February 26, 2014

Diet& Nutrition

YOU ARE WHAT YOU EAT!

Staying Fit

Tips to maintain a healthy diet

Getting Outside

Summerland Seniors Village – a vibrant community

By Shelley Grenier, CSA Choosing the right retirement residence for you can be an extremely rewarding and exciting experience.

Taking the right steps can alleviate many feelings of anxiety or stress and the result can be a wonderful new adventure.

Tip 1 – Be Prepared Once you have decided to investigate making the move to a retirement residence, list all of the residences that are available in the area of town where you would like to live.

You can gather this list by contacting resources within the community such as the seniors information services, through the area’s seniors’ papers or even through your local yellow pages for example.

Tip 2 – Plan Ahead Think about what you are looking for in a retirement residence.

Even if you are in good health today, ask yourself if you will be prepared to make another move should your care need change in the future.

Tip 3 Tour Plan on touring as many retirement residences as you can.

It is important to get the right feel for a place and be prepared to visit more than once before you are able to narrow your decision down to a specific residence.

The

Talk to people to get their perspective on daily life there. Pay attention to how staff members interact with the residents and how the residents interact with each other.

When touring, you should be invited to stay or return for a complimentary lunch or dinner. If you are not invited then ask.

There are many things to consider while on tour of any retirement residence, for example, What is included and what will there be an extra charge for, the number of meals and snacks provided each day, is there cable television, are utilities such as heat, air conditioning individually controlled, is there housekeeping with flat linen laundry service, are there laundry facilities on every floor for personal laundry, is there recreation programming, is there a residence bus available for outings, is there an emergency call bell system, do the amenities including a private dining room, library, theatre room, multipurpose room, exercise room, supply store, spa and beauty salon, is there a bistro available, are guest suites available, and are pets allowed?

Researching the right retirement residence for you is a major decision.

Sometimes it helps to have people that you trust come along on your journey.

Take the time to get a “feel” for each residence and choose the one that has the best “fit” for you.

Enjoy and have fun.

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summerlandseniorsvillage.com PENTICTON WESTERN NEWS

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For a personal visit, call Sharon 250.404.4304 12803 Atkinson Road, Summerland, BC 

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Eye exams helpful in detecting diabetes Dr. Specs Optical would like you to be aware that diabetes is the single largest cause of blindness in Canada.

People with diabetes are more likely to develop cataracts at a younger age and are twice as likely to develop glaucoma, but diabetes’ effect on the retina is the main threat to vision.

Called diabetic retinopathy, this effect of diabetes on the eyes is the most common cause of blindness in people under age 65 and the most common cause of new blindness in North America.

It is estimated that approximately two million individuals in Canada (almost all people with diagnosed diabetes) have some form of diabetic retinopathy.

Symptoms can include blurred vision, flashes of light, blotches or spots in vision, or sudden loss of vision. n early stages of retinopathy there may be no symptoms, so it is important to have regular eye exams to reduce the possibility of eye complications.

Many problems can be treated with greater success when caught early.

So it is vital to see an experienced eye care professional regularly and keep blood glucose levels well managed.

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PENTICTON PLAZA 

PENTICTON WESTERN NEWS

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FEBRUARY 26, 2014

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Success: Image is everything campaign With the support and generosity of the communities throughout the region, the South Okanagan and Similkameen Medical Foundation has reached the goal for the Image is Everything campaign and raised $1,500,000.

This completes the entire campaign to change the three X-ray rooms along with a portable machine used for the Emergency and ICU departments from outdated X-ray cassette equipment into state of the art X-ray Digital radiography.

Digital radiography is a form of X-ray imaging where digital X-ray sensors are used instead of the traditional cassettes. Similar to a digital camera, this technology uses a digital image capturing device.

This gives the advantage of an immediate image preview and the elimination of costly time intensive cassette processing steps.

Digital has the ability to apply special image processing techniques that enhance overall display of the image and the process is fast, with the least amount of radiation.

Used on practically every part of the body, on infants to the elderly, whether we are diagnosing a trauma injury, a chest infection or a cancer, X-ray equipment is the most widely used diagnostic device recommended by doctors.

More than 40,000 patients had X-rays from all over our region last year and that number is a 4 per cent increase from the year before. X-rays are available in several of the communities served by PRH, however, many patients need further treatment and additional X-rays are required.

Digital radiography will bring a tremendous equipment improvement and diagnosis which will benefit all of our patients.

The Image is Everything campaign focuses on providing increased image quality, reduced radiation and allows for faster, more efficient diagnosis of diseases and injuries.

What is also important for our citizens to remember Penticton Trade & Convention Centre

SATURDAY MARCH 08, 2014 9am - 4pm FREE ACCESS Participate in a Healthy Activity Demos, Entertainment Living Assessement and Healthy Eating Sessions & Speakers Like us on Facebook for a Expo Tradeshow - over 45 Organizations chance to WIN a Fantastic Children’s Area provided by Healthy Grand Prize.

Communities for Kids/Success by 6 www.healthylivingfair.com Keynote Speaker: Joy McCarthy H E A LT H G U I D E 2 0 1 4 H E A LT H G U I D E 2 0 1 4

is that as we prepare for the future hospital patient tower expansion, this new equipment will stay in its current location at PRH and will be used for many years to come.

Construction on the rooms will begin in the spring with completion expected by the late summer of 2014.

We’ll let you know when the construction project is completed.

We want to sincerely thank the thousands of individuals, service organizations, business and our auxiliaries for their dedication and support toward this campaign.

So what’s the next campaign for the South Okanagan Similkameen Medical Foundation?

Possibly a patient care tower – for the expansion of Penticton Regional Hospital. Stay tuned, for the provincial announcement.

For more information and to make donations, contact the SOS Medical Foundation office at 250 492 9027 or by mail to 550, Carmi Avenue, Penticton, BC V2A 3G6 or go on the website at sosmedicalfoundation.com.

For more information contact: Janice Perrino, Executive Director, CFRE

South Okanagan Similkameen Medical Foundation Why make the South Okanagan Similkameen Medical Foundation part of your estate and tax planning? Bequeathing a portion of your estate through your Will or gifting assets during your lifetime are terrific ways to ensure health care excellence for years to come for your family, friends and loved ones. Will you leave a legacy of hope and healing?

