Healthy Living Winter 2019

HEALTHYliving WINTER 2019

WASHINGTON DAILY NEWS

health Published by Washington Newsmedia, LLC

·

fitness

·

recreation

HEALTHYliving

2 ¡ WASHINGTON DAILY NEWS

With all that’s riding on your heart, let us help you keep it healthy.

You, and all the people who rely on you, can count on Jose Jacob, M.D., for specialized care when it comes to your heart. Dr. Jacob provides invasive and post-interventional cardiac care, pacemaker implantations, pacemaker and defibrillator follow-up, and manages conditions ranging from irregular heartbeat to congestive heart failure. He also provides heart checkups for people with a family history of heart disease and can offer recommendations for lifestyle changes to improve your heart health.

To meet Dr. Jacob and discuss your individual situation and options, call 252-809-6464.

Jose Jacob, M.D. Board-Certified Cardiologist

WilliamstonHeartAndVascular.com 310 S. McCaskey Road Williamston, NC 27892

Member of the Medical Staff at Martin General Hospital.

104767_MART_CARDJacob_7_5x10c.indd 1

12/28/18 2:13 PM

PUBLISHER

HEALTHYliving WASHINGTON DAILY NEWS

Ashley Vansant EDITORIAL

Sean Finnerty

5 NIGHTTIME SNACKING BEST BETS

ADVERTISING DIRECTOR

David D. Singleton MARKETING & SALES

Cecilia Prokos Amy Whitaker DISTRIBUTION

Sylvester Rogers

HOW TO OVERCOME WORKOUT BOREDOM

6

8 ENJOY MORE TIME OUTDOORS

ART DIRECTION

Elizabeth Reed

3 TIPS TO OVERCOME EVERYDAY ACHES AND PAINS

HEALTHYliving P.O. Box 1788 Washington, NC 27889 ADVERTISING INQUIRIES

252-946-2144 HEALTHYliving is published four times a year by Washington Newsmedia, LLC. Copyright 2019 Washington Newsmedia, LLC

TIPS ON MEETING YOUR FITNESS GOALS AND HOLDING ONTO THE RESULTS

3 FUN WAYS FAMILIES CAN GET FIT TOGETHER

STRATEGIES TO CONTROL APPETITE

MEDICAL AND HEALTH DIRECTORY

9

10

14

16

17

HEALTHYliving

4 · WASHINGTON DAILY NEWS

Alecia Gurkins

@

252-940-5096 alecia.gurkins@bchd.net

We make staying healthy easy!

Early Morning and Saturday Appointments Available for X-ray and Mammography

252.946.2137 |

630 E 11th St, Washington | easternrad.com

HEALTHYliving

WINTER 2019

·

5

Nighttime snacking best bets

C

alorie-conscious individuals may wonder if eating at night or after a certain time can derail their diets and fitness regimens. The jury is still out on whether eating at night can pack on the pounds or not, with various health recommendations contradicting one another. However, if one does choose to snack at night, there may be a smart way to do so.

T h e U. S. D e p a r t m e n t o f Ag riculture’s Weight Control Information Network says that a calorie is a calorie no matter when it is consumed. That means it doesn’t matter if calories are consumed in the morning, afternoon or evening.

It is how many are consumed and the amount of physical activity individuals perform that will affect their weights.

Conversely, the Academy of Nutrition and Dietetics says they’re not sure if a calorie is a calorie no matter when it is consumed. Their research and data from the University of Pennsylvania School of Medicine’s Center for Weight and Eating Disorders indicates that when food is consumed late at night the body is more likely to store those calories as fat and gain weight rather than burn it off as energy.

Certain animal studies show that food is processed differently depending on the time of day it was consumed.

But what is a person to do when hunger pangs hit at night and one fears that their rumbling stomach may interrupt their sleep? According to the nutrition and fitness experts at MyFitnessPal, powered by Under

Armour, stick to a snack that is between 100 and 200 calories. Choose a food that is high in protein, fiber or healthy fats, which will be more likely to keep a person satiated throughout the night. Apples and peanut butter, string cheese and fruit, or whole grain crackers and Greek yogurt can be healthy, satisfying nighttime snacks.

