Achieve Magazine Winter 2010

winter‘10

what’s inside health:

men’s, women’s & kids’ personal health heart health

wellness:

nutrition live healthy greenville corporate wellness fiscal fitness dental health massage & yoga back health mind + body booking some downtime

fitness:

personal training active adult cycling walking/running group fitness event calendar & more!

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It’s a more comfortable option to painful vein stripping surgery, minimizing pain, scarring, swelling and bruising.

Approximately 25 million people in the United States suffer from superficial venous reflux disease, a condition that causes leg pain, swelling and varicose veins. Traditionally, venous reflux patients had to undergo painful vein stripping surgery. But now, the minimally-invasive VNUS® Closure® procedure is available.

For more information or to schedule your appointment, call 252-744-2393.

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a•chieve (e chev) vb | -

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1. to finish: complete: win: succeed 2. to accomplish: obtain with effort 3. to perform by one’s own efforts

kathryn lee publisher / creative director john lee vp / director of sales & marketing

Achieve is a quarterly health, wellness and fitness magazine published by Impressions Group, LLC. The covers, contents and ads in Achieve magazine are copyright protected and may NOT be reproduced without prior consent of the publisher.

Our staff has made every effort to insure the accuracy of the publication, however we assume no liability or responsibility for content, errors or omissions in any articles.

Achieve welcomes the submission of information, articles and photos. We will make every effort to include the submitted items, however we cannot guarantee their inclusion or their return.

table of

contents

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To advertise in Achieve Magazine call— 252.355.8345

8 ways women sabotage their own health

3 4

6

For more information, contact:

winter ‘10

Impressions Group, LLC

children and H1N1

personal health: winter hair care

heart health:

triglyceride levels provide heart disease risk insight

nutrition:

creating a healthful home food environment your new year’s resolution— weight loss

7

© 2010

kids’ health:

wellness

Deadline for the next issu e — March 1, 2010

Post Office Box 2627 Greenville, NC 27836 252.355.8345 252.355.4224 FAX www.ImpressionsGroupLLC.com kathryn@ImpressionsGroupLLC.com

why are men afraid to go see the doctor?

women’s health:

5 Race Directors, Event Planners Include your event in Achieve’s event calendar!

Send dates, times and contact information to: kathryn@ImpressionsGroupLLC.com

men’s health:

vegetarian life:

how much protein and calories do we need?

8

live healthy greenville:

9

corporate wellness:

moving business toward wellness culture got data? you need it to design effective employee wellness programs

10 fiscal fitness:

the federal reserve and the economy

11 dental health:

the importance of flossing to your overall health

12 massage:

take massage into your own hands

yoga:

should i start doing yoga?

13 back health:

traditional scoliosis treatment methods and pitfalls

mind + body:

54 minutes to social wellness

14 booking some downtime: the dudek diet plan

15 sleep wellness:

natural herbs and vitamins for sleep difficulty

sports med:

overuse syndrome

fitness 16 the basics:

general exercise guidelines

personal training:

the right trainer for you

17 active adult:

pilates— a gentler way for older adults to stay fit

18 walking/running:

walking/running in cold weather

cycling:

using an indoor trainer

19 group fitness: zumba!

20 event calendar (january - march 2010)

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health mens’ health: why men are afraid to go see the doctor According to a recent survey by Men’s Health magazine and CNN, one-third of American men have not had a checkup in the past year. Nine million men haven’t seen a doctor in five years.

Every year, men make 150 million fewer trips to doctors than women (the disparity occurs in every age group, not just the years some women have prenatal checkups.)

An American Medical Association study in 1990 found that men don’t go to the doctor because of fear, denial, embarrassment, and threatened masculinity.

Billie Pugh, a Texas, heart specialist, explains: From Little League on, you hear boys told to “shake it off.” To admit to having pain or some other problem is seen as a confession of weakness. It threatens our male pride and our provider roles, the things we’ve grown up with and that we’ve been taught.

The male denial factor is unrelated to occupation, age level, race or socioeconomic status. No matter how smart a man is, no matter what kind of professional status he’s achieved, he can still ignore things he shouldn’t ignore and pay the unnecessary consequences.

Those consequences can be serious. before age 65, men suffer 2.5 times more heart attacks than women. By age 65, one in three men suffers from high blood

womens’ health: 8 ways women sabotage their own health You consider yourself a smart woman... see the gynecologist yearly... perform breast self-exams monthly... watch what you eat and exercise when possible.

You’re healthy enough, but are you doing everything you could to be your healthiest? Are you taking time to do the things that can reduce your risk of cancer, heart disease, and other health conditions? If you’re like most women, there are probably a few health habits that could use a little improvement.

1. Did you know that wearing nylon panties, tight-fitting jeans, pantyhose without a cotton panel, or other garments that restrict airflow and hold in heat and moisture are contributing factors in yeast infections? Wear cotton panties and avoid the garments mentioned above to lower risk of vaginitis infections.

2. Many women are under the impression that if they see the gynecologist for a Pap smear every few years and perform a monthly breast self-exam they have nothing else to worry about. All women need a comprehensive routine physical every 1 to 2 years to screen for other health conditions that may arise including diabetes and heart disease (the leading cause of death among women). A clean bill of health only begins at your gynecologist’s office.

3. Having unprotected sex, even once, can lead to sexually transmitted diseases (STDs) including HIV/AIDS, and other vaginal infections. Condoms should be used during every act of sexual intercourse, unless you’re in a mutually monogamous long-term relationship, regardless of any other birth control method you may use. Birth control pills and other contraception don’t protect against these diseases which can cause future reproductive issues, as well as

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pressure, a primary risk for heart attacks. Yet men are less likely than women to have their blood pressure checked.

One in nine men will be diagnosed with prostate cancer, yet few will have the easy and painless digital rectal exam and prostate specific antigen blood test to detect it (women, facing similar odds of breast cancer, are much more likely to examine their breasts regularly and have a mammogram).

Men are at greater risk of stress-related illnesses than women, yet only 20% of the people in the typical stress-management program are men.

Men are 30% more likely than women to have a stroke.

One out of three male strokes occur before age 65.

Every year, over 50,000 men die of emphysema, one of the most preventable diseases. It has been estimated that more than 3 million men are walking around with early type II diabetes, a disease with major complications, and don’t know it. Clearly, the price of denial is high.

Article by Ken Goldberg, MD, a board-certified urologist, who founded the first center in the U.S. specializing in male health, the Male Health Center in 1989. He contributes to advisory panels for National Men's Health Week, Men's Health Network and Men's Health Magazine. Goldberg is also a frequent speaker on national television and at professional meetings across the country.

death in some cases — a condom is your best protection outside of abstinence.

4. Are you getting an adequate amount of calcium in your daily diet? Chances are that you’re not. Calcium is not important only for kids, it’s a crucial nutrient in a woman’s life. Calcium has been shown to significantly reduce symptoms of PMS and is necessary to protect against osteoporosis later in life.

5. Did you know that smoking is the most preventable cause of death in this country? More than 140,000 women die from smoking-related causes each year. Smoking increases risk of heart disease and cancer; however for women smoking can play a major role in infertility, miscarriage, and reproductive issues.

6. Do you exercise regularly? According to the Centers for Disease Control, 30 minutes of exercise daily can significantly reduce risk of disease. The benefits of regular exercise include a significant increase in life expectancy and improved overall health. Regular physical activity reduces the risk of cancer, heart disease, and osteoporosis, as well as reducing or improving the symptoms of menopause, PMS, diabetes, and numerous other conditions.

7. Overeating, eating unhealthy meals is something many are guilty of. It can lead to weight gain, high blood pressure, gallstones, diabetes, and heart disease.

The increase in the number of cases of gallstones, in women under 40, may well be attributed to the high fat content of fast food meals eaten by busy women.

8. Finally, don’t forget to take time to give yourself a break. Find time to relax, read a book, take a warm bath, or do something just for yourself. You'll be surprised at how much better you feel when you remember to take care of your own needs and relieve the stress of everyday life in our fast paced world.

Article by Tracee Cornforth for About.com

achieve magazine

health kids’ health: children and H1N1 Article reviewed by Mary L. Gavin, MD for kidshealth.org.

