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H12 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012

Sunday, January 22, 2012

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H2 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012

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Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H11

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ast food has a place in the hearts of human everywhere, but should it have a place in their bellies? It’s not always easy to know exactly how unhealthy a menu item is, and with the constant of advertising and but ast food has a place in the heartsbarrage of human everywhere, smells wafting through careasy win-to should it have a place ininviting their bellies?

It’s not always dows, avoiding foodis, isn’t justwith the know exactly how unhealthy a menufast item and – it’ssmells unreasonable. constant barrage of advertising impossible and inviting wafting through But that doesn’t mean – there isn’t fast car windows, avoiding fast food isn’t just impossible it’s unreasonfood fare that should be avoided at all able. costs.

But that doesn’t mean there isn’t fast food fare that should be David Zinczenko, author of the bestavoided at all costs. selling “Eat This, Not That!” book series David Zinczenko, author of the bestselling “Eat This, Not That!” created a list of the “Worst Fast-Food book series created a list of the “Worst Fast-Food Meals in America, ” Meals in America,” which calls out the which calls out the worst caloricworst offenders major at fast-food caloric at offenders major fast-chains across the U.S. food chains across the U.S. To determine the worst-of-the-worst list, evaluated To determine theZinczenko worst-of-the-worst list,other Zinczenko evaluated caloriesuch counts calorie counts but also considered nutritional values as fat, also considered other nutritional saturated fat, sodium and addedbut sugar. values such as fat, saturated fat, sodiummeal, Topping the 2010 list is the Quizno’s Tuna Melt with Cheetos and added sugar. which contains a whopping 1,900 calories.

According to Zinczenko, Topping the 2010hamburgers. list is the Quizno’s that is the equivalent of nearly eight McDonald’s Tuna Melt with Cheetos meal, which contains a whopping 1,900 calories.

According to Zinczenko, that is the equivalent of nearly eight McDonald’s hamburgers.

Domino’s Chicken Carbonara Breadbowl Pasta (1,480 calories) mCDonalD’s Big Breakfast with large Biscuit, Hotcakes, margarine and syrup (1,370 calories, 46 g sugar) KFC Half spicy Crispy Chicken meal with macaroni and Cheese, Potato Wedges and Biscuit (1,660 calories, 5,050 mg sodium) Burger King large triple Whopper with Cheese Value meal with Fries (1,790 calories) Quizno’s tuna melt (large) with Cheetos (1,900 calories, 145 g fat) WenDy’s triple Baconator Combo meal with small fries and small coke (1,850 calories) Dairy Queen Chicken strip Basket (6-piece w/Country gravy) (1,640 calories) HarDee’s loaded Biscuit and gravy with large Hash rounds (1,530 calories) long JoHn silVer’s Fish Combo Basket (750 calories, 12 g saturated fat) Carl’s Jr. Double guacamole Bacon Burger with large Fries (1,590 calories)

what not to eat WHat not to eat

Resolution • Continued from H3 “(It helps you to) track your calories and be more aware of what you’re eating from day to day,” Hughes said.

Fitness “This is the time of New Year’s resolutions,” said Jim Mader, a certified personal trainer, nutrition coach and yoga instructor at the

Carlisle Family YMCA. “For those resolving to change something going into the New Year I would recommend that they be sure and share the resolutions with friends and family,” he said.

“Also, write them down and keep them near at hand -- a sign on the refrigerator, a weekly electronic reminder on the cell phone/calendar... ‘Resolution - how’re we doing?’ ...the

© CTW Features

Helping You & Your Family Have a Healthy 2012

more reminders, the better.”

“Any change like this, either to modify one’s exercise regimen or make a dietary change, is really about lifestyle change,” Mader added.

“Lifestyle changes take discipline and support. If a lifestyle modification becomes second nature and habitual, it is likely to stick. This isn’t easy, but it can be done.”

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H10 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012

P

Take the time to list all the food items you absolutely need and leave out the ones you can live without.

Once you're at the grocery store, stick to buying only the items on your list and avoid making impulsive purchases.

2. Compare prices.

Just because you are used to a certain product does not mean you can't look around for more practical options.

