HQ_March_2014

Piedmont

HQ

March 2014

Piedmont Healthcare Quarterly A Kings Mountain Herald, Banner News, Cherryville Eagle publication

Weight Management Healthy Fats ...................3 More than a beautiful smile ................8 You can overcome the struggle ....................9 Walk with a Doc ............10

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HQ - Weight Management

March 19, 2014

Pastor, church tackle weight loss together

by Dave Blanton Eight months ago, Ray Lockhart was living mostly on fast food like cheeseburgers and French fries all the while maintaining virtually no exercise regimen. At 50, he found himself to be overweight and out of shape and in a rut of eating some of the worst kinds of foods: fried chicken, red meat and too much sweet tea.

Lockhart, the pastor at Ellis Chapel Baptist Church in Patterson Springs, took a hard look at himself and his lifestyle and realized something: “I had to make a change. I had high blood pressure ‌ I didn’t want to get diabetes ‌ and I realized that I was heading in that direction.â€?

It was around September that a representative from the Cleveland County YMCA was giving a presentation at his church. The program was about the dangers of diabetes and how those in the danger zone can ward off the potentially

deadly disease that is often triggered by poor diet and obesity. It was then that Lockhart learned he could get on a healthier path through a class offered at local YMCAs. The class seeks to educate people about Pastor Lockhart the right kinds of diet and exercise that can prevent diabetes, which affects about 27 million Americans, or nearly seven percent of the country’s population. “I had known about the danger for years,� said Lockhart, who gave up sodas two years ago and had heard his doctor’s urging for him to change his diet for some years. “But it was the class that really helped and gave me the tools I needed.�

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Aided by the weekly classes and the encouragement of his congregation, he dropped fast food and sweet snacks and starting counting calories, keeping an eye on fat calories and fat grams in particular. “It’s a great story – the way his congregation rallied around him,� said Ashley Harris, a registered nurse who is the program coordinator for the Cleveland County Family YMCA’s Diabetes Prevention Program. “I think that made all the difference.�

To his campaign of more sensible eating, Lockhart also added regular exercise.

He now hits the treadmill and lifts weights five times a week at the Dover YMCA in Shelby. In just a few months, he’s burned off 30 pounds.

That feat wasn’t just a good turn for Lockhart. Many of those members at Ellis Chapel Baptist who had been supporting him were now joining him in their own fight against obesity and diabetes and their potentially deadly consequences like heart

attack and stroke.

Soon, more and more members of his congregation were attending the YMCA classes, which met once a week on Thursdays. The church even went one step further: it eliminated fried chicken from its church function menus, replacing it with baked chicken and healthy vegetables.

The church, which is about 300 members strong, by November was building a strong contingent of people who were getting serious about their weight and their health in general. Harris estimates that about 15 percent of the congregation had been turned on to the classes, which aim to educate those who are pre-diabetic and provide them the resources to turn a corner. “I knew something had to be done. My doctor knew it, too,� Lockhart said. “But what really got me going on it was the support I got from my church family. They got See PASTOR, 3

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March 19, 2014

HQ - Weight Management

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Do you eat enough healthy fats?

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Peak Resources Cherryville As a part of a healthy diet, fats and oils play important roles in the body. Fat is used for energy and aids your body in absorbing vitamins. Adults should keep their total fat intake between 20 and 35% of their total calories each day. To do this, saturated fat, trans fat, and dietary cholesterol need to be limited.

Saturated fats are called the 'solid' fats in your diet. They are the main dietary cause of high blood cholesterol. Diets high in saturated fats have been linked to chronic diseases such as coronary artery disease. It is recommended that you consume less than 7% of daily calories as saturated fat. Saturated fats can be found in cheeses, whole-fat milk/cream, 2% milk, beef, veal, lamb, pork, butter, lard, solid shortening, and ice cream.

Trans fats are created during the hydrogenated food processing when liquid oils are converted to semi-solid fats.

These oils tend to keep foods fresher longer while on the grocery shelves. Increased trans fat can increase our chance for heart disease, type 2 diabetes, and stroke. It is recommended to keep the amount of trans fat you consume to 1% of your total calories. Trans fats can be found in crackers, cookies, snack foods, baked goods, packaged foods, foods fried in partially hydrogenated oils, vegetable shortenings, and some margarines.

Cholesterol is a fatty substance found

in animal-based foods such as meats, poultry, egg yolks, and whole milk. It is recommended that you consume less than 300 milligrams of cholesterol a day.

