Health & Wellness - Spring 2016

health&wellness A SUPPLEMENT OF LEADER PUBLICATIONS

SPRING 2016

Roll up your

sleeves Couple advocates for blood donations in honor of students

Spring

Recovering from a

STROKE Healthy South Bend mom ‘never saw it coming’

tune-up

COA fitness expert offers tips to bounce back from long winter

5

2 WELLNESS

Health & Wellness • Spring 2016

habits for a lifetime of good

EYE HEALTH

Most of us are familiar with the healthy habits necessary to promote a high quality of life – whether we put them into practice or not. What some may not realize is that many of these common-sense teachings not only prevent disease, they also keep vital organs, such as your eyes, in tip-top shape.

Protect your eyesight and keep your eyes healthy for years to come with these tips:

1

Eat a healthy diet

Research shows that certain foods can boost eye health and ward off age-related eye changes, such as macular degeneration. To keep your eyes in the best shape, Shin recommends incorporating eye-boosting vitamins and minerals into your diet, such as lutein and zeaxanthin (found in broccoli, corn, squash, peppers, spinach and kale); vitamin C (found in citrus fruits, melons, tomatoes and broccoli); vitamin E (found in legumes, wheat germ, nuts and seeds); zinc (found in whole grains); and omega-3 fatty acids (found in salmon).

Reduce time in the sun

Cataracts are the most common cause of age-related vision loss in adults. Because the sun’s ultraviolet rays can increase your risk of developing cataracts, it’s important to take precautions to shield your eyes from the sun. Shin recommends wearing UV protective eyewear, as well as a wide-brimmed hat.

3 Exercise regulary

Quit smoking

It’s a no-brainer that smoking is bad for your heart and lungs, but did you realize that it can also damage your eyesight?

“Smoking harms nearly every bodily organ, including the eyes,” Shin said. “Cigarette smokers are at greater risk of developing both macular degeneration and cataracts.”

Aside from keeping your waistline trim, regular exercise can also keep your eyes sharp. A study in the “British Journal of Ophthalmology” found that those who led an active lifestyle were 70 percent less likely to develop macular degeneration. Participants in the study walked at least two miles a day, but even just 30 minutes of walking a day can go a long way toward keeping your entire body in good shape.

5

2 4

Get an annual eye exam

Even if you think you have impeccable vision, it’s still imperative to schedule an annual eye check-up. The eyes provide a surprising number of clues about your overall health. By simply peering into your eyes, your eye doctor can detect a broad array of health conditions — from hypertension to diabetes — that you might not even be aware you have.

(Family Features)

Health & Wellness • Spring 2016

WELLNESS 3

ask the doctor

Managing

spring allergies

A

s trees start to bloom and pollen fills the air, millions of Americans will reach for the tissue box. They will wheeze and sneeze and rub their itchy eyes from seasonal allergies. This spring is expected to be worse for Michiana area allergy sufferers, thanks to unseasonably warm temperatures in February and March and, more recently, lots of rainfall.

But Dr. John Gilbert, an ear, nose and throat specialist with Beacon Medical Group, says there are ways to alleviate even the worst allergy symptoms.

By HEIDI PRESCOTT How can you tell if you are suffering from a cold or from seasonal allergies?

Sometimes it can be difficult to tell the difference between allergies and cold symptoms. Both can give you a runny or stuffy nose and both can cause you to sneeze.

There are some differences, however.

Cold sufferers usually experience a fever, chills, sore throat and occasionally body aches. Allergies can cause watery, itchy eyes, ears and throat, and wheezing.

Can you suddenly come down with seasonal allergies no matter your age?

Yes, anyone can develop allergies, no matter what age they are. Most often, allergies stem from genetics, or people are susceptible to developing them. Hormone changes and aging can lead to allergies as well as becoming infected with a virus.

Sometimes, individuals need exposure to an environmental allergen to trigger the immune system into an allergic response. For example, you move into a home with mold or you adopt a new pet and your immune system goes into overdrive, causing allergy symptoms to appear.

