Body and More June 30

Sunday, June 30, 2013

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HEALTH F O C U S

Living better, one step at a time INSIDE

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HAVEN’T HAD A CHECKUP LATELY? HERE’S WHY YOU SHOULD.

The Sentinel • G1

G2 • The Sentinel

Sunday, June 30, 2013

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Don’t take any chances Checkups are a must, even if you think you’re healthy

Y

our health is the most important thing that you have, and you should always do your best to protect it.

This’s why you should always schedule regular checkups with your doctor, even if you think that you’re healthy.

A checkup is a great way to prevent or diagnose diseases that could have lasting, harmful effects on your body. Even if you exercise regularly and eat healthy, it may not be enough. You

ultimately need to ensure that you have a clean bill of health every six months.

The Department of Health and Human Services reiterates this idea with the following explanation: “By getting the right health services, screenings, and treatments, you are taking steps that help your chances for living a longer, healthier life.

Your age, health and family history, lifestyle choices (i.e. what you eat, how active you are, whether you smoke), and other important factors impact what

and how often you need services and screenings.”

This is an important point to understand, as your life literally depends on it.

Regular doctor checkups are especially important if you are over the age of 60, as this is when the onset of many debilitating diseases occur.

It’s not enough to visit the doctor only when you feel sick. You need to be regularly checked for cancer, diabetes or bone diseases that could ultimately affect the way that you live your life.

People who get a diagnosis for their illnesses earlier in the process have a much better chance of beating them and returning to live the healthy lifestyle that they have grown accustomed to.

Know your background

your relatives in the past, your doctor needs to know about them so he can properly test for problems that might occur.

You must be especially cautious when there has been a history of chronic illness in your family because you have the predisposition towards acquiring harmful medical problems that could affect your process of aging.

Take your family’s history with medical problems into account as well when deciding how long to go between checkups. If there have been Lifestyle factors incidents with certain kinds of cancer, heart attacks, or If you frequently smoke blood diseases amongst tobacco or drink alcohol, it

is imperative that you see your family physician at least every six months, if not more frequently. Tobacco and alcohol wreak havoc on your lungs, liver, heart, and many other vital organs that are very important to your health.

Lung or liver cancer are among the biggest repercussions that smoking or drinking can bring about.

Short of quitting altogether, the next best thing that you can do for yourself is to

• See Checkups, G4

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Sunday, June 30, 2013

Checkups • Continued from G3

visit your doctor on a regular basis to make sure that no problems have begun to arise.

B l o o d p re s s u re a n d cholesterol are two other health problems that could arise out of not going to see your doctor on a regular basis. People with high blood pressure or high cholesterol don’t even have to be living unhealthy lifestyles for a problem to arise. Your doctor can do tests and order blood to be drawn so that the determination can be reached regarding whether you have

one of these debilitating illnesses or not.

There really are a great deal of benefits to seeing your family doctor at least once a year, even if you are healthy. The piece of mind and reassurance that you get is worth the cost of the visit alone.

In addition, you are able to more quickly start the treatment process if you do have some kind of problem. Doctors are trained to give you the best in quality healthcare, so you would be best advised to get regular checkups in order to ensure that you are completely healthy.

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Sunday, June 30, 2013

Start the day right Morning exercise jump starts your day

The positive effect that exercise has on our lives has been well documented in trade journals, magazines and television shows around the world.

A question that often arises, however, is when the best time of the day is to burn the maximum

amount of calories. Most people who exercise regularly choose to do it in the morning when the threat of outside interference is at its lowest. Morning exercisers like the fact that it makes them feel more awake and alert throughout the day without the sluggish feel-

Body & More

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ing that plagues so many people.

Daily energy boost Renowned diet and fitness coach Jorge Cruz said that “your brain craves oxygen in the morning, which is why early day exercising is so beneficial.”

Your brain needs this oxygen to help you begin your normal daily activities, and when you feed it with coffee, there are little to no benefits that can be derived from roasted coffee grounds. The body will eventually crash because the brain has not received the nutrients that it needs to guide you through the day.

MSNBC recently did an experiment in which they found that early morning exercise can actually help insomnia as well. The body will need to be in a restful state after a day of exercise

• See Exercise, G6

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Sunday, June 30, 2013

Exercise

• Continued from G5

and hard labor, so you want to get in your workout as quickly as you can before you expend all your energy throughout the day.

