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February 2014



Exercise Your Brain Exploring the effects of exercise on your brain

Making Time How to find time for fitness

Smart Snacking

Snacks that pack an energetic punch


February 13, 2014 •

12 Clean produce properly to avoid contaminants 15 The basics of boosting metabolism

3 How to find time for fitness


Exercise benefits the brain, too

14 These snacks pack an energetic punch

4 Get on the road to recovery by identifying depression 7 Tips for yoga beginners 8 Healthy ways to banish belly fat 9 Improving heart health need not be difficult 11 Technology aiming to reduce sports-related head injuries 10 What to do when beginning an exercise regimen 11 Technology aiming to reduce sports-related head injuries

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How to find time for fitness Finding time to exercise is no small feat for many men and women. Obligations at home and at the office can make it hard to fit in a workout, a familiar quandary for men and women with multiple commitments. Though it’s not always easy to fit in a workout when juggling multiple responsibilities, men and women must consider the responsibility they have with regard to maintaining their physical and mental health. The United States Department of Health and Human Services advises that healthy adults get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, and that such activity should be spread out over the course of the week. In addition, the DHHS also advises that healthy adults include strength training exercises in their workout regimens at least twice a week. Such a workout schedule can improve both physical and mental health, making it easier for men and women to handle their hectic schedules. While such recommendations may seem manageable, many men and women still feel as if there’s just not enough time in the day for them to incorporate a daily exercise regimen. The following are a few ways such men and women can find time for fitness. Take a walking lunch. Many professionals have heard of a “working lunch,” but those strapped for time to exercise might want to take a walking lunch instead. Rather than sitting at your desk or in your favorite booth at a nearby restaurant on your lunch hour each day, consider squeezing in some time to walk during those 30-60 minutes you normally spend eating or catching up on office gossip with coworkers. Invite a few coworkers along, walking to and from your favorite restaurant or finding a nearby park and going for a quick walk. This is an easy way to squeeze in the recommended 30 minutes of moderate aerobic activity each day, and you will no doubt feel more energized after lunch than if you had simply eaten without exercising. Exercise in the morning. Research has shown that men and women who exercise in the mornings exercise on a more consistent basis than those who exercise later in the day, including

after leaving the office at the end of the workday. When exercising in the early morning hours, men and women are less likely to encounter scheduling conflicts, as coworkers, colleagues and even the kids will likely still be asleep. That means fewer interrupted or missed workouts.

Prepare meals ahead of time. If working out in the morning simply won’t work out for you, then consider planning meals in advance so you can free up time between the office and dinner each night. For example, slow cookers and crockpots make it possible to start making dinner in the early morning and require little or no effort once you arrive home in the evening. Plan to cook a few meals each week in a slow cooker, which will free up time for you to workout when you would otherwise be preparing dinner. Work while you workout. Smartphones and tablets have made it easier than ever to get work done while you’re away from work. This includes getting some work done while you’re getting in your weekly recommended aerobic activity on the treadmill, elliptical machine or exercise bike. Thanks to smartphones and tablets, you can now read and answer emails and work on some projects while you sweat away those extra pounds. Get off the couch. Many men and women prefer to unwind on the couch as they catch up on their favorite television shows and movies. But such unwinding should not come at the expense of working out. Much like catching up on work at the gym, you also can catch up on your favorite shows and movies while at the gym. Many smartphones and tablets now have apps that allow users to access subscription streaming services, so users who can’t find time to exercise should take advantage of such apps and watch their favorite shows and movies from the treadmill instead of the couch. Readers who can comfortably read while exercising can follow a similar route and read on the elliptical instead of sitting sedentary in a chair as they make their way through the latest bestseller. Finding time to exercise can be difficult, but even the busiest men and women have several options at their disposal as they attempt to make fitness a bigger priority in their lives.

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February 13, 2014 •

Get on the road to recovery by

identifying depression

Nearly everyone feels down at one point or another. But when feelings of sadness stretch on and are accompanied by other symptoms, normal sadness might have given way to depression. The Centers for Disease Control and Prevention estimate depression affects one in 10 American adults at different levels, while Statistics Canada says around 5 percent of Canadians have reported symptoms that meet the criteria for a mood disorder, including depression. Many sufferers of depression believe it is a personal weakness and something they should be able to control, but mood disorders are recognized mental illnesses that say nothing about a person’s strength of character. Often brought on unexpectedly, mood disorders like depression cannot be traced to a single root cause. Many within the medical community believe depression is genetic, and oftentimes doctors treating patients for depression discover a history of depression among their patients’ immediate family members.

