Thursday, October 24, 2013
Special Supplement produced by the
WATERTOWN
DA I LY T I M E S
HEALTHY LIVING
H2 Thursday, October 24, 2013
Tips for Navigating This Year’s Health Easy Ways to Be More Active Insurance Open Enrollment Season (NAPSI)— Open enrollment is the time of year, usually between September and December, when millions of Americans have the opportunity to select or switch their health insurance plan for the following year. Unfortunately, just 14 percent of Americans understand basic health insurance concepts such as deductible, copay, co-insurance and out-ofpocket maximum, according to a recent study published in the Journal of Health Economics. “Choosing health care coverage for yourself and your family is one of the most important decisions you will make this year,” said Tom Paul, chief consumer officer for UnitedHealthcare. “Fortunately, there are a number of useful resources people can use as they review and understand their options for selecting the plan that best meets their personal health and budget needs.” Beginning this fall, the Congressional Budget Office estimates that an additional 7 million people may participate in open enrollment as a result of the government’s newly created state health insurance exchanges, otherwise known as “marketplaces.” The exchanges are a component of the Patient Protection and Affordable Care Act (PPACA) and are designed to give people, especially lower-income individuals and families that may qualify for federal subsidy assistance, another resource to purchase health insurance. In general, most people who get health insurance at work will see little or no change in the open-enrollment process, and people on Medicare, Medicaid and other government insurance programs are also not likely affected. The vast majority of Americans -- about 157 million with employer-provided coverage, and more than 51
million Medicare beneficiaries -- will continue to select a health insurance plan in the same way they have done in the past. Regardless of how you access health insurance, it’s important to pay attention to the following open enrollment dates and tips: • Employer-Provided Coverage — Fall; specific dates depend on the employer Most Americans receive employer-provided health benefits, so their open enrollment process will most likely stay the same. Large employers and some small employers typically schedule a two- to three-week period during the fall when their employees can select health benefits for the following year. • Tip: Ask about wellness programs. Some health insurers, including UnitedHealthcare, offer incentive-based wellness programs that provide financial rewards for completing health assessments, lowering your cholesterol, losing weight or even signing up for a health coaching program. • Medicare Open Enrollment Period — Oct. 15 through Dec. 7 For most Medicare beneficiaries, the Open Enrollment Period is their only opportunity all year to make changes to their Medicare coverage.
• Tip: Think about what’s changed regarding your health and your options. A lot can change in a year. Consider if your current plan is still meeting your health and budget needs. Medicare plans can change each year, too, so spend time reviewing the options available. Some Medicare Advantage plans offer additional benefits that can help enhance your health and well-being and save you money, such as vision coverage and hearing aids. You can compare your options using the plan finder tool at www. Medicare.gov. • Health Insurance Exchanges — Oct. 1 through March 31 A public health insurance exchange may be a good option for people who are eligible to receive a government subsidy that lowers monthly premiums. • Tip: Find out if you qualify for a subsidy. In general, subsidies are available to individuals who meet household income requirements and who are not eligible for certain government insurance programs (such as Medicaid) or do not have access to affordable coverage through their employer. For helpful information and resources, visit UHC.com and MedicareMadeClear.com. To learn more about health insurance exchanges, visit www. healthcare.gov.
(WMS)- Embracing an active lifestyle that leaves behind the comforts of the couch can be a difficult adjustment. But the payoffs of adopting a more active lifestyle are numerous. In addition to feeling better physically, men and women who embrace more physical activity typically notice improvements in their mood as well. The positive mental effects related to physical activity are no accident, as numerous studies have shown exercise can stimulate chemicals in your brain that improve your mood while also lowering stress and helping you relax. According to the Centers for Disease Control and Prevention, aerobic exercise or a mix of aerobic exercise and strength-training activities three to five times a week for 30 to 60 minutes has been shown to improve cognitive ability and judgement, reduce a person’s risk of developing depression and improve sleep. The numerous positive effects of physical activity illustrate just how beneficial such a lifestyle can be. Even better, embracing an active lifestyle does not mean you have to start planning that expedition to climb Mount Everest or start training for the triathlon. In fact, a few minor adjustments to your current routine might be all it takes to reap the rewards of living a more active lifestyle. Walk This Way Walking more can help many people quickly and easily improve their physical and mental condition. Instead of retiring to the couch after dinner, take a walk around the neighborhood with your family or significant other. Or go it alone and use your nightly walk as a peaceful opportunity to collect your thoughts. Walking after dinner is a great way to get in some daily cardiovascular exercise, and a post-dinner walk might encourage you to eat less. Walking can be incorporated into your daily routine in other ways as well. On shopping trips, park further away from the store so you can walk more. And walk kids to school or the bus stop instead of dropping them off in your car. Do Your Own Chores It might be easier to cut your
landscaper a check and let him look after your property, but that big green yard outside your front door presents a great opportunity for you to be more physically active. Mow your own lawn, choosing a push mower instead of a ride-on mower, and tend to your trees, shrubs and flowers yourself. This is a great way to be more physically active, and the physical and mental rewards might just be outdone by the pride you feel when seeing a beautiful landscape you tended to yourself. Embrace a Cause If the known physical and mental benefits of an active lifestyle are not proving to be ample motivation in your quest to be more physically active, then perhaps the opportunity to help others might do the trick. Numerous charities sponsor charity walks or runs that provide participants with an opportunity to raise money for a good cause. Even better, such events tend to take all comers, so you might be able to enlist your friends, family members
or coworkers to join you. Signing up for a 10K might be just the motivation you need to get out and start training. And once the training begins, chances are you won’t want to stop even after the charity event has come and gone. Join a Sports League Many men and women played in recreational sports leagues as a youth or young adult. Unfortunately, it’s easy to abandon those recreational activities when the responsibilities of work and family take over. But joining a sports league is a great way to reach your weekly exercise goals, meet new friends and reconnect with a game you might have loved as a child. Many people find it’s easier to embrace a more active lifestyle when they enjoy their physical activities, so find a sport you enjoy playing and then start playing it more. Getting off the couch and embracing an active lifestyle has both physical and mental benefits that can improve all aspects of daily life.
Kripalu Yoga & Wellness Center Programs and Services Offered: Yoga Classes: Yoga classes offer postures designed to develop strength, balance and flexibility with relaxation and meditation techiques to reduce stress. All levels of experience welcome. Posture modifications offered as needed. Peace and Wellness Walking Trail: Fully groomed 1/2 mile trail for the entire family to enjoy. Open to the public during daylight hours. Walking Meditation: The Walking Meditation is a path that takes you on an individual journey of self-discovery through its sculptures and inter-
active elements. Labyrinth: A labyrinth is an ancient symbol that relates to wholeness. It combines the imagery of the circle and the spiral into a meandering but purposeful path. The labyrinth represents a journey to our own center and back again out into the world. Labyrinths have long been used as meditation and prayer tools. Open to the public during daylight hours. Wellness Connection: The Wellness Connection meets the third Sunday of every month from 2-5 p.m. Practitioners volunteer their time to educate others on various types of energy and body work. Stop in
to experience a mini session with a practitioner for a small $10 donation to the Center. Drumming Circle: Meets the second Friday of each month at 7:00 p.m. All are welcome. If you do not have a drum or rattle, the Center has instruments to borrow. Drumming can be a useful tool to initiate meditation and relaxation. A $5.00 donation is appreciated. Members attend Free. For more information or a schedule of upcoming events: www.kripaluyogaandwellnesscenter.org. The Center can be rented for workshops that promote health and well-being. Contact the Center at 315-583-5500.
