082014 Healthy Lifestyles

AUGUST 2014 | A SPECIAL SUPPLEMENT TO

media solutions

Embracing an Active Lifestyle How to beat the couch potato curse

Dominate Your Diet

Avoiding the pitfalls that can derail your diet

Muscle Maintenance How to prevent muscle soreness

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August 7, 2014 • theintelligencer.com

A Supplement of

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How to sneak fruits and vegetables into any recipe

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Is it possible to prevent cataracts

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Understanding cholesterol

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Did you know?

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Avoiding pitfalls that can derail your diet

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Did you know?

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How to prevent muscle soreness

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Did you know?

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Keep skin healthy by knowing sunscreen facts

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Kefir is a nutrient-dense diary product

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The dangers of belly fat

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Learn how to increase cycling stamina

August 7, 2014 • theintelligencer.com

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How to sneak fruits and vegetables into any recipe F

ruits and vegetables are the building blocks of a healthy diet.

But many people do not eat the recommended number of servings of produce. That’s especially true among growing children, who can benefit greatly from the vitamins and nutrients fruits and vegetables provide.

According to the latest data from the NPD Group, a market research firm, Americans eat a little more than half

a cup of fruit and a cup of vegetables per day. This is less than half of what the government recommends. The data is similar in Canada, where researchers at Concordia University found that Canadian adults ages 30 to 60, especially those from lower socioeconomic backgrounds, aren’t consuming the daily recommended levels of fruits and vegetables.

Anyone who eats roughly 2,000

calories per day should strive to consume between two to three cups of vegetables and two cups of fruit per day. Produce helps to fight disease because it contains healthy antioxidants, fiber, minerals and vitamins. Eating four cups per day may seem difficult, but there are many ways to incorporate fruits and vegetables into everyday recipes.

• Substitute pureed fruit, like figs, pears and apples, for oil in recipes for cakes and cookies. This will ensure the baked goods are moist but with a lot less fat.

• Add fresh berries or raisins to breakfast cereals and oatmeal.

• Add cauliflower or squash to boiled potatoes before mashing them to increase the nutritional punch and flavor of mashed potatoes.

• Blend fruits and vegetables to create smoothies for breakfast or lunch on the go.

• Bake hearty muffins or breads with sweet potato or carrots in the batter.

• Mix stewed tomatoes in with your broth soup base to make a vegetable or chicken soup even more nutritious.

• Opt for vegetables piled high atop a slice of pizza in lieu of meats or extra cheese.

• Divide your dinner plate into quadrants, filling half of the plate

Did you know?

with vegetables, one quarter with meat and the remainder with a whole grain.

• Replace lettuce on a sandwich or burger with a fresh leaf of spinach.

While you’re dressing your sandwich, add a slice of tomato, too.

• Substitute fresh vegetables and fruit slices for chips when serving dips and salsas. Kale chips are growing in popularity.

• Give children a cup of sliced grapes with their lunches as a refreshing and healthy snack.

• Shred vegetables into a hearty “slaw” and top it with a vinaigrette or a typical mayonnaise-based dressing.

• Blend other vegetables into your pasta sauce.

• Use vegetables instead of pasta in traditional dishes. Layer eggplant slices to make a lasagna. Or use a spiral slicer to slice zucchini or carrots when making homemade noodles.

• Fruit salad is often a refreshing snack or dessert. Having fruit already diced in a large bowl makes it more convenient to eat and possibly more enticing to children.

• Make a vegetable roll-up, filling pizza dough with broccoli or spinach and shredded cheese.

• Mix together an avocado, 1⁄4 cup of cocoa powder and 1⁄4 cup honey to create a healthy alternative to chocolate pudding.

• Use pureed vegetables to thicken cheese sauce for macaroni and cheese recipes.

• Shred vegetables and add them to beaten eggs for omelets or scrambles.

Though organic foods tend to be more costly, men and women looking to shed a few extra pounds might find it’s worth a few extra dollars to buy organic dairy rather than more traditional and less expensive alternatives. In a study published in the Journal of Dairy Science, researchers found that grass-fed cows produced milk containing 500 percent more conjugated linoleic acid, or CLA, than cows that were fed grain. That’s a significant distinction for men and women looking to trim down, as CLA can help them burn more fat and gain muscle. Organic dairy products include cheese, milk and yogurt. Organic milk also has been shown to contain roughly 70 percent more omega-3 fatty acids than traditional milk. That, too, is important to note, as omega-3 fats have been shown to help prevent heart disease and stroke, two potentially deadly conditions that overweight men and women may be especially susceptible to.

