Live Well!
MAY 29, 2014
Health • Fitness • Lifestyle
Weight Loss
Planner Shrink the Change Eating healthier and exercising more are two big goals to undertake at the same time. Find out what it takes to be successful in your quest for a healthier body
OVEREATER’S AFTERMATH
Bad days don’t have to sabotage your weight loss. Get back on track ASAP with these simple steps
EAT WELL, LIVE LONG
Dr. Ashish Malhotra of Choice Medical Group and Choice Physicians Network offers great advice on food choices for a healthy diet
SAFE WEIGHT LOSS PLAN
Desert Valley Medical Group suggests the first step to a healthier lifestyle for you is a simple plan
COMMON SENSE
Heritage Victor Valley Medical Group reminds you how to get on the right track to losing weight
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Thursday, May 29, 2014
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Inside
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B-12 Bingo Crossfit 101 Get Back in the Weight-Loss Saddle Again 4 Steps to Maintain a Successful Diet and Exercise Regimen Sustain, Maintain, Change Frugal and Skinny Strengthen Your Weekend Apps Rule for Digital Kids Ask the Expert: Pump You Up The Secrets of a Long Life: Eating Well Step One: Get Started on a Safe Weight-Loss Plan A Common Sense Approach to Weight Loss
Live Well! Health s Fitness s Lifestyle
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Thursday, May 29, 2014 BY BEV BENNETT CTW Features
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B-12 Bingo Vegan, vegetarian and Paleo eating are all the rage, but these ‘healthy elimination’ diets can cause serious deficiencies, too
f you’re eliminating foods from animal sources to lose weight or improve your heart health, your good intentions could put you at risk for a vitamin B12 deficiency — especially if you’re a mature adult. Even if you aren’t a vegetarian or vegan, your age could mean that your body isn’t absorbing enough B12. “People who are hitting age 50 should ask about their B12 status,” says Netty Levine, a registered dietitian and certified diabetes educator with Nutrition Counseling Services at Cedars-Sinai Medical Center in Los Angeles. It’s important that you’re consuming and absorbing adequate B12. The vitamin, which is found in animal foods (and added to many processed products), plays a role in red blood cell formation and neurological function. Being deficient in vitamin B12 could leave you fatigued and weak. You could develop cognitive changes, such as confusion or memory loss. As you age you may be producing less stomach acid necessary to absorb vitamin B12. That’s especially true if you’re on acid blockers. In addition, if you’re on certain diabetes medications or if you’ve had gastric bypass surgery you also may be at greater risk for a B12 shortfall. A simple blood test can determine whether you have a deficiency. If you’re low on the vitamin, ask your physician whether a change in diet SEE B-12 BINGO • PAGE 22
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Thursday, May 29, 2014
CrossFit
101
It seems like everyone is talking about it, but what exactly is CrossFit? Here’s what you need to know to get fit using one of the trendiest multidimensional workouts BY JEFF SCHNAUFER CTW Features
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here can you find firefighters, senior citizens and teenagers exercising together to improve their quality of life? CrossFit is a burgeoning strength and conditioning program that utilizes functional movements from weightlifting to gymnastics even as it transcends age, gender and socioeconomic boundaries. “My youngest client was 13 and my oldest is 66,” says Danielle Edmundson, who owns CrossFit Santa Cruz, Calif. “Many are middle-aged
working people with families, some are non-athletes and some have competitive athletics backgrounds. Some of our members are college or high school-level competitive athletes wanting to get help with their sport conditioning, a few are firefighters and police officers.” “CrossFit is an approach to fitness that is broad, general and inclusive,” says Tony Budding, former director of media and content for Washington, D.C.-based CrossFit Inc. “CrossFit is not a specific exercise program. It’s a system that maximizes fitness. All CrossFit exercises are func-
tional movements. Functional movements are the natural, essential, ubiquitous movements of life. Outside the gym, we move our bodies and move external objects in three-dimensional space. “ So in CrossFit, participants move their bodies and external objects in threedimensional space. “CrossFit’s aim is to increase an individual’s work capacity over broad time and modal domains, regardless of their starting point. Everyone needs to know how - and practice how - to pick things up, get in and out of a chair without using their hands, and put things away on the top shelf,”
Edmundson says. “Children, elderly, middle-aged, well-conditioned, couch potato, elite athlete, and novice trainee can all do CrossFit as the workouts can be modified and scaled for fitness level and physical limitations.” What comprises a CrossFit workout? “It’s constantly varied in the sense that we feel routine is the enemy,” says Tim Thackrey, owner and trainer at CrossFit HighVoltage, Burbank, Calif. “That means running, jumping, throwing, moving the way your body was meant to move. We do lots of Olympic lifts (clean & jerk, snatch),
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dead lifts, tons of pull-ups, gymnastic rings, medicine balls, kettle bells, barbells. Just no machines. We don’t use machines.” These movements are done for either a set amount of repetitions as quickly as can be done safely, Thackrey says. Or they are done for a set amount of time with the goal being how many repetitions or rounds can be completed. Other days participants try to see how much they can lift. “Our workouts are short, mostly under 20 minutes, many between 5-10, some even less than that,” Thackrey says. “But if you do it right, in that 10 minutes you’ll not only have completed more work than you used to do in two hours at a regular gym, you won’t SEE CROSSFIT 101 • PAGE 26
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Thursday, May 29, 2014
