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Geauga County Maple Leaf
Thursday, March 16, 2023
Thursday, March 16, 2023
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Geauga County Maple Leaf
Elements Studios Keeps on Climbing By Cassandra Shofar cassandra@geaugamapleleaf.com While Elements Studios continues to rebound from the COVID-19 pandemic, the fitness and wellness center in Chester Township is flexing some muscle with new classes and offerings. From a variety of yoga, cycling, climbing and barre classes to massage therapy services and an outdoor patio where members can enjoy a smoothie, coffee or a glass of wine, Elements Studios at 8508 Mulberry Road aims to meet all its clientele needs with owner Lisa LaBanc at the helm. “Whether a fitness fanatic or you are new to fitness, there is truly something for everyone at the studio,” she said of Elements, which officially opened in 2018, shut down for seven months during the pandemic, and reopened in early 2022. Among the roughly 60 classes Elements offers each week are some new additions like core crusher, rip strength and resistance training classes, as well as cycle core and climb core classes, LaBanc said. She highlighted some unique features at Elements, such as the Fire Studio being equipped with FAR infrared heating panels and a Himalayan salt wall, LaBanc said. “Infrared heat provides for detoxification, pain relief, reduction of muscle tension, relaxation, improved circulation, weight loss, skin purification, lowered side effects of diabetes, boosting of the immune system and lowering of blood pressure,” she explained. “The negatively charged ions from the heated Himalayan salt serve to purify the circulating air, allowing our bodies to also reap numerous health benefits, including stress reduction, energy increases and mood boosts at a biochemical level. Inhaling the dry salt-enriched air deep down into their lungs, which cleans the lungs, promotes better breathing, healthier skin, good sleep, improved physical fitness and overall wellness.” Elements also offers cycle classes in its Air Studio, which are equipped with state-ofthe-art sound and lighting systems, LaBanc said. “Our lights will dance to the music alongside you,” she said, adding the classes aim to help clients shed fat, improve heart health, and boost muscle endurance and endorphins. Rebounding classes on individual trampolines help to stimulate the lymphatic system, flushing out toxins and helping to fight disease, as well as improve balance and coordination, LaBanc said. “Studies have shown that rebounding enhances motor skills and provides a mental release and can help relieve symptoms of anxiety,” she said. Barre classes offered in the Water Studio include a serene landscape that aims to make clients feel weightless and stress-free, she added. “Barre will help you build and strengthen your muscles, improve your core strength, posture and balance, make you more flexible, and give your body a lean and toned look,” LaBanc said. The yin yoga/reconnect classes utilize patent-pending Rad Rollers that “liberate restricted fascia” around muscles and joints, she added. “Everyone knows massage therapy is great for both your mind and your body. The patent-pending RAD Roller was designed by experts to closely replicate the touch of
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Elements Studios in Chester Township offers up to 60 classes per week, including yoga, barre, cycling, climbing and HIIT workouts.
a trained massage therapist,” LaBanc said. “From runners to yogis, cyclists to swimmers and basketball players to tennis pros, athletes of every kind can improve their performance and well-being using the revolutionary RAD Roller. While you’ll benefit from the flushing of your muscles that will release toxins out of your soft tissues, you can also expect improved form, flexibility, mobility and comfort.” Elements also has two massage therapists on staff, LaBanc said. Despite its growth and expansion, the studio continues to climb out of the financial hole many small businesses found themselves in after COVID-19 hit. “Unfortunately, the last couple of years have been difficult financially. After being closed for seven months during COVID, we haven’t been able to financially recover,” LaBanc said. “During shutdown, we still had to pay our bill, equipment lease, rent, etc. while we had no incoming funds to support us. When we reopened, we honored all the packages we had sold prior to the shut down, so it was probably another five months before we started seeing any new sales. However, we were only to open at 50% capacity, so that created an additional financial burden.” LaBanc said sadly, there was no relief or funding program offered by the government to help fitness studios, so the financial struggles continue to be difficult. “But we are still here, so we are grateful, and we are hopeful that things will turn around,” she said. In an effort to diversify during the pandemic, LaBanc had a deck, patio and fireplace built on the premise and received a license to sell wine. “We have an outdoor yoga deck for outdoor yoga classes and a patio where you can relax and enjoy a smoothie or coffee from our E-Bar or a glass of wine after a class or during an event,” she said. “We do wine tasting and we sell wines at the lowest state prices. We bring in unique wines and will find a special wine for someone who may be looking for one.” Elements also offers wellness classes and