Most fat intake should come from unsaturated fats which may help lower cholesterol when they are used in place of saturated and trans fats. Examples of these fats are nuts, fish, avocado, flaxseed, and plant oils such as olive, canola, sunflower, and soybean oils.

Peak Resources–Cherryville serves well-balanced diets to all of our residents and is committed to assisting our community be educated and maintain a healthy lifestyle.

PASTOR: church tackle weight loss (formerly known as Young & Associates)

Brenton L. Young, DDS

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From page 2 excited about it. My advice? I would say get you a group to work together. Because everyone in our group has done well. I think it makes it whole lot better. You have to have the mindset and the determination that I’m going to stick with it.”

Lockhart and Harris say that many folks at Ellis Chapel have reported losing 10, 15 and 30 pounds.

And for Lockhart, who has been serving as pastor for 10 years at the church, there’s another advantage of eating healthier foods: “I don’t look at it like a diet. I just think it’s healthier eating. You can eat a lot more healthy foods than bad foods.”

Lockhart, who has a new goal of losing an additional 30 pounds, is still attending the Y classes, although due to the length of time he’s put in the program and his success he’s now attending a maintenance class that meets monthly.

The maintenance classes put a sharp focus on the finer points of staying healthy.

“It’s about how to shop for food, how to read labels and other things that are very helpful,” he said.

The next round of diabetes prevention classes begins March 31 at the Ruby C. Hunt YMCA in Boiling Springs.

For more information, contact Ashley Harris at aharris@clevecoymca.org or (704) 669-3631.

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HQ - Weight Management

March 19, 2014

Laughlin knows first-hand about weight loss, management

by Michael E. Powell James Laughlin smiles when someone asks him how he “did it”. The “did it” being his amazing job of losing weight and maintaining that loss on a daily basis.

“That’s what it is – a job – and I work at it all the time because that’s what it takes to lose weight and keep it off,” the 20-yearold said recently.

Laughlin, who is an instructor at the Cherryville Family YMCA, said he was able to lose 55 pounds almost immediately he began his personal journey and is on his way to losing more.

“As I said, taking it off is the easy part.

Keeping it off is where the real work comes

in!”

Laughlin, who lives in Shelby, leads a couple of Zumba and dance classes at the Cherryville Family Y, some of which are longer than others, but all are geared, he noted, to creating some form of high effort, stick-with-it movements to create that high-burn effort needed to work off the pounds.

Laughlin took time out of his very busy schedule to talk about his personal odyssey.

What galvanized him to lose weight/maintain the loss?

“The defining moment, that ‘aha’ moment for me was when I stood in front of a mirror one day and saw what I looked like.

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I didn’t like me! I mean to say, I didn’t like how I looked!” he said, shaking his head at the memory.

He was 18 when that epiphany struck and right then and there young Laughlin decided he was on a mission to remake himself at just about any cost.

Laughlin said he was “pretty close to 300 pounds” and started right away on his regimen.

“As I noted earlier, I dropped 55 pounds (after the mirror incident), and am now about 20 pounds from my desired goal. I’ve been doing this since 2012, and I was 18 at the time. Putting it simply and mildly, I knew I wasn’t the picture of health!”

Laughlin, who actually works at the Dover Y in Shelby, said the routine that worked for him started with James Laughlin, 20, who teaches zumba-style dance classes at his walking at the Shelby Y. the Cherryville YMCA, grabs a couple of toning weights to show “Then I got into running his students how they can use them to add more to their busy photos by MEP because, honestly, I got workouts. bored with working on just the treadmill and other stationary ma- weight management is improving – as he chines, such as their ellipticals and all that,” did – ones body mass index (BMI).

“Mine has improved greatly!” he added.

Laughlin said.

Laughlin noted the web site, KidThings really started “cooking” for the youth when he discovered he could do shealth.org, explains that one’s BMI is what he’s always loved to do (dancing) and “PDI”.

“Huh? What?” you may ask. lose weight at the same time.

Laughlin smiles and further explains “I’d always heard about zumba dance exercises and from there I got interested in that one’s BMI is “pretty darn important” it because I like to dance. Once I went to because the calculations used help you to my first zumba class, I was hooked! I fell know how much body fat you have (or in love with it and now I teach it and other should have), establishing correct and forms of dance exercise to children and proper ranges.