GET BACK IN THE WEIGHT-LOSS SADDLE AGAIN
Bad eating day? Week? Month? Here’s how to rebound from a low point to keep your goals on track BY BEV BENNETT CTW Features
At some point in your diet, you’ll overeat. Maybe you won’t resist an extra piece of cake at a birthday celebration, or you’ll dive into a family-size bag of potato chips when you’re stressed. It’s not the slip however, but how you recover — if you do — that’s the key to dropping pounds and maintain a healthier weight, say nutrition experts. Think of it like the stock market, says Judy Caplan, a Vienna, Va.-based registered dietitian nutritionist and spokeswoman for the Academy of Nutrition and Dietetics. “The stock market will go up and down while moving upwards. You want to have a trend of losing weight, but you may have blips,” Caplan says. Having a plan will help you focus on your long-term goals while you manage
any indiscretion. You’ll also avoid negative self-talk that can undermine your diet. First, get some perspective. Say you consumed 600 extra calories on a “bad” day. Will it matter three months from now? No, say the experts. “It’s not a big deal in the long run. You can’t get fat or skinny on a single meal or a single day,” says Jill Weisenberger, registered dietitian nutritionist in Newport News, Va. But you don’t want one day’s 600-calorie indulgence to turn into an ongoing binge. That’s why you need a different response for next time, “because there is going to be a next time,” says Weisenberger, author of “Diabetes Weight Loss Week by Week” (American Diabetes Association, 2012). For example, at a party take a small portion of your favorite dessert and move away from the food table. At home, count
out one serving of chips, then put the bag away, out of sight. You can take small steps to compensate for the extra calories, such as adding 10 minutes to your workout, but avoid punitive behaviors, such as intensely working out for three hours straight or starving the day after your splurge. These tactics only continue the negative mindset, according to Weisenberger. As part of your strategy determine whether your diet is sabotaging you. If you’re not allowing yourself an occasional treat you could be susceptible to future binges, say nutrition experts. “When people are restricted they want to get out of that restriction. I want to give people some wiggle room,” says Caplan. She recommends you “reward yourself when you need to but basically stick with the plan.” © CTW Features
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Combat Negative Self-Talk If you beat yourself up whenever you eat something that’s not part of your diet, you could be dooming your weight-loss efforts. You’ve decided you have no control over your body, so you give up. Snap out of it. Block those dark thoughts. Overeating at one meal isn’t the end of your diet, and it certainly doesn’t make you a bad person. “It’s just one day. It’s not a moral failure,” says Jill Weisenberger, registered dietitian nutritionist. You’re more likely to succeed with your diet if you eliminate any emotional value food has for you. “As soon as people get rid of the ‘good and bad’ attitude toward food, it is so liberating. They do end up eating better,” Weisenberger says. © CTW Features
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4 STEPS to Maintain a Successful Diet & Exercise Regimen BY MAGGIE FLYNN CTW Features
CHECKING YOUR DIET AND PLANNING YOUR EXERCISE CAN EFFECT LASTING CHANGE
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iet and exercise go hand in hand as part of a healthy lifestyle. However the number of machines, classes and workouts offered at the gym can leave a newcomer bewildered. The world of nutrition is another information overload; the amount of diets, supplements and programs is overwhelming. So whether you’re starting a new diet or joining a gym for the first time, it’s important to remember that a little planning can go a long way.
1
Walk before you run
Dr. Richard Kreider, director of the Exercise and Sports Nutrition Lab at Texas A&M University, says that doing too much too quickly can be the biggest obstacle to a meaningful workout. “Somebody gets excited, joins a facility and it’s too much, they end up getting very sore and end up quitting,” he says. Kreider advocates getting a fitness test before starting any workout regimen, and if that proves impossible, talking to a certified trainer. In the meantime, the U.S. Department of Health and Human Services recommends moderate physical activity for at least 30 minutes a day to maintain overall health. This could mean anything from gardening to snow shoveling, and when broken down into 15-minute blocks, it’s easy to make physical activity a part of your day.
2
Check portions
If losing weight is a workout goal, health has to become an important part of a person’s lifestyle. That requires a closer look at staple foods. “Every ounce of a grain product in general counts as a grain,” explains Dr. Jackie Buell, director of sports nutrition at the Sports Medicine Center of Ohio State
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Thursday, May 29, 2014 University. “I think our portion distortion is something that we’re not as aware of as we could be.” A bagel, she explained, counts as four grains, but many people will assume that it counts for just one. This misconception can lead to overeating. Dr. Kreider recommends cutting back on fats and increasing lean proteins such as chicken breast and fish, or soy and bean proteins for vegetarians. Fruits and vegetables contain complex carbohydrates that help refuel the body after a workout, but they do prove an obstacle for people trying to improve their eating habits. The 2013 State Indicator Report on Fruits and Vegetables released by the Centers for Disease Con-
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trol and Prevention showed that the median consumption rate of vegetables among U.S. adults was a median 1.6 per day. Fruit consumption was even lower, with a median consumption rate of 1.1. Substituting fruit or vegetables with snacks is a good way to make sure that you’re getting enough of both while satisfying the hunger cravings that might come up after cutting back on sweets.