hosts special events around mental wellness, round table discussion groups on mental health and other topics, such as life in menopause — particularly, “What is my body doing to me and how can I take back control,” LaBanc said, adding they will also have special Sunday pop up classes, so clients want to pay attention to their schedule online. “We have a great sound bath event coming up on March 24 with special guest Michell Sophia,” she said. “Sound bath is so relaxing, rejuvenating and helps to release stress and anxiety.” Elements provides private team-building events, corporate off-premise events and discounts for businesses looking for a fitness facility for their employees, teachers and schools, LaBanc said, adding despite all the challenges they’ve encountered, her studios
created a community that is unlike anything she’s experienced before. “When we first opened, people came in and no one knew each other. It was quiet and not much chatter around the studio,” she said. “Today, you would think that everyone, and I mean everyone, that comes to the studio has known each other for years. So many of our clients that have met at our studio are now friends outside the studio. Inside the studio, everyone knows everyone and it isn’t long before any new clients fit right into the mix. I am thrilled to share that a couple who met at our studio just announced they’re engaged to be married.” LaBanc encourages clients to come try out a class for free. For more information or to sign up for an upcoming event, call 440-688 4454 or visit www.elementsfitnessstudios. com.
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Geauga County Maple Leaf
Heart-healthy Foods to Add to Your Diet MetroCreative
als with no added sugar, such as oatmeal or shredded wheat • Whole grains like brown or wild rice, quinoa, or oats • Whole-wheat or whole-grain pasta and couscous
A healthy diet can help people lower their risk for various conditions, including heart disease. That’s a significant benefit, as the World Health Organization estimates that 32 percent of deaths across the globe can be attributed to cardiovascular disease, which is an umbrella term used to refer to a group of disorders of the heart and blood vessels. Individuals who want to change their diets are urged to speak with their physicians for insight regarding specific changes that can address any preexisting issues they may have. But it never hurts to consider hearthealthy foods, and the Office of Disease Prevention and Health Promotion at the U.S. Department of Health and Human Services recommends adding these heart-healthy foods to your shopping list.
Proteins
Heart-healthy proteins can add variety to a diet, which can make it easier to enjoy different flavors and dishes. • Seafood, such as fish and shellfish • Poultry: Chicken or turkey breast without skin, or lean ground chicken or turkey (at least 93 percent lean) • Lean meats: Pork shoulder, beef sirloin or lean ground beef (at least 93 percent lean) • Beans, peas and lentils: Black beans and chickpeas (garbanzo beans) • Eggs • Unsalted nuts, seeds and nut butters, such as almond or peanut butter • Tofu
Fruits and vegetables
Variety is the spice of life, and the good news is that an assortment of fruits and vegetables promote heart health. That means individuals can eat a heart-healthy diet without eating the same foods every day. The ODPHP notes that fresh, frozen, canned, or dried fruits and vegetables can all promote a healthy heart. • Fresh vegetables: Tomatoes, cabbage and carrots • Fresh fruits: Apples, oranges, bananas, pears, and peaches • Leafy greens: Spinach, Romaine lettuce and kale • Canned vegetables: Look for low-sodi-
um canned veggies • Frozen vegetables: Look for products without added butter or sauces • Canned, frozen or dried fruit: Look for varieties with no added sugars
Dairy
The ODPHP recommends fat-free or lowfat dairy. Such products include: • Fat-free or low-fat (1 percent) milk • Fat-free or low-fat plain yogurt • Fat-free or low-fat cheese or cottage cheese
• Soy milk with added calcium, vitamin A and vitamin D
Whole grains
Various products may be promoted as “whole grain,” but the ODPHP notes that whole wheat or another whole grain should be listed first in the ingredient list. Products that are “100 percent whole grain” also should be chosen over the alternatives. • Whole-grain bread, bagels, English muffins, and tortillas • Whole-grain hot or cold breakfast cere-
Healthy fats and oils
When cooking with fat and oil, cooks are urged to replace saturated fat with healthier unsaturated fats. • Avoid cooking with butter and instead cook with oil, including canola, corn, olive, peanut, safflower, soybean, or sunflower oils • Choose oil-based salad dressings, such as balsamic vinaigrette or Italian, instead of creamy dressings like ranch A heart-healthy diet is full of flavor and can help people reduce their risk for cardiovascular disease.