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August 7, 2014 • theintelligencer.com

Is it possible to prevent cataracts? cataracts at bay.

Clouding of the lenses of the eyes is a common symptom of cataracts.

M

illions of people are affected by cataracts, which Prevent Blindness America says is the most common cause of vision loss for individuals over the age of 40. In the United States, there are more cases of cataracts than glaucoma, diabetic retinopathy and macular degeneration combined.

The prevalence of cataracts makes some wonder if they can be prevented. According to The Mayo Clinic, studies have yet to determine a way to prevent cataracts or even slow their progression. However, eye doctors and other experts say that certain strategies can help keep the eyes and the body healthy, which may keep

Regular eye examinations Visiting the eye doctor on an annual basis, or as recommended by an optician or ophthalmologist, can help detect cataracts and eye problems early on. This helps prevent vision loss and enables patients to take proactive steps to treat their cataracts. Cataract surgery, which is now a common procedure and can usually be done with local anesthesia on an outpatient basis, is a common way to treat cataracts. During cataract surgery, the lens inside the eye that has become cloudy from cataract formation is removed and replaced with an artificial lens called an intraocular lens, or IOL, to restore clear vision.

Quit smoking Smoking affects eyesight and eye health.

Research suggests that smoking increases a person’s chances of developing cataracts.

The lenses of the eyes are mostly made up of arranged proteins, and sometimes these proteins stick together, breaking their careful formation and affecting the transparency of the lens. Cigarette smoke can damage the proteins

in the lenses, causing them to stick together more readily, increasing the chance that cataracts develop.

Protect the eyes Always wear sunglasses with UV protection, particularly glasses that block UVB rays, when spending time outdoors. Ultraviolet light from the sun may contribute to the development of cataracts. Remember, ultraviolet rays can be present even when it is cloudy outdoors, so make it a point to don your sunglasses before stepping outside.

Manage diabetes Although the reasons why are still not fully understood, individuals with diabetes mellitus face a greater risk of developing cataracts. That risk may be elevated by as much as 60 percent.

When increased blood sugar enters the lenses of the eyes, sorbitol forms, and both this and fructose can build up in the lenses. Increased sugar causes water to be absorbed inside the lens, resulting in swelling and increased cloudiness. By treating

high blood-glucose levels, those with diabetes may be able to keep cataracts from forming.

Improve the diet A healthy diet should be a priority for everyone, including people at a greater risk for cataracts.

Eating foods high in antioxidants like betacarotene, selenium and vitamins C and E may help prevent cataracts. That’s because antioxidants help the body to fight free radicals, which can contribute to cataracts later in life.

A 2000 article published in the American Journal of Clinical Nutrition highlighted two Harvard University studies that noted the role of lutein and zeaxanthin in the development of cataracts.

The studies noted that individuals whose diets were high in lutein- and zeaxanthin-rich foods had a 19 to 22 percent lesser chance of developing age-related cataracts than those who do not incorporate these foods into their diets in high in quantities. Foods that are high in lutein and zeaxanthin include green vegetables, such as spinach, broccoli, collard greens, kale, mustard greens and peppers, winter squash and eggs.

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August 7, 2014 • theintelligencer.com

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August 7, 2014 • theintelligencer.com

Understanding cholesterol C

including meat, certain dairy products and poultry, also contain cholesterol, and the liver actually produces more cholesterol if you eat a diet that’s high in saturated and trans fats.

Where does cholesterol come from?

Cholesterol is produced by the body, but also comes from the food you eat. The human body makes all the cholesterol it needs and circulates that cholesterol through the blood. But foods,

Why is cholesterol potentially dangerous?

According to the National Heart, Lung and Blood Institute, high blood cholesterol is a major risk factor for heart disease. If your body has too much cholesterol in its blood, that excess cholesterol can form plaque in the walls of your arteries, gradually causing a hardening and narrowing of the arteries. Narrow arteries slow blood flow to the heart, which needs both the blood and the oxygen that blood carries in order to function at full strength. If plaque buildup in the arterial walls slows or blocks off that blood

holesterol is in many ways considered a dirty word. While cholesterol is too complex to categorize so easily, the widely known complications of high cholesterol make it easy to generalize cholesterol as something detrimental to human health.