Reclaim your inherent health and well-being by exploring the Center’s many programs that reduce stress and encourage a healthier lifestyle.
Mission Statement - The Kipalu yoga and Wellness Center is founded on the belief that all humanity is one family and that the Divine dwells within each of us. Our center is a nonprofit organization dedicated to promoting the integration of body, mind and spirit. We support this philosophy through the teaching and practice of yoga and health related programs and services to nurture personal growth and community.
Thursday, October 24, 2013 H3
HEALTHY LIVING
Signs You May Have Post-Traumatic Stress Disorder (BPT)- During the past year, many communities across the U.S. have experienced devastating tragedies. Hurricane Sandy, the shootings in Newtown, the Boston Marathon bombings, cases of severe weather in the Plains states have left many individuals, families and communities reeling. While most people are amazingly resilient following trauma, for some, the emotional toll these events cause can last much longer. Post-traumatic Stress Disorder (PTSD) is a mental health condition that affects millions of individuals worldwide. While it is often closely associated with combat veterans and other members of the military, the fact is PTSD can affect anyone who experiences a traumatic event. About 60% of men and 50% of women will experience at least one traumatic event in their lifetime, according to the National Center for PTSD, U.S. Dept. of Veteran Affairs. Overall, about 8% of men and 20%
of women will develop PTSD. While traumatic events such as natural disasters, fires or acts of violence can affect an entire community, other instances like a terrifying car accident can affect a single individual. Most people will have stressrelated reactions following a traumatic event, yet only some will develop PTSD. If these reactions do not begin to go away over time or get worse, or impact day-to-day life, it may be PTSD. Symptoms often include: Reliving the event through nightmares and flashbacks; Avoiding situations that remind you of the event, such as large crowds or driving a car; Negative changes in beliefs and feelings. This can include feelings of guilt, fear or shame; Feeling keyed up or jittery. “PTSD is a condition that many people believe only affects members of the military and veterans, but that simply is not the case,” says Dr. Douglas G. Jacobs, founder and medical
First-Class Care!
director of Screening for Mental Health, Inc. “While combat veterans do have a high rate of PTSD, we also see PTSD in members of the public, especially among first responders, victims of violence or those affected by natural disasters.” It is recommended that anyone who has been exposed to a traumatic event over a month ago and is experiencing symptoms of PTSD take an anonymous PTSD assessment at www.PTSDscreening.org. By simply answering a series of basic questions, people can determine if they are showing symptoms of PTSD, and if so, where to find the help they need. While these screenings are not diagnostic, the results will indicate whether further assessment by a clinician is advisable. The screening website, provided by the nonprofit Screening for Mental Health, is accessible year-round to the public.
Cheryl Howard, PT, Owner Throughout the year, our staff at Innovative Physical Therapy Solutions (IPTS) has expanded and improved the care for our patients and community. With strong presences in the community and continuing education for our clinicians, IPTS is happy to continue to provide convenient and affordable First Class Care! IPTS takes the time and effort to educate students interested in becoming physical therapist. From High School students who come in a few days to see how physical therapy really can help change someone’s life to our clinical students who are getting the hands on experience, our therapists take the time to an-
swer all questions. Our staff continues the tradition of giving back to the community by sponsoring several events this year. From our donation to the Annual Celebrity Chef event that sponsors the North Country Children’s Clinic to the 16th Annual Samaritan Foundation Golf Classic that helps ensure quality convenient healthcare services. The “Brace Yourself for PT” Wellness team also donated and participated in the annual Save The River Run, Alzheimer’s Walk and Making Strides Breast Cancer walk. To provide First Class Care, our physical therapists take courses throughout the year to be up-to-date on the latest treatment options avail-
able. Some techniques our Therapists specialize in are The McKenzie Method, Duffy Rath, Kinesiotaping, Manual therapy and new to our facility Aquatic Physical Therapy! Every time a new patient comes into our office our staff customizes a treatment plan to get that person back to their optimum health. Innovative Physical Therapy Solutions are always welcoming new patients for both land- and water-based programs. We offer convenient appointment times from morning to late evening to cater most working schedules. For more information or to become a patient call 315-7860655 or visit innovativeptsolutions.com.
Technological Health Advanced Business Systems Inc. was founded in 1991 and has been proudly serving Northern New York ever since. As a provider of business technology solutions we pride ourselves on assisting our clients in being the best at what they do. In the area of healthcare this means instituting and maintaining hardware and software solutions as well as processes that allow our clients to focus on the important “stuff”, patient care. Office technology has come a long way, we are not just offering copiers and fax machines and typewriters anymore. As everyone knows, technology plays
a vital role in healthcare these days and this goes beyond actual patient care. Through integration we are able to keep doctors informed, keep care providers focused and keep patients healthy. Our state of the art solutions provide document management, data security and back up, as well as keeping information at care providers finger tips. As a total solutions provider we are able to provide all aspects of technical support in any office environment. From complete software roll outs to network up grades, from tablet PC’s to new servers and data
security hardware. Advanced Business Systems salutes all of our healthcare professionals. Doctors, Nurses, Practitioners, clerical workers, maintenance staff, dieticians, administrative personnel. It is sometimes easy to forget all of those that are involved in caring for us and the people we care about, especially today as healthcare has become so advanced. The wonderful fancy equipment is great but it is the people behind it that make the real difference. We at ABS are proud and honored to serve and support our area healthcare professionals.
This annual supplement is produced by the Watertown Daily Times Advertising Department. It is a compilation of information provided by Metro Creative Graphics, North American Precis Syndicate, News USA, BrandPoint, StatePoint and articles written by sponsors of this section. Direct inquiries to: Sue Gardner, Watertown Daily Times; or directly to the author of the material. North country health care professionals should be consulted for more information, diagnosis and treatment.
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HEALTHY LIVING
H4 Thursday, October 24, 2013
Stay in Shape Without a Gym Membership (StatePoint)- If joining a gym is not in your budget or doesn’t work for your schedule, it’s time to drop the excuses and work out at home. Many lifestyle experts say you have more than enough space for a makeshift gym inside your home or apartment, no matter how small it is. “Not everyone can designate an entire room of their apartment, condo or home to exercise; but as long as you have some floor space, you can get a great full-body workout,” says Wendy Froehlich of Homes. com, one of the nation’s top online real estate listing and lifestyle resources. Whether you live in a mansion or efficiency, you can stay fit with these great moves: • Get Zen with yoga: All you need is a yoga mat and a little floor space to practice yoga; a quiet and relaxing way to wind down, stay flexible and gain strength. Try the poses on your back deck, balcony porch or even your living room. Likewise,
Pilates moves can be done on a yoga mat as well. • Easy Equipment: Get toned with free weights, exercise bands, ankle weights and stability balls. You can do your reps right in front of the television. And the beauty of this inexpensive equipment is that it doesn’t take up much space inside your home or apartment when you aren’t using it. • Flat Abs: For minimal movement with maximum impact, try bicycle crunches. You’ll target your core -- specifically your obliques -- without disturbing the neighbors. • Push it with a plank: Simply push off your mat as though you’re doing a push up and rest on your elbows and toes. Keep your back flat and maintain the pose for two sets of two minutes. It’s a challenging but rewarding fitness move that provides a full body workout and especially targets your core. • Classic moves: Some of the best moves require no equipment whatsoever. Pushups,
crunches, squats and floor lunges are all classic fitness moves that will help you tone and tighten in your very own home. • Pull Ups: A pull-up bar is simple to install in any doorway, so even those in temporary home rentals can target their biceps and back muscles with a few sets each day. • Every day activity: Make simple lifestyle changes to burn extra calories throughout the day. If you live in a multi-story building, become a more active apartment dweller and take the stairs. Did you know that you can burn about 300 calories per hour of housework? Get a great workout while vigorously cleaning your apartment once a week. More lifestyle tips for maximizing life in small apartments and homes can be found at www.Homes.com. No more excuses! By working out at home, you can save time and money while looking and feeling your best.
