cancer.org/docroot/ETO/content/ETO_5_3X_Black_Cohosh.asp. Accessed 09/20/09. Proof and Consequences. Neurology Now. http://www.aan.com/elibrary/neurologynow/?event=home.showArticle&id=ovid.com%3a%2fbib%2fovftdb%2f01222928-200905020-00020. Accessed 09/20/09. S. Ziaei, A. Kazemnejad, M. Zareai. The Effect of Vitamin E on Hot Flashes in Menopausal Women. Gynecol Obstet Invest 2007;64:204-207. http://content.karger.com/produktedb/produkte.asp?typ=fulltext&file=000106491. Accessed 09/20/09.
achieve magazine
health kids’ health: childhood obesity leads to premature death Over ten million American kids between ages 10 and 17 are obese. One out of three are either overweight or obese. Those are startling numbers which are finally gaining some serious attention. Yet unlike obvious solutions that protect kids against tobacco and alcohol, there is no clear answer to this health challenge. Still, new research that links childhood obesity to future adult medical problems is forcing public health programs to rally and do something. In a long-term study, published last month in the New England Journal of Medicine, the health of almost 5,000 children, born between 1945 and 1984, was tracked for 24 years. Researchers took measurements of body mass index (BMI), blood pressure, cholesterol and blood sugar. Of this group, 559 died before the age of 55 with 166 of those deaths being from natural causes. Liver disease and cardiovascular disease were the most common causes of death. Of the four key health factors measured, obesity (high BMI) was the telltale link to early death. The kids who made up the heaviest 25 percent had a premature death rate later in life that was more than twice as high as the leanest quartile. Having high blood pressure and high blood sugar as children showed the next two highest correlations (73 percent and 53 percent respectively). Both of these conditions were associated with being overweight as a youngster. So, the harm is evident. The solution is not. Unlike cigarettes and booze, we can't pass a law banning food consumption by minors. Even unhealthy foods, when eaten sparingly, won't become addictive or cause immediate problems. Policymakers would like to find the easy silver bullet but, like adult obesity, there are many variables and lifestyle factors that combine to tip the scales. In the current issue of Health Affairs, leading researchers and public health officials proposed a multi-pronged list of actions on several fronts. These include new taxes on high-calorie food and drinks, a requirement to list calorie counts for each item on restaurant menus, setting nutrition standards in schools for all food and drinks sold there and federal incentives for farmers to grow more fruits and vegetables rather than ingredients for high-calorie foods. High profile public figures, including Michelle Obama and Bill Clinton, have also joined the debate. In Feburary, Obama kicked off the Let's Move campaign, providing a national focal point for the federal government. Last week, the Alliance for a Healthier Generation, a partnership between the Clinton Foundation and the American Heart Association, announced progress in its campaign to reduce high calorie beverages in the nation's schools. Since 2005, there has been an 88 percent reduction in total beverage calories shipped to schools, thanks to an appeal to both school districts and the beverage industry. Even the National Football League is involved with its Play 60 campaign to encourage kids to turn off the TVs, phones and games and get moving for at least sixty minutes per day. While no one would argue against better health for children, some opponents of government involvement in the obesity debate claim the answer lies in personal responsibility and choices rather than legislation and taxation. Adopting a "let them eat cake" personal freedom stance without influence from government may be construed as the American pursuit of happiness. However, when national marketing machines take aim at kids who are easily influenced, there needs to be a counterbalance of public health information and incentives. Carrots and sticks, with an emphasis on the carrots. Article by Dan Peterson from change.org.
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health hair health: autumn hair care tips Provided by Douglas Blackwood of Salon 300 West / 252-757-3684 / Written by Jennifer Walker
The arrival of the new season is practically synonym with new challenges your tresses have to face on a daily basis. It is essential to learn how to prepare your locks for fall if you want to be able to deal with the new potential problems that the seasonal changes might bring. Learn to deal with seasonal changes effectively by adopting a good hair care routine. The new season always forces us to make changes in our routine. Because we are faced with different types of problems each season, we must find effective strategies to make sure we look our best each day. Typically at the start of each season our body passes trough a variety of hormonal changes a thing that affects the way our tresses look as well. That's why the debut of the fall season can sometimes be synonym with hair loss problems. Moreover, because many women like to give themselves a makeover at the beginning of the season, the problems can start to multiply, if we don't have an effective strategy to make the changes we want risk free. One of the first things to focus on is repairing the damage that occurred vduring the summer. Generally, at the end of the summer tresses are damaged by chlorine, UV rays or excessive heat styling session, becoming drier and more brittle. That's why the main focus should be directed towards helping our tresses regain their health. To make our locks stronger we have to use
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several different approaches. Trimming split ends and opting for a shorter, lower maintenance hairstyle is a good place to start because it makes the entire hair care routine more effective. Nourishing tresses is an absolute must. Using a deep conditioner is the best ways to nourish hair. Natural conditioners such as olive oil, coconut oil, jojoba oil or homemade hair masks work great for all hair types. Selecting a color protecting conditioner or asking for advice from your hair stylist as to what would be the best choice for your hair type is a smart thing to do to make sure that your locks receive the best possible care. Make sure to inform the hairdresser about all chemical treatments you put your tresses through if you plan on making this type of change because otherwise you risk having a bad reaction that might negatively impact the way your hair looks. Increased atmospheric humidity is one of the biggest problems the season brings. Those who have naturally curly hair feel the weather changes due to the fact that the frizz problem tends to aggravate even more. While deep conditioners such as almond oil are a great step to reduce part of the problems it is often not enough. Vaseline is a quick solution when you want to tame frizz on the top layers of the hair and you don't have any other product at hand to help you deal with this problem. Silicone based hairspray is a good spray when you want to keep your tresses under control because it tends to be gentler than those who have certain percentages of alcohol in them.
achieve magazine
health heart health: knowledge is power: women as prone to heart disease as men, but less likely to recognize it Article by Noel Peterson, M.D., Director of Women’s Cardiovascular and Preventative Services for the East Carolina Heart Institute
When asking a group of women what is the most common cause of death in women, the overwhelming answer is cancer. The majority of women recognize the threat of breast cancer and the need for the yearly mammogram. But how many women are being screened for heart disease? Heart disease is the No. 1 killer of men and women. In the United States alone, more than half a million women die each year from heart disease. That is a rate equal to one death every three minutes. In fact, heart disease accounts for one in every three deaths in women. That’s more than all forms of cancer combined. To address the problem the American Heart Association and the National Heart, Lung, and Blood Institute have launched various campaigns to make women aware that heart disease is the biggest risk to their health. Still, almost half of American women aren’t aware of the threat or don’t take it seriously enough or do something about it. In fact when surveyed women are able to recognize the signs of a heart attack and would activate 911 if a family member had the symptoms of a heart attack — but would not activate it for themselves if they were having the symptoms.