Keep in mind that branded products usually cost

more than lesser known items, but the quality is sometimes just the same.

Also, if a product can be stored for a while without spoiling, you can save a lot by buying it in bulk.

3. Recycle coffee grounds.

The average coffee grounds can give you a rich flavor even after two or three uses. In order to maximize the taste of recycled coffee grounds, use a permanent filter on your coffee maker instead of disposable paper ones.

You should also keep the coffee grounds in the fridge in between uses.

Alexander Spasic, M.D.

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to use affirmations or mantras they can re- come ex-smokers. cite to themselves when things get rough or Experts from the Mayo Clinic’s Nicotine urges become overwhelming.

Dependence Center in Rochester, Minn., contribute to the site and offer alternative tips Smoke-free for people when they crave a cigarette, such In the case of smoking cessation, Keefe said as calling a friend, exercising or contacting a she believes that when people quit, the nicotine quit smoking coach at 1-800-QUIT-NOW. only actually stays in the body for a few days.

Nutrition “After that, it’s just dealing with the habit, not the drug itself,� she said.

In terms of weight loss and nutrition, Ashlee “Resolutions do come and go so quick,� Hughes of the PinnacleHealth Weight Loss said Dawn Vioral, director of the Health Edu- Center said that, again, it’s important not to get discouraged when the going gets rough. cation Department at Sadler Health Center. “The first thing I would say is do not Vioral said they actually deter people from picking a specific date to begin quitting get discouraged if you fall off the wagon,�

Hughes said. “(The best thing to do is) to smoking, or from making it a “resolution.� “It’s a process, one day after the other,� think of it as making a healthy lifestyle change instead of being on a diet.�

Vioral said.

Hughes said that it’s important to reSpeaking to a doctor or treatment specialists member that “everyone has their little inand coming up with a plan to quit makes the effort that much more effective, Vioral added. dulgences� as well, be it potato chips or “They increase their success by 50 per- chocolate cake, and that those treats are OK from time to time in moderation. cent,� she said of people who seek help and It’s also easier if you have a “buddy� or make up a detailed plan to quit. someone to be held accountable to, Hughes The website BecomeAnEx.org is also a said, be it a relative, friend or co-worker. “It’s a great way to work on things togethhelpful resource for people looking to be-

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4. Keep restaurant dinners to a minimum.

It's perfectly fine to enjoy a fancy dinner every once in a while, but as much as possible, try to cook your own meals at home.

If you are on the road and have to eat out a lot, you may want to try local hangouts instead of dining at five-star restaurants all the time.

Sticking to your New Year’s resolution It’s nearly a month into the New Year.

How well have you been keeping up with your resolutions?

If you have already wavered in your dedication to a certain goal, such as quitting smoking, losing weight or exercising more, you are not alone.

Luckily, area healthcare professionals have some tips and suggestions for staying on track with your resolutions throughout the year — or getting back on track if you have slipped off.

Across the board, they said the most important thing you can do is not give up on yourself, no matter what stage you are at in making your resolution a reality. “Simply don’t give up, even if you get discouraged,� said consulting hypnotist Cathy Keefe of the Hypnosis Office of Carlisle.

In her line of work, Keefe teaches people

eople today are finding ways to cut down on all sorts of expenses, including the basic ones like housing, clothing and food.

1. Create a grocery list and stick to it.

Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H3

SENTINEL REPORTER ahagerman@cumberlink.com

Eat Right Without Overspending

At first, the idea of reducing your food budget may seem unthinkable, but with a little bit of practice and a lot of planning it will become easier as you go along.

Here are some suggestions on how you can keep up with your daily food requirements without having to go over budget.

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Keeping a daily food journal also paves the way for success, Hughes said, adding that there are several online options for doing this, including MyFitnessPal.com, which allows you to record your food choices for free and also has free downloadable applications for your cell phone.

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H4 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012

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Millions tune into the “The Biggest Loser” TV show each season, inspired by watching the changes in contestants’ bodies, lives and even spirits every week.

