2020 Health and Fitness Guide

2020 Health and Fitness Guide Curry & Del Norte Counties

Page 2 –January 31, 2020 - RENEW: Health and Fitness Guide

271511bP0131

RENEW: Health and Fitness Guide - January 31, 2020 - Page 3

2020 Health and Fitness Guide Curry & Del Norte Counties Soothing soles on the wild coast

2

Do a digital detox 3 Staying loyal to your diet when dining

4

Expectations of a healthy diet 4 3 simple ways to eat healthy

5

What is 3-5-50? 6 What is mindful snacking? 8 Handwashing helps 9 The relationship between eating and exercise

9

What is a Ketogenic Diet? 10 The effects of stress on your body

Publisher: Carol Hungerford Editor: Brian Williams Advertising: Patricia Wilson Cover Design & Layout: Stephania Baumgart Graphic Design: Joe Warren, Griffin Potts Printed and distributed by: Smith River Printing

11

707-487-7100 Curry Coastal Pilot 541-813-1717• www.currypilot.com Del Norte Triplicate: 707-460-6727 • www.triplicate.com For advertising, call the Curry Coastal Pilot at 541-8131717 and the Del Norte Triplicate at 707-460-6727 Published Friday, January 31, 2020.

Do a digital detox “C

leanse” diets are designed to help people clear their bodies of foods that might have an adverse effect on their health. Many people find such diets effective, prompting others to wonder if a digital cleanse, particularly while on vacation, might produce equally beneficial results.

Advances in technology make it possible for people to essentially be on call 24 hours a day, seven days a week. Free Wi-Fi is available at restaurants, rest stops and hotels and beckoning people to stay connected. In fact, according to information from Hotels.com, free hotel Wi-Fi has become the most sought after amenity at resorts and places to stay.

But is there a price to pay by remaining so available to work and other outside influences while traveling for recreation?

Studies have shown that unplugging while on vacation — or at other times — can boost meaningful conversations and more. The study, “Can you connect with me now? How the presence of mobile communication technology influences face-to-face conversation quality,” indicates devices can negatively impact closeness, connection and conversation quality, essentially interfering with human relationships.

Phones and other digital devices also force

people to multitask. Evidence suggests that multitasking isn’t all it’s cracked up to be, leading to preventable errors and actually delaying the completion of tasks. A 2010 study from researchers in France found that the human brain can handle two complicated tasks relatively easily because it has two lobes that can divide responsibility equally between the two. Add a third task, however, and it can overwhelm the frontal cortex and increase mistakes. Trying to multitask on vacation can lead to stressful feelings and not being fully immersed in the experience.

Being connected while on vacation may leave a person dealing with stresses they normally would avoid until returning home. A study published in the journal Applied Research in Quality of Life indicates that stress accrued on vacation can cause people to feel like they had lower energy at work after returning from a relaxing vacation.

Taking a step back from their phones, tablets and laptops while vacationing can help people make the most of their getaways.

Such a break can promote mindfulness, encourage people to try new things and lead to more meaningful conversations with travel companions.

Page 4 –January 31, 2020 RENEW: Health and Fitness Guide

3 strategies to stay loyal to your diet when dining out T

he right diet is an essential component of a healthy lifestyle. Once people get into a routine, maintaining a healthy diet can be simple.

However, when such routines are interrupted, such as on nights out on the town, it can be much more difficult to stay the dietary course.

Dining out is a great way to discover new foods. But when diners aren’t careful, dining out can be detrimental to their overall health.

According to the American Heart Association, portion sizes in fast food and sit-down restaurants have gotten considerably bigger over the last half-century. Many restaurants now list calorie counts

ers, such as those that are fried or served with rich, creamy sauces, can be loaded with calories. That matters even if diners don’t intend to eat a lot before their entrées arrive.

When choosing a first course, EHE Health, a healthcare provider that emphasizes the power of preventive care, opt for a broth-based soup and/ or a salad with dressing on the side. Both options are low in calories but still satisfying. on their menus, but it’s easy to overlook such information and overindulge in a delicious meal while engaging in conversation. Thankfully, the following three strategies can help diners stay true to their diets while dining out.