With all the headlines about the global H1N1 influenza (swine flu) pandemic, you might be worried about keeping your family safe. But the truth is, there’s no reason to panic. It’s important to take precautions. Read on to see what you can do to protect your family and care for kids with flu-like symptoms.

How Can My Family Avoid Catching the H1N1 Flu? Your family can avoid catching the flu by getting vaccinated against the H1N1 flu when it becomes available and following these precautionary guidelines: • Cover noses and mouths with a tissue when sneezing or coughing and put the used tissues in the trash.

• Cough or sneeze into an upper sleeve (not hands) if a tissue isn’t available.

• Clean hands after coughing or sneezing — wash with soap and water or use alcohol-based hand sanitizer.

• Avoid touching the eyes, nose, and mouth.

Do My Kids Need to Get Vaccinated? Yes. Since kids are at higher risk of catching the H1N1 flu and having complications from it, they should receive the H1N1 flu vaccine. Children ages 9 and younger will need two doses of the vaccine (either a nasal mist or shot) given 1 month apart. Older kids and teens need only one dose.

The Centers for Disease Control and Prevention (CDC) recommends the H1N1 vaccine for the following groups: • pregnant women • people who live with (or care for) children younger than 6 months old • kids and young adults between the ages of 6 months and 24 years old • those 25 - 64 with chronic health issues or compromised immune systems • health care and emergency services personnel The H1N1 vaccine does not protect against seasonal flu, so it’s important that kids also get the seasonal flu vaccine.

where they’re likely to come in close contact with others. Take precautions, like washing hands or using hand sanitizer, and don’t touch eyes, nose, or mouth.

Schools will follow H1N1 flu outbreak preparedness plans, which may include keeping kids with siblings who have the H1N1 flu or those with chronic conditions separated from others or home from school for a few days.

If your child is at risk of developing complications from the flu and has been in close contact with someone who has the flu, call your doctor. In some cases, the doctor may prescribe antiviral medicines as a precaution against the H1N1 flu.

What Are Symptoms of H1N1 Flu? H1N1 flu symptoms are similar to seasonal flu. They include fever (100ºF or above) plus one or more of the following: cough, sore throat, body aches, headache, chills, fatigue, diarrhea, or vomiting.

The flu also can cause pneumonia, which can make it hard to breathe. H1N1 flu can last from 7 to 14 days.

Kids who develop any of these symptoms need immediate medical attention: fast breathing or trouble breathing, blue skin color, not drinking enough fluids, very sleepy or lethargic, in babies, being so irritable they don’t want to be held, fever with a rash and flu-like symptoms that improve, then return with fever and a worse cough.

What if My Child Has Flu-like Symptoms? If your child begins to have flu-like symptoms, do NOT send your child to school or childcare. This will help limit spread of the virus. Keep your child home, and call the doctor to see whether an office visit is recommended. Only let your child leave the house for medical care. If you have questions or concerns, check with your doctor.

Is the Vaccine Safe? The H1N1 vaccine is still being tested in clinical trials, so at this point, we don’t have conclusive evidence about any potential risks.

Scientists expect it’ll be similar to the seasonal flu vaccine, recommended for kids and pregnant women and considered safe.

While very few people get side effects from the seasonal flu vaccine, those who do may have soreness or swelling at the site of the injection or mild side effects, such as headache or low-grade fever. Some who get the nasal spray vaccine also may develop mild flu-like symptoms, including runny nose, headache, vomiting, muscle aches, and fever. Although side effects might last for a day, the H1N1 flu can potentially sicken someone for up to 3 weeks and cause lifethreatening complications in young children or people with chronic diseases.

Doctors believe the benefits of getting the vaccine outweigh any potential risks.

When and Where Is the Vaccine Available? The H1N1 vaccine is available now.

It’ll be given in places where the seasonal flu vaccine is available, i.e. hospitals, clinics, community centers, pharmacies, doctor’s offices, and schools. Pregnant women, kids 5 or younger, and kids with chronic medical conditions should receive the vaccine as soon as possible.

What if There’s an Outbreak Before We’re Vaccinated? If an outbreak occurs, you can help protect your family by being cautious about avoiding germs. Keep kids away from public places, i.e. sporting events, theaters, churches, and places

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health personal health: winter hair care Article by Douglas Blackwood of Tantra Studio / tantrastudio.com / 252-757-3684

During the winter season, hair care requires a little extra attention to the elements of the weather that can harm your hair. Harsh cold and frosty winds can strip the cuticle (the outermost layer of the hair strand), making it rough and susceptible to dryness, static and dandruff. When properly hydrated, the cuticle lies flat, sealing in moisture and giving hair shine. If you don’t retain or replenish the moisture in your hair, damage will soon follow.

The best way to combat damage is by protecting the hair. During the winter, try to keep hair covered when outdoors. Scarves or hats help to protect hair from direct contact with the harsh elements. Buy cotton hats — they generate less static electricity than wool or acrylic. If you have long hair, use a clip to pull hair toward the top and front of your head before putting on your hat. That way, when you take off the hat and remove the clip, you’ll have more volume.

And, rest assured, with a few great winter hair care tips, you ‘ll keep that mane healthy all year long.

Treating your hair from the outside is great, but it is also important to take steps to strengthen and soften it from the inside. Vitamins like A, C, E, and various B vitamins can all help improve hair quality. The best plan is to eat a diet rich in fruits, vegetables, and “good” fats, but you can boost your hair (and your health) by adding a daily multivitamin. Also, drink water!

We sometimes forget that our outside health comes from the inside body health and drinking lots of water is part of maintaining good healthy functions. Yes, drinking water helps to give you healthy hair.

Be gentle with wet locks. After shampooing and conditioning, comb tresses gently with a wide tooth comb and blot with a soft towel (vigorous rubbing can cause further breakage). This evens out the natural oils and spreads the conditioner evenly through hair. Harsh brushing can lead to hair breakage, and dehydrated hair is more likely to break. Feed your hair healthy oils, from avocado and jojoba, to naturally increase the moisture levels and moisture retention of hair and protect it from winter weather conditions.

Winter can ruin your personal appearance when it comes to choosing an incredible and stylish hairdo and dry flaking scales of skin start “snowing” of your head as a result of dandruff, causing persistent scaling or itching of the scalp. Apply dandruff shampoo to your hair when you are not suffering from dandruff is also a good preventative measure.

Many people that I have seen over shampoo and under condition. This damages the hair. Over shampooing and under conditioning actually makes your hair dry and frizzy. I recommend less frequent shampooing in the colder months. This helps prevent the natural scalp oils from being stripped. Also make sure to wash your hair with lukewarm water, not hot. Hot water dries out hair. Ending your shower with a cold-water rinse and/or your blow-dry session with a blast of cool air can help smooth and seal the cuticle.

Hair pampering is a must during the cold season. Visit your stylist for deep conditioning treatments, but it is also important to regularly apply a “leave-in” conditioner at your home. Depending on how dry or oily your hair is, you may want to do this once or even twice a week. There are many great conditioners on the market; some only need be left in the hair for a few minutes to work wonders.

Hair should be trimmed often as the hair dryness usually starts from the split ends. If your hair gets trimmed every two months most of the year, in the winter it should be trimmed once every six weeks.

Follow these simple tips and you will be happy with the beautiful, healthy hair you have.

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achieve magazine

health heart health: triglyceride levels provide heart disease risk insight Article by Arthur Agatston, MD

Triglycerides are the form in which fat is stored in your body’s fat cells. Your triglyceride level is almost always strongly influenced by lifestyle. A low-fat, high-refined carbohydrate actually elevates your triglycerides. Two decades ago, when I first began putting my patients on this type of diet, which was recommended back then, I was often dismayed to see their triglycerides go up. This, of course, was the opposite of what I was hoping to achieve. We now know that it was not the carbohydrates per se that raised the triglycerides, but the bad carbohydrates — sugars and starches devoid of fiber and other nutrients — that did it.

The same thing happened when I experimented with an extremely low fat diet that was also popular at the time. When I put one patient with a moderately high triglyceride level of 220 mg/dL on it to lose weight, he did not lose weight, and his triglycerides soared to over 500. His was just one of many cases like this that made me begin to question the conventional dietary wisdom of the time.

Today, I recommend a diet that contains lean protein and moderate amounts of good fats (those found in oily fish, olive oil, and nuts) and good carbs (those found in vegetables, fruits, and whole grains). If patients follow this plan, reductions in triglycerides can be dramatic.

