summer‘10
what’sinside: health: men men’’s, s,women women’’ss && kids’ kids’ health health hair hair health health •• heart heart health health
wellness: nutrition nutrition •• corporate corporate wellness wellness fiscal fiscal fitness fitness •• sports sports med med massage massage && yoga yoga •• mind mind ++ body body booking booking some some downtime downtime
fitness: personal personaltraining training •• active active adult adult cycling cycling •• outdoor outdoor adventure adventure •• group group fitness fitness event event calendar calendar && more! more!
Don’t 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 care. If you are suffering from chronic pain, we can help. Call 252.561.8218 today to schedule your appointment.
Lynn Johnson, MD • Raymond Minard, MD • Melany Furimsky, DO • Christopher Grubb, 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 NC • For information or appointments, call 252.561.8218
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: low “t”
women’s health: how to help the body fight cellulite
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kids’ health: exercise for kids: 5 tips for parents
Race Directors, Event Planners Include your event in Achieve’s event calendar! Send dates, times and contact information to: kathryn@ImpressionsGroupLLC.com
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protect your tresses from summer heat and sun damage
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heart health: how research and drs. are thinking about heart disease
To advertise in Achieve Magazine call— 252.355.8345 Deadline for the next issu e — September 1, 2010
hair health:
wellness 6
nutrition: healthy eating during summer travels
For more information, contact:
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healthy grilling: hot, fast and delicious—fish!
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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 10 reasons not to skimp on sleep 10 fiscal fitness: critical illness insurance: a doctor’s solution
11 corporate wellness: © 2010
summer ‘10
Impressions Group, LLC
employee wellness programs have payback
12 massage: healthy touch: more than skin deep
yoga: yoga relaxation for travel
13 mind + body: 13 tips to stay motivated and workout effectively
15 booking some downtime: going long: legends, oddballs, comebacks and adventures edited by David Walley
sports med: do’s and don’ts for icing injuries
fitness 16 the basics: general exercise guidelines
running: inside or outside?
17 active adult: exercise—key to healthy aging
18 personal training: core strength training—reducing back problems and injuries
19 group fitness: water aerobics
outdoor adventure: kayaking
20 event calendar (july - september 2010)
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health mens’ health: low “t” Article from eHow.com.
Low testosterone levels can cause a variety of male health problems, including depression, low libido, fatigue and unsightly weight gain. While many men try to increase testosterone through costly testosterone injections and other androgen supplements, few realize that their homone imbalance can be restored naturally. If you suffer from low testosterone levels, here are some effective ways you can increase your levels. Step 1 Getting more zinc in your diet is one way to boost low testosterone levels. Zinc is one of the key components in the chemical makeup of this male hormone. Foods naturally high in zinc include read meats, eggs, and dairy. You can also get more zinc by taking a multi vitamin. Step 2 Ginseng and saw palmetto are two herbs that have been used for centuries to enhance male function. Ginseng and saw palmetto are inexpensive yet effective in treating low testosterone. Step 3 Researchers have found that men who eat monounsaturated fats, such as those found in nuts and olive oil, had naturally higher levels of testosterone. Monounsaturated fats are also heart healthy.
womens’ health: how to help the body fight cellulite Article by Meghan Fahy of www.suite101.com.
People are willing break to the bank for to get rid of cellulite. But, costly and fad methods only scratch the surface in this battle. Miracle products do not exist that can actually rid the world of cottage cheese thighs, but a healthy regimen combined with exercise and better food choices can help fight against these unwanted dimples.
Exercise is the Best Weapon Against Cellulite A toned body with less fat is more likely to have a healthy, smooth appearance. But exercise won’t iron out skin overnight. Following a vigorous, fat-burning routine will help fight off and reduce the appearance of cellulite over time. Use self-resistance or buy resistance bands to get in shape. With resistance band workouts, focusing on specific areas, such as hips, thighs and abs, is easy. Co-author of No More Cellulite, Wayne Westcott, Ph.D., helped create a cellulite-reducing regimen. Westcott performed a study with his regimen in which participants lost 4.5 pounds of fat and added 1.5 pounds of muscle while losing more than an inch from the hips and butt region.
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Step 4 Besides adding testosterone boosters to your diet, there are also physical fitness methods to increase testosterone and restore male hormone imbalance. One activity is to exercise with weights. Weight lifting and strength training will increase low testosterone levels over time. Step 5 Getting enough sleep and having sex will also stimulate your body’s natural production of testosterone. Step 6 Eliminating excess body fat also helps improve the testosterone balance. When a person carries too much body fat, it stimulates the production of estrogen, which effectively “cancels out” the effects of testosterone. Step 7 Lastly, cutting back on alcohol and smoking is also known to have a positive impact on the levels of testosterone. If your body spends a lot of energy cleaning out toxins, there are fewer resources to devote to testosterone. Step 8 Before you shell out money for expensive creams and injections, try some of these techniques to boost your “t” levels naturally. Although creams and injections are very effective, hormone balance can be restored for far less money.
Strength training is also an important part of working against cellulite. On average, women lose five pounds of muscle and replace it with 10 to 15 pounds of fat during each decade of their adult life. Weight lifting combined with squats, lunges and leg presses can reduce the appearance of cellulite and smooth out the skin.
Fight Cellulite by Treating the Skins Surface Use caffeine-based creams to minimize the appearance of cellulite. Phosphodiesterase is an ingredient used in cellulite creams that help stop the fat storage and shrink the dimples. Keep in mind, though, that results will remain visible so long as the cream is used. Another external method used to cure the skin of unwanted dimples is using a body brush, preferably one with a detachable long handle. Brush strokes should always be pulled toward the heart. Stroking away from the heart puts pressure on the valves within the veins and lymph vessels, which can cause ruptured vessels and varicose veins. For best results, brush the entire body, first stroking on the right then the left side; seven to 14 strokes each side.
Healthy Food Choices to Fight Cellulite Drinking eight to 10 glasses of water has always been a push in healthy diets. Water also rehydrates the body, which helps metabolize fat. Green tea is also a healthy beverage option as it can block fat storage. Also, eat foods rich in sulfur, such as green and black olives, cucumbers and celery, to help build up collagen production. Vegetables high in vitamin A also boost collagen, so eat more carrots, cantaloupe and sweet potatoes. References: Naturalhealthtechniques.com. “The Dry Brushing Technique.” Thatsfit.com. “15 Way to Fight, Fix and Minimize Cellulite.” Kidshealth.org. “Cellulite.” and Self Magazine. “So long cellulite.”