For kids, while BMI may not be the best adults at my various programs and classes.” gauge, since they’re always growing, it’s a good thing to know to make sure your child What is BMI? Laughlin (as do other Y instructors and is on track, weight-wise.

Laughlin said folks who are curious dietitians who help people chart a weightloss course) stresses one of the overlooked about their (or their kids’) BMI can go aspects of his or anyones weight loss and See LAUGHLIN, 11

March 19, 2014

HQ - Weight Management

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Hylton’s amazing transformation General and Non-Emergency Transportation

Ashley Hylton before, and after her weight loss transformation.

by Elizabeth Stewart

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Ashley Hylton, 27, came home to visit family in Kings Mountain and she was a different young woman.

The transformation was amazing, says her cousin, Sherry Spivey, and other members of her family.

Hylton had shed 168 pounds.

She weighed over 300 pounds when she was picked to be a contestant on the ABCTV Extreme Weight Loss Show. “I had been overweight almost all my life, my son was missing out on life because I was sick and exhausted from being overweight and I decided to do something about it," said Ashley. She is the daughter of Danny Murphree of California, formerly of Kings Mountain, and Debbie SteinfeltMurphree of California, and granddaughter of Steve Murphree and Thelma Murphree, both of Kings Mountain. “I find myself enjoying life a lot more and I am healthier," said Ashley.

The weight loss program with Extreme Weight took a year and the contest was held

during the shows’ third season.

Hylton said the experience was “awesome� but it was hard work and she still must continue working at keeping the weight off. She stays fit doing Cross-Fit, running and planning nutritional meals. She stays away from fast foods and has cut back on eating out except on Sunday with her husband, Jason and son, Tyler.

Her husband went on a diet while his wife was busy with the TV reality show and lost 170 pounds on his own.

While she was vacationing with local relatives she continued her workouts at Cross-Fit in Gastonia. Management there invited her to tell her story before a CrossFit fitness class where Ashley worked along with the exercise class.

What is her advice to people who are just starting out trying to lose weight?� I would say to them just to remember that we are human. We will fail and we will make mistakes, and there’s no shame in starting over. The sooner we realize that we aren’t perfect, the easier it is to pick ourselves up again.�

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HQ - Weight Management

March 19, 2014

The Kings Mountain Herald presents

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The Darin & Brooke Aldridge Quartet will highlight the Saturday night event!

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Instilling and Restoring HOPE that things will look better when those bananas are ripe!

Joy Performance Center, Kings Mountain, NC Tickets can be purchased at the Joy Performance Center Box Office, KM Chamber office, the Kings Mountain Herald, or at TicketsNC.com

Tickets: $15/advance or $20/door

March 19, 2014

HQ - Weight Management

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Five myths that misinform/misguide our efforts to slim down Physician: U.S. no longer “No. 1”, but we’re still too fat!

We’re not No. 1 anymore.

Mexico, according to the U.N. Food and Agricultural Organization, has surpassed the United States as the fattest nation in the world.

An estimated 70 percent of the population is overweight, and about one-third of Mexicans are obese. Just one fat-related disease, diabetes, accounts for nearly 70,000 Mexican deaths per year.

“But this doesn’t mean our health to the north has gotten better – it just means others have gotten worse, and the dubious distinction of who is the world’s most obese nation is debatable,” California physician Dr. James L. Hardeman, who has seen firsthand the consequences of unhealthy habits during his 30 years as a practicing physician, said.

“For one, we’ve been fatter longer than Mexico has and yet we still haven’t sufficiently dealt with our national epidemic of fat-based disease.

“Our overweight and obese percentages are neck and neck with Mexico’s, and some of this is due to misinformation.”

Hardeman authored a book, “Appears Younger than Stated Age,” a pragmatic guide to looking younger, that debunks some of the myths that aren’t helping dieters.

• Myth 1: Thirty minutes of exercise three times a week is sufficient.

“Moderate exercise may work for the

25-year-old with a reasonably healthy diet,” he said. “When we are young, our basal metabolic rate (BMR) rages like a furnace. “Unfortunately, our BMR decreases 2 to 3 percent each decade after age 25. That means we have to make up for that decrease with either better eating habits, more exercise, or both – if we want to maintain a healthy weight. For those who are older, overweight or obese, a stronger commitment is necessary, including an hour’s worth of exercise at least five times a week.”