How bad is this season expected to be for allergy sufferers?

Due to the mild winter, the El Nino phenomenon and increased rainfall, trees are primed and ready to release pollen earlier and more of it.

Spring allergies are generally caused by pollen from trees, with grasses coming into play later in spring and into summer.

Allergy season has actually expanded in length over the years, partly due to warming temperatures and increased carbon dioxide levels from pollution. Spring allergies vary wildly from region to region, but generally last until May. What can allergy sufferers do to help alleviate their symptoms?

No one can avoid pollens, so usually it’s best to try to reduce your symptoms. There are many good over-the-counter medications called antihistamines that work well at preventing allergy symptoms. Antihistamines work by blocking your immune system from releasing chemicals that give you allergy symptoms.

Nasal steroid sprays are over-the-counter and work well. If you are allergic to grass pollen, it can help to wear a mask when you mow the lawn.

Another simple but effective tool is a nasal saline rise that can wash away the pollen you’re breathing in.

You should see a doctor or allergist if your symptoms are not controlled or you develop other symptoms, including a fever, chills or body aches.

Dr. John Gilbert is a doctor of facial plastic surgery and otolaryngology (ear, nose and throat) who works at Beacon Medical Group’s Fulton Street Specialists office in Elkhart.

He attended Ohio University College of Osteopathic Medicine in Athens, Ohio, and Doctors Hospital in Columbus, Ohio. Dr. Gilbert specializes in the diagnosis and treatment of conditions dealing with the head and neck.

He has expertise in treating sinus/allergy disorders. He is married with four children under the age of 6.

4 FEATURED

Health & Wellness • Spring 2016

Recovering from a

STROKE Healthy South Bend mom ‘never saw it coming’

By HEIDI PRESCOTT

rest of her body.

And she was right. Hill was having a ike many people, Tina Hill follows a stroke. regular morning routine.

After being rushed into surgery, Dr. MiShe usually wakes to her phone chael Hall, an interventional radiologist, realarm that’s set to the opening song in “The moved a blood clot from the primary motor Lion King.” She usually reaches over to cortex of her brain. He accomplished this her nightstand to quickly silence the music. by placing a special stent into the blocked The South Bend mom usually puts on her artery. After leaving the stent in position for robe and heads to the kitchen to pack a few minutes, the clot attached to the stent lunches for her son and daughter before and the stent was removed. they leave for school. Then she gets herThe procedure, which is called an endoself ready for work. vascular thrombectomy, worked on the first But the morning of Nov. 3 turned out to try. be anything but usual or routine.

“This restored blood flow to her brain,” Hill, 43, remembers hearing her alarm, Hall said. “The earlier we are able to interreaching for her phone, and staring at it vene, the greater chance of a good outblankly. It took a few minutes before she come. Before Memorial started providing actually hit the snooze and rolled out of these procedures, the only option was bed. transferring the patient to Chicago or IndiaAfter she did, Hill said she stumbled to- napolis. The delay decreases the chance of ward the bedroom a good outcome.” door and stood According to there, staring at the the Centers for knob.

Disease Control “I couldn’t get and Prevention, a I was healthier than my hand to the person can expethe average woman door, and I couldn’t rience a stroke if figure out how to something hapmy age, so I never turn the knob,” she pens to interrupt thought I’d have a said. the flow of blood Her 17-year-old to the brain. Hill stroke. Now I know daughter, Kennedy suffered what’s it can happen to D a y, w h o w a s called an ischhome sick from emic stroke, anybody, whether which occurs school that mornyou’re taking care of when an artery to ing, had earlier the brain is crawled in bed next yourself or not. blocked. to her mom. She Brain cells start looked over and to die within saw her mom minutes of that standing motionless interruption beat the door. cause they can’t get oxygen.

Sudden bleed“Are you all right, mom?” she asked, ing in the brain also can cause a stroke. If feeling concerned. brain cells die or are damaged because of a “I’m OK,” Hill managed to respond, bestroke, Hall said symptoms start to show in fore her daughter helped her back to bed.

