2016
HEALTH
Fitness GUIDE &
Published by Engle Printing & Publishing Co., Inc.
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Chester
Health & Fitness Guide
January 6, 2016
CLEAN EATING: HOW TO ADJUST Healthier Diet to a
An adjustment period is common when people decide to adopt healthier diets. Here are some simple ways to make that adjustment period a little easier to swallow: • Go slowly. Unless a health condition that requires immediate change is driving the dietary changes, people should take things slowly so their bodies acclimate to the new diet over time, which may make the efforts more successful in the long run. Gradually reducing the caloric intake over time may make it easier for the body to adjust, decreasing the likelihood of a relapse into bad habits. • Explain the motivation to loved ones. Adults, especially married men and women and parents, may find adjusting to a new diet especially difficult unless their spouses or families are making similar adjustments. Explaining the efforts and motivation to loved ones may help them to understand and make them less likely to bring unhealthy foods into the home. In addition, loved ones can prove an invaluable source of support. • Embrace positive results, even if they are initially underwhelming. Adopting a new diet does not necessarily mean immediate results. The right diet will produce long-lasting results, but those results may take time to add up to something significant. In the meantime, individuals should place more emphasis on how much better they feel when eating a healthy diet. • Don’t give up. The adjustment period will require discipline, and people may backslide into bad habits. However, this should not derail the progress people have made since switching to a healthier diet. Individuals should simply accept that they had a setback and resolve to do their best to avoid having another one.
meats, low-fat dairy products, unsalted nuts, and whole seeds, are transported straight from the farm or place of origin to the consumer. Another component of clean eating is eliminating or greatly reducing the consumption of refined sugar. Many health experts advise that refined sugar is a large contributor to unnecessary calories. Proponents of clean eating assert that people can get the energy they need by consuming foods with natural sugars. If an ingredient list includes components with names that are not recognizable, that often means that the natural form of the food has been changed (e.g., removing the bran from whole grains); such foods do not fit into a clean-eating plan. Also, foods that have a lot of additives, including salt, sugar, and fat, are not classified as clean. Not all food processing is bad, however. Processing is sometimes necessary to prevent pathogens that can lead to illness. For example, the pasteurization of milk is a processing method, but it stops the proliferation of bacteria. Even steaming foods is a form of processing them. There are many benefits of clean eating. Increasing the intake of fruits and vegetables can boost the immune system and serve as a nutritious way to maintain a healthy weight. Additionally, clean eating may help individuals to become more conscious of everything from meal ingredients to portion sizes. Those interested in clean eating can begin slowly by starting to introduce more fresh fruits, vegetables, legumes, nuts, and farmfresh foods into their diet. They may also look for foods in their natural form, such as whole oats and other grains. Highly refined ingredients should be avoided, and sugar and salt intake should be limited. Fresh herbs and spices can be used to season food. Over time, individuals can make other changes. Adopting a clean-eating approach is one way for people to start living healthier lifestyles. People who are interested in learning more are encouraged to speak with a doctor or nutritionist about healthy and effective ways to transition to clean eating. 2016
HEALTH Fitness GUIDE &
was published by
Engle Printing & Publishing Company P.O. Box 500 • 1425 West Main Street • Mount Joy, PA 17552 Contact us today to reserve your advertising space in the next issue. (717) 492-2528 • advertising@engleonline.com
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Clean eating is a growing trend among people focused on health and wellness. Clean eating, which is the concept of selecting foods that are minimally processed, intends to instill a greater understanding of the pathway between a food’s origins and the final products that end up on grocery store shelves and dinner tables. Choosing whole or “real” foods that are as close to their natural forms as possible is a staple of clean eating. Convenience food products are readily available, and not all packaged foods are unhealthy. But clean eating encourages consumers to be more aware of the ingredients in the foods they eat while selecting foods that are minimally processed. Many foods designated as “clean,” including vegetables and fruits, whole grains, free-range