• Myth 2: Gaining weight with age is healthy because it’s natural.

“Metabolism slows with age, causing many to put on the pounds. However, maintaining your Ideal Body Weight (IBW), which factors in height, gender and frame size, will keep you feeling and looking younger if you do not slowly gain weight over time.

“Also, casually accepting some weight gain over time can lead to massive weight gain considering our largely sedentary lifestyles and easy availability of quick, fatty meals.”

• Myth 3: You should drink at least eight glasses of water per day.

“Humans posses a sensitive thirst center in a part of the brain called the hypothalamus, which responds to dehydration and tells us to drink water. The amount of water needed for each person varies; so we don’t need to target a set amount because our thirst will tell us. However, drinking plenty of water may decrease appetite, and water should always be chosen over sugary beverages for satiating thirst.”

• Myth 4: Diet books keep you slim.

‘Going on a diet’ is one of America’s favorite pastimes. Diets typically entail temporarily altering eating patterns, losing a bit of weight, and then going back to old habits. This has created an entire genre of literature, as well as videos, gear and meal plans that have become a multibillion-dollar industry “Really, it all boils down to the I&O (Intake and Output) principle. People who stick to Atkins, South Beach and the Sugar Busters diets lose weight because they limit the intake of calories.”

• Myth 5: Taking vitamin supplements every day makes you healthy.

“Dietary supplement sales represent a $20 billion a year business, yet the 1994 Dietary Supplement Health and Education Act allows for significantly more lenient rules for supplements than medications from pharmaceutical companies, which are carefully scrutinized by the FDA. “Manufacturers are not required to sub-

stantiate the supposed benefits of their products. A balanced diet generally provides all required vitamins and minerals needed, with the possible exceptions vitamin B12 for those who eat no animal products, folic acid for women of childbearing age, and, if blood tests indicate deficiency, vitamin B12 and vitamin D in the elderly.”

Healthy eating made easy It’s hard to stick to a lowcalorie diet day after day to lose weight, but new research shows you don’t have to, according to Dr. Susie Rockway, a veteran nutritional and biochemical expert in the U.S. health industry.

Dieting is as much about the mind as it is about the body, and most people have a difficult time staying with any sort of very strict regimen, Sebastien Hebbelinck, a 20year-plus veteran of the nutraceutical industry, said.

Rockway and Hebbelinck offer these suggestions for indulging your taste buds while losing weight or maintaining a healthy weight.

• Eat your bigger meals earlier in the day. Avoiding large meals at dinnertime is effective in helping to lose weight, particularly abdominal fat. In fact, a fasting study – presented at this year’s American Diabetes Association conference – showed that dieters who ate big meals at breakfast and lunch and skipped dinner lost more weight than participants who ate six small meals a day.

• Don’t belly up to the buffet bar.

Whether it’s a cheat meal or a cheat day, throw all those studies out the window if you gorge on huge quantities of food. Eat controlled portions of healthy, nutritious foods. You can enjoy a nice lunch with a glass of wine and even a dessert, but don’t

go back for seconds and don’t order the Decadent Chocolate-forFour if you have no plans to share!

Rockway added the following tips based on her nutritional and biochemical expertise.

• Include plenty of fiber and water (stay hydrated!): Unlike most nutrients in foods, we don’t absorb fiber. It passes through our digestive tract, and if it’s soluble fiber, it can help us feel full since it forms viscous gels. High-fiber foods include legumes, beans, avocados, nuts, whole fruits (versus juice), and whole-grain foods such as whole wheat spaghetti. On a ‘cheat’ day, you may splurge on a higher fat hamburger or fries, which case this is the perfect time to take a fiber-rich fat-binding supplement before the meal to help prevent some of the excess fats from being absorbed.

• Healthy eating: Plan meals that are higher in lean protein and lower in simple carbohydrates. This will help you avoid a sugar spike that will leave you feeling hungry soon afterward. It also stabilizes your insulin levels, and protein foods are the most satiating. If you are satisfied after you eat, you will be less likely to snack later.

Some great high-protein choices include turkey or chicken breast, pork loin chop, tuna and salmon and whey protein shakes.

Avoid foods high in simple carbs, such as syrups, soft drinks and jams.

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HQ - Weight Management

A beautiful smile could be your weight loss secret‌ Dr. Brenton Young Dr. Pauline Cahill Dr. Jessica Lackey Shelby Dental Care Center Improving your oral health can help you lose weight, and, in turn, losing weight can improve your oral health. It’s a win-win. So stick with your New Year’s resolution, and you’re on your way toward a healthier body and healthier smile.

