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Part 1

The last thing we often choose to protect, is the first thing our loved ones will need.

LifeChoices We all understand the importance of insuring our homes, possessions and health. However, the future financial security of our dependants, such as our partners, children or elderly parents, is so often overlooked. Life insurance is an inexpensive way of providing a future income or a cash lump sum, to make sure the people you love have security and protection when they will need it most. Life insurance is for living - living without financial hardship or worries. Talk to Colonial about your future financial priorities or simply ask for a quote.

CALL 293-5433 or visit COLONIAL LIFE ASSURANCE CO. LTD. Jardine House, 33-35 Reid Street, Hamilton HM 12 Tel. 293-5433 A member of Colonial Group International Insurance, Health, Pensions, Life

Colonial Group International is rated A(Excellent) by AM Best.

What’s Inside 2

Asthma doesn’t have to be a dirty word


Take it from the champ: Massage keeps your body in balance


New cellphone lets seniors stay in touch


Digestive problems do not have to ruin your enjoyment of a good meal


Give the gift of life


Beating the winter blues


Achieving New Year’s success through hypnosis


What’s an important decision most people delay making?


What are the three W’s of life insurance?





Beauty foods — Applying the market instead of makeup by using groceries to go gorgeous

Staying healthy the natural way


Fitness tips from top trainers


Are toning shoes worth it?

‘Mommy and me’ workouts gain popularity


Your questions about Celiac disease answered


Where to get gluten-free food in Bermuda


Nine ways to get fit on the cheap

Bermuda Sun 19 Elliott Street, Hamilton, Bermuda HM 10 Tel 295-3902 Fax 292-5597 E-mail This special supplement is produced and published by Bermuda Sun Limited and printed in Bermuda by Island Press Limited.

Publisher Randy French President Lisa Beauchamp Editorial Amanda Dale Layout Don Burgess Advertising Sales Carlita Burgess (Deputy Advertising Manager) Olga French, Diane Gilbert, Claire James Creative Services Christina White,

The Bermuda Sun publishes twice weekly and is a subsidiary of MediaHouse Limited. We are members of the Inland Press Association, International Newspaper Marketing Association and the Newspaper Association of America. We are located at: 19 Elliott Street, Hamilton HM 10; P.O. Box HM 1241, Hamilton HM FX Tel: 295-3902 Fax: 292-5597. Visit our website: www.

Colby Medeiros, Shay Ford Circulation & Distribution Nick Tavares

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Asthma doesn't have to be a dirty word BY MICHELE SMITH I hate the word asthma says, Liz Boden of Open Airways, Bermuda’s own asthma and allergy expert. The Oxford English Dictionary says asthma is a disease of respiration, marked by intermittent paroxysms of difficulty breathing with a wheezing sound, cough and expectoration. That sounds awful…I do wish they would mention that it’s treatable too and that no one need suffer with those awful symptoms. One in five children in Bermuda has asthma — this is one of the highest rates of childhood asthma in the world (One in 10 children in the US has asthma). The first signs of asthma usually appear in childhood – about 45 per cent of all children will cough and wheeze and be prescribed an inhaler in the first few years of life. They do not all have asthma but they do have asthma symptoms simply because their airways are tiny. How do we know which children will go on to have asthma? There is no simple test for young children and that is why your doctor may keep saying…let’s wait and see! The children more likely to develop asthma include: ■ Children with a family history of asthma and allergies. ■ Children with other signs of sensitivity such as eczema. ■ Children with food allergies. ■ Children who cough and wheeze with colds and viruses and also in between in response to cigarette smoke, pets, cold air etc. (multiple trigger wheeze) ■ Children exposed to cigarette smoke especially before birth and in the first few months of life while their tiny airways are developing. Genetics is the main reason and not just the mold! There are five groups of triggers ■ Allergens –like mold, dust-mites, cats, pollen etc.


PROBLEM: One in five children in Bermuda has asthma — which is one of the highest childhood asthma rates in the world. It is impossible to totally avoid all the allergens which may bother your sensitive airways. ■ Irritants – household sprays, aerosols, cleaning products, fresh air sprays and plug-in air fresheners and perfume. ■ Infection – colds and flu viruses. ■ The weather ■ Emotions You can’t do much about the weather or emotions and there is no cure for the common cold!

You can avoid some allergens and you can stop using perfume, household sprays and chemicals. In the home you can also provide some relief for those with Asthma and allergies. Keep seasonal allergens outside by instituting a shoes-off policy to avoid tracking pollen into living spaces. Pets should not come into the bedroom and no one should ever smoke in the home.

Banish Mold and Mildew Three ways to control mold in Bermuda — Ventilation — Ventilation —Ventilation — open windows in every room every day whatever possible. Use fans to keep air moving while you are at work. To keep moisture levels in check and avoid mold buildup in other damp places like kitchens and baths. Do this by cleaning and



disinfecting all surfaces regularly and use bath exhaust fans to remove the water vapor that can settle and create a breeding ground for mold and mildew. Also, launder kitchen and bath linens frequently, and be attentive to plumbing leaks that can lead to hidden mold issues. Cut out carpet and stuffed animals For allergy sufferers, carpet is just about the worst choice for floor covering. Carpeting tends to trap and hold allergens of all kinds and is especially welcoming to dust mites. Wherever possible, replace carpet with wood or tile and use washable throw rugs. By doing so, you'll banish 90 percent of dust mites from a space! Children with asthma should have no more than 3 stuffed animals in their bedroom and these should go in the freezer every week for 6 hours. If they are washed this should be in very hot water not cold…dust mites enjoy a wash in the washing machine and are still alive

Where to get help Open Airways – Liz Boden 232 0264 or lizboden@logic. bm Jennifer Wilson (Nurse Jen) the schools asthma 332-8915 Debbie Barboza Asthma education Centre KEMH 2391652 and kicking afterwards so freezing or boiling is the only way to kill them.

Clean the air Those soothing springtime breezes also carry allergens, so if you are lucky enough to have some form of air-conditioning use it minimally — open windows to allow fresh air in and keep fans on to keep air moving. You can also prevent the development of other indoor allergens like mold by keeping home humidity as low as possible with the help of dehumidifiers. In Bermuda the cost of keeping air conditioning on all the time can be prohibitive so a good general clean

of the house once a week and AC filter cleaning twice a year will keep your allergen levels down. We recommend cleaning without chemicals using a vacuum cleaner with a HEPA filter and microfiber cloths using water or liquid soap only. Clean floors with steam cleaners – (inexpensive starting at $79 at Gorham’s) they use only water! Choose dust-free décor Just like carpet, the presence of upholstered furnishings, fabric-heavy window treatments and ornate, dustgrabbing accents can all contribute to your allergy misery. Instead of filling your home with those materials, select washable slipcovers and pillow shams, cleanlined décor and a clutterfree design. Open Airways works in partnership with The Department of Health who employ the school asthma nurse, she runs the island wide asthma education. Open Airways established

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the programme and sponsors many of the initiatives like Pillows for Prevention. We have registries in every school and the school asthma nurse follows individual children who are missing too much time from school due to asthma and also the children who seem to cough and wheeze excessively at school and clearly do not have good control of their asthma. Pillows for Prevention gives a new pillow to every child with asthma in Primary School. The idea is to set up a lifelong habit of replacing pillows every year as they harbour mold and allergens. We want children playing outside — lungs need exercising. With good compliance with preventer inhalers children should be able to happily play outside. The goal is control and little things make a big difference. ■

MICHELE SMITH is the managing director and interior designer at OBM Limited.

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Take it from the champ: Massage BY AMANDA DALE

Boxing champion Teresa Perozzi knows all about keeping the ‘Body In Balance’. As a sportswoman used to the rigours of physical competition this gives her a valuable insight into sports injuries. Ms Perozzi, a certified massage therapist, specializes in deep tissue and sports therapy at her clinic in Hamilton. The World Boxing Association (WBA) and NABC (North American Boxing Council) world middleweight champion qualified in massage therapy in Los Angeles 10 years ago. At Body In Balance, located in the International Building, she treats all kinds of aches and pains and injuries, helping teenagers up to seniors in their eighties. Ms Perozzi said: “Most people come to me for stress, tension and injuryrelated problems. “The main thing I deal with is probably neck and back tension, but I also treat a lot of tennis and golfer’s elbow, tendonitis and plantar fasciitis. I also deal with a lot of sciatic and hip problems.”



RUB DOWN: WBA Middleweight champ Teresa Perozzi, who also owns Body in Balance, knows first hand the value of a good massage. She said: “A lot of my clients are active sportsmen and women. And as an athlete I think it helps me to know the body better. You know the aches and pains and you know what helps that.”