Does Your Elderly Parent Need In-Home Care? Mary was a diabetic in her 70s, normally a cheerful person in spite of her health challenges. She certainly needed help, but was clear that she did not want to leave her home. Mary felt despondent at the thought of living out her life in an elder care facility, but she also knew she couldn’t prevail upon her son and his wife, who had health issues of their own, to provide her with daily support and care. At Mary’s insistence, her son arranged for an assessment visit from Seniors Helping Seniors® (SHS). After a thorough assessment of Mary’s situation, the eldercare specialist felt confident that SHS could help Mary and that she would thrive at
home, and even be able to keep her dog, Coco. Mary’s family learned that Seniors Helping Seniors® provides caring companionship, meal planning and preparation, incidental transportation, shopping and errands, light housekeeping, reminders, personal grooming assistance and help with pet care. With a little help from Seniors Helping Seniors® service providers, Mary received compassionate one-on-one support, allowing her to live happily in her own home with all that was near and dear to her, for what turned out to be the last year of her life. From the beginning, when it starts to become apparent that
your elderly parent may need assistance, it’s normal to have a variety of emotions, questions and even hesitation. Recognizing that there are many issues to be addressed, including the emotional and physical aspects of care, is the first step to addressing the situation with sensitivity and concern. If you and your parent(s) want to evaluate the pros and cons of non-medical services and want to support your parents’ independence at home, call Seniors Helping Seniors®. Truly, it will be “like getting a little help from a friend.®” In the North Country call 315-405-4950 or visit www.seniorshelpingseniors. com/northernny.
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Home Care for Seniors by Seniors
Inexpensive and space-saving equipment such as free weights, exercise stretch bands and stability balls enable you to work out in your own home.
Checkups Aren’t Just For Babies (BPT)- Parents of infants and young children regularly visit the pediatrician’s office for their child’s checkups. These visits offer an opportunity to learn about keeping your child healthy and to ensure he/she is up-to-date on vaccines. However, when a child reaches the teen years, these annual checkups may fall off the radar. A recent survey, fielded by Harris Interactive, and commissioned by the National Foundation for Infectious Diseases (NFID), in collaboration with Pfizer Inc, found that while 85% of parents polled say an annual checkup is very important for those zero to five years, only 61% believe the
same is true for teens. Teens have a unique set of healthcare needs. Annual checkups can be an important opportunity for healthcare providers to identify key health issues. “Annual visits offer teens an opportunity to develop a one-on-one relationship with their physician and to begin to take responsibility for their own health,” said Susan J. Rehm, MD, NFID medical director. “It is particularly concerning for teens to be missing out on annual checkups because adolescence is a crucial period in life and it’s important for teens to establish healthy habits.” Even though health experts
recommend annual wellness visits for teens, about 60% of teens surveyed identified at least one reason for not getting an annual checkup. Of those, about onethird believe that they only need to see a doctor when sick. Physicians polled report that teens and their parents are more likely to ask about a number of health topics including weight, sexual health, vaccines, and stressrelated conditions, during an annual checkup than at a sick visit. For more information, visit teenhealthsurvey.com. Parents can also find more information at myteenshealth.com, a new website for parents navigating the teen health landscape.
Porter Chiropractic Health Care It was Henry David Thoreau who said, “A man may esteem himself happy when that which is his food is also his medicine.” With over 30,000 named diseases and the three leading causes of death all malnutrition related (Heart Disease, Cancer, and Diabetes) it has become obvious that the true answer to health lies within correcting the body’s foundational functions and restoring abnormal body processes that result in disease. If that isn’t convincing enough, the 4th leading cause of death is fatal reactions from prescription medicine – which ironically while given as treatment for diseases, continue to actually cause more than 100,000 deaths each year. “Wellness” has become a familiar tune among the public, health care practitioners and legislators alike. But what exactly does it mean, and how can people benefit from it? The American Chiropractic Association (ACA) defines wellness as “an active process that promotes health and enhances quality of life.” At Porter Chiropractic Health Care, Dr. Dale S. Porter, believes every person is unique and has particular sensitivities to emotional, environmental, and physical stimuli. And, because no two people are alike, each person has his or her own specific sensitivities. Dr. Porter is a licensed chiropractor, Master Neurolink practitioner, and graduate of Advanced Clinical Training in the Nutrition Response Testing Program and Advanced Allergy
Clearing Techinque. There is a revolution in health care which is based on the scientific understanding that the types of foods we eat may be intimately linked to our state of health. Nutrition Response Testing evaluates an individual’s nutritional deficiencies and then replaces those essential nutrients through diet modification and nutrition using whole food and full spectrum herbal supplements. A major function of the body is to continuously heal itself. Many health problems clear up on their own unless something is interfering with its ability to heal or the body is suffering from nutrient deficiency. There are three factors that influence the health of your body. These factors are known as the Triad of Health. They are Emotional, Physical, and Chemical. Dr. Porter uses a multi-faceted approach of chiropractic and advanced techniques incorporating muscle testing. What people have been led to believe is that “Health” is merely “freedom from symptoms”. Therefore, treatment was always simple making the symptoms go away. Dr. Porter believes that it is not enough to merely relieve your symptoms and that true health is when your body is operating at a state of optimum physical well-being. Dr. Porter has studied extensively and continues to do so. He plans to attend another Neurolink “Masters” Seminar next month. Neurolink approaches healthcare within a neurophysiological context. It is
a system of sequential ‘checks’ that evaluate all the possibilities (going on in your body) that may have translated themselves in to symptoms of ill health. Dr. Allan K. Phillips, D.O. based in Auckland, New Zealand, is the founder of Neurolink. Dr. Phillips served as an Osteopathic Physician and health consultant to the Pacific Region for World Health. His development of the Neurological Integration System (NIS) developed by Neurolink is a ground-breaking approach to healthcare management and used by practitioners around the globe including Dr. Porter. As a group, mankind is being stressed, contaminated, polluted, and pushed to the outer limits of our digestion, our nervous system, our immune system, and our emotions with our present lifestyles. To learn more about Dr. Porter’s approach to health and wellness he hosts a “Patient Education Night” each month in his office with a hands-on demonstration of Nutrition Response Testing. Check the website www.porterhealthcare.com for dates and times as well as Video Testimonials from patients. Porter Chiropractic Health Care is a family oriented practice. Dr. Porter and his staff work as a caring and helpful team striving for excellence through extraordinary service, unmatched care, and high patient satisfaction. They are a dedicated team committed to healing and health education. Their goal is to enable people to experience quality living for life.