But Kennedy knew something was the parts of the body that are controlled by those brain cells. wrong, so she called for help.

Some of the major signs of stroke inHill remembers the ambulance taking her to the Memorial Hospital Emergency clude: sudden numbness or weakness of Department. Everyone was asking her the face, arm, or leg; sudden confusion or questions, and she could hear and under- trouble speaking or understanding others; stand them, but she couldn’t form the sudden trouble seeing in one or both eyes; words to respond. She said it felt like her sudden dizziness, trouble walking, or loss brain wasn’t able to communicate with the of balance or coordination, and a sudden

L

“

”

severe headache with no known cause.

Getting fast treatment is important to preventing disability from a stroke, or even death.

“Time was very important. I am very fortunate. I could’ve had permanent damage that affected me the rest of my life. I could’ve died,” Hill said. “But I never saw it coming.”

She didn’t have any of the major risk factors. She didn’t smoke or have high blood pressure or high cholesterol.

In fact, Hill eats healthy foods and works out regularly at the gym. Her friends occasionally called her “Wonder Woman” before her stroke because she was constantly on the go.

Now, they use the nickname all the time because of her strength and determination.

“I still get tired and out of breath. I just need to remember to be patient because my body has been through a tremendous

amount of stress,” Hill said. “I have to keep building up my endurance.”

She has completed physical and occupational therapy, but continues speech therapy.

What has she learned from the experience?

“I was healthier than the average woman my age, so I never thought I’d have a stroke. Now I know it can happen to anybody, whether you’re taking care of yourself or not,” she said.

Hill has gone back to work full-time at a local jewelry store, but she knows she can always scale back if the hours are too much, too soon. And while the stroke was a setback in her life, Hill plans to make a full recovery.

“I believe you never know what you can do unless you try,” she said. “I’m the kind of person who thinks you can do anything if you put your mind to it.”

FEATURED 5

Health & Wellness • Spring 2016

SAVING LIVES one arm at a time

Teachers advocate for blood donation in honor of students

By JESSICA HINES

F

or someone with a fear of needles, donating blood may not seem like a very enjoyable experience — at least that’s what Bridgman High School teacher, Jason Holok always thought.

However, after a tragic accident in 2007 involving two of his students, his views changed drastically.

“When you see someone you’re close to go through something like that it’s hard to stand back and not want to help in any way you can,” Holok said. “After talking with the staff at Michigan Blood, I soon realized the outcome far outweighs the few seconds of pain. If I can save the life of even one of my students by donating blood, it’s worth it to me — that’s the business I’m in.”

Now a regular donor, Holok’s desire to give back began to impact those around him.

Together, he and his wife Lisa, also a regular blood donor and teacher at Buchanan High School, help coordinate the

bi-annual blood drives at their schools. In 2015, the Holoks were given a Ruby Award from Michigan Blood, which recognizes people or organizations that have gone above and beyond to help save lives through community blood donation.

“When students realize that for every pint they donate they can save up to three lives, it really helps give them a tangible sense of accomplishment and pride about the difference they are making,” Holok said. “Buchanan and Bridgman are always seen as rivals on the athletic fields so it’s fun for us to incorporate that into the philanthropic side of things as well.”

A rivalry Val Gent, community relations coordinator at Michigan Blood, said she is thankful for as high school blood drives account for 25 percent of their total blood supply throughout the year. Together, Buchanan and Bridgman high school students have saved nearly 3,900 lives.

“Many people don’t realize that there is no substitution for human blood — it has to come from another person,” Gent

said. “Without the help of our generous donors we wouldn’t be able to provide blood to those in need at 60 hospitals throughout Michigan.”

Surprisingly, while 37 out of every 100 Americans are eligible to give, only three to four percent actually donate each year — and with someone needing blood every two seconds, the search for donors is never ending.