But there’s more to cholesterol than meets the eye, and understanding this waxy substance can help men and women get a better idea of their overall health and what they need to do to be even healthier.

Did you know?

Certain lifestyle choices can affect your levels of low-density lipoprotein, or LDL, greatly increasing your risk for heart disease and heart attack. Commonly referred to as “bad” cholesterol, LDL is one of two types of lipoproteins that carry cholesterol to and from your body’s cells. LDL is considered “bad” because it contributes to plaque, a thick and hard deposit that can build up on arterial walls, clogging arteries and making them less flexible. Clogged, inflexible arteries can

flow, a heart attack may result.

Bad vs. Good?

Many people are now aware that cholesterol is widely categorized as “bad” or “good,” but many of those same people may not know why that distinction is so important. Cholesterol does not dissolve in the blood, so it must be transported through the bloodstream by carriers known as lipoproteins. There are two types of lipoproteins that perform this function: lowdensity lipoproteins, or LDL, and high-density lipoproteins, or HDL. LDL is what’s commonly referred to as “bad” cholesterol because it contributes to the buildup of plaque, the thick and hard deposits that can line the arterial walls and impede blood flow. HDL is the “good”

cholesterol, as it helps remove LDL from the arteries. According to the American Heart Association, experts believe HDL gathers LDL before carrying it away from the arteries and back to the liver, where it is ultimately broken and down and passed from the body.

Healthy levels of HDL can protect against heart disease and stroke, while low levels of HDL are considered a major risk for heart disease.

What affects cholesterol levels?

Cholesterol levels are affected by lifestyle choices you can control and additional factors you cannot.

Diet: Diet is entirely within your control, so bad cholesterol levels

obstruct blood flow to the heart, increasing a person’s risk of heart disease and heart attack. Smoking cigarettes, maintaining a poor diet that’s high in saturated and trans fats, weight gain that results from eating too many calories, excessive alcohol consumption and a sedentary lifestyle are all unhealthy lifestyle choices that contribute to high LDL levels and put people at significant risk for heart disease, heart attack and stroke.

August 7, 2014 • theintelligencer.com because of your diet are entirely preventable. A diet that’s high in saturated fat is unhealthy, and the AHA

recommends a diet that emphasizes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts.

Avoid red meat as much as possible and steer clear of sugary foods and beverages.

Weight: Weight is another controllable risk factor for high cholesterol. Being overweight is a risk factor for a host of ailments, including high cholesterol and heart disease. Losing weight can lower LDL while increasing HDL, providing the best of both worlds.

Exercise: Regular physical activity can lower LDL and raise HDL levels. The AHA notes that 40 minutes of aerobic exercise performed at moderate to vigorous intensity three to four times per week is enough to lower LDL and high blood pressure. Inactivity, on the other hand, is a major risk factor for heart disease.

Age: Cholesterol levels rise as men and women age, which only highlights the emphasis men and women must place on healthy lifestyle choices as they get older. You won’t be able to cease aging, but you can still make healthy lifestyle choices to combat the impact that aging

has on your cholesterol levels.

Gender: Gender is another uncontrollable factor that affects cholesterol levels. Before reaching the age of menopause, women have lower total cholesterol levels than men of the same age. But after they reach the age of menopause, women’s LDL levels typically rise.

Heredity: High blood cholesterol can run in families, so your genes might just be influencing how much cholesterol your body is making.

How great is my risk of heart disease or heart attack?

The more risk factors, including high LDL levels and factors listed above, you have, the greater your risk of developing heart disease or having a heart attack.

Those who already have heart disease are at greater risk for heart attack, and people with diabetes also have a more significant risk of developing heart disease.

Monitoring cholesterol levels and making healthy lifestyle choices can greatly reduce your risk of heart disease and heart attack. More information about cholesterol is available at www.heart.org and www.nhlbi.nih.gov.

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August 7, 2014 • theintelligencer.com

Avoiding pitfalls

that can derail your diet Diet and exercise go hand-in-hand for men and women looking to improve their overall health. While it can be tempting to skip a workout in favor of relaxing on the couch at home, the temptation to cheat on your diet is far more pervasive, as dieters know that a high-calorie treat or second helping is lurking around seemingly every corner.

As difficult as it can seem to remain loyal to a diet, successful dieters know that anticipation plays a big role in staying true to a diet. Certain pitfalls can be expected when dieting, and knowing what those pitfalls might be and how to avoid them can make the difference between a successful diet and one that does not produce the desired results.