January 6, 2016
Chester
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Health & Fitness Guide
MISSION
January 6, 2016
POSSIBLE: Making Exercise Enjoyable & Efficient
Exercise is an essential component of a healthy lifestyle. In fact, regular physical activity can help prevent chronic diseases like heart disease, cancer, stroke, and Type 2 diabetes while promoting bone, muscle, and joint health. Even when the benefits of exercise are known, finding time and motivation to exercise can sometimes be difficult, especially if people view exercise as unpleasant. The following are some approaches men and women can take to make physical activity more appealing. • Find activities that you enjoy. Physical activity is not limited to working out in a gym. People who find a physical activity they naturally enjoy will be more likely to make exercise a part of their daily routine. Yoga, walking, cycling, playing a favorite sport from childhood, and even dancing to music on the radio are just a few examples of physical activities that people may find enjoyable. • Get a workout buddy. Friends can supply motivation and also make workouts more fun by sharing a few laughs while lifting weights, walking around the neighborhood, or engaging in some other type of physical activity. • Set specific goals. By establishing specific goals, people have something tangible to work toward. Reaching these goals is more likely to provide enjoyment and a sense of accomplishment than simply going through the motions of exercise without any short- or long-term objectives. Promising a reward for meeting certain goals may also make the exercise efforts more enjoyable. • Involve other interests in an exercise routine. People who find exercise truly boring may want to find ways to incorporate other hobbies into a workout routine. For example, they may stream television shows on a tablet while running on a treadmill or catch up on reading while riding an exercise bike. • Sign up for classes. Gyms are more than just weight rooms and cardio machines. Many gyms offer classes like Zumba,
kickboxing, spin, Pilates, water aerobics, barre, and yoga, which can make exercise more communal and fun. Often, these classes do not require a commitment to attend longterm, so individuals may try different types of classes before finding one – or several – that they like. Exercise need not be dull, and individuals can look for ways to make working out more fun in an effort to reach their fitness goals. Making exercise routines more enjoyable may make people more likely to commit to them on a regular basis, which will lead to long-term health benefits. But even when exercise is fun, finding the time for daily exercise is not always easy. It is recommended that adults ages 18 to 64 get two and a half hours of moderate-intensity aerobic activity per week, which works out to slightly more than 20 minutes per day. This can be supplemented with strength-training activities at least two days per week. In order to carve out more time to exercise, consider employing the following strategies: • Re-examine free time. Few adults, and especially those juggling families and careers, have an abundance of free time. Waking up 20 to 30 minutes earlier each day will provide extra time to hit the treadmill or jog around the neighborhood while not affecting the rest of the day’s schedule. Individuals who are not morning people may opt instead to make better use of their lunch hour, going for a jog or visiting their company’s exercise facilities if that option is available. • Work while exercising. Individuals can utilize technology to help them work while they exercise, whether they use smartphones that allow them keep track of work emails or tablets that make it possible to connect remotely to office servers. • Reduce sedentary time. Studies have found that people who regularly break up their sedentary time - including the hours they sit at their desk at the office - with movement had healthier waist circumferences, body mass indexes, and triglycerides than those who did not. While hourly breaks to walk around the office might not seem like exercise, such breaks can benefit long-term health. • Get creative. Gym memberships are not necessary for people to live a healthy lifestyle. Taking the stairs instead of an elevator and parking farther away from the office door can provide a small cardiovascular workout on the way into and out of the office. Rather than heading to the couch after dinner, people may consider walking or biking around their neighborhood. Such simple efforts may seem insignificant, but they can become beneficial when added up. Discovering ways to make exercise more enjoyable – and employing strategies to find time to make it happen – can make a world of difference to people aiming to live healthier lifestyles.