1. Start simple.

Perhaps because they’re shared with fellow diners, appetizers tend to be overlooked when counting calories while dining out. But some appetiz-

2. Learn your menu lingo.

Before booking a reservation, take to the internet to find a restaurant that offers healthy fare. The AHA

notes that menus may provide certain clues indicating their meals are healthy. Look for menu items described as “light,” “fresh,” “fit,” “skinny,” and so on. Meals described in such terms tend to be low-calorie options that are steamed, broiled, baked, or cooked in other healthy ways.

When reading menus, EHE Health advises against choosing foods described as “fried,” “breaded,” “buttered,” or “stuffed.”

3. Say “so long” to certain foods.

Adults who dine out infrequently may not be adversely

affected by the occasional indulgence in unhealthy fare.

However, people who routinely dine out may need to be more selective, as certain foods, when eaten regularly, can increase a person’s risk for high blood pressure, high cholesterol and other ailments.

When dining out, the AHA advises diners to skip certain foods, such as bacon; salty meats; salty sauces, such as soy and teriyaki; French fries; white bread; white rice; and refined pasta, which is high in calories and low in fiber.

Dining out need not compromise a healthy diet. With a few simple strategies, diners can hit the town without derailing their diets.

What to expect as you transition to a healthy diet F

or many people, the road to a healthy lifestyle begins in the kitchen.

People make changes to their diets of their own volition or at the recommendation of their doctors, and those changes can have a profound effect that might surprise even the most devoted of healthy eaters.

According to the Center for Advancement in Cancer Education, 90 percent of all cancer cases can be prevented through environmental and lifestyle choices like deciding to eat a healthy diet. In addition, the Office of Disease Prevention and Health Promotion, a division of the U.S. Department of Health and Human Services, notes that a history of poor eating is one of the biggest contributors to the vari-

ous nutrition- and physical activity-related health challenges that now face the U.S. population. By simply altering their diets to make them more nutritious, millions of people across the globe can significantly reduce their risk for various chronic diseases, including cardiovascular disease and type 2 diabetes.

People who are committed to eating healthier should know that changing diets can produce some adverse, but typically temporary, side effects. The CACE notes that such side effects are predictable, as they are essentially just manifestations of the body’s adjustments as it responds to eating better.

People adopting healthier diets should discuss the appearance of the following side effects with their physi-

cians while recognizing that they are not necessarily a cause for concern.

Skin rashes The CACE notes that people who have histories of recurring skin rashes or eruptions may experience such rashes as they adjust to healthy diets. That’s because the skin is becoming more active and alive due to the healthy diet and expelling toxins that could potentially prove hazardous down the road. Doctors unfamiliar with patients’ histories may mistake these rashes for food allergies, so it’s important that patients be open and honest about their medical histories and remind their doctors that they are in the process of changing their diets for the better.

Colds or fevers Colds or fevers can be another way the body indicates it’s working hard to cleanse itself. Fevers should always be monitored closely, even while in the midst of changing one’s diet for the better. But the CACE notes that colds or fevers, while unpleasant, can serve as a natural form of housecleaning as the body adjusts to a healthy diet. Persistent colds and fevers should be brought to the attention of a physician.

Additional symptoms Some people may experience withdrawal symptoms like headaches and irritabil-

ity as they transition from unhealthy diets to healthy ones. Such symptoms may be more likely to occur among people who suddenly adopt extreme diets. A gradual transition may help mitigate these symptoms, as can choosing a less extreme, balanced diet as opposed to one that demands certain

foods be avoided entirely right off the bat.

Choosing to eat a healthier diet is a smart move that can pay long-term dividends. But the transition may require people to confront potentially uncomfortable side effects as their bodies adjust.

RENEW: Health and Fitness Guide January 31, 2020 - Page 5 Paid Advertisement

3 simple ways to eat healthier every day iets can be difficult to navigate. Since no two people are the same, a healthy diet that satisfies one person won’t necessarily satisfy another. Vegetarians might be perfectly happy without chicken or steak, while some people might shudder at the notion of never indulging in the occasional filet mignon.

While the most effective diets tend to be those that emphasize nutrition while still allowing individuals to indulge in some of their favorite dishes in moderation, the following are three ways that everyone, regardless of their personal preference, can eat healthy every day.