3
Prepare a plan
When looking at a weight-loss plan, there’s no end to the miracle pills and diet plans promising the ability to lose weight while eating whatever is desired. But unless the plan incor- lifestyle. Dr. Buell. “It really comes porates hard work and good “I don’t think there are any down to hard work and nutrition, it won’t cause any magic pills… that someone lasting change in a person’s should be relying on,” says SEE 4 STEPS • PAGE 25
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Thursday, May 29, 2014 BY BEV BENNETT CTW Features
Sustain, Maintain, CHANGE! A change could do you good, but too much change all at once could sabotage your health-improvement efforts
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ou know your eating habits contributed to the shape you’re in. You heaped on the calories with ice cream snacks before bedtime, midmorning doughnuts instead of breakfast and supersized pasta dinners. But now that you’re on a diet, you’re vigilant. Indulge? Never again! Not so fast, say health experts. You could be sabotaging your weight-loss efforts. “There is some evidence to suggest that you don’t want to make such big changes that you can’t sustain them. You’re potentially setting yourself up for rapid regain after the weight loss,” says J. Graham Thomas, Ph.D., researcher in the weight control and diabetes research center, The Miriam Hospital, Providence R.I. If you instead take smaller steps, gradually developing healthier habits and building on them, you’re more likely to be successful for a lifetime. Start by setting goals. “Having a long-term goal in weight control helps with sticking with small changes,” says Elisabetta Politi, registered dietitian, director of Duke Diet and Fitness Center, Durham, N.C. For example, you want to be less winded when you play with your children or you really want to bypass the "big” section in the clothing department. Neither will happen overnight, but you’ll move toward your goal, say nutrition experts. Working with a registered dietitian may help you pin-
Thursday, May 29, 2014 point the specific changes that will keep you motivated, says Politi, who oversees nutrition and food service programs for the diet and weight management clients at the center. Perhaps you’ve decided you wouldn’t mind reducing the sugar you add to coffee from one tablespoon to one teaspoon, saving 32 calories with each cup. While you adjust to the switch, you may wonder how long to wait before making more changes. That varies with the individual. “Eating habits are learned over decades. For some people, breaking [unhealthy] habits can take months or even years if it’s going to be sustainable,” Thomas says. One group of scientists studied how long it takes for
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new behaviors to become habits. In an experiment, 96 volunteers chose a new eating, drinking or activity to perform over 12 weeks.It took from 18 to 254 days for the new action to become part of the participant’s routine, according to the study published in the European Journal of Psychology. However, one month is
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often recommended. “Start with the sugar [example]. Do it for a month. You feel better,” says Sarah L. Francis, Ph.D., registered dietitian, assistant professor, State Nutrition Extension and Outreach Specialist, Iowa State University, Ames. As you adjust to less sugar, you’ll discover surprising benefits beyond cutting calories. By taking small, doable actions you’ll develop “self-efficacy, ” the confidence in your ability to make changes. With greater confidence you’re more likely to adopt a new habit, not abandon it, according to Francis, who works with midlife and older adults offering them strategies for improving their diets and health. But don’t rush. “I tell people to not make
every change at once. Make one at a time to build self-efficacy,” she says. The small steps build on each other. When you’re comfortable with one adjustment, you’re ready for another. Maybe you next decide to switch from half-and-half to reduced-fat milk in your coffee, cutting 30 calories for every ounce of coffee lightener you use. This approach also leads to greater resilience, which is essential for those times when you slip. Instead of allowing an off day to become a downward spiral “you can step back and be proud of the good steps you did take,” Francis says. © CTW Features MORE CHANGE • PAGE 24
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Frugal and skinny LOSE WEIGHT FOR LESS WITH THESE 3 EASY, IMPACTFUL TIPS BY ANNA SACHSE CTW Features
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f Jennifer Hudson wants to lose weight, she can join Jenny Craig for packaged low-cal meals and weekly meetings with a personal diet consultant. But for the average overweight American, pricey diet programs and personalized training are less of a financial priority than, say, feeding the kids or paying the rent. If this scenario sounds familiar, don’t fret just yet. Here, the experts weigh in on ways to slim down without thinning out your wallet.
1. INCORPORATE THE TRICKS OF THE TRADE Keeping a food journal (a key component of Weight Watchers) is one of the most helpful things you can do if you want to lose weight. “Sometimes we don’t realize what and how much we are eating, and especially the calories that we’re drinking, until we see it on paper,” says Kerry Neville, a registered dietitian and spokeswoman for the American Dietetic Association. Record what you consume, the amount, the time of day and your mood, paying attention to any patterns that develop. Your next goal is to limit the items that are high in fat, sugar and sodium, and start incorporating more fresh foods. Loaded with vitamins, minerals, antioxidants and fiber, fruits and vegetables are naturally low in calories. They also tend to have higher water content. “Research shows that water-rich foods, such as watermelon, help fill you up,” Neville says. Because produce is so abundant during the summer months, you can often find great deals at the grocery store, but also consider checking out your local farmer’s market, Community Supported Agriculture (LocalHarvest. org/csa) and U-pick options. Stock up and freeze for the winter months. Once you’re eating better, it’s time to exercise portion control — the key to diet programs like Jenny Craig. If you need help determining a proper portion, read labels and then measure or weigh your selections according to the appropriate serving size. Or just try using a smaller plate. “They only hold so much food, but it will feel like you are getting more,” Neville says. “Divide the plate into four
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quadrants, one each for protein, starch, vegetables and fruit.”