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Dos and Don’ts of Healthy Weight Loss MetroCreative Maintaining a healthy weight promotes long-term health. Being overweight or obese are risk factors for various conditions, including type 2 diabetes and cardiovascular disease. The World Health Organization reports that the worldwide obesity rate has tripled since 1975. In 2016, more than 1.9 billion adults were overweight. Of these, more than 650 million were obese. Health issues related to obesity are largely preventable. Losing weight in a healthy manner is essential for safe and lasting results. Individuals aspiring to lose weight can follow these guidelines on what to do and what not to do. DO add lean protein sources to your diet. Healthline indicates the body burns calories when digesting and metabolizing protein, so a high-protein diet can help to shed up to 80 to 100 calories per day. Protein also helps you to feel full, reducing the propensity to
overeat. DON’T get hung up on numbers early on. The Centers for Disease Control and Prevention advises that even modest weight loss of 5 to 10 percent of your total body weight is bound to produce health benefits, such as improvements in blood sugar levels, cholesterol and blood pressure. Start small and gradually build up. DO eat at least four servings of vegeta-
bles and three servings of fruits daily. Produce contains an abundance of vital nutrients and is often fiber-rich and low in calories, which helps you to feel full. DON’T overlook the impact of beverages on weight loss. The calories in sugary beverages, including some all-natural fruit juices, can add up quickly. Stick to water, tea or other unsweetened beverages to help with weight loss. DO get moving more. The Mayo Clinic notes that while it is possible to lose weight without exercise, getting moving can help burn off the excess calories you can’t cut through diet alone. Exercise boosts metabolism and benefits mood and strengthens muscles and the cardiovascular system as well. DON’T go shopping while hungry. If you do, you may make impulse buys that compromise healthy eating plans. DO speak with a doctor if you are vetting diet and exercise plans. A healthcare profes-
sional can assist you by indicating if a particular diet or fitness routine is acceptable for your age, goals and current health status. DON’T forget to track eating. Most healthy diets involve some sort of calorie-counting, whether they actually require you to document your intake or use a formula to attribute “points” or another measure related to what you eat. Writing or tracking the foods and beverages you consume will provide the most honest assessment of habits that could affect weight loss. DO include foods you enjoy. Completely restricting access to occasional treats may cause you to resent healthy eating, which can derail weight loss goals. The principle of moderation can apply to healthy weight loss as long as you account for the more calorie-dense foods. Losing weight in a healthy manner is achievable when you seek guidance and follow some time-tested techniques.
6 Tips on How to Improve Muscle Tone MetroCreative Estimates suggest there are more than 650 skeletal muscles in the human body. Muscles perform a variety of functions that are essential to life. Skeletal muscles are attached to bones via tendons and are vital to movement. People who are interested in getting stronger and improving the appearance of their bodies target skeletal muscles in their workouts. While certain individuals are interested in developing large muscles or bulking up, many others want to appear fit by toning their muscles. Adding a bit more defined muscle to the body helps people look leaner. Toned muscles also help with balance, proper posture and flexibility. Achieving better muscle tone comes down to embracing a few tips. • Embrace resistance training. Resistance training refers to exercises that rely on resistance to contract muscles. This also may
be called strength training. Lifting weights or doing body weight exercises, such as pushups and pullups are some ways to strengthen and develop muscles. • Get in the pool. Swimming is a great way to improve muscle tone. Water provides resistance and can make the body work harder through simple movements, all the while protecting against strain on joints. • Increase sets. Each strength training exercise should consist of around 10 to 12 repetitions of two or more sets. Increase sets once a strength base is established. Select a weight that makes it difficult to complete the final three repetitions in each set. • Lower body fat with cardio. Cardiovascular exercises help maintain good health by strengthening the body’s most important muscle: the heart. The Physical Activity Guidelines for Americans recommends 150 to 300 minutes a week of cardio activity. Cardio can help burn body fat, which will help reveal the
muscles underneath, producing a leaner look. • Increase protein intake. The Academy of Nutrition and Dietetics recommends that protein make up 10 to 35 percent of calorie intake if a person is working to gain muscle. Select lean protein sources like chicken, fish and low-fat dairy. Watch the calorie content in protein shakes, as they can add too many calories and are unnecessary in most instances
unless one is interested in developing significant muscle mass • Be patient. Depending on the consistency and intensity of a workout, it can take between four and eight weeks for muscles to begin to get toned. Anyone who has questions about muscle tone and effective workouts to sculpt muscle should consult with a personal trainer.