Women are Unique
recognize the risk factors for heart disease which include: diabetes, hypertension, hyperlipidemia, smoking, family history of heart disease (before age 60), obesity, and sedentary lifestyle. Women need to be empowered and part of that success is to “know your numbers.” For starters, we need to know our blood pressure, body mass index (BMI), cholesterol levels, and blood glucose levels. When you go to your doctor write down your numbers or ask for a copy.
Keys to heart health Prevention is the best thing you can do for your heart. Below are guidelines: • Don’t smoke • Maintain an ideal body weight • Make sure your diet is low in saturated fat and high in fiber. • Exercise at least 5 days of the week. • Control conditions such as diabetes, high blood pressure, high cholesterol. • Know your numbers.
Women, heed these warning signs! Women don’t always manifest the classic signs of heart attack that men do, such as clutching chest pain. In women, heart attack symptoms can be subtle and are often ignored or mistaken for other conditions. Heart attack warning signs in women include: • Extreme fatigue • Shortness of breath • Pain in the arm, jaw or shoulder • Pain usually associated with indigestion
The warning signs that many people recognize most frequently happen in men. The sweaty, ashen appearances, clutching at center of chest — traditional signs of heart attack — are more common in men. Women tend to be more subtle — fatigue, indigestion, jaw pain, back pain, decreased exercise tolerance, shortness of breath, flu-like feeling, anxiety are oftentimes the presentation of heart disease in women.
Why the difference between men and women? Women tend to have more atypical symptoms, which leads to missed or late diagnosis and prolonged time to treatment. In addition women with heart disease are not being treated as aggressively as men. Over the past 40 years, death rates from heart disease have gone down in men but continue to increase in women.
Take Control of your Health Unfortunately treatment for heart disease in women is generally less effective than it is for men, so prevention is even more important. Forty-two (42) percent of women who have heart attacks die within one year, compared to 24 percent of men. Women who have heart attacks are twice as likely to die within the first two weeks then men. Women should be well educated about the signs, symptoms, and risk factors for heart disease. They need to tell their doctors about any symptoms. We need to
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wellness nutrition: keeping a food diary Article By: Kathryn M. Kolasa, PhD, RD, LDN, Professor, ECU Family Medicine and Pediatrics, UHS Nutrition Initiative Consultant 252.744.5462 / kolasaka@mail.ecu.edu / http://personal.ecu.edu/kolasaka/
“I can’t believe how much I really eat and drink” is the comment I routinely get from patients who agree to keep a food diary as they try to create a healthy way of eating for weight or diabetes management. We have known for a long time that people who track their intake are more likely to lose weight and keep it off than those who do not…. and over the last several months there have been several studies published that prove that point. Tracking first helps you face and understand what you really consume, especially if you are eating when you are not hungry. It also helps you learn what foods have desirable attributes like whole grain or dietary fiber and the amounts of less desirable components like saturated and trans fats. Over time, the information becomes part of your own internal database and you don’t have to track daily to make healthier choices. Even so, some of us periodically need to track. I am nutrition professional and know lots about foods and beverages, but even after 40 years in the business, when my waist band feels a bit tight, I track my intake to see what extra calories have snuck into my day. I still use the old fashioned paper and pencil method. Sometimes I look up food composition values on the web; but more often than not, I turn to my pocket Calorie King Calorie, Fat and Carbohydrate Counter. It’s a cheap little booklet that fits in my purse or back pack. For years, I have asked our first year medical students to analyze their diet using MyPyramid Tracker (and its forerunners). See mypyramidtracker.gov. It is free of commercial bias and has no fees or advertisements to tempt you to buy other things. You can track your food as well as your exercise there.
there. Remember there are no regulations to protect consumers or to certify the developers of electronic tracking systems or apps for food and nutrition. The more techy instructors of the Eat Smart Move More Weight Less program just did a test drive of several free Apps and are recommending “Lose It” from iTunes. It calculates your calorie need based on your weight and weight loss or maintenance goal. It asks for your day to day activity level and has about 6 different settings. Then you add in your exercise just as you do your food. It has a very large database of foods and also has a website. One of our dietetic student volunteers really likes a different free app called “My Fitness Pal.” So, obviously one program doesn’t meet everyone’s needs. As a nutritionist, I do feel comfortable recommending both those apps to you. My patients tell me that they feel more in control of their eating and activity plan since these apps let them set their own goals. When they come for an appointment, we review what they’ve accomplished and set new goals. Those who used to keep a hand written diary tell me that they often waited until the end of the day before they entered that day’s record and, as a result, probably underestimated what they really did. If use of a mobile device will help track in real time, I am all for it. So, for those who will eat lunch and then immediately log it on the phone, it is likely to be more accurate. I personally don’t find time to do much electronic social networking, but for those who enjoy doing so, some of these programs also offer you a way to share through Facebook. Don’t forget, when you need that special human touch or in-depth nutrition expertise, a registered dietitian still has a wealth of information and experience to help you meet your healthy eating goals.
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The publishers of the Calorie King book also have a legitimate tracker on their web site. Some of my patients, dietetic and medical students tell me it’s easier to track electronically. I have several patients who swear by the tracker at sparkpeople.com. Its tracking tools are free. You do have to put up with ads that run the gamut from hotels to granola bars. Until recently, I hadn’t seen any get-slim-quick gimmicks promoted at this site. I was offered a free “instant slim wrap” for completing a questionnaire
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achieve magazine
wehealth llness and dice 1 apple, 1 peach, 1 orange, 1/2 pound of strawberries, 1/4 pound blueberries. Squeeze 1/2 lemon over fruit mixture and stir.
