Transylvania Times Health Feature

THE TRANSYLVANIA TIMES • January 24, 2013

Eating Healthy

Forget You Not

Tips for eating healthy in the new year

Easy ways to improve memory

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Transylvania Regional Hospital Named national top performer two years running

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Hope For Living With A Chronic Health Condition

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chronic health condition, such as diabetes, fibromyalgia or arthritis can sometimes lead to depression and frustration.

A six-week course at Silvermont Opportunity Center in Brevard beginning in March will help those suffering from one or more chronic health conditions to learn how to manage pain and fatigue, increase fitness and self-confidence, and lessen the impacts of depression and frustration.

The course, called Living Healthy with a Chronic Health Condition, is open to not only those with a chronic health condition, which is any kind of ongoing health issue. The class is also available to the loved ones or caregivers of those with a chronic condition.

Alice Taylor is the Silvermont Opportunity Center director. Taylor suffers from chronic health conditions and plans to attend the course.

“I’m tired of feeling bad and complaining,” she said.

Taylor is “proud of her independence,” but chronic health problems are a reminder of one’s “mortality” and to learn “what you can and can’t do,” she said.

According to the National Council of Aging, 91 percent of older adults have at least one chronic condition, and 73 percent have at least two.

Four chronic conditions — heart disease, cancer, stroke and diabetes — cause almost two thirds of all

The Opportunity Center is located at Silvermonth Mansion in Brevard.

Alice Taylor looks forward to the new six-week course on managing chronic health conditions. deaths each year, according to the Council.

The impact of chronic health conditions also has a significant financial impact.

Chronic disease makes up 75 percent of the money the country spends on health care, while 1 percent of health dollars are spent on public efforts to improve overall health, according to the National Governor’s Association.

In 2011, the cost of chronic disease was roughly $2.8 trillion, which is an average of $9,216 per person.

Rebecca Chaplin, the aging program specialist with Land of Sky Regional Council, oversees the Living Healthy with a Chronic Health Condition course.

“The good news is that we can learn to manage chronic conditions,” she said. “ While they may not go away, people living with chronic conditions can practice self-management to help support optimal health and quality of life.

In doing so we can also reduce health care expenses.”

The following are some of the subjects that will be covered during the Silvermont course. They are based on five years of research done by Stanford University. The sub-

jects include how to: • manage pain, fatigue, depression and frustration; • improve and maintain health with appropriate exercise; • use medications wisely; • communicate effectively with family and professionals; • eat for health; • set goals that are doable; • solve everyday problems; • evaluate new treatments; • relax and manage stress; and • work in partnership with your health care team.

Silvermont Opportunity Center also has several other programs related to health, including exercise and yoga.

The Living Healthy with a Chronic Health Condition course will meet from 4:30 p.m. until 7 p.m. for six consecutive Tuesdays beginning March 12. To register, call Taylor at 884-3166.

Local Restaurateurs Offer A Recipe For Healthy Living

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Chef Mike Nemeth from the Jordan Street Cafe handles a large loaf of fresh bread.

Despite the popularity of his bread among customers, Nemeth says its something you definitely have to eat in moderation.

aking the time to eat right and live a healthy lifestyle is challenging for anyone with a demanding work schedule and busy personal life. Nowhere is this truer than in the restaurant industry, where long hours, high stress and easy access to food can be a recipe for poor health.

Brevard’s restaurants are full of food-service professionals who have spent years learning to take care of themselves under adverse circumstances. With decades of experience, many of them have gathered a few hardearned pearls of wisdom about staying healthy in a stressful, demanding world.

Mike Young, owner of Falls Landing, has been in the restaurant industry for 30 years. For him, the secret to staying fit is pretty simple: stay active, and be disciplined.

Young said his biggest temptation is easy access to french fries, which can be hard to resist. However, for better or worse, he loses his appetite when he’s stressed, so the hectic restaurant environment in some ways helps him keep the weight off.

Another way he stays trim is by walking to and from work, which is just under a mile each way.

“As silly as that may sound, it adds up over the course of a week.”

His wife, Kim, said that unlike her husband, she’s more inclined to eat in response to stress, which is a problem in their line of work.

“Stress eating is probably what makes most restaurateurs on the unhealthy side,” she said.

“For me, if I can fit in other activities outside of the restaurant, I stay mentally healthy. Then I don’t get bogged down, and don’t do a lot of emotional eating based on stress. That’s the key.”

Staying active outside of work is something that almost all local restaurateurs cite as important. Adam Perkins works at his family’s business, Rocky’s Grill & Soda Shop, and said his job makes it difficult to have good eating habits. It’s easy to snack on soda and potato chips, especially when there’s no time to sit down and eat.

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January 24, 2013 • THE TRANSYLVANIA TIMES

Healthy Eating For The New Year t’s that time again – the New Year when many of us think about what we would like to accomplish. One of the top resolutions has always been to be healthier and in better shape.

Yet, weight loss can be very confusing and frustrating. Fad diets and weight loss products can sometimes help you lose weight quickly, but it is rare that people are able to keep these pounds off in the future.

Adopting healthy eating habits is the safest and most effective way to lose weight, and keep it off.

Cyndi Pittman, RD, a registered dietitian at Blue Ridge Community Health Services offers these general tips to eating healthy: • Drink plenty of calorie-free drinks (water, tea, coffee, diet soda). You may be thirsty, and not hungry.

• Get plenty of fiber. Vegetables, fruits and whole grains are good sources of fiber. Have high fiber cereal or whole wheat bread every day.

• Cut back on sugar. Drink less fruit juice, soda or sweet drinks.

• Avoid eating before you go to bed.

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Have a glass of water or caffeine-free herbal tea.

• Make fruits and vegetables part of each meal.

• Drink water while you cook.

• Divide your plate into four equal parts. Use one part for meat, one part for starch (such as rice, pasta, potatoes or bread) and two parts of non starchy vegetables (salad, green beans, broccoli, cabbage, greens).

• Enjoy fruit for dessert instead of cake, pie or other sweets.

It is very important to pay attention to your body; when you feel like you’ve had enough to eat—stop eating! If you still feel hungry or unsatisfied, wait at least 10 minutes before having more food. Often, the craving will go away. Eat slowly and put your fork down between bites, cut your food one bite at a time.

Keep all food in the kitchen and avoid eating elsewhere like in the car, the bedroom or in front of the television. Finally, remove your plate as soon as you have finished eating, this will help prevent you from eating out of habit when you’re not really hungry.

Many days, we are so busy we don’t make the healthiest choices about what we eat, especially when we are extremely hungry which is why it’s even more important to plan your meals ahead of time.

Remember to eat at least three times per day; skipping meals does not help you lose weight.

Have a happy new year – one when we all can strive to eat healthier.

Cyndi Pittman, RD

Enjoy fruit for dessert instead of cake or other sweets.

Make Your Favorite Recipes Healthier Using nonstick cookware when preparing your favorite meals can reduce reliance on oil or butter, cutting fat and calories from your diet.

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healthy diet plays a significant role in a person’s overall health. Without a healthy diet, men and women are more susceptible to disease and other potentially harmful ailments.

But when many people think of a healthy diet, a lack of flavor is often one of the first things to come to mind. That’s a common misconception, as a diet that’s healthy and full of nutrients can simultaneously be flavorful. In fact, it’s easy to enjoy many of your favorite dishes in a way that makes them much healthier. Oftentimes, a few minor alterations to a recipe is all it takes to turn the dish from high-risk to healthy.

Trim the fat.

No one wants to eat fat, but fat isn’t entirely bad for you. Fat can help your body absorb vitamins A, D, E and K, and replacing fat with something like carbohydrates decreases how much these valuable vita-

mins are absorbed. In addition, dietary fat releases chemicals in the brain that make you feel full, reducing the likelihood that you will overeat.

Those are just a few of the benefits of dietary fat, which is an essential element of a healthy diet. But overconsumption of dietary fat can be dangerous, and many people simply need to trim some fat from their diets. One way to do that is to reduce how much butter, shortening or oil you use when cooking. For some recipes, you may be able to cut suggested portions of such ingredients by half without replacing them; however, for others, especially those for baked goods, these items may have to be replaced. In the case of the latter, find a suggested alternative to high-fat items, and only use half of the high-fat item listed in the original recipe. Chances are you won’t taste the difference, but your body will be better for it.

Substitute healthier fare.

Substituting items is another way to turn a favorite dish into a healthier dish without altering the flavor dramatically, if at all. For example, instead of cooking with enriched pasta, purchase whole-wheat or wholegrain pastas, which are higher in fiber and lower in calories. If a recipe calls for using milk, choose fat-free milk instead of whole milk. Doing so reduces your fat intake by nearly 8 grams per cup.

Recipes can even be made healthier by simply cutting back on the main dish and adding more vegetables. Instead of using the recommended amount of meat or chicken, scale back and make up for it with additional vegetables, which reduces your caloric and fat intake while adding more vitamins and minerals to your diet.

Change your methods.

than others. Frying foods or cooking with fat, oil or salt is not the healthiest way to prepare a meal. Some of your favorite dishes that call for frying or cooking in oil can be just as flavorful if you opt for healthier methods like braising, broiling, grilling, or steaming. When recipes call for basting foods in oil or drippings, forgo these unhealthy options and baste foods in vegetable juice or fat-free broth instead.

What you use to cook can also be healthy or unhealthy. Nonstick cookware won’t require you to use oil or butter to keep foods from sticking to the pan. This reduces the amount of fat and calories you will consume, and you likely won’t notice a difference with regards to flavor.

Men and women who enjoy food and cooking their own meals can take several steps to make those meals healthier without sacrificing flavor.

Certain cooking techniques are healthier

Can Diet Soda Cause Weight Gain?

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Diet soda may seem healthier than sugary drinks, but it may cause weight gain and contribute to obesity.

or decades, people have turned to diet soft drinks as a healthier alternative to regular soft drinks. However, consuming diet soda on a regular basis may have some serious health ramifications, including weight gain.

It may seem counterintuitive to suggest that diet sodas may be causing people to gain weight, particularly because these sodas are commonly consumed by people who are trying to lose weight. However, artificial sweeteners found in some diet sodas may increase a person’s risk of obesity. It’s not entirely what you are eating that can cause weight gain but what the body thinks it is eating (or drinking) that plays a role.

There are two factors at play with regard to the artificial sweetener conundrum. First, The University of Texas Health Science Center in San Antonio has researched the potential link between obesity and artificial sweeteners. Researchers have found that something in the chemical structure of these sweeteners alters the way the brain processes the neurotransmitter serotonin.

In addition to helping with sleep, mood and

other functions in the body, serotonin helps tell the body when it is full. When natural foods and sugars are consumed, serotonin signals to the brain to turn off your body’s appetite. However, artificial sweeteners may prolong the release of serotonin, and your appetite remains in full force long after it should have abated.

Another component of artificial sweeteners, particularly aspartame, is that these chemicals can trick the body into thinking it has, in fact, consumed sugar. That triggers the pancreas to produce the insulin needed to regulate blood-glucose levels. It also causes the body to store the glucose as fat.

This can lead to low blood sugar, which may cause you to eat a sugary treat in response. Having diet soda or eating a sugarless item once in a while won’t create any long-term effects. But repeatedly relying on artificial sweeteners could affect appetite and change blood sugar levels for good.

These aren’t the only consequences to diet soda and other beverages. Drinking diet soda regularly may affect cardiovascular health. According to the American Heart

Association, research presented at the American Stroke Association’s International Stroke Conference found people who drink diet soda every day have a 61 percent higher risk of vascular events than those who reported no soda consumption.