2. PUT IN THE TIME Although research shows that watching what you eat is more likely to help you lose weight, exercise is fundamental to keeping those pounds off, Neville says. It also can help burn off calories if you fudge on your diet, and boost whole-body health. A good goal to start with is getting 30 minutes of exercise a day, either all at once or broken up into 10 or 15 minute increments. Some of the best activities to burn calories during the spring and summer months include gardening (approximately 150 calories per 30 minutes), jogging (270 calories per 30 minutes), bicycling (240 calories per 30 minutes) and walking (150-plus calories per 30 minutes), says Brad Simpson, a physical therapist at Life’s Work Physical Therapy, Portland, Ore. “But you should walk like you have somewhere to go.” In fact, it may be easier to motivate yourself to head out for a walk if you actually do have a destination in mind, such as hand delivering your mail to the post office or getting a cup of coffee, as long as you don’t opt for the king-size mocha frappe. For even more inspiration, ask your spouse, child or a couple of friends to join you, suggests Simpson. It will help you stick to a routine and provides support, similar to having a trainer or participating in a group class. SEE FRUGAL AND SKINNY • PAGE 21
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Thursday, May 29, 2014 BY JEFF SCHNAUFER CTW Features
Strengthen
Your Weekend Here’s how to live-it-up on the weekends without the extra pounds
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hen the weekend used to roll around, Julia Griggs Havey would walk to the freezer and pull out a pint of Baskin and Robbins Expresso ’n Cream Light — over and over again. “I would have a spoonful, then go back and back until most of it was gone,” recalls the St. Louis resident, who used to weigh 300 pounds. “Then I would go out and buy another one to replace it so my husband would not know how much I ate.” Looking back, Griggs Havey says her cravings were partly based on boredom — one of several factors nutrition experts say can stop your diet cold on a weekend. People also cheat on their diets during the weekend because they are fatigued, eat out more on weekends or feel a need to reward themselves after a hard week of work or strict dieting. But there are ways to keep the weekend from turning into a diet-breaker. “If you feel like your eating on the weekend is getting out of control, my first two pieces of advice is get enough sleep and get out and move around,” says Donna Feldman, a registered dietitian in Boulder, Colo. “A lot of people think that if they are fatigued, food will give them energy,” Feldman says. “That is an inappropriate response to being sleep deprived. Food isn’t want you really need. Instead, be aware and get enough sleep.” Some people see the weekend as a reason to forget getting up early and going to the gym. Instead, they head for the refrigerator.
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“If you’re just hanging out just mindlessly eating whatever you find, you need to put on your running shoes and get out of the house,” Feldman says. When it comes to controlling your portions, weekends also can be tricky. Restaurants may serve more than you really need to eat. And if you are eating over at a friend’s house on the weekend, you may fear offending them if you do not eat what you are served. The key, says Feldman, is to be assertive and aware. That means choosing not to eat at one of those restaurants that specialize in large portions. And learning what is worth eating on the menu and what is not. “When it comes to portion control, the person needs to make that commitment seven days a week so that it becomes second nature,” Feldman says. Bringing something healthy for you to eat to a friend’s dinner party or special event can take the fear out of your visit. And it may even be appreciated by fellow dieters. “It’s a good deed. It’s also a good self defense of your diet,”
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Feldman says. But what about your favorite foods or drinks like beer, chips or ice cream? Can’t you cheat a little on weekends? Feldman recommends light beer or alternating between beer and sparkling water, which still feels like a treat. Also, stock the refrigerator with healthy snacks like cut up vegetables and low-fat dips. And if you do indulge in an ice cream sundae, consider it a meal in itself. Or better yet, find someone to share it with. For her part, Griggs Havey lost more than 130 pounds in 15 months by giving up her greatest food vices: ice cream, fast food and soda. An author of two books, including “The Vice Busting Diet” (St. Martin’s, 2007), Griggs Havey believes the key to losing weight is to identify your food vices and remove them from your meals — even on weekends. “If someone is addicted to a particular food, they cannot indulge in consuming it because it’s the weekend,” Griggs Havey says. “Health doesn’t take weekends off.” © CTW Features
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Apps Rule for
BY BEV BENNETT CTW Features
T Digital Kids AVID USERS OF THE LATEST TECHNOLOGIES, OVERWEIGHT KIDS AND TEENS MIGHT BENEFIT FROM APPS TO HELP THEM GET HEALTHY
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eens may filter out nutrition messages coming from parents or other adult authority figures. But that doesn’t mean he’s not interested in improving his diet. Instead of trying to play nutrition cop, experts suggest allowing teens to make healthful changes using applications on his smartphone. Teens are one of the fastest growing user groups of mobile technologies, according to a recent study on smartphone technology and apps for health promotion from New Mexico State University. However, parents should still get involved in the selection process to make sure teens are getting appropriate guidance from credible sources, says Kristi King a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. Know what’s available, what information is provided and how teens can use the app.