Get Well, Stay Well!
PORTER CHIROPRACTIC HEALTH CARE Dedicated To Whole Body Wellness
782-4700
Just minutes off I-81 at Exit 46 across from Jefferson Community College
Thursday, October 24, 2013 H5
HEALTHY LIVING
Stock Your Pantry with Healthy Staples (WMS)- When hunger pangs arrive and you head to the kitchen to prepare a meal or a snack, it helps to have healthy foods on hand so that you can fill up without filling out your clothes. Sugary or fattening foods may be popular snacks, but consuming too many of these items can cause health implications, including weight gain, that could last for years. Although health experts tout certain “super foods” that are essential for the body, there are run-of-the-mill foods that are far less glamorous but pack their own healthy punch and are much more readily available. Though cancer may strike even the healthiest of persons, there are ways men, women and even children can reduce their risk. One such way is to consume certain foods that researchers feel can reduce cancer risk. Though precisely how these foods fight cancer remains a mystery, cancer researchers feel they can effectively lower an individual’s cancer risk when combined to form a healthy diet. When making your next shopping list, be sure to add these items. * Rice: Starchy rice is a versatile food that can accompany many meals. Whether served as a side dish or on its own or with some broth in a soup, rice can help satisfy hunger and keep the stomach feeling full. Brown rice is a healthier option than processed white rice. Rice is also gentle on the stomach for people who need to consume bland diets due to any gastrointestinal ailments. Another advantage is that it stores well and will not go bad, so you can stock up. * Low-fat yogurt: Yogurt can be enjoyed as a snack any time of the day. Rich in calcium and healthy probiotics, yogurt can even replace certain ingredients in recipes, including creams and sour cream. As a dessert, yogurt is a better option than more fattening puddings or ice cream. Thicker varieties of yogurt can help you feel fuller, longer.
* Unsalted nuts: An excellent protein-rich snack, nuts can be the go-to food when you need a nutritional pick-me-up. Although they tend to be high in fat, much of the fat content is unsaturated fat that is rich in omega acids necessary for cardiovascular and neurological health. Nuts can be sprinkled on salads or served with cheeses to make meals more satisfying. * Beans and legumes: These foods are high in protein as well as fiber, generally in a lowcalorie package. Beans and legumes can replace meats as a protein source in many meals when the goal is to reduce caloric and fat intake. Beans can be used to thicken sauces or make foods more hearty, helping to stretch them further. Beans boast numerous healthy attributes, and their potential to reduce cancer risk is one. Beans contain many phytochemicals that researchers feel protect the cells from the type of damage that can ultimately make a person susceptible to cancer. Beans also have been shown to decelerate tumor growth and prevent tumors from releasing potentially harmful substances that can damage nearby cells. * Canned or dried fruits: Fruits that are packed in natural fruit juices are just as healthy as fresh produce. However, they can be stored for longer periods of time without spoiling. Many people do not consume the recommended servings of fruit, and having canned or individually packaged fruit cups available makes it easy to include fruit in your diet. Fruits are full of required vitamins and are a natural fiber source to keep digestion in check. Dried fruits can be added to nuts to make a healthy trail mix. Raisins, for example, are a great source of iron, which helps the blood transport oxygen. * Grapes: Studies have shown that resveratrol, a key ingredient in grapes, may prevent the type of damage that triggers the production of cancerous cells. Though scientists are not yet comfortable saying grapes,
or beverages like grape juice and wine, can reduce cancer risk, they believe that the antioxidant and anti-inflammatory properties of grapes make them a healthy option. * Vegetables: Whether fresh or frozen, vegetables are a must-have staple. Vegetables are ripe with vitamins and minerals, and pack a lot of punch with very low calories and fat. People need not worry about filling up on vegetables, and they’re one of the snacks that can be eaten in abundance without worry of racking up a lot of calories. Aim to have half of your plate filled with vegetables at every meal, which will keep you full. * Tomatoes: Tomatoes are widely beloved, and perhaps that love affair stems from the tomato’s role in fighting cancer. Though the reasons are unknown, tomatoes have been linked to lowering men’s risk for prostate cancer. One such study, from researchers at the Harvard Medical School, found that men who ate 10 or more servings of tomatoes per week reduced their risk of developing aggressive prostate tumors by nearly 50%. Later research found that processed tomatoes, such as those found in tomato paste and tomato sauce, were even more effective at reducing cancer risk than fresh tomatoes. Tomatoes have also been linked to lowering a person’s risk for lung and stomach cancers. Colorful fruits and vegetablescontain more cancer-fighting nutrients than those that aren’t as flashy.Consuming such fruits and vegetables also helps men and women maintain a healthy body weight, an important benefit when considering overweight and obesity increases a person’s risk for multiple cancers. * Lean protein sources: Fish, poultry and lean cuts of meat are often the basis for meals. They can be kept and enjoyed in moderation. Rich cuts of pork and beef may be flavorful but are high in saturated fats. * Lemons or lemon juice: Rather than seasoning foods
with salt and butter, lemon juice is a tasty flavoring that lends itself well to many types of foods. Lemons and limes contain limonene, furocoumarins and vitamin C, all of which help reduce your risk of cancer. * Cranberry juice: In addition to being an antioxidant, 100% cranberry juice helps fight bladder infections by preventing harmful bacteria from growing. The juice can be consumed on its own or diluted to add a splash of flavor to water. * Figs: Many people underestimate the nutritional value of figs. Figs can be eaten fresh off of the tree. Think about adding mashed figs to batters for healthier breads or even desserts. A good source of potassium and fiber, figs also contain vitamin B6, which produces mood-boosting serotonin, lowering cholesterol and preventing water retention. * Foods with folate: Folate is a B vitamin that can reduce a person’s risk of developing several cancers, including those of the colon, rectum and breast. Those who are fond of a healthy breakfast to begin their day may already be getting healthy doses of folate, which can be found in eggs, fortified breakfast cereals, orange juice, and strawberries, among other foods. If toast is your breakfast of choice, opt for whole wheat toast, as whole wheat products are a good source of folate. * Water: Water may not qualify as a food, but it may protect people from bladder cancer. Potential cancer-causing agents in the bladder are diluted when drinking water. In addition, the more water you drink the more frequently you’re likely to urinate, which means cancer-causing agents have less time to come into contact with the lining of your bladder. Many foods can help individuals in the fight against cancer. Though one food alone may not be potent enough to do the job, when several cancer-fighting foods are included in a person’s diet, the effects may be significant.
Nutrition in a Nutshell (NAPSA)- Ninety percent of American adults snack daily and could be gaining valuable nutrition. The key is making snacking choices that are not “empty calories” but healthful options, providing important vitamins and minerals. Walnuts are a natural defender of the human body, and research funded by the California Walnut Commission suggests that they may promote heart health and help protect against cognitive decline and some types of cancer. Walnuts are an excellent way to keep your body fueled. Here’s a recipe which includes dried fruits and walnuts, making a good-for-you snack. Chewy Blueberry Walnut Snack Bars 1 cup dried blueberries 3 cups additional mixed dried fruit 1 1/2 cups chopped walnuts 1/4 cup rice flour 1/4 tsp salt 1/4 cup agave nectar (or to taste) 3/4 cup mashed silken tofu, soft or firm. Preheat oven to 350 deg. F (or 325 deg. F for a glass pan). Lightly spray 8 inch square pan with nonstick spray and line with parchment paper.