Regular soda isn’t a better alternative. It can contribute to weight gain and cardiovascular issues as well as an increased risk for diabetes. A 2011 review published in the journal Circulation stated that a positive association has been shown between sugar-sweetened soft drink consumption and weight gain in both children and adults.

Nutritionists and doctors have advised that instead of adding artificial sweeteners to water and other beverages, flavor them with lemon or lime juice. Instead of drinking diet soda, opt for unsweetened tea or plain water.

Although diet soda may seem a likely option to help curb calories and prevent weight gain, such beverages may actually be having an adverse effect on a person’s weight.

Stock Your Pantry With These Food Staples

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hen hunger pangs arrive and you head to the kitchen to prepare a meal or a snack, it helps to have healthy foods on hand so that you can fill up without filling out your clothes.

Sugary or fattening foods may be popular snacks, but consuming too many of these items can cause health implications, including weight gain, that could last for years. Although health experts tout certain “super foods” that are essential for the body, there are run-of-the-mill foods that are far less glamorous but pack their own healthy punch and are much more readily available.

When making your next shopping list, be sure to add these items.

Rice: Starchy rice is a versatile food that can accompany many meals. Whether served as a side dish or on its own or with some broth in a soup, rice can help satisfy hunger and keep the stomach feeling full.

Low-fat yogurt: Yogurt can be enjoyed as a snack any time of the day. Rich in calcium and healthy probiotics, yogurt can even replace certain ingredients in recipes, including creams and sour cream. As a

dessert, yogurt is a better option than more fattening puddings or ice cream. Thicker varieties of yogurt can help you feel fuller, longer.

Unsalted nuts: An excellent protein-rich snack, nuts can be the go-to food when you need a nutritional pick-me-up. Although they tend to be high in fat, much of the fat content is unsaturated fat that is rich in omega acids necessary for cardiovascular and neurological health. Nuts can be sprinkled on salads or served with cheeses to make meals more satisfying.

Canned or dried fruits: Fruits that are packed in natural fruit juices are just as healthy as fresh produce. However, they can be stored for longer periods of time without spoiling. Many people do not consume the recommended servings of fruit, and having canned or individually packaged fruit cups available makes it easy to include fruit in your diet. Fruits are full of required vitamins and are a natural fiber source to keep digestion in check. Dried fruits can be added to nuts to make a healthy trail mix. Raisins, for example, are

a great source of iron, which helps the blood transport oxygen.

Beans and legumes: These foods are high in protein as well as fiber, generally in a low-calorie package. Beans and legumes can replace meats as a protein source in many meals when the goal is to reduce caloric and fat intake. Beans can be used to thicken sauces or make foods more hearty, helping to stretch them further.

Vegetables: Whether fresh or frozen, vegetables are a must-have staple.

Vegetables are ripe with vitamins and minerals, and pack a lot of punch with very low calories and fat. People need not worry about filling up on vegetables, and they’re one of the snacks that can be eaten in abundance without worry of racking up a lot of calories. Aim to have half of your plate filled with vegetables at every meal, which will keep you full.

Lean protein sources: Fish, poultry and lean cuts of meat are often the basis for meals. They can be kept and enjoyed in moderation. Rich cuts of pork and beef may be flavorful but are high in saturated fats.

Lemons or lemon juice: Rather than seasoning foods with salt and butter, lemon juice is a tasty flavoring that lends itself well to many types of foods. Lemons and limes contain limonene, furocoumarins and vitamin C, all of which help reduce your risk of cancer.

Cranberry juice: In addition to being an antioxidant, 100 percent cranberry juice helps fight bladder infections by preventing harmful bacteria from growing. The juice can be consumed on its own or diluted to add a splash of flavor to water.

Figs: Many people underestimate the nutritional value of figs. Figs can be eaten fresh off of the tree. Think about adding mashed figs to batters for healthier breads or even desserts. A good source of potassium and fiber, figs also contain vitamin B6, which produces mood-boosting serotonin, lowering cholesterol and preventing water retention.

There are many healthy and versatile foods that can be stored in the pantry without spoiling. They make for quick snacks and help keep you feeling fuller, longer.

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THE TRANSYLVANIA TIMES • January 24, 2013

Recipe For Healthy Living (Continued from page 1) Consequently, Perkins tries hard to stay active when he’s not at work. “I do CrossFit here in town, and I go on hikes, get out in the woods. I try to get outside as much as possible,” he said.

His mother, Dee Dee, said that in addition to exercise, the key for her is “balance.” The daughter of a restaurant owner, she’s been around the industry her entire life. She admits to having a sweet tooth, so the soda shop, which also sells ice cream and sweets, is particularly challenging.

“It’s okay to splurge and treat yourself,” she said, “but you have to know what your limits are. You don’t want to drink three CocaCola’s a day. It really does have to come as rewards instead of daily indulgences.”

John Strauss, of Hob Nob, said that as a chef, one of his greatest challenges is extremely long work hours, which can make it hard to take care of himself.

“It’s tricky being a chef,” he said. “It’s definitely not the healthiest lifestyle. In the summertime, I’m pushing 80-hour weeks. Health is definitely declining at that point.”

Strauss said he’s active all day, because he’s on his feet, moving throughout the kitchen and the restaurant.

But eating well is problematic, in part because he tastes food throughout the day.

“It’s impossible to be a chef and have three meals a day,” he said. “You would think it would be the complete opposite, but you lose your appetite when you cook for so many people all

Chef John Strauss plates one of Hob Nob's signature dishes, a sauteed scallop appetizer.

Even though he's around food all day, Strauss says the hectic schedule and long hours of restaurant work can make it difficult to eat regular meals.

day. Your body thinks you’ve been eating, because you’ve been tasting all day.”

Consequently, Strauss said he eats a lot of soup, which is quick and convenient. And he drinks a lot of water and takes vitamins that helps boost his energy.

“A lot of people drink caffeine or take caffeine pills,” he said. “The supplements are a little more healthy. Without supplements, it would be difficult.”

Mike Nemeth, the chef and owner of Jordan Street Café, said his main advice for people struggling with weight is to cut back on the carbs and not drink too much beer. Bread can be a particular challenge in the restaurant business, because it’s almost always available and it’s quick and easy.

“I don’t eat a lot of it,” he said, noting that when you eat biscuits at breakfast, a sandwich at lunch, and something like pizza for dinner, there’s a good chance you’re going to gain weight. “You can’t eat bread for breakfast, bread for lunch and bread for dinner,” he said.

Nemeth leads a very healthy lifestyle in general.

He rides his bike to work, and he exercises frequently, with an emphasis on cardiovascular work: running, cycling or working out on an elliptical machine.

He also watches his diet closely, avoiding carbs and oils, trying to eat fruits, nuts, vegetables and lean proteins like fish. He’s an advocate of quinoa, a grain-like crop that is grown for it’s edible seeds. And

these days he’s been eating a lot of Brussels sprouts, which he says are a great source of vitamins.

Nemeth, who is 50, said he’s always been fairly active and conscientious about his health, but there have definitely been times in his 30-year career when he worked too many hours and didn’t take care of himself. Over the past few years, however, he’s made his health a priority, and it’s definitely paying off. He recently went on a 16-mile mountain bike ride over Buckwheat Knob with riders who were less than half his age, and had a great time.

“If you can do that, at my age, that’s pretty good,” he said.

TRH was again again named one of the nation’s nation’s Top Top Performers Perfformers on core core quality measures measures by

by The Joint Joint Commission,, the th leading onlyy hospital accreditor accreditor of healthcar healthcaree organizations in America. TRH is the onl in W estern est Nor th Carolina—and Carolina—and only only one of 244 hospitals across across the entire entire United States— Western North to achieve achieve the prestigious prestigious Top Top p Performer Peerfformer status two two years years in a row. row. The hospital earned the national recognition recognition for for both bo oth pneumonia care car and surgical care.

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260 Hospital Drive 1 Brevard,, NC N 28712 (828) 884-9111 1 www w.trhospital.org .trhospi

828-877-6169 College Station Plaza Brevard, NC

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January 24, 2013 • THE TRANSYLVANIA TIMES

Fitness Centers And Classes In Transylvania County Transylvania County features a variety of different fitness options for residents . The following is a list of classes and fitness centers available in the community: Fitness Factory The 6,000 square foot facility on South Broad Street offers free weights, 24 cardio-specific training machines, a circuit series, yoga classes and personal training.

The facility is open six days per week, but members can access the facility 24 hours per day seven days per week.

The gym is currently offering a 99-day membership for $99 with other options available. Find them online by visiting www.thefitnessfactory.biz or by calling 883-9832.

Brevard Rock Gym The local climbing gym, “where ‘can’t’ is a cuss word,” offers fun and exciting exercise options for experienced and inexperienced rock climbers.

The indoor climbing facility features everything from steeply overhanging walls to gradual climbs that are perfect for beginners.

The gym’s goal is to provide people with an opportunity to gain self-confidence, personal strength and have fun, their website states.

“The reality is that dabbling in rock climbing or diving in, we at Brevard Rock Gym know that climbing can teach you many things about yourself and has many health benefits,” owner Jeremy Owens said. “We are also aware that some people just want to try something new and have fun.

Whatever your goal is, with rock climbing we at BRG provide a variety of services to help you meet that goal. From rock climbing birthday parties to an afternoon of outdoor guided rock climbing with the family, summer rock climbing camp to your first outdoor multi-pitch climbing trip, learning to climb for exercise to joining a climbing team, we have lots of opportunities to help meet your goals.”

The gym, located on South Broad Street across from the library, is open Tuesday through Friday from 4 p.m. to 9 pm. and opened Saturdays from 12 p.m. to 8 p.m.

For more information, visit them online at www.brevardrockgym.com or call 884-7625.

Zumba Classes Hosted Mondays at 6:30 p.m. and Wednesdays at 5:40 p.m., Zumba classes through Nevaeh Salon are a fun way to get in a workout, according to frequent participant Chelsea Chandler.

The workouts are based on dance routines set to music. The classes are led each week by Melissa McCall in the salon.

“It’s all about having fun,” Chandler said. “It’s a lot of fun because it’s easy to follow.”

Cost is $7 per class but discounts are offered for multiple purchases.

Nevaeh Salon is located on North Broad Street in Brevard. For more information, contact the salon by calling 862-3221 Cross Fit When it comes to working out, Cross Fit offers a unique approach sure to leave participants feeling thoroughly exhausted.

To get started, owner and trainer John Clark, who is a medical doctor, recommends visiting the website at www.crossfitbrevard.com to download literature on CrossFit and overall fitness. If visitors to the site are intrigued with what they see, Clark recommends they read and sign a release form before giving him a call to discuss scheduling a complimentary workout to fully understand what CrossFit is all about.

CrossFit Brevard is the only physician-run, functional fitness gym in our area, according to Clark.

“Our passion is to bring the excitement of functional and dynamic exercise and lifestyle to ourselves and others by developing a core group of participants of all ages and

Residents take advantage of the flexible hours for exercising at the Fitness Factory. walks of life who share our interest in excellent fitness,” he said. “Our programming is scalable to every age and ability so you have no reason not begin your life-changing journey today.”

For more information, call Clark at 553-7860 or visit the website at www.crossfitbrevard.com.

“Like this place, the practice of yoga invites us to return to the natural rhythms of nature, and to our inherent creativity,” their website says.

For more information on the schedule of classes and to learn more about the types of classes offered at Brevard Yoga, visit www.brevardyoga.com.