Avoid sugary, calorie-dense foods, which may be hard to digest and can compromise sleep quality.

More studies may be necessary to determine the relationship between body weight and snacking at night.

In the meantime, nighttime snackers should choose healthy foods when reaching for a late night bite to eat. ■

6 · WASHINGTON DAILY NEWS

How to overcome workout boredom

E

ven the most ardent fitness enthusiasts sometimes lack the motivation to exercise. Various factors, including boredom with a fitness regimen, can affect one’s motivation to hit the gym.

Boredom with a workout can sometimes be overcome by an especially effective workout. But for those instances when boredom is difficult to overcome, men and women who want to stay in shape can try these strategies.

• Join a sports league. A workout doesn’t have to be limited to the weight room or the cardiovascular area of your local gym. If your motivation to workout is waning, consider joining a competitive sports league. Many fitness facilities even offer adults sports leagues on their premises or at nearby parks for outdoor sports. Sports such as racquetball, soccer and boxing or mixed martial arts provide great exercise and opportunities to meet other fitness-minded people. If games or competitions only take place once or twice a week, be sure to supplement your participation with more traditional workouts on off days.

• Take along your tablet. Many fitness facilities now include WiFi internet access with the cost of a membership. People bored with their workouts can take advantage of this perk and take their tablets with them to the gym, watching a favorite television show or movie while burning calories during the cardiovascular portions of their workouts.

This gives people bored with their fitness regimens something to look forward to, and the chance to catch up with a popular show might be all the motivation people need to get off the couch and exercise.

• Periodically change your regimen. It’s easy to get bored with a workout if you’re always doing the same repetitive exercises. Speak with a personal trainer at your gym and ask for some advice on how to switch things up and still meet your fitness goals. There’s more than one way to get fit, and periodically changing your exercise regimen can be a great way to shake things up and reinvigorate your interest in exercise.

• Set new goals. Boredom with a workout regimen sometimes creeps in because people have achieved their initial fitness goals and haven’t set new ones. Whether you have lost the amount of weight you set out to lose or can now squat as much as you set out to squat, set new goals so you have a new carrot dangling on the end of your stick.

Nearly everyone encounters workout boredom at one point another. Various strategies can help you overcome such a malaise and reinvigorate your enthusiasm for exercising. ■

HEALTHYliving

HEALTHYliving

WINTER 2019

·

7

BR

8 · WASHINGTON DAILY NEWS

HEALTHYliving

Enjoy more time outdoors

T

he amount of time people spend outdoors has dramatically decreased, as the Environmental Protection Agency now reports the average American spends 87 percent of his or her time in a residence, school building or workplace.

Being outside is linked to better moods, more physical activity and less exposure to contaminants (concentrations of some pollutants are often two to five times higher indoors).

Also, people who spend time outside may not come into contact with surface germs or develop various illnesses spread as often as those who spend a lot of time indoors.

Cold weather can make the desire to be outside less appealing, but it is important for one’s mental and physical well-being to get outside. The following activities might coax people outside for some crisp air.

Create snow critters Just about any living or fictional creature can be molded from snow and embellish landscapes. Use food-grade coloring in spray bottles to added even more creative flair to snow designs.

Though eastern North Carolina isn't known for its snowfall, keep it in mind should the flakes begin to fall.

White-washed hills can be beautiful to Build a bonfire behold, and many small animals and Children can set off in different birds look even more vivid against the directions to gather up firewood to white backdrop of snow. craft a bonfire with adults in a safe location. S’mores taste equally delicious Make an obstacle course whether it’s warm or cold outside, and Turn an area of the yard or park into in winter they can be accompanied by a homemade obstacle course. It’s much toasty mugs of cocoa. more difficult — and a great workout Go on a nature hike — to try to jump over snow mounds While many plants and animals or run down paths when decked out When venturing outdoors in winter, hibernate in winter, there is still plenty in warm layers. Engage in lighthearted dress in layers. This way clothing can to see. Bring along a sketch book or competitions with friends and family be put on or taking off to reduce the camera and capture nature in winter. members. likelihood of hypothermia. ■

HEALTHYliving

WINTER 2019

¡

9

3 tips to overcome everyday aches and pains

P

ain is a significant concern for many people. Estimates from the International Association for the Study of Pain suggest that one in five adults across the globe suffer from pain.