Many different genes may act in combination to cause a mood disorder. In 2011, a British team isolated a gene that appears to be prevalent in families in which multiple members suffer from depression. The chromosome, 3p25-26, was found in more than 800 families with recurrent depression. External factors also can play a role in the onset of depression. According to the CDC, certain groups are more likely to meet criteria for depression than others. These include women, people ages 45-64, AfricanAmericans, Hispanics, and people with less than a high school education. There are unique symptoms associated with depression. Not every person with this mood disorder will exhibit each and every symptom, but the following symptoms appearing together is often

an indicator of depression: • feelings of sadness and loss • feelings of irritability • loss of pleasure in usually enjoyed activities • changes in sleeping patterns, such as insomnia or sleeping too much • difficulty concentrating • frequent headaches • noticeable lack of motivation • anxiety and panic attacks • withdrawal from friends and family • inability to make decisions • recurring thoughts of suicide or self-harm People exhibiting symptoms of depression should first reach out to their primary care physicians, who can begin a preliminary diagnosis and look for symptoms indicative of depression.

A doctor also can perform blood work to rule out other conditions that may be contributing to problems with mood, such as hormonal changes or illnesses. Some doctors may refer patients to a mental health professional who is much more qualified to treat mood disorders. A mental health professional will likely conduct an interview with the patient and pay considerable attention to the patient’s medical history. Gaining a stronger grasp of a patient’s symptoms enables doctors to prescribe the most effective courses of treatment. Treatments range from medication to talk therapy to cognitive-behavioral therapy. Those who do not respond to more conventional treatments can discuss further options with their doctors. Patients who are prescribed an

antidepressant medication should expect several weeks to pass before the medication is fully effective. Antidepressants are not universally effective, and people being treated for depression or another mood disorder should not grow discouraged if one course of treatment is ineffective. Many treatment options are available to people with mood disorders. Those who think they may be suffering from depression should first remember that they are not alone. Millions of people have depression at points in their lives or may experience recurrences of the condition. Visiting a doctor promptly can help sufferers of mood disorders address their conditions more quickly. • February 13, 2014

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February 13, 2014 •

Exercise benefits the brain, too acknowledges, the connection between exercise and mental health is hard to ignore, and the APA notes that the following are just a few of the mental benefits men and women might reap from regular exercise.

Regular exercise can benefit the body in many ways, helping men and women maintain healthier weights and lower their risks for developing potentially deadly diseases. Though many people are quick to associate exercise with its physical benefits, those hours spent on the treadmill also can boost brain power. According to Dr. Barry Gordon, professor of neurology and cognitive science at Johns Hopkins Medical Institutions and coauthor of “Intelligent Memory: Improve the Memory That Makes You Smarter,” exercise has a direct impact on the brain. That’s because exercise works directly on brain tissue, improving the connections between nerve cells, creating new synapses, growing new neurons and blood vessels, and improving cell energy efficiency. So while many people may begin an exercise regimen with a goal of trimming their waistlines or toning their bodies, they might be happy to know that those physical benefits are accompanied by several cognitive benefits as well. As the American Psychological Association

Improved mood Many people feel great after exercising, especially if that exercise comes at the end of a particularly stressful day. However, those extra laps on the track or those hours spent on the treadmill don’t just pay short-term dividends. In a controlled trial overseen by Duke University researcher and clinical psychologist James Blumenthal, sedentary adults with major depressive disorder were assigned into one of four groups: supervised exercise, home-based exercise, antidepressant therapy, or a placebo pill. Those in the exercise and antidepressant groups had higher rates of remission than those in the placebo group, and Blumenthal concluded that exercise was generally comparable to antidepressants for men and women with major depressive disorder. In addition, in following up with patients a year later, Blumenthal found that those who continued to exercise had lower depression scores than those participants who were less active. Blumenthal’s study was not the only one to conclude that exercise can have a positive impact on mood. In a review of 11 studies that examined the effects of exercise on mental health, Boston University professor of psychology Michael Otto and his colleagues found that exercise could be a powerful tool when treating clinical depression, and even recommended clinicians include exercise as part of their treatment plans for depressed patients. Antidote to anxiety Some researchers, Otto included, have begun to

