Commit to be fit 2015

THE COLUMBUS DISPATCH | Special Advertising Section | friDAY, august 14, 2015

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Get Moving

Columbus!

Greater Columbus Convention Center August 15-16

Inside: Feel better as you age . . . . .2 Make the most of these fun family activities . . . . 5

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THE COLUMBUS DISPATCH | Special Advertising Section | friDAY, august 14, 2015

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Tips for feeling fit at 30, 40, 50 — and beyond

(BPT) — Do you ever wake up and think “Wow, I don’t feel as young as I used to?” It’s a sentiment shared by people of every age group. Fortunately, it doesn’t matter if you’re 20 or 60 — feeling fit and aging well can be a reality with the right mindset and proper exercise and nutrition.

A spokesperson with Medical Mutual of Ohio, an Ohio-based health insurance company, shared these tips to help stay healthy at any age: • Stay hydrated by drinking at least eight 8-ounce glasses of water every day.

• Stretch regularly to improve flexibility and range of motion.

• Wear sunglasses and sunscreen to protect yourself from harmful UV rays.

Tavis Piattoly, a sports dietitian, expert nutritionist and co-founder of My Sports Dietitian, lent his expert insight into how people of three different age groups can feel fit, healthy and happy.

Young adults — up to age 30 Starting a career, getting married, buying a home — these are just a few big life events people in this age category often experience. It also means less time to focus on fitness and often an increase in unhealthy eating on the go.

Physical activity Piattoly suggested young adults do what they enjoy most, fitting it in on a regular basis.

“Any form of physical exercise and exertion is beneficial for the cardiovascular system, but adults under 30 usually like sporting events,” he said.

“This is the age where former athletes or very active post-graduates are still looking to play a sport for fun.”

Nutrition “The metabolic rate of this age group is declining, so they can’t live on fast food for breakfast, lunch and dinner like they did in college,” Piattoly said. “It’s time to clean up the diet and make smarter choices such as reducing sugar intake and avoiding fast food as much as possible. Prevention should be the focus.”

Supplements Piattoly said a multivitamin, fish oil and probiotic are a must.

Middle age — 30 to 50 In this age bracket, regular checkups with a physician are important to test for common conditions like high blood pressure. The stress of having children and growing a career can take a toll. Eating out due to lack of time becomes common and can cause weight gain.

Physical activity Piattoly suggested regular strength training three to five days per week to prevent the progression of muscle loss that begins around age 35.

“For cardiovascular-related exercises, it is important to do what you enjoy as you are more likely to stay motivated and consistent,” he said. “Yoga is recommended for those individuals who are looking to balance stress.”

A simple way to help manage stress? Just breathe, suggested Medical Mutual of Ohio. Taking a few deep breaths will lower your heart rate and

Photo courtesy brandpoint

For cardiovascular-related exercises, it is important to do what you enjoy as you are more likely to stay motivated and consistent.

— Tavis Piattoly, sports dietitian

help you relax.

Nutrition “It’s important to eat smaller more frequent meals throughout the day, such as every three to four hours, and to make sure a source of lean protein is included at every meal and snack,” Piattoly said. “Protein is more thermogenic than fat and carbohydrates, so your body burns more calories when consuming protein.”

Supplements In addition to all the supplements recommended for the young adult group, Piattoly suggested vitamin D and turmeric extract, a great natural antiinflammatory agent, for 30- to 50-year-olds.

Boomers — 50 plus People of this age are concerned with their health and risk for disease due to family history or lifestyle factors from their youth. Additionally, progressive loss of muscle mass and weaker bones increases risk for injury.

Physical activity Piattoly said regular strength training three to five days per week prevents the progression of muscle loss and maintains good bone strength to prevent falls.

“For cardiovascular-related exercises, it is important to do what you enjoy as you are more likely to stay motivated and consistent,” he said. “You can still participate in cardiovascular-related sports like tennis and basketball. For lower-impact sports that are easier on the joints, I like swimming and cycling.”

Nutrition “Since the immune system is not as strong as it once was for this age group, a diet rich in fruits and vegetables is key, such as five to 10 servings per day,” Piattoly said. “Protein is also a critical nutrient for the preservation of muscle mass. I usually recommend making a smoothie or shake at least once a day, which can include protein powder, fruit and some veggies.”

Supplements “For heart and brain health, I’m a big fan of omega-3 fish oil. Fish oil also supports joint mobility and healthy immunity, ” Piattoly said.

Additionally, a vitamin D supplement for bone health, calcium for osteoporosis, and creatine to reduce the risk of age-related muscle decline are all worthwhile considerations.

Medical Mutual of Ohio is an exhibitor at the 10TV Commit to be Fit Expo on Aug. 15-16.