She also gives pregnancy massage and is a trained doula, able to give nonmedical support to women in labour. Ms Perozzi said massage is a powerful treatment for injuries as it gets the blood flowing, thus helping to speed up recovery. “You are increasing the flexibility, which helps the blood flow. For any healing in the body, you need blood flow. “Massage is also good for stress levels and keeps you relaxed. A lot of people also get ‘knots’ in their shoulders to it helps to break those up, so they don’t get so inflamed.” Massage therapy there-



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helps keep your body in balance Need a massage? Teresa Perozzi does more than just sports massages. If you have stress, tension, an injury or are pregnant, she can help knead your knots away. BODY IN BALANCE Where: Suite 507, International Building, 26 Bermudiana Road Call: 295-8644 or 505-0399 E-mail: bodyinbalance@

fore does not just bring pain relief. It can boost your immune system, reduce anxiety and depression, lower blood pressure and heart rate, help to relieve migraines, and can also alleviate the side effects of cancer. By manipulating tissues and muscles through pressure, this enhances function, aids the healing process and promotes relaxation and well-being. At Body In Balance, a 30-minute massage costs $60 and an hour’s treatment is $105. People can usually claim back some or all of the costs for massage therapy from their health insurance provider. Ms Perozzi said: “If someone comes for an hour I do an all-over massage, ending up with the head. I try to work with their pain threshold but you have to get ‘in there’, to give that muscle some release. “If someone has neck strain I will work both sides to even it out, but would spend most of the time working on that muscle area. “Sometimes you also need to stretch the muscle rather than ‘digging in’, because sometimes a muscle just needs to be released. Once you get that release, people feel better. “Sometimes the problem can come back, so it can


TREATMENT: Massage therapist Teresa Perozzi warms up stones in a heater, to use heat to relax the client’s muscles. take time. You just have to train the muscle to be in a relaxed state. Some people walk around for weeks in pain and spasm before seeking treatment. “Not everything can be fixed by massage as there are times when you need to look deeper into the issue and I can tell quite quickly if it needs more medical attention. “I really enjoy treating

plantar fasciitis as I can get results quite quickly with that. People have been quite surprised and have even cancelled their surgery as a result. “But for most of the people I see, it’s usually neck and shoulder problems, usually from bad posture from sitting at a desk all day. “I really enjoy my work. Just being able to help people and seeing how

quick the results are to help them with their pain, that’s rewarding.” Ms Perozzi also uses a stone heater in some of her therapy. “I like a lot of heat, I’m not a fan of cold, so I use a lot of heat therapy. I use the stones instead of my thumbs at times. I feel the heat helps to penetrate the muscle so that it relaxes more.” ■

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New phone aimed to helped seniors CellOne announced the launch of, EasyTalk a senior’s package made up of a user friendly flip phone designed for the older mobile phone user combined with a basic rate plan, the most affordable in Bermuda. “CellOne is cognizant of the aging population of Bermuda and being a major partner and supporter of Age Concern over the years, we’ve had great insight into what seniors are looking for in wireless services.” said Frank Amaral, Chief Operating Officer of CellOne. “CellOne takes great pride in offering not only innovative mobile options, but also in creating plans to suit different lifestyles and budget choices. FLEMING “CellOne strives to offer all of its customers the best phones and plans possible.” In speaking about the new senior phone Mr. Amaral added, “The Doro 610 is an excellent device for our older customer, offering what is most important to them- safety and security.” CellOne’s new Easy Talk senior’s plan is Bermuda’s first plan built for residents of 65 years or older. The plan consists of 100 anytime minutes for only $27.00 per month and customers activating will have the ability to add unlimited nights and weekends and unlimited text messaging to the plan for a small additional monthly charge. With the EasyTalk launch, CellOne is introducing the Doro “PhoneEasy” 610; a basic GSM flip phone with enhanced security features . The Doro 610 is hearing aid compatible, has an extremely loud speaker for the hearing impaired, and includes an ICE “In case of emergency” option where all personal health information on the owner can be stored.

Another major feature of the Doro 610 is the emergency security key conveniently located on the backside of the device. This security key is a programmable panic button which when pressed sets off a loud 5 second alarm to alert the surrounding public of a crisis. The Doro 610 will then escalate an unanswered alarm by attempting to contact up to five emergency contacts added by the user. Emergency contacts will be called and text messaged in the sequence that has been manually programmed until the contact is reached. CellOne’s new Easy Talk senior’s voice plan and the Doro 610 senior’s phone are available today exclusively with CellOne. Age Concern in partnership and agreement with CellOne will be offering all members 1 month’s free service with activation and a free group seminar on how to use the device. Age Concern members or future members are advised to visit any CellOne store and present their Age Concern membership card to be eligible for this offer. Claudette Fleming, executive director of Age Concern stated, “Age Concern Bermuda is pleased to endorse its LINK Partner, CellOne in its launch of the new Easy Talk plan and the Doro 610 mobile phone for seniors. “We hope that with the introduction of the mobile phone and plan, more seniors will reap the benefits of a phone designed especially to meet their unique needs. “We congratulate CellOne for its innovation and its contribution to helping our island home respond to the needs of seniors throughout the service sector.” ■

FOR MORE INFORMATION on the new Easy Talk for seniors plan and Doro 610 senior phone, visit one of CellOne’s three retail stores, conveniently located on Church Street in Hamilton, York Street in St. George’s or Mangrove Bay Road in Somerset.



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Digestive problems do not have to SUBMITTED BY KING EDWARD MEMORIAL HOSPITAL


iscussing digestive difficulties in polite company is uncomfortable for most of us and that means people often suffer from problems in silence. The good news is there may be simple solutions for some of the more common concerns many of us experience. Life style changes and over the counter remedies may offer relief and resolve your symptoms. The following is information about gastrointestinal concerns people often experience, along with a few tips for feeling better.

Constipation Constipation is the most common digestive complaints in the general popu-

lation and is associated with substantial economic costs. Constipation is often treated by the doctors on the basis of a patient’s impression that there is a disturbance in bowel function. The term constipation has varied meanings for different people. Stools may be too hard or too small for some, while for others, defecation is too difficult or infrequent. “It’s important for people to realize that not everyone has a daily bowel movement,” explains Dr. Kaliamurthy, hospitalist at King Edward VII Memorial Hospital. “Some people will have bowel movements three times a day and others may only go three times a week. This is all normal”. Dr. Kaliamurthy says determining if someone’s concerns arise from misconceptions regarding normal

bowel habits may be aided by obtaining a two-week bowel diary. The prevalence of chronic constipation rises with age, most dramatically in patients 65 years of age or older. In this older age group, approximately 26 per cent of men and 34 per cent of women complain of constipation. Our pharmacies are stocked with an extensive selection of laxatives, which indicates just how often people suffer with this complaint. But overusing stimulant laxatives, which cause the intestines to contract rhythmically, can make the gut dependant, requiring more of the drug and eventually rendering the aid ineffective. People experiencing discomfort and having trouble with constipation can begin by making life style modification on their own to get

rid of constipation” says Dr. Kaliamurthy. “Simple measures like eating foods that are high in fibre will help. Good choices include fruits, vegetables, prune juice and cereal. Regular exercise, drinking plenty of water and other fluids and going to the bathroom at regular times everyday will also help to prevent constipation.” People who failed to resolve constipation with behavioural modification can try with an over the counter remedy like milk of magnesia. Laxatives are available as pills that can be swallowed, as well as suppositories, that go in the rectum. However, whether you have already tried laxatives or not, going a week without a bowel movement is good reason to check with your physician. Symptoms



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ruin your enjoyment of a good meal that include passing blood, fever, weight loss and/or feeling weak could signal a more serious problem.

Reflux Symptoms of reflux, such as heartburn, occur when stomach acid backs up into the oesophagus, which carries food from your mouth to your stomach. Another term for acid reflux is gastroesophageal reflux disease or GERD. Aside from being painful, GERD can harm the oesophagus over time or even lead to oesophageal cancer. Heartburn typically involves a hot or burning feeling rising up from the centre of the abdomen and into the chest under the breastbone or sternum. Other symptoms include a sour taste in the mouth, producing excess salivation or finding food or fluid in the mouth, particularly at night. Women who are pregnant, patients taking particular medications and people consuming alcohol or certain foods may also suffer with heartburn. Children under age 12 and some adults may have GERD without heartburn and in these cases, may experience an unexplained cough or trouble swallowing. Some may develop a raspy voice or a sore throat. “Treatment options include life style modifications and medications,” explains Dr. Kaliamurthy. “You might feel better if you lose weight, if you are overweight, raise the head of your bed by six to eight inches, avoid foods that make your symptoms worse such as coffee, chocolate, alcohol and fatty foods, cut down on the amount of alcohol you drink, stop smoking, eat several small meals each day, rather than two or three big meals and avoid lying down for three hours after a meal,” Dr. Kaliamurthy suggests. Drugs that reduce acid levels, such as Aciphex, Nexium, Prevacid, Prilosec, Pepcid, Tagamet and Zantac may help reflux symptoms if the above measures do not work. But taking medications is not without risk. In severe cases of GERD, surgeons can tighten a loose muscle between the stomach and oesophagus to inhibit the upward flow of acid. Recently, laparoscopic surgery involving small incisions, was found to lessen scarring and shorten recovery time compared with open procedures.