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examine the effects of exercise on treating and possibly preventing anxiety. The body’s nervous system responds quickly when people feel frightened or threatened, often causing the body’s heart rate to increase and sweating and dizziness to occur. Those people who are especially sensitive to anxiety respond to these feelings with fear, and that makes them more likely to develop panic disorders. But Otto and fellow researcher Jasper Smits of the Anxiety Research and Treatment Program at Southern Methodist University studied the effects that regular workouts might have on people prone to anxiety. Since exercise produces many of the same physical reactions, such as sweating and an elevated heart rate, the body produces when responding to fear or threats, Otto and Smits wanted to determine if exercise might help people prone to anxiety become less likely to panic when experiencing fear or threats. In studying 60 participants with heightened sensitivity to anxiety, Otto and Smits found that the subjects who participated in a two-week exercise program exhibited marked improvements in anxiety sensitivity compared to those participants who did not take part in the exercise program. Otto and Smith concluded that this improvement was a result of the exercise group participants learning to associate the symptoms common to both fear and exercise, such as sweating and an elevated heart rate, with something positive (exercise) instead of something negative (anxiety). Regular exercise benefits the human body in numerous ways, not the least of which is its impact on the brain. More information on the link between exercise and improved mental health is available at • February 13, 2014


Tips for yoga beginners

Though it might once have been considered a trend, yoga has long since moved on from trendy territory to become a more widely accepted discipline that is practiced by millions for its positive impact on mental and physical health. Though yoga is an ancient practice, only recently has it become so popular in the western hemisphere, where Sports Marketing Surveys found that roughly 20 million Americans over the age of 18 practiced yoga in 2012. That’s a considerable increase from just four years earlier, when just under 16 million Americans admitted to practicing yoga. The growing popularity of yoga likely comes as no surprise to its many practitioners, who often credit yoga with relieving stress and improving overall fitness. In addition, yoga can also help alleviate

chronic pain and, according to the Mayo Clinic, reduce risk factors for chronic conditions such as heart disease and high blood pressure. While yoga is beneficial in many ways, it’s important that men and women not mistake yoga for medical treatment. Though yoga may be part of an individual’s treatment plan, it’s still necessary that men and women with medical conditions rely on their health care providers for treatment. For example, doctors may recommend yoga to individuals dealing with elevated stress levels, but doctors also may want their patients to take certain medications in order to lower those stress levels. Yoga on its own may be effective, but men and women should still seek professional medical treatment when dealing with health problems. It’s also important that men and women beginning a yoga regimen not take it lightly. Though the atmosphere in a typical yoga studio tends to be serene, yoga is a physically demanding discipline, and those unprepared to deal with such demands often find themselves suffering from injuries. According to the American Academy of Orthopaedic Surgeons, injuries to the neck, shoulders, spine, legs, and knees are possible when practitioners of yoga do not exercise proper technique and caution. So it pays for beginners to heed the following warnings when beginning a yoga regimen. Work with a professional. No matter how long your neighbor insists he or she has practiced yoga, it’s still best that you learn the discipline from a certified instructor. Your neighbor might know all of the poses, but an instructor with credentials can help men and women with preexisting medical conditions avoid poses that can exacerbate such conditions. Novices might not know that certain poses can increase injury risk for sufferers of osteoporosis, spinal problems and high or low blood pressure. When trying yoga for the first time, always work with a professional, making sure to discuss any preexisting medical conditions before