Did you know?

A lack of regular exercise can be more harmful than previously thought. According to a study published in The Lancet in 2012, across the globe sedentary lifestyles are now causing as many deaths as smoking.

Data indicates that a lack of physical activity is causing 5.3 million deaths per year and that the problem is so bad some believe it should be treated as a pandemic.

Exercise can reduce rates of obesity, strengthen bones, help a person manage stress and reduce a person’s risk for cardiovascular disease and diabetes.

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© 2015 Medical Mutual of Ohio

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THE COLUMBUS DISPATCH | Special Advertising Section | friDAY, august 14, 2015

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Foods to fire up your metabolism

(BPT) — When it comes to a fast metabolism, some people seem to have hit the genetic jackpot.

Luckily, your metabolism doesn’t solely depend on factors out of your control such as genetics, age or gender. Modifying your exercise habits and making wiser food choices are two ways anyone can achieve a faster metabolism and a smaller waistline.

Increased physical activity affects the metabolism more than anything else, but before you opt to take the stairs over the elevator, make sure you are fueling your body with the energy it needs. A great first step is to examine your diet and understand which foods will give you long-lasting energy to help you move more during the day and burn more calories.

“When making changes to your diet, aim to eat an energy-revving complex carbohydrate with a nutrient-rich protein,” said personal trainers and registered dietitians Lyssie Lakatos and Tammy Lakatos Shames, “The Nutrition Twins.”

Here are some foods The Nutrition Twins recommend to help boost your metabolism:

drates in oats fuel your brain and your body.

Without them, your metabolism will suffer because you’ll have very little energy to be active and burn calories. Oats are also fiber-filled which helps extend energy levels.

Photo courtesy brandpoint

Photos courtesy metro creative

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Eggs The satiating and blood-sugar stabilizing protein found in eggs helps keep you full and extends the power boost from carbohydrates like oats.

Wake-up Sunnyside Pineapple Berry Oatmeal Serves 2 Ingredients 2 eggs 2 cup water 1 cup quick-cooking rolled oats 1/2 cup vanilla almond milk (optional) 1/2 cup sliced strawberries 1/2 cup blackberries 1/2 cup fresh pineapple, cut in chunks

Berries

Oats The complex carbohy-

Berries, such as blackberries and strawberries, taste great and contain the phytochemical known as Cyanidin-3-glucoside (C3G). Research shows C3G aids in the production of both adiponectin, which enhances fat metabolism, and leptin, which suppresses appetite.

Directions 1. Bring water to a boil in a small saucepan.

2. Add oats and reduce heat. Stir. Simmer for about 5 minutes or until oats are tender.

3. While oats are simmering, spritz a small pan with oil in a spray container. Heat over medium heat and add eggs. Cook until white is set and yolk is still soft (not cooked through) about three minutes.

4. When oatmeal is tender, add almond milk (if using) and stir.

5. Divide oatmeal evenly amongst two serving bowls and mix in fruit.

6. When eggs are ready, remove from pan.

7. Top each bowl of oatmeal and berries with an egg. Enjoy!

5 health myths you shouldn’t believe (BPT) — Separating fact from fiction can be difficult, especially when it comes to information about your health. Cutting through the Internet clutter and opinions from friends to uncover the truth is key to keeping the mind and body well.

Dr. Jennifer Johnson, naturopathic doctor at Bastyr University School of Naturopathic Medicine, offered her expert insight into five of the most common health myths.

developing cardiovascular disease, lower triglycerides and blood pressure and have overall positive effects on immune and brain function,” Johnson said.

Johnson stressed that there is no known mechanism by which omega3 fatty acids would increase the risk of prostate cancer. To the contrary, there is research suggesting that omega-3 fatty acids might inhibit prostate cancer cell growth.

Myth 1:

Myth 2:

Omega-3 fatty acids increase the risk of prostate cancer.

A new study does not support the reported association between omega3 fatty acids and the risk of prostate cancer put forth by a widely publicized 2013 study. By disputing these findings, the new study reaffirms that men can safely consume omega3 fatty acids from dietary sources, or from supplements, and continue to reap the substantial health benefits of omega-3s.

“Omega-3 fatty acids are vital to our health. They work to help lower inflammation, reduce risk of

Vitamin C prevents the common cold.

If you’re like many people, you reach for a bottle of vitamin C at the first sign of a cold. This is a good choice, as vitamin C is a potent antioxidant that boosts the immune system to fight off infection when you are sick. However, while vitamin C is a good option for treating a cold, it does not work to prevent colds before onset.

“Though beneficial and quite safe, vitamin C has not been found to consistently prevent colds,” Johnson said.

