May 2017
A SPECIAL SECTION FROM Connecting you with wellness professionals for a healthy lifestyle.
Four numbers that are key to good health page 5
Take precautions to get most from exercise page 7
Cooking method important in eating well page 15
2 Press Enterprise n Saturday, May 20, 2017
Power down before bed for good sleep Courtesy of Family Features
Checking email or flipping through channels instead of sleeping? Playing video games or browsing social media in bed? If you want to catch some quality ZZZs, you should put down that smartphone. The National Sleep Foundation reports nearly 90 percent of adults sleep with at least one electronic device in their bedroom. However, staring at a screen after 9 p.m. can zap your body of energy, turning you into a zombie the next day. To get a good night’s rest, consider shutting off all electronics before climbing into bed.
Electronics affect sleep Your body functions on a 24hour internal clock. This clock is influenced by your physical environment and daily schedule. Using electronic devices around bedtime can throw off your body clock and negatively affect your quality of sleep. Light and darkness affect your body clock. Staring at the blue glow of electronic devices — computers, tablets, televisions, gaming systems and/or smartphones — before bedtime can trick your body into thinking it’s still daytime. The artificial light sends messages to the brain to wake up and activates the body. This, in turn, can reset your body clock, delaying your normal sleep cycle. Studies show that staring at bright screens within four hours of bedtime reduces melatonin, a hormone that makes you naturally tired when it’s time to sleep. This can cause difficulty when trying to fall asleep, poor quality of sleep or While using electronic devices is one night time distraction, here are some other common things to avoid to get a good night’s rest: • Animals Do not let your pets snuggle with you at night as they typically function on a
sleep disorders, such as insomnia. In the long run, problems sleeping at night can impact you during the day. Lack of proper sleep can lead to impaired focus at work, trouble remembering, fatigue, stress and even weight gain.
Get off the grid It is important to get seven to nine hours of quality sleep each night. To get a better night’s sleep, experts recommend: • Spending at least 30 minutes technology-free before you climb into bed. • Reading a book or magazine in bed instead of using an electronic device. • Making the bedroom a technology-free zone (i.e., no smartphones, tablets, laptops, TVs, etc.). • Using your bed for sleep only — this habit will create a connection in your mind between your bed and sleep. • Putting caps over electrical outlets in the bedroom to discourage plugging in electronics to recharge. If your smartphone is your alarm clock, set your phone to sleep mode (do not disturb function) so all calls and texts will be silenced unless it’s an emergency. Be sure to put your phone face down on the nightstand so incoming messages don’t wake you up. Power down tonight and don’t let your technology keep you from a good night’s rest. Find more resources to help you get a better night’s rest from Guard Your Health, a health education campaign by the Army National Guard, at guardyourhealth.com.
Family Features
later — even if they knock you out initially. • Caffeine and sugar Drinking coffee, soda cycle. or other sugary beverages • Vitamins and suppleshould be avoided within four ments Like alcohol, taking a vita- hours of bedtime; otherwise you may be too wired to sleep. min or supplement too close Family Features to bedtime can wake you up
Nighttime stimulants to avoid different cycle than humans. • Alcohol While it initially makes you drowsy, alcohol leaving the bloodstream wakes the body, interrupting your sleep
Press Enterprise n Saturday, May 20, 2017 3
Susquehanna Valley Healthcare Complex 6850 Lows Road, Bloomsburg, PA 17815 “Your ONE STOP for Quality Healthcare”
Susquehanna Valley Medical Specialties (SVMS) 570-784-7300 * Founded & Locally Owned Since 1997 *
• Department of Family Care
Serving Infants through Geriatric Patients
Chris O’Neil, D.O Lori Masteller, D.O., William Kuprevich, D.O. Elizabeth Fritz, CRNP Ariel Middleton, PA-C
Susquehanna Surgery Center (SSCI) 570-784-6070 AAAHC Accredited
• Orthopaedic Surgery • General Surgery • Urology • Ear, Nose and Throat • Chiropractic • Lower Level and Advanced Pain Management • OB/GYN • Opthamology • Podiatry
• Department of Internal Medicine Serving Ages 18 through Geriatric Patients
Pamela Morrow, PA-C
Susquehanna Valley Child Development Center (SVCDC) 570-784-4113
Susquehanna Valley Medical Specialties-Division of Rehabilitation 570-784-6860
Open to the Public Monday through Friday 8:00am until 2:00pm
Paul Saloky, D.O.
Eugene Radice, M.D.
• Department of Orthopaedics Mark Williams, D.O.
• Physical and Occupational Therapy Shane Hess, PT Amy Karnes, PT
Suzanne Hess, OT
• McKenzie Trained Neck & Back Program • Sport Medicine • Sacroiliac Dysfunction • Wound Care • Custom Splints • Hand Therapy
Susquehanna Valley Diagnostic Imaging (SVDI) 570-784-6243 You have a right to choose!
• MRI • CT • Dexa Scan • Mammography • Ultrasound • General X-Ray
Keystone Star 3 Facility Enrolling Ages 6 Weeks to 13-Years Old
Bassetts Café & Coffee Bar
• Made-to-Order Sandwiches & Wraps • Homemade Soup • Homemade Rice Pudding • Fresh Salad Bar • Daily Specials • Wide Selection of Drinks & Snacks
Other Facilities Located in the Healthcare Complex: • Susquehanna Valley Women’s Center • Columbia Ancillary • Geisinger Cardiology and Sleep Lab • Geisinger Laboratory Services • J&J Medical, Inc. • Mid-State Occupational Health Services • Dr. Joseph Paz, Pain Management • Dr. Edwin Aquino, Physiatrist
4 Press Enterprise n Saturday, May 20, 2017
Be safe when you take a hike Courtesy of Metro Creative Graphics
Few outdoor activities are more widely enjoyed than hiking. According to Statista, a statistics portal that gathers studies and statistics from more than 18,000 sources, more than 37 million people in the United States went hiking in 2015. That marks an increase of nearly eight million from 2006. Hiking is a great activity that makes for great exercise and a wonderful way for people of all ages to spend time enjoying the great outdoors. Veteran hiking enthusiasts recognize that hiking, while a fun activity, can quickly become dangerous if they don’t exercise caution and prepare for their hikes. Novice hikers may want to focus on a handful of areas before going on their first hikes.
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Veteran hiking enthusiasts recognize that hiking, while a fun activity, can quickly become Appropriate attire and foot- dangerous if they don’t exercise caution and prepare for their hikes.
Attire
wear can make hikes safer and more enjoyable. The American Hiking Society notes that hikers going on short hikes that do not involve heavy packs or technical terrain can wear trail shoes, while hikers should wear hiking books when carrying heavy loads or traversing more technical terrain. Boots offer more support than hiking shoes, making them more suitable than hiking shoes on difficult terrain. In addition to wearing footwear appropriate to the terrain they will be traversing, hikers must pack rain gear and extra clothing. The AHS recommends that hikers dress in layers so they can adjust to changes in the weather and their activity levels. Avoid cotton, which keeps moisture close to the skin, and bring a hat to protect against unforeseen rainstorms and insects.