Irritable Bowel Syndrome (IBS) IBS is characterized by abdominal pain, gassiness, bloating and constipation or diarrhoea.

It is also called spastic or nervous colon. Because people with IBS have a colon that appears normal structurally, IBS is considered a functional disorder, which means the system just doesn’t work right. IBS affects about one in five adults, making it one of the most common ailments diagnosed by doctors. Women are more frequently affected than men. “The cause of IBS is not known” says Dr. Kaliamurthy. “We believe a combination of factors, including hypersensitivity of the intestinal tract and an imbalance of neurotransmitters (chemicals that send messages between nerve cells) might play a role.” “While there is no cure, the good news is that IBS does not lead to serious diseases such as cancer and doesn’t shorten a person’s life span.

Most people are able to control their symptoms by modifying their diet, finding ways to better manage stress, and sometimes taking medications advised by their physician. “People suffering from digestive discomfort that persists for more than a week or two and does not respond to modification in diet and exercise, should consult with their healthcare provider,” concludes Dr. Kaliamurthy. “While many of the above complaints can be easily treated and resolved, it is imperative a physician rule out more serious medical conditions that could be causing the symptoms.” ■

DR MANIMARAN KALIAMURTHY is a Hospitalist at King Edward VII Memorial Hospital.

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Give the gift of life T

hanks to very dedicated donors and hard-working staff from the Bermuda Blood Donor Centre, blood supplies are maintained throughout the year to meet the needs of our community. These vital supplies save lives and provide therapeutic treatments for people with cancer, sickle cell anaemia and other medical conditions requiring blood products. “The only source of blood in Bermuda comes from these volunteer donors,” says Dr. Eyitayo Fakunle, director of blood transfusions for Bermuda Hospitals Board. “At the moment, our blood supplies are maintained, thanks to a dedicated group of about 1,100 blood donors. “This is less than two per cent of our population and a much lower percentage than found in other developed countries, where close to six per cent of the population donate blood. “We constantly lose donors for a myriad of reasons, such as retirement and emigration, so there is a continuous need for new donors. Members of the public are urged to consider donating blood.” While people often think blood is mostly needed for emergencies, such as road accidents or shooting victims, only a very small percentage is used in these situations. There is a constant and ongoing need for blood- surgeries are scheduled daily, cancer patients need treatments every week, complications during childbirth can happen at any time and people regularly come to the hospital for care following injuries. Susan de Verteuil, pathology nurse for the Blood Donor Centre, said: “Without blood, our local services could not run safely. “When a woman goes into labour, we need blood


LOW NUMBERS: Only two per cent of Bermuda residents donate blood compared to an average of six per cent in other developed countries.

How you can make a difference Donating does take not long- generally about half an hour and three dedicated parking spots in the hospital Visitors Parking Lot are reserved for donors. Everything is done to make donating quick, comfortable and easy. The Blood Donor Centre is located on the First Floor of King Edward VII Memorial Hospital and is open for donations on Tuesday, Wednesday and Thursday from 8:30am to 3pm. Please call 236-5067 to book an appointment. supplies in case of an emergency. When there is a road accident, we must be prepared. “Patients undergoing chemotherapy are made more comfortable by receiving blood component therapy. “A child with sickle cell anaemia in an haemolytic crisis will need a transfusion to survive. People assume blood will be there when we or our loved ones need it. But only a small number of us are making sure it is there for the remaining 98 per cent of the population.” About 40 to 50 units of blood are needed in

Bermuda every week. “Without sufficient blood supplies, lives would be put at risk,” Dr. Fakunle notes. “A single accident could consume large volumes of our stocks, leaving planned surgeries and treatments in jeopardy. “The Bermuda Blood Donor Centre belongs to all of us. It serves the needs of everyone who resides and visits the island. Without community support, without assistance from the people of Bermuda, we could not maintain sufficient supplies. In addition to our regular donors, we are always looking for new

donors to assure we can meet the needs of running a busy hospital. “With over 34,000 visits to the Emergency Room each year and over 9,000 surgeries performed annually, maintaining blood supplies is an issue that affects everyone and can only be managed with help from the public.” Fiona Barber, administrator for the Blood Donor Centre, points out that trained blood donor nurses ensure maximum comfort and safety in order to minimize concerns or anxiety about needles. New comfortable, purpose-built chairs help donors relax and large screen TVs provide entertainment. And, of course, cookies and beverages are always available. A short video about donating blood, produced by Bermuda Yellow Pages, is available on YouTube. Or check out Facebook at Betsie Blood Drop. ■


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BLISSFUL: If you suffer from Seasonal Affective Disorder, then getting as much exposure to sunlight can help you combat against low moods during the winter months.

Beating the winter blues BY DR SHAWNEE BASDEN Winter in Bermuda can seem like paradise to the average traveller with sun most days and an average fall/winter temperature around 68 degrees. Despite this good fortune, people can still feel low in mood and energy in the winter because of the decrease in sunlight. This is commonly referred to as having the winter blues. When the winter blues are severe, they are called Seasonal Affective Disorder or SAD for short. Many people experience mild winter blues, but SAD is much less common. SAD rates in the US

range from 1.4 per cent of the population in sunnier states such as Florida to 9.7 per cent in more northern states like New Hampshire. In general, individuals with SAD tend to experience symptoms of depression.

Depressed They can feel down, hopeless, anxious and have a lack of energy. They may also experience social withdrawal, oversleeping, lost of interest, difficulty concentrating, increased appetite and weight gain. However unlike depression, which can occur at any time in the year, indi-

viduals with SAD tend to experience these symptoms in the fall/winter months only and have no symptoms in the summer/spring months. In most cases, this cycle can persist for years if untreated. Like most mental health conditions, we are not absolutely sure what causes SAD, but it is likely that genetics, age and individual differences in body and brain chemicals such as serotonin (a neurotransmitter) and melatonin (a naturally occurring hormone) are the likely culprits. Additionally, less hours of sun can result in a change

in the body’s natural sleepwake cycle (circadian rhythm), which may also contribute to the development of SAD. SAD tends to be more common in women and in countries that are further away from equator, as these countries get less sunlight during the winter months. Also, those with a family history of depression or SAD may be more likely to develop the condition. Treatment for SAD is varied and includes light therapy, medications and/ or psychotherapy. Light therapy involves simulating sun light by sitting in front of a specialized



bright light daily. Research has shown that this can change chemicals in the brain linked to low mood within two to four days of treatment and has few side effects. This is often the first choice of treatment for SAD. Light therapy lamps are now widely and easily available. In more serious cases, or in cases where light therapy does not work, a medical doctor or psychiatrist might prescribe antidepressant medications. The most common medications for SAD are a class of drugs called SSRIs, which affect the serotonin levels in the brain.

Medications These medications tend to take two to three weeks to work and can have side effects. If an individual is experiencing SAD yearly, a doctor might recommend taking medication just before the winter season to prevent the start of SAD.

JANUARY 20, 2012 â– 13

If you suffer from SAD or even a milder version of winter blues, there are changes that can be made in your home which may be a protecting factor against the development of SAD. For example, you can make your environment as sunny and bright as possible by opening curtains or blinds daily, trimming back trees or installing skylights. Also, getting as much exposure to sunlight as possible, such as sitting outside to eat a meal or sitting near a window in the daytime and regular exercise, have been shown to combat against the development of low mood in the winter months. If you feel that you are experiencing symptoms of SAD which are not improving, you should contact your medical doctor as soon as possible. â– Some individuals may also find psychotherapy helpful. Although SAD is thought to occur because of a problem in brain chemistry,

research has shown that with time, therapy focused on changing behaviour and negative thoughts that worsen depression may also successfully treat SAD.