your initial session. Take things slowly. Its reputation as a calming discipline often gives beginners the mistaken impression that yoga is an easy discipline to grasp. However, it’s best for beginners to take things slowly before attempting to perform difficult stretches and poses. Yoga is not a competition, so give yourself adequate time to learn proper breathing techniques and figure out ways to maintain your balance. Once you have mastered such techniques, you can then begin to try your hand at more advanced poses. Warm up before each session. Men and women should warm up before beginning any exercise regimen, and yoga is no exception. Stiff, cold muscles can lead to serious injury whether you’re playing basketball or stretching into a yoga pose. Warm up your muscles with a few minutes of light cardiovascular exercise before beginning a yoga session to reduce your risk of muscle tears or pain when you start stretching or posing. Dress appropriately. Flexibility is essential when practicing yoga, so make sure your clothing is not restrictive. Women can buy pants made specifically for yoga that stretch easily, making it easier to perform various poses and stretches. Men may also be able to find pants made specifically for yoga, but if not, athletic shorts or track pants can work just as well. Stop if you feel any physical problems. It is not uncommon, especially for beginners, to experience feelings of dizziness or feel as if your body is becoming overheated during yoga. In such instances, stop immediately, as yoga is supposed to be a pain-free discipline. Ask the instructor for help the moment you start to feel faint, dizzy, overheated, or injured. Physical problems during yoga may be a byproduct of dehydration, so be sure to begin your session fully hydrated and remain so throughout your workout.

Core exercises becoming more popular Fitness-conscious men and women have no doubt noticed the growing popularity of core exercises. Core exercises are those that focus on the body’s core muscles, or those around the trunk and pelvis. These exercises are a focus of fitness center programs and have even been integrated into the workout regimens of professional athletes in all sports. But those unfamiliar with core exercises might not understand why they have become so popular, or why they have proven so effective. The following are some of the reasons core exercises have become such a significant part of many training

regimens. Core exercises help improve balance and stability. Core exercises require the core muscles, including the abdominals, hips, lower back, and pelvis, to work together. When muscles work together, the result is improved balance and stability, which helps athletes perform better and non-athletes better cope with the physical demands of everyday life. Core exercises improve the appearance of abdominals. While it might not be the best reason to workout, physical appearance is

a significant reason many people have such a strong commitment to exercise. Core exercises strengthen and tone the underlying muscles of the abdominals. When coupled with aerobic activity that burns abdominal fat, core exercises help turn flabby abdominals into the envy of fellow fitness enthusiasts. Core exercises impact everyday life. Another reason many people commit to working their core muscles is the impact such activity has on everyday life. Core exercises help improve posture, which can reduce, if not eliminate, lower back pain and other muscle injuries. Eliminating that

pain can greatly improve quality of life. In addition, core exercises can make it easier to excel in sports such as golf, a benefit that, to golfers, is worth its weight in gold. Core exercises are free. Core exercises can be done without any costly machinery, and men and women can do them at home without having to pay for a monthly gym membership. However, it helps to get some instruction before beginning a core exercise regimen, as the exercises are not easy and the risk of injury is high for the inexperienced who don’t have anyone to show them what to do.


February 13, 2014 •

Healthy ways to banish belly fat Belly fat is often considered more of a cosmetic issue than a health issue. But few outside of the medical or fitness communities may know that belly fat is not only unsightly but unhealthy as well. Excessive belly fat can increase a person’s risk of developing type 2 diabetes, heart disease, high blood pressure, and even certain cancers, including breast cancer and colon cancer. So while many people may want to reduce their belly fat for cosmetic purposes, they can also use improving their overall health as a motivating factor when attempting to trim their waistlines. The following are a few healthy ways to reduce belly fat. Adopt a healthy diet. Belly fat is often the first victim when men and women adopt a healthy diet and begin to lose weight. Researcher Kristen Hairston, MD, an assistant professor of endocrinology and metabolism at Wake Forest

School of Medicine, found that people who ate 10 grams of soluble fiber per day but made no other changes to their diet built up less fat over time than others. In addition to fiber, you should include fruits, vegetables and lean proteins in your diet. These foods will help you feel more full, which will curb your hunger and, as a result, reduce your caloric intake. Get some rest. A good night’s sleep, which is at least seven hours of sleep each night, has been shown to reduce fat over an extended period of time. Though the exact relationship between sleep and belly fat is unknown, a lack of sleep can force men and women to look to sugary beverages or snacks to provide a boost during the day. Such drinks and snacks can cause weight gain, especially among those people who routinely fail to get a good night’s sleep.

