York Health & Fitness 2019

2019

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The Weather Outside Is Frightful…

But Go Out Anyway!

The Connection Between Eating and Energy Discovering The Benefits Of A Personal Trainer

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2019 YORK HEALTH AND FITNESS

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The Weather Outside Is Frightful ...

But Go Out Anyway!

T

he amount of time people spend outdoors has dramatically decreased, as the Environmental Protection Agency now reports the average American spends 87 percent of his or her time in a residence, school building or workplace.

Being outside is linked to better moods, more physical activity and less exposure to contaminants (concentrations of some pollutants are often two to five times higher indoors). Also, people who spend time outside may

9 2019 YORK HEALTH AND FITNESS not come into contact with surface germs or develop various illnesses as often as those who spend a lot of time indoors.

Cold weather can make the desire to be outside less appealing, but it is important for one’s mental and physical well-being to go outdoors anyway. Dress in layers to be able to regulate body temperatures as needed for more vigorous activity. The following activities might coax people outside for some crisp air:

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– Why do snowmen and women get all of the fanfare this time of year? Just about any living or fictional creature can be molded from snow and embellish landscapes.

Use food-grade coloring in spray bottles to add even more creative flair to snow designs.

Go on a nature hike – While many plants and animals hibernate in winter, there is still plenty to see. Bring along a sketchbook or camera and capture nature in winter. Whitewashed hills can be beautiful to behold, and many small animals and birds look even more vivid against the white backdrop of snow.

Make an obstacle course – Turn an area of the yard or park into a homemade obstacle course. It’s much more difficult and a great workout - to try to jump over snow mounds or run down paths when decked out in warm layers. Engage in lighthearted competitions with friends and family members.

Build a bonfire – Children can set off in different directions to gather up firewood to craft a bonfire with adults in a safe location. S’mores taste equally delicious whether it’s warm or cold outside, and in winter they can be accompanied by toasty mugs of cocoa.

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Get sporty – Sledding, skating, snowshoeing and ice hockey are just a few of the winter sports that can get the heart pumping and muscles working outside.

These activities are entertaining and also great exercise.

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2019 YORK HEALTH AND FITNESS 9 levels, especially for people who tend to eat sizable meals once, twice or even three times every day. According to the Cleveland Clinic, the metabolisms of people who do not eat regularly will slow down, as the body absorbs and stores more of the food it eats. Those stores include cholesterol and fat, which can be unhealthy and contribute to weight gain.

And However, by eating small meals more frequently, one’s metabolism speeds up, and more calories are burned. The body recognizes more food is soon on the way, and, as a result, it does not need to store as much cholesterol and fat as it would if meals were eaten less frequently.

Avoid a big lunch. The Harvard Medical School notes that, while the reasons are unclear, research has indicated that the circadian rhythms of people who eat big lunches indicate a more significant drop in afternoon energy levels than the rhythms of people who eat smaller midday meals.

Men and women who eat big lunches and find their energy levels waning later in the workday can try to eat smaller midday meals to boost their energy.

Be careful with caffeine. The foods he right snacks can provide an people eat are not the only components energy boost that lasts until of their diet that can affect their energy mealtime comes around again. levels. Caffeinated beverages can provide The connection between energy and a temporary boost of energy as well. eating is significant. A healthy diet and However, people who drink coffee or othapproach to eating can vastly improve er caffeinated beverages to boost their energy levels, while a poorly planned diet energy levels should avoid doing so in that lacks nutrition can contribute to feel- large amounts after 2 p.m. That’s because ings of fatigue and increase a person’s risk caffeine can cause insomnia, and insuffifor various ailments. cient sleep can dramatically affect energy The Harvard Medical School notes that levels. different kinds of foods are converted Choose the right snacks. Eating smaller, to energy at different rates. That’s why more frequent meals may compel some some foods, such as candy, provide quick people to snack. The Academy of Nutriboosts of energy, while foods such as tion and Dietetics notes that snacks are whole grains tend to supply the body important as long as they’re the right with energy reserves that it can draw on snacks. Avoid snacks that are just empty throughout the day. calories in favor of foods that contain It’s not just what people eat but how they protein and fiber-rich carbohydrates. Such eat that can affect their energy levels. In snacks, which may include fruits such as addition to choosing the right foods, indi- apples and fresh berries or protein sourcviduals can try the following strategies to es like nuts and Greek yogurt, can provide boost their energy levels: lasting energy. It’s also important that inEat smaller, more frequent meals. dividuals not snack to fill themselves up, Avoiding the traditional three-meals-per- but rather to quell any hunger pangs and day approach may help improve energy get an energy boost between meals.