Obesity – defined by a body mass index of 30 or over – is a concern for a growing number of Americans. According to a 2010 study by the National Center for Health Statistics, Centers for Disease Control and Prevention (CDC), the prevalence of obesity in 2007-2008 was 32.2 percent among adult men and 35.5 percent among adult women.

A 2008 CDC survey found that 25.4 percent of U.S. adults did not spend any of their free time being physically active, including activities such as walking for exercise, gardening, golfing or running.

These numbers show that millions of Americans need to

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Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H9

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That’s not strictly true, though.

There are ways in which you can be physically active at work, provided you have the motivation. The following tips will help you get regular bursts of exercise throughout the day, benefiting both your physical and mental health.

TAKE A HIKE Take the stairs instead of the elevator whenever you can. Start off slowly.

Don’t make your first trip via the staircase one that involves having to walk up eight flights of stairs. Increase the number of stairs you walk up over time.

After a few months this will become a habit and you will rarely even consider about taking the elevator.

GET AWAY FROM THE DESK Volunteer to run errands around the workplace. If someone in your department wants something delivered to a colleague three floors down, then volunteer to take it. Don’t think that your position and status in the company mean that you can’t volunteer for such a task. Leading by example is the best way to lead. You’ll gain respect as well as improved fitness levels!

A LUNCH BREAK See if any colleagues want to join you for a lunchtime walk. Walking for 30 minutes outside in the fresh air will provide you with your recommended daily quota of exercise, and leave you feeling re-energized for the afternoon ahead.

Remember to take regular breaks from you workspace throughout the day.

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H8 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012

Let Spinach Change Your Life

Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H5

Loser • Continued from H4 start moving and making healthier food choices. But getting started can be a daunting task and, unfortunately, reality is that not everyone who has a significant amount of weight to lose can be a contestant of the reality TV show.

Hopefully, the following expert advice will serve as food for thought for those looking to replicate the success of their favorite contestants at home.

“Without healing the emotional need for food, a person cannot lose all the excess weight they carry, and even if they do get down to a bottom weight, they will eventually put it back on.”

1

I

Determine why you eat. Most people who overeat or have weight issues are emotional eaters, says Dr. Talia Witkowski, a former eating disorder psychologist and the current director of marketing and outreach for the Nelson Center for Emotional Healing, Los Angeles.

“It is not only important to address the emotional issue when losing weight – it is essential,” she says. “Without healing the emotional need for food, a person cannot lose all the excess weight they carry, and even if they do get down to a bottom weight, they will eventually put it back on.”

Or they may develop another addiction

t may seem like old Popeye cartoons were just a clever scheme to get reluctant children to eat spinach. In fact, that may be correct.

However, Popeye’s use of spinach to boost his strength was not unfounded, as spinach is one of the healthiest foods for making your body stronger and healthier.

Spinach is considered to be the one of the most nutrient-rich foods. It provides powerful antioxidant protection, is rich in minerals and vitamins and will increase your energy levels.

It is important to also recognize the longterm benefits of incorporating spinach into your diet.

Eating one cup of spinach twice a week has been shown to increase your body’s protection against stress, inflammatory problems, cardio-

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vascular problems, bone problems, and various types of cancer.

Increasing your intake of spinach might just be a matter of adding it to meals you already eat.

Use spinach leaves in salad. Add spinach to an omelet for added flavor and nutrition. Stir some spinach into pasta dishes or place it on a homemade pizza.

Another easy option is to simply toss some spinach with olive oil and garlic over low heat for a delicious side dish.

Adding spinach to your regular diet is simple.

The benefits of increasing your intake will far outweigh the hassle.

FACT: Spinach is packed with flavonoids, a type of phytonutrient that has been shown to fight cancer. Flavonoids can slow cell division in human stomach and skin cancer cells.

Spinach has also been shown to protect against aggressive forms of prostate cancer.

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or compulsive behavior to fill the hole that overeating leaves in their lives, says Witkowski, who strongly advises seeking help from a professional experienced in food addiction.

2

Don’t diet. “People tend to associate ‘diet’ with deprivation and other negative feelings,” says Melissa Buczek, a registered dietician, nutrition and wellness consultant, and founder of

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Right Start Nutrition. “When working with clients, I encourage them to think of the changes they make as lifestyle modifications.”