achieve magazine
health kids’ health: exercise for kids: 5 tips for parents It’s no secret that childhood obesity is a major issue in the U.S. First Lady Michelle Obama has even devoted part of her agenda to fighting it. At the core of the problem is the fact that less than one third of all children ages 6 to 17 get regular vigorous exercise, defined as at least 20 minutes of physical activity that makes them sweat and breathe hard, according to a new joint report from the American Heart Association and the National Association for Sport and Physical Education. That’s in stark contrast to what the U.S. Dept. of Health and Human Services recommended in its recent Physical Activity Guidelines for Americans: at least 60 minutes of moderate or vigorous exercise daily. So what should parents do to get their kids moving more often? First, don’t assume your child gets sufficient exercise in school through physical education classes, experts say. Most, but not all states require P.E., according to the new report. That means parents should incorporate physical activity into family time at home. Here are 5 tips to get started: Encourage a little bit at a time. Minutes spent playing kickball with friends during recess count toward the hourlong daily goal, as does climbing trees in the backyard after school. “It doesn’t have to be all at once,” says Nancy Brown, CEO of the AHA. “Kids should be doing things appropriate for their age, so that [exercise] becomes a behavior and a natural part of what they do.” Advocate for well-maintained, safe sidewalks and bike paths in your town, and volunteer to supervise the use of school facilities after hours. Children are more likely to want to play outside—and you’ll feel more comfortable—if it’s safe, so attend neighborhood or city council meetings to request proper upkeep of nearby sidewalks and paths. Consider gyms and tracks at schools as options for physical activity after hours and on weekends. Often, schools are willing to make gyms and equipment available but need parents to volunteer to supervise. Practice what you preach. “We think that parents and other adult role models need to set an example by being active themselves,” Brown says. And it’s not hard to find activities the whole family can do together, such as a daily walk or bike ride in the neighborhood. Other simple but fun options: hide-and-seek, jump rope, tag, or a game of basketball in the driveway. Yardwork counts, too. Don’t underestimate the value of some video games. The AHA and Nintendo recently teamed up to promote the use of the Wii Fit to help Americans meet recommended physical activity guidelines. The goal of the partnership is to teach people how “active-play” video games encourage regular exercise. If you’re having a tough time getting your child to play outside, consider buying a video game that requires the child to get moving, Brown suggests. Don’t let activities or physical disabilities limit your child. Thirty-two states allow students to waive P.E. because of health issues, disabilities, religious beliefs, early graduation, or participation in other activities, like cheerleading or marching band. But kids—even those with disabilities or health problems— still need to get an hour or more of exercise per day, says Charlene Burgeson, executive director of the NASPE. “Not being physically active isn’t the way to go. If students have health issues or disabilities, there may be a way to modify the [physical] activity” to accommodate them, she says. “By not giving them that activity, we’re really doing them an injustice.” You may want to approach the school or teacher to ask how the class can be modified to accommodate. Article by January W. Payne of US News and World Report.
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health hair health: protect your tresses from summer heat & sun damage Provided by Douglas Blackwood of Tantra Studio / 252-757-3684 / Written by Jennifer Walker
Summer sun and heat is even harder on the hair than blow drying. Here are some summer hair care tips to keep hair looking its best. Having glorious, shiny hair is not only a matter of genetics—it is also a matter of good hair care. During the summer, the heat and rays from the sun can be very damaging, causing hair to become dry, brittle and frizzy. Applying some simple summer hair care tips will help keep hair strong and healthy. Summer Hair Conditioning—When it’s time to turn on the AC, it’s also time to step up the hair conditioning. Regular conditioning treatments are important to keep hair moist and pliant. In addition to normal conditioning, occasional deep conditioning treatments can be very beneficial. Before bed, apply deep conditioner to damp hair and wrap in a shower cap or saran wrap and leave in overnight so the conditioner has time to soak in and repair hair. Another way to keep hair moist, particularly the ends which are most susceptible to dryness and damage, is to apply jojoba oil. Either use it as a treatment before shampooing or apply it to the ends during the day when they need a little extra softening. Be Kind to Hair during the Summer—During these months, when the hair is so susceptible to damage, it is important to choose products that are gentler
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than what one might use during the rest of the year. Avoid harsh chemicals and shampoo less often, if possible, than during cooler months. Products that claim to add shine do little more than that and actually coat the hair without adding moisture or strength. In the long run, this can actually be more damaging than using no product at all. In addition, avoid products with alcohol and formaldehyde, because they can dry the hair. Instead, look for products that are as natural as possible and that say they replenish, moisturize and/or protect. It’s a good idea to curtail blow drying, curling and straightening to minimize trauma to the hair. Allow hair to air dry and wear simpler styles that do not require heat application to create. Hairstyles like buns, braids and knots are cool and cute to wear, are not damaging to the hair, and have the added benefit of hiding frizziness. If hair must be blown dry or styled with hot irons, spraying in a leave-in product designed to protect hair will minimize damage. Protect Hair from Sun Damage—The best way to prevent sun damage to hair is to keep the hair out of the sun. Of course, it’s ridiculous to think we must never go outside, so protective steps must be taken. Cover hair with a hat or scarf, to protect the hair and the scalp. If none is available, applying sunscreen to the hair and scalp will protect both from the sun’s damaging rays. When swimming, wear a bathing cap to protect hair from chlorine and salt water. There’s no need to let hair succumb to the heat and drying effects of summer sun. Taking steps to bolster the hair’s moisture and strength and protect it from sun and heat will keep hair looking shiny and healthy all summer long.
achieve magazine
health heart health: how research & drs. are thinking about heart disease Article by Steven Goodman is an award winning television and video producer with over 20 years of broadcast and commercial production experience. Mr. Goodman has created programs that have appeared on several national networks.
For centuries, medicine has been reactive. Doctors have often been held back in their ability to combat a killer until the time when it rears its head. Today, armed with the growing knowledge of the genetic components of illness, and tests that reveal a deeper understanding of the body’s processes, doctors are gaining “pre-emptive strike” capability in the war against sickness and disease. Doctors are now able to find increasing amounts of detail about what’s going on inside the body, giving them, in turn, increasing indications of and clues to various tendencies towards disease. And, what is even more astounding, is that doctors can also begin to determine a tendency towards improvement with medication long before an expected disease becomes rampant and a more insurmountable problem. How are these advances taking place? Today, more physicians rely on a battery of investigative techniques including imaging devices, genetic screening and sophisticated serum analysis. These types of tests and scans have become indispensable tools in the early detection and diagnosis of many diseases. Unfortunately, they have had limited application in some arenas, specifically in the fight against cardio-vascular disease. In order to properly diagnose and treat cardio-vascular disease, physicians often must rely on invasive, costly and sometimes painful procedures. However, Dr. Paul Ridker, a cardiologist at Brigham and Woman’s Hospital in Boston, has made a discovery that could possibly change all that. Dr. Ridker has been working for over a decade on research in trying to understand other parameters that predict vascular risk. According to Dr. Ridker, inflammation is a very important biologic process that allows our body to react and repair certain tissues. It’s fundamental to everything we do in terms of fighting infections, fighting trauma, and in fact fighting vascular disease.