Pain can affect anyone, even people who have not been in an accident or suffered an injury while playing a sport or performing another physical activity. For example, lower back pain, which can be caused by sitting at a desk for long stretches of time, is the most common type of chronic pain in the United States. Such pain may be unavoidable, but that does not mean it and other types of everyday aches and pains cannot be overcome.

a time will end their days with lower back pain. Routine exercise also helps other areas of the body by keeping muscles loose and flexible. Before beginning a new exercise regimen, men and women, especially those with existing aches and pains, should consult their physicians about which exercises they should do and which they might want to avoid.

2. Employ RICE. RICE, which stands for rest, ice, compression and elevation, can help men and women overcome the aches and pains that result as the body ages and tendons begin to lose some of their elasticity. RICE might be most helpful for people who have been diagnosed with tendinitis. Athletes over 40 who 1. Begin a well-rounded exercise regimen. engage in activities that require repetitive Regular exercise that includes both motion might need to take more days strength training and cardiovascular off between rounds of golf or other exercise increases blood flow and competitive and/or repetitive activities. helps build a strong core. A strong If tendinitis flares up, take some time core supports the spine and reduces away, icing any sore areas, wrapping the pressure on it, making it less likely them in bandages and elevating them people who sit for long stretches at while resting. Athletes rarely want to sit

on the sidelines, but a few days off can go a long way toward alleviating the pain associated with tendinitis.

3. Recognize your body may develop some limitations.

Age should not prevent you from being physically active, and numerous studies have touted the benefits of continuing to exercise into your golden years. However, as the body ages, muscle fibers become less dense, resulting in a loss of flexibility that increases the risk of injury and/ or soreness. As men and women grow older, they shouldn’t abandon activities like gardening or strength training. But they may need to scale back on the intensity with which they perform such activities. Doing so can prevent the kinds of muscle strains associated with aging.

Pain affects more than 1 billion people across the globe. But some simple strategies can help people overcome pain and enjoy a rich quality of life. â–

10 · WASHINGTON DAILY NEWS

HEALTHYliving

HEALTHYliving

WINTER 2019

Tips on meeting your fitness goals and holding onto the results

WRITTEN BY SEAN FINNERTY | PHOTOS BY ASHLEY VANSANT

I

t’s a whole new year and New Year resolutions are a hot topic of conversation. And just like every turn of the calendar into a new year, getting in shape is at the top of many people’s to-do lists.

But if getting in shape is a goal for many people every year, that would imply many aren’t successful in meeting their goal from the previous year, or they couldn’t maintain the results they achieved and slipped back to where they were before. Thankfully, Aaron Edwards, the personal training director at Athletic Edge, and Andrew Waters, a National Strength and Conditioning Association certified personal trainer at Fitness Unlimited, have tips on what it takes to reach your fitness goals and how to make sure you don’t revert to the 2018 you.

According to Edwards, the first thing you must realize is that fitness isn’t about numbers, whether it’s the numbers on a scale or how much weight you can bench-press. It’s about how you perform, and how your progress can be measured by your performance, whether it’s how long you can run without stopping or how well can you maintain your back posture while picking up heavy loads from the ground.

“It’s not about the equipment or which machine to use when, but rather having the perspective that ‘You are the machine,’” Edwards said. “Now, what is ‘your machine’ capable of ? If performance is your goal, the inches and weight will follow.”

Both Waters and Edwards harp focus on how important setting goals is to reaching the fitness

·

11

12 · WASHINGTON DAILY NEWS

HEALTHYliving

level you desire. Waters said he likes to set a goal, such as An example of using S.M.A.R.T. is below. losing 30 pounds in six months, and sub-goals — losing five pounds after a month, an additional 5 pounds the •Specific — Go to the gym four times a week, 10 minutes next month, etc. of cardio and 20 minutes of strength training.