Overall, a healthy body is better equipped to fight bacteria, inflammation and gum disease. While on the other hand, weight gain and obesity can contribute to dental decay.

Obesity is a risk factor for periodontal disease, which affects the gums, soft tissue and bones surrounding your teeth. Symptoms can range from minor gum inflammation to severe tissue damage, resulting in tooth loss.

One connection between obesity and reduced dental health may be poor nutrition. A diet high in sugars and starches can lead to both obesity and tooth decay. Also, as you gain weight, the teeth, gums and bones in your mouth change as well, creating gaps and pockets where food can become trapped and form plaque. Regular visits with your dentist can help you monitor and maintain your dental health.

In addition to dental exams, regular brushing and flossing can keep your smile healthy. Not only that, brushing and flossing after each meal may even help you lose weight. Everyone knows nothing tastes as good with freshly brushed teeth, so you can curb your snack cravings between meals by brushing and flossing.

Plus, the sweet, minty taste of toothpaste can help satisfy your craving for dessert.

Additionally, brushing your teeth for the dentist-recommended two minutes, three times a day can burn thousands of calories in a year.

So take care of your body by taking care of your teeth. And take care of your teeth by taking care of your body. After all, having a healthy smile is essential to your complete health and happiness. Not to mention, it gives you an added confidence boost.

Keep your smile healthy by visiting the dentists at Shelby Dental Care Center, where they combine the most advanced technology with the craftsmanship of dental artistry to create beautiful, natural smiles that make you proud to laugh.

They look forward to caring for you and your family.

Call us at 704-482-7986 or visit www.ShelbyDentalCareCenter.com to learn more.

A healthy body is better equipped to fight bacteria and gum disease.

Cool summer workout tips from T.O.P.S. Early summer weather can provide the ultimate motivation to get outside and be active. The sun is shining, nature is in full blossom, and coats and earmuffs are no longer essential. Summer can give people a certain zest for fitness, but sometimes temperatures can turn good intentions into a sweltering mess. Incorporating new habits and precautions into your warm weather workouts can keep you safe, motivated, and cool. TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weightloss support organization, offers the following tips to make the most of your summer fitness plans: 1. Fill up on fruit Water-heavy fruits - like watermelon, cantaloupe, honeydew, and grapes - are a great way to boost energy and replenish fluids lost after a workout. Containing more than 80 percent water, these fruits are easily digestible in the summer heat and are a tasty way to keep hydrated and satisfied.

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Eating them frozen also makes a refreshing summer treat.

2. Reroute for optimal shade If your usual running, walking, or cycling route makes you an easy target for sun exposure, opt for a shadier course.

Road Runners Club of America features running routes around the country on their website, www.rrca.org. Weather.com also offers local parks’ forecasts and a fitness comfort index by the hour - ideal for determining the best time of day to exercise.

3. Incorporate the season into your routine Make summer chores part of your fitness plan for time-saving and warm weather-friendly exercise. Washing the car, gardening, taking the dog for a walk, and mowing the lawn, are all activities on your to-do list that burn calories as a bonus.

See COOL TIPS, 11

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HQ - Weight Management

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Weight loss is a struggle that CAN be overcome

by Alan Hodge If you took the weight that 23-year-old former BannerNews ad sales rep Caroline Phillips lost over the course of 12 months and translated it into 1/4 pound hamburger patties, then laid the meat circles end to end, they would stretch 1,280 feet.

That example is appropriate, since hamburgers, along with fried chicken and other fast foods helped her pack on 80 pounds that weighed not only on her frame, but her spirit as well.

Caroline grew up on a farm near Kershaw, S.C. and was a lean 130 pounds when she graduated from high school.

But something happened between 2007 and 2012 and that something was recreational eating. “When I got out of high school I started eating and eating and eating,� Caroline said. “I didn't get any exercise either. I just let myself go. By the time I was 19 years old it really started showing.�

Caroline says in those days she wasn't a picky eater - she simply wolfed down whatever she wanted. “I would eat fast food and fried anything, especially chicken,� she said. “I Caroline at her highest weight in 2012.