According to medical experts, this test, when used in conjunction with HDL and Cholesterol testing, can measure a patient’s risk of heart attack or stroke as much as ten years in advance! The segment of the population that will benefit from this test would be the 30-60 year old population, both male and female that have not had a prior cardiac event. This means it will be used as a valuable screening test in conjunction with Cholesterol and HDL testing. With heart disease and stroke currently costing billions of dollars a year to treat, economical and accurate tests can reduce the drain on an already over burdened healthcare system. It is true that imaging techniques such as electron beam CT scanning or MRI scanning help to indicate vascular disease. But these are very expensive at $300-400 to detect underlying disease. What the CRP test provides is a very inexpensive way at getting at a fundamental biological issue because it’s a simple blood test that can be run at any diagnostic lab. The American Heart Association predicts that $370 billion a year goes toward cardiac disease. It’s the number one killer in the US. If lives can be saved by the use of a less expensive test, than this would have a macro-economic effect in the economy and also on the healthcare system. The American College of Cardiology and The American Heart Association have both been very interested in this test because if doctors can better predict heart disease it is hoped that this disease can in fact be prevented. “An ounce of prevention is worth a pound of cure,” is an old adage to be sure. But perhaps it is truer now than ever, as advances in diagnostic sciences give doctors more and more opportunities to stop conditions before they occur.
A measure of inflammation can be taken simply by measuring C-reactive protein. C-reactive protein is a substance produced in the liver that is released as a response to inflammation. C-reactive protein was actually discovered in the 1940’s when scientists first were beginning to understand the basics of the immune response. And now, new technology has come about which gives doctors the ability to achieve a very fine measurement of the C-reactive protein. And, this turns out to have tremendous predicative value for vascular disease. What is this new testing technology that is turning the corner for prediction of vascular disease? The test, known as HS-CRP can detect even trace amounts of the protein in a patient’s blood.
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wellness 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/
drinks cold and safe. Use a good quality cooler. And, if you stop to eat at a rest area, carrying hand sanitizer is a good idea. A table cloth adds a nice touch to the picnic table. It might be fun to build in an exercise break where you pick your own fruit for the trip. Visit pickyourown.org and see if there is a farm on your route. Or seek out the farmers market at your destination. The taste and textures of fruits and vegetables eaten shortly after being picked is so good.
It’s summer but that doesn’t mean taking a vacation from healthy eating, even if you are heading to the beach, to the mountains or to an historical site. There are more healthy choices available than in the past at service stations, rest stops and fast food outlets. Even so, if you are traveling over meal times, consider packing a picnic breakfast, lunch or dinner.
If you visit a zoo or an aquarium or any other animal park you’re sure to hear that the animals all have a special, healthy and nutritious diet. Use the opportunity to teach your kids about healthy and nutritious choices. It’s a bit ironic that these same facilities that pride themselves on feeding their animals well sell mostly junk food in their food courts and gift shops.
To start planning, go to MyPryamid.Gov and find out how many calories you need for the day and allocate them. For example, if you need 2,000 calories on a sedentary day, use about 1,000 totals for breakfast, morning snack and lunch and 1,000 for supper. Pack fruits and vegetable like grapes, carrots, applies, tangerines, dried apricots, raisins, or dried apples. Cut low fat cheese into slices and serve with whole grain crackers. If you buy processed snacks, find “healthier” snacks with fewer than 200 calories, less than 15 grams of sugar, less than 5 grams of fat and at least 1-2 grams of dietary fiber. Don’t exclude nuts and seeds based on their fat content. That fat is good fat. We try to limit the amount of food we actually put in the car so we aren’t tempted to eat out of boredom. Kids watching videos in the car tend to eat or drink mindlessly. Mindless eating can lead to eating or drinking too many calories that leads to weight gain. Limit the number of full size candy bars, toaster pastries, marshmallow treats or regular chips. Remember to keep your perishable foods and
For those traveling by airplane, you can use most of the suggestions above. Except you have to worry about size and number of gel like foods like yogurt and canned fruits. Make sure they are in 3 ounce cups. Peanut butter and jelly sandwiches on white wheat travel well. Pre-cut foods like cheese and apples since you can’t take a knife through security. We carry our food in soft cooler bag. We also carry an empty bottle through security and fill it at the water fountain in the gate area. We don’t have to worry that if our flights are late we are forced to grab some expensive less than healthy food as we dash through the airport. Nor do we worry if the flight is too short or too bumpy for the flight attendants to serve their overpriced snacks that rarely meet the “good for you” criteria. I haven’t figured out why, but we discovered our bananas travel better when I wrap them in aluminum foil. The skin might look a bit discolored but the fruit is protected. There are great sites to see in our country. Eat well while you travel safely.
nutrition: healthy eating during summer travels
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achieve magazine
wehealth llness Suggested Recipe— Grilled Whiskey Salmon These salmon fillets are grill hot, fast and delicious with a sweet whiskey marinade that gives them a lot of great flavor and nice, crisp glaze when grilled.
healthy grilling: hot, fast & delicious—fish! Article By Derrick Riches, About.com Guide
I get a lot of requests for information on how to grill fish right. The first rule I’ve found is to not think about it that much. Fish is meant to be grilled. The direct heat cooks fish fast, easy and without removing moisture. Grilled fish is flavorful and juicy. The second rule about grilling fish is to make sure it doesn’t stick. Whether you oil the cooking surface or brush the fish with a little oil, make sure that you have a non-stick surface to work with. Apart from that, fish is easy and fast. You can literally get fish off the grill in a matter of minutes, thus making fish the perfect after work meal. Pick up a couple of fillets and lemon or two and light up the grill as soon as you get home. Fish is great for dinner parties when you never know exactly when people will arrive. Before dinner, get the fish soaking in marinade or seasoned up and light up the grill a few minutes before everyone wants to eat.
Prep Time: Cook Time: Total Time:
15 minutes 10 minutes 25 minutes
Ingredients:
4 8-ounce salmon fillets 1/2 cup whiskey 1/4 cup light soy sauce 1/4 cup orange juice 2 tablespoons vegetable oil 2 cloves garlic
Mix together whiskey, soy sauce, orange juice, oil and garlic. Place fish in a shallow dish and pour mixture over. Let salmon sit in the refrigerator for 1 hour or more. Oil cooking grate and preheat grill. Place fish on hot grill and cook for 5 minutes on each side. The salmon is done when it flakes easily and has faded in color. Carefully remove fish from grill and serve.
The hardest part of grilling fish is knowing when it’s done. But don’t worry. When fish is cooked the meat will flake easily with a fork and appear opaque all the way through. If any part of the meat is still glossy, partially translucent then it’s not done. Don’t every serve undercooked fish. Not only is it not safe, but you might turn someone off fish for life. To make this easy, always start out with a steak or fillet that is evenly cut. If one part is much thicker than another it will be hard getting the thick part cooked before the thin part dries out. If you have a fillet that is uneven consider cutting it in two. Put the thick half on first and when it’s about halfway done, put the thin half on. This way you will get the fish cooked to perfection without burning any. Generally you buy fish either whole or in fillets or steaks. Fillets will give you the most trouble because they tend to fall apart a little easier. This takes us back to the two rules. With an oiled surface put the fish on the grill and leave it until you are ready to flip. Flip gently and leave it there until it is ready to leave the grill. With fillets you can tell it is ready to flip because the edges are flaky and opaque. Steaks and whole fish hold together better but take longer to grill. Grilling whole fish? Stuff it with something like lemon slices. This adds to the flavor and creates a space between the side to let the heat get in. Also keep some fresh lemon juice and maybe some melted butter handy while you’re grilling. You can brush this on while you grill to add flavor and keep the fish moist. Remember that butter will burn so be careful with it. I love dripping lemon juice over fish while I grill it. The steam and the sizzle add to the show and make everyone appreciate the meal just a little bit more.
summer ‘10
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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 10 reasons not to skimp on sleep
4) The ticker is put at risk. A 2003 study found that heart attacks were 45% more likely in women who slept for five or fewer hours per night.