Technology Men and women may be accustomed to pulling out their smartphones or tablets and employing the GPS services on such devices when they need directions. But it’s important that hikers recognize networks may not be accessible in wooded or remote areas. As a result, hikers should not think they can rely exclusively on technology to help them when they
get lost. Hikers should carry a tivity that continues to attract must take steps to ensure their map and compass during the millions of people. But hikers hiking trips are safe. hike, making sure they bring an updated map of the trails they will be hiking.
Food and drink Extra food and drink can help hikers whose hikes end up taking longer than they anticipated. Choosing snacks such as protein bars that can fill a person up without making him or her feel sluggish is a good idea. In addition, hikers should pack enough water to keep them hydrated during the hike and longer in cases a person gets lost or wants to stop and enjoy a nice view along the way. The AHS notes that drinking too little water during a hike can make one susceptible to hypothermia and/or altitude sickness.
Kanouse Medical Group INTERNAL MEDICINE - Board Certified GERIATRIC MEDICINE - Board Certified
Berwick Medical Center
695 East 16th Street, Suite D Berwick, PA 18603
GARY D. KANOUSE, M.D. u Berwick High School, Class of 1974 u Bloomsburg University, Class of 1978 u Hahnemann University Medical School, Philadelphia u Geisinger Medical Center Residency, Danville
Tools Hikers should purchase a prepackaged first-aid kit for hikers, which the AHS notes can be found at any outfitter. In addition, a knife or multipurpose tool can help a person perform repairs on broken or malfunctioning gear. If need be, hikers should bring a backup pair of eyeglasses or, if contact lenses are worn, a lens kit and eyeglasses just in case. Hiking is an enjoyable ac-
Most Insurances Accepted
570-752-5500
Hometown Primary Care Office Dedicated to the Berwick Area
Your
for Over 25 Years
Press Enterprise n Saturday, May 20, 2017 5
Know four numbers to stay healthy Courtesy of North American Precis Syndicate
We need to remember plenty of numbers — phone, debit card PIN, ZIP code, Social Security and many others. But do you know your most impor tant health numbers? Knowing these — and doing something about them — can improve your health and reduce your medical costs. Some essential numbers to know and keep an eye on are blood pressure, cholesterol, body mass index and blood glucose. Taking a health assessment can help you learn how to use these numbers to positively impact your overall health. Most health insurers, like Health Alliance Plan (HAP), offer this resource to help you examine your overall health, identify high-risk areas and receive recommendations to support healthy habits. Here are some key numbers to monitor and tips from HAP to stay in the right range. 1. Less than 120/80 mmHg — blood pressure. The top number (systolic) measures how hard the heart is pumping; the lower number (diastolic) measures its pressure at rest. Hypertension, or high blood pressure, occurs when the force of blood against the walls of your arteries and veins is elevated. High blood pressure cannot be cured, but it can be controlled. Blood pressure indicators are: less than 120/80, normal; 120–139/80–89, prehypertension; 140–159/90–99, stage 1 high blood pressure; and 160 and above/100 and above, stage 2 high blood pressure. Tips: Eat right, exercise to maintain a healthy weight, quit smoking and lower salt intake. Cook meals with fresh ingredients, and cut back on processed foods and fast food. 2. Less than 200 mg/dL — cholesterol. High cholesterol is one of the biggest risk factors for heart disease. Too much cholesterol can collect and harden on the walls of your arteries, blocking blood flow. Good levels are less than 200 mg/dL for total cholesterol, less than 100 mg/dL for LDL
(“bad” cholesterol) and >50 mg/dL for HDL (“good” cholesterol). It’s ideal to have a low LDL level and high HDL level. Tips: Eat foods low in fat (especially saturated fat) and low in cholesterol to lower LDL (bad) levels. Exercising regularly and quitting smoking increase HDL (good) levels. 3. 18.5–24.9 kg/m2 — body mass index (BMI). BMI is based on weight and height and is an estimate of body fat. It can indicate your risk for heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems and certain cancers. BMI values vary by sex, race and age. A healthcare provider can perform further assessments. BMI levels are categorized as: below 18.5, underweight; 18.5–24.9, normal; 25–29.9, overweight; and 30 and above, obese. Go to cdc.gov for a BMI calculator. Tips: Make healthy food choices and be more active. Join a supervised weight-loss program, and participate in nutritional counseling with a registered dietitian. 4. Less than or equal to 100 mg/ dL — blood glucose. This is how much sugar (glucose) is in your blood. A glucose test can check for diabetes, see how diabetes treatment is working and check for blood sugar levels. Normal values for adults without prediabetes or diabetes: fasting test, less than or equal to 100; 2 hours after eating (postprandial), less than 140 if age 50 or younger, less than 150 if age 50 to 60, and less than 160 if age 60 and older; and random (casual) testing, generally 80 to 120 before meals or when waking up and 100 to 140 at bedtime. Tips: Avoid foods with sugar or carbohydrates. Drink water or calorie-free liquids. Avoid coffee, alcohol, soda pop and anything with a lot of sugar in it. A health assessment is a key part of a healthier you. Knowing your numbers and using them to initiate positive changes can make a real difference in your health — and your life. Visit hap.org/health for other health and wellness tips.
North American Precis Syndicate
Better physical and fiscal health starts with a health assessment.
I want to give a big shout out to Bloom Health & Fitness
and ALL the nice people Iʼve met there. Today marks 1 year from the first day I went in to workout. I joined during a special they had. Some people were upset about the phone calls about the “contest”, but that phone call changed my life. I thank God I got it! I was at an all-time low in my life, mentally and physically. The first time I went in I could barely do 5 minutes on the elliptical (my favorite machine), now I can do over an hour. I also changed with the way I eat and have lost 79 lbs. and counting. There are no judgments, just support from friendly people of all ages. And the atmosphere there is like a family. And that makes you want to keep coming back. Now I can start enjoying life again, something I havenʼt done much of for a long time. #Happy, #Stronger, #Livelaughlove
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Voted Best Health Club by the Community
570-784-6344
6 Press Enterprise n Saturday, May 20, 2017
Sugar can be hiding in plain sight Courtesy of Metro Creative Graphics
The healthcare community is increasingly pointing to sugar as one of the biggest contributors to the obesity epidemic that has affected North America. More so than fats, sugar may contribute to a number of conditions that affect overall health. The scary part is that sugar may be lurking in foods that people would not think of as “sugary.” The average American eats between 150 and 170 pounds of refined sugars per year, according to the United States Department of Agriculture. Approximately 50 percent of U.S. adults drink one sugary beverage per day, and nearly 63 percent of children between the ages 2 and 19 consume at least one sugar-sweetened beverage per day according to a study from the U.S. Centers for Disease Control and Prevention. Sugar occurs naturally in various foods, but added sugar, sometimes referred to as “refined sugar,” is turning up in many places, increasing the average person’s sugar intake as a result. The World Health Organization’s official nutrition advisors state that only 5 percent of one’s daily calorie intake should consist of sugars. This equates to approximately 30 grams per day. Children should have less — no more than 19 to 24 grams per day, depending on
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Sugar may be lurking in foods that people would not think of as “sugary.” their ages. However, each day people are consuming more and more. For those who think avoiding a slice of cake or skipping soft drinks is enough, consider these somewhat hidden sources of sugar, according to the health experts at Prevention. • Barbecue sauce: Grilling time means foods laden with flavorful barbecue sauce. Many barbecue sauces contain up to 13 grams of sugar per two tablespoons. • Fruit-flavored yogurt: Eating yogurt can be a healthy part of a diet, but not when it is full of sugar. One container of fruit yogurt may contain up to 19 grams of sugar.