Establish realistic and periodic goals.

You should have a specific goal in mind when beginning a diet. But that goal should be realistic, and you also should

set various smaller goals you can meet as you build up toward achieving your larger goal. Your ultimate goal as well as your periodic goals should be realistic and attainable, as nothing can derail a diet more quickly than failing to meet your initial goals. If necessary, speak to your physician about healthy weight loss and how much time it should take to meet your goals without compromising your overall health.

Schedule your snacks. While snacking has derailed many a diet, grabbing a bite to eat between meals is not necessarily a dieter’s enemy. It’s what you eat between meals that can derail your diet. If you grab for the nearest snack without regard to nutrition, then you’re likely to find that your snacks are unhealthy foods that are compromising your diet. Scheduling your snacks in advance allows you to bring a healthy snack along to the office instead

Scheduling snacks, and replacing unhealthy fare with foods like fruits and vegetables, is one way to avoid compromising your diet.

of forcing you to eat whatever happens to be available.

Make the cupboard commitment. Once you decide to go on a diet, clear your cupboards of all the unhealthy foods that contributed to your need to go on a diet in the first place. Remove fatty foods, salty snacks and sugary cereals from your cupboard, replacing them with healthier fare that won’t put your dietary goals in jeopardy.

Reward your efforts. As you get deeper and deeper into dieting and meet your goals, reward your efforts. However, avoid the temptation to splurge on unhealthy food, as you don’t want to do anything to compromise your diet going forward and make all of your hard work up to that

point all for naught. Rewards can include a shopping trip, tickets to a show or ballgame or any other special treat that won’t jeopardize your efforts. Knowing there is a reward on the way can motivate you to stay the course, especially on those days when doing so is particularly difficult.

Rest up. Studies have shown that inadequate sleep inspires people to crave calorie-dense foods. In addition, lack of sleep compromises energy levels and makes it difficult to focus, which can affect your decision-making ability with regard to which foods you should eat. Adults typically need between seven and eight hours of sleep per night, so be sure to get adequate rest.

Avoiding potential pitfalls that can derail a diet is an integral part of meeting your goals and adopting a healthier lifestyle.

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According to the American Heart Association, relaxation that calms tension in the mind and body can be a great way for men and women to combat stress. Deep breathing is one relaxation technique that’s simple and effective when done the right way.

The AHA recommends that men and women looking to relax through deep breathing should first sit in a comfortable position with their feet on the floor and hands in their lap (lying down is also acceptable). Once they have gotten in position, men and women can close their eyes and picture themselves in a peaceful place, holding the scene in their mind, all the while inhaling and exhaling slowly and deeply. This slow breathing should continue for at least 10 minutes.

August 7, 2014 • theintelligencer.com

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August 7, 2014 • theintelligencer.com

How to prevent

muscle soreness Daily exercise is an integral part of a healthy lifestyle. When paired with a nutritious diet, daily exercise can help men and women maintain their personal health and put them in a better position to battle many of the physical quirks that come with aging.

But even the most ardent exercise enthusiast is periodically confronted with muscle soreness, which can interrupt an exercise routine and have a very negative impact on an individual’s quality of life.

Muscle soreness often appears the morning after a workout and can make something as simple as getting out of bed feel as difficult as climbing Mount Everest.

The frequency and severity of muscle soreness depends on a host of factors, including how old someone is, how often a person exercises and how well that person performs certain exercises. While muscle soreness may seem like another unfortunate side effect of the aging process, there are ways to prevent such soreness.

Strength training can result in muscle soreness if men and women do not take certain preventive measures before, during and after their workouts.

Stay hydrated. Many people forget to drink water when working out, and such forgetfulness can lead to muscle soreness. Roughly 50 to 60 percent of a person’s total body mass is water, but the body loses a lot of water during exercise, especially when that exercise is vigorous and causes lots of sweating. Losing a substantial amount of water can be debilitating and lead to muscle soreness, as muscle cells need water to recover fully from a workout. So it’s important that men and women stay hydrated both

during a workout and throughout the rest of the day. Carry a bottle of water with you when working out. You will be more inclined to drink water and stay hydrated during a workout if you have water with you as opposed to relying on repeated trips to the water fountain. One way to determine if you’re drinking enough water during a workout is to make note of the color of your urine in the hours following the workout. If your urine is light yellow or clear, then you’re probably drinking enough water to stay hydrated during and after the workout. If your urine is dark yellow or has an orange tint, then you need to make a stronger effort to stay hydrated during and after your workout.