Article by Sarah Baldauf, US News and World Report.
You may have to add it to your to-do list, but scheduling a good night’s sleep could be one of the smartest health priorities you set. It’s not just daytime drowsiness you risk when shortchanging yourself on your seven to eight hours. Possible health consequences of getting too little or poor sleep can involve the cardiovascular, endocrine, immune and nervous systems. In addition to letting life get in the way of good sleep, between 50 and 70 million Americans suffer from a chronic sleep disorder—insomnia or sleep apnea, say—that affects daily functioning and impinges on health. Consider the research: 1) Less may mean more. For people who sleep under seven hours a night, the fewer zzzz’s they get, the more obese they tend to be, according to a 2006 Institute of Medicine report. This may relate to the discovery that insufficient sleep appears to tip hunger hormones out of whack. Leptin, which suppresses appetite, is lowered; ghrelin, which stimulates appetite, gets a boost. 2) You’re more apt to make bad food choices. A study published in the Journal of Clinical Sleep Medicine found that people with obstructive sleep apnea or other severely disordered breathing while asleep ate a diet higher in cholesterol, protein, total fat and total saturated fat. Women were especially affected. 3) Diabetes and impaired glucose tolerance, its precursor, may become more likely. A 2005 study published in the Archives of Internal Medicine found that people getting five or fewer hours of sleep each night were 2.5 times more likely to be diabetic, while those with six hours or fewer were 1.7 times more likely.
summer ‘10
5) Blood pressure may increase. Obstructive sleep apnea has been associated with chronically elevated daytime blood pressure. The more severe the disorder, the more significant the hypertension, suggests the 2006 IOM report. Obesity plays a role in both disorders, so losing weight can ease associated health risks. 6) Auto accidents rise. As stated in a 2007 report in the New England Journal of Medicine, nearly 20% of serious car crash injuries involve a sleepy driver. 7) Balance is off. Older folks who have trouble getting to sleep, who wake up at night, or are drowsy during the day could be 2 to 4.5 times more likely to sustain a fall, found a 2007 study in the Journal of Gerontology. 8) You may be more prone to depression. Adults who chronically operate on fumes report more mental distress, depression, and alcohol use. Adolescents suffer, too: High school students surveyed found similarly high rates of these issues. Middle schoolers report more symptoms of depression and lower self-esteem. 9) Kids may suffer more behavior problems. Research from the Archives of Pediatric and Adolescent Medicine found that children plagued by insomnia, short duration of sleeping, or disordered breathing with obesity are more likely to have behavioral issues like attention deficit hyperactivity disorder. 10) Death’s doorstep may be nearer. Those who get five hours or less per night have approximately 15% greater risk of dying—regardless of cause—according to three large population-based studies.
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wellness fiscal fitness: critical illness insurance: a doctor’s solution Article by Nathan Schmidt of Prosurity in Greenville, NC at 252-355-7641.
Critical illness insurance holds a unique place in the insurance industry. It was not created by a marketing company, think tank, or large corporation, but by a physician who saw it as an essential component of treating the critically ill. Dr. Marius Barnard was a member of the team, headed by his brother Christian, that performed the world’s first human-to-human heart transplant. Dr. Barnard watched as new procedures saved the lives of countless patients who suffered critical illnesses, but he saw those same lives devastated by the financial impact. Dr. Barnard was motivated by this financial hardship to convince insurance companies to introduce a new type of insurance, one that covered critical illnesses. He argued that, as a doctor, he could repair a man physically, but only insurers can repair a patient’s finances. What is a critical illness? A critical illness is a life-threatening event that, thanks to advances in medical technologies, is increasingly survivable. These events include: cancer, heart attack, stroke, coronary bypass surgery, angioplasty, major organ transplant (including heart transplant), end-stage kidney failure, major burns, advanced Alzheimer’s disease, paralysis and coma. What are the costs associated with critical illness? There are two basic costs of critical illness. First are the medical expenses, such as hospital and doctor bills. These costs are usually covered by standard medical insurance...though many are not covered. However, there’s another, and potentially more devastating,
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type of cost: the non-medical expenses that have to come out of your own pocket. These expenses go beyond the obvious deductibles and co-payments. Non-medical costs include the loss of income you or your spouse experience while unable to work or caring for a sick family member. Other costs include transportation, hotels, special diets, home modifications, and family care. What is critical illness insurance? If you’re diagnosed with a critical illness, the critical illness insurance will help you pay non-medical expenses that most medical insurance plans require you to pay. It also helps cover daily living expenses you’ll incur while you’re in treatment and recovery. Why is critical illness insurance so important now? Critical illness can be diagnosed at any time, and in even the healthiest of people. The only way to ensure that the illness doesn't rob you of both your physical and financial health is to have both medical and non-medical costs insured. Our life expectancies are longer, and increasing every year, which adds to our chances of eventually developing a critical illness. Contributing to this is our drastically changing lifestyles, which have led to poorer diets, less exercise, and increased stress. These factors make critical illness much more likely. Finally, survival rates for critical illnesses have doubled. While this is great news, it also means that more people are left with a great financial burden after their treatments have ended. What benefits should I look for in a critical illness insurance policy? Look for a policy that pays benefits regardless of other coverage you have. Premiums shouldn’t increase and critical illness benefits shouldn't be reduced because of your age or medical condition. The policy should be renewable for life.
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wehealth llness corporate wellness: employee wellness programs have payback Article By Robin Rager, PhD, Optimum Health Management / 252.353.6155 / optimumhm.net
A recent study by the National Institutes of Health indicates that for every $1 spent on a well-designed health and fitness program for its employees, a company could get over $2 back on its investment. That’s a pretty good ROI! The NIH study examined an employee wellness program at Capital Metropolitan Transportation Authority (CMTA) in Austin, TX. The program started out small, with just one staff member distributing health information, providing one-on-one health/fitness counseling, and coordinating wellness seminars and demonstrations by local vendors. Over time, the program expanded to include more offerings, including healthier food options in the company cafeteria and vending machines, health newsletters, weight-loss programs, smoking cessation programs, and an onsite fitness facility. CMTA’s wellness program produced impressive results in the improvement of employee health, and the reduction in costs related to medical care and lost productivity. The NIH study found that employees were more physically active, were more knowledgeable regarding disease management (such as diabetes and asthma), had better eating habits, and smoked less than they did before the program. Worker morale increased substantially, too. The financial
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impact was impressive, with the wellness program producing an ROI of 2.43! To have a successful wellness program, careful assessment and planning is necessary. You need to assess what’s happening in your organization, identify what you want to accomplish with it, and design a program that’s optimal for your particular employees. You don’t have to spend a lot of money, but you can’t expect a good ROI if you aren’t willing to invest at least a little time and funding. Start small, and build upon the program by setting and reaching successive health/fitness objectives over time. Don’t forget to ask your employees what THEY would like to have provided – and their preferences for HOW the program components are provided – or they won’t participate. Here are some steps you should consider: Step 1: Identify the key needs and interests of your employees through: • Health risk assessments and claims analysis • Health/fitness program interest surveys and focus groups Step 2: Establish program goals and objectives (based on the needs/interest): • Determine the primary goal(s) to be accomplished through the program • Identify detailed, measurable objectives, with realistic time frames Step 3: Plan how and when the program will be implemented: • Identify appropriate program components that support your objectives • Determine necessary resources (staffing/vendors, equipment, facilities) • Check wellness resources available through your company’s health plan • Establish the timeline for rolling out the components • Establish the program budget Step 4: Evaluate the impact of the program on objectives; modify as needed.