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Physical Therapy First: Avoid Surgery Dr. Adam M Cramer, PT, DPT How can physical therapy improve your quality of life? Physical therapy is the field of medicine that is devoted to restoring and improving human movement. Physical therapists achieve correct posture and spinal alignment by reducing pain and using physical methods such as strength training, massage and using the body’s natural healing processes. Physical therapists are experts in movement, kinesiology (study of human movement) and functional independence. Physical therapists help people of all ages and skills to improve strength, restore Cramer mobility and reduce pain. Nobody wants surgery, so then why do individuals consult with an orthopedic surgeon? Surgery is a surgeon’s specialty. Sure, they will offer costly imaging, ineffective injections and tell you to “rest and see how it feels. ” Then, in 4 weeks of “letting it rest,” it’s worse! So when your symptoms are worse, of course, the only option left is surgery. Avoiding surgery takes an independent Doctor of Physical Therapy who’s only focus is helping people avoid surgery. In many cases, physical therapy has been shown to be just as effective as surgery when treating a wide variety of conditions from low back pain, shoulder issues and knee arthritis. How wonderful to be able to participate in several weeks of non-invasive therapy to get the same outcomes as an invasive, costly and risky surgery. Unfortunately, there are misconceptions about physical therapy that may discourage people from seeking the skilled guidance of a licensed Doctor of Physical Therapy. Some misconceptions include: insurance coverage, physician involvement, preconceptions about pain, not understanding what physical therapists are capable of treating, clinical indications and therapists’ education. In the U.S., a physical therapist can perform a physical therapy evaluation without a physician referral. By participating in a physical therapist evaluation, you will learn what physical limitations you have and how they relate to your pain or limited independence and how to correct them. Physical therapy is typically a covered service by most insurance policies. For people that have Medicare, services are covered at 80% and the other 20% is covered by a supplemental policy, if you have one. Other insurance policies may even cover physical therapy costs at 100% making it an affordable alternative to costly surgeries.
Physical therapy is not only for injuries or accidents. The skilled physical therapist is able to evaluate and diagnose potential issues before they lead to more serious injuries or falls. A physical therapist can improve the joint function in one joint to impact the functional performance of another. For example, if you are having pain in your back related to vertebral dysfunction, the therapist can improve the joint mechanics and muscle action of your low back, and further improve the joint mechanics of your hips and knees, reducing potential complications down the road. All treatments are specific to the individual needs and vary person to person with the ultimate goal of eliminating pain and restoring natural movement. Doctors of Physical Therapy are capable of and license to treat numerous physical disabilities from orthopedic conditions such as: pre- and post- joint surgery, chronic pain to Parkinson’s disease and multiple sclerosis. Doctors of Physical utilize our body’s natural healing abilities by incorporating state of the art treatment techniques including laser therapy, trigger point dry needling, manual hands-on skills, instrument assisted soft tissue mobilization and private education/training so clients understand exactly what is occurring and how they can alleviate symptoms by themselves. A licensed Doctor of Physical Therapy or physical therapist assistant can only deliver and provide physical therapy services. Physical therapists are highly educated Doctors of Physical Therapy that possess a thorough understanding of the human body’s anatomy, physiology, biomechanics and health conditions. All therapists participate in yearly continuing education to maintain their state license to practice. Many therapists hold board certifications for specific areas of medicine including: neurology, orthopedics, geriatrics, pediatrics, cardiovascular-pulmonary, sports enhancement, research and women’s health. Physical therapy is not something that can be done on your own or by any other health/medical practitioner. You need the critical and trained eye of a licensed doctor of physical therapy in order to assess and determine appropriate diagnosis, limitations and treatments. So, if you want to avoid surgery and become pain free consult with a doctor of physical therapy first! Dr. Adam M Cramer, PT, DPT is a licensed Doctor of Physical Therapy and the owner of MyoFit Clinic in Ashtabula, Chardon & Middlefield, Ohio.