South Okanagan Similkameen Medical Foundation 550 Carmi Avenue, Penticton, B.C. V2A 3G6 Phone: 250-492-9027 • Toll Free: 1-866-771-0994 www.sosmedicalfoundation.com

PROOF

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Protection from sun also key in winter time Fun at the beach or on the slopes can cause premature aging or skin cancer.

From sunburn to windburn to prevention of extremely dry skin, winter poses a number of unique skin care challenges. With a little thought and planning, you can enjoy your winter escapades without worrying about Jack Frost ruining your fun.

It might feel cold outside, but that doesn’t have anything to do with the strength of the sun’s ultraviolet, or UV, rays. Sunburn has nothing to do with temperature, and a day on the slopes can be just as damaging to the skin as a day on the lake.

The application of a good SPF is recommended even in the winter when you are exposed to the sun. The rules of reapplication apply to all seasons. Don’t forget your lips.

Too much sun exposure can lead to dry, cracked lips and, over time, can cause skin cancer.

Avoiding sunburn means avoiding the sun, and that means covering up. Now that sounds silly to mention in winter when we are covering ourselves but many people get a sun burn on the slopes because they did not cover the lower half of their face and the reflection of the sun on the snow ended up being the straw that broke the camel’s

back. So, don’t forget to wear shades or goggles that include UV protection and cover your sensitive eye area.

And whether it’s winter or summer, pay attention to the UV index scale. Minimize the amount of time you spend in the sun when the UV levels are high. There are many apps available these days to give you UV ratings.

One way to tell that UV levels are higher is to look at our shadow. If it’s shorter than you, for example at midday, seek out shade.

The strength of the sun’s UV rays increases as the elevation increases. If you live or vacation in high altitudes, you need to be especially careful about using sun protection. UV rays are stronger at higher altitudes, and during the winter, you get extra exposure because UV rays reflect, or bounce, off the snow back at you. If you’re going to spend time in high altitudes, plan on wearing stronger sun protection than you normally use.

At Penticton Laser and Skin Clinic we have different treatments available to help you with existing sun damage, as well as skin care to prevent more from occurring.

A Medi-Facial is one way to help your skin through winter, and is customized to suit your skin`s individual needs.

Call today to learn more.

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Planned giving: many options available The Penticton and District Hospice Society exists to foster palliative care and bereavement programs to support individuals and families in our communities. The Society supports Moog & Friends Hospice House, Penticton & District Bereavement Resource Centre, and the Palliative Care program in the community through gifts made by private individuals and businesses.

Many donate money directly to the Hospice Society as a way of supporting its operations and as a thank you for the care their loved ones received in the final days of their lives. An alternative form of donation is through a longer termed planned giving.

Planned giving is the process of designing a charitable gift to achieve the donor’s wish to support the Society, while minimizing tax and maximizing financial benefits.

The federal government supports planned giving by allowing a person to donate up to 75 per cent of net income while living, and 100 per cent in their final year. Excess credits can be carried forward five years, and back one in the final year. While tax savings rarely motivate a person to make a gift, they are an important consideration and may affect the amount and kind of assets donated.

Examples of a deferred gift would be a simple bequest

in your Will, donation of a life insurance policy, designating the charity as a beneficiary of your RRSP/RRIF’s, or the establishment of a charitable trust.

Immediate gifts can be listed securities, investment funds, GIC’s, RRSP/RRIF’s, annuities, property and land.

If these gifts are significant, they can be set up as an endowment spread over many years to create a lasting tribute to the donor or their family.

Donations can also be invested and structured to provide income for the life of the donor, or gifted to the charity. Also, the principal can be returned to the donor (or estate), or gifted.

Planned giving is both intricate and multi-faceted, and it is important to design the gift in a way that reflects who you are, to ensure it is in harmony with your personal philanthropic wishes.

If you are interested in Planned Giving, we can provide more information to you, and if you wish, give you references for our accredited professionals. Please email penticton.hospice@shaw.ca or contact us: Penticton & District Bereavement Resource Center 626 Martin Street, Penticton, B.C. V2A 5L6 Phone (250) 490-1197

Penticton & District Hospice Society

Bereavement Resource Centre A safe, compassionate environment offering grief support services in the South Okanagan/Similkameen en en

2014 Special Events

Mr. Stephen Garrett Inspiring Author, Speaker, Educator

May 6th

Dr. Alan Wolfelt Renowned Author, Educator & Grief Counsellor

September 25th

Programs: 

Life Transitions - workshops that address losses that accompany change (illness, separation/divorce, job loss, relocation)

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Drop-in Grief Support Groups - Wednesday 6:00 p.m; Friday 10:30 a.m.

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Grief support for children, youth & families

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When Someone You Love is Dying

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Understanding Grief & Loss - a workshop for those working in health care services, community support agencies, etc.

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Pet Loss Grief Support

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Living with Dying - support when facing end of life

Bereavement Resource Centre: 626 Martin St., Penticton * Phone: 250-490-1107 * email: info@pentictonhospice.com Website: www.pentictonbereavementresources.com * Facebook: Penticton & District Bereavement Resource Centre

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Can diet soda cause weight gain?

For decades, people have turned to diet soft drinks as a healthier alternative to regular soft drinks.

However, consuming diet soda on a regular basis may have some serious health ramifications, including weight gain.

It may seem counterintuitive to suggest diet sodas may cause people to gain weight, particularly because they are commonly consumed by people trying to lose weight. However, artificial sweeteners found in some diet sodas may increase a person’s risk of obesity.

There are two factors at play with regard to the artificial sweetener conundrum.

First, researchers at the University of Texas Health Science Center in San Antonio found that something in the chemical structure of sweeteners alters the way the brain processes the neurotransmitter serotonin.

In addition to helping with sleep, mood and other functions in the body, serotonin helps tell the body when it is full.

When natural foods and sugars are consumed, serotonin signals to the brain to turn off your body’s appetite.

However, artificial sweeteners may prolong the release of serotonin, and your appetite remains in full force long after it should have abated.

Another component of artificial sweeteners, particularly aspartame, is that these chemicals can trick the body into thinking it has, in fact, consumed sugar.

That triggers the pancreas to produce the insulin needed to regulate blood-glucose levels. It also causes the body to store the glucose as fat.