“Sub-goals keep you focused on the steps to getting up •Measurable — Run a mile in 10 minutes, measure heartthe ladder,” Waters said. rate recovery time.

Edwards likes to use the acronym S.M.A.R.T. (Specific, •Achievable — Deadlift your own body weight, hold a Measurable, Achievable, Realistic, Time), which he says plank for two minutes and run a mile without stopping.

•Realistic — Appropriate exercises and intensity. gives a blueprint to set yourself up for success, instead •Time — One month (then reassess goals). of setting unrealistic goals that will just leave you feeling defeated.

HEALTHYliving

After setting goals, Waters said educating yourself is an important step to take, whether it’s hiring a personal trainer, joining CrossFit or speaking with a nutritionist.

Waters said this step is crucial because there’s a lot that goes into reaching your own fitness goals, whether it’s to lose some weight or become bigger and stronger.

“A lot of people, I think, want to get in shape before they get help because maybe they’re insecure or some other things,” Waters said. “But it’s really better to get the help first and then leave, and then go on out on your own, once you’ve been educated and know how to do, because there’s

WINTER 2019

·

13

a lot that goes into it.”

Both Edwards and Waters agree the way to make sure your fitness results stick is to make exercising part of your lifestyle. According to Edwards, your mindset is a great place to start in that regard.

“You have to fall in love with the process of fitness, and the results will follow,” Edwards said. “But you have to first have the mindset that you enjoy going to the gym.

Not just because of the results, but also because of how working out makes you feel. Your workout should be the best part of your day.” ■

14 ¡ WASHINGTON DAILY NEWS

HEALTHYliving

3 fun ways families can get fit together

T

he buddy system is widely used to help men and women get in shape. Friends can encourage their workout partners to get off the couch on days when their motivation might be waning, and partners can return that favor when the roles are reversed. And the benefits of the buddy system are not exclusive to adults, as families can rely on it to make sure moms, dads and kids each get the exercise they need.

According to the Centers for Disease Control and Prevention, ongoing exercise can help people of all ages control their weight, improve their mental health and

mood and reduce their risk for various diseases, including heart disease and type 2 diabetes. And the benefits may go beyond those normally associated with exercise, particularly for young people. A 2009 analysis of the fitness records of 1.2 million Swedish men born between 1950 and 1976 found that the more exercise they had during adolescence, the more likely they were to be professionally successful as adults.

Getting fit as a family can be easy. The following are just a few ways parents and their children can get in shape together.

HEALTHYliving

WINTER 2019

·

15

1. Start dancing.

Dancing isn’t just a fun activity, it’s also a very healthy one. While dancing might often be categorized as a recreational activity, such a categorization overlooks the many health benefits of cutting a rug. Dancing is a great cardiovascular exercise that works multiple parts of the body. Routine cardiovascular exercise has been linked to reduced risk for heart disease and other ailments. In addition, a 2009 study from researchers in South Korea found that hip hop dancing can boost mood and lower stress.

2. Schedule daily exercise time.

Parents and their children are as busy as ever, so it makes sense to schedule family exercise time just like you schedule family meals or outings to the museum. Kids who compete in sports may already get enough physical activity each day. The CDC recommends children participate in at least 60 minutes of physical activity each day, so kids who aren’t playing sports can spend an hour each day sweating alongside mom and dad.

3. Walk after dinner.

Families who routinely dine together can delay doing the dishes to walk off their meals. A walk around the neighborhood after dinner provides solid family time, but it’s also a great way to stay healthy. A 2017 study from researchers at the University of Warwick that was published in the International Journal of Obesity found that people who took 15,000 or more steps each day tended to have healthy body mass indexes, or BMIs. That’s an important benefit, as an unhealthy BMI is often a characteristic of obesity.