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Geauga County Maple Leaf
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Geauga County Maple Leaf
How to Increase Youth Facts about Rosacea Sports Participation MetroCreative
Participating in youth sports is a great way to keep children healthy and socially engaged. Sports are one way to help kids be physically active most days of the week. And if the fields filled with players across neighborhoods are any indication, many children still respond to the call of various youth leagues and teams. Still, overall participation in youth sports is down from where it was a decade ago. The Aspen Institute, through its Project Play initiative, reviewed research from the Sports & Fitness Industry Association and found that, in 2018, the most recent year for data, only 38 percent of kids between the ages of six and 12 played sports that year, which was down from 45 percent in 2008. There are some eye-opening reasons behind why some children may be less inclined to join in, and those reasons also offer insight into how this issue can be overcome. • Cost: The Aspen Institute found the average cost per year for sports participation per child and per sport was around $695. Ice hockey and field hockey were two of the most costly sports to play. ESPN reports that low-income families are half as likely to play sports as children from homes with higher incomes, simply because of cost. Children who want to participate can look for recreational leagues or school-subsidized programs that may require little to no cost for participation. Equipment donation and swaps are some additional ways that participants can keep their spending down. • Fun factor: Certain kids are opting out of sports not because of bad behavior by the players, but by the poor behavior of parents on the sidelines. Heckling, putting undue pressure on children and getting into arguments with coaches and officials has
unfortunately become a new norm at youth sporting events. The young players are the ones losing out when they feel anxious about playing. Rather, being a good sport parent is very easy. Only saying positive things on the sidelines or remaining silent is key. Parents should resist the urge to coach (unless they are the coaches), and let those in charge do their jobs. Parents can stop critiquing their children’s play and avoid pointing out who on the team did better or worse. • Distractions: Before the advent of the internet and social media, sports teams were the single best way to come together with friends to hang out and have a good time. Now kids don’t even have to leave their homes to engage with others. The COVID-19 pandemic compounded issues of children being relegated to home rather than socializing and getting exercise. Parents can turn the tides by being more stringent as they govern device usage and strictly monitor and reduce screen time. This may help children be more inclined to once again join sports teams or other clubs and activities. • Safety: No player wants to get sidelined by an injury that requires them to sit out a game or the entire season. Making safety a priority in youth sports can guard against unnecessary injuries. Johns Hopkins Medicine says about 30 million children and teens participate in youth sports in the United States, and around 3.5 million injuries occur annually. Contact sports and those that involve hitting or throwing balls typically have higher injury rates. Wearing the correct gear, taking breaks in hot weather, adhering to age limits and the rules of the game, and other safety steps can help cut down on youth sports injuries.
People go to great lengths when tending to their appearance. Many morning and nighttime routines involve measures to protect the skin, which is why it can be so frustrating when a condition like rosacea suddenly appears. The American Academy of Dermatology notes that rosacea is a common skin disease that typically begins with a tendency to blush or flush more easily than other people. Over the years, many notable public figures have had rosacea, including former president Bill Clinton and the late Diana, Princess of Wales. Rosacea can cause a number of symptoms, and recognizing those symptoms and what might be causing them can help people overcome the condition.
Skin may sting and burn for individuals with subtypes 1 or 2. In addition, very sensitive skin is hallmark of both subtypes. • Subtype 3: The AAD notes the rarity of subtype 3, which is characterized by thickening skin. Subtype 3 is often preceded by another subtype. Bumpy texture to the skin, thickening skin on the nose, visible broken blood vessels, and large pores also are symptomatic of subtype 3. • Subtype 4: Subtype 4 occurs when people get rosacea in their eyes. In such instances, the eyes may exhibit one or more of many symptoms, including a watery or bloodshot appearance; a gritty feeling which makes affected persons feel as though they have sand in their eyes; burning or stinging eyes; very dry eyes; itchy eyes; sensitivity to light; and visible broken blood vessels on an eyelid.
Symptoms of rosacea
Triggers of rosacea
The AAD notes that there are so many signs and symptoms of rosacea that scientists ultimately categorized them by four subtypes. • Subtype 1: Subtype 1 is characterized by facial redness, flushing and visible broken blood vessels, sometimes referred to as “spider veins.” • Subtype 2: This subtype is marked by acne-like breakouts, usually where the skin is very red. These breakouts tend to come and go. People with subtype 2 rosacea may experience oily skin and also suffer from spider veins. Raised patches of skin known as plaques also may be present.