Salad Bar Extravaganza: Purchase various types of lettuce and wash. Chop lettuce and place in zip lock bags. Pack your favorite toppings such as, tomatoes, cheese, cucumbers, peppers, onion, fresh or dried fruit, beans, and nuts. Set out ingredients when it’s time to eat and allow your friends to create their favorite salad. Prepare your favorite salad dressings and place at the end with some whole grain baguettes.
My Go To Dressing: Balsamic Vinaigrette 1/2 cup of olive oil, 1/4 cup of balsamic vinegar, 1 tablespoon of honey, 1/2 teaspoon of italian herbs, 1/2 teaspoon of cinnamon, 1/4 teaspoon of salt, 1/8 teaspoon of pepper mix well and enjoy!
healthy tailgating! Article By Jenna Little, BS Nutrition & Dietetics, BA Communications For more food ideas and tips check out Chefesque.blogspot.com
For the Pirate Nation, football season is a weekly occasion and celebration. While the football team is gearing up for the big game, fans are preparing food, filling up coolers, setting up tents and dressing up in purple and gold. This weekly event called tailgating is the perfect time to kick back and enjoy family, friends and tasty food. Similar to most celebrations, tailgaters decide to splurge and eat foods that are high in fat and calories. Week after week these calories can add up and turn into extra pounds. During football season, streamline your tailgating festivities and try these tips:
Yogurt Dip with Fresh Vegetables and Grilled Pita Bread: Instead of purchasing already made chip or vegetable dips, prepare your own. Take non-fat, plain yogurt and your favorite herbs and seasonings and mix well. For a thick dip, use non-fat, greek yogurt. 2 cups of yogurt, 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, 1 teaspoon of dried parsley, basil, oregano, and paprika. Stir well and serve with sliced cucumbers, endive, pepper slices, and celery. Grill some pita bread and slice into triangles to serve with the dip.
Incorporate fresh foods whenever possible: Preparing foods that are fresh verses pre-made or processed usually have less fat, calories, and added salt and sugars.
Have a themed tailgate: Having a theme can diversify your foods and add structure to your tailgate spread. Aim to have two types of vegetables, two fruit options, a meat option, and a type of bread. Sticking to a theme will narrow down your options and prevent snacking. Choosing whole foods that are nutrient dense over snacks will decrease your consumption of empty calories.
Schedule a time to eat: The nature of tailgating includes hours of snacking and drinking. Try scheduling a time, either breakfast, lunch or dinner to serve the food. This way you are allotting a specific time to eat verses having a continuous snack fest. Remember, keep hot foods hot and cold foods cold to prevent food born illnesses. Use these tips to keep your tailgating experiences diverse, nutritious and simple. Being able to relax and celebrate your favorite team, while remaining healthy sounds like a touchdown!
Out of ideas for healthy tailgating foods? Try these easy and fresh recipes: Fresh fruit salad: Wash and slice seasonal fruits and place into a bowl. Squeeze fresh lemon juice over fruit salad and toss. Refrigerate for a few hours or overnight. Wash
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wellness pet wellness: spay today! Last year over 3,200 dogs and cats had to be euthanized at the Pitt County Animal Shelter due to lack of homes. Thousands more were killed at shelters in eastern North Carolina. Last year Pitt County spent over $400,000 of taxpayer money to capture, transport, house and ultimately kill these animals. Pet population control by euthanasia manages but doesn’t solve the problem.
Spay Today, Inc. was created by Saving Graces 4 Felines, with assistance from the Friends of the Pitt County Animal Shelter and the SPCA of Pitt County. They offer high quality spay/neuter surgery at low cost to pets and rescue animals in eastern NC and target low income families who cannot afford routine surgical fees. Spay Today also assists animal rescue groups. They can alter animals adopted from the Pitt County Animal Shelter, and they offer a program to Trap-Neuter-Release feral cats.
One unspayed cat and her kittens can produce up to 420,000 cats in seven years! One unspayed dog and her puppies can produce up to 67,000 dogs in six years!
Spay Today, Inc., a non-profit 501(c)(3) corporation, is staffed and operated by skilled, compassionate and dedicated veterinarians, including Dr. Betty Williams, DVM and Dr. Meghan MacKay, DVM, as well as many assistants and volunteers. Surgeries are done by qualified licensed veterinarians.
Spay and neuter is the solution to pet overpopulation. In a few years, planned and implemented sterilization programs can produce a dramatic reduction in the number of unwanted animals.
Since May, 2006, Spay Today has spayed or neutered more than 6,000 dogs, pet and feral cats and are in the process of expanding, so they can increase surgery numbers to 6,000 per year.
Spaying and neutering is GOOD for your pet. It...
Spay Today needs to raise an estimated $100,000 in order to double their space by adding a second modular unit, plus pay for additional veterinary equipment and fund surgeries.
• Helps dogs and cats live longer, healthier lives. • Eliminates or reduces incidence of health problems, i.e. cancer and infections which can be difficult and expensive to treat. • Makes companion pets more affectionate. • Decreases biting, barking and aggression in dogs. • Decreases scratching and spraying in cats. • Eliminates female heat cycles and reduces roaming urge in males.
Donations may be made to Spay Today at 4550-B County Home Road, Greenville, NC 27858. Please visit www.spaytoday.net or call 252.321.8839.
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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achieve magazine
wellness how friendships improve health Article by Terri Hall-Jackson from care2.com.
Move over omega 3’s and colorful berries! There’s something else on the menu for good health and longevity… friendship.
Excellence in breast care right in your own backyard.