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wellness massage: healthy touch, more than skin deep! 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.
Physical touch is a gift of healing that all humans possess. When the skin is touched, touch receptors are activated that send a signal through the spinal cord to the brain within a split second. Deane Juhan, author of “Job’s Body”, wrote, “The skin is no more separate from the brain than the surface of a lake is separate from its depths,” and “to touch the surface is to stir the depths.”
In the world of licensed massage and bodywork therapists, skin is the contact medium for all treatment approaches. Yes, therapists do knead tight muscles, stretch and release stuck fascia, compress and release painful trigger points, and mobilize adhered scar tissue. But we go through the skin to get there.
Touch gives advice to the skin in a language it understands. One’s attention is drawn to the body as pressure and healing intentions are applied. Sensations arise, connections are made, and balance between body and mind is restored. Imagine, for example, how centering it feels to have aching feet massaged.
Amazing factoids about skin: • Skin is really the outer surface of your brain! In early prenatal life, the skin and the brain are part of the same outer layers of cells (ectoderm). • Skin is the body’s largest single organ, covering over 20 square feet and weighing about 10 pounds in the average person. • Skin is a great waste eliminator, eliminating a pound or so daily of perspiration. • Skin listens to the outside environment via over one million nerve endings that are sensitive to touch, pressure, vibration, and pain. • Skin sheds, or self-exfoliates, its dead surface layers at the rate of over a million cells an hour. Floor dust bunnies are mostly dead skin! • Skin can be thick, such as corns that develop from ill-fitting shoes, or thin, such as the exquisitely sensitive skin covering the fingers and lips. • Skin drinks in the essential oils that are applied to it, so take great care with the products you put on your skin.
Touch is immediate – it’s in the present, the here and now – not a distraction from life. Touch invites us to bear witness, to attend to the body, to pay attention to the incoming and outgoing tide of the breath, and to feel whole. Try this stress buster: Sit in a quiet place. Focus on one image, say a vase of flowers or a corner of the room. Now place one hand directly on the skin at the center of your chest. Place your other hand on the skin at the center of your belly. Feel the rise and fall of your breath. Practice this for a full minute. Notice with a quiet curiosity the ease that comes to your nervous system. Revisit this place often. While massage and bodywork does provide relaxation, its most profound effect may be the enhancement of more efficient movement patterns. Healthy touch is definitely more than skin deep.
yoga: yoga relaxation for travel Article by Matt C. Elmore is a Certified Yoga Instructor.
Road trips and plane rides can leave you physically and emotionally drained. Anytime you’re stationary for such a long period of time, muscles start to lock up and shorten, causing tightness. Whether it’s a trip home from work in rush hour or a plane ride to Bali, remember to turn to yoga for relief. Try the twist. Musculoskeletal benefits of twists are profound. Twisting realign the spine and creates more space in the intervertebral disks. Sitting for an extended period of time has the effect of compressing the spine due to gravity. Twists are effective at reversing this. Muscles of the back tend to tighten up after a long period of travel. Twists target these muscles, providing pain relief and relaxation. Regardless of how good your ergonomics, the lower back will likely start to cause pain after a long trip. A soft twist stretches, lengthens and provides relief. Internal organs receive nurturing benefits from twisting. During a twist, organs are compressed, pushing out old blood and toxins. When the twist is released, fresh, oxygen-rich blood flows in. Other Hatha yoga poses achieve this effect, such as backbends. But, Yoga Travel recommends gentle twisting. Twists come in many forms: seated, laying down, and standing. Regardless of position, to safely, effectively perform a twist, guidelines are the same. Extend and lengthen spine before twisting. Start rotation at the base of the spine and continue upwards. Find a comfortable cross-legged seat on the ground. Ground down through your seat and press the crown of your head to the sky, lengthening the spine. Bring left hand to right knee, and right hand comes to the ground behind back. Inhale and extend the spine. On the exhale, slowly start to rotate from base, turning torso, then chest, and finally head. Inhale, extend spine. Exhale, gently twist further. Continue with breath leading you. To release, on exhale, bring head back to neutral, then chest, and finally trunk. Relax! Ahhh!
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wehealth llness mind + body: 13 tips to stay motivated & workout effectively Article from Buzzle.com
7. Frame the thought of exercise in a positive way in your mind. Even if you don’t like exercise, try and think of it in a positive way - that way you are less likely to talk yourself out of it. Think of how good you feel afterwards, not the pain involved in getting there! 8. Exercise outdoors. Whether on a team or swimming, get out in the fresh air! 9. Try skipping. Skipping ropes fit into small bags, don’t require expensive gym memberships, are available 24-hours-a-day, are never overcrowded, and are great aerobic activity.
It’s been six months since you made those New Year’s Resolutions. How are you doing?
10. Try resistance training. Resistance training will increase the size and strength of your muscles, thus preventing injuries. If you’re not up to free weights, take a circuit class, or a bodypump class.
Rejuvenate your fitness routine with these 13 tips.
11. If you're tired, or your muscles ache, try something a bit gentler — but don’t avoid fitness entirely ‘until you feel better’. Swimming is good because it helps support the whole body, and it’s still a good workout.
1. Read fitness magazines. Fitness magazines are a wonderful source of information and inspiration. They can help to remind you of why you want to get fit in the first place! 2. Work out with a friend. Not only can this help you get to your workout, but friends can help encourage each other to work out with more intensity. 3. Set a regular time for fitness. If you have fitness time incorporated into your schedule, it’s much easier to stick with it, especially over time. 4. Find exercise activities that you enjoy. While it’s important to have a balanced workout, there are many ways to build muscle and strength, flexibility, and get aerobic exercise. List the types of activities you enjoy, or you might enjoy, and start working through all of them. Rotate them every 6 weeks. 5. Put variety into your program. Not only does this make it more interesting, you’ll work different muscle groups, or the same muscles in a different way. The challenges we create for our body in adapting to new types of exercises results in a fitter and stronger body. Change your program every 6 weeks.
12. Don't rest too long between sets. Otherwise your workout will take a lot longer to complete, and it could be off-putting mentally the next time you are scheduled to do a workout, especially if you don’t have a lot of time. 13. Use a heart rate monitor. That way you can make sure you are working out at the right intensity, thus maximizing your workout time. You’ll see improvements a lot more quickly that way.
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People often say that motivation doesn't last. Well, neither does bathing— that's why we recommend it daily.
