DAILY NEWS NORFOLK
December 28, 2010
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NORFOLK DAILY NEWS, Tuesday, December 28, 2010
David J. Abbott, M.D. Board Certified Otolaryngologist
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Our Physicians Have Over 40 Years Combined Experience.
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NORFOLK DAILY NEWS, Tuesday, December 28, 2010
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In early 2010, grocery retailer Whole Foods began posting Aggregate Nutrient Density Index scores around its stores to help shoppers identify the healthiest offerings. The scores are based on Dr. Joel Fuhrman’s Nutrient Density Scoring System. Furman, author of “Eat To Live: The Revolutionary Plan for Fast and Sustained Weight Loss� (Little, Brown & Co., 2003) analyzes several nutrients and assigns a score to every food based on the nutrients-per-calorie it delivers. The higher the score, the more nutrients the food carries. Furman contends that consuming the most nutrients with the least amount of calories is key to health and weight control.
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NORFOLK DAILY NEWS, Tuesday, December 28, 2010
Come In And Visit! You’ll Be Amazed At What We Have To Offer Highest Quality Nutritional Supplements - Skin Care Products - Healthy Drinks & Snacks Infrared Sauna - All Natural Treats For Your Pet - Tantalizing Soaps & Candles Diabetic Shoes - Compression Stockings - Soothing Teas - Hot Flash Pajamas
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NORFOLK DAILY NEWS, Tuesday, December 28, 2010
Simple Steps to Boost Metabolism
By DAWN KLINGENSMITH CTW FEATURES
Of all the health benefits tied to red wine, perhaps the most surprising is that it can help people shed pounds by boosting metabolism. But don’t start guzzling Gallo just yet. There is no magic food, supplement or exercise that can shift your metabolism into overdrive; however, there are foods and behaviors that, all together, can rev it up, says Dr. Zaid Jabbar, Edward Medical Group, Bolingbrook, Ill. Along with exercising and eating an overall healthy diet, drinking one glass of red wine at bedtime might help with weight loss and maintenance, Jabbar says. Other foods that have been shown to increase metabolism are hot peppers, green tea and carob fiber, but of these, only green tea in large amounts (at least five cups a day) is particularly effective on its own. Therefore, a long-term strategy for optimizing a metabolism should focus on resistance training to build more lean muscle mass, because muscles require a lot of energy to maintain. In fact, “Muscles burn calories when you’re just sitting there,� Jabbar says. Aerobic exercise is important, too. It can help to split hourlong workouts into two half-hour sessions in the morning and evening, or split a half-hour workout into two 15-minute sessions because after each cardiovascular workout the body continues to burn calories for several hours, Jabbar says. By working out twice, people can burn calories all day long, potentially around the clock. After a workout, reach for protein rather than carbohydrates because some studies show that carbs halt the afterburn, Jabbar adds. Aside from exercise, “The ultimate way to boost metabolism is by eating things that the body uses a lot of energy to digest,� such as lean protein, Jabbar says. Also, “Eat foods that give you energy instead of dragging you down,� says Lyssie Lakatos, a New York-based dietitian and author of “Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever� (Fireside, 2004). “The trick is to combine energy-revving carbs - whole-grain carbs, fruits, vegetables, beans - with a little protein and fat to slow digestion.� The more energy a person has, the more likely she is to move and sustain a higher metabolic rate, Lakatos says. “Trial after trial has shown that people who eat breakfast eat less calories throughout the day and are better able to maintain a healthy weight,� she adds. Eat multiple small meals instead of two or three large ones. “Metabolism is like a fire that needs logs. If you throw a ton of logs on it, you kill it. But if there aren’t enough logs, it dies out,� Jabbar says. “You want to feed it a little at a time.� Also, drink seven or eight glasses of ice-cold water a day because cold beverages make your body burn calories to maintain its temperature, and water fills you up, Jabbar says. For those looking to incorporate some of the proven metabolism-boosting foods into their diet, remember to make substitutions. “Always be careful because you want to get the benefits without adding calories,� Giancoli says. And try using salsa for something other than chips. “You might be getting a lot of bang for your buck because it has veggies,� along with the hot peppers, she adds. Any single food’s effect on metabolism will be small. “No one has done a study putting all these things together,� Giancoli says, “but if you’re really careful with your diet and you’re watching calories, these little things might add up.� (c) CTW Features