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2019 YORK HEALTH AND FITNESS The phrase “An apple a day keeps the doctor away” is a familiar one that many people first heard as children.

But some may be surprised to learn the phrase is as factual as it is familiar. · Apples may reduce risk for stroke.

Apples are rich in antioxidants, including quercetin, which researchers have determined can help people lower their risk for thrombotic stroke. In a study that was published in the European Journal of Clinical Nutrition in 2000, researchers studied more than 9,200 men and women over a 28-year period. Those who ate the most apples during that time had a lower risk for thrombotic stroke, a type of stroke that occurs when a blood clot forms in an artery that supplies blood to the brain. · Apples lower levels of bad cholesterol.

“Bad cholesterol” refers to low-density lipoprotein, or LDL. LDL is considered bad because high levels of it lead to a buildup of cholesterol in the arteries, raising a person’s risk for coronary artery disease.

Thankfully, in 2011 researchers at Florida State University found that older women who consume apples every day had reduced their LDL levels by 23 percent in six months and even increased their “good” cholesterol levels by 4 percent over that period. Good cholesterol, also known as high-density lipoprotein or HDL, has been found to prevent arterial disease. · Apples can help people maintain healthy weights. The flavonoid polymers found in apples inhibit enzymes that break down simple sugars. That means that the flavonoid polymers in apples help flush more of the sugar in apples out of a person’s system instead of storing it as fat.

That can help people maintain healthy weights. Fuji apples have the highest concentration of flavonoids. · Apples can lower risk for diabetes. A recent cohort study published in BMJ (formerly the British Medical Journal) found that consuming three servings per week of blueberries, grapes, raisins, apples or pears reduced participants’ risk for Type 2 diabetes by 7 percent.

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DISCOVERING 2019 YORK HEALTH AND FITNESS

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PERSONAL TRAINER Each year on Jan. 1, many people resolve to lose weight and get healthy.

According to the Centers for Disease Control and Prevention, almost 70 percent of Americans over the age of 20 are overweight, including 35 percent who are considered obese.

After the holiday season, when social schedules ramp up and diets might be ignored, it’s no surprise that many people are ready to start new fitness regimens. While some may push themselves into the toughest and most intense workouts in order to super-charge weight

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9 2019 YORK HEALTH AND FITNESS 9 loss or fitness gains, this could be a mistake that raises the average person’s risk of injury. Instead, people should consider working with a personal trainer who can guide their workouts.

Personal trainers are fitness professionals who are trained to teach others how to exercise. These people are educated in correct posture and technique so that they can instruct how to do exercises correctly and efficiently. Furthermore, personal trainers can help people reach their fitness goals with an understanding of how to exercise safely with various chronic conditions or injuries.

There are many other reasons to work with a personal trainer: Provide motivation: Personal trainers can offer encouragement to get a person started and to continue with a workout routine. Furthermore, knowing someone is • Weight Loss there to hold them accountable can ensure clients are consistent in showing up to do • Stop Smoking the work necessary.

Define fitness goals: Personal trainers • Relieve Stress & Worry can help people focus on goals that are specific and realistic to achieve measur• Defeat Test Anxiety able success.

Showcase proper form: Understanding • Improve Sports Performance how to do exercises properly reduces the risk of injury and increases the efficacy of • Eliminate Insomnia workouts.

Offer variety: Sometimes workouts can become boring, and people become complacent. Personal trainers may alter routines to keep clients interested.

Make the most of available time: Experienced personal trainers will know how to maximize the time clients have. This can be advantageous for people who have limited time to exercise.

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Common Phrases Found On Food Labels When shopping for groceries, some consumers may feel as if they need a degree in nutrition sciences to determine just what it is they’re buying. Food labels can be complex and include various terms that may be unknown to consumers. Understanding these terms can help people make sound decisions regarding the foods they eat.

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9 2019 YORK HEALTH AND FITNESS 9 Cage free: When eggs are labeled “cage free,� it means that the hens that laid the eggs were not raised in caged housing systems.

Daily value: According to the medical resource WebMD, “daily value� indicates the percentage of a certain nutrient in a food, based on a 2,000-calorie-per-day diet.