If you have high triglycerides (over 150 mg/dL is borderline high) and low HDL (less than 40 mg/dL if you’re a man and less than 50 mg/dL if you’re a

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woman), your risk of heart disease is compounded. To find out if you have this added risk, divide your triglyceride count by your HDL count. Ideally, the resulting number will be 2 or lower. For example, if your triglyceride level is 200 and your HDL is 40, divide 200 by 40 and you get 5. This is much higher than the desirable ratio, and it tells you that you have a heightened risk of a heart attack that will need to be addressed.

Your triglyceride level can also give you insight into your LDL particle size. In general, the higher your triglycerides and the lower your HDL, the smaller and denser your LDL and the greater your risk of heart disease. If your triglycerides are higher than 200 and your HDL is lower than 45, it’s likely you have too much small, dense LDL. There are a number of ways to lower your triglycerides. In addition to eating the healthy diet that I describe in Step 1, losing weight and getting more exercise can help. Medications such as niacin and fibrates are also effective at lowering triglycerides, increasing HDL, and enlarging LDL particle size.

THE NCEP GUIDELINES FOR TRIGLYCERIDES 149 mg/dL or under is normal 150–199 mg/dL is borderline high 200–499 mg/dL is high 500 mg/dL is very high

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wellness nutrition: creating a healthful home food environment Article By: Kathryn M. Kolasa, PhD, RD, LDN, Professor, ECU Family Medicine and Pediatrics, UHS Nutrition Initiative Consultant 252.744.5462 / kolasaka@mail.ecu.edu / http://personal.ecu.edu/kolasaka/

The term “healthy home” is usually interpreted as a home that is dry (no mold or mildew), clean and free of dirt and dust, well ventilated, combustion product-safe, pest free, toxic chemical free. Add to the list that you keep your food safe to eat. Don’t store food under the sink or near chemicals and refrigerate foods as soon as you can, but within 2 hours of preparation.

You might think I am going to advocate that your fill your home only with organic, GM-free, or hormone –free foods and drinks. While you can choose to do so, the scientific evidence available to date doesn’t require recommending that you only eat those foods to be healthy. There are, however, some steps that can be taken to support your goal for every family member to achieve and maintain healthy weights.

Take a look around your home environment and see if it supports your healthy weight goal. It’s a no-brainer that if you don’t want to be tempted by high fat, high sugar, high calorie foods don’t fill your shelves with them. Keep better foods within your reach and don’t just rely on will power. Fill the cupboards with fruits (fresh, frozen, canned or dried); whole grain, low fat snacks; low fat dairy. Avoid sugar laden sodas, teas, sports drinks and juices. If you have already “junk-food proofed” your home, have you right-sized your food preparation

nutrition: your new year’s resolution— weight loss Article By Dr. Ron W. Dudek, Phd / Brody School of Medicine / Dept. of Anatomy and Cell Biology / dudekr@ecu.edu Author of The Dudek Diet Plan

For many of us, the New Year rings in the same old resolution to lose weight. So, let’s consider why most people fail at losing weight.

Consider the possibility that you have been wrongly indoctrinated into thinking that you gain weight because you either eat too much or exercise too little. So, logically it follows that if you eat less or exercise more, then you should lose weight. However, this approach fails almost every time.

Why? If you eat less, your body slows down its metabolism, slows down its physical activity, and you get hungry. If you exercise more, you just get hungry. For most people, the hunger instinct is so strong that they eventually break their self-designed diet plan and either over-eat or binge eat.

It is not the number of calories you eat that is important in weight loss; it is the number of carbohydrates you eat. The average American consumes 175 pounds of sugar/year, high-fructose corn syrup, huge amounts of refined flour, and 6-11 servings of bread, cereal, rice, or pasta/day. This results in carbohydrate consumption that is off-the-charts too high. And now, there is large body of scientific research that implicates refined sugars, flour, and grains as the cause of obesity.

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and eating utensils? If your dinner plates are larger than 10 inches, it’s time to downsize. Studies show that we fill our plates and glasses, whatever size they are. When you fill that smaller plate, cover 2/3rds of it with fruits, vegetables and grains. If you haven’t perfected the art of estimating portion sizes, make sure you have measuring utensils such as cups (glass and metal), spoons, ruler and a scale in your kitchen. Use them until you and each family member can accurately estimate portion sizes. Post a copy of the Food Intake Pattern from mypyramid.gov on your refrigerator. This chart shows the amount of food needed every day from each food group. Create a house rule that you can only eat when sitting at the table, and without the TV on.

Monitor your weight and your children’s weight. Have a working scale and find a wall or door to use as your measuring space. Download the BMI growth charts for your children from www.eatsmartmovemorenc.com. On the first Sunday of January, April, July and October, weigh, measure and plot each of the children on the chart. If they cross the curved line, talk with your doctor.

Keep exercise and sports equipment around your home. That doesn’t have to mean a treadmill, but it should include balls, and light weights, jump ropes, hula hoops, dyna or thera-bands. And keep them handy so they are ready to use.

If you have a dog, keep the leash handy and walk often. If you have purposefully lost weight, virtually every study has shown you need to continue to be physically active to remain at your healthier weight, burning as much as 3,000 calories per week in planned physical activity.

Doctors recommend you watch less than 2 hours of TV a day. Keep the TVs out of the kids’ bedrooms and view TV in a designated area of the home.

Make informed choices about the foods and drinks your bring into your home and you will help all family members achieve and maintain a healthy weight.

The reason to implicate carbohydrates as the cause of obesity is as follows: 1) when you consistently eat a high carbohydrate diet, your insulin levels remain elevated. Since insulin is a fat-storing hormone, high insulin levels cause fat storage, so you gain weight. 2) when you consistently eat a low carbohydrate diet, your insulin level remain low. Since insulin is a fat-storing hormone, low insulin levels do not cause fat storage, so you burn fat and lose weight.

In addition, you have also been wrongly indoctrinated into believing that hydrogenated or partially hydrogenated vegetable oils (i.e., trans-fats) are healthy for you and that unsaturated/mono-unsaturated fats (i.e., animal fats) are unhealthy. However, just the opposite is true. Vegetable oils (e.g., corn oil, safflower oil, sunflower oil, canola oil, sesame oil, margarine, and vegetable shortening) are the oils that we now know are linked to heart disease. Animal fats (e.g., fat in red meat, bacon, lard, olive oil, eggs, butter, and coconut oil) are the oils that we now know are heart-healthy.

So, what is one to do in order to navigate through this maize of mis-information? Become a contrarian when it comes to what you eat. As soon as you begin to eat the proper ratio of carbohydrates, heart-healthy fats, and protein, you send your body a metabolic message to BURN FAT!! You essentially become a fat-burning machine and all your weight loss will be due to a fat loss not muscle loss.

achieve magazine

wehealth llness vegetarian life: how much protein and calories do we need?

Article By Author Dr. Linda Posch MS SLP ND, is a natural health care consultant, with degrees in organic chemistry, psychology and a Masters in Communication Sciences and Disorders.

According to Western nutrition theories, we should consume 1/3 of our body weight or .36 grams of protein per lb of body weight. That doesn’t hold up on close examination. Theoretically, a 6’2” 250 lb man would need 80 grams of protein a day – unless he’s overweight and sedentary. An active rapidly growing seven year old could need more protein than a full size sedentary adult. And contrary to what we’ve been told, athletes don’t need a lot more protein than regular people. They do need more complex carbohydrates for energy to support all that physical activity.

Sometimes, it’s hard to say exactly how much protein and calories you need, because everyone has different nutritional needs at different times.

• For someone younger and more active, 2000 calories and 47 grams of protein might not be enough.

• A person who gains weight just looking at food might need far fewer calories.

• Someone recovering from illness, or chronically underweight, could need more of everything – fats, carbs, protein vitamins, minerals – and maybe calories.

• A child might eat mostly hummus one day, a ton of pasta the next, and then go on a broccoli or carrot binge, depending on the needs of their growing bodies.

• A pregnant woman has very different nutritional needs from a post menopausal woman, while a nursing mother can lose weight on a high protein high calorie diet.