Brevard Health and Racquet Club Located on Country Club Road in Brevard, the Brevard Health and Racquet Club offers two equipment rooms, Keiser weight machines, an indoor and outdoor pool with regularly scheduled aqua classes held indoors and a free weight area.

The facility also offers a wide-range of cardio equipment, including treadmills, ellipticals, and both reclining and recumbent bikes.

Members to the club can use the group fitness room where instructors lead participants on more than 33 different fitness classes each week.

The classes are open to all levels and contain everything from yoga to weightlifting to mixed martial arts.

To round out the options at the indoor facility, the club offers a circuit training facility, racquetball courts and basketball courts.

Access to the club is available through a membership, but day passes are available. Special use passes are also available for group fitness and aqua classes.

For more information, contact the club by calling 8833005 or visiting their website at www.brevardhealthandrac quet-club.com.

Deerwoode Fitness The 10,000 square foot exercise facility offers 315 different exercises through their low-impact circuit training exercises. Currently, they offer more than 50 programs.

To begin, owner Bill Mayes assesses fitness before launching into a workout that seeks to work every muscle in the body. The programs feature 50 different exercises over a short period of time that are sure to leave participants exhausted in a good way.

The exercises are built around low-weights with lots of variety, which help to encourage people to remain active as they age, Mayes said.

In addition to the workout facility, Deerwoode Fitness also offers seven miles of hiking trails on the property.

The facility costs $50 per month to become a member.

They are open 6 a.m. to 9 p.m. seven days per week.

Deerwoode Fitness — 884-2597

Brevard Yoga According to their website, Brevard Yoga seeks to bring the timeless tradition and practice of yoga to people from all walks of life.

“Yoga is for fitness, for health, for healing, for revelation, for transformation,” the site states. “The practice of yoga helps balance mind, body, and spirit by encouraging us to pay attention to the natural wisdom inherent in our own being. And like the ancient tea ceremony, we are free to leave our troubles at the door.”

The Brevard Yoga facility – based in the French Broad Place building – is staffed by dedicated and skillful teachers who seek to serve “the young and the old, the new student and the sage, and to provide the warmth and the embrace of this tradition, in the community of Brevard, a place of uncommon natural beauty.”

Curves Fitness Studio Across the country, the Curves workout program has helped millions of women get healthier by using their unique, 30-minute fitness workout.

According to their website, in just 30 minutes, participants work every major muscle group and burn up to 500 calories through a proven program of strength training, cardio, and stretching.

“We’ve always known that the best solution for weight loss requires a complete approach,” the site says. “You need exercise to boost your metabolism, a diet that starves fat and feeds muscle, and the encouragement and support necessary to stay on track.”

A recently introduced program called Curves Complete merges exercise, diet, and coaching into an all-in-one program.

Curves is located in College Station. For more information, contact them by calling 877-6169.

Parks & Recreation The Transylvania County Parks and Recreation program offers a wide variety of classes including karate, Zumba, yoga and gymnastics.

The Transylvania Activity Center, opened in 1990, is located on a 34-acre park in Brevard and is home to everything from softball to soccer to basketball.

In addition to numerous athletic opportunities, the park has shaded picnic areas and a bird sanctuary. The recreational area also adjoins the Brevard Bike Path, the Brevard Sports Complex, and is located just one mile from the entrance of Pisgah National Forest.

Indoors at the Brevard Sports Complex, participants can join in games of pickle ball, badminton, basketball or volleyball.

Throughout the week, the parks and recreation department offers open gym, which is available to everyone free of charge. Times of availability are published throughout the week on at www.countyrec.org.

Fees for each program vary based on the cost it takes to put each program on, according to Director Rick Pangle.

The facility also offers art classes for both kids and adults.

The building is available to be leased for private parties, special events, and for civic functions on Saturdays 8:30 a.m. to 10:00 p.m. and on Sundays 4 p.m. to 8 p.m.

For more information or to make reservations, please call 884-3156 or visit them online at www.countyrec.org.

Residents take advantage of the extensive fitness equipment available at Brevard Health and Racquet Club.

How To Get Going With Grazing

A healthy bowl of oatmeal and fresh fruit is a good breakfast for men and women adopting grazing as their approach to diet.

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ating healthy is a goal for many people. For some, altering what they eat is all it takes to shed those extra pounds and improve their overall health, while others find changing what they eat isn’t helping them reach their goals.

One option that has its share of supporters and detractors is grazing, which involves eating five or six smaller portions

throughout the day instead of the more widely accepted diet of eating three square meals per day. Those who stand by grazing claim it keeps a person’s metabolism going all day, helping to burn more calories while encouraging men and women to eat smaller portions. Those who question grazing point to studies questioning its efficacy, namely that it does not have the calorieburning effects its supporters suggest. In fact, researchers in the United Kingdom have said eating throughout the day (a standard grazing diet has men and women eating five to six meals per day, with three to four hour intervals between meals) undermines the body’s ability to burn fat.

The debate over grazing does not figure to go away anytime soon, as many people have found it a successful way to lose weight and get healthier while many others have found it ineffective. For those who want to give it a shot, consider the following advice.

Choose healthy foods.

Grazing can only be effective if you choose healthy foods. Snacking on foods like chocolate or potato chips every three to four hours is a recipe for disaster regardless of portion size. When grazing, choose foods that are low in fat and high in nutri-

ents. Avoid sugary foods as well as those that are high in sodium. Foods that are strong sources of protein and complex carbohydrates, including chicken breasts, fish, low-fat dairy products and whole grains, will help you feel full and keep you feeling that way until the next time to eat rolls around.

Don’t skip breakfast.

A healthy breakfast is an essential element of successful grazing. If you skip breakfast, you’re more likely to overeat, which could establish a domino effect of poor eating as the day goes on. A simple breakfast, such as a bowl of cereal with fatfree or low-fat milk or some oatmeal with berries mixed in, is all it takes to start the day off on the right foot.

Stick to a schedule.

When grazing, meals should be eaten every three to four hours. If you stray from that schedule, you could wind up eating larger portions or more meals than you should be consuming. Stick to your schedule and remember the portions are supposed to be smaller, so you should not feel skittish about pulling a snack out at a meeting in the office or if you have company over at your house.

Prepare meals in advance.

A problem many people encounter when they first begin to graze is the lack of availability of smaller-portioned meals and snacks. Large portions and snacks with no nutritional value are the norm, so finding smaller meals and healthy snacks when you’re away from home will be difficult. The best way to counter that problem is to prepare meals in advance and take them with you. Cook enough food for the week over the weekend and store it in easily transportable containers. In addition, bring snacks with you to the office so you aren’t forced to eat unhealthy fare between meals.

Recognize results aren’t immediate.

No effective weight loss plan produces results overnight, and grazing is no exception. You will not drop 10 pounds in the first week, but you might notice heightened energy levels throughout the day shortly after you begin to graze, especially if you choose the right foods. Give grazing enough time to get going before judging if it’s the right approach for you.

The topic of grazing is one that continues to inspire debate, but men and women who want to lose weight and keep the weight off should consider grazing as a healthy and potentially effective option.

5

THE TRANSYLVANIA TIMES • January 24, 2013

How To Reduce Your Risk For Alzheimer’s Disease

Staying physically active as you age can prevent or delay the onset of Alzheimer’s disease.

One byproduct of researchers’ efforts is the discovery that it may be possible to prevent or delay the symptoms of Alzheimer’s disease through the implementation of a combination of healthy lifestyle choices. The following are a few healthy habits that may help men and women reduce their risk for Alzheimer’s.

Exercise regularly.

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lzheimer’s disease affects millions of people across the globe. In the United States alone, the Alzheimer’s Association estimates one in eight older men and women has the disease, which is the sixth-leading cause of death in the country.

Research into the disease is ongoing, and it’s already yielded valuable information that may help reduce the prevalence of this devastating disease in the years to come.

A study conducted by Scottish researchers and published in the journal Neurology in 2012 touted exercise as the most effective way for adults to protect their brains from Alzheimer’s disease. Researchers examined roughly 700 70-year-old participants, all of whom were born in 1936, who were asked to report their levels of physical activity.

Each participant then received an MRI at age 73. Those tests revealed that the participants who were more physically active showed less brain shrinkage and fewer white matter lesions, both of which are indicators of Alzheimer’s disease. In addition, the Alzheimer’s Research & Prevention Foundation reports that physical exercise reduces a person’s risk of developing Alzheimer’s by 50 percent and can even slow further deterioration in those who have already begun to develop the cognitive problems associated with Alzheimer’s.

Researchers continue to study the relationship between physical activity and the development of Alzheimer’s diseases, but the evidence is mounting that

regular exercise, regardless of a person’s age, is a great way to reduce risk for Alzheimer’s.

Eat healthy.

What you put into your body may also reduce your risk for Alzheimer’s disease.

The brain operates at its best when it is fueled with a healthy diet that includes fresh fruit and vegetables, healthy fats and lean protein. A heart-healthy diet is also brain-healthy, and researchers have found a potential link between heart disease and Alzheimer’s disease.

Researcher Larry Sparks of the Sun Health Research Institute in Arizona and formerly of the Kentucky medical examiner’s office studied brain tissues with a goal of finding early signs of Alzheimer’s disease. He discovered that those who had the telltale plaques of Alzheimer’s disease also had heart disease, suggesting heart disease may be a forerunner of brain diseases like Alzheimer’s.

The Alzheimer’s Association feels this link between the two will only grow stronger in the years to come, suggesting that a heart-healthy diet that reduces a person’s risk of heart disease may also reduce the risk for Alzheimer’s down the road.

More information on a heart-healthy diet is available at www.heart.org.

Stimulate yourself mentally.

Mental stimulation can help the brain stay sharp, and men and women who

find ways to stay mentally stimulated can reduce their risk of developing Alzheimer’s. Embrace activities that require communication and interaction with others, and find time for additional tasks that can stimulate your brain.

These may include studying a foreign language, reading, trying your hand at mentally stimulating puzzles such as crosswords or Sudoku, and other activities that emphasize organization. Such activities are essentially workouts for your brain that can help it stay sharp as you age.

Remain socially active.

Staying socially active into older adulthood is important for a variety of reasons, not the least of which is that research has indicated the brain functions better when men and women are not isolated from others. Memory and cognition are stronger when people remain socially active and engaged in their society, so retirees should look for ways to revive their social lives as a means to protecting their brains from the onset of Alzheimer’s or dementia.

Alzheimer’s disease remains an enigma in many ways. But ongoing research continues to show that men and women can take measures to actively prevent or delay the onset of Alzheimer’s disease and improve their quality of life as a result.

Transylvania Regional Hospital Named National Top Performer Two Years Running

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or two years in a row, Transylvania Regional Hospital has been named one of the nation’s top performers on key quality measures by The Joint Commission, the leading accreditor of healthcare organizations in America.

“This is wonderful validation of the work we are doing,” said Ronald A. Paulus, M.D., president and CEO of Mission Health. “I congratulate all of our caregivers at Transylvania Regional Hospital for their part in achieving this recognition.”

Transylvania Regional Hospital is a member hospital of Mission Health, and is the only hospital west of Asheville in North Carolina—and only one of 18 hospitals in the state—to achieve the prestigious Top Performer status by The Joint Commission.

Transylvania Regional Hospital earned national recognition for both pneumonia care and surgical care.

Transylvania Regional Hospital is one of only 602 U.S. hospitals out of more than 3,400 examined to earn the distinction of top performer on key quality measures for attaining and sustaining excellence in accountability measure performance.

Inclusion on the list is based on accountability measure data reported to The Joint Commission during 2011. This is the second year of the recognition program. TRH is one of only 244 hospitals nationwide to be named a Top Performer two years in a row.