1. Eat lots of whole-grain carbohydrates.

Fad diets tend to paint carbs as the enemy, but various studies have shown just how integral carbohydrates, particularly wholegrain varieties, are to a healthy diet. One such study published in 2018 in the medical journal The Lancet Public Health found that diets that got between 50 and 55 percent of their calories from plant-based carbohydrates like whole grains were associated with a lower risk of mortality than low-carb diets that

favored animalderived protein sources.

When buying carbs at the grocery store, shoppers can opt for whole-grain varieties, including whole-grain pastas, brown rice and cereals. That won’t require sacrificing flavor and makes for a simple way to eat healthier every day.

2. Make a concerted effort to eat more fruits and vegetables.

The United Kingdom-based National Health Service, which is the largest singlepayer healthcare system in the world, recommends eating at least five portions of fruits and vegetables every day. That may sound like a lot, but it’s pretty easy to incorporate all those healthy fruits and veggies into a diet. For example, add a serving of antioxidant-rich blueberries to your cereal bowl each morning. At dinner time,

References:

Survey 2014-2016 5. “Fast Facts.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 15 Nov. 2019, www. cdc.gov/tobacco/data_statistics/ fact_sheets/fast_facts/index.htm.

6. Vuong TD, Zhang X, Roeseler A. California Tobacco Facts and Figures 2019. Sacramento, CA: California Department of Public Health; May 2019. https://www. cdph.ca.gov/Programs/CCDPHP/ DCDIC/CTCB/CDPH%20Document%20Library/ResearchandEvaluation/FactsandFigures/CATobaccoFactsandFigures2019.pdf

1. World Health Organization (WHO). “The Global Strategy on Diet, Physical Activity and Health.” http://www.who.int/ dietphysicalactivity/media/en/gsfs_ general.pdf (Accessed September 29, 2010).

2. “The 3-4-50 Framework.”

Community Health Solutions, 23 Mar. 2017, chsresults.com/3-4-50/.

3. “Your Zip Code Says a Lot about Your Health.” California Endowment, 2015, www.calendow. org/news/your-zip-code-says-alot-about-your-health/.

4. California Health Interview

allow vegetables to take up the most real estate on your plate.

The Centers for Disease Control and Prevention note that diets rich in fruits and veggies can help people control their weight and may even reduce their risk for certain diseases, including cancer.

3. Kick added sugars to the curb.

Avoiding added sugars is another way anyone, regardless of their food preferences, can eat healthier every day. Healthy foods such as fruit contain natural sugars, and these don’t pose a threat to overall health.

However, added sugars, which the Harvard

Medical School notes are found in many foods and can include honey, molasses and corn syrup, can increase a person’s risk for various conditions and diseases, including obesity, heart disease and diabetes. Fruit contains fiber that slows the absorption of natural sugars, but the body digests added sugars much more quickly, leading to an uptick in blood sugar levels that can ultimately contribute to diabetes. Added sugars can be found in a host of foods and beverages, including some that aren’t generally considered unhealthy, like bread, certain breakfast cereals and pasta sauces. When shopping, consumers should read nutrition labels and avoid products with excessive amounts of sugar.

Eating healthy does not require people to abandon their favorite foods. A few simple adjustments can be all it takes to improve the nutritional value of your diet.

Over 20 mattress models on Display Featuring

Individual Pocketed Coils • Gel-Infused Memory Foam Hybrids with Gel • Laytex

Combining Quality, Comfort & Value!

Lift Chairs Available Heat and Massage Models • 2 Motor Systems Models • Lay Flat Models

FINANCING AVAILABLE

12 months 0% Interest OAC OR No Credit Needed Locally owned and operated

HOURS: M–F 10–6 • Sat 10–5 • Sun 11–4

98158 W. Benham Lane

At the corner of Hwy 101 S., Brookings-Harbor

541-813-2214

P271104gP0131

D

Page 6 –January 31, 2020 RENEW: Health and Fitness Guide Paid Advertisement

What is 3-4-50?

What really kills us? Chronic Diseases are the major cause of death and disability worldwide1. Del Norte County is no exception. The 3-4-50 concept2 describes the impact of chronic diseases and the health of a community. There are three behaviors—poor diet, physical inactivity, and tobacco use—that contribute to four chronic diseases— cancer, heart disease and stroke, type 2 diabetes, and pulmonary diseases such as asthma and COPD. These account for over 50% of all deaths worldwide!