“We encourage any healthy person,

age 17 or older, to consider becoming a donor — it can make a huge impact in the life of someone in your community or state,” Gent said.

Blood drives are hosted at various times and locations throughout the year or you can visit a Michigan Blood donation center to give blood at any time. To learn more about becoming a donor or the impact your donation could make, visit www.miblood.org

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6 LIVING

Health & Wellness • Spring 2016

Three ways to improve your healthy routines

W

hen you feel strong nothing can hold you back. From building your muscles to strengthening your mind and conditioning your body, every day you strive towards looking and feeling healthy in the truest sense.

Here are some tips that will help to improve your long-term health.

Amp up your workout Don’t let your workout routine get stale. Mix up your regularly scheduled program to work different muscles and ward off workout boredom.

Take time to regularly evaluate your fitness regimen and make sure you’re spending enough time on improving your endurance, strength and flexibility.

For instance, training for a big race? Shave a few miles from your long run and supplement it with a bike ride. And, switch up non-cardio days with a barre, yoga or Pilates class.

Also, don’t forget to carve out time to warm up with dynamic stretches before your workout and deep stretches afterward.

Get out a foam roller to stretch

and massage your muscles to keep them limber. Using a foam roller will help to increase the range in motion of your muscles, which can help prevent injuries during future workouts.

Smile with strength Oral health is an essential part of staying healthy in the longterm. Strengthening and repair-

ing your enamel from everyday wear and tear can be part of your daily personal health routine.

Similar to how moisturizing lotions and conditioners replenish skin and hair, by brushing with toothpaste such as Colgate Enamel Health Mineral Repair Toothpaste twice daily, you can help strengthen weakened enamel by replenishing it with vital miner-

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strong and healthy.

Start each morning with a breakfast full of nutrients and protein to set a good tone for the rest of the day. Make your mornings easier with simple tricks like preparing overnight oats the night before so you have no excuses to skip this crucial meal.

Stick to a healthy eating plan with meal planning. Prepare as many lunches and dinners for the week as you can on Sunday, before work and family obligations get in the way.

Look to fill those meals with a balance of lean meats and proteins, legumes, fruits and vegetables, and healthy grains like brown rice and quinoa.

A healthy balanced diet will improve your energy level throughout the day and during workouts. You should also make sure that you are hydrating postworkout with water, or for an extra hydration boost, try coconut water.

When you amp up these aspects of your overall routine your body will feel the difference and you will see the difference. Follow these tips and you will feel stronger than ever.

(StatePoint)

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relax

Health & Wellness • Spring 2016

LIVING 7

Tips to help

F

inding ways to relax can improve life at home and at the office. While it’s not often easy to find time to slow down, especially for those men and women juggling the responsibilities of career and family, the following are some simple techniques that don’t take much time but can have a positive impact on your day.

• Take some time out from multitasking.

The ability to multitask is a cherished commodity for parents and working professionals alike, but men and women can benefit from periodic breaks from their everyday juggling acts. Something as simple as focusing on a single task for 30 minutes at a time, as opposed to checking emails while preparing dinner or working on a project while answering a client’s phone call, can help lower stress levels and have a lasting and calming effect on your nerves.

• Make time to meditate every day. Studies have shown that meditation can affect the circuitry in the brain, positioning it to more adequately respond to illness and stressful situations. Meditation has the added benefit of being a relaxing exercise, as meditation en-

courages people to sit with their feet on the floor with both eyes closed in a relaxing setting that is free of external distractions.

• Walk away from your desk and couch.

It’s well documented that spending too much time sitting at a desk can have a negative impact on your health. In addition to elevating a person’s risk of heart disease and diabetes, sitting at a desk all day long has been linked to repetitive stress injuries, obesity and back pain, each of which can contribute to stressful living conditions that make it difficult to relax. Men and women should spend at least five minutes each hour walking, whether they are getting up from their desk at work or getting off the couch at home. Doing so takes little time, but it can help to relieve stress at work and at home and improve your overall health.