She recommends building a foundation of healthy habits, which will provide the education and tools needed to lose a significant amount of weight, as well as the motivation and confidence needed to stay on course.

Buczek believes rethinking portion sizes and keeping a food journal are both keys

to success. “You can still enjoy your favorite foods but choose smaller portions,” she notes. “You’ll feel less deprived and find it easier to stick to your healthy eating goals, in the long run. Then, write down what you eat daily, including when, where, how much and how you feel at all meals and snacks.

It’s a powerful tool that allows you to stay accountable and increase awareness of your daily habits.”

Need help? Seek out a registered dietician, who must meet academic and professional requirements, she notes, or a group like Weight Watchers to provide accountability on a weekly basis.

3

Find a workout buddy. Working out as part of a team also brings accountability, as well as support and camaraderie, says Rocky Snyder, a certified strength and conditioning specialist and personal trainer based in Santa Cruz, Calif. “It is by working with other people who are overweight and who are looking to do something about it, where the power to change lies.”

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H6 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012

Loser • Continued from H5 Buddies can be found in many places, such as at work, the gym, at church and in the family, Snyder says. “The parents of your children’s sport teams that normally sit on the sidelines and watch may be inspired to get off the bleachers and move.â€?

Think about it: there are very few things in life that are done alone, and most youth physical activities take place in a group setting, he points out. “Being in a group gives you a sense of belonging. It also makes you feel part of a team. It says that, you are not alone!�

4

Take advantage of health club fitness classes. Exercising in a class setting “gives you a feeling of safety, that you are not being singled out as right or wrong,� says Donna Cyrus, senior vice president of programming for Crunch Fitness health clubs. “You have the ability to progress quicker, come back to [the]

same class, get better and better.�

Plus, health clubs design most classes to make working out fun.

Camaraderie often develops between classmates who exercise together regularly, as well as between students and the instructor, she says. In addition, students end up attending regularly when they realize someone notices when they’re not there.

Intimidated? Shorter classes, like those 30 minutes in length, that aren’t overly challenging can serve as group setting “safe havens,�

Cyrus advises. “Go three times a week. Start with a reasonable choice of what can do first week, then slowly, but surely take yourself to the next level.�

5

Set a reward. “A veritable ‘carrot on a stick’ can be a very motivating tool for some that are goal oriented,� Snyder says. “It also allows those trying to lose weight to shift constant focus off their weight loss goal and

w e i g h t l o s s p l a n n e r 2 0 1 1 Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H7

www.cumberlink.com

WOrk iT OUT

more on something else they would like to acquire or achieve.�

He notes that some people choose rewards that make them feel better about their new and improved bodies, such as massages, manicures and pedicures, or a new hairstyle. Others might choose a trip or even an overnight stay at bed and breakfast.

Snyder recently worked with a group that set a non-self-centered prize for its six-week challenge: to donate dog food to a local shelter in the amount of weight lost multiplied by 10. “A prize that focuses on helping others is not just altruistic but, from a spiritual perspective, quite powerful,� he says. “Thinking of how we can be of service to others creates gratitude in our hearts.

Gratitude is a great way of rightsizing our own problems and getting out of our own way. When we are experiencing gratitude, the likelihood that we sabotage our progress is much less.�

California-based personal trainer rocky Snyder recommends these five quick workouts that almost anyone can do in about eight minutes.

He explains that the approach is based on the Tabata Protocol, with eight total sets of 20 seconds of work and10 seconds of rest following each set. The total time to accomplish eight 20-second sets with 10 seconds rest in between is four minutes; doing both parts of a workout takes eight minutes. “The calories burned after the fact are what is the amazing part,� Snyder says.“The body will require many calories to recuperate, and the majority of calories utilized for recuperation will be fat calories.�

WOrkOUT 1

WOrkOUT 3

PArT 1 (4 MiNUTeS) 4 sets of bodyweight squats 4 sets of bodyweight lunges

PArT 1 (4 MiNUTeS) 4 sets of jump rope 4 sets of lateral shuffle (side stepping back and forth over 10 to 15 feet)

PArT 2 (4 MiNUTeS) 4 sets of push-ups 4 sets of chair dips

PArT 2 (4 MiNUTeS) 4 sets of squats with overhead dumbbell press 4 sets of prone plank with leg march

WOrkOUT 2

PArT 1 (4 MiNUTeS) 4 sets of jumping jacks 4 sets of split jumps (forward split, jump and switch legs)

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H6 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012

Loser • Continued from H5 Buddies can be found in many places, such as at work, the gym, at church and in the family, Snyder says. “The parents of your children’s sport teams that normally sit on the sidelines and watch may be inspired to get off the bleachers and move.â€?