Where and how we live, work, and play has an effect on our life expectancy. The California Endowment’s life expectancy comparison data shows that a baby born in Crescent City, CA is estimated to live an average of 76 years while a baby born in Beverly Hills, CA is estimated to live an average of 87 years. Although this is a complex issue, there are things you can do to change this average. By choosing healthier foods, engaging in physical activities and not smoking you can reduce your risk for heart disease, stroke, diabetes and pulmonary disease and enhance your quality and length of life2.

The 3 Behaviors 1. Have Healthy Eating Habits!

As you can imagine, what and how much we choose to eat is a major factor in our weight. Del Norte County is not alone with nearly 60% of its adults being overweight and/or obese4. Many communities struggle with healthy eating habits. Understanding suggested serving sizes can be a challenge especially since restaurants and take out servings are typically double the recommended amount. Being thoughtful about your diet and making small changes can make a difference. Simply exchanging your side order of french fries for an apple or veggie can make a big difference in the long run.

The Del Norte Cal Fresh program is

dedicated to helping our community.

They offer evidence-based nutrition education and garden education workshops. They are at farmers markets and health fairs offering recipes and cooking demonstrations and promote water consumption with Rethink Your Drink demonstrations. For more information and you can visit their website at https://delnortecalfresh.org/

2. Be More Active!

In a day and age where people are glued to their digital devices, jobs are more mental labor than physical labor, and transportation for most is by vehicle, we struggle to find opportunities to exert physical energy. The recommended level of physical activity for adults is a total of 150 minutes of moderate activity every week. That’s not even a half an hour a day! Just thinking about how to add more activity in your life can help. Maybe you could walk somewhere instead of driving. Maybe there is park you have never explored or a sunset that would be beautiful to watch while strolling the beach. By taking the first step in envisioning these ideas you are on your way to making them happen. Sometimes it helps to have a friend with you. There are many groups you can join for free to learn a new activity. Whether it is mountain biking, kayaking, or tai chi, there are people out there willing to help you learn or learn with you. For more information you can check out Del Norte’s Active Living Coalition at https://delnortecalfresh.org/physicalactivity/active-living-coalition/

3. Stay Away From Tobacco!

Smoking is the leading cause of preventable death in the united states5. Del Norte County has one of the highest adult smoking rates of all other California counties6. Lower income communities—like ours!—experience high levels

of pressure. Essentially, fewer resources in an area means more stress. Fewer options for good jobs, quality childcare, or safe, affordable homes increase the pressures of daily life. These communities are more likely to be flooded with tobacco retail outlets, advertisements and discounts for tobacco products making the social norm and acceptance of smoking more widely adopted. The Tobacco Use Prevention Program has been working diligently to change this story. Through education, and partnering with organizations to support healthy choices, TUPP is encouraging community change that helps relieve the pressures people face. For more information you can check out www. tobaccofreedelnorte.org.

If you are trying to quit smoking or other tobacco use there is free help at 1-800 –NO-BUTTS or www.nobutts.org

Building Better Health and Quality of Life Together or individually, building better health in our county is happening. Del Norte County Public Health Department is dedicated to ensuring the health of our entire community.

Framing our wellness through the lens of 3 behaviors cause 4 diseases that account for 50% of deaths is a simple way for all of us to start thinking. From schools, to worksites, to coalitions, to families and individuals we can all ask ourselves what small changes can we make with diet, activity, and limiting exposure of tobacco for a longer and better quality of life.

Free Resources from

Del Norte County Public Health Department Del Norte Cal Fresh Healthy Living program works to reform the norm which accepts the conditions that cause overweight, obesity, and sedentary lifestyles and replace it with a norm that expects fresh, healthy, and active living.

For more information call 464-3191 ext.

2830 Prevention and Coastal Connections program works to address the three behaviors on a regular basis through weekly physical activities at Coastal Connections, such as Open Gym day, weekly cooking classes, and tobacco education at Crescent Elk Middle School. For more information call 464-3060 Tobacco Use Prevention program is guided by the community coalition, Tobacco Free Del Norte whose mission is to encourage a tobacco free Del Norte by educating the community and empowering youth to create healthy change. For more information call 464-3191 ext. 2831 Public Health Nursing programs focuses on ensuring the health of our entire community with clinical, preventative, and surveillance services, collaboration with local health care providers and community partners, and direct services to families. For more information call 464-0861 Public Health Fair: Be on the lookout for the public health fair in June. There will be many booths sharing ideas and resources for healthy eating, active living, and quitting smoking.