• Practice yoga. Yoga is another activity that can help men and women relax. Yoga involves a series of poses that helps stretch the muscles and aid their recovery from everyday aches and pains, including those that often result from stressful experiences or days at the office. (MetroCreative)

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8 NUTRITION

Health & Wellness • Spring 2016

Get more

nutrients in your diet

G

etting all the nutrients you need each day to function or even thrive can be a challenge. After all, there are only so many meals in a day.

Here are some creative ways to pack the necessary nutrients into your day, without going over your tight calorie budget.

Make each bite count It’s tempting to sneak in “empty calories,” with foods and beverages that have little in the way of nutritional value. Don’t give in to sugary treats or easy fixes. You will ultimately feel more satisfied by foods that work to fuel your body.

Plan meals ahead to ensure they each include a healthful balance of proteins, carbohydrates, vitamins, amino acids and minerals. Eating colorfully with each meal can help, because fresh fruits, vegetables, beans, nuts and seeds of different colors can provide a rich mix of these valuable nutrients and antioxidants.

Also, don’t let unhealthy snacking be your downfall. Snacking doesn’t have to carry the connotation of mindless consumption in front of a television. Careful-

ly planned bites between meals can be just what the nutritionist ordered.

For instance, consider a cup of high fiber cereal mixed with a few nuts or pumpkin seeds to tide you over between meals, A piece of whole wheat toast with a little nut butter also can do the trick, as can a piece of fruit with a slice of cheese.

Get to know the healthful options on restaurant menus and take the time to chew and enjoy your food.

Easy replacements Some of the most essential nutritional components include protein, good carbohydrates, healthy fats, vitamins, minerals, fiber, enzymes and probiotics. While many foods contain some of these important nutrients, landing on the right formula can be an ongoing and time-consuming challenge. It doesn’t have to be.

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NUTRITION 9

Health & Wellness • Spring 2016

Easy ways to eat more

FRUITS & veggies H

ave you been following your parents’ age-old advice to “eat your fruits and vegetables?” If adding more produce to your daily diet seems like a daunting task, rest assured that one solution is right in your pantry: canned foods.

According to the U.S. Department of Agriculture’s MyPlate nutrition guidelines, half of your plate should consist of fruits and vegetables. Because cans seal in foods’ nutrition, freshness and flavor, they are one of the best ways to get more produce picked at its peak to your table. Plus, canned produce is on par nutritionally with fresh and fro-

zen counterparts, and in some cases even better.

Additionally, the canned foods in your pantry — or “Cantry” — can be an excellent source of recipe inspiration. In a recent study, 73 percent of moms agreed that canned foods help them get healthful homemade meals on the table more often.

Unlock the goodness of canned fruits and vegetables to prepare delicious dishes like Pineapple Jerk Chicken, featuring nutritious canned pineapple and protein-packed black beans, and Gazpacho with Crab, made with canned crab and lycopene-rich diced tomatoes. (Family Features)

Gazpacho with Crab Prep time: 15 minutes Serves: 4

Ingredients

1 can (28 ounces) Muir Glen organic diced tomatoes 1 can (4.5 ounces) Old El Paso chopped green chiles, drained 1 red bell pepper, cored, seeded and coarsely chopped 1 small red onion, chopped 2 garlic cloves 1 small cucumber, seeded and diced, divided 1/4 cup red wine vinegar 1/4 cup extra-virgin olive oil 1 1/2 teaspoons salt 1/2 teaspoon ground black pepper 1/4 teaspoon Tabasco pepper sauce 1 can (8.75 ounces) Del Monte Whole Kernel Corn, drained 1 can (6 ounces) Chicken of the Sea Lump Crabmeat, drained and flaked 1 tablespoon chopped fresh cilantro

Directions

1. In food processor or blender, combine tomatoes, chiles, red bell pepper, red onion, garlic and half of the diced cucumber. Blend until just smooth. Stir in red wine vinegar, olive oil, salt, pepper and pepper sauce. Cover and refrigerate until ready to serve.