The AAD indicates that the skin is so sensitive that many things can contribute to rosacea. That’s why it’s so important that individuals and their skin doctors determine what may trigger their rosacea to flare up. Common triggers include sunlight, hairspray, heat, stress, alcohol, and spicy foods. In addition, the AAD notes that wind and cold, certain medications, exercise, and some makeup have been identified as rosacea triggers. Rosacea is a common skin disease that can be painful but also manageable. More information about rosacea is available at www.aad.org.
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Thursday, March 16, 2023
What Dental Hygiene Common Causes of Acne Does for Overall Health MetroCreative
MetroCreative Brushing and flossing your teeth may save you extra sessions in the dentist’s chair each year, but the benefits of dental hygiene do not end with pearly whites. In fact, there’s a direct correlation between oral hygiene and overall health. Oral health offers clues about overall health, advises the Mayo Clinic. When a dentist or hygienist checks a person’s mouth, he or she is getting a window into that person’s overall wellness — including if something is amiss. Dental hygiene matters because, without proper brushing and flossing, bacteria in the mouth can grow unchecked. Over time, that bacteria can infiltrate and break down the soft tissues in the gums and teeth, eventually leading to decay and gum disease. Greenwood Dental Care in Illinois states that the bacteria from the mouth could travel into the bloodstream and elsewhere, causing a host of issues. There’s a high correlation between an unhealthy mouth and systemic diseases. The United Kingdom-based dental group Fulham Road Dental indicates that gum disease is linked to heart problems, kidney diseases and certain types of cancer. Dentists who notice problems in their patients’ mouths may be able to predict potential illnesses elsewhere in the body, advising those patients to seek consultations with other healthcare providers. Here’s a deeper look at some of the cor-
relations between oral health and overall health, courtesy of the Mayo Clinic. • Endocarditis: When bacteria or other germs from the mouth or another part of the body spread through the bloodstream, they can attach to certain areas of the heart. This causes an infection in the inner lining of the heart chambers or valves. • Pregnancy and birth complications: Periodontitis has been linked to low birth weight and premature birth. • Cardiovascular disease: While it’s not fully understood why, clogged arteries, stroke and heart disease may be linked to inflammation and infection caused by oral bacteria. • Pneumonia: Bacteria in the mouth may be pulled into the lungs, where it can lead to respiratory illness, such as pneumonia. It’s a two-way street with health and the mouth. Certain diseases can lead to issues in the mouth. HIV/AIDS may cause mucosal lesions in the mouth; those with osteoporosis may have weakened periodontal bone and tooth loss; and research has shown that diabetes puts gum health at risk.
Acne often is associated with adolescence, but the condition can affect people of all ages, including infants and adults. The American Academy of Dermatology reports that acne develops when pores become clogged with oil and bacteria. Scientists are still trying to determine why certain people are more prone to developing acne than others, but hormones are a primary factor. According to Acne.org, hormones are integral to the development of acne. This is why acne is so common during puberty, when hormones are raging in full effect. Inflammation also plays a role in the development of acne. The redness and soreness that occurs with acne is the result of inflammation. Acne happens when hair follicles become blocked with oil and dead skin cells. As a result, whiteheads, blackheads or red pimples may form, says the Mayo Clinic. People who experience acne may suffer both emotional and physical effects. That’s because acne pimples are slow to go away, and when they do, new ones may form soon after. The visibility of acne can adversely affect self-esteem. However, acne also can cause scarring if lesions are picked at. That makes acne a potentially long-term physical issue. Types of acne The Mayo Clinic says acne may present itself in different ways. • Whiteheads: Closed, blocked pores. • Blackheads: Open, blocked pores.
• Papules: Small, red, tender bumps. • Pimples: Papules with pus in their tips. In addition, individuals may develop nodules, which are large, solid painful lumps under the skin. Painful, pus-filled lumps under the skin are called cystic lesions. Myths about what causes acne Hormones are a major contributor to the formation of acne, but there are other things that people mistakenly think cause acne. Stress is one of them. The AAD reports that stress will not cause acne, but it may worsen existing acne. Research indicates that when stress levels go up, so does the severity of acne. Other factors may worsen acne, but not necessarily cause it. This includes getting insufficient sleep, using oily makeup and skin care products, and applying oily hair care products, like pomades. Genetics may contribute to acne. People whose parents had severe acne may be more likely to develop it, as will those who have excess sebum (oil) production. Certain medications, like corticosteroids, testosterone or lithium, also may cause the formation of acne. Although chocolate and greasy foods are often cited as culprits behind acne, they have little effect. Researchers are studying if carbohydrate-rich foods such as chips, bread and bagels may worsen acne. Acne affects people of all ages. Early treatment can head off the more lasting effects of acne and alleviate some of the issues regarding self-esteem that arise from having acne.