Refrences on page 5

RENEW: Health and Fitness Guide - January 31, 2020 - Page 7 Paid Advertisement

Walter “Doc” Murphy:

Soothing soles on the wild coast H

appy 2020 to all our friends in the Brookings area and beyond! It’s hard to believe it’s now been 3 years since we joined the Brookings community. Time really does fly!

This year we reconnected with our trusted orthotics lab, and can now provide custom arch supports.

This is especially good news for anyone suffering from plantar fasciitis, neuromas, pain in legs, knees, hips and back, or those who’s job has them on their feet all day. The difference a custom orthotic makes is amazing. They are built to last a lifetime, and greatly reduce all over pain by aligning and supporting your body.

Whether you are Diabetic with special foot care needs, or simply have found that cutting your own nails and calluses has gotten too difficult, We will make the experience quick and painless. We are licensed in Oregon and its surrounding communities.

We accept Medicare insurance and we never charge more than Medicare allows. If you do not have Medicare, a $35 office visit will cover whatever treatment is done that day.

I’m sorry but we are out of network for other plans.

We hope to see you all soon, but in the mean-

time, here are a few tips on keeping your feet healthy:

1: Warts and All Don’t assume that a small growth on the sole of your foot is a wart. After the age of 50, warts are rare. The more likely culprit is an IPK, a callus that is sharp and embedded in the skin. Putting wart medicine on an IPK will do more harm than good, eating away at healthy tissue and causing more pain.

Luckily they are easy to remove and the pain relief is immediate. You do need to come see me, though!

2: For dry winter skin soak your feet in warm (NOT HOT) water with a little baby oil in it. The warmth will open your pores and allow the oil to do its job! Even the best lotions cannot compare to this simple remedy. Do this twice a week during the long winter months.

3: For cramped Toes or corns Toe separators are expensive. Little triangle makeup sponges can be

purchased at a dollar store and cut to perfectly fit your toes, giving you a dozen or more for less than the cost of one. They can be rinsed and reused many times too!

4: For toenail Fungus You know the mentholated vapor rub that comes in a little blue jar? Use it to kill fungus, soften thick nails, and allow fresh healthy nails to grow. Of course, you first need to see me and have the nail debrided so the ointment can reach the infected nail bed, but this remedy has been effective for generations. A very well kept secret!

5: Sock it to me?: Going sockless with sandals is great, but with closed shoes it just invites toenail fungus and athletes foot. If you must go without socks, use a spray antiperspirant between your toes and an antifungal powder in your shoes. This includes those comfy slippers!

Hope you all have a happy and healthy 2020!

Introducing Dr. Walter S. Murphy, Podiatrist Now serving the Brookings/Harbor area Home / Facility / Office

• Thick, fungal nails • Ingrown nails • Painful Corns and Calluses • Diabetic Foot Care • Custom Orthotics for Pain Relief

40 Years of Soothing Soles

We accept Medicare $35 cash visit without Medicare 8101874lR0126

Call now for an appointment The Toe Truck

(541) 412-9900 603 Hemlock 2B Brookings P271457bP0131

me. We offer comfortable, supportive and enriching lifestyles with beautiful d amenities. From Fully Independent Retirement and Assisted Living Apartments to Complete Memory and Alzheimer Care, we’re here you.Guide Page 8 –January 31, 2020 - RENEW: Health andfor Fitness

LIVE REMARKABLY

What is mindful snacking?

M

any people give little thought to the snacks that take up space on their pantry shelves. But are the foods people eat between meals worthy of more careful attention? Those who

SNACKING continued on Page 10

Chad J. Anderson D.C. Call and make an appointment today!

P271258bP0131

Remarkable Place, Remarkable People.

That’s Sea View Senior Living.