This will help you to burn additional calories that you might not have been able to burn had you simply waited to do your exercise after work. You will also feel more energized at work because your body is now receiving the extra supply of oxygen that it needs to handle the rigors of your workday.

People debate this next benefit, but it should be a point that is at least brought to the surface. Some people believe morning exercise has the capability to burn extra calories because there is no food in your stomach, but there has been no concrete evidence to support this.

While this idea does seem to have some merit, you want to remember that you don’t want to burn up protein as well, because protein is what muscle is primarily made of.

Burning protein is simply like losing muscle from your skeletal structure. Therefore, it becomes essential that you are careful when starting an exercise program in the morning, as you want to gauge how well your body will react.

Less mental fatigue Bangor University in the United Kingdom recently did a study in which it found that people with high-stress jobs should consider exercise in the morning rather than at night after work.

The reason underlying these findings is that physiologists have determined that

a stressful day at work can leave one feeling an overriding sense of mental fatigue, which leads to lesser amounts of exercise in terms of both time and intensity.

If you are regularly tired after a long day at work, think about exercising in the morning so you can get in bed and get the recovery sleep that you need at night.

If you are looking for a quick morning pick-me-up, search no further than your local streets and sidewalks.

These provide the perfect setting to not only get in your workout but also give you the energy that you need to make it through a long, tough day. While it is important that you do not use 100 percent intensity while exercising in the morning, there are just too many benefits that morning exercise can provide for you not to use it to your advantage.

Cherish your

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Personal trainers give you one-on-one help, and they’re surprisingly affordable If you are one of the millions of Americans who want to gain muscle while losing some of that excess fat, you no doubt are looking for the simplest, most effective way to get the job done.

Many people think that employing a personal trainer is too expensive or that they aren’t necessary in the

general scope of a healthier lifestyle. But it’s actually a common myth that personal trainers are overpriced.

The main reason you want to seek out a personal trainer is because they are very good at not only showing you how to do exercises correctly, but they can also help you with any type of dietary needs that you have

to be concerned with if you are to lose weight.

Fred Klinge, chairman of the Health and Registry Board at the American College of Sports Medicine, said in an interview with WebMD, “It’s not just about weight lifting and cardio

• See Trainer, G7

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Sunday, June 30, 2013

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Little things can help burn fat When trying to lose weight, the main goal of any exercise program should be to increase your metabolism enough to where it is burning more calories than you are consuming.

Not only is your metabolism involved in this procedure, but the type of food you eat is just as important.

Your metabolism can burn the calories very quickly, but if you are taking in 5,000 calories per day, it’s

not going to make a difference.

What if you’re running short on time, though?

There are many simple ways to burn fat quickly and efficiently that don’t take a lot of time and effort.

It is important to remember that your sole purpose in trying to burn fat is to get your metabolism to a point where it is burning large amounts of calories even when you are sitting or

sleeping.

Dr. James Pendergraft, M.D., founder of the Orlando Women’s Clinic, defines what a good metabolic rate can do for your body.

“It depends upon the activities that you engage in, and some activities can really make our metabolism rates to increase and thereby burn fat in our body faster.”

It’s important to note that he is not referring strictly to exercise but other, simpler

The advantages

Medical reasons

forms of daily activity that in order to help your body can help us in the weight temperature to stay at norand fat loss process. mal levels.

Here are a few of them: When your metabolism is up to speed and is working Drink water diligently to help you burn Drinking plenty of water is calories, your body will natthe first step toward burn- urally stay warm. Keeping ing off fat quickly and effi- the levels of water in your ciently. It is very important body high enough to achieve that you have enough wa- this state is very important ter in your body at all times in the weight loss process. due to the fact that a lack of Eat protein water can ultimately cause your body to store more fat Having ample amounts of

protein in your diet is also another good habit to get into and does not involve much physical exertion.

Dr. Pendergraft points out that “protein can help in increasing the metabolism rate in human beings two to three times more than that of carbohydrates.”

Foods that are commonplace in today’s world are usually saturated with

• See Burn fat, G8

Trainer

• Continued from G6

cardio work anymore. It’s more about assistance in developing a healthy and fit lifestyle.”

This type of advice is usually only available from a personal trainer, so enlisting their services is generally a good idea if you are looking to slim down.

Building muscle Professionals who oversee your training habits can also be very beneficial if you are trying to gain lean muscle mass.

Lean muscle helps to burn the most amount of calories while making you look and feel more fit. In order to understand each exercise that you are doing and what muscle it is helping, it is important that you can understand what the personal trainer is telling you.