Get some sleep. Sleep is another way to prevent or reduce the likelihood of developing muscle soreness. The body needs time to recover from exercise, and sleep is an integral part of that recovery process. Adults typically need between seven and eight hours of sleep per night, so be sure to get enough rest so your muscles can recover before your next workout. Muscle soreness may be your body telling you it was not given enough time to fully recover from a previous workout.

Cool down after a workout. If weight training is part of your workout routine, then it helps to cool down with some easy

cardiovascular activity and light stretching after the weight training portion of your regimen is over. This can improve blood flow throughout your body, and improved blood flow can speed your recovery time and reduce post-workout muscle soreness by bringing fresh oxygen and healing nutrients to the parts of your body that may feel sore after a workout.

Don’t fight fire with exercise. Some people are tempted to fight muscle soreness by putting their muscles back to work. But such an approach can lead to injury. When muscles are sore, they also experience a loss of strength, which makes them more susceptible to damage and injury. Rather than fighting muscle soreness by challenging the muscles, give them a rest as they recover from soreness and fatigue. Work muscle groups that are not experiencing soreness or avoid weight training in favor of cardiovascular exercise and stretching.

For many men and women, muscle soreness is an unfortunate side effect of any active lifestyle. But such active men and women can take various preventive measures to reduce their likelihood of developing sore muscles after workouts.

Did you

know?

According to the National Sleep Foundation, a short nap of 20 to 30 minutes can improve alertness and performance without creating feelings of grogginess or interfering with nighttime sleep. A NASA study that examined sleepy pilots and astronauts found that those who napped for 40 minutes improved their performance by 34 percent. While napping can be beneficial, napping can have a negative impact as well. For example, those who nap too late in the day may struggle to get a decent night’s rest later that night, when the length and quality of sleep may not be as long or as strong as it would had they not napped so late in the day. Men and women who find themselves suddenly need naps despite no obvious cause of fatigue should consult their physicians, as this might be indicative of a sleep disorder or another medical condition.

August 7, 2014 • theintelligencer.com

Keep skin healthy by knowing sunscreen facts wrinkling to skin cancer.

According to the American Academy of Dermatology, millions of cases of skin cancer are reported each year, and many more may go undetected. The best way to protect skin from the sun is to stay out of the sun. When that is not feasible, using a broad-spectrum sunscreen can guard against damage from ultraviolet radiation.

Although sunscreen is an enormous help, it is not foolproof. Sunburns and skin damage can occur even when using sunscreen, and user error accounts for much of that damage. To get the best results from any sunscreen product, consumers can educate themselves about proper application and avoid certain information inaccuracies.

T

he best way to care for skin is to be smart about sun exposure. Too much unprotected exposure to the sun can

cause a host of problems, from premature

Myth: The best sunscreen is the one with the highest SPF. Actually, the best sunscreen is the one you will use regularly. Make sure you like the scent and the feel of the sunscreen. Decide if you prefer a sunscreen that is grouped together with a moisturizer or a makeup foundation. Try sunscreens that are lotions or sticks to figure out which application works best for you. Once

you’ve found a product you like, stick with it. But make sure the sunscreen has an adequate sun protection factor, or SPF. Myth: I only need sunscreen on sunny days.

The sun can prove harmful even on cloudy days.

You may not be safe indoors, either, particularly if you spend a good deal of time next to an open window. Window glass will only block certain types of UV light, making sunburn possible even if you are indoors or riding in a car. It’s a good habit to apply sunscreen daily regardless of if you will be out in the sun.

Myth: Spray sunscreens are as effective as the rest. Spray products may not deliver enough sunscreen to the skin because droplets are dispersed unevenly. Furthermore, the propellents used in spray sunscreens could be harmful if inhaled. Opt for sunscreens that are applied by hand and can be adequately coated over all areas of the skin.

Myth: Sunscreen does not need to be reapplied, especially if it’s water-resistant. There is no such thing as a waterproof sunscreen. The Food and

Drug Administration recently prohibited the use of the term “waterproof” because consumers falsely believed their sunscreen products would not wash off. Water-resistant sunscreens will be effective for a certain number of minutes before they need to be reapplied, usually between 40 to 90 minutes. If you have been sweating profusely or have been in the pool or ocean for awhile, play it safe and reapply often.