January 6, 2016
Chester
Health & Fitness Guide
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Staying healthy requires a daily commitment. It is not always easy to get out of bed for those early-morning workouts or to jump on the treadmill at the end of the night when free time finally presents itself, but such efforts are a great way to maintain a healthy lifestyle. There are plenty of excuses to skip workouts. Overcoming such excuses can sometimes be difficult, but there are ways to stay on the right track toward a healthy lifestyle. • Excuse #1: I don’t have enough time to exercise. The recommended 150 minutes per week of exercise can be broken up into several 10-minute sessions per day throughout the week. Exercise can be incorporated into a daily routine in creative ways, such as taking the stairs, jogging during lunchtime at work, or doing squats while preparing dinner. • Excuse #2: I’m too out of shape. Getting back into shape is a prime motivator for exercise, and there are workout routines for all fitness levels. Starting slowly and building up intensity can help spur endurance and results. • Excuse #3: Gyms are too expensive. There are plenty of ways to incorporate cardio exercises and strength training without going to a gym, thanks to bodyweight exercises and cardio activities. However, people may enjoy gyms because of the helpful and motivational programs and guidance they offer. Health centers may have different price plans based on members’ needs, and individuals may also be eligible for discounts through their health insurance provider. • Excuse #4: Working out is boring. Performing the same routine day in and day out can be monotonous, so it is important to vary exercises and try new techniques. For example, people who usually use the machines at the gym may decide to try a group class instead. Enlisting a friend to come along can make the workout more interesting. • Excuse #5: I’m too tired to work out. Routine exercise wakes up the senses and provides energy, and daily workouts promote a more restful slumber. Over time, people may find that they feel more rested and energized.
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Chester
Health & Fitness Guide
January 6, 2016
Living A Long, HealthyLife
A long and healthy life is often an ultimate goal. While certain with a six-week delay in the onset of factors beyond a person’s control, such as genetics, play a role dementia. Finding second careers or in his or her health, there are several steps people can take to volunteering close to full-time hours may improve long-term keep them on track to long, healthy lives. health and quality of life. • Keep working. A study from British researchers found that • Stay on your toes. Inactivity tends to increase with age, each extra year that men and women work was associated but physical activity is a key component of a healthy lifestyle. Physically inactive lifestyles have been associated with a greater risk of developing high blood pressure, coronary heart disease, and certain cancers, while also adding to feelings of anxiety and depression. If a doctor has approved W W W. W E L O V E C R A B C A K E S . C O M participation in sports, consider taking up a physical activity such as golf, swimming, cycling, or fishing, which are all lowimpact activities. $ $ 50 • Get your whole grains. Numerous studies have shown OFF $10 OFF $25 that increasing whole grain consumption can help prevent HOURS OF One coupon per the onset of Type 2 diabetes, which has been linked to an visit, Chester increased risk of developing Alzheimer’s disease. OPERATION: Springs Store • Visit your physician annually, if not more frequently. Monday-Saturday Only Several diseases, including cancer and heart disease, are 9am-6pm Expires 2/15/16 more effectively treated when detected early. Annual physiSunday cals and discussions with a physician may uncover a disease $ OFF $50 OFF $100 $ 11am-5pm in its early stages, when it is most treatable.
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Health & Fitness Guide
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EATING HEALTHFULLY When Dining Out
CURB
Unhealthy Eating Habits
Healthy eating is one main component to getting on track with a healthier lifestyle. Although bodies and dietary needs vary from person to person, improving eating habits can serve as a catalyst to losing weight or enhancing one’s health in other ways. While unhealthy eating habits, including overeating, may seem difficult to change, there are strategies people can employ to curb those habits and create healthier ones. • Drink more water. Dehydration symptoms can mimic the symptoms of hunger. Before reaching for a snack, individuals should try a tall glass of water. Also, consuming water before a meal can make a person less likely to overeat. • Use a smaller plate. Reducing the size of a plate may “trick” the brain into thinking a person is eating more than he or she really is. A full plate sends the signal that enough food is being consumed. • Eat slowly. Rushing through a meal may cause a person to overeat. To slow down, people should try focusing on and savoring each bite. Slowing down also will help people recognize when they are satisfied and can put down their fork. • Dole out portions in advance. Whether for meals or snacking, individuals should preselect portion sizes and keep the larger pot of food or bag of chips in the pantry. Out of sight, out of mind, and the extra food probably will not be missed. • Start with a protein-fueled breakfast. Breakfast is touted as the most important meal of the day, and there is evidence that selecting protein-laden foods for breakfast, rather than simple carbohydrates, may suppress hunger throughout the day. Choosing an omelet over a bagel might make a difference in how soon the hunger pangs hit. • Do not eat while distracted. Eating while involved in an important conversation or while watching an engaging television program can divert attention away from how much is being consumed. • Know food weaknesses. People who have a love of ice cream should avoid stocking it in the freezer. People who tend to eat as a coping method to stress should look for a healthier way to relieve that anxiety, such as exercise. Recognizing and eliminating foods that may encourage poor eating habits can help people eat less.