Myth 3:

Everyone should take a multivitamin each day.

Vitamins and minerals play a vital role in the normal functioning of our bodies, from skin and bone development, to brain and heart function.

However, research is inconsistent when it comes to multivitamins, so an individualized approach is best.

“One size does not fit all,” Johnson said. “To really target your health concerns using vitamins, see your health-care provider to determine if there is a vitamin/mineral recommendation that is just right for you. Better yet, eating more fresh fruits and vegetables will provide your body with compounds and nutrients that truly do benefit the body.”

Myth 4: Most people get adequate vitamin D through diet.

“Vitamin D is essential for bone health, and the actions of vitamin D are considered hormonal. This means that this compound truly has farreaching effects on the body and has been shown to support immune func-

tion and improve mood,” Johnson said. “Studies show that this ‘sunny vitamin’ may also help to prevent cancer.”

When the skin is directly exposed to sunlight, vitamin D synthesis begins, Johnson explained. In order for enough vitamin D to be produced, the skin would have to be in direct sunlight most days for 20 minutes, which most people do not experience consistently. “Supplements are a good option for getting adequate vitamin D, but make sure to check with your doctor for proper dosage,” Johnson said.

Myth 5: An apple a day keeps the doctor away.

Apples are a good source of antioxidants and beta-carotene, which are very beneficial for overall health.

They are also fiber rich, which promotes gut health. But apples are just one of many effective ways to fend off a visit to the doctor.

“Rest, exercise, keeping hydrated, maintaining a positive attitude and eating a balanced diet of whole foods is the true Rx for health,” Johnson said.

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THE COLUMBUS DISPATCH | Special Advertising Section | friDAY, august 14, 2015

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Get moving: 5 healthy family activities (BPT) — Summer and fall weather provide the perfect opportunity to get more involved in your kids’ lives and spend time together as a family.

As a parent, your children will pick up on your habits, good or bad, so it’s important to be a role model for living a healthy way of life by teaching

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healthy habits starting at a young age.

Show your family the value of an active lifestyle with these healthy family activity ideas.

t Introduce your kids to a sport you love.

No child is too young to engage in your favorite sport or activity.

Whether you’re a basketball player or a yoga lover, show the kids your enthusiasm for the activity you love. When they see you having fun, they’ll want to try it, too. Also, enroll your kids in classes that align with their interests.

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t Rotate who picks

the activity.

“Find activities that everyone likes to do or make a rotating schedule where a different person picks the activity each week,” suggested Travis Gallagher, AT, a certified athletic trainer with Nationwide Children’s sports medicine. “Make a list of physical activities each of you would like to try and start checking off that list,” he added.

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PhotoS courtesy THINKSTOCKPHOTOS.COM

Try rock climbing.

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You’ve seen the big rock wall in sports stores and health clubs, but have you taken the challenge of climbing with your kids? Trying out new activities and stepping outside your comfort zone is a big part of enjoying a healthy way of life. Even if you or your kids are nervous in the beginning, try a few training sessions or take some time with certified professionals. Doing so will assure you of your safety and calm your nerves. Rock climbing is not only a physical workout, but it also gets your brain moving as you navigate your way to the top.

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Get to the pool.

Your local pool is a great place to head for some fun in the sun.

Experts recommend that you find a pool with high-quality water standards. Pool water should be clean and clear; if you walk into a pool area and smell chemicals, often times that means there are not enough chemicals in the pool rather than too many. You’ll also want to ensure that the pool has adequate safety standards. Don’t forget to slather on the sunscreen and reapply every few hours.

Go for a family walk.

“Go for a walk around the neighborhood or in one of Columbus’ many metro parks,” Gallagher said. Get into a routine of taking an after-dinner walk a few nights each week. If your little ones start to get bored or complain, use some tricks to keep them engaged. For example, keep their attention with a counting game, or make up an elaborate story together. Soon these walks will become a fun family treat.

And, don’t feel like you have to keep your family activities to your own family. “Have a backyard game night and invite another family to join,” Gallagher suggested.

Nationwide Children’s Hospital is a day sponsor of the 10TV Commit to be Fit Expo on Aug 15-16.

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THE COLUMBUS DISPATCH | Special Advertising Section | friDAY, august 14, 2015

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There’s only one sports medicine leader for student athletes.

We’re the best at getting them ready for battle. The best at getting them back in the game. And the best at bringing their goals into reach. We’re the sports medicine experts at Nationwide Children’s Hospital

and we’re the best equipped to treat concussions, rehab sports injuries or prevent them from happening in the first place.

So, if your athlete is 18 or under, don’t risk their career to anyone else.

Visit NationwideChildrens.org/Sports-Medicine.