411 Mill Beach Road, Brookings, Oregon www.brookingschiro.com

98059 Gerlach Lane • Brookings, OR 97415 541.469.4500 • www.seaviewseniorliving.com

Call today to schedule a tour of our community

The human body is designed to heal itself, if properly supported

P271137gP0131 817039wC

541-469-2276

Specializing in Internal and Geriatric Medicine, ,enicideM cirtaireG dna lanretnI ni gnizilaicepS Aesthetics, and Weight Loss ssoL thgieW dna ,scitehtseA

Jay C. Patel, MD Palak J. Patel, MD 541-412-9800 www.chetcomedical.com

Specializing in Internal and Geriatric Medicine, Aesthetics, and Weight Loss

Jay C. Patel, MD Palak J. Patel, MD 541-412-9800 541-262-1944 www.chetcomedical.com 97825 Shopping Center Ave Brookings, OR 97415

DM ,letaP .C yaJ DM ,letaP .J kalaP 0089-214-145 moc.lacidemoctehc.www

97825 Shopping Center Ave Brookings, OR 97415

evA retneC gnippohS 52879 51479 RO ,sgnikoorB

,enicideM gnigA-itnA ,eraC lacideM evisneherpmoC Comprehensive Medical Care, Anti-Aging Medicine, and Aesthetics scitehtseA dna laicaF resaL htiw gnildeenorciM srotcaF htworG noitcudeR riaH resaL tnemeganaM ssoL thgieW /noitanevujeR nikS ytlaicepS stcudorP eraC stnemtaerT htworgeR riaH avimrehT htoomsimrehT stopS egA

        

gnitplucSlooC enoTlooC xotoB selknirW snieV redipS tfiL ecaF lacigruS noN srelliF lamreD egamaD nuS etaredoM/dliM gnicafruseR nikS resaL sleeP lacimehC edarG lacideM slaicaF edarG lacideM

          

          

CoolSculpting CoolTone Botox Wrinkles Spider Veins Non Surgical Face Lift Dermal Fillers Mild/Moderate Sun Damage Laser Skin Resurfacing Medical Grade Chemical Peels Medical Grade Facials

        

Laser Facial Microneedling with Growth Factors Laser Hair Reduction Weight Loss Management Specialty Skin Rejuvenation/ Care Products Hair Regrowth Treatments Thermiva Thermismooth Age Spots

RENEW: Health and Fitness Guide - January 31, 2020 - Page 9

How handwashing helps fight infection T

here are many ways to avoid infection, but few might be as simultaneously simple and effective as handwashing.

According to the Centers for Disease Control and Prevention, keeping hands clean is one of the most important steps a person can take to avoid getting sick and spreading germs to others. While skeptics might question just how big an impact handwash-

ing can have, the science behind washing hands paints a pretty strong picture of just how beneficial this particular component of personal hygiene can be.

How germs get you sick The CDC notes that feces from people and animals are considerable sources of germs, including salmonella and E. coli. These germs can get onto people’s hands after they use the toilet or change

a diaper. People who handle raw meats also be exposed to such germs, as these foods can contain invisible amounts of animal feces on them. The amount of germs contained in small amounts of feces may come as a shock. Research published in the journal Applied and Environmental Microbiology found that a single gram of human feces weighing about as much as a paper clip can contain one trillion

germs.

What does handwashing do?

With so many germs floating around, it may seem as though something as simple as handwashing couldn’t be nearly as effective as it’s said to be. But the CDC notes that handwashing removes germs from hands, thereby removing an easy way for germs to enter the body and be passed on to others. For instance, many

people habitually touch their eyes, nose and mouth without thinking twice, and doing so provides an easy way for germs to enter the body via the hands. By washing their hands, people can cut off this easy entryway for germs.

Handwashing also presents germs from entering the body while eating. Germs from unwashed hands can get into people’s food and drinks, and can even multiply in some

foods and beverages, potentially contributing to illness.

Washing hands also prevents the spread of germs by preventing them from being transferred from hands to handrails, table tops or toys, where they can then spread to other people’s hands.

Handwashing is a simple yet effective way to stop the spread of germs. And it just might be the simplest way to avoid illnesses.

The relationship between eating and exercise D

iet and exercise are each vital components of a healthy lifestyle.

While these components tend to be looked at separately, diet and exercise are actually interconnected.

According to the American College of Sports Medicine, adequate food and fluid should be consumed before, during and after exercise.