Getting fit as a family can be fun and pay long-term dividends for parents and children alike. ■

John B. Tate III

Attorney at Law Serving Eastern North Carolina Wills, Trusts & Estates Commercial/Residential Real Estate Corporate & Business Law Estate Administration Powers of Attorney

252-974-1122

Office Hours: Mon.-Thurs. 9:00-5:00 • Fri. 8:30-12:30 Center 33 Professional Building Suite A, Chocowinity, NC

HEALTHYliving

16 · WASHINGTON DAILY NEWS

Strategies to control appetite

H

unger can be a for midable foe, especially for people attempting to lose weight. When hunger strikes, various appetite-control strategies can help people avoid overeating or eating during those times when boredom is more to blame than an empty belly.

• Eat slowly. When a person eats, a series of signals are sent to the brain from digestive hormones secreted by the gastrointestinal tract. These signals produce a feeling of pleasure and satiety in the brain, but it can take awhile for the brain to receive them.

By chewing slowly, people can give the signals more time to reach their brains, potentially preventing them from overeating.

• Choose the right snacks. The right snacks can make it easier to eat more slowly. Instead of reaching for potato chips or pretzels, both of which can be eaten quickly and picked up by the handful, choose snacks that are both healthy and require a little work.

Carrots dipped in hummus or baked tortilla chips with low-fat salsa or bean dip are low-calorie snacks that also require some work between bites.

The time it takes to dip between bites affords more time for the digestive tract to release signals to the brain that you’re full.

• Reach for fiber first. Another way to conquer hunger without overeating is to reach for fiber before eating other parts of your meal. Vegetables are rich in fiber, but since veggies are often served as side dishes, many people tend to eat them only after they’ve

eaten their main courses. That can contribute to overeating. Fiber fills you up, so by eating the high-fiber portions of your meal first, you’re less likely to overeat before your brain receives the signals that your stomach is full. Consider eating vegetables as an appetizer or, if the entire meal is served at once, clear your plate of vegetables before diving into the main course or other side dishes.

• Drink water. Perhaps the best, and least expensive, way to control appetite and ensure you don’t overeat is to drink more water. A 2010 study funded by the Institute for Public Health and Water Research that

included 48 adults between the ages of 55 and 75 found that people who drank two eight-ounce glasses of water right before a meal consumed 75 to 90 fewer calories during the ensuing meal than study participants who did not consume water prior to their meals. Over the course of 12 weeks, participants who drank water before meals three times per day lost roughly five pounds more than those who did not increase their water intake.

Controlling appetite does not have to be a complex undertaking. In fact, some of the simplest strategies can be highly effective. ■

HEALTHYliving

WINTER 2019

MEDICAL AND HEALTH DIRECTORY

·

17

GastroenteroloGy Vidant Gastroenterology-Washington 608 East 12th Street, Washington

252-946-1573

www.VidantHealth.com

Home HealtH & Hospice Breast surGery Vidant Breast Clinic - Washington

Vidant Home Health and Hospice 1211 Highland Drive, Washington

1-252-847-2000

www.VidantHealth.com

615 E. 12th Street, Washington, NC

252-946-0181

www.VidantHealth.com

Hospitals cardioloGy Vidant Cardiology

608 E. 12th Street, Washington

252-758-3211

Vidant Beaufort Hospital-Washington 628 East 12th Street, Washington

252-975-4100

www.VidantHealth.com

www.VidantHealth.com

internal medicine Family medicine Vidant Family Medicine–Aurora 151 3rd Street, Aurora

252-322-4021

Vidant Internal Medicine-Washington 1380 Cowell Farm Road, Washington

252-946-2101

www.VidantHealth.com

www.VidantHealth.com

Vidant Multispecialty Clinic - Belhaven & 24/7 Care

mammoGrapHy

598 W. Old County Road, Belhaven

252-943-0600

www.VidantHealth.com/Belhaven

Vidant Family Medicine–Chocowinity 740 Bragaw Lane, Chocowinity

252-946-9562

www.VidantHealth.com

Vidant Family Medicine– Washington 501 West 15th Street, Washington

252-975-2667

www.VidantHealth.com

Eastern Radiologists Washington 630 E. 11th Street, Washington, NC 27889 252-946-2137 easternrad.com Early morning and Saturday Appointments Available for X-ray and Mammography