Think about it: there are very few things in life that are done alone, and most youth physical activities take place in a group setting, he points out. “Being in a group gives you a sense of belonging. It also makes you feel part of a team. It says that, you are not alone!�

4

Take advantage of health club fitness classes. Exercising in a class setting “gives you a feeling of safety, that you are not being singled out as right or wrong,� says Donna Cyrus, senior vice president of programming for Crunch Fitness health clubs. “You have the ability to progress quicker, come back to [the]

same class, get better and better.�

Plus, health clubs design most classes to make working out fun.

Camaraderie often develops between classmates who exercise together regularly, as well as between students and the instructor, she says. In addition, students end up attending regularly when they realize someone notices when they’re not there.

Intimidated? Shorter classes, like those 30 minutes in length, that aren’t overly challenging can serve as group setting “safe havens,�

Cyrus advises. “Go three times a week. Start with a reasonable choice of what can do first week, then slowly, but surely take yourself to the next level.�

5

Set a reward. “A veritable ‘carrot on a stick’ can be a very motivating tool for some that are goal oriented,� Snyder says. “It also allows those trying to lose weight to shift constant focus off their weight loss goal and

w e i g h t l o s s p l a n n e r 2 0 1 1 Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H7

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WOrk iT OUT

more on something else they would like to acquire or achieve.�

He notes that some people choose rewards that make them feel better about their new and improved bodies, such as massages, manicures and pedicures, or a new hairstyle. Others might choose a trip or even an overnight stay at bed and breakfast.

Snyder recently worked with a group that set a non-self-centered prize for its six-week challenge: to donate dog food to a local shelter in the amount of weight lost multiplied by 10. “A prize that focuses on helping others is not just altruistic but, from a spiritual perspective, quite powerful,� he says. “Thinking of how we can be of service to others creates gratitude in our hearts.

Gratitude is a great way of rightsizing our own problems and getting out of our own way. When we are experiencing gratitude, the likelihood that we sabotage our progress is much less.�

California-based personal trainer rocky Snyder recommends these five quick workouts that almost anyone can do in about eight minutes.

He explains that the approach is based on the Tabata Protocol, with eight total sets of 20 seconds of work and10 seconds of rest following each set. The total time to accomplish eight 20-second sets with 10 seconds rest in between is four minutes; doing both parts of a workout takes eight minutes. “The calories burned after the fact are what is the amazing part,� Snyder says.“The body will require many calories to recuperate, and the majority of calories utilized for recuperation will be fat calories.�

WOrkOUT 1

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PArT 2 (4 MiNUTeS) 4 sets of squats with overhead dumbbell press 4 sets of prone plank with leg march

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PArT 1 (4 MiNUTeS) 4 sets of jumping jacks 4 sets of split jumps (forward split, jump and switch legs)

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H8 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012

Let Spinach Change Your Life

Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H5

Loser • Continued from H4 start moving and making healthier food choices. But getting started can be a daunting task and, unfortunately, reality is that not everyone who has a significant amount of weight to lose can be a contestant of the reality TV show.

Hopefully, the following expert advice will serve as food for thought for those looking to replicate the success of their favorite contestants at home.

“Without healing the emotional need for food, a person cannot lose all the excess weight they carry, and even if they do get down to a bottom weight, they will eventually put it back on.”

1

I

Determine why you eat. Most people who overeat or have weight issues are emotional eaters, says Dr. Talia Witkowski, a former eating disorder psychologist and the current director of marketing and outreach for the Nelson Center for Emotional Healing, Los Angeles.