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or women, the benefit of a fish fillet may go beyond the protein, mental health and the delicious taste. A recent study by researchers at the Fred Hutchinson Cancer Research Center in Seattle links consumption of fish oil supplements with a decreased risk of breast cancer. Regular consumption of high levels of the omega-3 fatty acids EPA and DHA contained in fish oil supplements was linked with a 32-percent reduced risk of breast cancer in the study led by Emily White, Ph.D., a member of the public health sciences division. The Hutchinson study is the first to link these substances to breast cancer. Previous studies of fish intake and omega-3 fatty acids have been inconsistent.“It may be that the amount of omega-3 fatty acids in fish oil supplements are higher than most people would typically get from their diet,� White says. White and other researchers followed 35,016 postmenopausal women for six years. Initially, none of the women had a history of breast cancer and each completed a 24-page questionnaire about their use of non-vitamin, non-mineral “specialty� supplements. Six years later, 880 cases of breast cancer were identified. While excitement has emerged with increasing evidence about the health benefits of fish oil, White and other medical professionals encourage caution. “It is very rare that a single study should be used to make a broad recommendation,� said Dr. Edward Giovannucci, professor of nutrition and epidemiology at the Harvard School of Public Health and an editorial board member of “Cancer Epidemiology, Biomarkers & Prevention.� “Over a period of time, as the studies confirm each other, we can start to make recommendations,� he says. Harvard researchers are now enrolling what they plan to be a study of 20,000 patients to examine the impact of fish oil supplements and vitamin D on cancer, heart disease and stroke. Š CTW Features
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NORFOLK DAILY NEWS, Tuesday, December 28, 2010
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Arthritis, Meet Your Alternative
Traditional Chinese exercises and treatments provide a boost for the mind, soul and joints
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lder Americans suffering from osteoarthritis may find help in an even older source: ancient Chinese healing treatments and exercise. New studies by U.S. researchers are revealing the potential healing power of acupuncture,Tai Chi exercise and Qigong to reduce the symptoms of osteoarthritis, the most common form of arthritis, which causes pain and reduced motion in the joints and spine. Experts say there is no current medicinal cure for osteoarthritis. In a recent study published in the journal “Arthritis Care & Research,� Dr. Chenchen Wang and colleagues at Tufts University School of Medicine, Boston, recruited 40 subjects, averaging 65 years of age, suffering from knee osteoarthritis to participate in a 60-minute Tai Chi session, instructed by a Tai Chi master, twice weekly for 12 weeks. Tai Chi is a traditional Chinese mind– body exercise that enhances balance, strength and flexibility, and reduces pain, depression and anxiety in diverse patient populations with chronic conditions. “It’s very exciting,� says Wang, who says the study showed that Tai Chi appeared to improve physical function and reduce pain and depression. “We found that Tai Chi does have a lot of benefits for the elderly for physical and mental conditions.� In June 2008, Dr. Kevin Chen and fellow researchers at the University of Maryland School of Medicine Center for Integrative Medicine, Baltimore, published a study in “Clinical Rheumatology� revealing the effectiveness of external Qigong therapy on people with knee osteoarthritis. External Qigong therapy is similar to therapeutic touch, in which the well-trained healer applies his/her Qi energy to the patient, Chen says. Chinese medicine considers knee arthritis to be caused by Qi blockage in the knee area. Among the three groups treated for two weeks, Chen says “the place-