This can lead to low blood sugar, which may cause you to eat a sugary treat in response.

Having diet soda or eating a sugarless item once in a while won’t create any long-term effects.

But repeatedly relying on artificial sweeteners could affect appetite and change blood sugar levels for good.

Drinking diet soda regularly may also affect cardiovascular health.

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

Nutritionists and doctors have advised that instead of adding artificial sweeteners to water and other beverages, flavor them with lemon or lime juice.

Instead of drinking diet soda, opt for unsweetened tea or plain water.

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Advice for aging athletes Retired professional athletes often speak about the difficult moment when they knew it was time to retire from professional competition. The transition can be easy for some but far more difficult for others. But aging amateur athletes know you need not be a professional to realize there comes a time when your body is telling you it’s time Logo offiiciel: to ease up.

Athletes are used to pushing themselves and stretching their limits, but some limits are best not pushed. Such is the case with the limits posed by aging. While athletes don’t have to completely fold up shop and hang up their cleats, tennis shoes or other athletic equipment as they approach senior citizen status, there are steps aging athletes can take to ensure they aren’t pushing their bodies too far as they grow older. * Recognize your new recovery time. Veteran athletes tend to have a sixth sense about their bodies, knowing how long they need to recover from common ailments like ankle sprains, knee pain, back pain and shin splints.

Despite the body’s remarkable ability for recovery, it’s not immune to aging, and that recovery time will increase

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as the body ages. Whereas a sprained ankle might once have been as good as new after a few days or rest, aging athletes must recognize that the same ankle sprain now might require more recovery time. Returning too quickly from an injury can only make things worse for aging athletes, so don’t push yourself. * Take more time to warm up. As the body ages, its response time to exercise increases. This means the body needs more time to prepare itself for cardiovascular and strength training exercises. Increase your warm-up time as you age, gradually increasing the intensity of your warm-up exercises until your body feels ready for more strenuous exercise. * Focus on flexibility. The more flexible you are, the more capable the body is of absorbing shock, including the shock that results from repetitive activities. But as the body ages, it becomes less flexible, which makes it less capable of successfully handling the repetitive movements common to exercise. Aging athletes should focus on their flexibility, stretching their muscles before and after a workout. In addition, activities such as yoga can work wonders on improving flexibility for young and aging athletes alike. * Don’t stop strength training. Some aging athletes mistakenly feel they should stop strength training as they get older. No longer concerned about building muscle, aging athletes might feel as if they have nothing to gain by lifting weights and continuing to perform other muscle strengthening exercises. But the body gradually loses muscle mass as it ages, and that loss puts the joints under greater stress when aging athletes perform other exercises. That stress can put people at greater risk for arthritis, tendinitis and ligament sprains. While you no longer need to max out on the bench press or challenge yourself on the biceps curl, it is important to continue to make strength training a part of your fitness regimen as you age.

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Easy ways to be more active Embracing an active lifestyle that leaves behind the comforts of the couch can be a difficult adjustment. But the payoffs of adopting a more active lifestyle are numerous.

In addition to feeling better physically, men and women who embrace more physical activity typically notice improvements in their mood as well.

The positive mental effects related to physical activity are no accident, as numerous studies have shown exercise can stimulate chemicals in your brain that improve your mood while also lowering stress and helping you relax.

According to the U.S. Centers for Disease Control and Prevention, aerobic exercise or a mix of aerobic exercise and strength-training activities three to five times a week for 30 to 60 minutes has been shown to improve cognitive ability and judgement, reduce a person’s risk of developing depression and improve sleep.

The numerous positive effects of physical activity illustrate just how beneficial such a lifestyle can be.

A few minor adjustments to your current routine might be all it takes to reap the rewards of living a more active lifestyle.

Walk this way Walking more can help many people quickly and easily improve their physical and mental condition. Instead of retiring to the couch after dinner, take a walk around the neighborhood with your family or significant other.

Or go it alone and use your nightly walk as a peaceful opportunity to collect your thoughts.

Walking after dinner is a great way to get in some daily cardiovascular exercise, and a post-dinner walk might encourage you to eat less.

Do your own chores It might be easier to cut your landscaper a check and let him look after your property, but that big green yard outside your front door presents a great opportunity for you to be more physically active. Mow your own lawn, choosing a push mower instead of a ride-on mower, and tend to your trees, shrubs and flowers yourself.

Join a sports league Joining a sports league is a great way to reach your weekly exercise goals, meet new friends and reconnect with a game you might have loved as a child.

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Our knowledgeable staff will be here to answer any questions, access your needs and help you find the mobility device that fits you and your lifestyle perfectly.

Find your perfect fit for independence

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Essence of good health is to do good outdoors in the sun. Such projects For many youngsters, exposure to volkeep kids on their feet as well, prounteering opportunities begins with mom viding a healthy dose of exercise for and dad. youngsters who may not be into orIn fact, the Corporation for National ganized sports. and Community Service notes that a youth from a family where at least one parent volSoup kitchen unteers is nearly twice as likely to volunWhile soup kitchens may not be teer as a youth from a family with no fambest suited to younger volunteers, ily members who volunteer. Youngsters are middle school students and high often enthusiastic about volunteering, and schoolers can learn a lot when volunthat enthusiasm only increases when kids teering at neighborhood soup kitchfind the right volunteer opportunities. ens. Kids can accompany parents on The following are a handful of places weekend mornings, preparing and that typically offer volunteer opportunities serving food to the less fortunate in tailor-made for youngsters who want to their communities. Soup kitchens give back to their communities. open youngsters’ eyes to the reality that not everyone is as fortunate as Nature cleanup Many children love to spend time in the great out- they are, instilling a sense of obligation to the less fordoors, making a local beach or park cleanup an ideal tunate that can serve kids well for the rest of their lives. way for kids to volunteer.

Nursing home Kids can join large groups to clear beaches and parks Residents of nursing homes may experience newof litter and debris, all the while spending a few hours found vigour when getting a visit from a child. Parents can contact nursing homes or retirement communities to learn about volunteer opportunities for children.

Many facilities encourage local youth to read to residents whose vision might be fading, and some facilities even host arts and craft projects where youngsters are paired with elderly residents.