2. To serve, stir in corn and crab. Garnish with remaining cucumber and cilantro.

Pineapple jerk chicken Prep time: 10 minutes Cook time: 20 minutes Serves: 6

Ingredients

1 cup long-grain rice 1 pound boneless skinless chicken breast, cut into 1-inch pieces 1 teaspoon Jamaican jerk blend seasoning 1 tablespoon vegetable oil 1 medium onion, diced 1 can (20 ounces) Del Monte pineapple chunks in 100 percent juice, drained 1 can (15.5 ounces) Goya black beans, drained and rinsed 1 can (4.5 ounces) Old El Paso chopped green chiles 1/2 cup Jamaican jerk marinade

Directions

1. Prepare rice according to directions.

2. Sprinkle chicken with jerk seasoning. In 12-inch skillet over medium-high heat, cook chicken pieces in hot oil until browned on all sides, about 5 minutes. With slotted spoon, remove chicken to plate.

3. Using drippings remaining in skillet, cook onion over medium heat, about 5 minutes. Add chicken pieces, pineapple chunks, black beans, green chiles and jerk marinade. Over high heat, bring to boil; reduce heat to low. Cover and simmer 10 minutes until chicken is tender, stirring occasionally.

4. Serve chicken mixture over rice.

10 FITNESS

Health & Wellness • Spring 2016

Tune up for a

focus on fitness

healthier

you

S

pring is here!

If you are like most people, you probably spent the past several months curled up under blankets, eating comfort foods and forgetting to exercise because it was too nasty outside. With the warmer weather, greener scenery and fresh air, the arrival of spring just gives you the urge to get moving, making you think, “What am I going to look like in my summer clothes?”

Are you ready to come out of hibernation and recommit to healthy you?

There are many ways to get back in the routine and stay on track after a long winter.

It’s just like spring cleaning your house. Give both your kitchen and your body a spring tune-up! Clean your pantry and fridge of any expired food. Restock with lean proteins, fresh produce and healthy snacks. (Example: grab-and-go fruits like apples and bananas, and trail mixes.)

Now that your kitchen cupboards are clean, it’s time to tackle the rest of your house. Go through and remove any unnecessary clutter that you accumulated over the winter. Pitch it or give it away! You will be so much more relaxed and comfortable in your home when you get rid of things you don’t need.

It’s time to turn spring cleaning into spring training. So, while you are getting your hands dirty, why not turn your deep cleaning into a workout?

Crank up your favorite music and do squat reps while holding a bucket of cleaning supplies or do walking lunges while vacuuming. Remember to keep your knees directly above your ankles, your back straight and your abs engaged. You will know this is working by feeling it in your thighs and glutes.

Twist and shout when you are loading or unloading your dishwasher or dryer, add a twist-and-reach move. This movement will serve to strengthen your core and target that “love handle” area around the obliques.

Take the stairs. Instead of making one trip up and down, make multiple trips with the clean or dirty clothes.

Remember, the goal here is to make more work for yourself, not less. Every little bit counts!

Training for a 5K run or walk is a great way to help you amp up your motivation, keeping you focused on your fitness goals. Find a local fitness center or a running/walking group to meet with others who are just starting out.

Try to find someone to train with, it makes the training easier and you keep each other motivated!

If you live close to your job, you

might want to consider walking or biking to work instead of driving.

This is a great way to work your way up to the recommended 10,000 steps per day; and you might be surprised by how many steps you do.

On the other hand, this can be an eye opener how many steps you don’t do throughout the day. So, when you go shopping don’t park close to the entrance, park away from the door. Just think of the calories you are burning!

Start up your own garden to experience gardening and growing veggies. You are burning calories.

Ready? Get on your hands and knees and weed those plants. You will be surprised how many times you will get up and down to get all of those weeds.

Take a look at what you want to accomplish and how much progress you’ve made toward your goal. Perhaps your priorities have changed since then and that’s OK. Make adjustments to your goal and try a different strategy moving forward.