Dietary fiber: The Mayo Clinic notes that “dietary fiberâ€? refers to the parts of plant foods that the human body cannot digest or absorb. Fiber is typically classified as soluble, which refers to types of fiber that dissolve in water, and insoluble, which is used to describe types of fiber that promote movement of material through the digestive system. Become a Direct Support Professional Soluble fiber can help lower blood 6KDUH ZKDW \RX VHH ZLWK RWKHUV DQG PDNH D GLÎ?HUHQFH cholesterol and glucose levels, while 'LUHFW 6XSSRUW 3URIHVVLRQDOV WHDFK HQFRXUDJH DQG VXSSRUW SHRSOH ZLWK GLVDELOLWLHV WR OLYH UHZDUGLQJ OLYHV insoluble can help people who suffer from constipation or irregular stools.

Enriched: Foods that are labeled as “enriched� have had nutrients added to them to replace those that were lost when www.shadowfax.org E.O.E. the food was processed. continued on page 12

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2019 YORK HEALTH AND FITNESS 9 continued from page 11 Fortified: “Fortified” describes foods Becoming Better People Makes that had nutrients added to them that were not present initially. A common example of a fortified food or beverage is milk, which is fortified with vitamin D to help the body absorb calcium.

GMO: GMO stands for “genetically modified organisms,” which are organisms that have had their genetic material artificially manipulated in labs.

Grass fed: “Grass fed” implies that the animals used to produce meat and dairy were fed only grass. Consumer Reports advises consumers to look for seals such as American Grassfed or PCO Certified 100 Percent Grassfed to ensure that manufacturer claims have been verified.

Hormone free: The federal government of the United States prohibits the use of hormones to raise poultry and hogs, so manufacturers that label their foods as “hormone free” have not gone above and beyond to make their foods healthier.

Organic: The United States Department of Agriculture has strict criteria in We specialize in helping teens, children, regard to labeling foods as “organic.” adults and families gain understanding continued on page 14 and develop skills to respond confidently when ordinary problems become overwhelming. Let’s work together to address the obstacles that get in your way of living a fulfilling and meaningful life.

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2019 YORK HEALTH AND FITNESS 9 continued from page 12 Call to schedule your Dairy, eggs, meat and poultry can come appointmen only from animals that were not givt en antibiotics or growth hormones.

Fruits and vegetables can be labeled “organic” only if they were produced without conventional pesticides, fertilizers made with synthetic ingredients, bioengineering or ionizing radiation.

Our Purpose is giving the Patient the Very Best Processed: Many consider processed in Safe and Advanced Natural Health Care. foods to be bad and loaded with additives, We provide Superior Care and Case - Management but that’s not always the case. The USDA through Chiropractic. defines “processed” as having underEvidence Based Chiropractic – Therapeutic Massage gone a change of character. For example, Rehabilitation from Injury to Recovery cut, prewashed spinach qualifies as a processed food.

ERITAGE Sodium: Otherwise known as salt, “sodium” is necessary to maintain nerve and HIROPRACTIC muscle health. However, many people ENTER consume too much sodium, oftentimes 717-840-8155 because of processed foods. WebMD 1270 Greensprings Drive notes that sodium intake should be limited York, PA to 2,300 milligrams or less per day. Certain Paul C. Klein, DC (Gabriel Bros. Plaza) people, such as those over the age of 51, “Serving York & South-Central PA for 27 Years” African-Americans and those with certain conditions, such as hypertension and diwww.heritagechiro.com abetes, should consume no more than 1,500 milligrams of sodium per day.

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YORK COUNTY SENIOR GAMES MON., JUNE 17 - FRI., JUNE 21, 2019

York County Senior Games are organized by the York County Area Agency on Aging

Mission is to promote healthy lifestyles and fitness for York County men and women, age 50 and over, through competitive activities.

Any York County resident age 50 by December 31, 2019 is eligible to participate EVENTS INCLUDE: • Basketball Hoops

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• Basketball (3-on-3 Game) • Bocce • Bowling

(singles & doubles)

• Cards (500 Bid, pinochle, poker)

• Cornhole • Darts • Horseshoes

(singles & doubles)

• Ladder Golf • Mini-Golf • 9-Hole Golf • Running • Shuffleboard • Soccer Kick • Swimming

• Table Tennis • Target Shooting • Throws (football, Frisbee & softball) • Trap Shooting • Triathlon • Walk in the Park with a York County Doc

• Washers • Wii Archery • Wii Bowling

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Registration deadline is Friday, June 7, 2019.

Senior Games info line is 717-771-9001 or email us at aging@yorkcountypa.gov

Volunteers are also needed and have just as much fun as participants!

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Registration booklets will also be available to download from www.ycaaa.org

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