Get off the couch and exercise. Exercise is another effective way to reduce belly fat. Numerous studies have shown the positive effect that daily, vigorous exercise can have on overall health. For example, a study conducted by researchers at Duke University found that 30 minutes of vigorous aerobic exercise, which includes jogging or working out on a cardiovascular machine, such as an elliptical or a treadmill, four times per week can reduce fat and slow down the buildup of fat over time. Those who want to reduce belly fat will likely need to emphasize vigorous exercise. While those hoping to prevent the buildup of belly fat should know that studies have shown, when coupled with a healthy diet, moderate activity, which includes anything that raises your heart rate, three times per week may be enough to slow down fat buildup.


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Helping You Maintain Your Independence Heart disease is one of the leading causes of death across the globe. According to the World Health Organization, ischaemic heart disease, in which blood supply to the heart is reduced, is the leading cause of death in middle- and high-income countries and the fourth-leading cause of death in low-income countries. Perhaps the most troubling fact about the prevalence of heart disease is that it can be largely preventable. The American Heart Association notes that there are several ways to easily improve heart health and avoid becoming one of the millions of people to succumb to heart disease. Embrace aerobic exercise. Aerobic exercise is essential to cardiovascular health. Daily aerobic exercise, which can be as simple as walking around the neighborhood, can help men and women lower their blood pressure, maintain a healthy weight and lower their bad cholesterol, which can

circulate in the blood and cause blockages that can lead to heart attack. Adopt a low-sodium diet that’s also low in cholesterol. Diet can be a friend or foe with regards to heart disease. A heart-friendly diet that’s low in sodium and cholesterol can help you maintain healthy cholesterol levels as well as a healthy blood pressure. Monitor your blood pressure. A blood pressure reading is a staple of many doctor visits, but men and women should monitor their blood pressure even when they aren’t visiting their physicians. High blood pressure does not always produce symptoms, but that doesn’t mean it isn’t potentially deadly. High blood pressure is the leading cause of stroke and can contribute to heart and kidney disease. So be sure to monitor your blood pressure and discuss with your physician ways to lower high blood pressure.

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February 13, 2014 •

What to do when beginning an exercise regimen At the dawn of a new calendar year, many people decide it’s time to turn over a new leaf and shed those extra pounds that accumulated over the previous 12 months. The resolve to lose weight is perhaps never stronger than at the beginning of a calendar year, when the holiday season has passed but those added inches on the waistline remain. Though it’s noble to want to lose weight and improve health, regardless of what time of year it is, there are precautions men and women should take before beginning a new exercise regimen. Visit your physician. It’s best to get a full physical before beginning an exercise regimen. A full physical can reveal if you have any health problems that might limit what you should and shouldn’t be doing at the gym. If anything turns up, your physician can develop a plan of attack for you to address the issue. If nothing turns up, then your doctor will probably give you the green light to go forward with few, if any, limitations. Conduct a self-assessment. Once you’ve visited the doctor and received the go-ahead to start working out, do an honest self-assessment to see where you are in terms of fitness. Walk a mile and time yourself. Do as many push-ups and sit-ups as possible, but be careful to stretch and not push yourself. This self-assessment should not be demanding. Instead, the goal is to gauge where you are and how your

body feels when doing some simple exercises. Establish your goals. The goal of most people beginning a new exercise regimen is to lose weight. However, there are other incentives as well. For example, some people might be starting to train for a marathon or another sporting event. Whatever the reason, know why you’re getting started, as such goals can help you monitor your progress as the year goes on. Start slowly. Caution should reign supreme when beginning an exercise regimen. Diving into the deep end at the onset increases the risk of injury, which could limit activity for months to come. First get your body acclimated to exercise, then gradually challenge yourself as you see fit. Leave time to recover. Though it might feel rejuvenating to get back to exercising, it’s important for everyone, but especially those who are just starting, to allow themselves some time to recover. Allow your muscles and joints to recover between workout sessions. Frequency of sessions can increase as your body gets acclimated, but at first allow a day or two between sessions so your body can recover. Listen to your body. Exercising after a long hiatus from routine exercise won’t be easy, and your body is likely going to tell you that through certain aches and pains, if not nausea, dizziness or shortness of breath. If any of these symptoms appear, take a break. This