Chop dried fruit into bitesized pieces and place in med. bowl; add chopped walnuts. Sprinkle in rice flour and salt, toss until combined. Spray a 1/4 cup measure with nonstick spray before adding agave nectar so it slides out easily, pour into mixture. Add mashed tofu and mix all until thoroughly combined. Spread mixture into prepared pan; bake in center of oven for 30 - 40 mins or until brown around edges; top will be dry to touch. Cool pan for about 20 mins before cutting into a dozen small bars. Transfer bars to cooling rack for about an hour. (They will become chewy while “airing out”). Store bars in cookie tin at room temp. Can be stored in refrigerator or freezer -- enjoy them at any temperature! Nutrition info per serving: Calories 280; Total Fat 10g; Saturated Fat 1 g; Mono Fat 1 g; Poly Fat 7 g; Cholesterol 0 mg; Sodium 110 mg; Carbohydrates 43 g; Fiber 6 g; Protein 4g. Recipe courtesy of Mollie Katzen, California Walnut Commission. For more great recipes and health tips, visit www.walnuts.org.
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HEALTHY LIVING
H6 Thursday, October 24, 2013
Hearing Tips to Get You Through the Holidays By Dr. Sarah Klimasewski, Audiologist, Hart Hearing Centers Although fall is in full swing, many stores have put away the pumpkin decorations and replaced them with snowflakes and elves. Before we know it, the snow will be flying and people will be out shopping and hopefully taking the time to enjoy the sights and sounds the season has to offer. Along with the fun, however is the not so appreciated phenomenon of background noise. Parties, family gatherings, shopping in crowded malls: all these situations may prove to be more difficult to hear in than simply chatting with a friend in a quiet house. People with even a small amount of hearing loss may notice the challenge of listening with competing background noise. If you notice this has become more bothersome, a hearing evaluation should be on your “To Do” list. A baseline hearing evaluation is the first
step towards looking at one’s hearing abilities, discussing hearing loss prevention, treatments and communication strategies. A full evaluation with an audiologist only takes about an hour and can answer many questions! While out shopping, be aware that even though a toy is on a shelf, it may still not be safe, at least according to the Sight and Sound Association. Despite what we know about the dangers of sounds above 85 dB, many toy manufacturers continue to produce toys that emit dangerously LOUD sounds. The Sight and Hearing Association publishes a list of the top rule breakers posted on their website at www.sightandhearing.org. Check it out before you make any purchases! It’s never too early to start protecting our hearing. And speaking of gift buying….if an iPod or other type of mp3 player is on your list of
things to buy, you may want to also include some tips on how to use the system safely. Some devices have the ability to cause permanent damage to our ears in less than 10 minutes! Most teens will want to listen loudly, just try to limit how loud and how often stereo systems are used to reduce the incidence of noise induced hearing loss. A good set of earphones that block out sounds around the listener also helps keep the loudness level of the iPod down. After all the fun and parties, many of us may be thinking of our New Year’s Resolutions and starting a new exercise regime in the upcoming months. Many group classes use extremely loud music to help motivate us. Ironically it may be damaging our ears while our heart gets a workout! If you are working out in a group class, try to stay towards the middle of the room, away from
the speakers. If the music still seems too loud, ask the instructor to scale it back a bit. If this doesn’t work, a set of earplugs will help. Interestingly, the cochlea, the organ of hearing, is more vulnerable to damage from noise during cardiovascular exercise. Keep this in mind when using an iPod during workouts as well! With all the fun and festivities, comes responsibility. Taking care of ourselves, including our ears and sense of hearing, ultimately is up to each of as individuals. For more tips on hearing conservation and communication, try our website at www.HartHearing.com. Happy Holidays! Dr. Sarah Klimasewski is a Doctor of Audiology at Hart Hearing Centers and the Community Outreach Coordinator. Dr. Klimasewski educates the community on hearing related topics. Send her your questions at: Sarah@HartHearing.com
Fall Into Healthy Habits This Autumn (NewsUSA)- Just as spring is a time for rebirth, autumn is also considered a transitional season. The weather turns brisk, the leaves on trees change to a firestorm of color, and darkness settles in earlier. For many, it is a favorite time of year, but for others it can be a trigger to falling off the health and fitness wagon. After all, how can you be expected to ignore pumpkin spice lattes? “Fall is a great time to start a fitness program because you’re going to create good habits for the holiday season and the upcoming winter months,” says Justin Price, owner of Biomechanics, a personal training and wellness coaching facility in San Diego, Calif. These tips will give you ideas on how to stay healthy (and maybe even avoid the pumpkin cheesecake) through what is arguably one of the most pleasant times of the year: * Head for the hills. Fall is a great time to get outside and
explore your own backyard. So, grab a friend and find a local park to walk, run or bike on. If you’re lucky enough to live close to hills or mountains, autumn is a perfect time to go for a hike. * Turn chores into a workout. Raking leaves or gardening burns about 150 calories every 30 minutes, so if you find that you don’t have time for exercise, grab a rake or a hoe, and turn seasonal tasks into a fatburning workout. * Drink plenty of water. Without water, no living thing can survive, which means it is crucial to maintaining optimal health. While water has a myriad of health benefits, research has shown that in order for your body to function properly, it must continuously work to maintain a proper pH, or chemical balance. * Try something new. Fall is the perfect time to gain new physical skills, says Price. It’s a great time to explore an activity you’ve always wanted to try.
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Thursday, October 24, 2013 H7
HEALTHY LIVING
Everything Starts From the Ground Up! Howard Orthotics & Prosthetics, (HOP) LLC, 316 Sherman St., Watertown, is here to assist you in living a pain free life. Think of your body as a tower of wooden blocks, if one block is removed the strength of the whole structure is compromised. In the same way, an area of weakness in your feet or legs may result in aches and pains throughout your body. It all starts from the ground up. People with high arch feet or low arch feet are especially susceptible to developing nagging injuries such as shin splints, knee pain, hip soreness and back aches. These injuries develop because poor alignment increases joint stress. Often this can be corrected with the use of custom foot orthotics. Custom foot orthotics change the way your feet interact with the ground.
Some foot orthotics are made out of firm materials that control the foot, others have layers of soft foams that provide cushioning and shock absorption. The cool thing about custom foot orthotics is that they are made especially for you. This means the orthotics are designed to suit your particular needs and molded to fit your unique foot shape perfectly. Recently injured or chronically sore joints often need to be supported in order to function. A very common example of this is a weak ankle that continues to be reinjured and never has a chance to fully heal. The use of an ankle brace can provide enough stability to allow the ankle to recover from the damage and reduce risk of a repeat injury. The knee is another joint that often benefits from bracing.
Many people with sore knees find that the use of a knee brace allows them to continue at their desired activity level with reduced pain. Bracing is also an excellent solution for sore backs, shoulders, elbows and hands. Braces are non-invasive and nonpermanent which makes them a safe, conservative treatment option for a wide variety of aches and pains. Properly selected and correctly fitted braces can help you to overcome injuries while maintaining your active lifestyle. Mr. Howard is the only ABC dual Certified Prosthesist and Orthotist (CPO) available five days a week in Watertown. HOP always welcomes new patients. For more information HOP can be reached by calling 315786-8973 or by visiting howardrehabcenter.com.