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— Zig Ziglar
6. Try new fitness activities. Try dancing, boxing, plates, yoga, or kickboxing.
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wehealth llness booking some downtime: going long: legends, oddballs, comebacks & adventures david willey, editor 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.
I’m a very typical runner, very typical. About five years ago I decided to overcome a very serious addiction by quitting smoking. I hear gasps when I am asked how much I smoked, the gasps are pronounced, but not nearly like the gasping I was doing when I would climb a flight of stairs. I had always prided myself on my stamina, but even I knew. I was dying with every pack, every cigarette, every strike of the match. When my son said, “Daddy, your lungs sound like a flute.” I knew it was time. It was time to give up my addiction, my best friend, my left index finger, my Mother’s soul, my addiction, time to admit that I was a junkie smoking three packs a day, and always looking for a convenience store to replenish. And so with the aid of patches and stubbornness, I quit for the long run.
sports med: do’s and don’ts for icing injuries Article By Liz Plosser of Runner's World
It’s the medical recommendation runners get most often. Injured knee? Ice it. Sore shin? Ice it. Good advice. Ice can decrease pain and inflammation and enhance healing. But if you do it wrong, you could damage surrounding muscle tissues, says Joseph Dykstra, M.A., assistant athletic trainer at Calvin College in Grand Rapids, MI. Here’s a guide that’ll make icing crystal clear.
Of course, with a personality such as mine, I had to find a replacement to fill the void, and I found this in running. To help me become the best runner in the world, I subscribed to Runner’s World magazine. This rag for runners is chock full of great information, but more importantly, the pages are always filled with well written stories about runners by runners. David Willey collected the best of these stories and had them published by Rodale under the title Going Long: Legends, Oddballs, Comebacks & Adventures. The collection of articles run the gauntlet from American John Brant’s retracing of Canadian legend and hero Terry Fox’s run across Canada to Don Kardong’s humorous run at Le Grizz, a 50 mile ultra in Montana. John Brant’s article Duel in the Sun exemplifies the quality of writing in Runner’s World. He captures the incredible emotion of Alberto Salazar and Dick Beardsley’s epic battle in Boston, 1982. Transported by the writing and emotion of the battle, the reader is there among the crowd, feeling the heat, witnessing history. Amazing. All of the stories in Going Long are written in a conversational tone, and connect heartily with the reader. Some say there is a love of the written word in the running community, and Going Long proves this. Apropos of a typical runner, I continue to try to challenge myself and look for greater adventure. So I run, and I read. My October goal is going long at the Medoc Trail Marathon. This summer will find me training and running, and finding inspiration in the pages of Going Long.
Do: Leave It on for Long Enough “If you ice less than 10 minutes, you’ll cool your skin, but there’ll be minimal effect on underlying muscle tissue,” Dykstra says. “Fifteen to 20 minutes is ideal.”
Don’t: Call It Quits After One Day An injury benefits from ice in the days following the trauma. But if your symptoms worsen, or if your knee has been nagging you since, uhh, the Ice Age, see a doctor.
Do: Continue Icing During the Day
Don’t: Ice Before You Run Numbing a body part before running can block signals to your brain that would tell you to back off. This may cause you to alter your gait, increasing injury risk.
To maximize the benefits, ice five times a day, with at least 45 minutes in between applications. This keeps tissue temperature low which will minimize inflammation.
Do: Apply Ice ASAP After a Run Whether you suffer an acute injury or have a chronic issue, ice the area as soon as you get home. When applied immediately, ice decreases swelling and initiates healing.
Don’t: Leave It on Too Long Don’t ice for more than 20 minutes or you’ll risk frostbite. If your skin looks looks red, it’s a warning sign you’re pushing it. Remove ice once you feel numbness.
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“
No exercise is better for the human heart than reaching down to lift up another person.
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— Tim Russert
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fitness the basics: general exercise guidelines for beginners & intermediate level participants Just getting started with an exercise program? Find below an outline for generally recommended guidelines for any age or sex. The health related benefits to a regular exercise program include: reduced risk for heart disease and chronic disease, lower blood pressure, lower cholesterol, decreased body fat, more energy and vitality, improved emotional health, decreased risk of musculoskeletal injury and an overall improved quality of life regardless of circumstances.
• always consult with your physician before beginning any exercise program. • start slowly and increase intensity and duration as you become more physically fit.
two components to exercise Cardiovascular Conditioning Activities that involve sustained rhythmic movements that elevate and maintain an elevated heart rate to 60% to 80% of your predicted maximum heart rate (see chart for calculating) and cause you to breathe harder and cause your heart and lungs to work harder carrying blood and oxygen to the muscles involved. Duration should be 20-60 minutes. Examples of cardiovascular exercise are walking, running, swimming, cycling, hiking, cross country skiing and group cardiovascular classes.
Strength Training Resistance training using free-weights or machines that incorporate training all of your major muscles groups (approx. 12-15 exercises). Resistance training should train your major muscle groups throughout a full range of motion, should push you to a level of muscle failure or fatigue within 12-15 reps. Increase in resistance should be gradual and only after you can perform 12-15 reps in good form and are reaching a point of fatigue. Include some stretching with workouts and remember to warm-up and cool down before and after exercise. Drink plenty of water before, during and after exercise.
calculate your exercise heart rate range Estimate your maximum heart rate. Take 220 - age = ____ (this is your maximum); (standard deviation for this equation is 10-12 beats per minute) Determine your lower-limit exercise heart rate by multiplying your maximum heart rate by 0.6 Determine your upper-limit exercise rate heart by multiplying your maximum heart rate by 0.8 Your exercise heart rate range is between your upper and lower limits.
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running: inside or outside? Article By: Missy Fulmer Jacobson, MA / Coordinator of Exercise Programming / ViQuest Wellness Center / 252.847.7899
Most people who run do it casually for the physical, social and mental benefits of running. Casual runners usually love the accessibility of running — no fancy equipment needed, and it’s relatively inexpensive, plus the fact it can be done almost anywhere. And age is not a factor as many 50, 60 and 70 year olds as well as 9, 10 and 11 year olds have proven. No special skill or talent is needed — anyone can do it. Running can be done inside or out, alone or with a group…in a neighborhood, at a local track or trail or on a treadmill in a fitness facility or at home. Options are many for runners. Let’s look at the benefits of each and why choosing to vary your running workouts is best.
Running Outside: Pros — For those who love to enjoy scenery and peaceful surroundings while exercising, outdoor running is a fantastic option. Not to mention the convenience factor or being able to run almost anywhere. Trail running usually takes place on hiking trails of varying terrain, from deserts to mountains. Trail runners sometimes have to sidestep roots, hustle up rocks, run through streams, or climb up steep hills. For the trail runner who loves to compete, trail races take place throughout the country. Running on a track is known for helping runners improve speed by allowing a runner to do designated sprint distances or tempo runs. The scenery isn’t always as refreshing, but for speed work, it’s known to be the best. Some runners enjoy the thrill and competition of participating in road races, from 5Ks to half and full marathons. The vast majority of people enter races not to win (or even come close), but to set a personal goal and achieve it. Many former couch potatoes have become hooked on the sport after training for their first road race.