NORFOLK DAILY NEWS, Tuesday, December 28, 2010
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ACUPUNCTURE SPECIALISTS OF NORTHEAST NEBRASKA A C ENTER F OR C HIROPRACTIC & A LTERNATIVE M EDICINE , P. C . 214 N. 7th St., Suite 7 Norfolk, NE
Dr. Denkinger
rate Chinese exercise and healing practices into mainstream medicine in the United States, but they are seeing hopeful signs. “Acupuncture is more accepted by the public than any time before,� Lao says, citing a recently published survey conducted by the National Center for Complementary and Alternative Medicine and the National Institutes of Health.“There were 27.2 visits to acupuncturists per year per 1,000 persons in 1997, but in 2007, this number increased to 79.2 visits per year per 1,000 persons.� Plus, Lao says, more medical acupuncturists are working in hospitals. “For example, in our University of Maryland School of Medicine, not only is acupuncture service provided by licensed acupuncturists in the center for integrative medicine but also by medical acupuncturists for their patients in the shock trauma center, cancer center and anesthesiology department.� Š CTW Features
Alternative by the Numbers
Alternative medicine, once saddled with the label of being “hippie� and “fringe� is now one of the major trends in modern healing. According to the National Institutes of Health, Bethesda, Md.: s /NE THIRD OF ALL !MERICANS ARE USING SOME FORM OF COMPLEMENTARY OR alternative medicine. s -ORE THAN MILLION !MERICANS CURRENTLY USE ACUPUNCTURE s -ORE THAN MILLION PER YEAR IS SPENT ON ACUPUNCTURE s -OST OF THE ACUPUNCTURE TREATMENTS ARE COMBINED WITH CONVENTIONAL Western medicine. s 4HE NUMBER OF ACUPUNCTURE PRACTITIONERS WILL DOUBLE IN THREE YEARS s )NDICATIONS FOR THE USE OF ACUPUNCTURE IN MEDICAL PRACTICE COVER A wide range of clinical conditions. Š CTW Features
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bo group had a 33-percent reduction in pain, the group by Healer 1 had a 35-percent reduction in pain, while the group by Healer 2 had a 55-percent reduction of pain after two weeks of treatment.�This led Chen to conclude that External QiGong Therapy might have a role in the treatment of osteoarthritis, depending upon the qualities of the healer. Chinese acupuncture also has been studied as an aid in the treatment of knee osteoarthritis. Dr. Lixing Lao of the University of Maryland School of Medicine Center for Integrative Medicine has conducted three acupuncture studies from 1993 to 2004, from a small pilot study to a 570-patient clinical trial. “Patients who were randomly assigned to the acupuncture treatment group had significant pain relief and function improvement ... compared to placebo/sham control,� Lao says. Researchers realize more studies need to be done to incorpo-
402-371-4673
www.AlternativeMed.info
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NORFOLK DAILY NEWS, Tuesday, December 28, 2010
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“Some parents think their kids are geniuses because they’re walking at 9 months, but they’ll have problems down the line because they didn’t spend time on the floor with their eyes and hands working together as a team.� – Patricia Lemer, developmental psychologist
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abies who are unable to crawl at 9 months are more likely to have behavioral problems and lag behind in school at age 5, a London study reveals. Though some health professionals agree that crawling is a critical developmental phase, the consensus holds that kids who don’t crawl will not pay later provided they develop gross and fine motor skills and reach other milestones, such as sitting and walking. “There are plenty of kids who skip crawling and they seem to do just fine. I look more at when they start walking. If at 18 months a child isn’t walking, that’s a concern,� says developmental pediatrician Dr. Deborah Mishek, San Diego. London’s Millennium Cohort Study, made public in February, likely will stoke the controversy, not lay it to rest. London University’s Institute of Education analyzed the progress of