A personal trainer can help men and women acclimate themselves to a new exercise regimen. could be your body telling you that you’re asking too much and you need to take your foot off the gas pedal for a little while. Consider hiring a personal trainer. Many people are overwhelmed when entering a gym after a long time away. If you find yourself intimidated or simply don’t know where to begin, hire a personal trainer. Many charge bythe-session, so you can learn which

machines to use and how to use them after a session or two and then continue working out on your own. If joining a gym as a new member, the gym might offer a couple of complementary personal training sessions. If so, take full advantage of this offer. When beginning a new exercise regimen, don’t forget to let caution reign until your body has adjusted to this healthy lifestyle. • February 13, 2014


Technology aiming to reduce sports-related head injuries Athletes who play contact and even noncontact sports typically recognize the risk of injury that comes with competing. Head injuries are particularly cause for concern because of the long-term cognitive damage that may result for such injuries. Many times players, parents and coaches are unaware that a serious head injury has occurred until it is too late. In order to alert to injuries early on and ensure that

players can get the prompt care they need, many different alert systems are currently in research and development, and a few products have already hit the market. For example, the CheckLight is a washable hat created jointly by Reebok and MC10, an electronics company interested in making electronics to conform to the human body. This beanie-style hat can be worn alone or under a helmet and has an electronics module inside of it. Should a potential head injury occur, an LED light readout will be triggered. Yellow indicates the blow was moderate, while red indicates a severe impact. Other sensors in development include a patch that can be attached to a player. The patch would then send out wireless data when impact injuries have occurred. The American Association of Neurological Surgeons

says traumatic brain injuries are the leading cause of sports-related deaths, adding that sports and recreational activities contribute to roughly 21 percent of all traumatic brain injuries among American children and adolescents. A traumatic brain injury, or TBI, is defined as a jolt or blow to the head or a penetrating head injury that disrupts the normal function of the brain. Mild cases may be not be life-threatening. However, repeated cases or severe jolts may result in serious conditions and even lead to death. Preventing head injuries in sports is a goal of many parents, coaches and sports administrators. Sensors that can alert to head injuries or help people be more conscious of head trauma may prove a significant step toward achieving that goal.


February 13, 2014 •

Clean produce properly to avoid contaminants

farms pay more attention to profit than to the purity and safety of crops. The Pure Food Growers of America states that the average American consumes more than 10 pounds of insecticides and herbicides every year from produce. Many of these substances are proven carcinogens. Thoroughly washing and soaking fresh produce is the key to removing potential The demand for fresh produce has increased in recent years as more people hazards from foods. Organic fruits and vegetables may be less risky, but are turning to fresh fruits and vegetables even organic foods are susceptible to for their nutritional value. That increase contamination because of potentially in demand has forced many suppliers to import more produce from other countries, unsafe handling practices. which could be putting consumers’ health All produce should be washed before eaten. Before cleaning produce, stock up at risk. on a few supplies. You will need a large Although the United States and Canada plastic bowl, some apple cider vinegar or may have stringent standards for produce, many other countries do not. baking soda and a produce brush. Add Less stringent regulations overseas can enough cool water to cover the produce result in irrigation water carrying sewage, you will be washing. Add either three pollutants and parasites to crops, and tablespoons per gallon of water of the herbicides and pesticides may be used vinegar to the bowl or sprinkle about three in abundance in foreign countries where tablespoons of the baking soda into the such usage is subject to little, if any, water. It’s best not to mix both the vinegar oversight. Fewer regulations means some and the baking soda, or you may end up


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with a foaming, overflowing concoction thanks to the chemical reaction that occurs when vinegar mixes with baking soda. Add the vegetables or fruit to the treated water and allow it to soak for around 10 minutes. Use a vegetable brush to thoroughly scrub the produce. Some foods, like celery and lettuce, have dirt or bugs trapped in their ribs and folds. Soaking and scrubbing can dislodge any bugs. Instead of washing the entire head at once, wash lettuce leaves as they are used to retain the vitamins and minerals. After rinsing the produce, allow to dry before eating. A salad spinner can help dry lettuce and cabbage leaves so they are not soggy. It is best to wash produce right before using it rather than washing it in advance. Moisture encourages bacterial growth and hasten spoiling. Even foods that have a rind, such as melons, should be washed prior to eating to avoid contamination from the rind to the flesh inside.