In numerous studies, researchers are finding that people who have strong friendships age better, recover from illness quicker, have stronger immunity, and live longer. According to the Mayo Clinic, benefits of friendship include stress reduction, improving your self-image, decreasing your risk of serious mental illness, and the presence of a support system during life’s joys and difficult transitions. A 2008 Harvard Study concluded that having a robust social life delays memory loss among elderly Americans. A 10-year Australian study found that older adults who had strong social networks lived longer than those who did not have them. A team of Brigham Young University researchers announced in 2010 their conclusions after reviewing 148 studies examining the effects of social relationships on health. Over 308,000 people were represented in these studies. Their bottom line: it is more harmful to have low levels of social interaction than it is not to exercise, and it is twice as harmful as obesity. The power seems to lie in friendships, moreso than in having a spouse or family. According to Rebecca G. Adams, a professor of sociology at the University of North Carolina, Greensboro, “Friendship has a bigger impact on our psychological well-being than family relationships.” With innumerable television channels, on-demand programming, and websites willing and available to consume our days, it’s easy to have a life characterized by far more screen-time than face time with friends. While some of us are fortunate to have quality friendships extending back to early childhood or our college days, it’s never too late to begin building your friendship circle. With a clear intention to have and become a good friend, you can improve this area of your life, enhancing the joy, fun and overall health in your life. Suggestions: • Make time for coffee or a walk with the friends you already have. • Remember everyone doesn’t have to become your best friend. Some folks might be good work-out partners or pet-walking buddies. What matters most is to connect authentically on some basis. • Pick up the phone: There’s nothing like connecting in real time, even if it’s not face-to-face. In the above-mentioned research, not all of the friendships were local. But they were genuine and the friends stayed connected.
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.
• Get out of the house: Whether you decide to volunteer, join a bowling league, or just have coffee each morning in a favorite café, engage in some activity that will break your isolation. • Sow plentifully: Not all of your invitations to friendship will be received the way you’d like. Sometimes other people are busy, have hectic lives or problems you don’t know about, or they’re just not in a space of friendship building. Don’t waste time taking it personally. Keep planting seeds of friendship with a variety of people. You never really know who will prove, over time, to be your truest mates.
fall ‘10
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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wellness fiscal fitness: is a health savings account right for me? Article From Wikipedia, the free encyclopedia
A health savings account (HSA), is a tax-advantaged medical savings account available to taxpayers in the United States who are enrolled in a High Deductible Health Plan (HDHP). The funds contributed to the account are not subject to federal income tax at the time of deposit. Unlike a flexible spending account (FSA), funds roll over and accumulate year to year if not spent. HSAs are owned by the individual, which differentiates them from the company-owned Health Reimbursement Arrangement (HRA) that is an alternate tax-deductible source of funds paired with HDHPs. HSA funds may currently be used to pay for qualified medical expenses at any time without federal tax liability or penalty. However, beginning in early 2011 you will no longer be able to pay for OTC (over the counter) medications with HSA dollars (Sec. 9003 of H.R. 3590). Withdrawals for non-medical expenses are treated very similarly to those in an IRA in that they may provide tax advantages if taken after retirement age, and they incur penalties if taken earlier. These accounts are a component of consumer driven health care. Proponents of HSAs believe that they are an important reform that will help
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reduce the growth of health care costs and increase the efficiency of the health care system. According to proponents, HSAs encourage saving for future health care expenses, allow the patient to receive needed care without a gate keeper to determine what benefits are allowed and make consumers more responsible for their own health care choices through the required HighDeductible Health Plan. Opponents of HSAs say they worsen, rather than improve, the U.S. health system's problems because people who are healthy will leave insurance plans while people who have health problems will avoid HSAs. There is also debate about consumer satisfaction with these plans. Some opponents believe medical expenses should be tax deductible for all individuals, not only those who have a savings plan.
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Achievement seems to be connected with action. Successful men and women keep moving.They make mistakes, but they don't quit.
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— Conrad Hilton
achieve magazine
wehealth llness corporate wellness: what is an employee wellness program? Article from wellnessquotes.com
In the contemporary workplace human resources are highly valued. Employers understand, employees make or break the success of a company and therefore seek to ensure employees are able to maintain a consistent level of productivity. The health and well-being of employees is important to the modern employer. Wellness programs are becoming even more commonplace within working environments. Wellness programs are implemented by a third party company that takes care of the health and well-being of employees within the company. Employee wellness programs vary from health screening and nutritional advice to fitness programs and education. Companies employ these third party agencies to try to offset the cost of rising medical cover for their employees. Wellness programs are designed to ensure the physical well being of employees is being looked after however these kinds of programs have benefits for both the employer and the employee. Employer benefits include a reduction in sickness related absenteeism and a reduction in the time employees take off in general. Other benefits for the company are reduced medical cover costs and a more educated and healthy work force. Ensuring the health of employees within a company is highly contusive to a happy and productive work place.
Employee wellness programs also have a lot of benefits for employees. Wellness programs often involve some form of education. From smoking cessation programs to weight loss to biometric testing and diabetes screening these programs at the very least raise awareness around important health issues. This awareness can have a drastic effect on employee health and lifestyle. Employee wellness programs aim to improve family health in order to improve the overall wellness of the individual employee. The basic idea behind employee wellness programs is to align the needs of the company with those of the individual in order to implement a more cost effective solution to health care. The programs education focuses on reducing the need for health care in the future by preventing health problems through education and training. This benefits both the employer and the employee as while the company reduces its outlay in medical cover the employee reaps the benefits of these programs. While there’s been no hard numerical evidence as to the value of employee wellness programs the qualitative substantiation is very apparent. Workplace wellness programs increase the productivity of the employee as well as contributing to their overall lifestyle. A happy and health workplace has proven to be a productive and effective one.
17th Annual Signature Chefs Auction Wednesday, October 27, 2010 6:30pm Greenville Convention Center Sample signature dishes from more than 20 of our area's finest Chefs. Come bid on creative and exciting packages during our Silent and Live Auction. $100 per person For sponsorship and ticket information, please contact Erin Greenleaf at 252-414-2652 or erinconnolly@aol.com
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wellness massage: those hap-hap-happy feet Article by Rosalie Jacobi Hutchens, BFA, LMBT, NC License #5792, Touch Matters Therapeutic Massage & Bodywork, 710-D Cromwell Drive, Greenville, NC, (252) 717-0012, specializing in Therapeutic Massage and Structural Integration.