HEALTHY LIVING
H8 Thursday, October 24, 2013
Taking a Stand Against Obesity (NAPSI)— Across the nation, parents are taking a stand against obesity and the unhealthy eating habits that have become common in our homes. More and more parents are seeing that what they eat has an effect on their kids’ health. This movement for healthy change is helping to make sure our kids have a healthy future. Research shows that kids whose parents are overweight or obese are at a higher risk for becoming obese themselves. In fact, a study in The Journal of Pediatrics found that four in five obese youths with an obese parent will become obese adults. Eating right is a great way to get your family on the road to a healthy life. And making half your plate fruits and vegetables and being physically active every day can help you get there. And it may also help lower the
risk of obesity and type 2 diabetes. The sooner you start making healthy changes, the better! Try some of these tips from the Network for a Healthy California, which works to empower everyone to lead healthier, more active lives. Use these tips to help get your family on the way to better health. Tips to Help Take a Stand Against Obesity • Set a healthy example. Your kids pay attention to what you do more than what you say. Show your kids that you eat and enjoy vegetables at every meal and they are likely to follow your lead. • Cut down on the amount of sugar and salt you eat. Look at nutrition labels to make healthier choices. Flavor your meals with herbs, lemon juice or natural spices and seasonings instead of salt. • Limit the number of times
your family eats out each week to save on calories and money. When you do eat out, pick lower-calorie meals. Grilled items, salads and fruit cups are all great choices. • Make sure your family moves every day for a healthier life. Try a few fun activities the family can enjoy together, such as taking a walk each night after dinner or dancing around the house. • Take a stand against obesity. Healthy eating and activity help reduce the risk of obesity and obesity-related diseases. Studies published in the Annals of Internal Medicine show that having a normal weight reduces the risk of developing type 2 diabetes by 60 to 70 percent. You can find more tips, resources and healthy recipes at www.CaChampionsForChange.net and www.Facebook.com/NetworkForAHealthyCalifornia.
Tips for Staying Healthy this Flu Season (NAPSI)— For many Americans, last year’s flu outbreak serves as a reminder that it’s a good idea to get a flu shot — the sooner, the better. In fact, a recent survey found that 47 percent of Americans surveyed report that they are more likely to get a flu shot this year, given last year’s outbreak. The survey was sponsored by CVS/pharmacy. To help, here are some tips on how to stay healthy and avoid the flu. • Get The Flu Shot Every Year, As Early As You Can: It’s important to get the flu shot every year because it is the most effective way to prevent the spread of influenza to others and your immunity to the virus declines over time. The Centers for Disease Control and Prevention (CDC) recommends getting a flu shot as soon as vaccine is available. A high-dose vaccination is recommended for
people over the age of 65, as they are at greater risk of developing severe illness from the flu. • Keep It Convenient: To make getting a flu shot more convenient, over 7,500 CVS/pharmacy locations and 650 Minute-Clinic sites offer the shot during daytime, evening and weekend hours. No appointment is necessary and many health plans are accepted, including Medicare Part B, which typically covers the cost of a flu shot. • Wash Hands Frequently: Touching everyday items, such as door handles and other surfaces, can be difficult to avoid. To help combat germs, wash hands frequently (especially after coughing or sneezing) with soap and warm water for at least 20 seconds and avoid touching your mouth, eyes and nose. Alcohol-based soaps and hand sanitizers such as CVS/ pharmacy Brand Instant Hand
Sanitizer with Aloe can be effective when you are on the go. • Practice Good Health Habits: Getting plenty of sleep, being physically active, managing stress, drinking adequate fluids and eating nutritious foods are all healthy habits that can help to keep your immune system in top condition during flu season. If you do get sick, a pharmacist can be an excellent resource on over-the-counter remedies. • Make Sure Children Are Safe: Children under 5 (especially under the age of 2) are at high risk for flu-related complications. Remind school-age children of the importance of hand washing, coughing into their elbows rather than hands and using tissues when they sneeze. Please note: The influenza vaccine is not approved for children younger than 6 months of age. To learn more, visit www. CVS.com/Flu.
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HEALTHY LIVING
Exercise Caution with Herbal Remedies (WMS)- Millions of people rely on herbal remedies to treat a variety of ailments or conditions. Although the efficacy of herbal remedies is not often backed by federal monitoring organizations, many users of herbal products find them highly effective. Though these remedies come from nature, not all herbal medicines are harmless. They may have side effects or interact with mainstream medications. It is important for consumers to weigh the risks. The World Health Organization estimates that between 65 and 80 percent of the world’s population rely on alternative medicine as their primary form of healthcare, while only 10 to 30 percent of people use conventional medicine like the products that are sold over-the-counter and at pharmacies. The American Medical Association has urged its members to better educate themselves on alternative medicines. In fact, almost one-third of American medical schools, including Harvard University, Yale University, Georgetown University, and John’s Hopkins University, now offer coursework in alternative medicines. Perhaps because of their popularity and relative ease of purchase, herbal remedies are surrounded in misinformation. Many people believe that, because herbs are not chemical drugs, this makes them completely safe. Yet, some herbal remedies do have adverse effects, as do vitamin and mineral supplements. In order to be treated by both alternative and conventional medicines, individuals need to educate themselves about the truths and myths surrounding herbal products. * Herbal compounds vary in strength. While many conventional medicines are carefully produced and tested to ensure consistent potency, some herbal remedies are not. The strength of one herbal product may not be consistent from pill to pill or between brands. It can be difficult to maintain consistency with products that come from nature. Just as grapes
Being a Proactive Patient Goes a Long Way in the Fight Against Breast Cancer
Herbal remedies can be safe, but only when used in an informative way and with the support of a doctor. may produce a different tasting wine year after year, herbs may not always produce the same potency. * There are side effects. Natural doesn’t always mean safe. Keep in mind that illegal drugs like marijuana and opium come from natural sources, and those drugs are far from completely safe. Even the tobacco in cigarettes is from a naturally growing plant, and smoking is responsible for the majority of lung cancer cases every year. Ginseng, ginkgo biloba and even garlic supplements can thin the blood and make one bleed more freely. Certain vitamins in high levels can be toxic. Kava kava, taken for anxiety, can sometimes cause liver damage. * Herbs are not always regulated. In the United States, herbs are not regulated by the Food and Drug Administration. They don’t oversee the production, sale and use of herbal products. That means that the safety and usefulness of these remedies may not be adequately documented. *Herbs and conventional medicines are not always compatible. While herbal treatment can be used in combination with tradi-
tional medicines, a medical doctor should be consulted before taking medications in tandem. Complications can arise from the interaction between conventional medicines and herbal medications. Herbs may reduce or increase the effects of certain medications that can result in organ damage or even fatality. St. John’s Wort, for example, which is used to improve mood, may reduce the effectiveness of oral contraceptives and also changes the plasma concentrations of omeprazole, a GERD medication. * Herbal remedies may delay doctor visits, putting men and women at risk. Thanks to the relative ease with which herbal remedies can be purchased, people may put off seeing a doctor when they aren’t feeling well, preferring to try an herbal medication first. This could prolong effective treatment of disease or put off a diagnosis of a more serious ailment. Before taking any herbal remedy, discuss your treatment options with your physician. Be honest about your concerns regarding conventional medicines and try to find a solution that leads to a successful outcome.