Treadmill Running: Pros – Running on a treadmill is great when the weather is bad or darkness comes early. Treadmill running is known most often as being gentler on the joints than running outside, especially on asphalt or hard surfaces. Decks and belts are built to absorb the shock and impact of running or walking. Most treadmills allow runners to change the pace, incline, and resistance so outdoor running can be simulated and allow runners to vary the workouts to prevent boredom. Indoor running means never having to worry about inclement weather — wind, rain, snow and even heat and humidity. Plus, running inside lends itself to those worried about privacy and safety and is especially nice for females. In summary, running with proper form whether inside or out is a great choice for most people whether seeking weight loss, improved fitness level or just a mental or social break. Optimally, vary your running workouts with hills or inclines, tempo runs, speed work and endurance runs. By alternating running in or out, runners are less likely to become bored or burned out and avoid stress or overuse injuries as well as improve their running skills. Go Run!
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fitness health active adult: exercise — key to healthy aging Have you heard exercise is important for older adults, but don’t know where to begin? You’re not alone. Many seniors feel discouraged by fitness barriers, such as chronic health conditions or concerns about injury or falls. If you’ve never exercised before, you may not know where to begin. Or maybe an ongoing health problem or disability is keeping you from getting active. Perhaps you think you’re too old or frail. Truth is — you can’t afford not to get moving. Exercise is the key to staying strong, energetic, and healthy as you get older. It can help you manage the symptoms of illness and pain, maintain your independence, and even reverse some of the symptoms of aging. Not only is exercise good for your body—it’s good for your mind, mood, and memory. No matter your age or your current physical condition, you can benefit from exercise. Reaping the rewards of exercise doesn’t require strenuous workouts or trips to the gym. It’s about adding more movement and activity to your life, even in small ways. Whether you are generally healthy or are managing an illness—even if you’re housebound—there are many easy ways to get your body moving and improve your health.
5 Myths about Exercise and Older Adults Myth 1: There’s no point to exercising. I’m going to get old anyway. Fact: Exercise and strength training helps you look and feel younger and stay active longer. Regular physical activity lowers your risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure, and obesity. Myth 2: Elderly people shouldn’t exercise but should save strength and rest. Fact: Research shows that a sedentary lifestyle is unhealthy for the elderly. Period. Inactivity often causes seniors to lose the ability to do things on their own and can lead to more hospitalizations, doctor visits, and use of medicines for illnesses. Myth 3: Exercise puts me at risk of falling down. Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling. Myth 4: It’s too late. I’m already too old, to start exercising. Fact: You’re never too old to exercise! If you’ve never exercised before, or it’s been a while, start with light walking and other gentle activities. Myth 5: I’m disabled. I can’t exercise sitting down. Fact: Chair-bound people face special challenges but can lift light weights, stretch, and do chair aerobics to increase range of motion, improve muscle tone, and promote cardiovascular health. Article by Sarah Kovatch, M.F.A, Melinda Smith, M.A., and Jeanne Segal, Ph.D. Last reviewed: March 2010. From helpguide.org.
Since 1991
Steamed Oysters (we shuck ‘em), Shrimp, Crab Legs, Blue Crabs (when available), Specialty Seafood Entrees Beginning in late July we'll be adding a NEW Grill & Down Home Kitchen Menu Served up during our NEW hours to include LUNCH: New Summer Hours Starting July 27th Tues - Sat - 11:00 a.m. until 9:00 p.m.
Starting September 13th Mon - Sat - 11:00 a.m. until 9:00 p.m. (except weekends — we'll stay open later with live music on Friday's & Saturdays)
206 Main Street, Winterville • 252.355.4220 wimpiescajun.com • Catering Available, Too!
summer ‘10
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fitness personal training: core strength training — reducing back problems and injuries
Article from www.sport-fitness-advisor.com.
Core strength training is a relatively new, buzz term in the fitness industry, but coaches and athletes have understood its value for many years. The core region consists of far more than just the abdominal muscles. In fact core strength training aims to target all the muscles groups that stabilize the spine and pelvis. It's these muscle groups that are critical for the transfer of energy from large to small body parts during many sporting activities. Core strength training differs from many traditional weight training routines by working both the lower back and abdominals in unison. The same is true for the upper and lower body. All athletic movements incorporate the core in some way. Very few muscle groups are isolated. Instead the whole body works as a unit and core strength training endeavours to replicate this. What are the benefits of core strength training? • Greater efficiency of movement • Improved body control, balance and stability • Increased power output from both core musculature and peripheral muscles such as the shoulders, arms and legs • Reduced risk of injury (core muscles act as shock absorbers for jumps, rebounds etc.) • Improved athletic performance!
Weak or poorly controlled core muscles have been associated with low back pain. Back muscles are responsible for movements such as extension, flexion of the spine and rotation of the trunk. Excessive or uneven shock on the spine may lead to back problems. Weak core muscles lead to improper positioning or a forward tilt. In many exercises that use the back muscles, abdominal muscles contract isometrically stabilizing the body. The stronger and more correctly balanced the core muscles are, the less the uneven strain on the spine.
Popular Core Strength Training Exercises: Prone Bridge — In a face down position, balance on the tips of your toes and elbows while attempting to maintain a straight line from heels to head. This focuses both the anterior and posterior muscle groups of the trunk and pelvis. Lateral Bridge — Start on your side and press up with your right arm. Form a bridge maintaining a straight line from your hand to your foot. Rest on your elbow to increase the difficulty. This exercise focuses on the abdominal obliques and transversus abdominus. Supine Bridge — Lying on your back, raise your hips so that only your head, shoulders, and feet are touching the floor. The supine bridge focuses on the gluteal muscles. Stronger gluteals help maintain pelvic control. Pelvic Thrusts — Lie on your back with your legs bent 90 degrees at the hip. Slowly lift your hips off the floor and towards the ceiling. Lower your hips to the floor and repeat for the prescribed number of repetitions. Good Mornings 1. Stand with feet shoulder width apart with knees slightly bent (at 20). 2. Start position: Grasp bar with overhand grip shoulder width apart. Back should be straight in a neutral position. 3. Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20 throughout movement. 4. Return to start position. 5. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes. Dumbell Lunges with Crossover 1. Start position: Stand with feet hip width apart. Grasp DB's and hold out in front of body. 2. Step forward 2-3 feet forming a 90 bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. As you are lunging swing dumbbells across body towards the hip. 3. Pushing off front foot, return to start position with legs and dumbbells. 4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5. Watch for proper knee alignment - don’t let front knee extend past big toe or deviate laterally or medially. Back knee shouldn’t come in contact with floor. Other excellent core stability exercises include: • Lat Pull Downs • Leg Presses/Squats • Crunches and crunch variations • Regular lunges • Back extensions • Deadlifts • Chin-ups • Medicine ball exercises If you are unsure of the correct way to perform any of the exercises mentioned above, consult with your fitness professional for a demonstration.