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If you have questions or concerns about your child’s development discuss them with your child’s physician, contact your local school district or contact Early Development Network Services Coordination. In Norfolk contact: Margaret Jensen and Renee Cleveland Early Development Network Services Coordination
402-371-7284
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NORFOLK DAILY NEWS, Tuesday, December 28, 2010
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Kicking the Sweets Habit There’s hope for even the sweetest tooth in the battle against sugar addiction By DAWN KLINGENSMITH CTW FEATURES
Is the friendly neighborhood Girl Scout actually a pusher of one of the most addictive substances on earth? While she may not be culpable of ill intent or dealing anything illicit, some would say her cookies are the edible equivalent of drugs. Perhaps it’s no joke. People talk about sugar highs and call themselves chocoholics. There’s even a 12step program called Overeaters Anonymous, with 54,000 members worldwide. But do sweets actually have addictive properties? Does sugar affect the brain in the same way that drugs like nicotine and heroin do? The evidence of food’s addictive properties is growing, and it is convincing if not quite conclusive, says Ashley Gearhardt, whose food addiction research appeared last year in the Journal of Addiction Medicine. What’s been studied most so far is sugar, says Gearhardt, a doctoral student in psychology at Yale University. It’s commonly understood that an initial sugar “high� or period of elevated energy, precedes a “crash� that leaves people wanting more sugar. However, those physiological changes are due not necessarily to an addiction but to an imbalance. Evidence of sugar’s addictive properties arises from animal studies and brain-imaging research in humans showing that sugar acts on the brain much like morphine, alcohol and nicotine, but with weaker effects. Let’s be clear, though, that sugar isn’t evil. It occurs naturally in every fruit and vegetable and is an important source of carbohydrates, our body’s primary energy source. “It’s a necessary fuel, but it’s sort of like gasoline you can flood the engine,� says Dr. Jacob Teitelbaum, a Kona, Hawaii-based physician and author of “Beat Sugar Addiction Now!� (Fair Winds Press, 2010). Unlike the sugar in an apple, which is bound up in fiber, refined white sugar (which does not occur naturally in the environment) rapidly converts to blood sugar. This adversely affects the mind and body, Teitelbaum says. Too much sugar is linked to obesity, which in turn is linked to heart disease and diabetes, he adds. The American Heart Association therefore recommends women consume no more than 100 calories in added sugars per day and men not exceed 150. Four grams of sugar equal about 20 calories. But are there some people for whom these restrictions mean nothing because they truly can’t help themselves around sugary snacks? Studies suggest sugar addiction is real and powerful. Rats fed an intermittent diet of sucrose tripled their daily sugar consumption, possibly
exhibiting a tolerance to the effects of sugar-rich foods, Gearhardt says. Another study found that when access to sugar was removed from animals on a high-sugar diet, body temperature dropped and there were behavioral changes typically associated with withdrawal, such as anxiety and agitation. After binge-eating sugar for a month, rats will exhibit other signs of dependence, including physical withdrawal symptoms, cravings and crosssensitization to other “drugs of abuse,� namely amphetamines and alcohol, says Nicole Avena, a medical research professor at the University of Florida, Gainesville. These behaviors coincide with neurological changes in the reward center of the brain that support the hypothesis that the rats are sugar junkies. Neurobiological evidence for food addiction is compelling, but the diagnostic criteria for dependence, such as tolerance, withdrawal and loss of control, also must be looked at. “There is some evidence of tolerance and withdrawal for high-fat sweets in humans, but further research is needed,� Gearhardt says. However, there is substantial evidence that some people lose control over their food consumption, suffer from repeated failed attempts to reduce their intake, and are unable to abstain from or cut back on certain foods even in the face of negative consequences, she adds.