• Granola bars: These convenient snacks can pack a sugary punch. One bar can boast 12 grams of sugar. • Salad dressing: Dousing healthy salads with dressing may increase caloric intake and sugar consumption. French, Russian and Thousand Island dressings, for example, often have high amounts of sugar per serving size — some as many as 9 to 10 grams per serving. • Frozen foods: In addition to high levels of sodium (used as a preservative), frozen entrees may have as many as 30 to 40 grams of added sugar per serving. • Energy drinks: The pick-me-up energy drinks provide is largely fueled by sugar and caffeine. Some of these drinks can have a whopping 83 grams of sugar. Reading product labels is the easiest way to see how much sugar is lurking in foods. While not all sugar is bad, and naturally occurring sugar-based carbohydrates can help supply ready energy to active muscles, most sugar is made of empty calories that can pack on the pounds. According to Dr. Pamela Peeke, author of “The Hunger Fix,” refined sugar also can cause cells to age more quickly and lead to excessive inflammation, which increases one’s risk for many diseases. Reducing sugar intake is an important component of a healthy lifestyle.
Listening to music may improve health Courtesy of Metro Creative Graphics
Plato said, “Music gives a soul to the universe, wings to the mind, flight to the imagination, and life to everything.” Music often communicates messages that are not easily expressed, which is one reason why music is such an integral part of so many people’s lives. While many people love music for its entertainment value, there is growing evidence that music can be good for overall health as well. A study from researchers at the Cleveland Clinic focused on the use of music for brain surgery patients who must be awake during their procedures. Researchers found that music enabled the patients to manage anxiety, reduce pain and relax more fully during their procedures. In a study titled, “The effect of music intervention in stress response to cardiac surgery in a randomized clinical trial,” a team of Swedish researchers measured serum cortisol, heart rate, respiratory rate, mean arterial pressure, arterial oxygen tension, arterial oxygen saturation, and subjective pain and anxiety levels for patients who had undergone cardiothoracic surgery. Those who were allowed to listen to music during recuperation and bed rest
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Music may have the ability to soothe, heal and inspire physical activity. had lower cortisol levels than those who rested without music. Many doctors now play music while operating or enable patients to listen to music to calm their nerves during in-office procedures. According to Caring Voice Coalition, an organization dedicated to improving the lives of patients with chronic illnesses, music has also been shown to enhance memory and stimulate both sides of the brain, which may help individuals recover from stroke or those suffering from cognitive impairments. Music also can have a positive impact
on mood. Neuroscientists have discovered that listening to music heightens positive emotions through the reward centers of the brain. Music stimulates the production of dopamine, creating positive feelings as a result. Some researchers think that music may help improve immune response, promoting faster recovery from illness. Undergraduate students at Wilkes University measured the levels of IgA — an important antibody for the immune system’s first line of defense against disease — from saliva. Levels were measured before and after 30 minutes of exposure to various sounds, including music. Soothing music produced significantly greater increases in IgA than any of the other conditions. Another way music has been linked to improved health is its ability to make physical activity seem less mundane. Listening to songs can distract one from the task at hand, pushing focus onto the music rather than the hard work being done. When exercising, upbeat music can help a person go a little further as they work to achieve their fitness goals than working out without music. The benefits of music extend beyond enjoying a favorite song, as music can do much to contribute to one’s overall health.
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Be smart about getting fit Courtesy of Metro Creative Graphics
Exercise is an important component of a healthy lifestyle. Many people establish bold fitness goals with a mind toward getting in shape. It’s tempting to jump right in, especially when friends or relatives reach their own fitness goals. However, inactive men and women risk injury when diving right in and not taking a gradual approach to fitness and weight loss regimens. To reap the most rewards from exercise, take the proper precautions and follow these guidelines. • Speak with your doctor before beginning an exercise regimen. Get medical clearance before you begin a new exercise regimen, especially if you have any preexisting medical conditions. Your doctor may suggest certain modifications that can reduce strain on certain parts of the body or advise you on the most effective activities for people with your condition. Healthy individuals may be cleared outright and can begin their fitness regimens immediately. It’s also wise to inform doctors of fitness plans and goals so they can help track your progress. • Don’t eat heavy meals before exercising. Avoid large meals before engaging in strenuous physical activity. A light, healthy snack gives you a little fuel without affecting your ability to exercise. After eating, the body diverts blood flow to the gastrointestinal tract to aid with digestion. Exercising while this blood flow is centralized in the gastrointestinal tract may cause muscle cramps or generalized weakness. Nutrition experts at the University of California, Los Angeles, say that people who exercise strenuously on a full stomach also may experience reflux, hiccups, nausea, and vomiting. Wait at least an hour after eating full meals to exercise. • Warm up. It’s important to warm up muscles before beginning a workout. Stretches, light movements and range of motion exercises can im-
Stay indoors if you see thunder and lightning. • Stay hydrated. The Better Health Channel of the Victoria State Government says a person can lose around one and a half liters of fluid for every hour of exercise. Drink water before, during and after each exercise session. If you need water while exercising, take small sips. • Be aware of your body. Take notice of how you feel. If something doesn’t feel just right, then stop immediately, rest and/or seek medical attention. • Pace yourself and take the time to rest. Don’t try to do everything all at once. Slowly build up your durability and stamina by gradually increasing the intensity of your Metro Creative Graphics workouts. Give yourself time Staying motivated and avoiding injury can help people get in to recover between workouts as well. shape and maintain healthy lifestyles for years to come. Exercise is a key part of a prove flexibility and prepare when your workout regimen healthy lifestyle. Remember to the body for more to come. If involves exercising outdoors. do so safely and effectively. muscles aren’t fully stretched and warm, injuries like strains and tendon tears may occur. Take the time to warm up; otherwise, you may find yourself on the sidelines. • Wear the appropriate equipment. Invest in quality athletic shoes and other equipment made for the activity you will be performing. The right equipment can help prevent injury. Athletic shoes that fail to provide adequate support can increase your risk of injury. Your choice for local, organically Good shoes do not have to cost a fortune, as there are plenty grown, nutritionally dense of brands that will work quite vegetables, fruits and herbs. well. If you need suggestions, discuss your exercise regimen 2017 season memberships now available and goals with a podiatrist or New This Year - Summer & Fall Season orthopedist. Orthotic inserts can be used to modify footwear - Pick-up sites in Berwick, Bloomsburg, and provide additional supDanville / Riverside port. You also may need equip- Convenient home delivery available ment specific to a given activity. For example, wrist supports throughout Columbia County. and quality gloves are essential - A Member Choice CSA for kickboxing classes. Speak Dancing Hen Farm & CSA with a trainer or gym employWhere food is medicine & the farm is the farmacy. ee if you need assistance. • Take weather into conStillwater, PA • 570-925-0263 sideration. Ice, snow, rain, dancinghenfarm@epix.net and wind can make jogging or other outdoor activities more challenging, if not dangerous. Always exercise caution
Dancing Hen Farm & CSA
www.dancinghenfarm.com
8 Press Enterprise n Saturday, May 20, 2017
Dive into health benefits of water Courtesy of Metro Creative Graphics
Dehydration is a dangerous condition that can cause a host of complications and even prove fatal in severe cases. But as dangerous as dehydration can be, many cases are entirely preventable. The best way to prevent dehydration is to drink enough water. When the body does not take in as much water as it puts out, it can become dehydrated. People who live in warm climates or in elevated altitudes may lose more water than those who do not. In addition, water loss is accelerated during strenuous exercise, highlighting the emphasis men and women must place on drinking enough water during their workouts.