A licensed massage and bodywork therapist isn’t worth her salt if she can’t give a decent foot treatment. “Save the last fifteen minutes for my feet” is a frequent request from my clients. Understanding the feet and their connection with the body, as well as practicing a few self-care foot routines, can keep your feet happy between bodywork sessions.
The feet de-mystified: • The 56 bones in your feet make up over 1/4th of the bones in the body. • Feet bear the entire weight of the body, absorb shock, and propel us forward. • Each foot has three arches connecting together to form a tripod that functions like an elastic spring. • The foot is supported by greater than 100 muscles, tendons, and ligaments. • In a single day, most people send the force of several hundred tons of weight through the feet. The ankle is supported by tough, elastic ligaments. These tissues allow the ankle to bear the load of the body. A functional ankle can accommodate all of the our walking, running, and jumping requirements. Yet many sports injuries involve the ankle. To remind the ankle of its desire for motion, try these:
Foot Circles— Lying on your back, bring your right knee toward your chest; hug it with your arms. Begin to make slow clockwise circles with your foot in the biggest range of motion possible. Keep the motion focused in the ankles, no movement in knees or hips. After 30, switch direction. Repeat with other foot.
Point Flexes— Bend the right ankle, bringing the toes toward your knee. Then leading with the ball of the foot, point the foot away from the knee. Repeat movements slowly, keeping knee and hip aligned. After 30 reps, switch to the other foot. Here are two exercises that can help your feet feel more energized. They are done sitting in a chair in a neutral position with your shoes and socks off and your feet flat on the floor. Move one foot at a time.
Suction Cup—Lift your foot arches, imagining the bottom of your foot is a suction cup pulling up. Breathe in as you do this.At the same time, keep your toes straightened without gripping the floor. Next, as you exhale, open up and flatten the arches, imagining that the bottom of the foot is yawning. After repeating several times, walk around and notice the sense of suppleness and energy in your foot. Inchworm—Walk your foot forward along the floor by drawing the heel toward the toes, keeping the toes as still as possible. Then extend and flatten the toes. Reverse the movement by drawing the toes toward the heel, keeping the heel still. Then lift and extend the heel back. Repeat several times and notice the feeling of aliveness in the arches. Only do exercises that are pain free. Consult a medical professional for diagnosis of foot conditions that require medical intervention. For feet that feel well cared for, seek the services of a licensed massage and bodywork therapist often. Sources: American Podiatric Medical Association, www.apma.org Somatic Patterning: How To Improve Posture and Movement and Ease Pain, by Mary Ann Foster
yoga: yoga or pilates Adapted from an article by Mike Singh, publisher of www.yoga-made-ez.com.
Many have heard of yoga and Pilates. But, not everyone realizes that there are differences between the two types of regimens. Yoga is hardly classified as just an exercise program. Each method is quite a powerful tool to allow you to feel and look better. But, they are also very different. In order to help you to make a choice between yoga and Pilates, let's explain them a little further. Yoga has been around for over 5000 years. It’s something more than just a way of exercising. It is a lifestyle change that many people need to take seriously. This type of program is centered on the spiritual healing of the body as well as the physical aspects. It uses a wide combination of breathing and movements to get the body back into its targeted range. Yoga encompasses the entire lifestyle in ethical, spiritual and physical form and is centered on meditation and that the poses that are done to allow for better concentration and meditation. Pilates, on the other hand, is a physical healing process that uses movements and breathing to work. In Pilates, the body is taken from one movement to the next in a fluid change. This allows for continuous improvement in the body in a normal way. Pilates uses Contrology in its dance form—the poses are more fluid and provide for a more natural movement from one to the next. Both types allow individuals to improve in their health and well being through breathing techniques. Controlled, regulated breathing is very important to the success of yoga or Pilates. Give them a both try and then decide.
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achieve magazine
wehealth llness mind + body: two tips for creating a wealthy mindset Article By Les Brown. As a professional speaker and author, Brown has risen to national prominence by delivering a high energy message which tells people how to shake off mediocrity and live up to their greatness. Visit his web site at www.LesBrown.com
In life, attitude is everything. We’ve all been told that our attitude determines our altitude. Most people have much more control over their own happiness and success than they dare to realize. The fact is, we all have control over our own minds, and in turn, our feelings. It is when we exercise that control that we are able to fully experience our greatness. Here are two strategies to protect your mind from negativity and foster a winning attitude towards creating prosperity in your life.
Tip #1 Make a decision to trust your instincts! As you journey toward success, you will connect with people who will open up doors of knowledge and opportunity for you. Be open-minded and grateful for these experiences, but always trust your gut. Don’t allow yourself to bend to the will of someone else if it goes against your instincts. We are all given one of the most precious gifts of all: intuition. You must develop the courage to use your gut level intuition.
Tip #2 Don’t Seek Out Approval From Others! Sometimes it’s best to resist the urge to share your excitement about what you are doing. People may not react the way you would hope, and you may feel deflated. Disappointing reactions from people can undercut your enthusiasm.
Work towards strengthening yourself emotionally and remember that someone’s opinion of you doesn’t have to be your reality. Embrace your own mind; your taste, your style, your passions. When the way you feel about yourself is unaffected by the way others feel about you, a power shift occurs. Your confidence will radiate and those around you will feel it. You become unstoppable. Let your victories and failures be on your own terms. Learn and grow from both, and above all, enjoy the ride.
Word of Mouth Painting Painting, Flooring, Wood-Rot, Pressure Washing & More! Heath Boyer 252.341.3423
Work diligently to build up your self-confidence and self-esteem and simply refuse to have your feelings hurt. If necessary, keep your positive energy inside, where it does the most good. Instead of gushing about yourself, show genuine interest in the lives of others, with confidence that you are on the right path for you. Have you ever looked back on an event in your life and thought: “Why did I let that person make me doubt myself?” Learn from it, and correct it. Keep a safe distance from people in your life who don’t believe in you.
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Call today for a free quote!
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The Captain Christopher Cash Memorial Foundation of NC, Inc.