Inasmuch as sugar is like a drug of abuse, is quitting cold turkey the best way to kick the habit? “If you’re an alcoholic you can say I’ll never drink again, but it’s harder with food,� Gearhardt says. Start by getting rid of “potent, highly processed, unnatural forms of sugar,� including fast food and sodas, she suggests. Study food labels, and as a general rule of thumb, don’t eat anything that lists sugar in any form sucrose, glucose, fructose, dextrose, corn syrup - as one of the top three ingredients on the label. Avoid the white flour found in many breads and pastas, too, because the body rapidly converts it to sugar, Teitelbaum says. Milk aside, “If a food contains more than 10 grams of sugar, put it down. That’s a party food,� says Sharon Zarabi, a dietitian in New York City. Look out for stealth sugars. “A lot of food manufacturers add fiber because it’s healthy, but very often they add sugar, too, to make it appealing,� she says. Give into an indulgence every once in a while, Zarabi says. But remember, not all sweets are created equal. If a cup of sweetened tea, a piece of fruit or a stick of sugarless gum doesn’t satisfy your hankering, opt for dark chocolate instead of milk chocolate, or a small handful of peanut M&Ms (more healthful nut, less chocolate) It’s also a good idea to keep sugarfree frozen fudge bars on hand, Zarabi recommends. Some brands have as few as 40 calories per serving. (c) CTW Features
NORFOLK DAILY NEWS, Tuesday, December 28, 2010
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Deciphering food labels can be confusing, especially as more food manufacturers look to capitalize on the health-food movement. Buyers are frequently greeted with promises of “100 percent natural� alongside products labeled organic and “real.� So what is the difference between natural and organic? Any product labeled organic should display the USDA Organic seal, which certifies that it is made with at least 95 percent organic ingredients and was not grown using conventional pesticides, insecticides or herbicides. The seal also signifies that it has not been genetically modified. There are no legal guidelines to determine what constitutes foods that are labeled natural and all natural. Generally, it means the food was made without the use of artificial sweeteners, hormones, antibiotics, food coloring or artificial flavors. However, the USDA has no rules to govern the label “natural.� To make sure the food you buy is the food you want, read the label. If a food is labeled natural but contains ingredients you haven’t heard of or preservatives and additives, think twice before buying it. If you’re still unsure how a certain manufacturer defines “natural,� contact the company’s customer service department. Š CTW Features
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or those who think that bowling isn’t exercise, think again. The National Heart, Lung and Blood Institute, Bethesda, Md., lists bowling as a moderate-intensity exercise that’s helpful in lowering high blood pressure and The President’s Council on Fitness, Sports & Nutrition recommends bowling as an activity people can do to win exercise-related presidential awards. Bowling uses just about every muscle in the body, not just that swinging arm. However, for those looking to make bowling one part of a regular exercise routine, remember that it’s a better strength training activity than a cardiovascular one, so include a 30- to 60-minute cardiovascular routine to round out a daily exercise program. Flexibility is key to good bowling.The more flexible someone is, the easier it is to bend and move while bowling. Stretching also reduces the risks of muscle aches, pains and strains.To stay flexible, do some basic stretching exercises before and after bowling. And while hitting the lanes is mostly fun and games, using bad form – and yes, bowling can be done wrong -- can cause injury.The most common injuries result from overthrowing, throwing improperly or bowling too much.To prevent injuries: s 5SE A BALL THAT PROPERLY FITS ON THE FINGERS 4OO BIG AND IT S MORE EASY TO drop the ball or raise calluses and blisters on the fingers. s -AKE SURE THE BALL IS THE PROPER WEIGHT 2ULE OF THUMB IS THAT IT SHOULD BE 10 percent of a person’s body weight, up to 16 pounds.That means that for a person weighing 140 pounds, a 14-pound ball might be appropriate. However, if that’s still too heavy, try a 12-pound ball instead. s &OCUS ON FORM n HOW THE BALL IS THROWN ,EANING OVER THE LINE TOO FAR PUTS more weight on the back than on the legs, and it might cause a twinge of pain. That’s a warning sign to ease up. Don’t twist the body when throwing. Stay straight, bending to release the ball onto the lane. s $ON T OVERTHROW AND AVOID SWINGING THE BALL TOO FAR BEHIND THE BODY 4HESE movements can cause shoulder injuries. s 7EAR PROPER BOWLING SHOES THAT AREN T STICKY ON THE BOTTOM !N ABRUPT STOP at the line can increase the risk of serious knee and back injuries. Never bowl in sneakers or socks. Sneakers stick to the surface of the lane and the oil on the lanes can cause slips and falls. More than 30 million people bowl each year, and it’s a lot of fun.To keep fit by bowling regularly, consider joining a league or bowling a few times each week. Lisa Iannucci is the co-author of “Bowling for Dummies� (Wiley, 2010). Š CTW Features
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• Part-time ACE certified personal trainer and fulltime physical therapy student • 2008 Graduate of Wayne State College with B.S. in Applied Human and Sport Physiology • 2011 Graduate of University of South Dakota with Doctoral degree in Physical Therapy • Special Interests include: Pilates, Sports Medicine, Exercise Science, Strength and Conditioning, and Weight Management • CPR, First Aid, and AED Certified
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