Myth: A little drop of sunscreen is all that’s needed. Many people are applying far too little sunscreen to protect themselves from the sun.

The average person needs about an ounce of lotion to cover his or her entire body. Think about the size of a shot glass and use that amount.

Myth: Spending more money on SPF 50 will get me superior protection. The rate of protection from SPF 30 to SPF 50 is marginal. SPF 30 (when applied correctly) can protect against 97 percent of UVB rays. That’s adequate for many people. It’s most important to choose a sunscreen that protects against UVA and UVB rays.

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August 7, 2014 • theintelligencer.com

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Kefir is a nutrient-dense

dairy product D

airy offers a bevy of nutritional benefits that have been well documented throughout the years.

DEALER Dairy is a great source calcium, which bodies need to develop and AREA maintain strong bones and teeth. Milk, cheese and yogurt are popular sources of dairy, but kefir is another dairy product you may want to explore.

Kefir is a cultured milk beverage that is formed by fermenting milk with a starter culture of key bacteria and yeasts. While North Americans may not be entirely familiar with kefir, it has been popular in Eastern Europe, the Middle East and parts of the Mediterranean for centuries.

Kefir is formed by mixing a culture of yeasts and bacteria, called kefir grains, with milk. The kefir grains, which form a substance that looks something like cauliflower, will ferment the milk. As the milk ferments, it froths and thickens. The beverage will take on a sour flavor, and sometimes it can be left to ferment longer and turn into an alcoholic beverage. Often kefir is mixed with other ingredients to make it sweeter and more palatable.

Kefir was traditionally made with camel, sheep, goat, or cow milk. Kefir grains would be added to the milk stored inside a skin bag that would be hung by a doorway. The bag would be shaken by anyone coming through the doorway to constantly mix the milk and kefir grains together. It could take up to 18 hours for the kefir beverage to fully mature at room temperature.

Although both kefir and yogurt are cultured milk products, they do have some differences. Kefir contains several major strains of body-friendly bacteria that are not commonly found

in yogurt. These include Lactobacillus Caucasus, Leuconostoc, Acetobacter, and Streptococcus. Some research indicates that kefir can actually colonize the intestinal tract, creating beneficial probiotics that are efficient at resisting intestinal parasites and pathogens, such as E. coli. Kefir also contains highly beneficial yeasts. Some have touted kefir as being one of the most potent probiotic foods available.

According to a 2011 article in the Journal of Dairy Science, the healthy bacteria in kefir can improve digestive issues and also may help in treating colitis by regulating the inflammatory response of cells in the intestines. Furthermore, components in kefir may play other roles in allergic response and inflammation as they relate to immune system disorders.

Many stores now stock kefir in their dairy departments alongside milk, cheese and yogurt. Those who cannot find kefir can make their own quite easily. Kefir grains can be purchased online and then mixed with dairy products of one’s choosing.

Kefir also can be made from “alternative” milk sources for those who have lactose intolerance. Soy, almond and coconut milks also can be used to provide many of the probiotic benefits found in dairy kefir.

Kefir can be added to smoothies, cereals or consumed as-is. It also can be made into kefir cheese. Many people find it easy to substitute kefir for yogurt, sour cream and even buttermilk in some recipes.

A good source of vitamins, minerals, probiotics, and other compounds that can improve intestinal and overall health, kefir may is a dairy product worth considering.

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The dangers of belly fat

D

octors use many different methods to assess their patients’ health.

Measuring the fat in a person’s midsection is one indicator physicians may rely on more heavily in the future as they look to pinpoint potential health risks before they become something more serious.

Belly fat is much more than an eyesore, as it poses a serious health risk doctors are only just beginning to understand. A recent study on belly fat presented at the European Society of Cardiology Congress confirmed that belly fat is far more dangerous than many people think.

That’s because a large stomach may not only be comprised of subcutaneous fat, or the fat contained under the skin.

Very often visceral fat, or the type of fat that surrounds internal organs, is a contributing factor to girth around the midsection. Visceral fat, also know as intra-abdominal fat, is linked to a variety of health problems, including high triglycerides, high blood pressure, high cholesterol, and high blood sugar.

Every person has some amount of belly fat, even those with relatively flat abdominals. Visceral fat provides cushioning around the organs and is actually beneficial in small amounts.

It’s when visceral fat becomes too plentiful that it can pose a problem.