Sunday, December 5, 2010 - 1-3pm Town Commons, Greenville, NC 11am-12:30pm Registration • 1pm Start • Awards / Refreshments The Reindeer Dash for Cash is a fund-raiser for the Capt. Christopher Cash Memorial Foundation of NC, Inc. All proceeds are awarded as college scholarships in his memory. During his lifetime, he was committed to helping others: his family and friends, his coworkers, his community, and his country. His memory remains ever present in the hearts and minds of those he touched and inspired with his care and generosity. It is his legacy of giving to others that we strive to carry on in honor of his memory.
Capt. Christopher S. Cash, Sr. October 2, 1967 June 24, 2004
DISTANCE & COURSE — Flat & Fast USATF certified 10 Miler and 5k AWARDS & POST RACE FOOD • Cash awards for the top three male/female overall finishers. • Unique awards for the top three male/female in each age group. • Unique finisher medal, race t-shirt and post race food for all participants. EVENT RECORDS 10 Miler Male: Julius Kogo in 49:55 (2009) ~ 10 Miler Female: Helen Jemutai in 56:59 (2009) 5k Male: Blake Roberson in 16:23 (2007) ~ 5k Female: Christine Reaser in 19:29 (2006) For information, registration or donation: Dawn Cash-Salau 252.531.4241 or dawn@reindeerdashforcash.org • ReindeerDashForCash.org To donate by check mail to: CPT Cash Foundation of NC, 508 Holland Mill Ln., Stella, NC 28582 or by credit card at reindeerdashforcash.org.
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achieve magazine
wehealth llness booking some downtime: heft on wheels by mike magnuson Article By: Tony Parker, a 47-year-old, bicycle commuter and runner. He is currently training for a half marathon! Parker works with the Bicycle Friendly Task Force to get Greenville certified as a bicycle friendly town.
Achieve. That’s what we do. We achieve. By definition, achieve means to “to carry out successfully” or “to get or attain as the result of exertion”. We are a community of goal setters who examine where we are and strive to do better. We are committed to keeping fit, having fun at it, and sharing the passion with others. Most are information junkies who read periodicals like Achieve Magazine and tend to devour books. Enter Mike Magnuson, once up on a time a huge man with huge appetites. Put Mike on a road bike and have him cycle the roads of Southern Illinois with his local club, and the results will be Heft on Wheels, A Field Guide to doing a 180. Magnuson was a miserable human who decided to change himself for the better. When he began his quest, he was smoking like a fiend, drinking until the wee hours of the morning, ignoring his family, and playing the sad part of a college professor who got it all wrong. He wrote an article for GQ about his quest for change, and like any good rag, they photographed him nude and bluberous riding the Illinois roads. Oh my.
sports med: when to exercise with muscle soreness
Like some Quixote chasing dragons, Magnuson punishes himself weekly and daily, trying to reshape himself into something, some esoteric champion, a man who replaces demons with grandeur. The man does change. He drops 80 some odd pounds and quits the killing habits he once embraced. Magnuson no longer haunts the taverns of a small Midwestern town posing as an intellectual, when in reality all he ever wanted was another drink. His colleagues looked at him askance as he sauntered by them as they smoked and philosophized. What Mike also discovered is that he traded one extreme for another, and found that his personality is indeed one of a man who easily becomes addicted to the moment. For Magnuson, addiction to cycling and a cleaner lifestyle is quite okay. One of the goals for folks like us should be to always reevaluate who we are and what we deeply care about. What became apparent in Magnuson’s tome is that he continued to relegate his family to a back burner, even as he continued to reinvent himself. His book is a ripsnorter and a lot of fun, but in the end, I’m not really sure I like the guy. I admire his dedication to change, but a few years ago I went through a similar tough time. In my mind my career was all important, and my family suffered from it. Never will I succumb to an irrational need to place my wants before my family’s needs. Achieve. That’s what we do. We achieve. But achieving can be done at so many different levels. We work hard and create healthy minds and bodies. We create new selves out of old. But to truly achieve, we cannot forget the world about us, and give credit to our successes where due, and brothers and sisters, our families are our best achievement to date, and will always be.
sore and exercises can be performed with proper form, a light workout serves to increase circulation to affected areas. The consequential cleansing of irritants and influx of nutrients accelerate the processes that alleviate sore muscles, allowing for a quicker return to intense exercise.
Article From WebMD.com, "Sore Muscles? Don’t Stop Exercising"
Working out while muscles are sore is not always detrimental. Depending on the degree of muscle soreness, a workout can help relieve sore muscles. Delayed onset muscle soreness (DOMS), the miserable tenderness that follows a tough workout, typically indicates that damage has occurred to the muscles involved. Most experts are in agreement that the pain of DOMS is related to microscopic tears in muscles, most of which occur because of impact and the negative, eccentric portions of exercises. These tiny muscle strains, along with the resulting inflammation, are likely the primary causes of muscle soreness. The pain of DOMS is most common when beginning a new exercise program, a phenomenon that is poorly understood. Some experts suggest that the inefficiency of movement when learning and performing new exercises produces more muscular damage than when the nervous system is precisely tuned to a movement. For this reason alone, the muscle soreness a workout produces does not correlate with the productiveness of the workout, though the type of muscle damage that comes with DOMS is valuable in pursuit of certain fitness goals.
When Exercising Helps Relieve Muscle Soreness Although doing another workout may not come to mind immediately when managing muscle soreness, it can be extremely helpful in relieving the pain and expediting the recovery process. When muscles are only moderately
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When Workouts Might Harm Sore Muscles When the gradually increasing discomfort of DOMS reaches unbearable levels, though, performing additional exercise can be tremendously counterproductive. A level of pain that interferes with performing simple daily tasks, such as reaching up for a box of cereal or bending down to pick up a ball, usually means that the muscles need more recovery time. Going through another intense workout can cause further damage to the muscles, which in turn can stall recovery, minimize the gains made from the previous workouts, and lead in some cases to debilitating injuries. Moreover, these painful workouts are usually performed far below the levels of performance that stimulate improvements. In such situations, the risk of injury typically outweighs any possible rewards. Depending on the degree of muscle soreness experienced following an intense bout of exercise, a lower intensity recovery workout can produce a wide range of results. When dealing with mild discomfort, a gentle workout can loosen muscles, alleviate pain, and significantly hasten recovery. In cases of debilitating soreness, though, additional stress may not be the best option. Under these unpleasant circumstances, ice, rest, massage, heat, and stretching are more sensible alternatives.