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An appropriate program can go a long way to help a teen follow a healthful diet, according to King, senior dietitian at the Texas Children’s Hospital in Houston. Parents will want to make sure the app is providing sound nutrition advice, says King. Parents also will want the app to be targeted to the teen audience. “Kids and teens do better with a visual,” says King, who uses apps with some of her patients. She also recommends food logs, charts and graphs. These help a teen keep track of what he’s consuming, such as a graph or chart that follows his vegetable intake or calories from soft drinks. Accountability and goal setting are valuable tools as well. “Look for an app that allows you to set goals and timelines. You want your teen to take ownership of his health,” King says. At the same time parents can talk to teens about setting healthy nutrition goals, she adds. Some apps offer access to an online community where a teen can chat with other subscribers. Cross that app off the list if you don’t want your teen to be involved with an online nutrition community. “You may not want a child participating in this,” King says. Once parents and teens have agreed upon an app choice, don’t be surprised if a teenager doesn’t provide frequent feedback. Having a little privacy is part of the lure of an app. But “In my own personal experience with patients, teens love it, ” King says. Apps are particularly helpful when making food selections at fast food establishments and vending machines. When a teen is next in line to place her order at a fast food restaurant she may wonder whether to splurge on 200 extra calories. An app can help her decide whether to “have fries with that”. The Eat-and-Move-O-Matic app can show teens calorie SEE DIGITAL KIDS • PAGE 21
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ASK THE EXPERT: PUMP YOU UP Eric ‘The Trainer’ Fleishman, Gold’s Gym spokesperson and a Hollywood physique expert with more than 20 years of experience in physical transformation, works with with A-List actors, MMA fighters and musicians to give them the bodies they’ve always dreamed of having. Here’s his kick-starter guide to getting cal transformation is sleep. It’s in shape today to the body what the oven is to cookie dough. You can have BY MAGGIE FLYNN the best diets and the best exCTW Features ercise, but without sleep, you’ll never see that amazing transHOW DID YOU GET YOUR START formation of the body. Sleep is IN PERSONAL FITNESS AND WHAT the key to everything. LED YOU TO HOLLYWOOD? I grew up on a farm in Maine HOW FIT SHOULD A PERSON BE where we had pigs and sheep; BEFORE STARTING A PROGRAM it was a real farm and physical LIKE THIS? beauty was never focused on There is a gradient, so in that environment. people who are beginners can After college I moved to find a way to do certain easier New York and when the people things of the versions that I was with worked out, they we’re doing. But the program is weren’t interested in physical designed around working with training as a means to aesthet- actors who have to change in ic beauty. I began trying to cre- 21 days or less. ate a method of changing the My program is designed body by using fitness as a tool for almost any level, but the rather than using exercise and average actor is in really good hoping for the best. shape to start with and we have My dream was to be a to make them extraordinary … world-renowned fitness guy, because the camera does not and I knew I had to be in Los hide anything. We hold them Angeles for that to happen. So to very high standards here, I moved out and things really which have nothing to do with started happening fast. athleticism. As soon as I started training actors, the word got out, WHAT ARE SOME OF THE BEST and that was 15 years ago. FOODS TO EAT WHEN YOU’RE TRYING TO TRANSFORM YOUR WHAT ARE THE MAIN COMPONENTS BODY IN A 21-DAY PERIOD? OF YOUR WORKOUT PROGRAM, For my program there is a “GET HOLLYWOOD MUSCLE”? very strict diet regimen. It’s You need only three things meat, it’s fruit, it’s vegetables to change the body: you need and not a lot of starch carbospecific exercise, specific di- hydrates because through the ets, and specific sleep. The workout we’re looking to burn most important part of physi- out body fat.
The foods in the program are animal-based protein sources along with waterbased carbohydrates (fresh fruits and vegetables) and great hydration — water and green tea. There’s sort of a natural look that’s yielded through the program that focuses on good looks and good health as opposed to athleticism. AFTER THE 21 DAY PERIOD, HOW DO PEOPLE STAY IN SHAPE? The way that we transform people is that we take them from a certain point that we’ll call normal and, though sleep, diet and exercise bring them to extraordinary. Once people hit that level, they want to stay there. The good looks and good health that you get from the program are obtained, they’re a big motivator to remain at that level of fitness. Getting there is the hard part. CAN YOU DESCRIBE YOUR OWN FITNESS ROUTINE? Well the first thing I can tell you is that I like to drink a lot of water. A lot of men and women don’t realize the importance of hydration. Especially for women, a lot of people look for that glow, and that comes from high-level hydration. Also the notion that staying active four to six times a week as part of your lifestyle is really important. Exercise is not something you should do as a special unusual thing. It helps you keep young and helps you avoid the chasm of health issues that come as you get older. I have to maintain my level personally to inspire the rel-
evance of others around me. For me it’s very personally rewarding to help these people look and feel their best. If I can help people through physicality seek and find that inspiration, that’s really cool. YOUR WORKOUT PROGRAM IS AT-HOME AND INTERNET-BASED. WHAT ARE SOME OF THE BENEFITS OF AN EXERCISE PROGRAM THAT CAN BE FOLLOWED AT HOME? WHAT ARE SOME OF THE DOWNSIDES? The benefit of following a program at home is that there’s no expensive gym membership, you don’t have to wait for equipment and there’s no expensive personal trainers. Even if you go to the gym and hire a trainer, they won’t always take you to a specific place. This is a specific program that superstars use to look and feel their best. It’s a training video, so it gives the user the experience of working and training with me directly. I’m excited to share these messages with normal people so they themselves can look great. The highest levels of fitness should not be just for the elite, they should be for everyone. WHEN STARTING A NEW FITNESS REGIMEN, WHAT IS THE MOST IMPORTANT THING TO KEEP IN MIND? The most important thing to keep in mind is that if they emulate the form that we’re doing and eat the diet that we would want them eat and sleep – they too will get Hollywood results, and that’s about as good as it gets. © CTW Features