(BPT)- The grim reality is that one in eight women will be diagnosed with breast cancer during her lifetime. But women don’t need to sit back and wait for breast cancer to happen. “Women can become proactive in their own health care to reduce their risks where possible and to increase their chances of early detection if breast cancer strikes,” says Jacqueline Ross, PhD., a registered nurse and senior clinical analyst in the Department of Patient Safety, The Doctors Company. Breast cancer is second only to lung cancer in causing cancer deaths among women, with 220,000 newly diagnosed cases and 40,000 deaths each year in the United States. Fortunately, death rates from breast cancer have been declining since the 1990s due to early detection, screening and increased awareness. Women can be proactive by increasing their knowledge of the risks of breast cancer. The majority of women with breast cancer have no direct family history of breast cancer. The chance of getting breast cancer increases with age. Two-thirds of women diagnosed with breast cancer are ages 50 and older. Some other risk factors related to breast cancer include radiation exposure, never having been pregnant, having the first child after the age of 35, beginning menopause after 55, never having breast fed, obesity, drinking more than one alcoholic beverage a day and having dense breast tissue, which can mask the presence of a cancerous tumor. As with any risk factor, some of these can be controlled, but many cannot. For example, he-
reditary factors cannot be controlled. A woman who has a sister, mother or daughter who had breast cancer - especially if cancer was in both breasts, was premenopausal or occurred in more than one first-degree relative - is two or three times more likely to develop breast cancer. If a woman has this history, she should consider genetic counseling. Women can also be proactive by taking steps to help prevent adverse events in the diagnosis and treatment of breast cancer. Some 92 percent of breast cancer malpractice cases involved a delayed or missed diagnosis, according to six years of data on breast cancer claims from The Doctors Company, the nation’s leading physician-owned medical malpractice insurer. Both patients and physicians have a responsibility to take action to prevent adverse events. Patients can be proactive by communicating with their physicians and then adhering to their instructions. The following are other steps patients can take to help prevent adverse events: * Discuss with your physician when and how often to get screened. Screening recommendations vary. The American Cancer Society and the Susan G. Komen Foundation recommend that women over 40 get annual mammograms, whereas the U.S. Preventative Task Force recommends screening mammograms should begin at 50 and younger patients should discuss with their physicians when to initiate screening mammography. * Discuss with your physician whether to get a digital or traditional mammogram. A study
in the New England Journal of Medicine compared traditional mammograms to digital mammograms. The digital mammogram is stored in a computer, can be manipulated better for visibility and clarity, has a lower average radiation dosage, but is more costly. The findings showed that digital mammograms were superior to traditional mammograms for three groups of women: those younger than 50, those with dense breasts (a risk factor in breast cancer), and those who were premenopausal or who were in their first year of menopause. * Work closely with your physician on developing a comprehensive health history. -Many risk factors for breast cancer are known. Share any family history of cancer with your provider. * Discuss with your physician how to do a self-breast exam. Often sudden changes can be discovered in-between annual exams. Let your physician know immediately if you notice any changes. * If diagnosed with breast cancer, follow all your physician’s instructions for follow-up appointments and medications. “While women can do nothing about the strongest risk factor for breast cancer - age - there is still a lot they can do to lessen other risks and increase their chances of successful treatment if diagnosed,” says Ross. “They can know the risk factors, get screened, be in touch with their bodies, make healthy lifestyle choices, communicate clearly with their physicians, and follow their doctor’s instructions.” For more patient safety articles and practice tips, visit www.thedoctors.com.
HEALTHY LIVING
H10 Thursday, October 24, 2013
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Thursday, October 24, 2013 H11
HEALTHY LIVING
How to Lose a Sweet Tooth (BPT)- Most of us have been there at some point. You somehow find yourself barefoot in your kitchen at midnight, eating ice cream out of the container. Alternatively, the mid-afternoon energy slump has landed you in front of the vending machine pining for a package of candy. Maybe the kids didn’t exactly have to twist your arm to make brownies last weekend. And, by the way, is that whole sleeve of cookies really gone? How is it that, despite our most valiant efforts, a sugar craving can effortlessly throw a healthy way of life off track? And how do we combat these cravings in an effort to eat better? Get a handle on the basics. Hydration, protein intake and movement all play an important role in sugar cravings. In fact, it’s estimated that 75 percent of Americans are chronically dehydrated. “Lack of hydration is a real problem, because our bodies are primarily water,” says Cindi Lockhart, senior program manager for Health and Nutrition at Life Time Fitness. Adequate hydration is essential for energy, nutrient absorption and improved digestion, maintaining body temperature, detoxification, easing joint pain, optimal mental function, younger appearance and weight control. Furthermore, by the time
actual feelings of thirst set in, they’re often mistaken for hunger. “Naturally, as we reach for the nearest cupcake in an inadvertent attempt to resolve physiological thirst, our ‘cravings’ will not be satiated,” says Samantha Bielawski, registered dietician and personal trainer at Life Time Fitness. Optimizing protein intake can also help stabilize blood sugar spikes and crashes, which cause an energy level roller coaster and an endless cycle of cravings for sugar and carbohydrates throughout the day. “A lot of my clients are shocked to learn their true protein needs and are pleasantly surprised when they are liberated from the urge to eat every two to three hours,” says Bielawski. Bielawski says movement and exercise can also impact your sweet tooth. “Not only will a walk distract you from the nearby vending machine fare, but you’ll also enjoy the non-sugar-induced-serotonin boost. Add some sun exposure - especially during the midday slump, and you’ll feel naturally invigorated.” Ditch healthy labels. Recently, there’s been an increase in the amount of healthy labels gracing products in grocery store aisles. Even still, Bielawski says it’s important to choose wisely. “Every nutri-
tion choice either moves you toward health or away from it. In my experience as a dietitian, most foods plastered with flashy labeling and elephantsized font proclaiming their healthy qualities are anything but.” She says processed foods that are unrecognizable in nature are typically high in carbohydrate and grossly lacking in hunger-busting protein and fat. Processed carbohydrates like these give a temporary high, possibly fueling sugar addiction, but what goes up must come down. Healthier options include a handful of cashews, hard-boiled eggs or Greek yogurt topped with grain-free granola. “The bottom line is man-made food rarely provides nourishment. We should all try to stick with unprocessed, natural foods whenever possible,” says Bielawski. Arm yourself with adequate sleep. Research shows when healthy adults are sleep-deprived they tend to crave carbohydrates and can develop disruption to normal blood sugar regulation. “This means your body is even more apt to add that sugary intake directly to your midsection,” says Bielawski. Retrain your taste buds. “One of the Life Time Weight Loss Support Groups I am in-