Plus, our bodies tend to adapt to the food that’s available. In non-Western countries, like the third world, for most people the idea of consuming all those calories and that much protein is a joke. Two thirds that much food and half the variety is a luxury. Add the fact that 25% of Americans are obese, and you begin to sense that maybe we eat too much!

And here’s the Veggie Catch-22: According to popular nutritional theory, ideally we should get 10 – 15% of calories from protein, 15 - 30% from fat, and 55 – 70% from carbohydrates. For most vegetarian menus fat is on the high side, carbs and protein on the low side. If you reduce the fat in these meals, you reduce the calories, but also the good fats which your body needs. And if you increase or decrease the protein or carbs, you might get more or less of everything than you need.

The fact is that in a plant based diet, it’s impossible to compartmentalize fat, carbs and protein. Grains, legumes, and even veggies and fruit are a mixture of all three, plus vitamins, minerals, essential fatty acids, and fiber.

Many factors determine how many calories and how much protein you really need: age, size, growth, activity level, digestion, metabolism, body type, genetics, culture, geography. The quality of your diet also matters. Organic vs non-organic; fresh vs canned or frozen; home-made vs processed; just picked locally vs shipped from CA 2 weeks ago.

So, keep your eye on the big picture when it comes to nutrition. Don’t get hung up on calories and grams of protein. Let your body and you good sense be your guides.

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wellness live healthy greenville: moving business toward wellness culture We all want our employees to be healthy. After all, they’re our friends and colleagues as well as our co-workers. For company leaders like you and me, worker health is also an important business issue, since satisfied, healthy employees are more likely to help your business grow.

In an effort to create a healthier Greenville and Pitt County, The Greenville Pitt County Chamber of Commerce in partnership with Live Health America and Physicians East presents the 2010 Live Health Greenville (LHG), a 100Day Challenge. The challenge will connect the Greenville-Pitt County community with a fun and easy way to engage employees in healthy behaviors.

“Part of our mission is to enhance the quality of life in our community,” said Chamber President Susanne Sartelle. “After seeing our community lose more than 2,500 pounds, I think the participants became conscious of the importance of maintaining a healthy lifestyle.”

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LHG is a 100-day ( January 14-April 23, 2010), team-based weight loss and physical activity program that helps participants make positive changes that lead to a healthier lifestyle through increased physical activity and improved nutrition. Co-workers form teams that track weight-loss and/or minutes of activity during the challenge, by reporting their progress on a weekly basis at www.livehealthygreenville.org. Teams consist of 2-10 people with a team captain and a team name. The entry fee is $20 per participant.

As a part of Live Healthy Greenville, each team member will receive weekly fitness and nutrition e-mails, access to fitness and nutrition information through www.livehealthygreenville.org, a magazine subscription of your choice and a training t-shirt. In addition, local health clubs have agreed to offer discounts to LHG participants. Visit www.livehealthygreenville.org for details.

This past year, more than 650 local employees formed 118 teams which resulted in Greenville and Pitt County losing more than 2,500 pounds and logging more than 19,000 activity hours. Registration for the 2010 program opened on December 15th. For more information or to register online, please visit www.livehealthygreenville.org. For questions, call Scott Senatore at 752-4101.

achieve magazine

wehealth llness corporate wellness: got data? you need it to design effective employee wellness programs Article By Robin Rager, PhD, Optimum Health Management / 252.353.6155 / optimumhm.net

Recently, I was asked to consult with a manufacturing company to help them identify strategies for getting their employees to wear protective gear. Although many of the workers were in compliance, some were not, and the company was seeing an increase in eye injuries and respiratory ailments. “We have tried just about everything we can think of to encourage them to wear the equipment, but some of them still resist,” their health and safety director told me in frustration.

I think the director expected me to just think about it for a moment and then suggest a quick fix. Instead, I responded with a question: “Have you asked them WHY they don’t wear the equipment?” He looked at me a bit sheepishly. “Well, no, I don’t think we really have.” The solution, you see, was to be found from the employees themselves. We simply needed to get that information.

So I conducted a brief survey and interviewed workers in the at-risk positions, and found that in many cases the reason they weren’t wearing the protective gear was because it didn’t fit well. Based on these findings, we tested different types and brands of equipment on a sample of employees until we found the designs that were both comfortable and provided sufficient protection. Once

winter ‘10

new equipment was provided, the compliance problem virtually disappeared.

At another company, this time health products supply company, I was asked to help them determine how they could control their rising health care costs and boost employee productivity. They were thinking about building an on-site fitness center requiring a sizeable financial investment, and wanted to make sure they were making the right decisions about program design. The problem was, they hadn’t looked at any relevant data to make those decisions.

I could tell them what other companies had done (the CEO was rather enamored with a fitness facility he’d seen at another corporation) – but would that be the most appropriate design for THIS company? After collecting and analyzing data on employee health risks, health care claims, and interests, the program design that promised the best return on investment was a web-based health promotion system, along with targeted programs for workers at risk for hypertension and diabetes, and employee discounts at local community fitness centers instead a high-cost onsite facility.

Key data needed for designing customized, effective employee wellness programs include employee health risks, medical and worker’s comp claims, absenteeism and presenteeism, workplace culture characteristics, employee interests for health/fitness programming, current staff and facility resources, and financial resources for funding the program. The more of these data elements you have available to you, the more the program design can be based on valid, reliable information. Some of these data can also be collected again in the future, to evaluate the impact and success of your program. If you don’t want to do the data collection and analysis yourself, you can hire a worksite health and productivity management professional to help you.

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wellness fiscal fitness: the federal reserve and the economy Article written by Wells Fargo Advisors and provided courtesy of James B. Tharin, CFA, First Vice President - Investment Officer with Tharin Investment Consulting Group of Wells Fargo Advisors in Rocky Mount, NC at 252-984-5856 or at www.TharinICG.com

You may have been hearing a lot lately about the Federal Reserve, better known the “Fed”, and its chairman, Ben Bernanke. You may also already know that the Fed has an influence on interest rates, which in turn influences the economy. But there is more to the Fed than meets the eye, and the reasons behind the interest rate changes may interest you as an investor.

The Fed was established in 1913 and consists of a seven-member board of governors, including the chairman. All are appointed by the president and approved by the senate. The nation is divided into 12 Federal Reserve districts represented by 12 Federal Reserve banks. Since its establishment, the Fed has become responsible for directing the nation’s monetary policy. The Fed also regulates the nation’s banks and other depository institutions and supervises directly many commercial banks. The Fed also tries to support other financial markets by maintaining stable conditions for financial transactions.

Although the Fed has many responsibilities, most investors only think of the Fed as having control over the interest rates that affect the U.S. financial markets.

There are many different interest rates, but the Fed has direct control over only one of those interest rates, the “discount rate.” The discount rate is the interest rate the Fed charges its member banks on money borrowed for certain short-term loans.

The Fed also has influence over the federal funds rate. The fed funds rate is the rate for one bank to borrow from another. Banks keep money deposited with the Fed to meet the Fed’s reserve requirement. During a normal business day, a bank may end up with more or less in its reserve account than the required amount. If it has too little, it may borrow from other banks. If reserves are above the minimum, the bank can loan the excess to a bank that is below minimum. The market for federal funds determines the federal funds rate.

By controlling the discount rate, the Fed can influence the nation’s economic cycles, to some extent. Let’s look at some scenarios: If the nation’s economy expands rapidly, historically the threat of inflation becomes a worry for consumers. Inflation — the general increase in the price of services and goods — lowers consumers’ purchasing power. The Fed fights inflation by increasing these key interest rates.

By raising the fed funds rate, the Fed decreases the amount of money available to the national banking system. Banks tend to base the rates charged for business and consumer loans on their own cost of funds. So an increase in the discount rate and fed funds rates will usually lead to banks increasing their lending rates. This makes borrowed money more expensive for businesses and consumers. By making borrowed money more expensive, the Fed hopes to slow inflation by slowing down the rate at which money is spent.

When the economy is dragging and needs an extra monetary boost, the Fed “loosens” the nation’s money supply by decreasing the discount and fed funds rates.

By lowering these rates, the Fed makes more money available to the nation’s banks.

This leads to borrowed money becoming cheaper for consumers and businesses.The extra money helps stimulate consumer spending and promote economic growth.