Animal shelter Local animal shelters and veterinary hospitals often have ample volunteer opportunities available to youngsters with a love of animals. Some shelters may not allow kids under the age of 18 to have direct contact with the animals, so parents should inquire ahead of time before dropping kids off at the shelter or animal hospital.

Garden centres Kids who have shown a knack for gardening might PATRICK BELL KATHRYN ROBINSON JOSEPH JACOE be interested in volunteering at their local garden cenPATRICK BELL KATHRYN ROBINSON JOSEPH JACOE Wills & Estates Litigation Personal ters or nurseries, where they can learn the basics of PATRICK BELL KATHRYN ROBINSON JOSEPH JInjury ACOE Wills & Estates Litigation Personal Injury Real Estate Family Law Family Law gardening, including planting, watering and grooming, Real&Estate Family Law Family Law Wills Estates Litigation Personal Injury Corporate Law Litigation Corporate Law Litigation from trained professionals.

Real Estate Family Law Family Law Corporate Law Litigation Some inner cities even host gardening programs geared specifically to teenagers who want to learn more about the environment and how to plant trees and flowers.

Children often make great volunteers. Finding the right volunteering opportunity for your youngster can foster a love of volunteering for years to come.

BELL JACOE 1/4

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Connecting you to a higher purpose Visit the Volunteer Centre’s exhibit during the Okanagan Similkameen Healthy Living Fair, March 8, in Penticton.

Register as a volunteer and enter a draw to win a side table designed & donated by The Falls Furniture & Cabinet Company.

South Okanagan Similkameen

Volunteer Centre t: 1-888-576-5661 e: info@volunteercentre.info w: volunteercentre.info

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How to cut back on the sugar in your diet Many people have a love-hate relationship with sugar. They may love how it tastes, but they also may hate the effects sugar can have on their bodies. As a result, many people would love to reduce their sugar consumption.

The American Heart Association reports that the average adult in the United States consumes 22 teaspoons of added sugar every day, which equals 150 pounds per year. Teenagers consume even more, averaging 34 teaspoons every day. According to Statistics Canada, Canadians consume an average of 110 grams, or 26 teaspoons, of sugar daily. These numbers are more than twice the amount of sugar a person should be eating.

Healthy fruits, vegetables and some dairy products each contain sugar. But refined sugar can compromise a person’s health. When more than 10 per cent of a person’s total calories come from added or refined sugar, this can prove harmful to both the mind and body.

University of California, San Francisco researchers estimate that the 130,000 new cases of diabetes documented between 1990 and 2000 could be attributed to the increase of sugarsweetened drinks. Those who drink one to two servings of sweetened beverages are 26 percent more likely to develop Type 2 diabetes in their lifetimes than those who avoid such drinks.

When a person consumes more sugar than he or she needs, the excess may be stored in the body as triglycerides, a type of

Your health is our priority.

Our partnership with the Canadian Diabetes Association is part of our continued commitment to our community. We are dedicated to serving you - our customers to ensure that you have the information you’ll need to make an informed decision about your health.

Michael Kidd B.Sc. Pharm.

Pharmacist/Owner

250-276-3876

Penticton Power Centre #108-2210 Main Street Penticton, BC

Hours of Operation Monday - Friday: 9 am to 5:30 pm Saturday: 10 am to 2 pm Sundays & Holidays: Closed

• FREE Local Delivery • Diabetes Care Centre

blood fat. Both high triglycerides and low HDL levels contribute to the hardening of your arteries. which increases the risk of heart disease and stroke.

Information published in the British Journal of Psychiatry indicates sugar may be responsible for mood swings and other mental disorders. Fortunately, men and women looking to curtail their sugar consumption can do so in a variety of ways.

• Enjoy a sugar-free or low-sugar breakfast. You may begin the day with a sugar rush if you consume too much sugar at the breakfast table. This will inevitably result in a sugar crash, after which you may overeat or gravitate toward more sugary products. Starting the day with whole grains and lean proteins is a healthier way to fuel the body at breakfast time.

• Stock up on fruits and vegetables. When you crave something sweet, grab a piece of fruit or a sweet vegetable, such as corn or beets. You will be consuming fewer calories and eating less processed sugar.

• Opt for whole grains. Whole grains have a lower glycemic index than refined grains, which means they won’t turn into a sugary powder keg in your body. They also will help you to feel fuller longer, which reduces the temptation for overeating. Use whole grain pastas and breads when cooking, and opt for these foods when dining out.

• Read labels and ingredients to determine if sugar is hiding in the foods and beverages you consume. Anything that ends with the suffix “ose” is a derivative of sugar. Some restaurants will even add sugar to foods that don’t need them to make them irresistible and addicting, which is often the case with kids’ meals.

• Cut sweetened drinks from your diet entirely. Many people consume a substantial amount of sugar in their beverages. To avoid overconsumption of sugar, opt for water, unsweetened teas or diluted 100 per cent fruit juice if you need something sweet.

By cutting down on sugar, a person can gradually reduce his or her dependency on the sweet stuff and may lead to improved dental health and a host of other medical benefits.

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Differentiating colic from acid reflux If infants were born with an instruction manual, early parenting would be much less stressful. Unfortunately for new mothers and fathers, tending to a baby is often a system of trial and error.

Getting to the root of crying fits can prove rather challenging.

Colic When crying goes on and on with seemingly no cause, this could be indicative of something more significant than just a fussy baby. Infants use crying as a method for telling their caregivers that something is amiss.

Cries can indicate dampness, pain, sleepiness, or other conditions. But crying with no apparent cause is defined as colic.

Colic is not a disease but rather a behavioral condition. Babies with colic cry for seemingly no reason and very often at the same time each day. Nothing seems to comfort them. In addition to crying, the child may thrash around or clench fists.

Some believe that colic has its roots in the digestive tract, where there is the presence of lots of air that may stem from slow intestinal motility. Others believe colic is linked to an overstimulated central nervous system. Still, colic is not a diagnosis, but rather a way to describe how a baby is behaving.

The colicky behavior may be indicative of another underlying condition, such as acid reflux.

Acid reflux According to the National Digestive Diseases Information Clearinghouse, acid reflux affects more than half of all babies under three months old and usually resolves itself between the child’s first and second birthdays.

Acid reflux occurs when the lower esophageal sphincter, or LES, muscle remains open and enables stomach contents to flow back up through the esophagus and mouth.