Beat the Odds Before They Beat You. Are You at Risk for Type II Diabetes? Many individuals pay close attention to what is going on in the media. On a recent late night television program, Tom Hanks talked about being-diagnosed with Type II Diabetes. Some speculate that his disease state was caused by fluctuations in his weight for different roles throughout his life. I am sure that before Tom Hanks was diagnosed he was warned by his physician for his risk to developing Type II Diabetes. It cannot hurt you to review your blood work with your local physician and see if you are at risk. There is a structured evidence based program at the Watertown Family YMCA that is available for individuals that are at risk for Type II Diabetes or who have been diagnosed with Pre-Diabetes. The YMCA’s Diabetes Prevention Program helps overweight adults at risk for type 2 diabetes reduce their risk for developing the disease by taking steps that will improve their overall health and well-being. The evidence-based program provides a supportive environment where participants work together in a small group, facilitated by a trained YMCA Lifestyle Coach, to achieve the program goals of reducing individual weight by 7% and building up to 150 minutes of moderate (the equivalent of brisk walking) physical activity per week. The program is delivered over a 12-month period, with 16 weekly sessions followed by 8 monthly sessions. It is classroom based and offered at the YMCA to participants, who meet qualification criteria putting them at risk for developing Type II Diabetes. The National Institutes of
Health (NIH) conducted the Diabetes Prevention Program trial. The clinical study showed that a lifestyle change intervention yielding modest weight loss (5 to 7%) and increased physical activity (up to 150 minutes per week) can reduce the number of cases of type 2 diabetes in adults by 58% and 71% in adults over the age of 60. The YMCA’s Diabetes Prevention Program is an affordable, high quality lifestyle-change program directly translated from the NIH clinical trial and study. It is part of the Centers for Disease Control and Prevention’s (CDC) National Diabetes Prevention Program. The Diabetes Prevention Program is nationally supported by, the Diabetes Prevention and Control Alliance (DPCA) and the CDC. Take the Test - Know Your Score! Find out if you are at risk for developing Type II Diabetes. 1. Are you a woman who had a baby weighing more than 9 pounds at birth? Yes = 1 No = 0 2. Do you have a parent with diabetes? Yes = 1 No = 0 3. Do you have a brother or sister with diabetes? Yes = 1 No = 0 4. Find your height on the chart. Do you weigh as much as or more than the weight listed for your height? At Risk Weight Chart Height Weight 4’10 129 4’11 133 5’0 138 5’1 143 5’2 147 5’3 152 5’4 157 5’5 162
5’6 167 5’7 172 5’8 177 5’9 182 5’10 188 5’11 193 6’0 199 6’1 204 6’2 210 6’3 216 6’4 221 Yes =5 No= 0 5. Are you younger than 65 years of age and get little or no physical activity in a typical day? Yes = 5 No= 0 6. Are you between 45 and 64 years of age? Yes = 5 No = 0 7. Are you 65 years of age or older? Yes = 5 No =0 If you scored a 9 or higher, then you may be at risk for diabetes or pre-diabetes, and may qualify for the program. You can also contact your physician to run blood work to assess your risk. Pre-Diabetes Blood values may look like this: A1c 5.7% - 6.4% Fasting Glucose 100 -125 mg/dl The Watertown Family YMCA has been teaching the YMCA Diabetes Prevention for almost four years and has had great success helping individuals decrease their risk for developing Type II Diabetes. If you need further information regarding the YMCA Diabetes Prevention Program please contact Michelle Graham or Steve Rowell at the Downtown YMCA 315-782-3100. Article written By: Michelle L. Graham, MS, Senior Director of Health and Wellness, Watertown Family YMCA.
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25737 US Rte 11, Evans Mills • 629-4312 (Access from Fort Drum on Rt. 11)
20823 State Rt. 3., Watertown • 788-1570
volved in found added sugars in everything from gravy mix to canned mushroom soup, and I am confident that those specific foods don’t taste overtly sweet to the average American,” says Bielawski. Experts agree that our sweet sensors require much more sugar now than they ever have before to actually promote the sensation of “sweet.” The answer, however, isn’t simply transitioning to chemically fortified sugar free alternatives to enjoy at liberty. “While an artifically-sweetened dessert is OK as an occasional treat, any dessert food - whatever the sweetener - shouldn’t take up a sub-
stantial portion of your diet,” Bielawski notes. “While it may sound extreme, going coldturkey on sugar can go a long way in turning down those taste buds to their natural subtlety.” Bielawski adds that we might
even find ourselves fully satisfied with the silky sweetness of roasted beets or the vivid taste of fresh summer raspberries, no longer needing the taste of a diet soda, which is a very good problem to have.
Some Fats Can Be Beneficial to Your Health (WMS)- Unsaturated fats, which include polyunsaturated and monounsaturated fats, can improve your cholesterol levels and promote a healthier heart. Polyunsaturated fats can be found in various foods, including fish and walnuts. Monounsaturated fats can also be used to make recipes healthier. For example, when a recipe calls for butter, consider substituting that butter with a monounsaturated fat such as olive oil or a polyunsaturated fat such as sunflower oil.
According to the Harvard School of Public Health, both polyunsaturated and monounsaturated fats help reduce “bad” cholesterol, also known as low-density lipoprotein, or LDL, while increasing highdensity lipoprotein, or HDL, a protective cholesterol often referred to as “good” cholesterol. LDL can build up in the bloodstream and form plaque that lines the walls of the arteries, which can decrease blood flow to the heart and increase a person’s risk of heart dis-
ease. Though saturated fats can be part of a healthy diet, it’s best to make sure consumption of saturated fats is minimal. Sources of saturated fat include meat, poultry with skin still attached and whole-milk dairy products. When eating meat, look for lean cuts with no visible fat. When preparing poultry, peel the skin off. And when enjoying dairy products, choose low-fat or nonfat products.
Lifestyle Solutions For most Americans, the ability to move from place to place and to will our bodies to respond as nature intended is a given. Our personal mobility and physical interaction with our environment are essential to our lifestyle. But not always, and not for everyone. Prosthetics and Orthotics is the allied health profession dedicated to restoring mobility and other essential biomechanical functions when certain unpleasantries of life (disease, trauma, neurological
deficit) intervene. * Prosthetics is the discipline focused on the design and fabrication of replacement limbs or limb segments. * Orthotics is the specialty concerned with supporting, aligning, protecting, and relieving pain in weakened or abnormal limbs and joints. For more than 33 years, Northern Orthopedic Laboratory (NOL) has been restoring mobility and function for people with physical challenges throughout the North Country,
including the Fort Drum 10th Mountain Division. Our facility is fully accredited and our practitioners are board-certified. In short ... We Restore Lives! Donald W. Holmes, CPO William F. Collins, CO Northern Orthopedic Laboratories, Inc. 1012 Washington St., Watertown, 315-782-9079. Clarkson Hall, 59 Main St., Ste. 300, Potsdam, 315-2651673. 500 State St., Ogdensburg, 315-393-4502.
H12 Thursday, October 24, 2013
HEALTHY LIVING
The YMCA’s Diabetes Prevention Program is helping reduce the burden of chronic disease in communities across the nation. The program helps those at high risk for developing type 2 diabetes adopt and maintain healthy lifestyles by eating healthier, increasing physical activity and losing a modest amount of weight in order to reduce their chances of developing the disease. The program provides a supportive environment where participants work together in a small group led by a trained Lifestyle Coach in a classroom setting. It is delivered over a 12-month period, beginning with 16 weekly sessions followed by monthly maintenance. Research by the National Institutes of Health has proven that programs like the YMCA’s Diabetes Prevention Program can reduce the number of cases of type 2 diabetes by 58%. The reduction was even greater, 71%, among adults aged 60 or older. The YMCA’s Diabetes Prevention Program is part of the Centers for Disease Control and Prevention-led National Diabetes Prevention Program and is nationally supported by the Diabetes Prevention and Control Alliance.