Beyond dehydration But water does more for the body than prevent dehydration. The following are a handful of lesser known ways that water benefits the body. • Water can help people maintain healthy weights. Dieting fads come and go, but water is a mainstay for people
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Water helps the body in myriad ways, many of which might surprise people unaware of just how valuable it can be. who want to control their caloric intake in an effort to maintain healthy weights. Water has zero calories, so reaching for a bottle or glass of water instead of a soda, lemonade or another caloric beverage can help people keep the pounds off. A study from research-
ers at the University of Texas Health Science Center found that even diet soda enhances weight gain by as much as 41 percent. In addition, soda has been linked to conditions such as obesity, diabetes and tooth decay. No such association exists with water. • Water helps to fight fatigue. The fatigue-fighting properties of water are another of its lesser known benefits. When the body is not adequately hydrated, it can experience muscle soreness. And fitness enthusiasts who do not drink enough water may notice their bodies require extensive recovery time after working out. Each of those consequences can be prevented by drinking enough water, and doing so can even improve performance, as studies have shown that just a 3 percent loss of body weight due to dehydration can cause as much as a 10 percent drop in performance level. • Water can improve the appearance of the skin. Skin that does not get enough water can turn dry and flaky and feel tight. In addition, dry skin is more likely to wrinkle than
adequately hydrated skin. Getting water to the skin can be tricky, as the University of Wisconsin-Madison School of Medicine and Public Health notes that water will reach all the other organs of the body before it reaches the skin. But the school recommends applying a hydrating moisturizer within two minutes of leaving the bath or shower and drinking at least eight glasses of water a day to ensure the skin is getting enough water. • Water helps the gastrointestinal tract. Water can help maintain normal bowel function. When the body lacks sufficient fluid, the colon will pull water from stools in an effort to stay hydrated. That can lead to constipation, a condition in which people experience difficulty emptying their bowels. By drinking enough water, people can ensure their colon will not have to pull water from stools to stay hydrated, thereby helping them stay regular. Water helps the body in myriad ways, many of which might surprise people unaware of just how valuable it can be.
Some ‘healthy’ foods may cause weight gain Courtesy of Metro Creative Graphics
A desire to lose weight compels many people to pursue healthy lifestyles. Foods dubbed as “healthy” foods may not help people lose as much weight as they hope. Consumers should realize that, while there are many healthy options available, even foods billed as healthy can cause weight gain if overdone. • Cereals: Many cereals contain whole grains and a bevy of nutritious ingredients, but many are also high in sugar and other refined grains that aren’t nutritionally sound. Always read food labels to review ingredients before purchasing new foods. Don’t go by what the front of the package says or any “healthy” buzzwords used. The nutritional information will be telling, listing the
amount of sugar, calories and refined carbohydrates, which can derail healthy eating. • Juices: Juice seems like a healthy choice, but whole fruits are the better option. Juices may not retain the peels of the fruits, which tend to contain the fiber and the bulk of the nutritional content. Juice may also be loaded in calories, whereas whole fruit tends to be low in calories. • Granola: Granola is full of healthy ingredients, but it also may contain other ingredients that can be high in fat, like oils or nuts. Granola is best when eaten in moderation. • Good fats: Certain superfoods contain a lot of nutritional benefits, but may be high in fats as well. For example, avocados contain fiber, vitamin C, vitamin E, and potassium,
among other antioxidants, and can be quite filling. However, they also are calorically dense, so keep an eye on serving sizes. • Wine: The health benefits of red wine have been widely touted. People who consume wine may be at a reduced risk for heart disease, Alzheimer’s disease and certain cancers. Red wine also may help keep weight gain in check. But it’s important to avoid overconsumption of red wine. A fiveounce serving is roughly 130 calories, and too many glasses of wine can impair your judgment. • Yogurt: Check the labels on your favorite yogurts. Yogurt is a great source of protein, but that may be offset by sugar or chemical additives. Plain Greek yogurt is a smart choice, and you can supplement yogurt with fresh fruits.
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Many cereals contain whole grains and a bevy of nutritious ingredients, but many are also high in sugar and other refined grains that aren’t nutritionally sound.
Press Enterprise n Saturday, May 20, 2017 9
Avoiding youth sports injuries Courtesy of Metro Creative Graphics
Children benefit in various ways from their involvement in youth sports. Being part of a team fosters feelings of belonging, inspires collaborative play and strategy and can be an excellent form of exercise. Still, despite the benefits, parents often worry about the injury risk their children face on the playing fields. Those fears are justified. A Safe Kids Worldwide survey of emergency room visits found that a young athlete visits a hospital emergency room for a sports-related injury more than a million times a year, or about every 25 seconds. The Centers for Disease Control and Prevention says more than 2.6 million children 0 to 19 years old are treated in the emergency department each year for sports- and recreationrelated injuries. Some of the more common injuries young children face have to do with the skeletal and muscular systems of the body. The American Academy of Orthopaedic Surgeons stresses that children’s bones, muscles, tendons, and ligaments are still growing, making them more susceptible to injury. Fortunately, with some education, many youth-sport injuries can be prevented.
Sprains and strains Sprains are injuries to ligaments, or the bands of tough, fibrous tissue that connect two or more bones at a joint. Strains impact a muscle or a tendon, which connects muscles to bones. Clinical research has linked acute strains and sprains to improper warm-up before sports, fatigue and previous injuries. Preparticipation conditioning and stretching can help reduce the risk of injury.