Following that advice can help men and women maintain their blood glucose concentration during exercise, which allows them to maximize their performance and improves their recovery time.

Some people understandably may feel that eating before exercising seems counterintuitive, as food may contribute to feelings of sluggishness that would make it hard to maximize a workout. But what people eat, and drink, prior to working out is important, as the right foods can make a positive impact while the wrong foods can have the opposite effect.

The American Heart Association and the ACSM recommend hydrating with wa-

ter prior to working out. The ACSM recommends drinking between two and three cups of water two to three hours before exercising. Adults accustomed to working out in the early morning can try to wake up earlier so they can give their bodies time to hydrate before they begin exercising. It’s also important to continue hydrating during a workout, as the ACSM recommends drinking between 1⁄2 and one cup of water every 15 to 20 minutes during a workout (amounts can be adjusted based on variables such as the weather and individuals’ body sizes).

After a workout, the ACSM recommends drinking two to three cups of water for every pound lost during the exercise session.

Food also plays a vital role in maximizing a workout and improving recovery time.

The AHA recommends fueling up on healthy carbohydrates, such as whole-grain cereals, whole-wheat toast or low-fat or fat-free yogurt, two hours before exercising.

Doing so might pose a prob-

lem for early morning exercise enthusiasts, and in such instances the AHA advises eating a piece of fruit such as an apple or banana five to 10 minutes before beginning a workout. Avoid saturated fats and a lot of healthy protein prior to working out, as it takes longer for these fuels to digest in the stomach. Until foods are digested, muscles may not get all of the oxygen and energy-delivering blood they need during a workout, so it’s best to stick with foods that the body can digest more quickly.

The Mayo Clinic notes that it’s also important to make food a part of your post-workout routine. Eating a post-workout meal that contains both carbohydrates and protein can aid muscle recovery and replace glycogen stores that help increase energy levels after working out.

The most effective way to exercise involves healthy foods, which can improve performance and lead to quicker post-workout recovery.

Page 10 –January 31, 2020 RENEW: Health and Fitness Guide

What is a ketogenic diet?

D

ietary trends typically exhibit varying degrees of staying power. So-called “fad diets” may not withstand longterm scrutiny, while approaches like the Mediterranean diet appear to be more effective and beneficial to short- and longterm health.

Low-carb diets tend to garner lots of attention. One such diet making waves of late is the keto diet. Keto diets may vary, but many are built on a foundation of low carb intake and high protein consumption. While these diets are referred to as “keto diets,” the Harvard Medical School notes that a true ketogenic diet is different from the keto diets that have become so popular.

What is a ketogenic diet?

A ketogenic dietary plan focuses on fat rather than protein.

A ketogenic diet is low-carb and relies on fat to supply as much

as 90 percent of a person’s daily calories.

How does a ketogenic diet work?

The ketogenic diet tries to force the body into using a different type of fuel known as ketone bodies, which are a type of fuel produced by the liver from fat stores. This differs from other diets, which rely on glucose from carbohydrates to fuel the body.

Getting the liver to create ketone bodies and reach a state of ketosis, in which the body is breaking down protein and fat for energy, isn’t necessarily easy, as it requires people to consume fewer than 20 to 50 grams of carbs a day. To put that in perspective, the Harvard Medical School notes that a mediumsized banana typically contains 27 grams of carbohydrates. In addition, WebMD notes that reaching ketosis typically takes

three to four days, and eating too much protein can interfere with the body’s ability to get there.

Is a ketogenic diet safe?

SNACKING continued from Page 8 subscribe to mindful snacking would suggest they are.

According to the International Food Information Council Foundation, mindful eating focuses on slowing down and tuning into the sensations of eating. One of the goals of mindful eating is to prevent unhealthy behaviors associated with food and eating. One such behavior is binge eating, which can have long-term negative consequences. The National Eating Disorders Association notes that as many as two-thirds of people diagnosed with binge eating disorder, or BED, are clinically obese.

Mindful eating can benefit anyone, including people who are maintaining healthy weights and not considered to

be at risk of developing eating disorders. One of the questions people may have about mindful eating, and mindful snacking in particular, is how they can slow down and tune into the sensations of eating when they snack. Working professionals tend to snack at the office, where it’s not always so easy to slow down and tune in to the foods we eat. In addition, availability may dictate what

The Harvard Medical School notes that a ketogenic diet is typically recommended to reduce the frequency of epileptic seizures in children.