“TRH is committed to providing patient care based on the best evidence, highest skill and safest processes for the benefit of patients in this community,” said Rebecca Carter, Transylvania Regional Hospital’s chief operating officer and vice president of clinical operations. “Meeting these accountability measures is part of our process to assure patients and their families that we consistently meet our goals for providing quality care.”

Transylvania Regional Hospital was recognized by The Joint Commission based on its performance on quality data reported on evidence-based clinical processes that are shown to improve care for patients with certain medical conditions. TRH was among the most diligent hospitals in the nation in following medical protocols for the prevention of surgical infections and the treatment of pneumonia.

To be recognized as a top performer on key quality measures an organization must meet two 95 percent performance thresholds. First the hospital must achieve performance of 95 percent or above on a single, composite score that includes all the accountability measures for which it reports data to The Joint Commission. Second, the

Transylvania Regional Hospital in Brevard. hospital also must meet or exceed a 95 percent performance threshold for every accountability measure for which it reports data, excluding measures with less than 30 eligible cases or patients.

“Today, the public expects transparency in the reporting of performance at the hospitals where they receive care, and The Joint Commission is shining a light on the top performing hospitals such as Transylvania Regional Hospital that have achieved excellence on a number of vital measures of quality of care,” said Mark R. Chassin, M.D., president of The Joint Commission. “Making the Top Performers list is no easy feat. I salute these organizations for their hard work in attaining excellence. By consistently using evidencebased treatments, their patients are getting better hospital care."

Transylvania Regional Hospital has made a concerted effort over many years to deliver the highest quality of care to patients in Transylvania County and surrounding communities.

“We are proud to be named to the list of The Joint Commission’s Top Performers on Key Quality Measures for the second year in a row and to be a national leader in providing quality patient care,” said Bob Bednarek, president and CEO of

Transylvania Regional Hospital.

In addition to being included in The Joint Commission’s “Improving America’s Hospitals” annual report, Transylvania Regional Hospital will be recognized on The Joint Commission’s Quality Check Website www.qualitycheck.org.

About Transylvania Regional Hospital Transylvania Regional Hospital is a nationally ranked Top Performer for Quality

by The Joint Commission, the leading accreditor of healthcare organizations in America. The hospital is a leading provider of quality healthcare services in Transylvania and surrounding counties and is a member of Mission Health. Based in Brevard, N.C., Transylvania Regional Hospital is a not-for-profit hospital founded in 1933 and is the largest employer in Transylvania County.

About Mission Health Mission Health, based in Asheville, N.C., is the state’s sixth-largest health system and the region’s only not-for-profit, independent community hospital system governed and managed exclusively in western North Carolina. In 2012 Mission Health was named one of the nation’s Top 15 Health Systems by Thomson Reuters – the

only health system in North Carolina to receive this recognition.

Mission Health, which traces its roots in the region back to 1885, operates five hospitals, numerous outpatient and surgery centers, and the region’s only dedicated Level II trauma center. Its medical staff consists of more than 1,000 physicians and is certified in over 50 medical specialties and sub-specialties. Mission Health has seven Centers of Excellence: Cancer, Heart, Mission Children’s Hospital, Neurosciences, Orthopedics, Trauma and Women’s Health. Mission Hospital, located in Asheville, is the system’s flagship hospital and is licensed for 730 beds. It is the regional referral center for tertiary and quaternary care and is the busiest surgical hospital in North Carolina. It also includes Mission Children’s Hospital– the region’s only children’s hospital. Other Mission Health member hospitals include Angel Medical Center in Franklin, Blue Ridge Regional Hospital in Spruce Pine, McDowell Hospital in Marion and Transylvania Regional Hospital in Brevard.

With approximately 8,800 employees and 700 volunteers, Mission Health is dedicated to improving the health and wellness of the people of western North Carolina.

Learn more at www.Mission-Health.org.

HEALTH DEPARTMENT

CLINICS

Transylvania County Health Department PH 828.884.3135 98 East Morgan St. Brevard NC 28712

Monday through Friday from 8:30 a.m. until 4:30 p.m., the Transylvania County Department of Public Health offers the following clinics: • Sexually transmitted disease clinic and free HIV testing. Appointments are preferred, but walk-ins may be seen or an appointment will be scheduled. Confidential testing and counseling are also available.

• Free pregnancy testing. No appointment necessary.

• Child wellness physicals. Appointment necessary. Income guideline eligibility/sliding fee scale.

• Hearing screening. Call for appointment; $10 fee.

• Friday, general clinic, 8:30 a.m. until 4:30 p.m. No appointment necessary. Adult and children’s immunizations; sickle cell testing serology ($10 fee); tuberculin skin test ($15 fee); and hypertension screening ($1 fee).

• WIC screening, nutrition education and food supplement program, Monday through Friday. Call 884-3242.

• Cancer screenings and prevention. Appointment necessary. Cancer screening clinics for women 50 and older. It provides free clinical mammograms and pap smears for women over 50 who do not have insurance coverage and meet income guidelines.

• Cancer prevention screening program for women under 50 ($25 fee). It provides pap smears and clinical breast exams to women under 50 years old who are not covered by third-party reimbursement.

For more information, call 884-3135

6

January 24, 2013 • THE TRANSYLVANIA TIMES

Blue Ridge Community Health Services Opens Brevard Office In November, the Brevard Health Center opened, offering medical, dental, nutrition and behavioral health services, as well as pharmaceutical assistance.

Open five days a week, the Brevard Health Center is accepting new patients.

Located at 89 Hospital Drive, the center prior to opening underwent extensive renovations, including installation of state-of-the-art medical exam rooms, dental exam rooms and behavioral health consultation rooms.

The center staff includes two medical providers (a family physician and a nurse practitioner), clinical support personnel, a part-time dietitian and a practice manager.

Dental services are provided by a dentist, hygienist and dental assistant.

A psychiatrist and a counselor will provide behavioral health services to center patients.

Medicare, Medicaid and most major insurances are accepted. For those who are not insured, services are offered on a sliding fee discount, but no one is turned away because of their inability to pay. Medications are offered at a discount to patients through the Blue Ridge Community Health Services (BRCHS) opened its first satellite site in Transylvania County, 340B pharmacy program.

BRCHS is the parent company for Brevard Health Center, which is the organization’s first satellite office. “The need for access to primary care services continues to grow across the area, particularly among the uninsured and underinsured,� said Shannon Dowler, chief medical director at BRCHS. “We have positioned ourselves to be responsive to this critical need with this new site, which allows us to increase access to care for Transylvania County residents through BRCHS’s model of Quality Care, Accessibility to our patients, and Affordability to all who walk through our doors.�

The Brevard Health Center is open Monday through Friday:

Brevard Health Center opened its doors to patients in November. • Medical hours — 8 a.m. to 5 p.m., Monday, Tuesday and Thursday; Wednesday 8 a.m. to 8 p.m.; and Friday 8 a.m. to noon. • Dental hours — 8 a.m. to 5 p.m., Monday-Thursday. • Behavioral Health hours — 8 a.m. to 5 p.m., counseling Monday and Wednesday. • Psychiatry — 1 p.m. to 5 p.m., Tuesday and Wednesday. • Dietician/Nutritionist — 8 a.m. to noon, Tuesdays.

For more information or to make an appointment, call

(828) 883-5550. Walk-ins without appointments are also welcome.

BRCHS has been serving Hendersonville and the surrounding communities for 50 years in an effort to provide high quality and affordable medical, dental and mental health care as well as promote health awareness/education.

For more information about BRCHS services, call 6924289 ext. 2509.

How To Stay Healthy This Winter

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he cold weather brings with it a season of smiles, the first snowfalls and, unfortunately, cold and flu outbreaks. While everyone else is suffering, there are ways you can make it through the season unscathed.

It is estimated that a billion people across North America will succumb to the cold virus this year, says Medline. Considering there is no cure for cold and flu viruses, prevention remains a person’s best option at fending off cold and flu. There are different precautions to take that can help protect you against getting sick or at least reduce the frequency and severity with which cold and flu strikes.

Although there is no magic pill to take that will prevent you from catching a cold or the flu, there are ways to improve your odds.

Wash your hands the right way.

The elderly are more at risk for serious side effects from the cold and flu.

Washing your hands frequently remains the single-best way to keep viruses and bacteria that can make you sick from infiltrating the body. Washing your hands for at least 20 seconds can effectively remove any dirt, grime and invisible invaders.

Use a sanitizer product.

The Centers for Disease Control and Prevention advise that when hand-washing is not readily available, a good way to kill germs is to use an alcohol-based sanitizer lotion. While not as effective as washing hands in warm, soapy water, sanitizing products can be used in a pinch while you’re on the go.

Cough into your sleeve.

Rather than coughing or sneezing into your hands, do so into the crook of your elbow since this area rarely touches anything else.

Skip the buffet lunch.

Buffet-style offerings are convenient and offer variety, but they are also a breeding ground for illnesses. These foods may have been sneezed or coughed on. Also, the serving spoons have been touched by dozens of people.

There are many different ways to avoid getting a cold or the flu this season. Diligence is one of the keys to staying germ-free.

Skip antibacterial products.

Because colds and the flu are the result of viruses, which are different in behavior and structure from bacteria, they will not be killed off with the use of antibacterial products. What you may succeed in doing is killing off any beneficial bacteria on your hands as well as creating resistant bacteria that form with over-use of antibiotics and antibacterial products.

Get the flu shot.

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There is no vaccination to prevent the common cold, but there are immunizations that can help reduce your risk of getting the flu or help minimize its severity. Doctors’ offices, clinics and even pharmacies all offer annual flu shots.

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Use sanitizer on items around the house.

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Surfaces that are frequently touched by all members of the household should be wiped down with a disinfectant product. A bleach-and-water solution is an effective sanitizer. Surfaces to sanitize include phones, doorknobs, light switches, remote controls, computer keyboards, faucets, toys, and countertops.

Avoid sick people.

KidsHealth.org states that flu viruses and colds can travel up to 12 feet (from a sneeze or cough). Steer clear of anyone exhibiting symptoms, especially someone who is frequently sneezing or coughing. Parents should keep children home from school if they are sick. Do so until symptoms subside so as not to infect others.

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Washing your hands frequently is a great way to keep bacteria from infiltrating the body.

HEALTH DEPARTMENT

IMMUNIZATIONS Transylvania County Department of Public Health provides immunizations according to state immunization recommendations. A fee may apply for an immunization.

Limited immunizations are offered for a fee.

The walk-in clinic for immunizations is held from 8:30 a.m. until 4:30 p.m. every Friday at the health department. Other days of the week may be scheduled by appointment by calling 884-3135.

For more information, call 884-3135

7

THE TRANSYLVANIA TIMES • January 24, 2013

‘Sheldon’ Delivers Specialty Care to Stroke Patients at TRH Meet Sheldon—the newest “staff member” in the Transylvania Regional Hospital Emergency Department.

Sheldon wears his name tag (bearing the moniker his TRH colleagues gave him) with pride. Like his Big-Bang-Theory namesake, he puts science and technology to work in ways that might amaze you.

Sheldon is a mobile robotic platform that acts as a visual, interactive communication system, allowing physicians in a remote location to provide real-time consultations for patient care. In the TRH Emergency Department, “he” is being used to help in the diagnosis and treatment of stroke patients. ED physicians at our local hospital have the ability to work alongside stroke-specialized neurologists from Mission Health System in Asheville, who can be consulted 24/7 via this high-tech system.