Infants have immature muscle development, and their LES may not open and close only when swallowing, enabling food to come back up. The reflux can occur when the baby cries, strains or eats too quickly.

Symptoms may include excessive amounts of spit-up, crying and pain while eating. An infant may drink breast milk or bottles quickly and gulp the liquid down because it is soothing, only to find that this exacerbates the problem.

Infants with reflux may begin to cry when lying down.

They may also arch their necks and backs during or after eating or spitting up.

Some children have silent reflux, where the acid does not come out of the mouth, but rather the baby swallows it back down. Reflux babies may learn to associate food with pain and can develop aversions to feeding.

Whenever a child is exhibiting signs that go against the norm, parents can talk first to their child’s pediatrician.

Different feeding or sleeping strategies may alleviate some of the crying.

Medication or surgery may be needed in extreme cases, and a parent may be instructed to visit a specialist in gastrointestinal conditions for an accurate diagnosis.

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Explaining the gluten-free diet Dietary fads come and go, but the gluten-free movement is one nutritional trend that seems to have staying power. The gluten-free diet was once largely exclusive to sufferers of Celiac disease, a condition that damages the lining of the small intestine, preventing it from absorbing parts of food the body needs to stay healthy. That damage is the byproduct of the body’s reaction to gluten, a term used to describe proteins found in specific grains. But while the gluten-free diet remains a necessity for those who cannot tolerate gluten, nowadays even non-sufferers are embracing the gluten-free diet for a variety of reasons.

One such reason is non-celiac gluten sensitivity, or NCGS. Though NCGS is not as severe as celiac disease, research has suggested that a gluten-free diet can relieve NCGS symptoms such as abdominal pain and headaches.

Allergies are another reason some people may opt for a gluten-free diet. Unlike celiac disease or NCGS, both of which are digestive system responses to gluten, wheat allergy is an immune-system response and, like other allergies, can be outgrown.

But until a wheat allergy is outgrown, it’s best to avoid foods, including those with gluten, that might trigger an allergic reaction.

While a gluten-free diet is a necessity for people with Celiac disease, NCGS or wheat allergies it may provide little health benefit to those without such conditions. But that doesn’t mean the popularity of the gluten-free diet is about to wane. Those without a preexisting medical condition who are considering a gluten-free diet anyway should know a few things about this diet before making such a drastic change. * Gluten-free is not easy. Unlike eliminating sugary

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soft drinks or cutting back on fried foods, going cold turkey on gluten can be very difficult. Many people who adopt a gluten-free diet find it extremely challenging, as gluten proteins can be found in additives, making something as seemingly simple as reading labels a lot trickier than it looks.

Though labels may not list gluten among a product’s ingredients, men and women must be aware of all additives that contain gluten proteins in order to avoid gluten entirely. And while supermarkets are stocking more gluten-free products, shopping for groceries while on a gluten-free diet can be tedious. * Certain foods and drinks must be avoided. Though people considering a gluten-free diet are aware that such a diet requires some sacrifices, they may not know which foods and beverages they will need to avoid until they have instituted the diet. For example, a gluten-free diet excludes any beverages that contain barley, meaning beer cannot be part of a gluten-free diet.

Though many gluten-free beers are now on the market, beer aficionados may find such alternatives cannot compare to the real thing. Rye and wheat products also must be avoided, and these include products whose labels list bulgur, durum flour, farina, graham flour, kamut, semolina, and spelt among their ingredients. Though there are now many gluten-free foods on the market, unless labels say gluten-free, the following are a handful of products that should be avoided: Breads, cakes and pies, cereals, croutons, French fries, pastas, salad dressings, soy sauce and soups. * Be mindful of the dangers of cross-contamination.

Cross-contamination can occur during the manufacturing process when gluten-free foods come into contain with foods that contain gluten. Manufacturers typically include the phrase “may contain” on labels as a warning to consumers looking to avoid gluten and other ingredients.

When labels include this phrase, there’s a strong chance that cross-contamination has occurred, and such products should be avoided when on gluten-free diets. * A gluten-free diet may lead to a vitamin and nutrient deficiency. Grains are often rich in vitamins, and avoiding grains as part of a gluten-free diet can deprive men and women of these vitamins, weakening their bodies as a result. When adopting a gluten-free diet, speak with a dietitian to ensure your diet has enough iron, calcium, fiber, thiamin, riboflavin, niacin, and folate.

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Flossing on a daily basis should be automatic

by Dr. Matt Irvine Have you ever thought about what it means to have willpower? Current research about human behavior and neuroscience can shed light on the inner reasons for why we act the ways we do.

Thinking takes effort. The brain uses a large amount of your body’s resources, so our systems have developed mechanisms to conserve valuable energy. One of these systems is our autopilot, which helps us out by making it possible for us to perform repetitive actions without putting conscious effort into the process.

For example, you can probably complete your morning routine of “getting ready” tasks without a lot of mental effort. In fact while getting ready you can probably still use your brain for higher functions such as planning your day or reviewing important information. A lot of this tends to happen without our being aware of it.

Consider a temptation that you may encounter during your day. If you stay on autopilot, you may just go ahead and take that cookie or treat, “without even thinking about it”. People who act with willpower would instead have enough self-aware-

ness to get off autopilot and use their higher reasoning to decide if eating that cookie corresponds with their long term goals for health and fitness. They may decide to indulge, or they may decide instead to abstain, but it’s a conscious choice instead of an automatic nonchoice.

Our lives are full of unconscious non-choices that make up our behavior, but by trying to live with more intention and self-awareness, we can make real choices that better suit our overall goals.

And healthier choices that are repeated over and over then become habits of their own. At the Penticton Dental Centre, we challenge our community of patients to get off autopilot and make health-related choices that are intentional.

Everyone knows they should floss their teeth a minimum of once per day, but why doesn’t everyone do this simple preventive behavior? The answer is usually because in the immediate short term, it’s easier not to.

Exercise your willpower today, and do the things that you know you should, even if it takes a little more effort. Decide to floss your teeth carefully every day for a week and then see how your mouth feels.

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Soy-based finished floors are healthy green option Since most of an infant’s time is spent on the floor playing, crawling and discovering, more and more parents are now looking for flooring options that will minimize exposure to harmful allergens, germs and toxins.