DR SHAWNEE BASDEN, PhD, is a registered clinical psychologist with the Bermuda Hospitals Board

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Achieving New Year's success This year I’m definitely going to lose that 20 pounds and eat more healthily and I’m going to clean out the spare room and stop smoking and … Have you ever made New Year’s MONICA resolutions DOBBIE that resulted in permanent change? When you make New Year’s resolutions no doubt you are motivated, excited and you want them to happen. The first few days or even weeks go well and it seems that everything you need is in place for successful change so why do resolutions tend to be forgotten so quickly? The answer is quite simple: Success in bringing about permanent change lies within the realm of the subconscious rather than the conscious mind. The reason all of those resolutions were never achieved is that they were not accepted by the greatest part of your mind. Research has shown that only about 12 per cent of our mental capacity is controlled by the conscious mind. The other 88 per cent is in the subconscious. If there is no change in our subconscious mind, permanent change is difficult to achieve. The subconscious mind operates much like a computer. A programme is created from memories, experiences and beliefs. A habit is the result of your subconscious programme being run over and over again so that it becomes automatic. The patterns have become so entrenched, it usually takes communication with the subconscious mind through the relaxed, focused state of hypnosis — to help you reprogramme yourself, to un-learn negative habits and replace them with last-


RESOLUTIONS: You may have been determined to work out and stay in shape this year. Or maybe you decided to give up smoking. A hypnotist could help you tap into your subconscious and help you see success in reaching your goal.

Hypnosis Bermuda If feel like you need an extra boost in reaching your potential, Monica Dobbie can be conacted at 505-7531 change@hypnosisbermuda. com or on the web at www. ing healthier habits. For example, if your New Year’s resolution is to lose weight or to quit smoking, then the therapist will work together with you and guide you, in hypnosis, to picture yourself achieving your goal, imagining the fun, healthy activities that you will do as a non-smoker or a healthier person and how you can feel more confident. A new programme is created in your mind, it overwrites the old (bad) habit and once this idea is accepted by the subconscious mind, the positive visualization comes true and you inevitably become

a non-smoker or a healthier, slimmer person. Once your subconscious mind is aligned with your conscious desire for change, not only will change happen, it will be permanent and effortless. After all you will simply be responding to a new stronger programme and the old programme will quickly ebb away. World Hypnosis Day was on January 4 and hypnotherapists around the world have been asked to provide the public with information about hypnosis and its benefits.

Relaxed So you may be interested to know that hypnosis is a natural, focused state of mind in which one bypasses the conscious mind to directly access the subconscious. While in hypnosis, your subconscious can accept positive suggestions, images and feelings that help you to eliminate negative habits

or patterns and reach your goals. One wonderful side effect of hypnosis is relaxation and the reduction of stress. While in a pleasant trance state, you focus and imagine achieving your desired goal whether that is to reach your ideal weight, stop smoking, exercise more, or become a better, more confident speaker. Hypnosis has been recognized by the American Medical Association since 1958 as a valuable therapeutic tool. So, if you are truly interested in making positive changes this year and keeping your New Year's Resolutions to be fit and healthy, less stressed and more peaceful — consider giving them a jump start with hypnosis. The new You you dreamed about can be a lasting reality, not a forgotten resolution. ■

MONICA DOBBIE is an advanced certified hypnotherapist.



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Immediate help Life insurance can help people meet their financial obligations in the event of death. Some of the immediate expenses they can help make are funeral costs, outstanding medical bills or vehicle loans. ■ MCT PHOTOS

What's an important decision BY JONATHAN ROBINSON The purchase of life insurance may be one of the most important decisions you ever make. However, it is a decision that most of us will put off until something happens that hits close to home. That’s really not too surprising since we all have a built in mechanism that puts off thinking about death, but that kind of procrastination can be devastating to a family or business. There are three basics questions that have to be asked concerning Life Insurance and they must be asked and answered in the right sequence: Do I need life insurance? How much do I need? What kind should I buy? Do I need life insurance? Ask yourself, will anyone suffer financially when you die? This could be your spouse or children, aging parents, a business partner or your employees. In all cases, if your answer is ‘Yes’, then you need Life Insurance. We may be inclined to think that those we leave behind will be okay, and that may be true, but remember, you won’t get the chance to change your mind once you are gone.

We need to face reality while we can do something about it.

food, utilities, mortgage/rent, transportation and health care

How much do I need?


Experts recommend that you insure yourself for anywhere from 5 to 20 times your annual income. So how do you determine if you require $100K, $250K, $500K or more in life insurance coverage? The best way to figure out what you need is to ask a life insurance professional to conduct a financial needs analysis. You start by gathering all your personal financial information and estimating how much your family members would need in order to meet their financial obligations in the event of your death. To calculate this figure you need to think through three types of expenses:

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) Immediate expenses – funeral costs, taxes, outstanding medical bills and other debts such as vehicle loans and credit card balances ) Ongoing expenses – money for your family to live on for a specific period of time to help pay for everyday living expenses such as

) Future expenses – retirement or a college savings plan After you have determined your family’s needs, tally up all the resources that your surviving family members can draw on to support themselves such as a spouse’s income or savings. The difference between your family’s needs and the resources in place to meet those needs totals your need for additional life insurance.

Term or permanent? Life insurance fills the financial gap that exists between your financial need and your financial realities. What kind should I buy? There are two fundamental considerations that go into answering this question – how long will you need the coverage and what can you afford to spend? How long will you need the insurance? This question will help you decide if you want term or permanent insurance.



JANUARY 20, 2012 ■ 17

Ongoing or future help Life insurance can also help people with the day to day costs like grocery shopping or help pay for future events like graduation and retirement fun.

most people delay making? Term insurance lasts for a specific period of time – five years, 10 years or even 30 years Pros: good for temporary needs and it is affordable. Cons: costs increase with age and you must re-qualify when the term expires, which can become more difficult with age as your health may not allow you to qualify. Permanent insurance is with you for life. The premiums are projected to remain level over your lifetime and in some cases can be designed to stop at retirement while your coverage remains in force for life. Pros: you get life-long coverage, premiums are often unchanged and it accumulates cash value. Cons: more costly than term when initially purchased and the amount insurance purchased may not keep up with the cost of living. Warning: Many people underestimate how long they will need life insurance. How long you need the insurance for is often determined by why you want the insurance in the first place — Is it for business or personal reasons?

Business uses for life insurance Fund a buy-sell agreement in a partnership business. Allows time to replace an owner or key employee. Insurance on key employees or partners give job security to employees and provides a succession plan to lending institutions. Personal uses for life insurance (Estate Planning) Life insurance provides the funds to pay off a mortgage if there is a premature death. Life insurance provides funds needed if inheritance tax is due for property that you have inherited which is not Registered as Primary Residence. How much money do you have in your budget for this expense? It is important to purchase an amount (premium) you can afford to pay. Remember this will ensure that what matters to you remains protected.

Where do I purchase life insurance? Life Insurance is a long-term investment and commitment. Therefore, you should research the company you are

contemplating for this purchase. Here are five things you need to consider before you make your purchase (listed in order of importance): Financial Rating – This is an excellent indicator of the strength and stability of a company. Products – Does the company offer the products that are right for you? Customer Service –Prompt response to the client means prompt response to beneficiary. Claims Ethics - Does the company have a record of paying claims promptly? Premium Cost- Are you getting the best value for your premium dollar? A properly designed insurance programme is as essential to a sound financial plan as a strong foundation is to a home. Do it right and the future is secure.

JONATHAN ROBINSON is the sales manager at Colonial Life Assurance Company Ltd. For more information, e-mail, call 293LIFE (5433) or visit

18 â– JANUARY 20, 2012



Five chemicals to avoid in food BY TERRI BENNETT McClatchy Newspapers (MCT)

Food manufacturers aren't going to advertise the fact that controversial chemicals are actually in their food. If you want to be informed and eat better, here are five chemicals to avoid in food so you can eat without worry. ) Sodium Nitrates & Sodium Nitrites. These two similar ingredients are used in many processed meat products (think hot dogs, bacon, and lunch meats) because they act as food preservatives. They have been linked to different types of cancer. A better bet is to opt for meats labeled "nitrate-free" or "nitrite-free". ) Aspartame. This artificial sweetener is found in thousands of diet drinks and foods. While it's been around for decades, it is one of the most controversial ingredients in our food chain. Some research suggests it is actually linked to many medical problems and even weight gain. Check with your doctor about