The stroke neurologist can actually participate in the examination of the patient. For example, the system’s high resolution visual capability allows the off-site physician to see if the patient’s pupils are dilated and observe other facial characteristics that can contribute to a diagnosis.

“Our ED physicians still make decisions, but the neurologists—who are specialized in treating stroke patients— can help determine what steps to take for a particular patient,” said Andi Williams, RN, MS, HN-BC. As the Clinical Resources Nurse at TRH, Williams has helped with the implementation of this remarkable system at our hospital. “There is a shortage of neurologists in our nation, and the robotic system provides us with a valuable and effec-

The staff of the Transylvania Regional Hospital Emergency Department began using a high-definition robot last year to allow neurologists from Mission Health System in Asheville to remotely consult with local doctors and examine patients in Brevard to provide rapid, specialized care for stroke victims.

tive solution for rapidly accessing this specialty care,” Williams added.

Along with the physicians’ examination, a CT scan is also a key factor in determining the patient’s treatment.

One of the most important decisions in treating a stroke patient is whether thrombolytic therapy (a “clot buster” drug) can be administered. If the patient’s condition warrants and the drug is administered quickly—within a specific timeframe from when symptoms first occur—thrombolytic therapy can help limit the damage caused by a stroke.

“Now that we have Sheldon ‘on staff’ we will also have the capacity in the near future to link up with other specialists such as psychiatrists,” Williams noted. The system can be utilized in other hospital departments including TRH’s ICU. What’s more, devices such as electronic stethoscopes, otoscopes and ultrasound can be connected to the robot’s “expansion bay” to transmit medical data to a remote physician. Sheldon’s panoramic “virtually there” visualization system, a joystick and other features enhance the interactive experience with off-site physicians.

Sheldon is an RP-7 robotic system from InTouch Teleheath, leaders in remote presence telemedicine. The RP-7s from InTouch are the only remote presence devices cleared by the FDA for direct connection to Class II medical devices. The system was made possible at Transylvania Regional Hospital through a grant received by Mission Health System.

Healthy Ways To Speed Up Your Metabolism Lifting weights and staying hydrated are two ways to speed up your metabolism.

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increase in resting metabolic rate. Sign up for a Zumba® or spin class at your gym, both of which are the kind of high-intensity cardiovascular workout that can speed up your metabolism.

ieters are often aware of metabolism and its effect on an individual’s weight. Metabolism is a process that serves a host of important functions, including converting food and drink into energy and using energy to construct certain components of cells.

For the perpetual dieter, metabolism can be a naturalborn enemy, a process that simply isn’t fast enough for dieters to lose weight. Even more frustrating, a person’s metabolism can hinge on genetics and gender. People may inherit a speedy or slow metabolism. Gender plays a large role considering men have a tendency to burn more calories than women, even while resting. Those who inherited a speedy metabolism are often the people who can seemingly eat whatever they choose without gaining a pound.

But gaining a faster metabolism isn’t just for men or those who inherited a speedier metabolism at birth. In fact, there are several healthy ways to speed up metabolism.

Embrace grazing.

Grazing is a dietary philosophy in which individuals eat five to six smaller meals every three to four hours instead of three large meals each day. Eating this way helps keep your metabolism going, and the result is you will burn more calories throughout the day than you would if you ate a more traditional diet.

Now Is The Time To Nurture Yourself!

Eat more protein.

Protein can serve many purposes for people trying to lose weight. Protein has a tendency to make you feel full when you eat it, reducing the likelihood that you will overeat. In addition, the body burns more calories when digesting protein than it does while digesting fats or carbohydrates. Turkey, low-fat dairy products, fish, nuts and beans are great sources of protein, which should not be all you eat but can be used as a periodic replacement for other foods that may slow down your metabolism.

Pack on some muscle.

People with more muscle tend to have a higher resting metabolic rate. That’s because muscle burns more calories than fat. According to the American Council on Exercise, each pound of fat burns just two calories per day, while various estimates suggest each pound of muscle burns between 35 to 50 calories per day. Those figures might seem insignificant, but they add up over time and someone with significant muscle can burn considerably more calories than someone without. Employ resistance training to build muscle, as such training activates muscles all over the body, increasing your daily metabolic rate as a result.

Stay hydrated.

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Your metabolism will likely slow down if you allow yourself to get dehydrated. When the body does not have enough water, several of its functions, including its ability to burn calories, slow down. Muscles are roughly 70 percent water, so if they are not fully hydrated they cannot generate energy, affecting your metabolism. In addition, the body is not as effective at using fat as fuel when it is dehydrated, further slowing your metabolism. Staying hydrated is as easy as drinking enough water throughout the day. How much water an individual needs to stay hydrated is open to debate among medical professionals, but one study found that adults who drink eight or more glasses of water per day burned more calories than those who drank four glasses of water per day.

Emphasize intensity.

Daily exercise is great, but high-intensity daily exercise will prove more effective at speeding up your metabolism.

Low- or moderate-intensity workouts don’t pack the same punch as high-intensity workouts, which produce a longer

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January 24, 2013 • THE TRANSYLVANIA TIMES

Easy Ways To Lower Your Cholesterol H igh cholesterol is an issue for many men and women, who may or may not know that excessive cholesterol in the blood can increase a person’s risk of cardiovascular disease. That’s a genuine concern for many people, as the American Heart Association notes that cardiovascular disease is the leading cause of death in the United States. Statistics Canada reports that heart disease accounted for 21 percent of all deaths in 2008 (the most recent year for which statistics were available), placing it behind only cancer among the leading causes of death in Canada.

The link between high cholesterol and cardiovascular disease has long since been established, but the good news is that even men and women with considerably high cholesterol levels can greatly reduce their risk of one day developing cardiovascular disease.

Some may need the help of prescription medication to lower their cholesterol, while others might only need to make certain lifestyle changes to lower their cholesterol. Men and women should discuss a plan of attack to lower their cholesterol levels with a physician, who will determine if medication should be a part of the plan. Even if medication is a factor, the following are some lifestyle changes men and women with high or moderate cholesterol levels can make to reduce their risk of cardiovascular disease.

Shed those extra pounds.

According to the Mayo Clinic, losing as little as 5 to 10 percent of your body weight can greatly reduce cholesterol levels. There are a number of ways to lose weight, but the most successful way to lose weight and keep it off typically involves adopting a more active lifestyle and coupling that with a healthy diet. The AHA recommends 30 minutes of physical activity each day. This can include any number of activities that get you off the couch and exercising, including walking, biking, swimming, and jogging.

An additional benefit of exercising to lose weight is that it can raise your so-called “good” cholesterol (also known as high-density lipoprotein, or HDL), which can protect you against a heart attack. Many medical experts believe HDL carries cholesterol away from the arteries and back to the liver, where the cholesterol is then passed from the body.

Embrace heart-healthy foods.

One of the more effective, yet often most difficult, ways to lower cholesterol is to make dietary changes, forgoing unhealthy fare for more heart-friendly foods. The idea of changing one’s diet does not appeal to many people, but a more heart-healthy diet does not have to be devoid of taste. You can still eat red meat and dairy products, but keep them to a minimum, as both red meat and dairy can raise your “bad” cholesterol. Also known as low-density lipoprotein, or LDL, bad cholesterol can combine with other substances to form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible, increasing one’s risk of heart attack and stroke. Red meat and dairy tend to have a good deal of saturated fat, which the Mayo Clinic suggests should account for less than 7 percent of your daily caloric intake.

There are many ways to make more heart-healthy dietary choices, some of which include selecting whole grains (including whole wheat pasta and whole wheat flour), loading up on fruits and vegetables that are high in fiber (which can lower cholesterol) and choosing entrees for foods that are rich in omega-3 fatty acids, such as certain types of fish, which help lower LDL cholesterol.

Daily physical activity, including walking, is one easy way to reduce your cholesterol levels as well as your risk for heart disease.

Stop smoking.

Smokers have a surefire way to reduce their cholesterol, though some may find it more difficult than making any dietary changes. Quitting smoking has an almost immediate impact on the health of your heart, which is at a lower risk of attack within 24 hours of quitting smoking. Within one year of quitting, your risk of heart attack is half that of someone who continues to smoke, and in 15 years your risk of heart disease will be similar to that of someone who has never smoked. In addition, quitting smoking may improve your HDL cholesterol level. Though it might not be easy, quitting smoking might be the most effective way to improve your cholesterol levels while lowering your risk for cardiovascular disease.

More information about lowering your cholesterol is available at www.heart.org.

Tips To Stop Smoking

Some Startling Smoking Stats

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espite the negative health implications of smoking tobacco, millions of people continue to light up each and every day. While past generations may have been able to claim ignorance as to the effects smoking has on the body, nowadays ignorance is no excuse.

Information from the Centers for Disease Control and Prevention indicate that around 20 percent of Americans over the age of 18 currently smoke. The latest Statistics Canada figures show 20.8 percent of Canadians ages 12 and over smoke. Thousands of people lose their lives to health problems due to cigarette smoking every year. Roughly 10 million cigarettes are sold every minute around the world, and CBS News Canada reports men and women age 18 to 34 are the segment of society most likely to smoke, as 28 percent of people in that age bracket smoke tobacco.

Rehashing the effects of smoking on the body may help to inspire a new crop of smokers to quit.

• Most lung cancer cases are attributed to cigarette smoking. Information from ReadytoQuit.com indicates that 90 percent of lung cancer cases in men and 80 percent in women can be traced back to smoking.

• Coronary heart disease is the leading cause of death in the United States, and the leading smoking-related cause of death.

• Cigarette smoking has been identified

as the most important source of preventable morbidity and premature mortality around the world.

• Smoking-related diseases cause an estimated 440,000 American deaths each year, and tobacco kills an estimated 45,000 Canadians a year, says the Canadian Lung Association.

• A 2004 Study by the CDC’s National Center for Chronic Disease Prevention and Health Promotion found that cigarette smoke contains more than 4,800 chemicals, 69 of which are known to cause cancer.

• A study published in the New England Journal of Medicine found that nonsmokers exposed to secondhand smoke were 25 percent more likely to have coronary heart disease compared to nonsmokers not exposed to smoke.

• Improvements in breathing ability and lung health can begin as early as 72 hours after quitting smoking. After nine months, smoking-related coughing, congestion and shortness of breath should slow and cease. After one year, risk of coronary heart decreases by 50 percent.

There are many avenues for quitting smoking. Talk with a doctor about medical and nonmedical intervention to find a plan that works for you.

Fifteen million people try to quit smoking cigarettes yearly. Only 5 percent succeed when they use no support or go cold turkey. Moreover, the average smoker will attempt to quit up to nine times before successfully quitting.

Luckily there are new tips and tools that can help smokers kick the habit this year.

In an effort to empower the more than 45 million current U.S. smokers to call it quits, GlaxoSmithKline Consumer Healthcare has launched Quit.com, a free, total quit-smoking online resource with tools to help smokers quit their cigarette addictions and stay smokefree.

Every smoker is different; therefore every smoker’s approach to quitting may need to be different. Quit.com houses personalized tools in a central location to help smokers navigate quitting smoking, no matter where they may be in their quit journey.

Here are some tips from the experts at Quit.com to help smokers quit their nicotine addiction: • Preparing to Quit: First pick your quit date. By having a day you’re working toward, you’ll be able to prepare mentally and physically to quit. Do your research on how to be prepared before getting started.

• Ready to Quit: Support your quit by reducing your body’s physical cravings so they don’t get in the way of your willpower. Consider using a nicotine replacement product that fits your lifestyle, such as a gum, lozenge or patch.