You may want to pay close attention to the actions of the Federal Reserve, especially if you have interest-sensitive investments. Your Financial Advisor can assist you in understanding how interest rate changes can affect your portfolio’s performance.

Investments in securities and insurance products are: NOT FDIC-INSURED/NOT BANK-GUARANTEED/MAY LOSE VALUE. Wells Fargo Advisors, LLC, Member SIPC, is a registered brokerdealer and a separate non-bank affiliate of Wells Fargo & Company.

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achieve magazine

wehealth llness dental health: the importance of flossing to your overall health Article from www.saveyoursmile.com

The purpose of both brushing and flossing is to reduce the number of bacteria which inhabit our mouths. Normally, millions of these microscopic monsters call your mouth home, feeding on food particles left on our teeth.

Ungrateful guests, these bacteria produce acid as a result of their feasting and it is this acid which eats into tooth enamel creating cavities. If this wasn’t bad enough, the bacteria also pour out volatile sulfur compounds creating embarrassing bad breath.

Over time, levels of more dangerous types of bacteria build up within tartar. Mean and vengeful, these bacteria make toxins which irritate and inflame the gums. The condition is known as gingivitis. If gingivitis is left untreated it can cause periodontal disease, a condition where bacteria and their toxins invade not only the gums but also the bones and the structures that are supporting the teeth. It can lead to bone loss, loose teeth, and to teeth which fall out.

Normally bacteria are found within a mesh of mucus and debris known as plaque. Regular brushing removes the plaque and the bacteria plaque contains.

Unfortunately, many people only brush, forgetting that flossing is a key component to any good oral hygiene program.

We recommend coated dental floss because it slides easily between teeth.

However, any floss that you can get between your teeth and which does not fray or break easily is good. If you don’t like dental floss, consider an interdental cleaner (electric flosser) which makes flossing easy and convenient.

Flossing removes the bacteria that escape the toothbrush by hiding in the tiny spaces in between teeth. Brushing without flossing is like washing only 65% of your body. The other 35% remains dirty! The American Dental Association recommends that you floss at least once a day.

If you haven’t flossed in a while, you may see a little red tinge of blood on the floss after you use it. This indicates that your gums are slightly inflamed and vastly in need of flossing to remove bacteria. With a regular regimen of flossing this red tinge should go away.

What happens if you don’t floss? — If you don’t floss and allow plaque to remain in between teeth it eventually hardens into a substance known as tartar. Unlike plaque, easily removed by brushing, tartar can only be removed by your dentist.

By brushing and flossing, we help to eliminate the bacteria which can lead to bad breath, gingivitis, and periodontal disease thus creating smiles which last a lifetime.

winter ‘10

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wellness massage: take massage into your own hands

a trigger spot for tension headaches, and pressing upward here with the ring fingers can bring relief. Explore to find where your trigger areas live. Never press directly into bones or blood vessels.

Article by Rosalie Jacobi Hutchens, BFA, LMBT, NC License #5792, Touch Matters Therapeutic Massage & Bodywork, 710-D Cromwell Drive, Greenville, NC, (252) 717-0012, specializing in Therapeutic Massage and Structural Integration.

Use a tool. Professional massage therapists sometimes use tools to apply pressure with less effort. A source list is provided at the bottom of this article. An inexpensive pressure tool is a tennis ball, which can be rolled over large areas with great effect.

The American Massage Therapy Association 2009 consumer survey fact sheet reports that 85% of Americans agree that massage therapy can be beneficial to your health and wellness. But what’s to be done when your next bodywork session is scheduled next week, but you need help now with that pesky headache or chronic goose-egg sized knot of muscle? Here are five tips for giving yourself an effective self massage.

First take a breath. Begin by simply paying attention to your breath for a few complete, relaxed breath cycles. Place your hands at the lower abdomen, the lower ribs, or just below the collarbones, and feel the rise and fall movements of the inhale/exhale rhythms. This will assist you to more fully relax.

Start slowly and gently. It’s tempting to dig into that painful area, but pressing hard isn’t always necessary, especially when an area is very tender. Making precise contact into the soft tissue layer that triggers your pain is more effective. Some people, though, do respond better to deeper touch. Learn to know your own body.

Know where to touch. The area of the face directly under each eyebrow can be

Massage early and often. Get into the habit of doing a little bit of massage each day. Stress is rampant these days and contributes to many sore, painful spots in our bodies. Catching pain early is a key to keeping it under control.

Sometimes you will want to broadly stroke or knead an area, and other times you may want to apply static pressure.

Be sure to discuss with your primary healthcare provider any new pain you experience. Get an ok to receive professional therapeutic massage and bodywork and experience the positive effects it can provide. Research proves that among the many benefits are increased blood circulation, muscle relaxation, increased endorphin levels, and improved range of motion. Your massage therapist will be delighted to give you self-massage tips, so that you can discover these benefits for yourself at home.

Massage tools source list: Knobble® and Backnobber® — www.pressurepositive.com Thera Cane® — www.theracane.com Foam Rollers — www.optp.com

yoga: should i start doing yoga Article by Shyam from www.healthandyoga.com. Shyam has been practicing yoga for 47 years and teaching it for 32 years. You may visit his website at www.lovingheartcentre.net

Firstly, you should know that yoga consists of the three disciplines of: Tapas— actions to purify your body and mind Svadhyaya—study of the Scriptures, particularly the Mahabharata and the Ramayana Ishvara Pranidhana— surrender to God. If you wish to do yoga postures or asanas, you should also know that Hatha yoga, as distinct from Tantric yoga, reduces sex drive. Most teachers of yoga teach variants of Hatha because, a healthy sex drive is essential.

Asanas harm one’s mind and/or body, unless performed in harmony with the three disciplines of Tapas, Svadhyaya and Ishvara Pranidhana.

Everybody should start Yoga. The most effective way of gaining the health, happiness, wealth and love that all of us seek is to do Tapas. This involves moderate exercise and activity, control of your diet and lifestyle, but fundamentally its involves helping nice people to become happy.

Helping people purifies the mind and generates enormous goodwill by God towards you. If you have done something wrong he exercises mercy.

He shows you the way to do good things and to become happy.

You should wholeheartedly and without hesitation commence the Yoga practice as defined in the most authoritative ancient Yoga text, the Yoga Sutras of Lord Patanjali.

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achieve magazine

wehealth llness back health: traditional scoliosis treatment methods and pitfalls Article by: Dr. Brian M. Kean Kean Chiropractic Center, Greenville / 252-321-3579 KeanChiropractic.com / ScoliosisRehabiliationCenter.com

There are three structural components to the manifestation of scoliosis: 1) compression, 2) lateral flexion or sideways bending, and 3) rotation. All three components contribute to the abnormal spine position and posture. The traditional methods of bracing and surgery only address the lateral flexion or sideways bending of the spine, not rotation or compression.

Traditionally, when a scoliosis is first detected and measurement is between 10 and 25 degrees, doctors instruct patients to “watch and wait.” The observation period of a mild scoliosis is a lot like waiting for a hurricane to make landfall.

The condition won’t stop on its own, and it certainly won’t reverse. Scoliosis tends to progress with hormonal changes during puberty and menopause.

Once the scoliosis angle has moved beyond 25 degrees, doctors recommend a brace where the goal is to arrest the progression of scoliosis. Studies indicate bracing can actually make scoliosis worse, since muscles weaken and rely on the brace for support. Once the brace is removed, the body collapses back into the abnormal posture associated with scoliosis. With weakened muscles in the trunk, the body can collapse into to a more severe scoliosis when the brace is no longer being worn. Research indicates that bracing has anywhere from a 44 - 88% failure rate. Of those braced, studies show that 60 - 70% of patients are negatively affected psychologically and 14% are permanently scarred.

The final traditional treatment is surgery, recommended in adolescents when Cobb’s angle measurements exceed 40 degrees and in adults greater than 50 degrees. Today, approximately 95% of scoliosis surgeries involve Herrington rods used to fuse the spinal bones involved in the lateral bending of scoliosis.