Dining out can make for an enjoyable experience, as it provides an opportunity to sample different cuisines and removes the pressure and the work required when preparing meals at home. People who like to dine out may employ the following tips to ensure they stay focused on healthy eating when they are not the ones preparing their meals. • Do not arrive at the restaurant too hungry. Eating an apple, a protein bar, or some crackers and cheese in advance can take the edge off hunger and reduce the likelihood of overeating at the restaurant. • Fill up on water at the restaurant. The symptoms of dehydration mimic those of hunger. Also, drinking water before and during the meal will help people to feel full and decrease the likelihood of overeating. • Engage in conversation. The more time spent talking, the longer it will take to eat, giving one’s body time to digest the food and signal to the brain that it is full. • Choose the right foods. Broiled and grilled meats are healthier than fried foods, and steamed vegetables contain plenty of vitamins and minerals. Heavy cream sauces, excessive cheese, and fatty meats should be avoided. Fresh vegetables or brown rice are just two examples of substitutes for unhealthy sides or white rice. • Eat more seafood. Certain fish contain the right types of fats to help the neurological system function properly and fuel people’s brains. • Avoid dining out as a reaction to stress. People who go out to a restaurant if they are feeling stressed or rushed may end up rushing through their meal and eating more than they intended, especially if they use food as a coping mechanism. • Divide the meal. Diners may share a plate with others or ask for a to-go container when their course is served. This allows for leftovers to be set aside ahead of time, reducing the likelihood of eating more than is necessary.
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Chester
Health & Fitness Guide
January 6, 2016
Calm Seas Ahead Quelling the Storm of Stress
is physically active, the brain releases endorphins, which Stress affects people of all ages, and the symptoms of are neurotransmitters that make a person feel good. Adstress can be unpleasant. Some physical symptoms include ditionally, while stress may disrupt sleep, regular exercise fatigue, headache, upset stomach, and muscle tension, can provide a fuller, deeper sleep. among other indicators. How individuals handle stress can impact both their immediate and long-term health, as stress • Eat a healthy diet. Diet also can affect how the body has been linked to various health-related conditions, includhandles stress. Certain foods can tame stress. For exing sleep dysfunction and heart disease. ample, oatmeal can boost levels of serotonin, a calmCoping with stress in unhealthy ways may only serve to ing chemical in the brain that can make it easier to cope exacerbate the effects of stress on the body. The following with stress. Other foods may help strengthen the immune are a few healthy ways to combat stress. system. Vitamin C, for instance, may help curb levels of • Rely on a support network. Confidantes such as costress hormones such as cortisol while simultaneously workers, family members, and friends can help with hanstrengthening the immune system. Omega-3 fatty acids, dling stress in healthy ways. People should let their supwhich are found in fish such as salmon and tuna, may port circle know how they can help relieve stress. Many help prevent surges in stress hormones while also propeople simply need to talk to someone after a stressful tecting against heart disease and depression, two condiday, which can feel like a weight has been lifted off their tions that studies have linked to elevated stress levels. shoulders. Employing healthy ways to handle stress can help men and • Get daily exercise. Exercise yields a host of dividends, women who are stressed out ensure that stress is not comnot the least of which is relieving stress. When the body promising their immediate and long-term health.
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January 6, 2016
Chester
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