“It is not only important to address the emotional issue when losing weight – it is essential,” she says. “Without healing the emotional need for food, a person cannot lose all the excess weight they carry, and even if they do get down to a bottom weight, they will eventually put it back on.”

Or they may develop another addiction

t may seem like old Popeye cartoons were just a clever scheme to get reluctant children to eat spinach. In fact, that may be correct.

However, Popeye’s use of spinach to boost his strength was not unfounded, as spinach is one of the healthiest foods for making your body stronger and healthier.

Spinach is considered to be the one of the most nutrient-rich foods. It provides powerful antioxidant protection, is rich in minerals and vitamins and will increase your energy levels.

It is important to also recognize the longterm benefits of incorporating spinach into your diet.

Eating one cup of spinach twice a week has been shown to increase your body’s protection against stress, inflammatory problems, cardio-

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vascular problems, bone problems, and various types of cancer.

Increasing your intake of spinach might just be a matter of adding it to meals you already eat.

Use spinach leaves in salad. Add spinach to an omelet for added flavor and nutrition. Stir some spinach into pasta dishes or place it on a homemade pizza.

Another easy option is to simply toss some spinach with olive oil and garlic over low heat for a delicious side dish.

Adding spinach to your regular diet is simple.

The benefits of increasing your intake will far outweigh the hassle.

FACT: Spinach is packed with flavonoids, a type of phytonutrient that has been shown to fight cancer. Flavonoids can slow cell division in human stomach and skin cancer cells.

Spinach has also been shown to protect against aggressive forms of prostate cancer.

Dr. Talia Witkowski

nelson center for emotional healing

or compulsive behavior to fill the hole that overeating leaves in their lives, says Witkowski, who strongly advises seeking help from a professional experienced in food addiction.

2

Don’t diet. “People tend to associate ‘diet’ with deprivation and other negative feelings,” says Melissa Buczek, a registered dietician, nutrition and wellness consultant, and founder of

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Right Start Nutrition. “When working with clients, I encourage them to think of the changes they make as lifestyle modifications.”

She recommends building a foundation of healthy habits, which will provide the education and tools needed to lose a significant amount of weight, as well as the motivation and confidence needed to stay on course.

Buczek believes rethinking portion sizes and keeping a food journal are both keys

to success. “You can still enjoy your favorite foods but choose smaller portions,” she notes. “You’ll feel less deprived and find it easier to stick to your healthy eating goals, in the long run. Then, write down what you eat daily, including when, where, how much and how you feel at all meals and snacks.

It’s a powerful tool that allows you to stay accountable and increase awareness of your daily habits.”

Need help? Seek out a registered dietician, who must meet academic and professional requirements, she notes, or a group like Weight Watchers to provide accountability on a weekly basis.

3

Find a workout buddy. Working out as part of a team also brings accountability, as well as support and camaraderie, says Rocky Snyder, a certified strength and conditioning specialist and personal trainer based in Santa Cruz, Calif. “It is by working with other people who are overweight and who are looking to do something about it, where the power to change lies.”

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H4 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012

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Millions tune into the “The Biggest Loser” TV show each season, inspired by watching the changes in contestants’ bodies, lives and even spirits every week.

Obesity – defined by a body mass index of 30 or over – is a concern for a growing number of Americans. According to a 2010 study by the National Center for Health Statistics, Centers for Disease Control and Prevention (CDC), the prevalence of obesity in 2007-2008 was 32.2 percent among adult men and 35.5 percent among adult women.

A 2008 CDC survey found that 25.4 percent of U.S. adults did not spend any of their free time being physically active, including activities such as walking for exercise, gardening, golfing or running.

These numbers show that millions of Americans need to

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Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H9

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TAKE A HIKE Take the stairs instead of the elevator whenever you can. Start off slowly.

Don’t make your first trip via the staircase one that involves having to walk up eight flights of stairs. Increase the number of stairs you walk up over time.

After a few months this will become a habit and you will rarely even consider about taking the elevator.

GET AWAY FROM THE DESK Volunteer to run errands around the workplace. If someone in your department wants something delivered to a colleague three floors down, then volunteer to take it. Don’t think that your position and status in the company mean that you can’t volunteer for such a task. Leading by example is the best way to lead. You’ll gain respect as well as improved fitness levels!