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fitness health group fitness: water aerobics Article by Mike Fletcher from www.articlesbase.com
Water aerobics, also knows as aqua aerobics is a safe and effective way to stay in shape. This form of fitness training is great for nearly everyone. Water Aerobics appeals to a wide range of people and regardless of your fitness there is a water exercise class or routine that fits your needs. It is recommended to do water aerobics for many reasons. Water exercises can help you to lose weight, prevent weight gain, build lean muscle, lower blood sugar levels, and lower blood pressure and reduce stress. The typical water aerobics class runs from 45 minutes to an hour in chest deep water. In each class, there is a warm up period where you stretch and loosen up your muscles. The bulk of the class is spent on performing various movements or dances that work the arms, legs and core. The class ends with a cool down period. In this time, you can really burn some calories. It is estimated that the typical session burns between 450-700 calories. For those that are just starting an exercise program, water aerobics are a perfect start. Doing the exercises in the water strengthens every major muscle group as well as improving your cardiovascular health. Even the athlete benefits from water exercises. In the water, your lungs and
outdoor adventure: kayaking Article by Reid Jackson is an avid paddler and for the last two years he has been a climbing and whitewater paddling instructor for the ECU Adventure Center.
Nobody enjoys staring at a blank wall as they painstakingly push out those miles on the tread mill at their local gym, but for some reason people continue to put in those painful hours in exchange for physical health. I cannot argue that physical health is anything but essential to a satisfying life, but as an avid outdoorsman and athlete, I can say for certain that I hate the gym and I'm pretty sure that I'm not alone. Finding time to work out is difficult and sometimes it may seem that a quick pit stop at the gym is the only option for a busy student or professional, but Greenville is actually a hotspot for outdoor activities and it offers great weather nearly year-round. Now you may think that it is simply too hot to be running around outside in the humidity and heat of July, and you are right. The obvious alternative to the monotony of the gym and the unbearable heat of summer, is of course to get in to the water and kayak.
heart work harder then they do standing on the ground. The resistance of the water also complements the other training that a top athlete performs. Aqua aerobics is great for those who are overweight. Exercises in the water are easier on the joints as the body is more buoyant. This puts less stress on the joints and greatly reduces the chance of injury. For the overweight person trying to get into shape, the cardiovascular aerobic activity is both great for burning fat, but also for strengthening the lungs and heart. The resistance of the water is effective for gaining lean muscle and burning fat too. Water aerobics are also very popular for those who are rehabbing from surgery or an injury. In fact, many top athletes rehab in the water doing water jogging which gets the muscles in shape with out the stress of heavy contact on the ground. In the water, you can safely get the whole body in shape and also concentrate exercises on the injured part of the body to help speed up recovery. Senior citizens and those with brittle bones also love aqua aerobics. The exercises in the water greatly reduce the likelihood of injury and also effective at reducing the damages of osteoporosis. Seniors also love that aqua aerobics classes are a group activity and this is a great way to spend some time with friends or to meet some new ones. Regardless of your fitness level, age and needs there is some kind of water exercise that is right for you.
by making the short drive to Little Washington. Kayakers who lack the time necessary to travel can visit the Greenville Town Commons and kayak the Tar River. Goose Creek State Park and Chocowinity bay offer wildlife as well as protection from heavy currents, and for thrill seekers, whitewater kayaking can be found only an hour and a half away in Weldon North Carolina close to the Virginia border. The largest barrier for new kayakers is gaining access to gear, guides, and safety equipment, but Greenville does provide the services necessary to make kayaking possible. Several retailers in the Greenville and Washington area sell equipment and guide books, and the staff on hand offers a wealth of experience and advice. Also, the East Carolina University adventure center offers guide services and a rental program for gear which includes kayaks, paddles, life jackets, and many other outdoor necessities. So, if you are tired of the same old methods of staying in shape, then look no further, because kayaking certainly erases the negative side of working out and encourages an exciting engaged lifestyle.
Kayaking in any form is a great way to build physical endurance and core strength. Paddle strokes, with proper technique exercise the abdomen, arms and even leg muscles. Any kayak that covers the paddler entirely below the waist allows the paddler to use their knees and leg muscles to balance their body and boat. Paddlers who seek exercise can push themselves to an all day paddle across strong tides or they may opt to stroll around a local bay to enjoy local wildlife. The possibilities are endless and the rivers in and around Greenville offer thousands of miles of peaceful wilderness. People interested in kayaking in the Greenville area have many options at their fingertips. One may access the Atlantic Ocean and the Pamlico Sound
summer ‘10
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july-sept‘10 event calendar Runs, Walks, Races, etc. Jul 17 31st Annual Historic Beaufort Road Race 8:00 AM Beaufort, NC contact ecrun.org Aug 7 25th Annual Goldsboro YMCA Triathlon 7:30 AM Goldsboro, NC contact ecrun.org Aug 21 13th Annual Gold's Gym Waterpark 5K and Fun Run 8:00 AM Greenville, NC contact ecrun.org Aug 28 Greenville-Pitt County 8K Road Race and Fun Run 8:00 AM Greenville, NC contact ecrun.org Aug 28 4th Annual Run with the Lions 8:30 AM Oxford,NC contact ecrun.org Sep 11 Tar River Rush 5K - Louisburg, NC contact ecrun.org Sep 18 3rd Annual Run, Walk and Roll 5K and Fun Run 8:30 AM Greenville, NC contact ecrun.org Sep 19 3rd Annual Splash and Dash Kid's Triathlon 2:00 PM Greenville,NC contact ecrun.org
Also: active.com, runnc.com, ecrun.org & ncroadrunners.org
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achieve magazine
Breast Cancer Care from the Expert Team The Carolina Breast Cancer Center Breast cancer diagnosis is never easy. It’s crucial to select the best team of physicians, information and support available to handle your care. In Greenville, that expert team is the nationally-accredited Carolina Breast Cancer Center (CBCC). The CBCC offers a multidisciplinary approach to breast disease. Comprised of expert board certified physicians specialized in surgical, medical and radiation oncology, radiology and pathology, they focus on rapid diagnosis, evaluation, and treatment of breast cancer. Expert services also include: patient navigation, follow up care and social support. The CBCC has been serving the community for years and has developed a reputation for excellent patient care. The Carolina Breast Cancer Center team features the expertise of: Nick Habal, MD and the staff of Carolina Breast & Oncologic Surgery Ron R. Allison, MD; Cynthia A. Ballenger, MD and Andrej V. Hnatov, MD and the staff of Carolina Radiation Medicine / 21st Century Oncology Thomas Lee, MD; Heather White, MD; Neeraj Mahajan, MD and Floriece Blackmon, MD and the staff of Physicians East, PA, divisions of Hematology/Oncology and Radiology William Ballance, Jr., MD and the staff of the CAP-accredited Greenville Pathology The CBCC is proud to be the only SAVI Center of Excellence in Partial Breast Radiation located in eastern North Carolina. To learn more about the CBCC team and treatment options available, please call: Carolina Breast & Oncologic Surgery 252-413-0036 Carolina Radiation Medicine/21st Century Oncology 252-329-0025 Physicians East 252-752-6101 Greenville Pathology 888-708-PATH ext. 236
801 WH Smith Boulevard, Greenville, NC 27834 • 252-329-0025 • www.21stcenturyoncology.com