According to Kristen Hairston, MD, an assistant professor of endocrinology and metabolism at the Wake Forest

August 7, 2014 • theintelligencer.com

University School of Medicine, visceral fat doesn’t just sit dormant; it plays an active role in the body’s production of a number of potentially harmful substances.

Researchers are studying if visceral fat secretes inflammatory molecules in higher amounts than other types of fat. These molecules can contribute to various health ailments.

A person’s ideal weight is not necessarily based on pounds on the scale.

Rather, individuals should use other measurements to determine propensity for belly fat. Having a “pear shape” where the hips and thighs are larger than the waist can actually be safer than an “apple shape,” where the waistline is larger.

People concerned about belly fat should use a measuring tape to measure girth and determine if there is a potential problem. Place the measuring tape around the waist at the navel. The measuring tape should be level and stretch around the midsection. Women want a waist measurement of less than 35 inches. Men should measure in at less than 40 inches. Measurements that exceed those figures may indicate

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excessive amounts of visceral fat. A hipto-waist ratio measurement also can be used. This ratio should be below .85 for women and below .90 for men. Anything higher is considered “at risk,” and a person should consider losing belly fat.

The only precise way to measure visceral belly fat is to get a CT scan or an MRI. However, this is expensive and may not be covered by health insurance.

It’s important to note that belly fat is not a problem exclusive to those who are overweight. Although it may not be as visible, thin people can have excess visceral fat as well. This is often the result of eating a healthy diet but failing to exercise regularly.

There are ways to manage and reduce belly fat. Getting adequate exercise in conjunction with eating a healthy diet, getting enough sleep and managing stress can help.

Losing belly fat can improve a person’s appearance and his or her overall health.

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August 7, 2014 • theintelligencer.com

Learn how to increase cycling stamina

C

ycling is a great recreational activity and a fun way to stay in shape. Some people bike to work to save money and reduce fuel consumption, while others ride to give their bodies a demanding cardiovascular workout.

Whether a cyclist aspires to compete in the next Tour de France or wants to keep things a little

more local, taking steps to improve stamina is a great way to make the most of a bike ride.

Riders who improve their stamina will likely witness marked improvement in their cycling performance as time progresses.

Stamina is the body’s ability to endure extended periods of exercise. For example, a person who is new to physical activity may tire after a relatively brief workout. However, the more that person exercises, the more he or she builds strength and stamina, which will lead to longer workouts. The same thing applies to cycling.

At the beginning, cycling more than a certain number of miles may be difficult, and changes in terrain can make things even more challenging.

By following a consistent training regimen that builds stamina, cyclists will refine their performance and push their bodies further.

Increasing cycling stamina is not necessarily about making the legs stronger, although that will help. Increasing cycling stamina involves getting your body acclimated to regulating energy exertion so that it will not get fatigued early on. Anyone who has to exercise for long durations, whether hikers, marathon runners

or triathletes, will train to develop stamina. For cyclists, here is how to begin.

Set a realistic goal. Newcomers to the sport will not be able to ride dozens of miles without any feelings of fatigue. Establish a weekly goal that gradually increases your total mileage traveled, revising these goals as you feel yourself getting stronger and more fit.

Gradually increase biking minutes. In addition to increasing the distance you travel, start increasing the number of days you ride in a week. You may soon find yourself riding several days per week, and doing so for extended periods of time. A good rule of thumb is to increase your distance and speed by around 10 percent each week if you’re training for a race or working toward a challenging goal.

Throw in a long ride once a week. Schedule a weekly long bike ride, perhaps two to three hours of sustained riding, to challenge your body. Concentrate on the time spent riding, not necessarily how fast or hard you’re riding.

According to John Hughes, director of the Ultra Marathon Cycling Association, you can gradually

add more long rides as you become more comfortable.

Train with others. Riding with others can keep you motivated and provide a healthy dose of competition to push you further.

Take care of your body. Trevor Fenner, co-founder of Road Bike City, says you must pay special attention to your dietary intake to improve stamina. You may need to increase carbohydrate intake, and staying hydrated is essential. Eating pieces of banana or energy bars while riding may also help sustain energy levels.

Plan for rest. Injuries can result when you push your body too far. Have days during the week when you rest and recuperate. If you ever are weak or in pain, stop cycling and take time to recover.

These tips can be heeded by riders of varying abilities, whether you are training for a race or simply want to get more out of recreational

cycling.

August 7, 2014 • theintelligencer.com

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