Studies indicate a nearly universal side-effect of surgery was a 25% reduction in mobility. By the 17th post-operative year, up to 40% of scoliosis surgery patients were legally defined as severely handicapped. According to the Journal of Bone Joint Surgery, “frequency of pain was not reduced... pulmonary function did not change...40% had minor complications, 20% had major complications, and there was 1 death (out of 45 patients). The side effects of surgery are grave. It appears much less risky to avoid this option.

mind + body: 5 minutes to social wellness Article by: The 123 Feel Better Company

If you only have five minutes a day, you can still take positive steps toward a more balanced life. When you understand the concept of wellness and how the 7 Aspects of Wellness can lead you toward a more whole and complete life, you can find simple ways to create that feeling of wellness in your dayto-day life.

How do you achieve overall wellness in just five minutes a day? There are some basic positive steps you can take in each wellness aspect to further your wellness journey. Of course, you can spend more time if you’d like.

Sometimes, though, you only have five minutes for a specific wellness aspect, and, when five minutes is all you have, you can still do something special for yourself and start feeling better.

We all love spending time with our friends. Sometimes, though, we don’t have a lot of free time to get together. You can still reach out and strengthen those relationships in a few minutes: Say, “I love you.” Saying, “I love you,” to the people in your life is one of the best ways to foster both your own Social Wellness and the Social Wellness of others. Simply say it before you run off to go about your daily activities. Send an e-mail to someone special in the middle of the day just to remind them how much you love them. Even when you don’t have a lot of time, you have enough time to say, “I love you.”

Make a call and make plans. If you have a close friend you haven’t seen in a while, look at your schedule. Do you have some free time coming up this weekend? Even if you can’t spend time with them today, you can call them right now and make plans. Just knowing that you’re going to spend time together will help you reconnect with that person and show both of you how important your relationship is to you.

Send a card. Do you have friends or relatives who live far away? Send them a quick card to let them know you’re thinking of them. When they receive it, they’ll feel your presence, and you’ll feel more connected to them in spite of the distance.

Bracing and surgery only address the lateral component of scoliosis. Neither addresses compression and rotation. Both have significant side effects.

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wellness booking some downtime: the dudek diet plan

Dudek posits that there is a direct correlation in the amount of carbohydrates consumed and weight control.

Article By: Tony Parker, a 47-year-old, bicycle commuter and runner. He is currently training for a half marathon! Parker works with the Bicycle Friendly Task Force to get Greenville certified as a bicycle friendly town.

Here we are in the throes of the holiday season, and oh, the temptations! Once we travel over the river and through the woods, so to speak, we are expected to indulge in every savory morsel grandma and family have prepared. It matters not that you have just spent the past few months training and honing yourself for an upcoming half marathon. Friends and family will not hear of it! So what’s an athlete to do? Resist if we can, but if we do over indulge, we may need help after the holidays to shed a few pounds.

Enter Ron Dudek. Ron is a full professor at the Brody School of Medicine at ECU who has published several scholarly works dealing with diabetes and obesity. His new book, The Dudek Diet Plan, The Language of Metabolism, was written to help individuals understand their weight gain and offers an effective solution to control weight and feel better about themselves.

Although Dudek is a scientist, he writes in a very readable style any reader may follow. He explains how we have become a nation of carbohydrate junkies. With the introduction of High Fructose Corn Syrups (HFCS) in the late 70’s, we have seen dramatic increases in obesity and diabetes. Here in eastern North Carolina the diabetes epidemic is frightening, impacting all.

Without attempting to explain in detail the scientific basis for the diet plan, I will simplify the main objective of the book. Dudek explains that a carbohydrate is a carbohydrate, and that consuming far too many will increase your insulin production thereby increasing fat deposits. His eightweek plan is designed to wean you from carbs immediately, and then gently reintroduce them back into the diet. At first the diet may look too repetitious, but Ron explains the purpose for this approach. His key is to keep it simple. By approaching the diet with a uniform plan, the individual is able to streamline shopping, prepare multiple meals at one time, stave off temptation, and jump the initial hurdle with success.

I had the pleasure of dining with Ron Dudek and John Lee (Achieve Magazine) not too long ago. John and I had many questions for Ron concerning different diets and misconceptions Americans share with regards to food. He explained that the number one challenge we all face is to recognize the correct portion of food, specifically carbs, for our needs.

He believes that once we understand the direct relationship between carbohydrates and food, only then can we regain control of our weight, thereby developing a healthier and happier lifestyle.

Since 1991

Steamed Oysters (we shuck ‘em), Shrimp & Crab Legs, Specialty Seafood Entrees, plus Grill Items— Steaks, Chicken, Sandwiches, Burgers & More Monday - Saturday 5pm-until Nightly Specials Live Music Fridays & Saturdays at 8pm Catering Available, Too! 206 Main Street, Winterville 252.355.4220 wimpiescajun.com

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achieve magazine

wehealth llness sleep wellness: natural herbs & vitamins for sleep difficulty Article By: Nan Little from www.anxiety-and-depression-solutions.com

Sleep difficulty is defined as trouble falling and/or staying asleep. If you’re experiencing sleep difficulty and would like to avoid prescription insomnia treatments, there are natural sleep aids available that will promote a healthy, restful night’s sleep without grogginess, fatigue, or drowsiness the next day. When used in conjunction with good sleep habits, certain sleep aids, like herbs and vitamins will help lessen the symptoms of sleep difficulty.

Melatonin (N-acetyl-5-methoxytryptamine) Melatonin is a naturally-occurring neurohormone that is produced within the body to regulate the sleep/wake cycle. When used as a dietary supplement, Melatonin reduces the amount of time it takes to fall asleep, increases the amount of time an individual stays asleep, supports better sleep quality, and promotes a regular sleep schedule.

Valerian Root (Valerina Officinalis) The Valerenic Acid, Valepotriates, and Flavonoids in Valerian Root help relax the Central Nervous System and support a restful night’s sleep. Valerian Root is a sleep aid that has been shown to reduce the amount of time it takes to fall asleep, help individuals stay asleep, and support better sleep quality.

Hops (Humulus Lupulus) Flavonoids, Chalcones and Alpha Acids isolated from the flower of the Hops

sports med: overuse syndrome Article from about.com

Sports injuries tend to be categorized as either: Traumatic (Acute) Injuries or Overuse (Chronic) Injuries. Acute pain and injury is usually the result of a specific impact or traumatic event. The chronic pain from overuse injuries, on the other hand, tends to have subtle or vague symptoms that develop slowly. What begins as a small, nagging ache or pain can grow into a debilitating injury if it isn't recognized and treated early.

Overuse injuries are the result of repetitive use, stress and trauma to the soft tissues of the body (muscles, tendons, bones and joints) when there is not enough time for proper healing. They are sometimes called cumulative trauma, or repetitive stress injuries. Examples include: tendonitis, tennis elbow and shin splints.

Many sports injuries that cause subtle pain are overuse injuries. They often occur at the start of a new exercise routine (too much, too soon), or in long-time exercisers who don't allow for enough rest and recovery.

The main factors in the development of overuse pain and injury include: doing too much, too soon— It’s important to start slow and increase your training time and intensity over time. Following the Ten Percent Rule may help you in avoid an overuse injuries. Some athletes mistakenly think more exercise is better, and they fail to get adequate rest. This can lead to a chronic, overuse injury.

This is also common in advanced exercisers who suddenly increase their time or intensity in an abrupt manner (often while training for an event).

Many athletes try to come back from an injury too quickly. They frequently develop a secondary overuse injury while trying to make up for lost time.

winter ‘10

plant have been shown to promote relaxation, reduce sleep disturbance, and promote a positive mood to reduce anxiety and depression.

German Chamomile (Matricaria Recutita) German Chamomile, a sleep aid for adult and children, contains agents that calm the Central Nervous System, reduce nervous tension, and reduce he effects of stress.

Passion Flower (Passiflora Incarnata) Phytochemicals present in Passion Flower have been shown to act as mild, natural sedatives, promoting relaxation, relieving nervous tension, and reducing occasional anxiety, irritability, and mood disturbances.

5-HTP (5-Hydroxytryptophan) 5-HTP is extracted from the seeds of Griffonia Simplicifolia. 5-HTP is used by the body in the production of Serotonin, a neurotransmitter that promotes healthy mood balance, regular sleep, and appetite.

B-vitamins, Vitamin C, Zinc, and Magnesium These vitamins and minerals are vital to a wide array of healthy bodily functions including basic nervous system function and cell-to-cell communication.