A LUNCH BREAK See if any colleagues want to join you for a lunchtime walk. Walking for 30 minutes outside in the fresh air will provide you with your recommended daily quota of exercise, and leave you feeling re-energized for the afternoon ahead.

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H10 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012

P

Take the time to list all the food items you absolutely need and leave out the ones you can live without.

Once you're at the grocery store, stick to buying only the items on your list and avoid making impulsive purchases.

2. Compare prices.

Just because you are used to a certain product does not mean you can't look around for more practical options.

Keep in mind that branded products usually cost

more than lesser known items, but the quality is sometimes just the same.

Also, if a product can be stored for a while without spoiling, you can save a lot by buying it in bulk.

3. Recycle coffee grounds.

The average coffee grounds can give you a rich flavor even after two or three uses. In order to maximize the taste of recycled coffee grounds, use a permanent filter on your coffee maker instead of disposable paper ones.

You should also keep the coffee grounds in the fridge in between uses.

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to use affirmations or mantras they can re- come ex-smokers. cite to themselves when things get rough or Experts from the Mayo Clinic’s Nicotine urges become overwhelming.

Dependence Center in Rochester, Minn., contribute to the site and offer alternative tips Smoke-free for people when they crave a cigarette, such In the case of smoking cessation, Keefe said as calling a friend, exercising or contacting a she believes that when people quit, the nicotine quit smoking coach at 1-800-QUIT-NOW. only actually stays in the body for a few days.

Nutrition “After that, it’s just dealing with the habit, not the drug itself,� she said.

In terms of weight loss and nutrition, Ashlee “Resolutions do come and go so quick,� Hughes of the PinnacleHealth Weight Loss said Dawn Vioral, director of the Health Edu- Center said that, again, it’s important not to get discouraged when the going gets rough. cation Department at Sadler Health Center. “The first thing I would say is do not Vioral said they actually deter people from picking a specific date to begin quitting get discouraged if you fall off the wagon,�

Hughes said. “(The best thing to do is) to smoking, or from making it a “resolution.� “It’s a process, one day after the other,� think of it as making a healthy lifestyle change instead of being on a diet.�

Vioral said.

Hughes said that it’s important to reSpeaking to a doctor or treatment specialists member that “everyone has their little inand coming up with a plan to quit makes the effort that much more effective, Vioral added. dulgences� as well, be it potato chips or “They increase their success by 50 per- chocolate cake, and that those treats are OK from time to time in moderation. cent,� she said of people who seek help and It’s also easier if you have a “buddy� or make up a detailed plan to quit. someone to be held accountable to, Hughes The website BecomeAnEx.org is also a said, be it a relative, friend or co-worker. “It’s a great way to work on things togethhelpful resource for people looking to be-

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4. Keep restaurant dinners to a minimum.

It's perfectly fine to enjoy a fancy dinner every once in a while, but as much as possible, try to cook your own meals at home.

If you are on the road and have to eat out a lot, you may want to try local hangouts instead of dining at five-star restaurants all the time.

Sticking to your New Year’s resolution It’s nearly a month into the New Year.

How well have you been keeping up with your resolutions?

If you have already wavered in your dedication to a certain goal, such as quitting smoking, losing weight or exercising more, you are not alone.

Luckily, area healthcare professionals have some tips and suggestions for staying on track with your resolutions throughout the year — or getting back on track if you have slipped off.

Across the board, they said the most important thing you can do is not give up on yourself, no matter what stage you are at in making your resolution a reality. “Simply don’t give up, even if you get discouraged,� said consulting hypnotist Cathy Keefe of the Hypnosis Office of Carlisle.

In her line of work, Keefe teaches people

eople today are finding ways to cut down on all sorts of expenses, including the basic ones like housing, clothing and food.

1. Create a grocery list and stick to it.

Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H3

SENTINEL REPORTER ahagerman@cumberlink.com

Eat Right Without Overspending

At first, the idea of reducing your food budget may seem unthinkable, but with a little bit of practice and a lot of planning it will become easier as you go along.