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Thursday, May 29, 2014
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DIGITAL KIDS FROM PAGE 19
counts in their favorite foods, varying by size, and lets them know how much physical activity they need to burn off those calories. The app, which went through 15 to 20 iterations of design before being brought to market, was developed at New Mexico State University with 4-H to support a national youth program. “You can use the app before you make the food choice, or you can make the choice and decide how to work it off,” says Barbara Chamberlin, a New Mexico State University extension instructional design and education media specialist in Las Cruces, N.M. A nutrition specialist identified the foods users can refer to, but there are limitations. These are items your teen is probably eating, not necessarily what health experts recommend, according to Chamberlin. For more information on the free app, visit the 4-H website at: http://bit.ly/1lyYIII © CTW Features
FRUGAL AND SKINNY FROM PAGE 15
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3. INVEST IN SOME AFFORDABLE EQUIPMENT In addition to a good pair of running or walking shoes, there are a few at-home tools can help you reap major rewards at minor expense. Simpson recommends an aerobic step (from $50, at sporting goods stores), a light dumbbell set (a single weight can cost as little as $2) and a stability ball (from $20). You can use the stability ball to perform complete workouts, including core work, leg strengthening and arm exercises, Simpson says. Or substitute the ball for your chair while sitting at the computer or watching TV. “It will force you to sit more upright and continuously work your core musculature in order to maintain balance.” Neville also likes jump ropes (from $8) and resistance tubes (from $10). “But there are a lot of things you can do with just your body weight,” she adds. Hoof it to a park and do step-ups, triceps dips and squats with the help of a bench, in addition to lunges, push-ups and sit-ups in the grass. Keep at it for a month and you can use all the money you saved to buy a new — and smaller — bikini. © CTW Features
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Thursday, May 29, 2014
Easy Clam Chowder 1 medium red potato, unpeeled, cut into bite-size pieces 1 cup diced carrots 1 tablespoon unsalted butter 1 large celery rib, finely chopped 1 small onion, finely chopped 2 tablespoons flour 2 cups reduced-fat milk 1 (10-ounce) can baby clams with broth 1⁄2 teaspoon salt 1⁄4 teaspoon pepper 1⁄4 teaspoon dried, crushed thyme 1 tablespoon minced Italian parsley, optional Place potato and carrots in a small pot. Add water to cover. Bring to a boil over high heat. Reduce heat to medium and cook until vegetables are tender, about 15 minutes. Drain and set aside.
B-12 BINGO FROM PAGE 4
alone will resolve the problem, says Levine. You’ll find plenty of foods to help you meet the recommendation for daily 2.4 micrograms of vitamin B12 health experts recommend for adults. Make low-fat beef, seafood, eggs and dairy products part of your menus, if you’re not a vegetarian or vegan. “Fish is a good source of vitamin B12 and it contains omega-3 fatty acids, so you get more bang for the buck,” Levine says. Cooked clams are a top source for the vitamin. Sockeye salmon and trout also are rich in vitamin B12. Beef is an excellent source of vitamin B12. Choose lean cuts, such as top sirloin steak
or eye round steak. Low-fat milk or yogurt and eggs supply good amounts of vitamin B12. You can meet your requirements by choosing fortified processed foods. Check the label of your favorite breakfast cereal for B12 content. “Look for cereal with 100 percent of B12,” Levine says. For vegans and vegetarians, fortified soy milk and meat analogues are options, too. In the following recipe for clam chowder, don’t discard the broth from canned clams. It also provides vitamin B12, according to research published in the Journal of Agricultural and Food Chemistry. © CTW Features
Heat butter in large heavy-bottom pot over medium-high heat. Add celery and onion. Cook, stirring frequently, until vegetables are tendercrisp, about 5 minutes. Add flour, constantly stirring. Gradually add milk, stirring until slightly thickened. Add clams with broth, salt, pepper, thyme, cooked potato and carrots. Stir. Reduce heat to low and simmer until chowder is hot and celery is tender, about 10 minutes. Sprinkle on parsley. Makes four 1-cup servings. Each serving contains: 200 calories; 6 grams total fat; 12 grams protein; 25.5 grams carbohydrates; 52 milligrams cholesterol; 620 milligrams sodium and 2.75 grams dietary fiber. Each serving also provides more than 100 percent of the daily recommendation for vitamin B12. © CTW Features
Thursday, May 29, 2014
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The Secrets of a Long Life:
Eating Well! BY ASHISH MALHOTRA, M.D.
Y
our diet, along with food and recipe choices, has a major impact on your overall health and wellness. Knowing how to select healthy foods, read labels, stock your kitchen and prepare healthy recipes is a good start. Some basic food choices to include in your healthy diets would be the following: 1: Olive oil Four decades ago, researchers concluded that the monounsaturated fats in olive oil were largely responsible for the low rates of heart disease and cancer. Now we know that olive oil also contains polyphenols, powerful antioxidants that may help prevent age-related diseases. 2: Yogurt In the 1970s, Soviet Georgia was rumored to have more centenarians per capita than any other country. Reports at the time claimed that the secret of their long lives was yogurt, a food ubiquitous in their diets. While the age-defying powers of yogurt never have been proved directly, yogurt is rich in calcium, which helps stave off osteoporosis and contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness. 3: Fish Thirty years ago, researchers began to study why the native Inuit of Alaska were remarkably free of heart disease. The reason, scientists now think, is the extraordinary amount of fish they consume. Fish is an abundant source of omega-3 fats, which help prevent cholesterol buildup in arteries and protect against abnormal heart rhythms. 4: Nuts Studies show that those who eat nuts gain, on average, an extra two and a half years. Nuts are rich sources of unsaturated fats, so they offer benefits similar to those associated with olive oil. They’re also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants.