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love country cookin' and would eat all of it I could lay my hands on.�

But all that grub caught up with Caroline. This time last year, she was over 200 pounds. “It was Christmas 2012 and I looked in a full-length mirror and didn't recognize myself,� she said. “I knew something had to be done.�

Caroline wasted little time springing into action. “I joined Your Best Body gym in Gaffney and started working out like crazy,� she said. “I went to the gym four or five days a week and worked out for at least an hour each time.�

Caroline focused on the treadmill and sit-up machine. “I walked three miles per day and did countless sit-ups,� she said.

Doing the math, Caroline walked over 700 miles during her 12month gymtime crunch.

It took a lot of will power to lose 80 pounds and Caroline, like many who want to drop pounds, sometimes strugCaroline today after her weight loss journey.

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Peace. It doesn’t mean to be in a place where there is no noise, trouble, or hard work. It means to be in the midst of those things and still be calm in your heart.

gled. “I would get discouraged but kept telling myself to push forward,� she said. “I knew I had to exercise to get where I needed to be.�

These days, Caroline still goes to the gym, about two or three days a week to maintain her svelte shape. And as for hamburgers and fried chicken, they've been replaced by stuff like yogurt and grilled wraps. “Exercise is a great way to lose weight,� she said. “But it won't come off overnight. You have to make a lifestyle change.�

Backing up Caroline's exercise weight loss experience are words from experts at CaroMont Health. “When a person begins their weight loss journey, there are many lifestyle changes to consider. While diet is certainly important, exercise should be a primary factor in this change,� says Johnny Stamey, Manager, CaroMont Health & Fitness Center. “According to the American College of Sports Medicine (ACSM), the minimum amount of weekly cardiovascular exercise is 20 minutes, three times per week.

However, for even more health benefits, ACSM recommends closer to 30-40 minutes, 4-5 times per week. Exercising not only helps with burning calories, it will also improve the overall cardiovascular system. It can even improve

Griffin Drug Center 704-739-4721 129 Mountain St., Kings Mountain

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HQ - Weight Management

March 19, 2014

Take a step for better health and Walk with A Doc

by Elizabeth Stewart The ingredients for a perfect walk – nice weather and your doctor.

For six months now Dr. Sanjay Patel, Kings Mountain cardiologist at Sanger Heart & Vascular Institute at Kings Mountain Hospital and in Shelby, has been leading the monthly “Walk with a Doc� at Gateway Trails.

He’s passionate about preventive medicine and by that he champions walking.

A brisk walk or even a stroll in the park is healthy. You will reap benefits not only in maintaining body weight to lower the risk of obesity but reduce the risk of coronary heart disease, improve blood pressure and blood sugar levels, enhance your mental wellbeing, among other things, and just feel good.

About 15 regulars come to Gateway Trail at 9 a.m. on the 4th Saturday of each month. They get some free medical advice too from the Doc and they make new friends.

Patel says that walking has the lowest dropout rate of any physical activity.

Think just walking for as little as 30 minutes a day won’t do you any good? Think again. “I encourage walking, running is good if you can do it, but walking for just a few

minutes on a regular basis will make you feel better,’’ says Patel.

Walking is low impact- easier on the joints than running. It is safe with a doctor’s okay.

For people with orthopedic ailments, heart conditions, and those who are more than 20% overweight research has shown you can gain two hours of life for each hour of regular exercise. “Walk with a Doc� is a national program that encourages people of all ages to go for a walk with a local physician.

Those who have participated in the walks say it’s an incredible opportunity to share information in a comfortable setting. Dr. Patel leads off the walk with various medical helps. He may tell you that even at an early age overweight persons will have a problem with high cholesterol.

He also answers questions from walkers about health challenges. One morning subject might be on heart issues, or it might be on weight issues.

The Kings Mountain program is modeled off a national program that was started seven years ago in Columbus, Ohio.

Dr. Patel said he has met participants who have used “Walk with a Doc� to begin improving their health. He speaks of several participants who, when they

first came to the event, could not walk more than a few minutes before they had to stop and rest. Now, those same participants are able to walk much longer and several of them have started walking on their own. The‘’Walk with a Doc’’ is now their opportunity to visit with friends they made at the event and socialize while they walk His goal of this outreach program is to make "Walk with a Doc" the most populated walk in the county and to see people become more healthy. Preventive medicine is what it’s all about.

Water, snacks, and fruit are provided to walkers. There are plenty of park benches for walkers to stop and sit. In inclement weather the Saturday walkers move to the Kings Mountain Senior Center.