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making the switch to a new ingredient available known as Stevia. It's a natural zero-calorie sweetener that comes from the Stevia plant. ) Certain Food Dyes & Coulorings. More and more parents are becoming increasingly concerned because of research that suggests food dyes are linked to hyperactivity in children. Think about all the artificially coloured food items on the market such as juices, boxed foods, and bakery items. The safer choice is to avoid foods with numbered dyes on the ingredient list. Also, seek out organic foods, which don't contain synthetic food dyes and colorings. ) BHA & BHT. Butylated Hydroxyanisole and Butylated Hydrozyttoluene are two similar additives that are common food preservatives. They work by preventing fats and oils from spoiling so you'll see them used in chips, cereals, and even chewing gums. The concern is that they may cause cancer or



alter behavior. These additives aren't banned from foods but they do have to be on the label. Also, remember that it's usually 'junk food' that contains BHA or BHT. ) Perfluorooctanoic Acid (PFOA). While PFOA is not added to our foods, many of our foods are contaminated with it. That's because it's used in food packaging and cookware. This chemical is linked to cancer and once it's in your body, it can stay there for years. PFOA is used in many microwave popcorn bags and certain non-stick cookware. If you want to keep it out of the foods you eat, consider banning microwavable popcorn from your home and using non-toxic cookware such as glass or stainless steel. Remember, eating better begins with knowing what you actually eat. Inspecting the ingredient list is always your first line of defense. And, when possible, go the organic route. It's another important way to Do Your Part to eat better while keeping unnecessary sometimes-dangerous chemicals out of our environment. â–




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What are the three W's of life insurance? SUBMITTED BY FREISENBRUCH-MEYER GROUP When considering financial planning needs, life insurance tends to be last on the list. This article will help you with the who, what and here of life insurance. New mothers or parents, first time homeowners and business owners are most likely to get life insurance. A common misconception is that life insurance is only needed for protection when a life altering event occurs, such as having a child or owning a home, marriage or divorce, death of a parent or spouse. However, life insurance meets different needs at different stages of your life and you can tailor it to reflect important events that occur throughout your lifetime. The most affordable time to buy life insurance is when you least expect to need it — when you’re young and healthy. Everyone can benefit from financial protection; people with responsibility for others, people with no family ties, people with estates to protect, people who want to leave a legacy, people starting a child’s fund, business owners and more all need financial security. At Freisenbruch-Meyer Group, we have partnered with London Life, a subsidiary of The Great-West Life Assurance Company, to provide a very competitive life insurance product with exceptional benefits and flexibility. Sharon Donawa, our London Life exclusive senior sales sdvisor, is an experience trained financial security advisor who can analyze any situation to help determine the coverage needed. Mrs Donawa is the first Bermudian to be awarded membership into the exclusive London Life Executive Club. To qualify for such membership an advisor must achieve significant sales figures, along with a 90 per cent persistency rate by year end. Mrs Donawa has significantly exceeded the requirement with a 95 per cent persistency rate for 2011 and did the same in 2010. Her team of two, accompanied by Khalilah Phillips, provides exemplary customer service and product knowledge. Top five factors to consider when determining the coverage you need: ■ Mortgage ■ Debts and lines of credit ■ Family’s standard of living ■ Education funding ■ Business continuation What is the best life insurance to buy — term or permanent? The simple answer is that it depends on your short and long-term needs and prefer-

ences for flexibility and risk. It is a cost-efficient way to protect your loved ones and ensure your family’s continued financial well-being. Our life insurance cover has the flexibility you need to create the right plan for you. Consider what protection you need today, keeping in mind your goals for the future. Our sales advisor can talk openly with you about your specific situation right now and determine how much life insurance you need immediately and how much to include in your financial security plan for the years to come. The following table is provided by our partners at London Life and compares the different coverage options available under Term and Permanent life insurance:

Term Temporary need Lower initial cost Increasing premium at renewal Pay as you go Fixed expiry date Fixed value over a limited time period Level death benefit No cash value Benefit paid at death

Permanent Permanent need Higher initial cost Level premium with built in flexibility Buy and Own Coverage for life Increasing value over your lifetime Level or increasing death benefit Growing cash value Receiving benefits during life and at death Access to cash value while living Life insurance proceeds at death


FIT: The best time to buy life insurance is when you are young and healthy.

20 ■ JANUARY 20, 2012





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Staying healthy the natural way BY ENITH THOMAS There are eight natural laws of health that when combined can greatly assist in the cure and prevention of all illnesses; they are sunlight, temperance, air, trust in divine power, nutrition, exercise and water. Simply said, when using natural remedies, we need to start all over, right from the beginning; we need to start new. Ellen G. White, a leader in health reform and founding member of the Seventh-day Adventist Church, said: “Disease, we are told, is an effort of nature to free the system from conditions that result from a violation of the laws of health.” In utilizing natural remedies, we actually assist the body in doing exactly what it is designed to do; heal its own wounds. Fortunately, Bermuda boasts many such plants and herbs that greatly assist our bodies in natural healing.

Effective These include aloe, plantain, well-known as rhubarb, and simple garden thyme just to name a few. Aloe can be used internally for chronic constipation, gastritis and stomach ulcers. It acts as a laxative and bowel regulator. Because used alone can cause gripping, it is best combined with ginger root. Externally, the gel inside the aloe plant has the capacity to heal even the most severe burns, including radiation and chemotherapy, abscesses, infections in wounds and ulcers. Plantain is the weed we kill in our lawns. Internally this is effective as a diuretic to decrease inflammation, an expectorant for mucus congestion and an effective relief of diarrhea. It is also good for hoarseness, and all manner of respiratory problems especially those involving mucus congestion. Externally, rhubarb acts as a natural healing antibiotic, commonly known to neutralize the toxins of insect bites. Purging to release the fresh juice, this can be applied directly to itchy infected skin, cuts and scratches and chronic problems

such as ringworms or even hemorrhoids. Thyme used internally is especially good for throat and bronchial problems, including laryngitis, bronchitis, fever, headache and mucus. As a tea, thyme is used for intestinal and stomach problems including diarrhea, gastritis, lack of appetite and colic. Externally it is used for itching and flaking of the scalp. Salve combinations, incorporating thyme, are excellent for herpes.

Thyme tea is also useful as an antiseptic wash for wounds. Mixing the juice of the thyme plant with vegetable oil works well for athlete’s foot, crabs, ringworms and lice. In an island where insurance costs continue to rise and job security is uncertain, it is imperative that every person have some knowledge of natural remedies; ways to combine our herbs, and how to apply them in the treatment of the sick within our families. Good health can no longer be taken for granted. Our ancestors are quite familiar with what we now consider a new way of alternative care. Some of us have taken the time to not only get back on the old path, but it is our own experience that these eight laws of health combined with the effective use of herbs brings with it a healthier, stronger and more energetic body — with no side effects.

Expect Health is an extremely valuable asset and we only realize this when our bodies are in less than optimal condition. We have learned that you cannot use half of the formula and expect to get the ultimate in good health. The true power is in the whole package. If you are willing to give God’s gift of natural remedies a chance and to daily eliminate all toxic substances from the body, and replace them with the building materials needed — we can surely restore the body’s ability to heal itself naturally. For more information on the above subject contact Right Choice Healthy Lifestyle Ministries at 335-0350. ■


NATURE’S POWER PLANT: Aloe can be used internally for chronic constipation, gastritis and stomach ulcers. It acts as a laxative and bowel regulator.


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BABY AND ME: Stroller Strides provides a full body workouts for moms of infants.

‘Mommy and me’ workouts gain popularity BY AIMÉE TJADER Star Tribune (MCT)

The Alphabet Song, Ten Little Monkeys and Baa Baa Black Sheep aren't typical accompaniment for a morning workout, but they're appropriate when your exercise partner is not yet three. They formed the soundtrack recently at the Mall of America as mothers pushing babies in strollers zipped through Nickelodeon Universe, practiced plyometrics at Lego Land and cooled down in front of the Rainforest Cafe — bringing the mall to life even before

its stores opened. The group belongs to Stroller Strides, a national company that provides a total-body workout for moms with strollers — in parks when the weather is nice, in malls when it is not.

Fitness It one of the parent-child workout programmes that are popping up in the form of mommy boot camps and even family yoga classes that have moms, dads and kids jumping like frogs and swaying like trees. Despite the national focus on health and fitness, many

moms report having little or no time to exercise or feeling guilty about leaving their child to do so. That's why momspecific workouts that include children have become so popular. Such “mommy and me” classes tout providing mothers with a way to work out, socialize with other moms and interact with their children using quirky nursery rhymes and silly games amid lunges and squats. “I've never been committed to working out, and the gym's not my thing,” said Natalie Ansari, mother to two-year-old Ava and

seven-month-old Cash. "I need more of a team atmosphere." The mom attends Stroller Strides classes with friends from high school. Although she says she felt “a little silly singing the wacky" songs, her kids loved it. Plus, she enjoyed coffee with a few moms after class, then did a little shopping. "It's perfect for me," she said. Parent-child exercise programmes are hugely popular in coastal states such as California and Florida, where class sizes swell to more than 30 people


with waiting lists. Although the Twin Cities branch of Stroller Strides has been slower to grow, franchise owner and instructor Emily Christie reports a surge in her class sizes in the past year — from a few people to an average of eight and sometimes up to 20. "In some cases, the only way a mom with a young baby can work out is to walk by herself or do a fitness video at home," Christie said. “This is not a gym membership. It's an opportunity for moms to really find a place and come together in support of each other.”