Periostitis Periostitis is commonly known as “shin splints.” This is an overuse injury that occurs in athletes who are engaged in activities that involve rapid deceleration. Periostitis causes inflammation of the band of tissue that surrounds
bones known as the periosteum, and typically affects people who repetitively jump, run or lift heavy weights. To head off potential pain in the shins, young athletes can gradually build up their tolerance for physical activity. Supportive shoes or orthotic inserts may also help. Incorporating cross-training into a regimen also can work.
Repetitive use Swimmers, tennis players, pitchers, and quarterbacks may experience something called a repetitive use injury. This is pain in an area of the body that is used over and over again. Inflammation of muscles and tendons may appear, but repetitive use injuries also may result in stress fractures, which the National Institute of Arthritis and Musculoskeletal and Skin Diseases defines as hairline fractures in bones that are subjected to repeated stress. Rest between exercises can help alleviate these types of injuries. Ice, compression, elevation and immobilization may be used if pain is persistent.
Growth plate injuries Kids Health says growth plates are the areas of growing tissue near the ends of the long bones in the legs and arms in children and adolescents. A growth plate produces new bone tissue. If the growth plate is injured, it cannot do its job properly. That may contribute to deformed bones, shorter limbs or arthritis. Growth plate injuries most often result from falling or twisting. While there’s no surefire way to prevent growth plate injuries, getting proper and immediate care after an injury can help prevent future problems. An orthopedic surgeon has the expertise to diagnose and treat these injuries. Youth sports injuries are common but preventable. Warming up, being in good physical shape and not overtaxing a growing body can help kids avoid pain and impairment.
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With some education, many youth-sport injuries can be prevented.
Columbia/Montour Aging Office, Inc.
A Private Non-Profit Organization Providing services to adults over 60 years of age to help maintain their independence and remain in their own homes and communities.
SERVICES OFFERED:
n Assessments - For Personal Care/Nursing Home Placement and In-Home Care. n Care Management - Continuous follow up & provision of in-home services n Family Care Giver Support Program - Assistance for the Care Giver. n Waiver Program/Nursing Home Transition Program - Alternatives to Nursing Home Placement n Care Transitions - helping to connect the dots from inpatient hospitalization to home n Ombudsman - Investigation of complaints at Personal Care & Nursing Homes. n Protective Services - Investigation of cases of abuse, neglect or exploitation. For more information on these or other services please contact us at:
702 Sawmill Road, Bloomsburg, PA
Hours: 8am-4:30pm Monday thru Friday Business hours phone: 570-784-9272 • Toll Free 1-800-598-5001 For Emergencies after business hours, please call 570-784-0828 or Toll Free: 1-866-448-0141
Senior Centers Benton 570-925-6533 • Berwick 570-759-8529 Bloomsburg 570-784-8615 • Catawissa 570-356-2219 Montour Co. 570-275-1466 • Wilburton #2 570-339-1386
10 Press Enterprise n Saturday, May 20, 2017
Bullish on health benefits of dairy Courtesy of Metro Creative Graphics
Did you know that humans are the only adult animal species that continues to consume “milk” through dairy products. While most animals wean off of their mother’s milk after infancy, humans across the globe have been consuming products produced by cow, sheep or goat milk for thousands of years. And the benefits can be numerous. • Human body grows to accept milk Although dairy doubters are quick to mention that it is not “natural” for humans to consume milk products into adulthood and that the body is not designed to digest the sugars and proteins in dairy, others are saying that centuries of farming have led to the evolution of human genes so that dairy products can be included in the diet. According to a study published in 2013 in the journal Nature, archaeologist Peter Bogucki was excavating a Stone Age site in the fertile plains of central Poland in the 1970s when he came across various artifacts. One seemed to be an early pottery strainer used in cheese-making. The pottery was studied, and milk proteins were found on it. As farming replaced hunting and gathering in many areas of the world, it’s surmised that the human body slowly evolved to tolerate milk into adulthood, especially
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Dairy can be a nutritious part of a healthy diet, and history suggests it has been for quite some time. if it was fermented, such as in cheese or yogurt. Several thousand years later, it’s believed that a genetic mutation spread through Europe that gave people the ability to produce lactase — the enzyme necessary to digest the lactose sugar in dairy — and drink milk. Many people who retain the ability to digest milk can trace their ancestry to Europe, according to a group of scientists brought together to work on a multidisciplinary project called LeCHE (Lactase Persistence in the early Cultural History of Europe). There are other dairy pockets from West Africa, the Middle East and South Asia. • Dairy’s present-day benefits
Today we know that dairy is an important source of nutrients at all ages and stages of growth. Southeast United Dairy Industry Association, Inc. says that dairy is a great source of protein, calcium, carbohydrates, phosphorus, potassium, and vitamins A, D, B12, riboflavin, and niacin. The U.S. Department of Agriculture says that the calcium in dairy products is used for building bones and teeth and in maintaining bone mass. Diets with sufficient potassium may help to maintain healthy blood pressure. Additionally, vitamin D functions in the body to maintain ideal levels of calcium and phosphorous so that bones are built and maintained. The Australian Dietary Guidelines say that consumption of milk, cheese and yogurt is linked to a reduced risk of heart disease, stroke, hypertension, type 2 diabetes, metabolic syndrome, and colorectal cancer. The Dietary Guidelines for Americans encourage children and adults to enjoy three servings of low-fat or fat-free milk, cheese or yogurt each day. Canada’s Food Guide recommends between three and four servings for children in the preteen and teenage years and two to three servings for adults. Dairy can be a nutritious part of a healthy diet, and history suggests it has been for quite some time.
Decoding food labels: Know what you’re eating Courtesy of Brandpoint
Food-ingredient labels are getting shorter. Why? Because the people have spoken: We want fewer, better ingredients in our foods. We asked, and the companies that make our food responded by replacing artificial colors and flavors, removing what’s unessential, and using naturally derived ingredients. But even shorter “clean” labels can still read like a technical manual. Which isn’t necessarily a bad thing — just because a food ingredient is unfamiliar or has a difficult-to-pronounce name doesn’t mean it’s not good for you. For instance, you might not have heard of cholecalciferol, and it sounds a little scary. But cholecalciferol is just another name for vitamin D. You might not have heard of rickets, either; that’s because this once-common childhood disease became nearly obsolete when vitamin D, which prevents rickets, was added to milk (vitamin D also helps our bodies absorb the calcium in milk). Another ingredient with a somewhat strange name is carrageenan. This seaweed-based ingredient makes some of our favorite foods more nutritious. It replaces
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Understanding what goes into our food is important. But it’s also important that we don’t say “no” to a product just because we don’t recognize every ingredient on its label. the sodium in lunch meat and can take the place of fats, oils and sugar, which is why that nonfat yogurt you had for lunch tastes just as good as the full-fat option, without the guilt. Microcrystalline cellulose (MCC) might look like a mouthful, but MCC — also called cellulose gel — is just cellulose derived from fruits, vegetables and trees. Cellulose, which is the most common organic compound on earth, is one of only seven FDA-approved
sources of fiber. So when microcrystalline cellulose or cellulose gel appears on a food label, it means your food contains the same plant fiber found in broccoli and apples. Other ingredients that might not ring a bell? Turmeric is a plant in the ginger family that has been used as a medicine and spice in India for thousands of years. Modern science has shown it is also a powerful antioxidant that settles upset stomachs and may lower cholesterol and prevent heart attacks, all while brightening your food with its deep yellow color. Some of the unfamiliar ingredients on your food label might literally be found in your own backyard. Pectin, for example, comes from the peels of lemons or other citrus fruits and is commonly used to thicken jams and jellies. Understanding what goes into our food is important. But it’s also important that we don’t say “no” to a product just because we don’t recognize every ingredient on its label. When we research the ones we’re not familiar with, we might come to find that those “scary additives” are actually delicious gifts from nature. To learn more about what’s in your food, visit foodsciencematters.com.