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Tips to Make Baking More Healthy MetroCreative Baking sessions are a beloved family tradition in many households. But such sessions may not be as revered by family physicians, as baked goods are often prepared with ingredients, like sugar and butter, that aren’t necessarily sound additions to a person’s diet. Though baked goods may never rival vegetables in nutritional value, there are ways for amateur bakers to make these beloved foods a little more healthy. • Replace sugar with a fig puree. Figs are nutrition-rich fruits that serve as significant sources of calcium, potassium and iron. WebMD notes that figs also are excellent sources of fiber. Soaking eight ounces of figs in water can soften them before they’re pureed with between 1⁄4 to 1⁄3 cup of water. The resulting fig puree can serve as a sugar substitute. • Make it a “dates” night. Much like figs, dates can be pureed and serve as a sugar sub-
stitute. However, WebMD notes that pureed dates will not be able to replace all of the sugar in a recipe. One cup of pureed pitted dates with 1⁄2 to 1 cup of water can replace as much as half of the sugar a recipe calls for. • Replace butter with avocados. It’s not just sugar that can make baked goods so unhealthy. Many baking recipes call for a substantial amount of butter. California Avocados notes that avocados can replace butter at a 1:1 ratio when baking. So if a recipe calls for 1 cup of butter, bakers can replace that with 1 cup of pureed avocados. WebMD warns that avocados have more water than butter, so bakers may want to reduce the temperature in their ovens by 25 percent and bake the foods a little longer.
• Replace white flour with whole wheat flour. White flour is often the go-to for amateur and even professional bakers. But white flour is processed, which removes the bran and germ of the grain, thus stripping white flour of much of its nutritional value. Whole wheat flour is not processed, so it retains its nutritional value. Baking with whole wheat flour may require a learning curve, and some bakers prefer to use a mix of whole-wheat and white flour to preserve the flavors they’ve grown accustomed to. Baked goods may never pack the most nutritious punch, but there are ways for amateur bakers to make such foods a little more healthy.
Fitness Resolutions that are Easy to Keep MetroCreative Resolutions to get in shape, exercise more and eat healthier foods are popular each January. Optimism reigns when making resolutions, but for many, the difficulty lies in keeping them. Individuals looking to get healthier in the year ahead can try these strategies to stay the course. • Wake up earlier. Waking up a half hour earlier each day can have a substantial impact. That small amount of extra time can be devoted to meditation, deep breathing exercises or even some yoga stretches. • Move around more frequently. Many people with office jobs spend hours sitting in front of computers. A sedentary lifestyle can have an adverse effect on overall health. Set a timer or use a reminder on a fitness tracker to remind you to get up and move around for a little bit every hour. • Eat more vegetables. Vague goals like “eating better” are difficult to maintain because there is no specific goal to achieve. Rather, a resolution like eating a fruit or vegetable each day at every meal is something measurable. Vegetables can be hidden in favorite foods, such as desserts. Swap pasta noodles for spiralized zucchini as another easy fix. • Stand straighter. Posture tends to de-
cline with age, advises AARP. This can cause the spine to lose flexibility. Stretches to maintain posture can help anyone stand straighter and improve long-term health. • Add “bursts” to your walk. Researchers at the Mayo Clinic tout the benefits of interval training. While high-impact workouts may not be appropriate for everyone, adding little speed bursts to a daily walk can provide significant health benefits. Aim for 30 to 60 seconds of rapid walking at regular intervals to shake up the workout. • Drink more water. Increasing water intake can help you feel fuller, thus reducing the likelihood that you will overeat. Gradually increase your water intake by adding a few ounces each day until drinking water becomes rote. • Take a workout outside. Switch up your normal routine by making use of the great outdoors to exercise. Instead of three miles on the treadmill or elliptical machine at the gym, opt for three miles on a local hiking trail. Healthy resolutions are easier to keep when you have firm ideas and choose reasonable goals.
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