The Dirty Dozen Certain foods are dirtier than others in terms of the pesticides they contain. However, foods that were grown without pesticides may still be contaminated by animal feces and bacteria from the soil and irrigation. That being said, here are the 12 foods that are most likely to contain the highest amounts of pesticide residue, according to The Environmental Working Group. 1. Apples 2. Celery 3. Cherry tomatoes 4. Cucumbers 5. Grapes 6. Hot peppers 7. Nectarines 8. Peaches 9. Potatoes 10. Spinach 11. Strawberries 12. Sweet bell peppers

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We have 5 Sessions per year: Fall I, Fall II, Spring I, Spring II, & Summer Each session averages between 9-11 weeks (Depends on the time of year and where holidays fall) Parent/Tot Class & Gymnastics 3 -4 yrs: $11.25 per class All Other Classes: $15.00 per class Multiple class or sibling discounts: 2nd Class - 20% off - 3rd Class - 30% off - 4th Class - 40% off It’s never to late to register, we pro-rate missed classes!

Core Elite All Star Cheerleading Information (ages 5 – 18 yrs old)

All Star Cheer leading is gaining popularity every day. It is very valuable preparing young athletes interested in trying out for Junior High or High School Cheerleading. We compete at a minimum of 5 competitions in the season. Practices start in June with first competition in December or January. Minis (ages 5 – 8 yrs old) Practice Schedule: Tues & Thurs from 6:00 pm - 7:15 pm Jrs (ages 9 – 14 yrs old) Practice Schedule: Tues & Thurs from 7:30 pm - 9:00 pm Tuition Cost: $100 per month Price includes two cheerleading practices a week plus an additional hour for tumbling class (For a total of 16 hours a month – averages $6.25 per hour!)

Birthday Parties

Available Days: Saturday or Sunday Available times: 1:00-3:30 pm or 4:00-6:30 pm Cost: $275 for members $300 for Non-members Includes: - Party for up to 25 kids* (*$3.00 additional charge for each child beyond the 25-child limit) - Use of the entire gym to include the tumble track, trampoline, mini gym & obstacle course - Choice of three bounce houses - 4 Large Pizzas, 4 liters of Soda, & Cake - Private Party Room Safe / temperature controlled environment with attentive staff!

Summer/Winter Camp Information

Monday - Friday - 8:00 am - 4:00 pm* Cost: $175.00* (*Works out to $4.37 per hour!) Receive $5.00 off each additional week you attend (20% discount for 2nd sibling and 30% for 3rd sibling!) Sample Schedule: 8:00 - 11:30 am Gymnastics/tumbling instruction 11:30 - 12:30 pm Lunch (provided by Core Elite) 12:30 - 4:00 pm Afternoon activity or Field Trip (Movie, Bowling, Swimming, & PB&J Festival) *Drop off/Pick up times are flexible!



February 13, 2014 •

These snacks pack an energetic punch Many adults find themselves feeling drowsy in the hours after they eat lunch. A heavy lunch, a staid office atmosphere or a combination of the two can make professionals feel sleepy as the workday winds down. Though some might opt for a second cup of coffee, the immediate energy boost provided by caffeine quickly wears off, leaving men and women feeling even more tired as a result. Oftentimes, the right midafternoon snack can provide the energy boosts adults need to stay productive throughout the workday. The following are a handful of healthy snacks that tend to provide a lot of energy. Greek yogurt: Greek yogurt has

become increasingly popular in recent years, as more and more people are opting for this snack that’s rich in calcium, protein, phosphorous, and zinc. Traditional yogurt tends to provide a quick energy boost, as it is generally easy to digest, before that boost quickly fades. Greek yogurt is thicker than traditional yogurt, so it does not digest so easily, producing more sustained energy levels as a result. However, Greek yogurt is also loaded with protein, helping men and women feel fuller longer. That can be beneficial for those who want to lose weight, as the feeling of fullness that Greek yogurt provides means those who eat it are less likely to

Healthy habits

How to use diet to supplement your workout routine

A healthy breakfast is a great way to supplement a workout routine.