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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.
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The difference between the impossible and the possible lies in a person’s determination. — Tommy LaSorda
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running: safety tips for running in the dark Article By Christine Luff, About.com Guide
With busy schedules and limited hours of daylight, some runners find their only time to run is in the darkness of early morning or evening. Running in the dark is not recommended but for some, it's our only time to do it. Make sure to follow these guidelines.
Always Run Against Traffic
two components to exercise
It's easier to avoid cars if you can see them coming. Avoid busy roads and those with no shoulders or sidewalks.
Cardiovascular Conditioning
Be Visible
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.
If you're running in the early morning or at night, even at dusk, wear white, yellow, or orange clothes. Also, make sure you have reflective gear on. Although some items (running shoes, jackets) already have reflective pieces on them, it doesn't hurt to add more. A headlamp is also a great item for runners who do a lot of early morning or evening runs.
Strength Training
Vary Your Routes and Times
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.
Potential attackers can study runners' routines and loom in a particularly dark or isolated area. Don't make yourself an easy target.
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
Always Have Identification on You Put your driver's license in your pocket or wear an ID tag on your shoe.
Run With a Buddy There's strength and safety in numbers. If possible, try to never run alone. If you're running alone, let someone know the route you're running and approximately how long you will be out.
Carry a Cell Phone You'll be able to contact police immediately if something happens to you or you notice anything out of the ordinary.
Watch Out for Bikes and Runners
Estimate your maximum heart rate.
Even if you're running on a path or in a park with no cars, always be aware of other runners and cyclists. Before you stop or turn around, make sure your path is clear. This advice applies to running in both daylight and darkness.
Take 220 - age = ____ (this is your maximum); (standard deviation for this equation is 10-12 beats per minute)
Follow Your Instincts
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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If you feel that you're entering an unsafe situation, trust your gut and run to a safe location.
Ditch Your Music Make sure you leave your radio, MP3 player, or iPod at home. Cutting off your sense of hearing leaves you at a disadvantage. You can't hear oncoming cars, cyclists yelling to move, dogs, or any other potential threat
achieve magazine
fitness health active adult: exercise & fitness: tips for getting started safely Are you ready to begin an exercise program? Congratulations! Committing to a routine of physical activity is one of the healthiest decisions you can make. Before you get moving, consider how best to be safe. Get medical clearance from your doctor before starting an exercise program, especially if you have a preexisting condition. Ask if there are any activities you should avoid. Consider health concerns. Keep in mind how ongoing health problems affect workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule. If something feels wrong, such as pain or shortness of breath, stop. Scale back or try another activity. Start slow. If you haven’t been active in a while, it can be harmful to go “all out.”Build up your exercise program little by little. Try spacing workouts in ten-minute increments twice a day. Or try just one class each week. Prevent crash-and-burn by warming up, cooling down, and keeping water handy. Recognize problems. Exercise should never hurt or make you feel lousy. Stop immediately and call your doctor if you feel dizzy or short of breath, develop chest pain or pressure, break out in a cold sweat, or experience pain. Also stop if a joint is red, swollen, or tender to touch. Staying active is not a science. Mixing different types of exercise helps reduce monotony and improve your overall health. Below are four things that help.
Cardio endurance exercise — Uses large muscle groups in rhythmic motions over a period of time. This type of exercise increases your body’s ability to deliver oxygen and nutrients to tissues and to remove waste over sustained periods of time. Cardio workouts get your heart pumping and you may even feel a little short of breath. It helps lessen fatigue and shortness of breath. Promotes independence by improving endurance for daily activities such as walking, house cleaning, and errands. Cardio includes walking, stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing. Strength training — Builds up muscle with repetitive motion using weight or external resistance from body weight, machines, or elastic bands. It helps elderly people prevent loss of bone mass, builds muscle, and improves balance, both important in staying active and preventing risk of falling. Building up strength will help seniors stay independent and make day-to-day activities easier such as opening a jar, getting in and out of a car, and lifting objects. Flexibility — challenges the joint’s ability to move freely through a full range of motion (ROM). Can be done through static stretches (stationary), and ballistic stretches (moving or bouncing) to keep muscles and joints supple so they are less prone to injury. It helps body stay limber and increases range of movement for ordinary physical activities such as looking behind you while driving, tying shoes, shampooing your hair, and playing with grandchildren. Balance — Maintains standing and stability under a variety of conditions including static (stationary) and dynamic (moving) balance. It improves balance, posture, and quality of walking. Also reduces risk of falling and fear of falls. Try yoga, Tai Chi, and posture exercises to gain confidence with balance.
Don’t let your patients suffer in darkness.
Less pain is just a step away. At Eastern Carolina Pain Consultants, we believe that everyone deserves a life that’s free from the suffering of chronic pain. Our team of medical professionals is specifically trained to treat and manage pain. We’re one of Eastern North Carolina’s most advanced pain management practices with a history of providing superior medical care. If any of your patients are suffering from chronic pain, contact us. We can help.
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
Administrative Office: 2430 Emerald Place, Suite 201, Greenville, NC 27834 Multiple Clinical Locations in Greenville and Eastern North Carolina • For information or appointments, call 252.561.8218.