• Currently Quitting: Celebrate every little win and stay focused on the positive benefits of quitting and why you decided to quit in the first place. If you get a strong craving, change things up to throw your urge to smoke.

• Post-Quit: Surround yourself with inspiration to stay smoke-free – your family, your pet, your health and your finances – and remember you have everything to gain by quitting.

More tips on quitting smoking can be found at www.Quit.com. The new website is built in four levels with specific tools depending on where smokers are in the quitting process – preparing to quit, ready to quit, currently quitting or post-quit and looking for resources to remain a nonsmoker.

“Quitting smoking is tough and requires focus and effort, but that’s only half the equation. Part of the addiction is behavioral – a learned habit over time – but the other part is neurobiology, a chemical dependency to nicotine,” explains Saul Shiffman, Ph.D., an addiction and dependence expert, researcher in behavior change and relapse at the University of Pittsburgh, and paid-consultant to GlaxoSmithKline Consumer Healthcare.

“Using a combination of behavioral resources, education and quit smoking medicines can improve chances of success!”

Quit.com also offers tools to help battle mental aspects of quitting smoking, such as identifying and tracking triggers and making a list of reasons you want to quit, along with resources to help fight the physical addiction, such as a quit guide to find the right nicotine replacement to provide relief from cravings.

JANUARY IS NATIONAL VOLUNTEER BLOOD DONOR MONTH No matter what your financial situation is like, there’s one way you can give back to your community that won’t cost you a penny.

According to the American Red Cross, more than 44,000 blood donations are needed daily. While it’s always the right time to give blood, January is National Volunteer Blood Donor Month, a great reminder to make an appointment.

As the new year begins, consider making regular blood donations a part of your 2013 schedule.

One donation can help save the lives of up to three people. To find out where you can give blood and to schedule your appointment, go to www.redcrossblood.org or call 1-800-RED CROSS.

The key to successfully kicking the habit is to empower and encourage smokers to try quitting and give them tools to help them succeed.

THE TRANSYLVANIA TIMES • January 24, 2013

9

Ways Pets Could Improve Personal Health

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ather than heading to the pharmacy for solutions to common ailments, a majority of people may be able to stop at the nearest pet store or animal shelter and find a finned or furry remedy instead.

Studies that link positive health benefits to pet ownership abound. According to WebMD, one study found that 48 stockbrokers who adopted a pet experienced lower blood pressure readings in stressful situations than did people who did not own pets.

Another study found that individuals suffering from serious diseases, such as cancer or AIDS, are far less likely to experience depression if they have a strong tie to a pet. Plus, pets have proven beneficial to seniors struggling with loneliness.

Any pet can try a person’s patience at times, expecially when a kitty has used a sofa as a scratching post or when a pooch needs to be let into the yard at 3 a.m. But for many pet owners, the benefits of having a pet far outweigh the negatives. Here are some of the many ways that pet ownership can be good for your health.

Lower blood pressure: Petting a dog or cat can lower blood pressure, as can watching a fish swim around a tank. Those with hypertension may want to purchase or adopt a companion animal to help lower their blood pressure.

Reduce stress: Stress is something people face on a daily basis. According to a National Health Interview Survey, 75 percent of the general population experiences at least “some stress” every two weeks, and many times that stress is moderate to severe.

Research has indicated that when people spend time with a pet their levels of cortisol, a hormone associated with stress, is lowered while their level of serotonin, a hormone associated with improved mood and well-being, is increased.

Lower cholesterol: Lifestyle factors associated with pet ownership, particularly a focus on increased physical health and activity, can help lower cholesterol levels. Also, having a pet works to reduce stress, which may keep individuals from looking to fatty foods as sources of alleviating anxiety.

ADHD therapy: Children and adults with attention deficit hyperactivity disorder often benefit from working with a pet or having a pet as a family companion. Playing with a pet is a great way to release excess energy and focus on tasks. Also, a pet with his or her unconditional love can help someone with ADHD overcome self-esteem issues. Similar results are possible when pets are used as therapy animals for children with autism and other behavioral disabilities.

Reduce propensity for allergies: Children who grow up in homes with cats and dogs are less likely to develop common allergies and even asthma, research suggests. In fact, children who live around two or more dogs or cats before their first birthday are less likely to have allergies of any sort, according to a study published in The Journal of the American Medical Association.

Research presented at the 10th International Conference on Human Animal Interaction found pet owners were the least likely to have to visit the doctor. The survey of more than 11,000 respondents from Australia, China and Germany found that over a five-year period pet owners made 15 to 20 percent fewer annual visits to the doctor than non-pet owners.

The companionship and love pets provide could be a key benefit in promoting good personal health.

Fight depression: Many therapists have prescribed pet therapy as a method to alleviating and recovering from depression. A pet is an unconditional friend and can provide that listening ear a person needs to talk through problems. Also, walking and taking care of a pet takes attention away from problems and inward thinking.

Improve physical activity levels: Heading to the gym is one way to get a workout, but spending an hour walking the dog or tossing around a ball for a game of chase and fetch is another way to get the heart pumping. Many dog owners benefit from the “forced” exercise that goes with daily walks. Some people choose to exercise with their pets, enjoying the companionship and the physical activity.

Reduce stroke incidences: There has been evidence that cat owners are less likely to suffer strokes than people who do not have cats. Researchers are not sure of the connection, but surmise that cats have a more calming nature than other types of pets.

Greater opportunities for socialization: Humans are social animals and need to interact with others. Pet owners have a tendency to want to share time and experiences with other pet owners. Pets can provide opportunities for people to get together.

Understanding Your Risk For Sleep Apnea

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leep apnea is a debilitating and life-shortening ailment that affects millions of people across the globe, many of whom do not know they have this potentially dangerous condition. Understanding sleep apnea and its symptoms and risk factors is imperative for men and women who feel they have or may someday have sleep apnea.

What is sleep apnea?

The word “apnea” is Greek and means “without breath.” Sleep apnea occurs involuntarily and unexpectedly while a person is asleep. It causes a person to stop breathing repeatedly while sleeping — sometimes hundreds of times a night — estimates the American Sleep Apnea Association. These moments of breathlessness can last a minute or longer and may not trigger a full awakening in a person.

There are different types of sleep apnea. The main types are obstructive sleep apnea and central sleep apnea. Obstructive apnea is more common and occurs when the muscles in the back of the throat relax during sleep and inhibit air flow. With central sleep apnea, a person’s brain doesn’t send proper signals to the muscles that control breathing. Mixed sleep apnea is a combination of both obstructive and central sleep apnea.

During an episode of sleep apnea, the body may rouse itself partially to resume breathing but not enough to fully awaken the person.

As a result, sleep may be very fragmented and sufferers could feel extremely tired during the day and not understand why.

Symptoms of Sleep Apnea Individuals who may be experiencing sleep apnea may have the following symptoms, according to The Mayo Clinic: • excessive daytime sleepiness • loud snoring • awakening with a dry mouth or sore throat • headaches in the morning • problems paying attention • difficulty staying asleep Others may notice a spouse or family member has sleep apnea by recognizing abrupt awakenings from shortness of breath or intermittent pauses in his or her breathing during sleep. Also, it is important to note that snoring may not be a sign of sleep apnea, but very often loud snoring punctuated by periods of silence is a pretty good indicator of apnea.

Risk Factors Many people experience sleep apnea, though it may be more pronounced in certain groups of people. Those who are overweight may have obstructions to breathing. People with a thick neck also may have a narrower airway. Genetics also may play a role in a narrow airway in the throat or enlarged adenoids or tonsils that contribute to airway obstruction.

Men are twice as likely to have sleep apnea as women, and men who are older than age 60 have an increased risk over younger men.

Smokers are three times more likely to have obstructive sleep apnea over people who have never smoked. That’s because, according to the Mayo Clinic, inflammation and mucus retention may occur in the upper airway.

People who naturally have difficulty breathing through the nose may be at a higher risk for sleep apnea.

Treatments After being tested for sleep apnea, which usually involves some sort of sleep test, whether at home or a nocturnal polysonmography that measures heart, lung and brain activity is conducted at a sleep center, a doctor may refer patients to an ear, nose and throat doctor if there is a physical obstruction causing the apnea. Recommendations may include losing weight, quitting smoking and other lifestyle changes if these are thought to be the primary causes behind the apnea.

Therapies for obstructive sleep apnea can include continuous positive airway pressure, or CPAP, which uses a machine to deliver continuous air pressure into the nose and mouth to keep air passages open. There are other air pressure devices as well. Surgery, including implants or creating a new air passageway via a tracheostomy, may be necessary in severe cases that don’t respond to other treatments.

Sleep apnea is not a condition to take lightly. It affects millions of people and requires action to prevent other maladies resulting from lack of oxygen to the body.

Psoriatic Arthritis Affects Many People P eople who suffer from psoriasis or have a family history of this skin condition may be at risk for psoriatic arthritis, a serious disease that causes extensive swelling and joint pain.

The Psoriasis and Psoriatic Arthritis Education Center notes that up to 30 percent of people with psoriasis also develop psoriatic arthritis. Psoriasis is an auto-immune skin condition in which the skin reproduces cells at an accelerated rate. This causes patches of flaky, irritated skin, also known as plaques. Psoriatic arthritis can develop at any time, but it is common between the ages of 30 and 50. Environmental factors, genes and immune system responses play a role in the onset of the disease. Patients with psoriatic arthritis can develop inflammation of their tendons, cartilage, eyes, lung lining, and sometimes aorta.

Psoriasis and psoriatic arthritis do not necessarily occur at the same time. Psoriasis generally comes first and then is followed by the joint disease. The skin ailment precedes the arthritis in nearly 80 percent of patients. Psoriatic arthritis is a rheumatic disease that can affect body tissues as well as joints. Psoriatic arthritis shares many features with several other arthritic conditions, such as ankylosing spondylitis, reactive arthritis and arthritis associated with Crohn’s disease and ulcerative colitis.

The rate of onset of psoriatic arthritis varies among people. For some it can develop slowly with mild symptoms. Others find it comes on quickly and is severe. Symptoms of the disease also vary, but may include the following; • generalized fatigue • swollen fingers and toes • stiffness, pain, throbbing, swelling, and tenderness in joints • reduced range of motion • changes in fingernails • redness and pain of the eyes In many cases, psoriatic arthritis affects the distal joints, those that are closest to the nail in fingers and toes. The lower back, knees, ankles, and wrists also are affected.

It is important to talk to a dermatologist if you suffer from psoriasis and also experience stiffness or pain in joints. This may be indicative that psoriatic arthritis is present.

Treatments usually include a combination of medications and therapeutic exercises to reduce pain and swelling. NSAID pain relievers help but may be combined with stronger medications, such as corticosteroids, as well as medications that suppress the immune system.

Vitamins And Cancer Prevention P eople take daily vitamin supplements for a variety of reasons. Many believe that vitamins will serve as an insurance policy of sorts should they not be consuming the necessary vitamins and minerals through their diets. Others believe that vitamin supplements will ease certain ailments or help prevent diseases, such as cancer. Beliefs such as these have helped the dietary supplements business become a billion-dollar industry.