Ashish Malhotra, M.D., is an exclusive physician with Choice Medical Group and Choice Physicians Network. Dr. Malhotra is proud of his fellowship training in Geriatrics and believes in the medical and emotional well-being of his patients. Medical School: American University of the Caribbean School of Medicine Residency: Family Medicine North Oakland Medical Center, Michigan Internship: Kaiser Permanente Los Angeles Certifications: University of California Irvine, Calif.
5: Wine Drinking alcohol in moderation protects against heart disease, diabetes and age-related memory loss. Any kind of alcoholic beverage seems to provide such benefits, but red wine has been the focus of much of the research. Red wine contains resveratrol, a compound that likely contributes to its benefits-and, according to animal studies, may activate genes that slow cellular aging. 6: Blueberries Compounds in blueberries (and other berries) mitigate inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function. For more information on this topic or any other health care topic, you may contact the Marketing Department at Choice Medical Group/Choice Physicians Network at 760-242-7777, Ext. 228.
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LIVE WELL 2014
Thursday, May 29, 2014
HABITS OF HIGHLY SUCCESSFUL DIETERS You’ve probably heard that most weight-loss diets fail. It’s the sort of “conventional wisdom” that can upend your good intentions. Less often discussed are the success stories. The National Weight Control Registry (NWCR) is an ongoing research study that tracks diet winners who have lost at least 30 pounds, kept the weight off for at least one year and are willing to share their strategies. In a new observational study registry participants were followed for 10 years to see how well they kept their weight off and to find strategies for weight-loss maintenance. Here are some of the behaviors participants who best kept weight off have in common.
1
LIMITING FOOD VARIETY Successful participants aren’t filling their kitchens with every new food item that comes along. Instead they eat “the same safe foods over and over,” says J. Graham Thomas, Ph.D., lead author of the study and researcher at The Miriam Hospital. With less variety, people are more aware of what and how much they’re eating.
2
BEING CONSISTENT “They typically don’t go off pattern and splurge on high-fat food on holidays or weekends,” Thomas says. However, this doesn’t mean avoiding fun foods. A weekly treat could fit into a participant’s consistent eating pattern.
3 4
SELF-MONITORING “Most [registry participants] are weighing themselves regularly. They’re also calorie counting,” Thomas says.
PATIENCE Although it may never become a pleasure, after about two years people report that maintaining healthful habits feels “less effortful. It’s a more natural part of their lifestyle,” he says. © CTW Features
Get Motivated Go on an extremely low-calorie diet and you’ll get fast results. The quick pay-off can be motivating, according to Elisabetta Politi, registered dietitian nutritionist, director of Duke Diet and Fitness Center, Durham, N.C. Unfortunately, that regimen is hard to keep up, experts say. The alternative of taking small steps is a better long-term approach, but you don’t get immediate gratification. It’s a dilemma, Politi says. Electronic devices that track calories or physical activity can give you positive reinforcement without the extreme measures. Although you won’t drop a pound by walking 1,000 steps,
“you will get a reward daily through the number on your [step] counter,” says Sonya Angelone, registered dietitian nutritionist in the San Francisco Bay Area and spokesperson for the Academy of Nutrition and Dietetics “If you’re getting immediate feedback, you’re more likely to take action,” Angelone says. You don’t need an expensive gadget for motivation, however. Write down what you eat and how much exercise you get in a journal. By reading your entries you can find positive reinforcement, according to Sarah L. Francis, nutrition specialist at Iowa State University. © CTW Features
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4 STEPS FROM PAGE 11
moderation.” For optimum weight loss, Dr. Buell recommends counting calories and making sure that the amount of calories consumed is 300 to 500 calories less than those burned in a workout. Different workouts will burn different amounts of calories. According to the Department of HHS, moderate physical activity, such as hiking, will burn 370 calories per hour on a 154-pound individual. More powerful forms of exercise, such as running or bicycling, can burn 590 calories in the same time frame.