Lunges Christie says many people mistake Stroller Strides for being "a walking group that you have to pay for." But despite the cheeky nursery rhymes, Christie meant business recently as she led the group around the mall's perimeter, working in vigorous intervals at several body-toning sta-

HEALTH CARE DIRECTORY tions. "Is your heart pumping?" she hollered after leading the group through the first set of lunges and plyometrics. "Now, we're gonna do a whole lotta 'Farmer in the Dell'!" Liz Reeve, mother to fourmonth-old Harper, is using Stroller Strides as part of her training for a marathon in January. But equally important to the new mom is the social aspect of the group. "I just moved to Edina (Minn.), so meeting other moms is a high priority," she said. "It's threefold. I'm working out, spending time with my daughter and making new friends." A recent University of Minnesota study found that parents of young children were not as healthy as their peers without kids, because they do less physical activity and eat less healthful foods than do nonparents. Experts say family-centered physical activity is one solution.

"We've always thought of exercise as a solitary activity — like going to the gym — but we have to redefine how we think of physical activity," said Jerica Burge, a University of Minnesota researcher. "Time is the biggest barrier, so parents have to figure out how to work exercise into their schedules with their children.”

Postpartum depression Family-centered exercise has other benefits, too. Postpartum depression affects 1 in 10 new mothers, according to the American College of Obstetricians and Gynecologists, but proponents believe the socialization and camaraderie of such exercise programmes can improve the mental health of new parents. In fact, mothers who maintain or increase their exercise pre- and postpartum have better maternal well-being than those who had no exercise or a lessened level of activity,

JANUARY 20, 2012 ■ 23

according to a study in the Maternal and Child Health Journal. During the recent Stroller Strides session at the Mall of America, the moms were encouraged to work at their own pace as Christie demonstrated modifications to make exercises easier or harder. Some of the women took quick breaks between intervals to console a fussy baby or unwrap a snack for a hungry toddler. Others have even stopped to nurse or change a diaper. Tickles are part of the deal, too, as the moms bound toward their children during a rendition of Ten Little Monkeys. Janet Atkinson also believes she's setting a good example for her year-old daughter, Elizabeth, and called Stroller Strides her "perfect workout." "I can lead by example with her and show her that this is part of a healthy lifestyle," she said. ■


Beauty Using groceries to go gorgeous foods 24 ■ JANUARY 20, 2012


Apply the market instead of makeup



he best way to look healthy and attractive may not be inside a $100 jar of cream or under a surgeon’s knife. Rather, what you put on your plate may be just as important as what you put on your skin. An increasing number of studies and clinical trials are underlining the importance of “beauty foods” — super-nourishing fruits, vegetables, nuts, teas and other everyday foods that may replace a trip to the spa with a stop at the neighbourhood grocery store. Did you know that eating salmon and other foods rich in Omega-3 fatty acids could result in fewer wrinkles? That you could brighten your smile with cranberries? That spinach, broccoli and Swiss chard contain vitamins that help produce an oily substance that acts as a natural hair conditioner? “Taking care of your skin is from the outside in, as well as the inside out,” says Dr. Joely Kaufman, a Miami Beach, Fla., dermatologist who participates in aging research and is an assistant professor at the University of Miami Miller School of Medicine. “A good skin care regimen involves both topical and dietary regimens.” The most obvious sign of the beauty foods movement has started appearing on store shelves. Last year, the American Dental Association identified foods that are good for oral health with a “Smile Healthy” sticker. The small stamp alerts shoppers that certain foods and drinks have been tested and met the standards set by the ADA for promoting healthy teeth, including fluoridated water. Most experts say eating a well-balanced diet is the best way to ensure healthy benefits. Still, some specific foods are proving to pack more punch in grooming a glowing complexion, shiny hair, healthy teeth and strong nails. Kaufman, the Miami Beach dermatologist, recommends foods rich in antioxidants — green tea, citrus fruits like oranges and pomegranate, spinach, collard greens, broccoli, romaine lettuce and egg yolks — to combat skin damage from the sun and aging. “There have been several studies linking foods rich in antioxidants to protection from the damaging effects of ultraviolet light,” Kaufman says. “Ultraviolet radiation is known to cause

production of harmful free radicals, which are linked to aging and skin cancer.”

Wine Add red wine to your shopping list, too. It contains resveratrol, an antioxidant found in the skin of red grapes. Resveratrol has been shown to exhibit anti-inflammatory and antioxidant properties; it also is associated with delays in the aging process, Kaufman says. One glass of wine offers benefits; more than that and

you risk too many free radicals that attack collagen and elastin, which accelerates aging. Kaufman also urges patients to stay well-hydrated with water because dehydration makes the skin appear dull, rough and older. Current thinking says you should let thirst guide how much water you drink every day. Liquids are the primary source, but you can also eat food with high water content, such as apples, blueberries, cherries, strawberries, aspara-

gus, carrots, celery and mushrooms. Joy Bauer writes that in addition to avoiding too much sun and smoking — the “two worst things for your skin” — fruits and vegetables rich in vitamins C and E nourish and protect the skin. High on her list: bell peppers, orange juice, lemons, whole grain cereals, peanut butter and avocado. Bauer also advocates eating foods that contain selenium, a mineral used in making a type of protein with antioxidant properties. ■



JANUARY 20, 2012 ■ 25

Six areas where eating right improves your looks ■ Hair: Vitamin B helps prevent shedding, slow growth and weak hair. Vitamin C deficiencies can lead to dry, splitting hair. Eat and drink: Fortified whole grain cereals, chickpeas, wild salmon, lean beef, pork tenderloin, chicken breast, white potatoes, oatmeal, bananas, sweet potatoes, peanut butter, eggs, tofu, apricots, strawberries, guava, bell peppers, orange juice, snow peas, broccoli, kiwi, cherry tomatoes, raspberries and tangerines.

■ Skin: Foods rich in vitamins C and E or the antioxidant mineral selenium help safeguard the skin from sun damage and delay aging by protecting skin elasticity. Eat: Sunflower seeds, peanut butter, avocado, tomato paste, red bell peppers, olive oil, mangoes, peaches, broccoli, spinach, cantaloupe, tangerines, watermelon, orange juice, tilapia, shrimp, turkey, brown rice, chicken breasts mushrooms and eggs. ■ Skin Hydration: Water helps flush away toxins and keeps cells wellhydrated, which means skin will look firmer and clearer. Although liquids are the main source of water, some foods have such high water content that they contribute to overall

hydration. Eat: Apples, blueberries, cherries, grapes, kiwi, lemon, mangoes, watermelon, pineapple, artichokes, beets, celery, cucumbers and yams. ■ Skin Renewal: Zinc helps maintain the collagen that keeps skin firm; it’s also involved in skin renewal. Eat: Pumpkin seeds, chickpeas, fortified whole grain cereals, cashews, lentils, lima beans, fat-free milk, green peas and pork tenderloin. ■ Teeth: Polyphenols are antioxidant plant compounds that prevent plaque from adhering to teeth and help reduce chances

of developing cavities and gum disease. Calcium strengthens the jaw bone, which helps hold teeth in place and prevents serious gum disease. Eat and drink: Black and green teas, cheese, milk, yogurt, cranberries and raisins. ■ Nails: Zinc keeps nails strong. Protein is necessary for nail growth and strength. Iron keeps nails from distorting into spoon shapes. Eat: Lean beef, turkey, chicken, veal, fat-free yogurt, milk, peanuts, green peas, clams, oysters, shrimp, egg yolks, tofu, beans and fortified whole grain cereals. ■

26 ■ JANUARY 20, 2012



Fitness tips from top trainers BY JULIE DEARDORFF


Chicago Tribune (MCT)

The 29-year-old Nichols, recognized as "America's Top Personal Trainer to Watch" by the American Council on Exercise and Life Fitness, has been on both sides of the fitness fence. As a teenager, she developed unhealthy exercise and eating habits — even though she thought she was working out correctly. In college, she struggled, bouncing from intense workouts to bagging exercise and gaining 40 pounds. "I was miserable," Nichols, of the Cincinnati area, recalled. “But as she learned more about personal training, she discovered "how to practice moderation, not just in food, but exercise," she said. “Fitness isn't about achieving a certain physique or going to extremes. It's about exercising in ways that are fun, fit into life easily and don't cause you to give up other things.”