Press Enterprise n Saturday, May 20, 2017 11
Simple ways to stay fit all year long Courtesy of Metro Creative Graphics
Many people find it easier to maintain their beach bodies during summer than they do throughout the rest of the year. Summer weather encourages people to get off the couch and enjoy the great outdoors, and many people prefer to eat lighter meals during the summer to combat the heat and humidity. But once the dog days of summer give way to autumn, the motivation to stay in beach shape tends to wane. Couple that dwindling motivation with the tendency to eat larger, heartier meals as the weather gets colder, and it’s easy to see why so many people gain weight over the last several months of the year and into the new year. But maintaining a healthy weight year-round promotes long-term health and reduces a person’s risk for various ailments and diseases, including heart disease and diabetes. The following are a handful of strategies men and women can employ as they try to turn their beach bodies into the bodies they see in the mirror all year long. • Keep setting goals. As winter heads toward spring, many people set short-term goals to motivate them to get back into beach shape. That’s a highly effective strategy that need not be exclusive to late winter. Setting short-term fitness and dietary goals throughout the year can keep you from falling back into bad habits. Tie your goals into the season to increase your chances for success. For example, resolve to run outdoors or cycle a certain number of miles each week in autumn, when the weather is still conducive to physical activity and the
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Joining an exercise group is one way men and women can stay motivated and maintain healthy weights year-round. scenery is idyllic. When winter arrives and exercising outdoors is no longer viable, commit to attending a few fitness classes per week at your gym. • Switch up your workout routine every few weeks. Boredom also can affect people’s ability to maintain healthy weights year-round. Adhering to the same exercise routine for months on end can grow tedious. The body can even grow accustomed to the same workout routine, meaning you won’t be getting as much out of your exercise sessions as you might if you switch things up. If you find your daily workouts taking a turn toward the mundane, switch up your routine by changing exercises or signing up for classes that interest you. • Find healthy seasonal foods. Many people prefer to buy locally sourced and/or inseason foods, recognizing the positive impact that such dietary habits can have on the en-
Dark chocolate is good for you Courtesy of the Association of Mature American Citizens
We all know that dark chocolate is good; now there’s evidence that it’s good for your health as well, according to the Association of Mature American Citizens. A leading scientific Journal, FASEB, recently published the results of a study showing that treating yourself to this partic-
ular indulgence, taken in moderation, may reduce the risk of atherosclerosis, restoring arterial flexibility. The researchers found that dark chocolate with high levels of the natural antioxidant, flavonal, also prevented white blood cells from sticking to blood vessel walls. Just don’t get carried away, AMAC noted. You needn’t overindulge to achieve the benefits of this small pleasure.
vironment. That commitment to buying healthy, locally grown foods can be tested as the seasons change and the offerings at your local market change along with them. Educate yourself about which foods are in-season in your area throughout the year, opting for the most nutri-
tious foods you can find. Buying in-season foods saves you money, and you will also feel good about staying on a nutritious, eco-friendly track. • Join an exercise group or sports league. The buddy system is an effective way to stay committed to a fitness regimen, but if you cannot find a friend or family member to brave cold winter treks to the gym with you, then consider joining an exercise group or competitive sports league. As summer turns to autumn, join a road runner’s club to motivate you to run. When harsh weather makes running outdoors too difficult, sign up for a winter sports league. Such groups or leagues get you off the couch and provide great opportunities to meet like-minded men and women who have made their own commitments to staying fit. Staying fit all year long is a challenge for many people. But maintaining that beach body even after summer has come and gone need not be so difficult.
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12 Press Enterprise n Saturday, May 20, 2017
How to improve workday alertness Courtesy of Metro Creative Graphics
A long workday can be both mentally and physically draining. As a result, office workers and professionals whose jobs are more physically demanding than office work may find themselves less alert at the end of the workday than at the beginning. A loss of alertness as the workday draws to a close might be unavoidable. But professionals whose sense of alertness begins to dwindle in the thick of the workday might need to take steps to improve their alertness to protect themselves from injury and to ensure the quality of their work does not suffer. • Avoid caffeine in the late afternoon. Some professionals rely on caffeinated beverages such as coffee or energy drinks to combat afternoon drowsiness. While that afternoon caffeine fix might provide an immediate, if temporary, jolt of energy, it might also affect a person’s energy levels the following day. A 2013 study published in the Journal of Clinical Sleep Medicine found that caffeine consumed as early as six hours before bedtime can significantly disrupt sleep. Professionals who reach for a cup of coffee in the late afternoon might get a sudden boost of energy, but their energy levels the following day might be lower due to a poor night’s sleep.
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Professionals who find their alertness levels waning in the afternoons can combat such drowsiness in various ways.
• Avoid high-fat foods at lunchtime. Foods that are high in fat should always be avoided thanks to their connection to a host of health problems. Such foods also negatively affect energy levels when consumed in the middle of the day. The University of Rochester Medical Center notes that the body digests and absorbs high-fat foods very slowly. That means workers who eat high-fat foods for lunch won’t get the afternoon energy boost that low-fat, healthy lunches will provide. • Snack healthy. Professionals who find themselves needing a snack in the mid- to late-afternoon can sate their hun-
ger and give themselves an energy boost by snacking healthy. Avoid snacks like potato chips that tend to be high in fat and low in nutrition. Foods that are high in fiber and/or protein can provide a longer energy boost and quell the afternoon hunger pangs at the same time. Fresh fruit and Greek yogurt fit the bill. • Change your workout schedule. Regular exercise improves short- and longterm health while also increasing daily energy levels. Professionals who include exercise in their daily routines yet still suffer from a lack of alertness in the afternoon may need to alter their workout schedules. A 2011 study published in the Journal of Occupational and Environmental Medicine found that participants who were assigned afternoon exercise programs during work hours reported increased productivity versus those who were not assigned afternoon workouts. If working out in the afternoon is not feasible, avoid working out too late at night, as the National Institutes of Health note that exercising within two to three hours of bedtime can disrupt sleep, ultimately having a negative impact on energy levels the following day. Professionals who find their alertness levels waning in the afternoons can combat such drowsiness in various ways.