There have been many clinical studies conducted to look into the correlation between vitamin supplements and the prevention of certain types of cancer. Understanding the results can be confusing. There is no magic formula for consuming a broad-spectrum vitamin supplement to serve as a blanket remedy for preventing cancer. However, there have been some studies that show certain vitamins may help lower risk for specific cancers. For example, a study published in 2010 found women who had high levels of vitamin A and C in their bodies, whether from diet or supplement use, had fewer cases of cervical cancer compared to women with lower levels of these vitamins. Vitamin B6 has been known to have various benefits, including reducing a person’s risk of developing lung, breast and colon cancer. Those with high blood

levels of B6 have a lower risk, but there is no proof that taking B6 supplements will have the same benefits. Some studies indicate that vitamin E supplements may reduce men’s risk of developing prostate cancer. Studies in the 1970s suggested that high doses of vitamin C could be an alternative cancer treatment, says The Mayo Clinic. These findings were debunked when it was discovered the research methods used to reach the conclusions were flawed.

Subsequent studies did not corroborate the 1970s results. However, more attention is now being paid to administering vitamin C intravenously, which has different effects than when the vitamin is taken orally. Until clinical trials are completed, researchers cannot say for sure if intravenous vitamin C will be the new all-natural cancer cure.

It is important to note that taking vitamin supplements at the suggested levels recommended should be relatively safe for most people. Individuals should not super-dose vitamins in an effort to achieve better health results. Also, people should discuss any vitamin supplement use with doctors, as some supplements may cause potentially harmful interactions with certain medications.

10

January 24, 2013 • THE TRANSYLVANIA TIMES

Local Trainers Give Tips On Exercise Regimens More gym memberships are purchased in the month of January than during any other month of the year, as people realize they’ve packed on holiday pounds that they then resolve to take away.

But making a resolution is not enough for anyone considering beginning an exercise regimen, according to local trainers Bill Bailey and Trent Humphries. It takes more than a simple pledge.

“The most important thing is the mindset,” said Bailey, a 20-year veteran trainer and a third-year trainer at the Fitness Factory. “You have to ask yourself: am I tired of feeling the way I feel. Am I ready to do something about it?

“Most people want three things: to feel good, to look good, and to have control over their lifestyle.”

Humphries, the assistant manager and head trainer at Brevard Health and Racquet Club agrees.

“I believe it starts with a vision — how you want to see yourself,” said Humphries, who has worked at the racquet club for two years, been a trainer for 11 and has run in and won marathons. “You have to have clearly defined goals — with a deadline date to accompany that.

“I think the reason most people fail with new year’s resolutions is the motive just isn’t important enough,” Humphries added.

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Many residents will buy a gym membership and begin an exercise routine this month. 75 percent of the people who do workouts with a class or trainer stick with their routine more often then those that do it on their own. comes in. You have to nudge beyond your comfort zone.”

Personal trainers can help with that, too.

“Encouragement and relationships are as important as anything — having someone who cares,” Humphries said.

As with any new, strenuous activity, a health care provider should be consulted before starting an exercise regimen. Humphries said personal trainers are often certified to give the o.k. on that, however.

For more information on the Brevard Health and Racquet Club, call 883-3005. The Fitness Factory’s phone number is 883-9832.

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But to those with the right mindset and motivation, improvement is possible, the two trainers said.

“You should do it because you understand what the ramifications are,” Humphries said. “Ninety percent of the people who start going in January stop within the first 90 days.

“That’s huge. But 75 percent of people who get workouts with a personal trainer, class or group stay. They stick with it.”

Another key is to keep things interesting, something either club offers.

“The thing about fitness is you can make it super simple, or as challenging as you want to make it,” Bailey said.

He offers classes that combine aerobics, strength, balance and cardiovascular health.

For those who want to do it on their own at the Fitness Factory, the club offers 10 treadmills, four ellipticals and three bikes. They also offer circuit machines, weight machines and free weights.

The Brevard Health and Racquet Club has six treadmills, eight elliptical machines, four recombinant bicycles, two upright cycles and 18 spin bikes. They also offer machines and free weights, a spa, and the only two indoor pools in the county.

“You have to make it as simple as you can handle,” Humphries said. “But you also have to accept it as part of your daily routine.”

He compared it to brushing one’s teeth, something almost everyone does at least once per day (usually two or three times).

“I don’t just brush the teeth I want to keep, I do a good job on all of them,” Humphries said. “You just have to commit to doing it — set aside time each day. One of my favorite sayings is: you have one body and one life to live in that body, why are you putting yourself on the back burner?”

But once the motivation takes hold and exercise becomes part of a fulfilling routine, that’s when the magic happens.

Whether it’s a dress size, a pants size or hitting that target weight, seeing results is key for anyone.

“What keeps us hooked and motivated is seeing results,” Bailey said.

But eventually, the trainers warn, a person’s body will adapt to the workload it is given. That is often described as the dreaded plateau, where the weight loss suddenly stops, or may even reverse. Sometimes a body will get heavier with added muscle mass, even as fat stores decrease, and other times the body simply falls into a rut.

That’s where a personal trainer can help.

“Your body adapts so you have to switch things up,” Humphries said. “But you have to make it fun. If you’re not having fun and not seeing results, you won’t do it.”

Bailey said you have to push through the plateaus.

“It’s adaptation,” he said. “Your body’s reacting to the stress you’re putting on it. That’s where the creativity

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Officials with Transylvania Regional Hospital (TRH) and Mission Health announced Oct. 29, 2012, that TRH had completed the process to become a full member hospital of Mission Health. TRH had been in a management agreement with Mission Health since Jan. 1, 2011.

“Transylvania Regional Hospital is committed to providing the best quality care to patients in our community, while working to maintain, enhance and increase access to care locally. Our relationship with Mission Health supports that commitment,” said Bob Bednarek, president and CEO of Transylvania Regional Hospital. “Mission Health is invested in our community, and our membership with Mission positions us well for the future so that we can keep physicians in our local community, ensure that our facilities in Brevard remain current and continue to deliver the outstanding local care that patients in Transylvania County have come to expect from their hospital.”

“As the only locally and governed owned health system in our region, Mission Health exists solely to serve the residents of western North Carolina.

Our goal is to continue to ensure access to quality local healthcare close to home in Transylvania County while improving the lives of people across our region,” said Ronald A. Paulus, M.D., president and CEO of Mission Health.

“Transylvania Regional Hospital is nationally recognized for providing quality care, and we are proud to embrace them as a full member of the Mission Health family as we jointly pursue our big(ger) aim – getting each patient to the desired outcome, first without harm, also without waste and with an exceptional experience.”

Through this conversion, TRH will extend its Mission Health membership benefits, building upon its existing advantages including: better volume-based pricing for supplies and services, partici-

pation in Mission’s best-inclass quality improvement services and inclusion in Mission’s Great Places to Work and Practice initiative – a national model that strives to create an outstanding work environment. Both Mission Health and TRH will benefit from sharing knowledge and experiences in patient and quality care to continue to improve the health of residents across western North Carolina.

“When we began this journey more than three years ago, our board wanted to partner with an organization that was as committed to western North Carolina as we were,” said Bob Maxwell, past chairman of Transylvania Regional Hospital’s Board of Trustees. “Mission Health is an outstanding partner and healthcare provider.

We couldn’t be more pleased with how our relationship has developed— the results have been exceptional for our hospital and most importantly, for our community.”

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THE TRANSYLVANIA TIMES • January 24, 2013

The Bracken Mountain Trail Offers Adventure

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n addition to the many trails in the state and national forests in Transylvania County, the city of Brevard has several miles of trails to keep its residents and visitors healthy.

The Bracken Mountain Trail is in the Bracken Preserve, which is located beside the Brevard Music Center.

The trail system features a roughly 5-mile loop around the mountain and a connecting 2-mile trail to Forest Road 475C in Pisgah National Forest.

These trails are not for the novice hiker and will get the heart pumping quickly and often.

The loop trail includes three bridges to cross streams and access to two small cascades. Views of downtown, particularly during the winter, are visible from portions of the trail.

The trail is 5 feet wide to accommodate families, multiple users (mountain bikers and hikers for example), small vehicle access for long-term maintenance of the property and access for rescue equipment.

The 2-mile connector trail allows hikers and mountain bikers to travel on to the Pisgah Wildlife Education Center.

The city’s longer-term plan is to connect Bracken Mountain to downtown and the city’s bike/hike path system.

The city’s multi-use path is open to bicyclists and walkers and currently extends from McLean Road to Lowe’s.

The path then heads into the national forest, turning to gravel taking riders into the heart of the forest.

A nearly 1-mile section of the multi-use path can also be found on Gallimore Road. The path connects Brevard Elementary and Brevard High schools.

Many residents take advantage of the multi-use path each day.

Why Resolutions Fail (But How To Make Them Succeed) It’s near the end of January and many people already have broken or will soon break their New Year’s resolutions regarding better health. Why do we break these resolutions when following them will only be beneficial for us?

Here are several reasons why so many people – roughly 90 percent according to some surveys – break their resolutions, and some solutions to keeping those resolutions.

• Trying to make too many changes at once. It’s not uncommon for people to list four or five New Year’s resolutions: Do a better job of budgeting finances, exercise more, eat healthier food, be a more considerate spouse, watch less TV, etc. But changing a behavior is very difficult and time-consuming. One has to follow a routine for roughly three months before the change becomes permanent; otherwise, people revert back to their old ways.

Solution: Select one thing you want to change.

Then devote three to six months to changing that behavior. Once it becomes a natural part of your lifestyle, then look at another behavior.

• Lack of a positive, clear plan. People may

resolve to eat healthier or exercise more, but specifics are required. It’s the old truism of “those who fail to plan, plan to fail.”

Solution: Write down clear, positive plans. Make a meal plan of healthy foods. Make a detailed plan for exercise. (Those who work at health clubs, etc. can help you set up a plan.)

• The Christmas frenzy of buying and wrapping presents, cooking like crazy, visiting with children and in-laws makes December one of the most stressful times of the year.

After all of that, most people just want to flop down in a chair and do nothing for a week or two. That’s normal.

Scientific studies show that the pre-frontal cortex of the brain, which controls willpower, can be overloaded just like any muscle.

This is particularly true when people are under stress.

Solution: Do not begin a new routine when you are under great stress. Even though exercise can release stress, worrying about getting to the gym and trying to fit a workout into your schedule can add stress. It might be better to wait a month or two when life slows down before adding an exercise routine.

• The weather in

January is not conducive to daily outdoor exercise. No one, particularly an exercise novice, wants to run or ride a bike in the rain or freezing temperatures.

Since it takes more time to get the muscles loose and warm, injuries also occur more easily.

Solution: Delay a consistent outdoor exercise regimen until March or April. If you’re ready to exercise now, join an indoor exercise facility.

• Health clubs and gyms can be intimidating.

There are two groups of people you’ll find in a gym after New Year’s – the regulars and the newcomers.

The regulars have been working out for months, so they look in reasonably good shape. The newcomers are not. It can be intimidating walking into a gym where 80 percent of the people are in better shape.

And many who go to the gym for the first time are self-conscious about their bodies.

Solution: Have a support group at the gym. That can include a workout partner or employees at the gym. Finding a workout partner is not easy. One is usually in better shape and more knowledgeable about physical fitness than the other, which means they

may want to work out longer or more frequently.

Look for a partner in a comparable situation. If you go it alone, look for a gym that has a friendly, helpful staff that tries to meet your needs. Not only can they dispense advice on how to exercise, but they also can provide encouragement. Joining exercise classes is a huge help because they are group activities at a specified time with a built-in support group. Classmates often build camaraderie, making it easier and more enjoyable to attend exercise class.

• Many people don’t like to exercise in the traditional sense. They don’t like to lift weights, or run or ride bikes indoors.

Solution: Look beyond the so-called traditional means of exercise and find something you like. There are much gentler ways of exercising, such as Yoga and Tai’ Chai. Health clubs now offer a wide variety of classes, such as Zumba.

Don’t discount things such as traditional dance classes.