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fitness personal training: fall into fitness using calisthenics Article By: Missy Fulmer Jacobson, MA / Coordinator of Exercise Programming / ViQuest Wellness Center / 252.847.7899
No doubt you’re already enjoying this beautiful fall weather and of course, football season is here! As part of every football players training, I’m here to suggest you try using calisthenics or body weight exercises to keep your fitness level high throughout the cooler fall months. The weather is perfect for calisthenics — anywhere… indoors or out. Try it! If you want to go outside, find an open patch of grass. Too cool or rainy? Stay inside. If you go on vacation… a gym nearby or not… your hotel room will work. No matter where you are, calisthenics are an effective workout always at your disposal. Whether it’s day or night, starting your morning off with a workout or finishing a stressful day before a hot shower… your body will appreciate the effort!
this ability. Examples include, but aren’t limited to, the following: push-ups, squats, lunges, mountain climbers, sit-ups, jumping jacks, etc. Another benefit of using bodyweight exercises is the lack of equipment needed to perform a complete workout. The resistance of your own bodyweight is often enough to provide the health and fitness benefits everyone is looking for. When possible extra “tools” are necessary such as walls, chairs, boxes, a pull up bar, etc. But for most people, bodyweight is sufficient for a sound workout. Finally, these exercises can be adapted from beginner to elite athlete level. Changing the angle or position of an exercise can alter the difficulty from easy to complicated; hence, calisthenics are a perfect way to either begin a workout program and ideal for challenging the most elite athletes. Calisthenics are not just to improve muscular endurance, strength and power, but will also develop cardiorespiratory function as well as fat burning. All muscles in the body are stimulated including the heart and lungs… another win for all fitness levels.
Bodyweight calisthenics use only the weight of your own body as resistance to develop the ability to squat, reach, twist, lunge, jump, land, push and get up and down… allowing you to meet the challenges of sport, work and life with excellence.
Bodyweight exercise lays the foundation for every other fitness, health and sport training method which makes it an integral part of any physical training plan. If you are a beginner, learn to control the weight of your own body before adding extra weight.
Your body was meant to move itself around efficiently under a wide variety of circumstances… and training with bodyweight calisthenics greatly improves
Taking the time to gradually increase calisthenic fitness will improve athletic performance, prevent over-training, and prevent injuries. Try it…..anywhere!
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achieve magazine
fitness health cycling: how to ride in a paceline Article by Fred Matheny for www.RoadBikeRider.com
Solo rides are a great part of the cycling experience. Nothing beats cruising along and looking at the scenery, or attacking a climb at your own pace and intensity. But riding with a small group can be even more fun. You cover ground faster, meet people, and experience the thrill of shared effort. Paceline riding isn’t difficult to learn. Here are the basic skills:
1. Riding a Straight Line — Start by learning to ride like you’re on a rail. Practice by holding your line during solo rides. Put your wheel on the road’s white edge line and keep it there. Relax your upper body, keep a light grip on the handlebar, and fix your peripheral vision on the line. Keep your actual focus 20 or 30 feet in front of the bike. The bike will go where your eyes go.
2. Following a Wheel — Drafting another rider saves you at least 15% in energy output. It’s foolish to be bucking the wind all the time when you’re with other riders. Share the work by drafting them and letting them draft you. Position your front wheel 1 to 3 feet behind the rear wheel you’re following. The closer the better, in terms of the draft, but closer also requires a lot more attention. When necessary, turn the cranks without putting pressure on the pedals (“soft pedal”) to maintain correct spacing. Use the brakes sparingly. Jerky braking creates chain reaction problems for riders behind you. If you need to brake, feather the levers lightly instead of clutching at them. If a gap opens, don’t make things worse by accelerating too hard, overrunning the wheel in front, then grabbing the brakes. Instead, ease back up to the rider in front. If you don’t become proficient at following a wheel, you can waste more energy than you save by constant yo-yoing. Look past the rider directly in front. Don’t stare down at his rear wheel or you won’t see things that may cause him to brake or swerve.
3. Paceline Pointers — First rule: Be predictable. Close riding demands everyone be on the same wavelength. There must be a basic understanding of what is and isn’t expected behavior in a given circumstance. Experience helps. Don’t accelerate when it’s your turn at the front. Note your cyclecomputer’s mph and maintain the group’s speed when the lead rider pulls off. After your own bout against the wind, pull off to the side agreed upon and stay close to the others as you soft pedal and slide back to the rear of the paceline. This enhances the drafting effect for the whole group. It also keeps everyone as far out of the traffic flow as possible, making paceline riding possible even on busier roads. As you come abreast of the last rider in the line, pick up speed and then slide over behind his wheel as he comes past. When done correctly you won’t need an energy-wasting acceleration in order to latch back on. Once in the caboose position you can take a drink or stand to stretch without disrupting the paceline’s smoothness. Protect your front wheel. If your rear wheel is struck a fall is unlikely because it has nothing to do with steering the bike. However, if your front wheel is contacted it will often be twisted off line faster than you can react. You’ll almost certainly go down. Help prevent this by never overlapping someone’s rear wheel.
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october-december‘10 event calendar Runs, Walks, Races, etc. Oct 2 Edenton Peanut Festival 5K 8:00 AM Edenton,NC contact ecrun.org Oct 9 Good Samaritan 5K Run 8:30 AM Greenville,NC contact ecrun.org Oct 16 7th Annual Emerald Isle Triathlon 8:00 AM Emerald Isle, NC contact ecrun.org Oct 23 Lifestyles 5K 8:00 AM Washington,NC contact ecrun.org Oct 23 Run for RADD 8:00 AM Kinston, NC contact ecrun.org Oct 24 2nd Annual Leo W. Jenkins Cancer Center Pink Ribbon Road Race 1:30 PM Greenville, NC contact ecrun.org Oct 30 3rd Annual Sigma Epsilon Alpha Sam's Run 5K 8:30 AM Greenville, NC contact ecrun.org Oct 30 Down East American Heart Walk 7:00:00 AM Greenville, NC contact Marian Barnhill marian.barnhill@heart.org Nov 13 Boys and Girls Club 5K and Fun Run 9:00 AM Greenville, NC contact ecrun.org Nov 20 3rd Annual ECU Army ROTC Patriot Run 5 Mile 8:30 AM Greenville, NC contact ecrun.org Nov 25 Twin Rivers YMCA Turkey Trot 5K Run/Walk/Dog Jog 8:00 AM New Bern, NC contct ecrun.org Nov 25 Goldsboro YMCA Turkey Trot 8:00 AM Goldsboro, NC contact ecrun.org Dec. 5 Reindeer Dash for Cash 10 Miler & 5k 1:00pm Greenville, NC ReindeerDashForCash.org.
Visit the following websites for more information: active.com, runnc.com, ecrun.org and ncroadrunners.org page 20
achieve magazine