Allergen and germ collecting flooring options like carpet are now being overlooked for more hypoallergenic options such as natural hardwood flooring to diminish the risk of harmful exposure to their children.

Discerning parents are now finding that there are even healthier options in hardwood flooring available that can help them take that extra step of precaution in protecting their child’s welfare.

There’s a new hardwood floor so healthy and so eco-friendly that it actually was awarded the “Children and School certification” by world-renowned standards organization Greenguard.

Canadian Manufacturer, Mercier Wood Flooring (www.mercierwoodflooring.com) has developed the cleanest, least harmful and most eco-friendly flooring available anywhere.

And now, after years of development, consumers, daycares and school boards can now benefit from this unique product never before introduced on the market.

Made using 100 percent pure soybean oil, the new Mercier Greenguard factory-finished flooring boasts zero VOC content (volatile organic compound), is hypoallergenic, antimicrobial

Dr. Jese Wiens, B.Sc., ND A Naturopathic Physician can help you be well and feel great!

Dr. Wiens can treat chronic pain, allergies, digestive problems, menstrual concerns, skin issues, mood disorders and much more.

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and is the only flooring with the Greenguard School and Children certification available in all species, colors and finishes “Making homes a healthier environment to live in is a goal we have long recognized and ecofriendliness has been the core value of our company since the beginning.

We are proud of our new generation of flooring, Mercier’s Greenguard “School and Children” certified flooring,” said Michel Collin, Director of Marketing for Mercier Wood Flooring.

With this new flooring option you don’t have to sacrifice great looking floors for health-consciousness as designer Nancy Soccio of Dolce Interieur in Montreal explains: “with Mercier’s Design + Program, you can create a natural wood floor that offers both a distinct character to your decor, as well as a healthy, eco-friendly choice for your entire family.”

Plants can be full of medicine Everyone loves a cup of tea, especially when it can benefit your health! Chamomile tea is calming to the mind and the digestive system. Peppermint relieves cramping and gas. Herbs are most commonly used as a tea, dried in capsules, a liquid extract called a tincture or glycerite, or as a topical poultice to treat wounds.

Medicine from the plant kingdom is very powerful and effective. A complement of active ingredients act together to provide a healing effect. Goldenseal, Berberis, and Oregano can kill bacteria and viruses. Herbs that benefit circulation reduce the progression of dementia and heart disease, for example ginkgo and hawthorn. For more herb info visit abc.herbalgram.org.

Herbs have the amazing ability to aid the body in restoring function. I am often using herbs as a ‘tune-up’ to help with liver, gallbladder, lungs, or thyroid. One of my favorites is Chaste tree as it helps balance female hormones and treat menstrual issues.

Interactions between herbs, medication, and nutritional supplements are possible and ND’s are experts in this field, please do not self treat.

A naturopathic physician (ND) can not only help you feel great but also reduce medication use, save organs from the scalpel, and educate you about your health. In B.C., naturopathic physicians are licensed as primary care providers and no referral is required.

Treatments may include nutrition, botanical medicine, physical therapy, homeopathy, acupuncture, and counseling.

Extended benefit plans cover visit fees and MSP coverage may also be available. Take a proactive stance to restore your most precious of assets, your health. For more information visit www.bcna.ca.

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Pedorthists trained to treat lower limb issues

OKAPED is a specialty clinic staffed by Canadiancertified pedorthists. As pedorthists, we are one of the few health-care professionals trained specifically in the assessment of lower limb anatomy and biomechanics.

With additional specialized education and training in the design, manufacture, fit and modification of foot orthotics and footwear, Pedorthists help to alleviate pain, abnormalities and debilitating conditions of the lower limbs and feet that if left untreated could result in limited mobility. Pedorthists can be the difference between being able to watch, and being able to do. OKAPED has been assessing clients at its Penticton clinic for over 15 years.

We are experts in biomechanical evaluations of lower extremity injuries and the effects of disease-related complications to the feet and legs.

Initial assessments are booked for one hour so we can accurately assess and understand your biomechanics and condition and review our recommendations. Some common problems we assess and treat include metatarsalgia, arthritis, plantar fasciitis, diabetes related foot complications, stress fractures, tendonitis, bunions and various knee pathologies. We specialize in custom foot orthotics and sports medicine products including braces.

Our university-educated, certified staff ensure our recommendations are appropriate and professionally fit. Our pedorthists are committed to your well-being. We are practitioners, innovators and educators.

Our professional staff continues to learn with ongoing education through our professional association to meet our regulatory college requirements and in shared learning opportunities with other medical professions.

We use leading-edge technologies such as HD slowmotion video to assist us in our evaluation of your condition or goals in sporting aspirations.

We have specialized training in observing gait and alignment which help determine what types of treatments should be considered. Foot and leg alignment may appear one way when seated or standing but true understanding of biomechanical issues occurs only when the client is evaluated in motion. Seeing a pedorthist at OKAPED is done by simply booking an appointment.

Most clients are referred to us via their family physician, physiotherapist, or medical specialist, but many hear of us from word of mouth through the community and can book an appointment. A referral is not mandatory. For more information visit us at www.okaped.com.

University Educated, Canadian Certified Pedorthists specializing in biomechanical faults of the feet and legs WE ARE EXPERTS IN: • Biomechanical Evaluations • Video Gait & Running Analysis • Custom Foot Orthotics • Knee and Ankle Bracing • Shoe Modifications • Bike Fits & ski Stance Analysis

WE TREAT: • Musculoskeletal Injuries • Occupational Injuries • Diabetes & Arthritis • Occupational & Sport Injuries

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The nutritive power of apples

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Who has not heard the old adage, “an apple a day keeps the doctor away?” It may seem unlikely that one fruit could be so effective at maintaining good health, but apples really are a super food.

Apples are a member of the rose family and are related to pears, peaches, apricots and plums.

Though considered a fall fruit, apples can be enjoyed year-round thanks to commercial food production and importing.

Apart from being sweet, sometimes sour and refreshingly crisp, apples pack a number of nutritional benefits.

Research has shown that apples can help to reduce a person’s risk of heart disease and help those with diabetes. In addition, apples can help fight cancer and prevent dental problems.

According to new information from long-running studies published in the British Medical Journal, eating at least two servings a week of whole fruit, particularly apples, blueberries or grapes, reduces a person’s risk for type 2 diabetes by around 23 percent.