Walks are scheduled on March 22, April 26, and May 24. The welcome mat is out for everyone to participate.

National Walking Day is April 2 To encourage physical activity, the American Heart Association has created National Walking Day April 2, 2014. “Lace up for your heart and keep moving� is the theme and the American Heart Association and Aon have teamed up to provide businesses and work sites across the Greater Charlotte region with promotional tools requesting that employees lace up their sneakers and make a commitment to healthier living.

Research shows that Americans are spending more time than ever sitting in front of screens – at work and at home – which means less time being active. Physical inactivity has a detrimental effect on your health and studies have shown that inactive people can double their risk of heart disease.

Walking 20 minutes during lunch hour is one suggestion for National Walking Day walkers.

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Dr. Sanjay Patel, center-navy shirt, is pictured with a group of walkers who “Walk With A Doc� at Gateway Trails. Patel has taken the lead in the community event which happens every month and is open to everyone.

Hours 8-8 M-F; 8-7 Sat. (behind Hardees, across from Food Lion)

Allison Cobb, RPh • Carter Cobb, RPh

704-263-0810 • Stanley

March 19, 2014

HQ - Weight Management

11

LAUGHLIN: knows first hand about weight loss, management From page 4 on-line to find a simple rule of thumb for calculation.

Keeping off what you lose At the end of the day, James said the whole weight loss-managing is “a mindset”, or a change in your way of thinking.

“It’s tough to do, as I said. For me, I try to give my students a pep talk in class, and I listen to them and their personal story of why they need or want to lose the weight they want to lose,” he said. “I tell them to never give up. That’s a piece of advice I received early in my weight loss endeavors and I’ve never forgotten it, no matter how many times I’ve wanted to do just that – give up.”

Laughlin continued, “My students tell me they not only want to lose the weight, they want to maintain the weight they are and not gain it back. Ever!”

Laughlin, though young, said he is

grateful his students listen to him and respect his knowledge and personal stake in them and their journey.

“They know the effort is not going to be easy. I mean, we’re talking about a lifestyle change here! It IS hard to make that effort. It was for me, but I did it. If I can, so can others. It’s an ongoing thing.”

Setting fitness goals Laughlin said people set their own fitness goals and they don’t even realize they’re doing it. He knows this because he’s seen it in action.

“Eating better; cutting back on portion sizes is one way and probably one of the most important ways, along with dieting and working out,” he said.

“Don’t pile it on the plate like you’re at a buffet and they’re getting ready to remove the food!”

Laughlin noted that, as the dieter is working hard at losing the weight, part of that curbing the food urge is to stay strong

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and not give in to the temptation to eat more or try to reward yourself too often.

“A little reward now and then is okay,” he said. “Again, be smart. Don’t go overboard with it. Then, get right back at working your program again!”

What makes James tick?

James laughed and said, by way of answer, “I’m the kind of person that if I set a goal, I’m going to do everything I can to make it happen!” He calls it his “stickto-it-ness” regimen.

Another motivator for the young man is that he said he’s always believed it is his call in life to help others.

“In keeping with my teaching ‘Y’ classes and all that, I’m going to school (Cleveland Community College) to become an English teacher.”

It’s class time!

James teaches at the Y five times a week, he said, adding his students get so addicted (to zumba dance) as a way to do cardio and exercise, they can’t seem to stop.

“They can’t believe the results they’ve gotten!”

In addition to the class he took over from Cherryville Family Y Executive Director Jyma Atwell, he does the “Prime

COOL TIPS: for summer workouts From page 8

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Dr. Leslie Hendrick, Pharm. D. - Wendy, CPhT - Dr. Brad King, Pharm. D. - Destiny, CPhT - Robin - Michelle, CPhT - Dr. David Dellinger, Pharm. D.

704-739-1698 • 1106 Shelby Road, Kings Mountain Beside Love’s Fish Box • Hours:Mon-Fri 9am - 6pm; Sat 9am - 2pm

Timers”, a 30-minute dance exercise class utilizing weight training, elastic tubing, and muscle and joint toning and workout.

“I also do, as far as kids workout goes, a 15-minute long kids zumba-style dance class every Thursday at the Cherryville Y, starting at 6:30 p.m. It’s done to the beat of Latin music, and has a lot of movement for the kids. They love it!”

Laughlin said the Y has many classes to help the individual, no matter what age, take off and keep off the pounds, and in a healthy way.