Men and women who have successfully adopted healthy lifestyles know full well that combining exercise with a healthy diet is the key to getting and staying healthy. Simply visiting the gym won’t work if it’s not coupled with a healthy diet. But many people incorrectly assume that a healthy diet is one devoid of taste. That simply isn’t true. In fact, a healthy diet does not necessarily restrict foods, but how frequently some of those riskier foods can be consumed. The following are some of the steps men and women can take to ensure their workouts aren’t losing their effectiveness due to unhealthy eating habits. Start the day off with a healthy breakfast. Many foods make healthy breakfast options, including fruit and wholegrain cereals. Unfortunately, on-the-go men and women often reach for what’s readily available, and what’s readily available isn’t necessarily healthy. Avoid breakfast sandwiches that are high in fat and calories, and avoid eating fried foods for breakfast. For those men and women who prefer to workout first thing in the morning, keep in mind it’s important to eat before working out, even if those workouts are in the wee hours of the morning. Working out on an empty stomach can cause feelings of lightheadedness. In addition, many people are sluggish if they exercise on an empty stomach, which can make workouts less effective. If eating before a morning workout isn’t your thing, consider going with a small snack before beginning your routine. If even that is not ideal, then consider a snack before bedtime. However, this option won’t necessarily prove effective, as your body might just consume all of the energy this snack provides while you’re asleep.

Reassess your snacking habits. If greasy potato chips or sleep-inducing baked goods like brownies are your idea of the perfect snack, then it’s time to reassess your snacking habits. Snacks should not induce sleep, but provide a little extra energy and reduce any hunger pangs. Fresh fruit, yogurt, energy bars, and even wholegrain crackers with a little peanut butter each make for a healthy snack that won’t zap you of valuable energy during the day. Let food help your muscles recover. Some people feel they might negate the positive effects of their workout if they eat immediately after exercising. That’s not necessarily true. In fact, foods that contain protein and carbohydrates can actually help your muscles recover after a workout. Yogurt (Greek yogurt is packed with protein), fruit, dried fruit, and nuts make great postworkout food options, and none will negate the effect of that grueling workout you just finished. In general, the longer you wait to eat after exercising, the longer it will take your muscles to recover. Stay hydrated. Water is an essential part of a healthy diet, and it’s even more essential before, during and after a workout. When exercising, your body will lose a significant amount of water, which can cause the body to dehydrate. Drink water before and after your workout, and don’t forget to focus on staying hydrated during your workout as well. Daily exercise is essential to longterm health. But all those hours in the gym won’t pay off if they’re not combined with healthy eating habits.

15 • February 13, 2014

The basics of boosting metabolism

Strength training to build lean muscle is one way men and women can boost their metabolisms. 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. Though metabolism is a collection of complicated processes, boosting metabolism can be rather easy. 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. Many adults have been turned on to the concept of grazing, an approach to diet wherein adherents eat small portions of food every two to three hours instead of the more traditional three square meals per day. But grazing is only effective when men and women eat the right foods. Each small meal should still have nutritional value just as if it were a large meal. When eating smaller meals, include healthy sources of protein and fiber. Vegetables tend to be especially beneficial because they are high in fiber, a nondigestible 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. Fish is another potentially beneficial food for those looking to boost their metabolisms, as 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 fatstorage 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 that some feel boosts metabolism enough to promote weight loss. 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 musthave items, but when the body is too comfortable, it burns less energy to stay warm in the winter or comfortably cool in the summer. A study from the National Institute of Health Clinical Center found that people who slept in a room kept at 66 F burned 7 percent more calories than those who slept in a room at 75 F. Sleeping in a cooler room

may just be the easiest way for men and women to boost their metabolisms. 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.

Convenient hours, most insurance accepted. Serving the community for 29 years. Services we offer:

• Wellness and nutritional counseling • Weight loss and lifestyle coaching • Full service outpatient physical therapy • Treatment for herniated discs • Frequency specific microcurrent • On site emergency x-ray • Massage therapy • Chiropractic care • Acupuncture

Conditions we treat: • Injury rehab • Post surgical rehab • Headaches • Sciatica/radiculopathy • Neuropathy • Back pain • Toxicity • and much more

Optimum Wellness and Rehabilitation P. C. 3407 S. State Route 157 Glen Carbon, IL 62034


Dr. Richard Coy

Chiropractic Physician


February 13, 2014 •

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Maryville Medical Spa




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Maryville Medical Spa 2016 Vadalabene Dr. Maryville, IL (618) 288-2970 ext. 120

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Health Mind & Body 02-2014  
Health Mind & Body 02-2014