Apples are high in many antioxidants and, as a result, this makes them especially valuable at fighting illness. For example, the disease-fighting compounds in antioxidants have been shown to reduce the risk of certain cancers by neutralizing free radicals.

Apples also are very high in fiber. Fiber is needed to help a person feel full and can also regulate digestive function. Fiber also can help reduce cholesterol by preventing the buildup of cholesterol-causing plaques in the blood vessels, improving cardiovascular function and possibly reducing risk of a stroke as a result.

In addition to working their magic inside of the body, apples can have a noticeable impact on physical appearance as well. Apples are sometimes referred to as “nature’s toothbrushes” because they can brighten and clean the teeth.

The crisp, abrasive texture stimulates the gums and removes debris from the teeth. What’s more, the natural mild acidity of apples helps to stimulate saliva production that can rinse away germs that lead to plaque.

An apple weighs in at under 100 calories per serving, making them a low-fat and ideal snack any time of the day. Because they are low in calories and full of fiber, apples can help men and women maintain a healthy weight.

Because apples can be plagued by insects and parasites, some growers repeatedly spray the trees with pesticides.

It is advisable to buy organic apples to avoid many of the pesticide dangers and to be able to safely eat the apples raw.

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Simple ways to combat insomnia Men and women who experience trouble sleeping may find that their inability to get a good night’s rest affects every aspect of their daily life.

Their performance at work often suffers when men and women fail to get enough sleep, and interpersonal relationships with family and friends may suffer as well. A disorder characterized by difficulty falling and/or staying asleep, insomnia may be the culprit when men and women cannot get adequate sleep.

While a host of things, from a cold to external noise to an upset stomach, can make it difficult to fall asleep at night, insomnia is often a sign of something more significant and, unfortunately, longer lasting. Acute insomnia can last from one night to a few weeks, but insomnia that occurs at least three nights a week for a month or longer is considered chronic. Men and women who suspect they might be suffering from insomnia should contact a physician, who can help determine the cause of the insomnia and develop a course of treatment. In the meantime, there are a few things men and women can do that may help them get a better night’s rest. * Establish a routine. According to the Sleep Council, establishing a sleep routine in which you go to bed and wake

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up at roughly the same time every day can program the body to sleep better. Stick to this routine as closely as possible, even on weekends, when you may be tempted to sleep in or stay up later. * Replace an old or uncomfortable mattress. Some people struggle to get a good night’s rest because their mattress is no longer conducive to sleep or because a new mattress simply isn’t the right fit. If you shift through the night to find a comfortable sleeping position, then your mattress might be the culprit behind your insomnia. * Avoid alcohol late at night. Alcohol should always be consumed in moderation, and it’s not just how much you drink that can affect sleep patterns but when you drink as well. Alcohol consumed right before bed might help some people initially fall asleep. However, such sleep is less restorative and likely to be interrupted during the night when the effects of the alcohol have worn off or if you need to use the restroom.

Insomnia can affect nearly every aspect of daily life, but there are ways to beat insomnia and get back to enjoying a restful night’s sleep.

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OPEN 6 DAYS A WEEK

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Residence offers solution to downsizing sequently downsize, it can make the One of the most difficult challengdownsizing process easier. es we may face with age is the need to Consider moving just what you know downsize. you will need, then go back and sort For many seniors, the ideal solution over a period of time. Your decisions of for this next stage of their lives is an afwhat you want to keep will be clearer. fordable, all inclusive retirement residence.

The services offered such as meals, Help sort and suggest ‘good homes’ housekeeping and 24 hour security can for treasures enhance and improve the quality of life for seniors.

Be gentle when purging your household possessions.

Other benefits include an improved social life, as busy Even unused items can be personal treasures. or relaxed as desired, within the residence as well as the If space doesn’t allow keeping all the treasures, suggest security of knowing that someone is always available if a good home or keeping special items within the family. assistance is needed. The following tips can help make the downsizing process easier, for seniors and for relaMake the move before it is mandatory tives/friends who may want to help.

It is difficult enough to downsize and move without simultaneously dealing with the health crisis.

Focus on the positive outcome Far too many seniors wait until they are forced out of Look forward to a more relaxed lifestyle filled with their homes by a health crisis, leading to a high-stress new friends, less work and less worry. move for all involved.

Consider moving first, downsizing later Izy Pineda, Sun village Retirement Residence, If it is possible to move into your new place and sub- Penticton B.C.

Supportive, independent Living Vitamin deficiency in kids for SeniorS in penticton A healthy diet is supposed to provide all of the essenSupportive, Independent Living for Seniors in Penticton Move in and enjoy...

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tial vitamins and minerals necessary to sustain a body.

But finicky eating habits and limited choices may leave children lacking the vitamins and minerals they need to grow up healthy. Although many foods are fortified with certain vitamins, they still may not be enough to provide the level of nutrition required for a growing body. Parents may be well informed of a child’s needs of vitamin C to boost immune system function, but they may not be as readily informed about other vitamins that are essential to human health. * Vitamin A: Vitamin A promotes a healthy immune system and proper eyesight function. A child lacking in vitamin A may be tired and weak and experience weight loss. Other symptoms include dry eyes, skin scaling and respiratory infections. * Vitamin B6: Hyperactivity and impulsiveness are often blamed on an underlying medical condition, such as ADHD. But such conditions may be the result of a deficiency in vitamin B6. * Vitamin B12: Nervous system function is largely governed by proper levels of vitamin B12. Children who do not receive enough vitamin B12 may experience weakness, insomnia, edema, and abdominal pain.

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Memory loss not an automatic side effect of aging No one, regardless of age, is immune to random bouts of memory loss. While misplaced car keys or forgetting items on your grocery list are nothing to get worked up over, many men and women over 50 do start to worry about memory lapses, especially when they start to occur with more frequency than they might have just a few years ago. But while memory loss might be quickly associated with aging, increased forgetfulness is not an inevitable side effect of getting older, a fact that those at or approaching retirement age should find comforting.

When considering the relationship between memory and aging, it’s important that men and women recognize the distinction between memory lapses and dementia, as the two are not one and the same.