His supervisor, Jyma Atwell, also noted what a joy it is to have James helping out at the Cherryville “Y” “We also have Belle Jackson, of Cherryville, who helps others manage their weight by teaching aerobics and exercise dance moves.

Jackson said she also will start teaching what she called “high intensity intervals”, which are shorter routines with more intense movements, and will soon begin teaching yoga.

“That’s another great way to get a better weight control mindset,” she said.

For more information about these and other weight loss and weight management programs, call the Cherryville YMCA at (704) 445-9622.

4. Pay attention to your heart rate The hotter it is, the harder your body has to work – so if you normally run at a 9-minute-mile pace, when the temperature hits 90 degrees, you may find yourself having to slow down to a 10-minute-mile. Using a heart-rate monitor can help ensure that you aren’t pushing yourself too hard, which can lead to heat exhaustion and strokes. Deluxe heart monitors keep track of not only your heart, but also your speed, distance, pace, and calories burned. Models with fewer features can cost as little as $50.

5. Take the path less paved Walking, running, or cycling on dirt or

gravel paths can keep the body significantly cooler than paved paths. Asphalt and concrete tend to radiate heat and reflect the sun’s rays, making you feel hotter. Running near bodies of water also has a noticeable cooling effect.

6. Slow it down without sacrifice To keep safe without giving up calorie burn, perform your regular cardio routine at a slightly slower pace, and then add in 30-second speed bursts every three to five minutes. You’ll maintain the same benefits and burn even more calories without exerting extreme effort the entire workout.

(To find a local T.O.P.S. chapter, view www.tops.org, or call 1-800-932-86770)

12

HQ - Weight Management

Tips for surviving the ‘Easy Life’

WEIGHT LOSS: a struggle that CAN be overcome From page 9 your immune system to help fight illness. Cardiovascular exercise will also cause your body to release endorphins, which interact with certain receptors in the brain to help you feel better.

Exercise also has these added health benefits. It strengthens your heart. It increases energy levels. It lowers blood pressure. It improves muscle tone and strength. It strengthens and builds bones. It helps reduce body fat.

As Caroline learned, passing up the fried chicken combined with exercise sheds the pounds. “Like exercise, good nutrition is critical to when it comes to losing weight,� said Pam Cornelius,

• Don’t fall into the “I don’t have timeâ€? trap

Wellness Dietitian, CaroMont Health. “Consider these tips to help in your weight loss journey.

Pay attention to your body. Eat when you are hungry and stop when you are full. All foods fit.

Your favorite foods do not need to be banished from your diet. Controlling portion size or frequency will allow you to still enjoy our favorite foods. Divide your plate into quarters. Use one part for meat or protein, one for grains, and two for non- starchy vegetables and fruit. Use smaller plates, glasses and bowls when trying to lose weight. This can easily help you eat less food.�

For more nutrition tips, visit www.choosemyplate.gov

March 19, 2014

• Keep doing fun things!

Time is arguably the most precious commodity any individual has – and that means life span. Don’t have time to chop veggies before dinner or work out after work? Make time! You will almost certainly live longer by following a healthier lifestyle. Need more incentive than a vague sense of health? How about avoiding the lifestyle restrictions imposed by diabetes, or the medical interventions necessitated by a heart attack? • Remember the “intake/outputâ€? principle Miracle diets don’t exist. While some people can burn calories more easily than others, it ultimately comes down to what you put into your body and what you do with that energy. If you want to lose or maintain weight, think of a 360calorie muffin as a loan you have to pay back with 35 to 40 minutes worth of jogging, or a 55minute walk!

Remember what it was like to be a little kid?

Back then, simply running around during a game of tag was a blast! It’s never too late to turn exercise into play. Try snowboarding, dancing at a club, hiking a beautiful landscape, or taking a bicycle ride with the family. • Find your “motivatorâ€?

Many people find a partner helps them stay motivated to exercise. If you’re not inclined to walk in the morning, but you don’t want to let down your walking partner, then you’re more likely to walk anyway. Same goes for a dog that needs to be walked. However, the most dependable person to keep you motivated is you. If your routine is getting a dull, mix it up with an mp3 player. Whether it’s Metallica, Manilow or Mozart, you can program a personal adrenalin soundtrack to keep yourself fully amped.

If you’re one of the millions suffering from chronic back pain, don’t despair.

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