Here are some suggestions on how you can keep up with your daily food requirements without having to go over budget.

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Keeping a daily food journal also paves the way for success, Hughes said, adding that there are several online options for doing this, including MyFitnessPal.com, which allows you to record your food choices for free and also has free downloadable applications for your cell phone.

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H2 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012

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ast food has a place in the hearts of human everywhere, but should it have a place in their bellies? It’s not always easy to know exactly how unhealthy a menu item is, and with the constant of advertising and but ast food has a place in the heartsbarrage of human everywhere, smells wafting through careasy win-to should it have a place ininviting their bellies?

It’s not always dows, avoiding foodis, isn’t justwith the know exactly how unhealthy a menufast item and – it’ssmells unreasonable. constant barrage of advertising impossible and inviting wafting through But that doesn’t mean – there isn’t fast car windows, avoiding fast food isn’t just impossible it’s unreasonfood fare that should be avoided at all able. costs.

But that doesn’t mean there isn’t fast food fare that should be David Zinczenko, author of the bestavoided at all costs. selling “Eat This, Not That!” book series David Zinczenko, author of the bestselling “Eat This, Not That!” created a list of the “Worst Fast-Food book series created a list of the “Worst Fast-Food Meals in America, ” Meals in America,” which calls out the which calls out the worst caloricworst offenders major at fast-food caloric at offenders major fast-chains across the U.S. food chains across the U.S. To determine the worst-of-the-worst list, evaluated To determine theZinczenko worst-of-the-worst list,other Zinczenko evaluated caloriesuch counts calorie counts but also considered nutritional values as fat, also considered other nutritional saturated fat, sodium and addedbut sugar. values such as fat, saturated fat, sodiummeal, Topping the 2010 list is the Quizno’s Tuna Melt with Cheetos and added sugar. which contains a whopping 1,900 calories.

According to Zinczenko, Topping the 2010hamburgers. list is the Quizno’s that is the equivalent of nearly eight McDonald’s Tuna Melt with Cheetos meal, which contains a whopping 1,900 calories.

According to Zinczenko, that is the equivalent of nearly eight McDonald’s hamburgers.

Domino’s Chicken Carbonara Breadbowl Pasta (1,480 calories) mCDonalD’s Big Breakfast with large Biscuit, Hotcakes, margarine and syrup (1,370 calories, 46 g sugar) KFC Half spicy Crispy Chicken meal with macaroni and Cheese, Potato Wedges and Biscuit (1,660 calories, 5,050 mg sodium) Burger King large triple Whopper with Cheese Value meal with Fries (1,790 calories) Quizno’s tuna melt (large) with Cheetos (1,900 calories, 145 g fat) WenDy’s triple Baconator Combo meal with small fries and small coke (1,850 calories) Dairy Queen Chicken strip Basket (6-piece w/Country gravy) (1,640 calories) HarDee’s loaded Biscuit and gravy with large Hash rounds (1,530 calories) long JoHn silVer’s Fish Combo Basket (750 calories, 12 g saturated fat) Carl’s Jr. Double guacamole Bacon Burger with large Fries (1,590 calories)

what not to eat WHat not to eat

Resolution • Continued from H3 “(It helps you to) track your calories and be more aware of what you’re eating from day to day,” Hughes said.

Fitness “This is the time of New Year’s resolutions,” said Jim Mader, a certified personal trainer, nutrition coach and yoga instructor at the

Carlisle Family YMCA. “For those resolving to change something going into the New Year I would recommend that they be sure and share the resolutions with friends and family,” he said.

“Also, write them down and keep them near at hand -- a sign on the refrigerator, a weekly electronic reminder on the cell phone/calendar... ‘Resolution - how’re we doing?’ ...the

© CTW Features

Helping You & Your Family Have a Healthy 2012

more reminders, the better.”

“Any change like this, either to modify one’s exercise regimen or make a dietary change, is really about lifestyle change,” Mader added.

“Lifestyle changes take discipline and support. If a lifestyle modification becomes second nature and habitual, it is likely to stick. This isn’t easy, but it can be done.”

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H12 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012

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