orth America's top fitness professionals don't necessarily train celebrities and professional athletes or badger overweight realityTV contestants into shape. Instead, they work with recreational runners who want to get faster, they inspire virtual clients online and they make fitness classes innovative and challenging. These three fitness phenoms were all recently honoured by their industry as the cream of the crop. They've shared a few of their most effective secrets to help you get motivated or refresh your workouts:

JASON KARP Karp aspires to be "the Jillian Michaels of running," if only because the broad exposure would help him reach runners of all abilities. Karp is a big fan of the objectivity and the science of the sport: In races, there's a start line, a finish line and one winner. “I've always been interested in what makes someone faster than another person and how they got there," said Karp, the 2011 IDEA Health and Fitness Industry Personal Trainer of the Year who works in San Diego. “People think running is so simple," he added. "But a lot of people giving running advice have no idea what they're talking about.” Karp's top tips: Polarize your training. Recovery is the secret behind improvement; it can mean taking a day off or working at a lower intensity. With runners, Karp stresses going all out on hard days and relaxing on easy days. "Most people — especially gymgoers — make their workouts all in

the middle," he said. “It's the same thing every day. With really hard days, you force adaptations that cause stress; then you recover by working easy." Ease into it. If you've been sedentary for 40 years, don't sign up to run a marathon in six months. The other thing that drives Karp crazy? Going out too fast during the first mile of a race. Run a pace you can maintain the entire time, Karp said. Make interval workouts harder. Many runners try

to do this by running the intervals at a faster pace. Instead, decrease your recovery time between intervals, make the interval period longer or increase repetitions. “Raise the peak of the pyramid from the bottom," Karp said. "You'll be producing more mitochondria to do the aerobic work. When you can do more and more work at the same intensity, you'll be getting faster."

Nichols' top tips: Morning exercise works. Get up 15 minutes earlier to squeeze in a short workout. "It's one of the best ways to make sure nothing gets in the way," she said. As a non-morning person, Nichols forces herself up and out of bed two to three days a week for a run, knowing that she'll feel far worse if she blows it off. Make it easier: Sleep in your workout clothes. Don't work out on an empty stomach. "It's not going to result in greater fat burning," said Nichols. “What's most important for weight loss is burning total calories. If you are not eating in the morning or for a long time before you exercise, you won't be able to work out at an optimal level, and that's more detrimental," she said. About 30 minutes before a workout, try a small snack of 100 to 200 calories, which could include fruit juice, half a bagel or an energy



bar with three to five grams of protein and at least 15 grams of carbs. If you have an hour or two, try whole grain crackers with nut butter, hardboiled eggs, nuts or oatmeal. Walk — even if you can run. Walking is an important part of an exercise plan, even for fit people. “Every bit of physical activity is beneficial," Nichols said. "It's wrong for people to think they have to work out intensely to benefit. In fact if your workouts are always intense, you might be setting yourself up for failure. “If you're having trouble getting started, just do 10 minutes a day to start building a habit. "That's over an hour a week. Then work up to three 10-minute chunks in a day," she said.

LEIGH CREWS Crews, IDEA's Fitness Instructor of the Year, has what her husband jokingly calls a "certification addiction."

Best of the best fitness ideas ■

Runners go all out on your hard days and relax on your easy days. ■ Make your interval workouts harder. ■ Get up 15 minutes earlier and squeeze in a morning workout. ■ Don’t workout on an empty stomach. ■ Take time for a walk. ■ Find an activity you like. If you’re not into it, you won’t stick to it. ■ Eat food as close to possible to its natural state. ■ In fitness classes, don’t hang out in the back row — get up front. Over the last three decades, the 55-year-old dynamo from Alabama has taught everything from step aerobics and glide classes to her current favourites: TRX Suspension Training and Batuka, a new pre-choreographed dance fitness programme. The challenge for fitness instructors is that "we need to have the depth of a personal trainer and, at the same time, we have to distill our instructions down to

their very essence to serve a group situation," she said. Her passion now is training other fitness professionals, which she does through her fitness education company, Dynalife. Crews' top tips: Find what you like. Then do it. “Make that the cornerstone of your workout, because if you don't like it, you won't stick to it," she said. Round out that activity

JANUARY 20, 2012 ■ 27

with something complementary. If you like to run, for example, then run. But balance it with some yoga or strength training. Eat food as close to its natural state as possible. Eating the orange is always better for you than drinking the orange juice. Also stay away from refined or processed foods and limit the amount of high-fat protein such as meat that you eat each week. "Going all veggie is always an option," Crews said. Don't hang out in the back row. Group fitness classes can improve your odds for success, as the class tends to become one big family, said Crews. But if you're uncertain about your abilities, "let the instructor know you are a newbie, and position yourself where you can see yourself in the mirror and see the instructor," said Crews. “It will be much easier to follow, learn and look like you already know what you're doing in there.” ■

28 ■ JANUARY 20, 2012



Are toning shoes worth it? BY ALEXIA ELEJALDE-RUIZ Chicago Tribune (MCT)

Can you wobble your way to buns of steel? The popularity of "toning" shoes, whose unstable soles require you to work muscles harder to stay balanced, suggests consumers are banking on it. Sales of toning shoes, which cost from $70 to upwards of $200 and have enlisted celebrities like Kim Kardashian and Wayne Gretzky to tout their fitness benefits. The ads for many of the shoes, showcasing women with enviably sculpted legs (there are toning shoes for men but the customer base is overwhelmingly female), say that wearing them will help you burn more calories, tone muscles and improve posture. Most manufacturers compare the experience of wearing their shoes to walking on sand. Foot doctors for years have been prescribing shoes with unstable soles to help patients with foot or ankle arthritis, but can they also get you a few steps closer to firmer thighs? Peer-reviewed studies on shoes made by Masai Barefoot Technology, pioneers of the rocker-bottom shoes that are beveled at the heel and toe, have found that standing and walking in unstable shoes can strengthen neglected foot muscles and provide some knee and low back pain relief, along with other therapeutic benefits. Studies on FitFlops, which use Microwobbleboard technology in the midsole, have found they reduce foot pressure by an average of 25 per cent and can absorb 22 per cent more shock in the lower legs. Whether that translates to a better backside is sketchy. Skechers, whose Shape-ups have a rocker sole and an "ultrasoft Resamax kinetic wedge" for a squishier cushion, points to a study published last year in the journal Clinical Biomechanics that found that people who walked in MBTs after ankle arthritis surgery burned more calories than the control group who walked barefoot or in normal walking shoes. Previous news stories have cited studies funded by Skechers that found people lost more weight and body fat wearing Shape-ups than flat shoes, but those studies were criticized as being poorly controlled (Skechers declined to provide the studies). Reebok, whose EasyTones use balance-ball-inspired pods and

If You’re buying Podiatrist Paul Langer offered these tips if you plan to buy toning shoes: ■ Don’t wear them if you have poor balance. ■ Try on different kinds to assess which are most comfortable and suitable to your needs. ■ Avoid cheap knock-offs, which tend to be flimsy on the sides. ■ The shoes can be heavy, some weighing more than 16 ounces per shoe. Take that into account when buying, as heavier shoes can cause more muscle soreness. Moving Air Technology to create instability, commissioned a study that found electrical activity was 28 per cent greater in buttocks muscles and 11 per cent greater in calf muscles for wearers of EasyTones versus a regular Reebok walking shoe. Neither company provides guidelines for how long or frequently people should wear the shoes to see benefits. They say the shoes are not meant to replace the gym, but rather help people "get more out of every step," said Leonard Armato, president of Skechers Fitness Group. In search of an independent assessment, the American Council on Exercise last year sponsored a study that found that walking in Sketchers Shape-ups, Reebok EasyTone Reenspire or MBTs was no more effective at burning calories or working muscles than walking in a regular New Balance running shoe. The researchers, from the Exercise and Health Program at the University of