Set short-term and long-term goals you can reach. Remember, you are in this for the long haul, so make it rewarding with a healthier you.

Make the most of your time, keep moving and burn calories for a healthier you!

About the instructor

Brenda Harris is the fitness/wellness coordinator at the Cass County COA. She also facilitates the MS, PD and Low Vision support groups. She can be reached by email at brendah@ casscoa.org, or by phone at (269) 445-8110.

Health & Wellness • Spring 2016

Get up &

go!

Families can stay fit together with these tricks

F

amilies often look for fun things to do together, and few things are more fun than physical activity. Choosing activities that combine fun with physical activity is a great way to bond as a family and get healthy at the same time.

According to Let’s Move!, an initiative launched by First Lady Michelle Obama to fight the problem of childhood obesity, children need 60 minutes of play with moderate to vigorous physical activity every day. Parents know it can sometimes be hard to get kids to disconnect from their devices long enough to get out and play. But Let’s Move! notes that kids who are supported by their families or surrounded by others interested in physical activity are more likely to participate in such activities themselves. Families looking to get fit and grow closer can consider the following approaches to live healthier, more active lifestyles.

• Give gifts that encourage activity. Both youngsters and adults are enamored with the latest gadgets, but tablets and video game consoles won’t do much to make families more physically active. In lieu of toys that promote sedentary lifestyles, give kids toys that encourage physical activity. Erect a basketball hoop in the driveway or go buy new bicycles for the whole family, resolving to go for a nightly ride together.

• Restrict TV time. Establish house rules regarding how many hours of television kids and adults can watch each day. Kids will follow their parents’ lead with regard

to how much television they watch, so parents should be mindful of their own viewing habits, resisting the temptation to plop down on the couch for several hours each night. Don’t turn on the television at night until the whole family has engaged in some physical activity.

• Walk or ride bikes to run errands. When running errands in town, take the kids along and walks or ride bicycles rather than drive. This is a great time for families to catch up, and walking or riding a bicycle is great exercise for adults and kids alike.

• Schedule physical activities for the weekends.

When planning weekends, parents can schedule a physical activity for the whole family. Make time to go hiking at a nearby park or schedule a family basketball game in the driveway. Such activities are healthy, and they don’t have to cost a lot money, either.

• Volunteer as a family. Another way to get up and go as a family is to work with a local nonprofit or charitable organization. Sign the family up for monthly park or beach cleanup projects that get the family out of the house and moving. Or sign the family up to work at a local soup kitchen where kids can learn the value of helping others while staying on their feet.

• Let kids plan activities. One great way to get kids excited about an active lifestyle is to let them plan family activities. Kids who are encouraged to come up with activities, whether it’s visiting the zoo or going kayaking as a family, are more likely to embrace those activities. (MetroCreative)

FITNESS 11

12

Health & Wellness • Spring 2016

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8 WAYS TO

WASTE

YOUR ADVERTISING

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One and Done Advertising works best when scheduled with frequency.

An advertiser who runs one ad and waits for results is wasting money.

Pointless All successful advertising need to make a point. If the reader has to work to determine what the point is the ad is wasted.

Too Many Points

Some advertisers feel every inch of an ad must be used, such as 75 things on sale in a two inch ad. It works best to make a simple single point.

Stopping Power If an ad doesn’t stop and pull a reader in, it is often wasted.

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Miss the Target

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An ad targeting brides that runs in Tuesday sports may not be as affective as one in the Sunday bridal section. Fish where the fish are.

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Advertisers who constantly change the look and styles of their ads lose the residual cumulative benefit of the ad schedule.

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Leader Publications

Goal Less

Any ad that hasn’t set a goal is wasted. Ads aimed at driving traffic look quite different then ads trying to change opinion or to drive image.

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Fickle Format

Point the Finger

Often, when an ad doesn’t work the finger is pointed at the media.

Understanding what placement, frequency and message will most appeal your customers is a valuable and necessary learning process.