Finding better balance for heart health Courtesy of Family Features
When it comes to creating and maintaining healthy habits, all the admonishments to “stop this” and “don’t do that” can be overwhelming. While there are some things you do need to cut back on, finding better balance is the true key to better heart health. You may be surprised by the things you should actually do more of in your pursuit of a healthier lifestyle. With these tips from DSM Nutritional Products, you can put a priority on your health. • Increase your stress-busting activity. Whether you favor exercise, yoga or meditation, finding effective ways to channel your stress can help support the health of your heart. It’s no secret that stress makes your blood pressure rise, and that puts extra strain on your heart. Soothing your nerves keeps your stress in check and moderates your blood pressure. Remember that managing your stress doesn’t even have to be a formal activity; you may find relief from simply relaxing with a book or a cup of tea, or enjoying casual time with loved ones. Whatever strategy works for you, try to make a stress-reducing effort part of your everyday routine.
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Finding better balance is the true key to better heart health. • Balance your caloric intake. Instead of viewing weight management in terms of what you can’t have or have to do, consider thinking of your diet as a teeter-totter that you need to keep in balance. Overeating and indulging in nutrient-poor foods makes one side drop, but physical activity and regular exercise brings the other side down. Strive for a balance so you’re burning the calories you’re taking in; consume fewer calories and exercise more to help support a balanced weight. When it comes to the calories you consume, be sure they’re from
nutrient-rich sources so your body reaps maximum benefits from its fuel. • Check your omega-3 levels. Omega-3 fatty acids are a family of polyunsaturated fats, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), that numerous studies have shown to have heart-health benefits. More specifically, supportive but inconclusive research shows omega-3s EPA and DHA may help to reduce the risk of coronary artery disease — the leading cause of death among both men and women, according to the Food and Drug Administration and the American Heart Association. Omega-3 fatty acids can be found in fatty fish, such as salmon, tuna, anchovies and sardines, as well as vegetarian sources like algae. If you don’t eat fish on a regular basis, you can find high-quality supplements containing omega-3 fatty acids, such as fish oil or algal oil. Be sure to consult your health care provider before starting any supplement program, and ask your health care practitioner to check your omega-3 levels to make sure you are getting enough hearthealthy fats in your diet. Learn more at knowyouro.com.
Press Enterprise n Saturday, May 20, 2017 13
Be wary of computer vision syndrome Courtesy of Metro Creative Graphics
Technology has simplified life in so many ways. Thanks to their tablets and smartphones, many people now have a wealth of information at their disposal 24 hours a day, seven days week. Computers, tablets and smartphones can now be seen just about everywhere, so it’s no wonder that studies have shown that as much as 90 percent of computer users have reported symptoms of computer vision syndrome, or CVS. Sometimes referred to as “digital eye strain,” CVS is, according to the American Optometric Association, an umbrella term used to describe a group of eye and vision-related problems that result from prolonged computer use. Manhattan Vision Associates notes that such problems can arise in people who spend two or more hours daily in front of a screen, a qualifier that means just about anyone, from working professionals to children, is susceptible to CVS.
What are symptoms? No two individuals are the same, and some people who spend significant amounts of time may never develop CVS. But those who do may experience the following symptoms. • Eyestrain: When people spend ample time staring at screens, the muscles of their inner eyes can strain and tighten and cause eye irritation. This can result in fatigue and pain. • Blurred vision: Blurred vision can compromise a person’s ability to see small details. That loss of sharpness
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The average time people spend staring at screens continues to rise, making computer vision syndrome a legitimate concern for adults and children alike. can make it hard to focus on a screen for a significant amount of time. In addition, vision can blur as people go back and forth between their keyboards and screens or multiple screens, as many people do while simultaneously working on a computer and using their smartphones. • Headaches: Many people develop headaches after staring at screens for prolonged periods of time. That’s because the brightness and contrast of a screen can produce an indirect glare that’s especially hard on the eyes. • Dry eyes: People do not blink as often when staring at screens as they do when they are not looking at screens. As a result, people are vulnerable to dry eyes when staring at screens, as blinking is one of the ways the eyes replenish moisture.
Can it be prevented? While some people may be
Laughter may be best medicine Courtesy of Metro Creative Graphics
Research indicates that people who laugh a lot are much healthier and may live longer than those who don’t find time to chuckle. A good, deep belly laugh can provide your body and mind with a great workout. Dr. Lee Berk at the Loma Linda School of Public Health in California found that laughing lowers levels of stress hormones and strengthens the immune system. The organization Laughter Works, which
teaches people how and why to laugh, says laughter can cause blood pressure to drop, blood to become oxygenated and endorphins to kick in, which can improve mood. And that’s just the beginning. Laughing can help reduce stress and promote stronger relationships between people who laugh together. Data indicates children around the age of 6 laugh the most, laughing roughly 300 times per day, while adults average only 15 to 100 laughs per day.
inclined to accept CVS as a side effect of living in the 21st century, there are ways to prevent CVS. • Take frequent breaks. The AOA recommend that people alleviate digital eye strain by following the 20-2020 rule. This rule advises taking 20 second breaks to stare at
something 20 feet away every 20 minutes. • Reposition your computer screen. The AOA notes that the optimal location for computer screens is between 15 and 20 degrees below eye level, or about four to five inches, as measured from the center of the screen. In addition, position the screen so it is between 20 and 28 inches from your eyes. • Avoid glare. Computer screens also should be positioned to avoid glare from lighting and windows. Draw blinds or drapes if sun is shining in on the screen, and opt for low wattage light bulbs in desk lamps. • Blink more. Make a concerted effort to blink more throughout the day so your eyes remain as moist as possible. The average time people spend staring at screens continues to rise, making CVS a legitimate concern for adults and children alike. Learn more about CVS and how to prevent it at www.aoa.org.