If they are speaking in medical jargon that you don’t understand, don’t be afraid to ask them to put what they’re saying in simpler terms.

W hy s h o u l d p e o p l e pay for personal trainers, though, when they can simply learn from their friends who have been going to the gym for years?

The answer is that it can save time and reduce injuries. Instead of spending your time trying to figure out how to safely use complicated, high-tech equipment, you can simply follow the trainer’s instructions. This helps you make the most of your limited workout time and can keep you from injuring yourself from a simple lack of knowledge.

It might not be the best idea, either, to watch the person in the corner doing the bench press. Many people learn exercises by watching other people in the gym doing them, but how do you know they’re doing the exercise correctly? Without an expert’s advice, you won’t know whether you’re mimicking someone who doesn’t have a clue how to do the exercise most effectively.

Whether packing on extra little bit of belly fat pertise can go a long way ample amounts of muscle that you have, a personal towards ensuring your If you are someone who or trying to get rid of that trainer’s education and ex- health and safety. has suffered a medical setback, such as a heart attack or stroke, you are a prime CRUISE ON IN TO CHECK OUT OUR candidate to enlist the services of a personal trainer.

COMPLETE LINE OF DESIGNER SUNGLASSES! These professionals are able to accurately assess Our Designer your current level of health and determine what the Frames Include: best course of action will be to get you feeling better.

It can definitely be a challenge to step back into a gym when you have just experienced a hardship that is extremely nerveracking. For this reason, you want to make sure that you are not overdoing your exercise, and a licensed trainer will easily be able to make that assessment.

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Body & More

Here’s a fresh idea Look to locally grown organic produce for health and flavor

A great trend is happening in local farms all over the United States. More and more people are becoming preoccupied with the notion that eating organic foods is better for them.

Now there is clear evidence that eating organic produce is better for you than produce that is farmed using chemical pesticides and other insecticides that significantly reduce the amount of nutrients that

can be derived from the emies, many of which are produce. now endangered due to ingested toxins and loss of Harsh effects food.”

We, as human beings, are A recent study conducted by Princeton University ingesting the same food as concluded that “pesticides these animals. If they are used in growing common harming the natural wildlife crops such as fruit, corn, that severely, what are they cotton, soybeans, and to- doing to us?

The Food Quality Protecbacco have been found to have high toxicity to birds, tion Act, which was drafted mammals, and fish. Pesti- in 1996, states that most of cide use kills not only pests, • See Organic, G9 but also their natural en-

Sunday, June 30, 2013

Burn fat

• Continued from G7

carbohydrates, and we always get plenty of those, but it is actually the protein in our food that ultimately helps us lose weight quickly and efficiently.

Get enough sleep You want to make sure that you are getting good amounts of sleep at night in order to give your metabolism the break that it needs from working all day.

According to Dr. Pendergraft, “like every human

being, the metabolism process in our body also needs some rest. So it is advisable that you do take in good sleep at regular intervals so as to maintain the metabolism rates in our body.”

Your body is able to burn a lot of calories when it is in a resting state, so you don’t want to deprive it of its capabilities to function sufficiently.

lar weight loss suggestions of eating a healthy diet and making sure to get plenty of exercise, but it is also very important to listen to your body.

When your body is telling you that it is tired, you should rest. If you feel a burst of energy throughout the day, go outside for a jog, as your metabolism is just begging to be used.

Watch your diet Following these steps In addition to the above will help you to not only suggestions, you also will lose weight but also live a want to include the regu- healthier life.

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The Sentinel • G9

Get help from the pros

Tried everything to lose weight?

Professional help could be the answer

Sunday, June 30, 2013

Much of the popular media in America suggests that people with less than 5 percent body fat are the only ones we should consider beautiful.

With all of these images bombarding us on a daily basis, it can be extremely difficult to know what are safe and effective ways to lose weight. Once you’ve tried different diets and ex-

Organic

• Continued from G8

the chemicals that are used in pesticides, herbicides, and insecticides “present unacceptably high health risks, particularly to infants and children.”

The fact of the matter is that no longer is it just relegated to the fruits and vegetables that are grown in America’s Heartland.

Chemicals also affect the meat and dairy products that we consume because more farmers are feeding their cattle steroids and growth hormone, something that is believed to be safe — but also controversial.

Consuming foods and

ercises without getting good long-term results, it can be incredibly frustrating.

That’s when professional help is most needed.