HEALTHYliving

18 · WASHINGTON DAILY NEWS

MaMMograPhy

Neurosurgery Vidant Neurosurgery - Greenville 2325 Stantonsburg Road, Greenville, NC

252-847-1550

Eastern Radiologists Breast Imaging Center 2101 W. Arlington Blvd., Suite 100 Greenville, NC 27834 252-752-5000 easternrad.com M-F 8 am-5 pm, Tues. ‘til 7 pm, Sat. 9 am-1 pm Offering Hologic 3D Mammography ™, 3D™ Breast Biopsy, Breast Ultrasound and MRI All your Breast Imaging needs in one location

www.VidantHealth.com

NursiNg & rehabilitatioN

Vidant Women’s Care-Washington 1204 Brown Street, Washington

252-974-9204 or 252-946-6544 www.VidantHealth.com Now scheduling 3D Mammography

Rivertrace Nursing & Rehabilitation Center

Massage theraPy

Joyful Healing. Physical, Occupational & Speech Therapy Offered 7 days a week. Specialized Wound Treatment.

250 Lovers Lane, Washington 252-975-1636

oNcology Marion L. Shepard Cancer Center 1209 Brown Street, Washington

252-975-4308

www.VidantHealth.com

orthoPedics Vidant Orthopedics-Washington 1207 Highland Drive, Washington

252-946-6513

www.VidantHealth.com

PaiN MaNageMeNt Vidant Pain Management Center - Greenville 2010-A W. Arlington Blvd., Greenville

1-866-910-5222

www.VidantHealth.com

HEALTHYliving

WINTER 2019

Tayloe’s Hospital Pharmacy

Vidant Rheumatology-Washington

252-946-4113

252-948-4990

www.tayloeshospitalpharmacy.com

628 East 12th Street, Washington

608 E. 12th Street, Washington

252-974-7500

www.VidantHealth.com

www.VidantHealth.com

sUrgery

PUlmonology Vidant Pulmonology

19

rheUmatology

Pharmacy 601 E. 12th Street, Washington

·

Vidant General Surgery-Washington 615 E. 12th Street, Washington

252-946-0181

www.VidantHealth.com

Urology radiology

Vidant Urology-Washington 1202 Brown Street, Washington

252-946-0136

Eastern Radiologists Washington 630 E. 11th Street, Washington, NC 27889 252-946-2137 easternrad.com Early morning and Sat. Appointments Available

Wellness/Fitness Vidant Wellness Center

1375 Cowell Farm Road, Washington

252-975-4236

Eastern Radiologists Greenville MRI 2101 W. Arlington Blvd., Suite 110 Greenville, NC 27834 252-752-5000 easternrad.com M-F 7 am - 9 pm S/S 8 am - 8 pm

www.VidantHealth.com

www.VidantHealth.com

Women’s care Vidant Women’s Care-Washington Gynecology and Primary Care

1204 Brown Street, Washington

Eastern Radiologists Interventional Radiology 2101 W. Arlington Blvd.

Greenville, NC 27834 252-754-5253 easternrad.com M-F 7:45 am - 4 pm

252-946-6544

www.VidantHealth.com

Vidant Women’s Care-Washington Obstetrics and Gynecology

1210 Brown Street, Washington

252-975-1188

www.VidantHealth.com

8.125 x 10.875 | Business NC | June 2017 issue | 16-VH-377

Being well is for everyone And we bring it to you

Being a true system of care means more than simply providing health care services. It means bringing better health and wellness directly to you. At Vidant Beaufort Hospital our goal isn’t just to treat disease, but to prevent it in the first place. From community health-fairs and cancer detection screenings to health education and support groups we’re making community wellness our commitment to you. With specialty services like gastroenterology, oncology, orthopedics, outpatient rehabilitation and urology we have the experts to care for you, right here, close to home.

Call toll free 855-MYVIDANT (855-698-4326) to make an appointment.

VidantHealth.com