When the body is under increased stress, B Vitamins, Vitamin C, Zinc and Magnesium help to promote endurance and maintain healthy balance.

It is important to use sleep aids like herbs and vitamins in conjunction with a healthy lifestyle and good sleep habits for the reduction of sleep difficulty.

Consult your healthcare provider if sleep difficulty continues to be a problem.

Most people need some professional coaching at the beginning of a new sport to learn the fundamentals and develop good habits. An instructor can help modify exercises to fit your unique needs.

Golfers tend to have overuse injuries due to poor golf swing mechanics.

Working with a coach, trainer or therapist can help you avoid these errors.

Doing the same exercise day after day is another way to end up with an overuse injury. Stressing the same muscle groups and performing the same movement patterns repeatedly can put tremendous strain on muscles, tendons and ligaments, causing irritation, inflammation and even stress fractures. Even if you successfully avoid an overuse injury, you may end up with muscle imbalance, weakness, tightness and alignment problems. To avoid these problems, vary your exercise training routine and cross train.

Wearing the right shoe is important, especially for runners. inserts or insoles are sometimes helpful as is knowing when to replace your running shoes. The terrain you run on can also set you up for injuries. Poorly fitting bicycles, golf clubs, tennis rackets, etc. can lead to stress on the muscles and joints and increase injury risk.

Treating overuse injuries requires resting the stressed tissues. Reducing the intensity, duration or frequency of the exercise will sometimes be all the treatment required for fast relief. Icing the injury can also help reduce inflammation and pain. For more serious overuse injuries, physical therapy, over-the-counter medications, and complete rest may be necessary.

Preventing Overuse Injuries—To prevent the return of overuse injuries, athletes should maintain a training schedule that includes varied intensity and duration as well as type of activity. A proper warm up and cross training is also helpful.

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fitness the basics: general exercise guidelines for beginners & intermediate level participants Just getting started with an exercise program? Find below an outline for generally recommended guidelines for any age or sex. The health related benefits to a regular exercise program include: reduced risk for heart disease and chronic disease, lower blood pressure, lower cholesterol, decreased body fat, more energy and vitality, improved emotional health, decreased risk of musculoskeletal injury and an overall improved quality of life regardless of circumstances.

• always consult with your physician before beginning any exercise program.

• start slowly and increase intensity and duration as you become more physically fit.

two components to exercise Cardiovascular Conditioning Activities that involve sustained rhythmic movements that elevate and maintain an elevated heart rate to 60% to 80% of your predicted maximum heart rate (see chart for calculating) and cause you to breathe harder and cause your heart and lungs to work harder carrying blood and oxygen to the muscles involved. Duration should be 20-60 minutes. Examples of cardiovascular exercise are walking, running, swimming, cycling, hiking, cross country skiing and group cardiovascular classes.

Strength Training Resistance training using free-weights or machines that incorporate training all of your major muscles groups (approx. 12-15 exercises). Resistance training should train your major muscle groups throughout a full range of motion, should push you to a level of muscle failure or fatigue within 12-15 reps. Increase in resistance should be gradual and only after you can perform 12-15 reps in good form and are reaching a point of fatigue.

Include some stretching with workouts and remember to warm-up and cool down before and after exercise. Drink plenty of water before, during and after exercise.

calculate your exercise heart rate range Estimate your maximum heart rate.

Take 220 - age = ____ (this is your maximum); (standard deviation for this equation is 10-12 beats per minute) Determine your lower-limit exercise heart rate by multiplying your maximum heart rate by 0.6 Determine your upper-limit exercise rate heart by multiplying your maximum heart rate by 0.8 Your exercise heart rate range is between your upper and lower limits.

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personal training: the right trainer for you Article Provided By: Shannon Blair-Tanner, CSCS; NSCA-CPT Gold’s Gym Athletic Club / Greenville / 252.756.9175

Several certifications are available in the fitness industry today, and with each certification organization having different standards and methods for testing a candidate’s knowledge, consumers can easily be confused. Anyone can present themselves as a personal trainer, but not everyone can perform the important functions of a trainer.

When I hire a personal trainer to train at our facility, I go through a simple checklist that can be easily applied to your situation:

education & certification • What is the trainer’s exercise and educational background?

• Did the trainer receive a degree in a fitness-related field?

• Is the trainer currently certified by a nationally recognized organization committed to continuing education?

• How long has the trainer been in the fitness industry as a certified personal trainer?

• What are the requirements to hold that certification?

• Is the trainer currently certified in CPR?

personality & communication • Is the trainer likable and cares about their clients?

• Will the trainer help you focus on reasonable goals, not unattainable?

• Can they provide references from other clients familiar with their knowledge and abilities?

• Do they communicate with consistency and positive statements?

• Does the trainer have nonverbal skills consistent with giving input on your belief and dedication to your personal goals?

• Do you feel they can motivate you to challenge yourself every session?

• Does the trainer meet your needs, while remaining flexible to change?

In the end, as a consumer you must ask yourself if the two of you can build a great working team that will produce results and build a successful, lasting relationship. Go through this simple checklist, evaluate the cost of the trainer, and decide what’s in your best interest.

achieve magazine

fitness health active adult: pilates—a gentler, way for older adults to stay fit Article by: Ken Endelman, Founder and CEO of Balanced Body Inc.

For the older population keeping fit is essential. But many forms of exercise can be hard on the bodies of older adults. Many have turned to Pilates at their local clubs as a way to stay in shape while reducing the risk of injury that weight-bearing exercises may cause. With its focus on controlled breathing and quality of movement-not quantity of repetitions-many experts agree that Pilates is one of the best ways for older adults to stay healthy.

“Pilates is perfect for older adults because it does not have the impact on the body that other forms of exercise do, and is not nearly as severe on the joints as most workouts are,” says Ellie Herman, owner of several Pilates studios, and a renowned Pilates instructor and author. “It really is a gentle way to exercise. If you’re an older adult and haven’t exercised in a while, Pilates is a safe way to restart a workout program.”

Conventional workouts tend to build short, bulky muscles prone to injury– especially in the body of an older adult. Pilates focuses on building a strong “core”– the deep abdominal muscles along with muscles closest to the spine.

Many exercises are performed reclining or sitting, and most are low impact and partially weight-bearing. It also can positively affect postural positions.

“Pilates for older adults, particularly on a Reformer (resistance-based equipment with springs and ropes connected to a sliding padded carriage) is wonderful because it is a relatively light resistance as opposed to some gym equip-

ment, where even the lightest weight on the rack might be too much for them,” says Beth Williams, a physical therapist in Reno, Nevada.

Pilates has also been documented to slow or reverse the effects of debilitating diseases like Parkinson’s and multiple sclerosis. The mid-range motion of the exercises can help people overcome rigidity and become more limber. It can even help with brain traumas like a stroke.

“The sooner people with brain damage or a stroke can start balance exercises with Pilates and get their bodies moving symmetrically, the better they will fare in their overall permanent outcome,” says Herman.

Most clubs offer some type of Pilates. If you’re interested, talk to the program director about what kind of class will best benefit you. Many offer classes geared for the older adult. Consult your doctor before you start a regimen.

Don’t suffer in darkness.

Less pain is just a step away.

At Eastern Carolina Pain Consultants, we believe that everyone deserves a life that’s free from the suffering of chronic pain. Our team of medical professionals is specifically trained to treat and manage pain. We’re one of Eastern North Carolina’s most advanced pain management practices with a history of providing superior medical care. If you’re suffering from chronic pain, we can help. Call 252.561.8218 today to schedule your appointment.

Lynn R. Johnson, MD • Raymond B. Minard, MD • Melany Furimsky, DO • Christopher T. Grubb, MD Jo Anne Eure, RN, MSN, ANP, FAAPM • Margaret Dudley, RN, MSN, ANP-BC

Administrative Office: 2430 Emerald Place, Suite 201, Greenville, NC 27834 Multiple Clinical Locations in Greenville and Eastern North Carolina • For information or appointments, call 252.561.8218.

winter ‘10

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fitness walking / running in cold weather

cycling: using an indoor trainer

Article By: Missy Fulmer Jacobson, MA / Coordinator of Exercise Programming / ViQuest Wellness Center / 252.847.7899

Article from www. indoor-trainer.com

If you’re a walker or a runner, don’t let falling temperatures and fewer daylight hours keep you from enjoying outdoor exercise. Your routine doesn’t have to go into hibernation for the winter. Walking or running through the cold weather can help shake the winter blues, improve your energy level, and guarantee that you'll be in better shape once bathing suit season rolls around in the Spring.