A professional weight loss expert can step in and help you realize what in your lifestyle needs changing.

This is where the problem becomes extremely difficult.

When you talk about

changing someone’s daily schedule or routine, it becomes a very tenuous situation that usually ends in the original behavior being reverted to with the correct weight loss techniques being pushed aside.

Only a professional can set you up with a program that is tailored directly to you and your personal dietary needs. They can take your

personal schedule into account as well as your nutritional necessities when they put together a plan of action to help you lose weight.

beverages that come directly from animals that are raised without the use of these hormones is thought to be safer to the overall health and well-being of the population. There are questions about whether the steroids and hormones can be harmful to humans once ingested, and while the debate over hormones is far from settled, organic meats can eliminate worries about it.

A recent consumer survey completed by students and researchers at Cornell University found that “organically grown apples were less tart at harvest and sweeter after six months of storage than conventional apples.”

This fact only accentuates the fact that there can be benefits to taste as well as health when you buy organically grown produce.

Another startling fact to note is what diseases you could prevent yourself from getting if you were to eat only organic foods. A battery of tests by the U.S. Department of Agriculture has found that pesticides have led to cancer, obesity, birth defects, and Alzheimer’s

Disease. When you consider the amount of produce that is eaten in one year, chances are that most Americans have already ingested trace amounts of dangerous pesticides.

What do we know definitively about the advantages of a diet rich in organic produce? The University of California-Davis recently found that organic tomatoes that are grown in fields without the use of chemical fertilizers have “excessive formation of antioxidants such as quercetin (79% higher) and kaempferol (97% higher)” than tomatoes grown using chemicals and insecticides.

Consider organic Organic produce allows consumers to enjoy all of the natural vitamins, minerals, and other natural benefits that pesticide-free farming can bring about.

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Look locally As the United States grows ever more health conscious, it is clear that something needs to be done about the non-organic produce being grown in the United States. There are many advantages to eating organic produce that is grown by local farms.

What people need to concern themselves with is having a better knowledge of what they are ingesting because it could eventually be a life-or-death situation.

There are too many diseases that can be recognized from ingesting non-organic produce for everyone not to stand up and take notice.

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Gastric bypass or LapBand procedures are normally reserved for those people who are significantly overweight and are looking to lose 50 or more pounds.

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Other choices

When you choose nonsurgical, professional help, there are numerous choices that you have available to you.

The Lehigh Valley Health Network lists the following

• See Weightloss, G10

In order to protect from the possible dangerous effects of hormones, steroids and pesticides, it is important that everyone stays informed about what their local farmer is using to grow their crops.

The situation becomes difficult when you talk about getting the vitamins and nutrients that your body needs by not eating fruits and vegetables regularly.

If you can, try to find a local farm in your area that grows everything organically, so you can recognize the health benefits of organic food while not concerning yourself with harmful carcinogens.

Body & More

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Sunday, June 30, 2013

Weight loss • Continued from G9

procedures to help determine what is the best course of action for you to take to maximize your weight loss: “metabolic rate testing, body composition measurement, fitness assessment, individualized exercise program, nutrition planning, individual and/or group behavior sessions, and longterm weight management and relapse prevention programs.” All of these tools are available by seeking the professional advice of a weight loss manager.

What to look for When evaluating what plan works the best for you, always take into account the cost of the program, whether it is safe for you, and what your expectations will be when starting the program.

The cost of professional help is usually the sticking point for many people because they not only need to pay for professional assistance, but they also need to dedicate money to the cost of food. However, the assistance that you receive cannot have a monetary value placed on it because it is ultimately the most valuable resource that you can have at your disposal.

Safety of the program and your individual expectations are also important. The

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end result that you believe would be optimum can be sometimes be far-fetched, so you don’t want to get your hopes too high only to be let down when you realize that you expected too much from the program.

Professionals can only do so much, as it is mainly up to the patient themselves to make the necessary changes in their personal life so they can recognize a greater amount of lost weight.

People should also be aware of how physically prepared they are for the program they are entering.

Always consult with your doctor before beginning any type of weight loss program, as you may not be in an optimum condition to have all of your problems solved.

Professional weight loss programs, whether they involve surgical procedures or not, are great ways to help you get back to a healthy way of living. Make sure that you understand exactly what is expected of you so that your results can be fully recognized.

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Sunday, June 30, 2013

The Sentinel • G11

G12 • The Sentinel

Sunday, June 30, 2013

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