4
Water, water everywhere
Hydration is crucial to good health, especially if intense physical exercise is part of your daily routine. Dr. Buell and Dr. Kreider explain that while water is sufficient for short workouts that last an hour or less, longer workouts of greater intensity will require greater supplements like sports drinks. “People who work outside a lot, you not only dehydrate but you lose a lot of sodium through sweat and electrolytes. The hotter and longer you are outside, the more important it is to have sports drinks,” Dr. Kreider says. “If you’re thirsty while you’re exercising, it’s too late; you’re already hydrated.” © CTW Features
The First Step:
Get started on a Safe Weight Loss Plan
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e want to help you adopt a healthier lifestyle so you can lose weight safely and learn the skills you need to keep it off in the long term. This article is not intended as medical advice and you should always follow the recommendations of your doctor regarding a weight loss program. You can apply a very simple principle to losing weight. Take in less calories every day than you burn. Sounds easy but for most of us the temptation to eat one more slice of pizza, or that scoop of ice cream is simply too much to ask. If you normally eat a lot more than the recommended 2,500 calories for a man and 2,000 calories for a woman you may find it hard to cut back to the following recommended calorie limit. • Men should eat and drink no more than 1,900 calories a day • Women should eat and drink no more than 1,400 calories a day If people are overweight, it’s usually because they eat and drink more calories than they need. Try to reduce your calorie intake gradually over a few weeks. You will need to lose weight at a safe rate like one to two pounds each week by sticking to a daily calorie allowance. For most men, this will mean consuming no more than 1,900 calories a day, and 1,400 for most women. If you go over your limit one day, don’t worry it means you’ll
have to reduce your calorie intake the following days. For example, if you’re a woman and you have 1,700 calories on Tuesday — that’s 300 more than your daily calorie allowance of 1,400. To stay on track, you’ll need to remove 300 from your remaining calorie allowance over the rest of the week. It is important to know that not all diets are suitable for anyone. Some may not be suitable for children and young people or pregnant women. If you suffer from any medical condition you should consult your doctor before starting. Again, you are urged to seek the advice of a health professional before starting any weight loss program. Recording your calories, exercise and weight loss on a chart will keep you honest. Print and post the chart somewhere you can see it, such as the fridge or a kitchen cupboard, and update it at the end of each day. In addition to a healthier diet, regular physical activity is a vital component of your weight loss journey. Not only will it help you lose more weight but it will also keep you motivated and improve your general health and wellbeing. As you work through your program, find ways to exercise that are fun — walking 20 minutes each day, join a yoga or Pilates class, go dancing, ride a bike — there are plenty of physical activities you can incorporate into your lifestyle. The most important thing is to start a weight loss or maintenance program that works for you, so set your goals and stick with it. Good luck! — Desert Valley Medical Group
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CROSSFIT 101 FROM PAGE 7
be able to do another workout that day.” Thackrey was drawn to CrossFit after he left the US National Taekwondo Team. One “normal gym routine” later, he was starting to think he would never work out again. Then, Thackrey says, he tried a workout from the online site and “got through about half of it before I was crushed. Crushed and extremely happy. I’ve never worked out a different way since.” Soldiers, police and firefighters have been attracted to CrossFit exercises, which help prepare anyone for the unexpected. “(CrossFit) enables you to actually do things when it counts, not just look like you can do something when it counts,” Thackrey says. “Add this with constant variance, and you’re creating someone who can pretty much handle anything you throw at them.” Increased muscle mass, decreased body fat, improved metabolic conditioning, improved bone density, greater strength, power, flexibility, and endurance are all benefits attributed to CrossFit, Budding says. “But perhaps more importantly, the skills and competencies developed in functional movement translate to almost all activities in life. Indeed, there is a marked improvement in the quality of life,” Budding says. “Learning how to move your body and external objects in the most efficient, effective and safe manner is just as important for the office worker as for the soldier.” © CTW Features
Thursday, May 29, 2014
A Common Sense Approach to Weight Loss
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ith all the information about weight loss and how to lose weight, why is that so many struggle to lose weight? One reason might be that we have forgotten how to lose weight. The following tips will help you get on the right track to a healthy weight.
cans overeat by 30 percent at most meals. By writing down every morsel of food that you eat, you will get a clear picture of what you are putting into your body. You can write your food in a journal, on a pad of paper, or on an app on your smartphone. The important part is writing it down.
Don’t buy into the hype Heed your mother’s advice As previously mentioned, Mothers everywhere have the weight loss industry is been saying for years “eat your constantly touting the latest vegetable.” And mother was weight loss fad. It might be a right! Non-starchy vegetables HOLLY pill, a diet strategy, an exercise such as broccoli, cucumber, HANDORF machine, or a host of other lettuce, celery, tomatoes, and get slim fast gimmicks. The mushrooms provide vital vitatruth of the matter is there mins and minerals essential no quick fix. Thinking that a for weight loss and appetite pill, diet, or supplement is all suppression. you need to be skinny is setting yourself up to fail. Some Get fit information from the weight You mustn’t forget about loss industry may have some using the calories you are eatmerit to it but make sure to do your research. ing. It is important to incorporate fitness into Also know that, although this pill or supple- your new healthy lifestyle. Combine strength ment may help, you still have to eat right, ex- training and cardio workouts into your daily ercise, and take care of yourself. routine. Over time, it will become a healthy habit that you can’t live without. Get back to basics Remember your old high school health Eliminate the word diet class? Nutrition hasn’t changed, our lifestyles from your vocabulary have. In our fast-paced, prepackaged, fast When we think of a diet, most people picfood world, we have gotten away from real ture the end point. We might say “once I lose unprocessed food. It is best to choose food in the weight, I can go off this diet.” Remember, its natural state. Fresh veggies and fruit, lean you are creating a healthy lifestyle. By saycuts of meat and chicken and fresh caught ing “I eat healthy, nutritious foods,” you are fish are top choices. Remember, the more making it a part of your everyday life, not just processed a food becomes, the less nutrition something to suffer through. it has in it. If you focus on choosing real, unGood luck on your road to a healthy, fit life. processed foods most days of the week, you The road is long but the rewards are great. will see the scale tip in your favor. Holly Handorf, RN, BSN Write it down Heritiage Victor Valley Ever wonder how much you are actually Medical Group eating? Research suggests that most Ameri- Health Education Nurse
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