(Professional dancers are some of the most physically fit people in the world.)

• Exercising to impress someone else. People might work out to look bet-

ter for an upcoming class reunion or wedding or to appease the spouse. Or it might be to stop people from nagging you about getting in shape. Rarely does this work because the people you are doing this for are not there when you’re working out.

Solution: You have to want to do it for yourself. If not, you will eventually fail.

That’s true in regard to changing any behavior permanently.

• Focusing on perfection, not progress. Whether it’s changing to a healthier diet or exercising more, there is a tendency for people to become upset and quit if they eat a few unhealthy meals or miss a few workouts. This is especially true for beginners who believe they have to be perfect.

Solution: Don’t worry about missing a workout or eating junk food once in a while. In fact, it’s quite natural to have a lapse. In his book “Food Rules,” Michael Pollan advises people eat sweets on the days that begin with S (Saturday and Sunday). There’s no need to deprive yourself completely of a food you enjoy; just reduce your consumption. Look at overall progress, not short-term perfection.

• Genetics. People often compare themselves to others and wonder why they may not be losing weight as fast as someone else. We all have different metabolisms and body structure.

Solution: Compare your present self to only your former self. Do you feel better than you did last week? Do you have more energy? Are you sleeping better? If so, then your routine is working for you and that’s what matters.

• Unrealistic goals. This is the number one reason people break their exercise resolutions. People expect to lose 30 pounds in 30 days. “That’s not sustainable nor is it safe,” said Adam Fisher, program director at the Hendersonville YMCA. When people fail to meet their unrealistic goals, they become discouraged and quit.

Solution: Set smaller, reasonable goals. Shoot for losing one or two pounds a week, or adding two minutes a week to your time on the treadmill. Rome wasn’t built in a day and it will take time to get in good physical shape. If you follow an exercise regimen for 90 days, odds are you will stick with it.

New Guidelines Indicate Annual Pap Tests Unnecessary Women may sigh in relief because they won’t have to make the yearly trek to the gynecologist or family practitioner for a Pap test any longer. New information from medical groups states that by having pap smears in combination with a human papillomavirus (HPV) test, many women can safely spread out testing by five years.

Recently, advice on having cervical cancer screenings has varied from medical expert to medical expert. Many advise women

to get screened every one to three years. Now the U.S. Preventative Services Task Force, which published a new set of guidelines in the Annals of Internal Medicine, state that by undergoing both a Pap smear and an HPV test together, which has been dubbed “co-testing,” women ages 30 to 65 who have had negative results can wait another five years before the next test.

The American Cancer Society is another organization issuing these revised guidelines. Experts advise

that this is the first time that co-testing has been suggested and widely pushed, although some doctors have been doing co-testing on their own for years.

The change was based on information that showed more frequent testing for cervical cancer did not dramatically lower the numbers of those at risk. Although the tests are safe, fertility risks abound if further testing and procedures are done as the result of a positive Pap test, which can sometimes be inaccurate.

Researchers have also found that many cases of cervical cancer are linked to HPV. Because cellular changes triggered from HPV are slow-moving, it is not vital to have annual testing. It is possible to find and treat the cancer before it becomes dangerous, even if 10 years have passed, says George Sawaya, M.D., professor in the University of California, San Francisco, Depar-tment of Obstetrics, Gynecology and Reprod-uctive Sciences.

Although the guidelines are in place, many women may continue to have annual Pap smears, particularly because they are used to them and don’t want to risk their health.

Those who do not rely on their gynecologists as their primary care providers may be more apt to wait longer intervals between testing.

The Pap smear is named after George Papanico-laou, a Greek doctor who created the test in 1943 and suggested it

could provide crucial early detection of cervical and uterine cancer. Pap tests became routine in 1955 and have reduced cervical cancer deaths by around 75 percent.

Women who are uncertain about waiting longer than a year between Pap tests can discuss their concerns with their gynecologists or family doctors.

Together they can weigh the pros and cons of adopting a new schedule for cervical cancer screenings.

Smart Sugar Substitutes For Diabetics Monitoring glucose levels in the blood to ensure they are at an acceptable level is a vital task in a diabetic’s life. Unstable levels can mean the difference between living a healthy life or illness and even death.

Eating a healthy diet, staying hydrated with plenty of water and possibly using medication or insulin injections are a few of the ways to maintain one’s glucose levels.

When a diabetic eats, the sugar in his or her food is digested into glucose.

Sugar is normally used by cells for energy. Insulin is a hormone that is secreted by the pancreas and helps to regulate the metabolism of carbohydrates and fats

while removing excess glucose from the blood, which could prove toxic.

Individuals who have no insulin production (type 1 diabetes) and those whose insulin is inefficient at moving sugar out of the bloodstream (type 2 diabetes) may have to take insulin and regulate their sugar intake to keep the body in balance.

Although having diabetes means a lifelong regimen of watching what you eat, it does not mean you can’t enjoy your diet.

Thanks to a wide variety of sugar substitutes, most diabetics can indulge in desserts and other foods in moderation.

For those ready to satis-

fy their sweet tooth, here are some sweeteners that are approved by the American Diabetes Association.

Sucralose: This sweetener, which often goes by the brand name Splenda®, is one of the more popular supplements. The body does not recognize sucralose as a carbohydrate or a sugar, which means it will not be metabolized as such. Sucralose is heat-resistant, which means it can be used for cooking and baking.

Stevia: Relatively new to the commercial market, stevia is an all-natural sweetener, unlike many of the other sugar substitutes.

It comes from a South

American plant of the same name and has a strong track record of safety. The sweetener has zero calories and no glycemic index.

S a c c h a r i n e : S a c c harine is also safe, but diabetics must only consume it in small amounts. It also can be mixed with hot or cold food.

Aspartame: This sweetener also has zero calories and is found in many foods and beverages. However, aspartame is best avoided when baking because it loses sweetness when heated.

Acesulfame potassium: A little goes a long way with this product because it is much sweeter than sugar. It is also usually combined

Sugar substitutes mean that diabetics can occasionally indulge in sweet treats. with other sweeteners because it can have a bitter aftertaste.

Not all sugar substitutes are good for diabetics, however. The Mayo Clinic warns that sugar alcohols, particularly mannitol, sorbitol and xylitol, can increase blood sugar levels.

These products also may

cause stomach discomfort and diarrhea.

Before trying sugar substitutes, diabetics should consult with their physicians to see if it is safe and discuss potential side effects or usage restrictions, as some artificial sweeteners can cause allergic reactions in some people.

12

January 24, 2013 • THE TRANSYLVANIA TIMES

Connestee Art League Places Artwork In Hospital The Connestee Falls Café at Transylvania Regional Hospital (TRH) has a little more ambiance these days thanks to the Connestee Art League.

The TRH Auxiliary decided to make it its mission this year to improve the atmosphere of the hospital dining room, the

Connestee Falls Café.

They were presented the idea of using artwork from the Connestee Art League, a perfect fit since the Connestee Falls community raised $500,000 to renovate the dining room in 2007, hence the café being named for them.

League members Dick Ryder and Karen Tuttle hung the first series of artwork, which includes both abstract and traditional pieces, inside the café and in a hallway just outside. The artwork will be changed out every two months.

“It adds so much,” says Camy Brown, TRH Auxiliary President.

“Everyone who walks by stops to comment how beautiful the artwork is and we’ve even already had people interested in purchasing some of the

pieces.” Each painting has contact information for anyone interested in purchasing it. ”We are so grateful to the Connestee Art League for lending us their beautiful work,” says Brown. “It adds to the healing environment our hospital strives to create.”

The League has approximately 35 members, many of whom are also members of the Transylvania County Arts Council (TCARTS) and some of whom have shown their work all over the world. The league produces art in an array of mediums including but not limited to watercolor, acrylic, pastel, mixed media, collage and oil.

Sandy Hemmer is the current league president.

Karen Tuttle and Dick Ryder, members of the Connestee Art League, hang artwork in the hallway outside the Connestee Falls Café at Transylvania Regional Hospital.

Easy Ways To Improve Your Memory

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veryone forgets things from time to time.

Periodically forgetting where you left your keys is likely not indicative of a bad memory. But some people find themselves forgetting things more frequently, a troubling development for those who can’t explain their sudden loss of memory.

Memory loss is often considered to go hand-inhand with aging. As a person ages, conventional wisdom suggests memory will begin to fade. But sometimes memory loss has nothing to do with aging, and a lot to do with a brain that isn’t sharp because of an unhealthy lifestyle. The following are a few ways men and women can improve their memory.

Get some sleep.

Men and women who aren’t getting enough sleep can almost certainly blame that lack of shut-eye for at least some of their memory loss. When you don’t get enough sleep, your brain’s ability to think critically, solve problems and even be creative is compromised considerably. In addition, research has shown that memory-enhancing activities occur during the deepest stages of sleep, further highlighting the importance of getting a full night of interruption-free rest.

stress that goes untreated can destroy brain cells and damage the region of the brain that deals with the formation of new memories as well as the retrieval of older memories. Numerous studies have shown that men and women cite their career as their primary source of stress. Since quitting your job is likely not an option, find ways to manage your stress more effectively. This may mean finding a way to make the most of your time, be it working more efficiently, emphasizing planning ahead or even vowing to stop procrastinating. Other ways to manage stress include making time to relax and recognizing that you have limits while seeking the help of others.

Make some dietary changes.

Diet can also have an impact on memory. What you eat is fuel for both your body and your brain, and a poor diet can have a negative impact on your memory. Be sure to include

omega-3 fatty acids, sources of which include salmon, tuna and other cold water fatty fish, in your diet.

Research has shown that omega-3 fatty acids, which can also be found in walnuts, can boost brain power and possibly reduce your risk for Alzheimer’s disease.

Foods with antioxidants, including fruits and vegetables, can also protect your brain cells from damage, which can have a positive impact on your memory.

Leafy green vegetables like spinach, romaine lettuce and arugula as well as fruits like apricots, mangoes and cantaloupe are good sources of antioxidants.

A diet high in saturated fat, which is found in red meat, whole milk, butter and cheese, has been found to have a negative impact on memory.

Research has shown that such a diet increases a person’s risk of developing dementia while impairing an individual’s ability to concentrate and remember

Hit the gym.

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Exercise is another activity that can improve memory. Daily physical exercise increases the amount of oxygen that gets to your brain while reducing the risk for certain disorders, including diabetes and cardiovascular disease, both of which can lead to memory loss.

Manage stress effectively.

Stress has a host of negative side effects, not the least of which is its impact on your memory. Chronic

Exercise is another activity that can improve memory.

Electronic cigarettes –vs-Tobacco cigarettes

E-Nik Vapor wants to offer you a healthier alternative to smoking cigarettes.

Come join the 100’s of Transylvanians who have already discovered the health benefits of vaping over smoking using the highest quality electronic cigarettes worldwide.

E-nik Vapor is locally owned and operated by a former smoker just like you, so I personally guarantee you that it works and the benefits to your health and your loved ones health is outstanding.

Don’t believe me? Come on down to Pisgah Forest straight across from the Pisgah Forest Post Office and I will let you try it before you even buy it.

No more smelly clothes, hair and everything else around you, no smell, ash or harmful chemicals to harm you or your family and friends, no more standing out in the cold to get your nicotine fix. Have whiter teeth, clearer skin and healthy lungs. Your doctor will see the difference almost instantly.

It is Doctor approved, I have many people who have joined me as a non-smoker because their Doctor sent them to see me.

Please don’t think cancer won’t happen to you, all the people who have died of lung cancer because of smoking cigarettes thought the same thing.

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