As a person ages, his or her hippocampus, the region of the brain involved in the formation and retrieval of memories, often deteriorates. This can affect how long it takes to learn and recall information. But just because this process is slower does not mean it’s a warning sign of dementia, which is the loss of certain mental functions, including memory. Though taking longer to recall information can be frustrating, many people still retain their ability to recall information. In addition, while dementia brought on by conditions such as Alzheimer’s disease or Parkinson’s disease is untreatable, there are things men and women can do to strengthen their memories and reduce their momentary lapses in memory. * Start playing games. Games that test the mind have long been believed to benefit the brain, though some remain skeptical about the true impact of brain games.

However, a study funded by the National Institute on Aging found that brain games may in fact pay numerous and long-term dividends. In the study, 681 healthy volunteers over the age of 40 were divided into four groups.

One group played computerized crossword puzzles, and three other groups played a brain training video game from Posit Science designed specifically to enhance the speed and accuracy of visual processing. The volunteers showed less decline in visual processing as well as in other tests that measured concentration, memory and the ability to shift quickly between tasks, and the benefits from the training games lasted as long as seven years after training. * Alter your routine. Many working professionals recognize that each day tends to have its mundane moments.

The brain can grow accustomed to these moments, which tend to be a routine part of the day. Something as simple as alternating driving routes to work from day to day or preparing some new, yet healthy, breakfast each morning can help the brain stay alert and sharp. * Continue your career. While the idea of retiring poolH E A LT H G U I D E 2 0 1 4 H E A LT H G U I D E 2 0 1 4 •

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side and watching the world go by might seem nice, such a scenario is not necessarily good for your brain.

Numerous studies have shown the benefits that staying engaged in professional activities can have on brain health. The brain does not thrive if it’s sitting on the sideline. Staying active in your career will continue to provide the challenges your brain needs to stay sharp and avoid memory loss and struggles with concentration. But heading off for the hammock once you have hung up your briefcase can prove troublesome for your brain.

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Dr.C.Peters

The basics of boosting metabolism Men and women looking to shed a few pounds and keep those pounds off often look for ways to boost their metabolisms. Some may not know just what metabolism means, and though it is a complicated combination of processes, metabolism is perhaps best explained as the sum of those processes, each of which is instituted to convert food into energy. So it’s no surprise that so many people, especially men and women whose metabolisms have begun to slow down, want to boost their metabolism and turn that food into energy more quickly.

The following are a handful of ways to do so, which can help men and women reach their fitness goals.

• Eat the right foods and eat more often. When eating smaller meals, include healthy sources of protein and fiber. Vegetables tend to be especially beneficial because they are high in fiber, a non-digestible carbohydrate that is hard for the body to break down. As the body works hard to break down fiber, it’s burning energy and boosting its metabolism along the way.

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Fish is another potentially beneficial food for those looking to boost their metabolisms. Studies have shown that the omega-3 fatty acids found in fish oils increase the levels of fat-burning enzymes in the body while decreasing the body’s level of fat-storage enzymes.

Eating more often benefits the body because doing so stimulates metabolism, reassuring the body that food will be coming on a regular basis. When meals are skipped or there are long intervals between meals, the body reacts as if it might run out of food and begins to store fat.

• Add some lean muscle. Lean muscle can boost metabolism, so a workout dominated by cardiovascular exercise won’t have as positive an impact on metabolism as one that includes a combination of weight training and aerobic exercise.

When muscles are worked hard, the body needs to work hard to recover and rebuild those muscles, burning more calories and boosting metabolism as a result.

• Don’t believe everything you read or hear. Suggestions abound as to ways to significantly improve metabolism. Unfortunately, many of these suggestions boost metabolism but not enough to help people lose weight, which is the ultimate goal of many people looking to boost their metabolisms.

For example, green tea has its proponents who feel it can have a significant impact on metabolism thanks to EGCG, a compound found in the tea that has been proven to elevate metabolism. However, the impact of EGCG on boosting metabolism is negligible, and therefore won’t make much of an impact on a person’s weight. The same can be said about capsaicin, an active component found in chili peppers. Though capsaicin can boost metabolism slightly, studies have shown that influence is not significant enough to affect a person’s weight.

• Don’t get too comfortable. Modern technology may be a reason why waist sizes are getting bigger.

Heating and cooling systems may be must-have items, but when the body is too comfortable, it burns less energy to stay warm in the winter or comfortably cool in the summer.

Boosting metabolism and shedding extra pounds is a goal for many men and women.

But while metabolism is a complex set of processes, the various ways to effectively boost that metabolism can be quite simple.

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Daily activities can burn calories Some people think they have to spend hours at the gym sweating on the treadmill or elliptical trainer in order to burn calories and lose weight.

As it turns out, the things you do every single day could be burning more calories than you realized. Some discipline with your diet and certain healthy habits can make the difference for those attempting to lose weight.

Getting eight hours of sleep can burn more than 300 calories for the average person. But there’s a good chance you are interested in what activities you can do while awake to help burn calories.

Courtesy of Discovery Health and Harvard Medical School, here are common everyday activities and how many calories can be burned depending on weight.

These figures are based on a person weighing around 150 pounds and a duration of one hour of activity.

• Supermarket shopping: Pushing a wagon around the supermarket for an hour can burn 240 calories or more.

Up the ante by bagging groceries yourself and packing and unpacking them from the car.

• Raking leaves: If you spent time manually raking leaves this past fall, you were doing something good for

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your body. In addition to working several muscle groups, you may have spent 300 calories.

• Dusting: Spring cleaning is right around the corner, and that can be good news for your health. Dusting alone can burn as much as 160 calories.

• Cooking: Here’s a reason to get fired up about cooking. Making a simple meal can add up to 200 calories lost. Just don’t sabotage those lost calories by cooking up a fattening dinner.

• Moving: Packing and moving may seem like a big task one rarely looks forward to, but carrying boxes can burn 460 calories an hour. Packing, moving and unpacking yourself may be the diet plan you’ve been seeking.

• Painting: Perhaps you’ve been procrastinating on that house painting project.

Here’s inspiration to break out the rollers and brushes.

Spending an hour painting can burn 350 calories. After several hours applying a primer and then top coat, you may find you painted yourself thinner.

• Playing with kids: Engaging in some fun family time can burn around 400 calories. Plus, it’s a great way for parents and children to bond.

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