People considering a ketogenic diet to lose weight may end up disappointed and could even be putting their health in jeopardy.

“While (the ketogenic diet) also has been tried for weight loss, only short-term results have been studied, and the results have been mixed,” said registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and

people eat while away from home, which can lead to people eating unhealthy foods because that’s all that is available.

While there’s no denying mindful snacking can be difficult, the IFICF offers these tips to help people slow down and tune in during snack time.

• Assess your hunger. Learning to assess their hunger can help people distinguish hunger from boredom. The IFICF recommends using a hunger scale of one to 10, with one being very hungry and 10 representing feelings of being stuffed.

If you determine your hunger is a four or below, then consider a snack. Anything higher than a four and you might just be bored. When snacking, periodically pause to reassess your hunger and determine if you’re satisfied. This reassessment can help you avoid overeating.

• Reduce distractions. Distractions can

Women’s Hospital. “We don’t know if it works in the long term, nor whether it’s safe.”

Others may look to a ketogenic diet to combat heart disease, certain brain diseases and even acne. However, WebMD notes that there is not enough research to support the idea that a ketogenic diet can help with any of these conditions.

Ketogenic diets carry certain risks. The Harvard Medical School notes that such risks include nutrient deficiency, liver problems, kidney problems, and constipation. In addition, the sugar from carbohydrates aides brain function, so a lowcarb diet like the ketogenic diet can have an adverse effect on the brain, potentially contributing to confusion and mood swings.

People considering ketogenic diets or other popular low-carb approaches to nutrition should consult with their physicians before making any changes to their existing diets.

make it hard for people to recognize how much they have eaten. Avoid snacking while watching television or using your smartphone so you don’t accidentally overeat.

• Take small bites. Large bites also can make it easier to overeat. Small bites, such as one whole grain chip at a time instead of a handful with each bite, can reduce the likelihood of overeating.

• Let your senses savor your snacks.

Using all of your senses when snacking can force you to slow down and notice flavors and aromas you might otherwise never recognize.

A more mindful approach to snacking can help people better appreciate their food and may help them avoid overeating. Learn more about mindful eating at www.foodinsight.org.

RENEW: Health and Fitness Guide January 31, 2020 - Page 11

The effects of stress on your body tress affects people of all ages from all walks of life. Though work is a primary source of stress for many people, a recent survey from the American Psychological Association found that stress is more than just work-related.

In its 2017 “Stress in America” survey, the APA found that the future of the nation, money and violence and crime were significant sources of stress for more than half of survey participants.

That’s a dangerous notion, as the Mayo Clinic notes that the effects of the stress on the human body are considerable.

Though everyone expe-

riences and responds to stress differently, these are some of the more common effects of stress, courtesy of the Mayo Clinic.

Mental side effects Stress can have an adverse effect on mood and has even been linked to depression, which the World Health Organization reports is the leading cause of disability across the globe. People suffering from stress also may experience anxiety, restlessness and feelings of being overwhelmed. In

addition, stress can compromise a person’s ability to focus, adversely affecting a person’s ability to complete their work-related tasks. That’s not insignificant, as 61 percent of respondents in the 2017 “Stress in America” survey reported that work was a significant source of their stress.

Physical side effects Stress affects more than the mind, manifesting itself physically in various ways. The Mayo Clinic reports that common physical side effects of

stress include headache, muscle tension or pain, including chest pain, fatigue, and a change in sex drive. Upset stomach also may be a byproduct of stress. People dealing with stress may even have trouble sleeping.

Behavioral side effects Behavior also can be affected by stress, which may cause some people to abuse drugs or alcohol. Some may even turn to tobacco, either becoming a smoker or smoking more if they’re already smokers. Smok-

ing has been linked to a host of negative physical side effects, including an increased risk of developing cancer. Angry outbursts, social withdrawal and overeating or undereating are some additional potential side effects

of stress on the body.

Coping strategies can be highly effective at alleviating stress and its negative side effects.

Lear n more about such strategies at www.stress.org.

271512bP0131 7101791lCL0126

S

P271102gP0131

Page 12 –January 31, 2020 - RENEW: Health and Fitness Guide