Wisconsin at La Crosse, tested muscle activity in the calves, quadriceps, hamstrings, gluteus, abdominals and lower back. Even if muscles do work harder at first to overcome the instability, the effect dissipates as muscles adjust, said Cedric Bryant, chief science officer for the American Council on Exercise. But there could be an indirect benefit if toning shoes are encouraging people to walk more, Bryant said. Almost all of the test subjects in the ACE study told the researchers that the toning shoes were more comfortable than traditional running shoes, he said. Toning shoe companies can cite thousands of testimonials from happy customers, but not everyone's satisfied. Several lawsuits claiming misleading advertising have been filed against toning shoe manufacturers from Reebok to New Balance, and last summer Skechers was named in a federal class action lawsuit alleging Shape-ups offer no health benefit beyond what regular sneakers provide and can cause injury. An Ohio woman filed a lawsuit claiming that wearing Skechers Shape-ups led her to develop hip fractures. In a review of injury reports on, Consumer Reports identified 36 complaints between March and May associated with toning shoes. Most of the reported injuries were minor, including tendinitis and foot, leg, and hip pain, but 15 involved broken bones from falls, some requiring surgery. No studies have suggested that toning shoes are dangerous or cause pain, according to an article this summer put out by the American Orthopaedic Society for Sports Medicine. ■



JANUARY 20, 2012 ■ 29

What is Celiac Disease? BY BARBARA QUINN The Monterey County Herald (MCT)

Celiac disease is an autoimmune disease that affects an estimated six million people in the United States and Europe. It damages the lining of the small intestine which interferes with the absorption of nutrients from food. Here are some questions I received from readers on this topic: Q: I read your notes in the Houston Celiac newsletter. I notice that you did not list oats as an issue like wheat, barley and rye. You mention oats only as a problem if cross contaminated with wheat. Is this correct? I thought oats contained gluten. A: Officially, pure oats do not contain gluten — the protein found in wheat, rye and barley that sets off intestinal damage in people with celiac disease. Oats contain a protein called "avenin" which is somewhat similar in structure to gluten, however. So while most people with celiac disease do just fine with oats (as long as they are not processed alongside wheat, rye and barley), some may not. Q: Gluten can be present in barleybrewed beer. How could it not be if barley contains gluten? A: Good eye. Barley does contain gluten but many experts say that only a fraction gets into beer after the brewing process. In the United States, the Food and Drug Administration allows a product to be called "glutenfree" if it contains less than 20 parts per million (ppm). So a barley-brewed beer may contain traces of gluten and still be labeled "gluten-free." Q: I have a 12 year-old daughter with celiac and she is an athlete who is constantly on the go. Lots of practices and trying to grab a healthy meal before or after practice. Any ideas on quick meals that give her what she needs? We do pasta, chicken, beef, vegetables, fruits. She is a bit on the fussy side. A: Rice, corn and potatoes are staple carbs for gluten-free athletes. Think rice cakes, rice and potato-based crackers and corn tortilla snacks for on-the-go. Other gluten-free grains to add to the mix include quinoa, amaranth, soy and millet. Fruit and vegetables (in their natu-

Gluten-free in Bermuda There are a lot more options for those with Celiac Disease or those who choose to be gluten free than there was five years ago. ■ Most grocery stores have an area for gluten free products, although they may be in the health or organic aisles and quite often they are spread throughout the store. ■ Dangelini’s Cafe at the Hamilton Ferry Terminal offers gluten free treats on Fridays. ■ Restaurants that generally do a good job in serving gluten free meals as long as you let them know: House of India, Victoria Grill, Sung Sing. ral packages) are gluten-free as are chicken, beef, and fish. Several companies have introduced gluten-free snack chips made with apples, sweet potatoes and onions that are processed in strict gluten-free processing facilities. And many Halloween goodies are gluten-free including chocolate kisses, Raisinets, and Jelly Belly jelly beans. What many gluten-free teens miss is pizza (gluten is in wheat crust). Many restaurants now offer gluten-free pizza.

Q: Is there a nutritional advantage to eat gluten-free if you do not have a celiac disease or gluten sensitivity? A: No there is not, says the U.S. Food and Drug Administration. Q: How do you know you are sensitive to gluten? A: Blood tests followed up by a biopsy (looking for damage in a piece of your intestines) are the gold standard for diagnosing celiac. Q: I am writing to you because I have several residents who have celiac disease. I am currently struggling on finding out more about the disease, so I am turning to you for help. Are there any books or reference guides you would suggest to help educate me on the subject? Thank you for your time. A: Dear K.K. Check out the information on this topic at the National Institutes of Health http://digestive. It also lists organizations that can offer expert advice and resource materials. ■

30 ■ JANUARY 20, 2012





JANUARY 20, 2012 ■ 31

Nine ways to get fit on the cheap Better health doesn’t have to cost you a lot of money BY JESSICA YADEGARAN Contra Costa Times (MCT)

Can’t afford a gym membership? Makes sense, given the financial climate and the need to tighten our belts. But if you want to tighten that belt holding up your jeans, money is no excuse. There are plenty of ways to work out and get in shape at little or no cost. “Weight loss starts in your mind, and this has nothing to do with money,” says Benjamin Jackson, a certified health fitness instructor and president of New Direction Personal Fitness and Sports Performance in Danville, Calif. “You just have to be mentally and internally motivated.” Start by setting specific goals, and realize that there is a psychology behind your “number,” Jackson explains. “It’s not necessary that you want to lose 30 pounds but that you want to fit into a certain pair of jeans or be as successful with your body and health as you are in other parts of your life,” he says. Below, find nine fabulous ways to get fit on the cheap. Some are courtesy of Jackson. Others were culled from our own nifty research. Yes, it’s that easy.


. TV as trainer. If you subscribe to digital cable or get On Demand channels, you may have access to FitTV, which features round-theclock exercise programming. Tighten your tummy with the belly-dancing show Shimmy. Get toned with world-renowned trainer Gilad Janklowicz on It's Body Sculpt with Gilad Janklowicz." Or switch it up with In Shape with Sharon Mann, the Canadian Aerobics Champion. . Squats are free. Jackson is particularly fond of incorporating them into real-life moving patterns. Try what he calls the "live lift" the next time you're picking up your kids' toys or grabbing that pen off the office floor. Simply bend from the hips — not from the knees — while keeping your spine straight and stable. This strengthens the legs and lower back and reduces tension in neck and upper shoulders, Jackson says. . Find a buddy. Research has proved that people are more likely to exercise when they have someone to do it with, Jackson says. So, grab a

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friend or family member before or after dinner. Then walk. Jog. Bike. Swim. Find a form of exercise and a time that works and stick with it. In the beginning, commit to 30 minutes of exercise two or three days a week. Jackson says dogs make the best exercise partners in the world. "If you don't have one, borrow a friend's." . One-legged moves. You don't need a gym or even hand weights to see results from resistance training. Using your body weight is usually more than enough, Jackson says. Challenge yourself by working one at a time. Sit in a chair and stand back up on one leg. "We spend most of our life on one leg, whether we're walking or sleeping, so it's a great exercise," he says. Jackson recommends three sets of 10 repetitions three times a week. The exercise improves balance and strength, but should be avoided if you have knee problems. . YouFit. Did you know you could be getting in shape while watching YouTube? No, not with those quirky Croatian music videos. A search of "fitness" yields 28,000 re-




EASY AND FREE: A proper back stretch. sults, including salsa dancing workouts, abdominal workouts by Ford models and a series of nine-minute workout videos catered to women and weights. Search "running tips" and you'll get a two-minute session on how to warm up for a jog. It's all there, you just have to cater the search to your liking. . Take the stairs. Let's face it, they're all around you — at the mall, the library, and all parking structures. So skip the elevator and channel your inner Rocky. Don't forget to get those knees up high. If you're lucky enough to have stairs at your home, double up by working out your triceps. Sit at the edge of a stair, put your hands, palm-down, on either side of you and lift yourself up and down in small pulsing motions. . Get toned with iTunes. If you have an iPod, you can download hundreds of fitness-related podcasts, Unlike your flat screen, however, it goes with you — to the park, the beach or around

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the neighbourhood. . Stretch. Yes, improving flexibility aids in weight loss. Tight muscles decrease blood flow, which can slow down fat elimination, Jackson says. "It's not a ton of fat, but it makes a difference." That said, Jackson believes stretching loose muscles is a waste of time. Instead, stretch an area that is tight or that gets overlooked. For most people, that's the minor pectoral muscles and the hamstrings. . Look around. Your environment — your house, your community — is full of exercise tools and resources. The track at the nearby high school. Walking and hiking trails. Use what you have instead of focusing on what you don't have. "If you don't have a treadmill, I guarantee you have a sidewalk," Jackson says. "If you don't have running shoes, you have a decent pair of walking shoes." Don't own hand weights? Those paint cans in the garage make great ones, Jackson adds. ■

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32 ■ JANUARY 20, 2012



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Health Care Directory 2012 Part 1 January  
Health Care Directory 2012 Part 1 January  

From asthma to cellphones to life insurance, the Bermuda Sun's Health Care Directory 2012 has the answers to all your health questions.