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14 Press Enterprise n Saturday, May 20, 2017
Don’t let sunburn derail summer fun Courtesy of Metro Creative Graphics
Many people find it impossible to think about summer without conjuring visions of spending endless hours outdoors from morning until evening, whether beachside, on the open water or even floating in a backyard pool. Although a certain measure of sun exposure is required for some natural functions of the body, it’s well documented that too much time in the sun can be hazardous to one’s health. That’s why summer frolickers need to exercise considerable caution each time they step outside. Taking sunburn for granted can be a big mistake. Many people wouldn’t risk burns from a hot stove or open fire, but they won’t think twice about being unprotected under the very hot rays of the sun. The Centers for Disease Control and Prevention says more than one-third of adults and nearly 70 percent of children admit to suffering from sunburn within the past year. Depending on the inten-
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It’s well documented that too much time in the sun can be hazardous to one’s health. sity of the sun and the amount of time spent outside, sunburn can be a first- or second-degree burn. In first-degree burns, damage affects the topmost layer of skin. However, sunburn can even affect deeper layers and cause blistering in addition to redness and pain. Sunburn also can cause some irreparable damage that goes unseen. According
to WebMD, ultraviolet light from the sun can alter DNA, prematurely aging skin or even contributing to skin cancers. It can take years before symptoms become noticeable. Therefore, it is best for people of all ages to exercise caution when spending time in the sun. Sunburn is one of the most easily prevented summertime ailments. It’s also important to note that sunburns are not just limited to the hot weather or when it is sunny outside. Ultraviolet damage can occur at any time of the year, and also from artificial UV sources, such as tanning beds. Preventing sunburn is simple. • The Mayo Clinic says the sun’s rays are the strongest between 10 a.m. and 4 p.m., so schedule outdoor activities for other times of day. Otherwise, limit exposure to the sun and take frequent breaks in the shade. • Wear protective clothing that covers the arms and legs. Some outdoor gear is designed to offer sun protection. Tightly
woven fabrics tend to help the most. • Apply — and reapply — sunscreen. Look for products that offer an SPF of 15 or greater. The American Academy of Dermatology actually recommends an SPF of 30 or greater. Make sure the product is broad-spectrum, meaning it protects against UVA and UVB rays. Apply sunscreen thoroughly, paying attention to the tops of feet, hands and other places that tend to go untreated. Reapply every two hours or more frequently, if necessary. • Base tans do not protect the skin. Research does not support the habit of getting a tan to prevent subsequent sunburn. • Protect the face and eyes by wearing a wide-brimmed hat and highly rated UV protection sunglasses. The Skin Cancer Foundation says a person’s risk for melanoma doubles if he or she has had five or more sunburns. Use protection, stay hydrated and play it smart to enjoy summer to the fullest.
Genders differ in fat stores and metabolism Courtesy of Metro Creative Graphics
Genetic differences between men’s and women’s bodies extend beyond certain physical traits and hormone levels. Women metabolize food and store fat differently than men, and understanding these differences can help women looking to lose weight. The National Center for Biotechnology Information, U.S. National Library of Medicine, states that women generally have a higher percentage of body fat than men. This fat is stored more readily in the gluteal-femoral region, while men store fat in the abdominal area. Women may become frustrated with fat stores as they embark on fitness regimens to shape their bodies. However, the fat that naturally covers muscle has a purpose, and curves can signify femininity. Women are genetically engineered to carry roughly 18 to 20 percent body fat, whereas men hold 10 to 15 percent body fat. These numbers are approximate and will vary depending
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Women naturally store more fat than men. Women’s fat reserves tend to be located primarily in the thighs, buttocks and lower abdomen. on the individual. Fat reserves on the female body are necessary for reproduction. That is why girls will begin to develop fat reserves as they enter into puberty. Fat stores are held in the hips, buttocks, thighs, and lower abdomen and will be used to power nursing and help nourish a growing baby.
Despite eating fewer calories, women can store fat more efficiently than men, according to ScienceDaily. A University of New South Wales research review has suggested a link between estrogen and fat. Studies show that estrogen reduces a woman’s ability to burn energy after eating,
which results in more fat being stored around the body. Surprisingly, women can burn more fat during exercise than men, but their fat storage due to exercise does not deplete as quickly as men’s. This paradox can frustrate female athletes. Some women may opt to restrict calorie consumption even further, but this actually may increase fat storage. When the body consumes fewer calories than it needs, fat reserves increase. At this time, the body essentially goes into starvation mode, storing whichever calories are ingested as fat reserves so there will be energy available. A key to maintaining healthy fat levels is to determine one’s optimal caloric intake for energy expenditure. A nutritionist or fitness expert can help reach that determination. Women should understand that fat on their bodies serves a distinct purpose. Working with their bodies rather than fighting against them can help women reach their health and fitness goals.
Press Enterprise n Saturday, May 20, 2017 15
Cooking method key to healthy eating Courtesy of Metro Creative Graphics
A large part of healthy eating involves choosing the right foods. In addition to choosing the right foods, health-conscious individuals must choose the right methods to prepare those foods to maximize their nutritional value. Cooking methods such as frying can make for delicious meals, but such meals may not be so healthy. For example, each tablespoon of oil used when frying can add more than 100 calories to a meal. When counting calories, men and women should recognize that the way they prepare foods can affect the overall calorie count of a meal. In addition to choosing healthy cooking methods, health-conscious men and women can employ the following strategies to make meals as healthy as possible. • Invest in new cookware. Choose nonstick cookware that will reduce the amount of oil, spray and butter needed to keep foods from sticking. Manufacturers are now touting ceramic cookware, which is free of trace metals or dangerous chemicals that can leach into food from the cooking surface. What’s more, pots and pans don’t contain chemical coatings that can eventually flake off into food. • Stock up on healthy recipes. Purchase cookbooks that showcase healthy recipes or peruse the Internet for heathy recipes. Many websites cater to healthconscious foodies who do not want to sacrifice their health to enjoy delicious meals. • Choose smart fats. All oils are loaded in calories, but healthy oils can still be used without sacrificing flavor. Olive oil is an unsaturated fat that is a much healthier choice than butter or saturated fats. When cooking with oil, do so in moderation. • Think about baking foods. Baking is handy for more than breads and desserts. Baking is one method of cooking that may not require the addition of
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When counting calories, people should recognize that the way they prepare foods can affect the overall calorie count of a meal. fat. Meats that are baked can be placed on top of a rack, so that excess fat drips off and is contained in the bottom of the pan. • Explore poaching, broiling and grilling. Poaching, broiling and grilling are three healthy alternatives to frying. Broiling and grilling expose food to direct heat, so it is a fast method of cooking and may not be appropriate for foods that require longer cooking times to tenderize. Poaching is the process of simmering foods in water or another flavorful liquid. • Use minimally refined ingredients. Select among whole grains and ingredients that have not been refined. The closer a product is to its natural state, the more nutritional properties it is likely to have retained. • Season foods yourself. Rather than relying on prepackaged seasonings, mix
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your own blends. Packaged seasonings generally contain a lot of salt. Use fresh herbs whenever possible for the freshest of flavor. • Add heat for flavor. Spicy pepper, dry mustard and other zesty flavor enhancers can make foods taste delicious without added calories. • Try low-fat or fat-free dairy. Substitute low-fat alternatives for full-fat dairy items. For example, Greek yogurt can sometimes be used in place of less healthy ingredients such as mayonnaise. • Trim excess fats. Prepare meats and poultry well by trimming the fat and skin to make the final product even healthier. By remembering healthy eating involves not just the foods they cook, but also how those foods are cooked, home cooks can make their meals that much healthier.
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16 Press Enterprise n Saturday, May 20, 2017
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