Below are some tips for walking or running safely and comfortably through wintry weather: • Protect Your Hands and Feet First, and Don’t Forget Your Head!

• Everyone knows as much as 30% of your body heat escapes through your hands and feet. On mild days, wear gloves that wick moisture away. Mittens are a better choice on colder days because your fingers will share their body heat. Heat packets are also an option for tucking into your mittens. Add a wicking sock liner under a warm polar fleece or wool sock as long as you have enough room to accommodate the socks.

• Nearly 50% of your body heat is lost through your head. Wearing a hat will help prevent heat loss. This way your circulatory system will have more heat to distribute to the rest of the body. If you don’t like to wear a hat, try a head band or ear muffs. When it's really cold, wear a face mask or a scarf over your mouth to warm the air you breathe and protect your face.

Dress in Layers, but Don’t Overdress—When dressing for outdoor winter walking or running, start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body. Stay away from cotton because it holds the moisture and will keep you wet. An outer, breathable layer of nylon or Gore-Tex will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling. If it's really cold out, you'll need an additional layer, such as polar fleece, for added insulation. Remember, you are going to warm up once you get moving, so you start a little bit chilly. Most avid outdoor walkers and runners stick to this rule of thumb: Dress as if it's 20 degrees warmer outside than it really is.

Change Your Wet Clothes — If you get wet from rain or snow, or sweat a lot in cold temperatures, you're at an increased risk for hypothermia — a lowering of your core body temperature. Once you are wet, change your clothes, and get to warm shelter as quickly as possible. Do this before you suspect hypothermia -- characterized by intense shivering, loss of coordination, slurred speech, and fatigue. At this point, emergency treatment is necessary immediately.

What is it?—In its basic form an Indoor Trainer is a bicycle stand that allows you to cycle, with a normal bicycle, in one place without moving forward. Pros normally use them before races to get a good warmup before the start. They are also a great training aid to cycle indoors when conditions don’t allow you to cycle outdoors.

How do they work?—In their basic form Indoor Trainers consist of 4 parts: a frame, clamps to hold the bicycle, a roller that presses against your bicycle’s back wheel and some sort of resistance mechanism that tries to slow down this roller.

It is this last resistance mechanism that normally distinguishes the different types of trainers. The main types that you can currently find are: Wind – In Wind Trainers the roller turns some form of fan blades that then create air resistance.

Magnetic – Magnetic Trainers use magnets passing by each other to provide resistance. These have the benefit that there is normally some sort of control unit that you can use to vary the amount of resistance given.

Fluid – These trainers use a fluid in a sealed chamber to provide resistance as the roller tries to turn a fan blade.

Virtual Reality – These are complete cycling simulators and use motorized rollers. Some also have steering sensors. These systems are linked to a computer that displays a virtual cycle and then adjusts the roller resistance depending on whether the cyclist is going either up a hill or down one.

What to consider when buying a trainer Decide on a budget. Indoor Trainers can cost anywhere from $50 or less to over $1000, so decide on a budget first.

What type do you want. Wind Trainers are cheaper, but noisier. Magnetic Trainers are smooth and quiet and often reasonably priced. Fluid Trainers are slightly more expensive but provide lifelike resistance. Virtual Reality Trainers are the Rolls Royce of trainers and give you everything.

Look at the trainer’s construction. Remember you want something that will hold both you and your bicycle here so make sure it is going to be stable. Rather go for a noisier but more stable model than the other way round.

Drink Lots and Stay Hydrated— A common misconception is that during cold weather, not as many fluids are necessary. However, despite cold weather, you will heat up and lose fluids through sweat. Cold air also has a drying effect, which can increase the risk of dehydration. So, although it’s cold outside, make sure you drink water or a sports drink before, during, and after your walk or run.

Control Unit. The various models come with differing units that control roller resistance. This can vary from a simple knob to an electronic unit that displays stats such as resistance, speed, power, cadence, heart rate and distance. The Virtual Reality trainers will even record this info for you.

Winter is a wonderful time to try walking or running on a treadmill to change up your workout. A treadmill is often used to interval train by varying speed and incline as well as move through a steady paced run. It’s the preferred choice of those walkers or runners who experience asthma from cold-weather workouts or have a difficult time breathing and are slow to warm-up. It’s another tool in your winter workout training routine. Have fun and train hard!

Knobbly Tires. If your bike has knobbly tires you might need to buy a slick tire for the rear wheel. While you can use knobbly tires these do produce a bit of noise and vibration against a roller.

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Folding. Some models fold so you can easily store it away when not in use.

Sweat. Indoor Trainers make you sweat a lot so keep a towel close by to clean the sweat off you bicycle. You can also get sweat guards for your bicycle.

achieve magazine

fitness health group fitness: zumba!

Article from www.the-www-directory.com

Zumba has become widely popular because it offers a very unique approach to losing weight. Hundreds of thousands of individuals have shed the pounds for good, going only for 2 to 3 workouts each week. There are a few other guidelines you need to keep in mind too, if you want optimum results for the long term. Zumba is a fun and exciting way to lose fat.

The Zumba Way Zumba fuses both Latin and international music and dance selections, thereby creating a very exciting, dynamic and creative fitness program. The routines are characterized by both fitness and aerobic interval training that combines both slow and fast movements to sculpt and tone the whole body. Zumba makes use of interval training and resistance training principles to boost calorie and fat burn. The entire body gets toned with special effects on problems areas like the glutes, arms, abs and legs. The heart benefits a lot because of the continuous flow of the workout.

Zumba mixes body sculpting movements with very easy to follow dance movements such as the cumbia, mambo, salsa, merengue and flamenco. Other types are also added like belly dance and hip hop. The dances incorporate so many movements like hip swivelling, toe tapping, arm swinging, etc. to make people want to move and burn calories more. The good thing about Zumba is that you do not feel like you're working out. The entire 1-hour session takes on a party atmosphere that will keep you coming back for more.

What to Expect One of the advantages of Zumba when trying to lose weight is that the workout does not require much. You do not need to be an expert in dancing or have any background. You can also wear any type of loose comfortable clothing.

There are no age requirements as well. Teenagers, sedentary individuals and the elderly can enjoy and burn extra calories through the program. Zumba Gold is available for those who have a hard time moving or are in a wheelchair.

Most classes typically last 1 hour. Instructors generally choreograph their own routine, although they do go to workshops and join forums and an internal network wherein they can continually hone their craft and give you the best burn for a better body. You can burn a minimum of 450 calories in a single session.

You only need to workout 2 to 3 times each week to get the results you want.

Why It’s Ideal Zumba is the ideal fitness program for individuals aiming to get rid of the extra pounds because it takes away common pitfalls like boredom, difficult movements and very slow results. You can expect results in a matter of 2 weeks or so, depending on the intensity and your diet program. Since the music is one of the main components of the workout, you stay entertained throughout, giving your more opportunities to be consistent in your fitness routine.

Most individuals admit hating to skip Zumba classes because it is one of the best ways to unwind, while staying lean and healthy. Zumba classes are very affordable. You can register beforehand or go for trial sessions to have an idea how the program goes. Check the available classes near your area and assess the background of the instructors.

CyberKnife

®

Cancer Surgery Without the Knife CyberKnife® Robotic Cancer Radiosurgery is a non-invasive alternative to surgery.

It delivers ablative doses of radiation with robotic accuracy and offers new hope to those with inoperable or surgically complex tumors. CyberKnife® has been found effective for select cancers and tumors of the: brain, pituitary, spine, bone, esophagus, lung, pancreas, stomach, liver, kidney, adrenal, prostate, pelvis, sarcoma, melanoma and other anatomical regions.

CyberKnife ® Patient Benefits: • • • •

Pain-free Non-invasive No anesthesia required Outpatient procedure

• • • •

No recovery time No invasive head or body frame No breath holding during treatment Fiducial free for most procedures

Leo W. Jenkins Cancer Center is the only eastern NC facility offering this treatment. The ECU team completed extensive training to provide this treatment. They’re the ONLY radiation oncology center in eastern NC certified by the ACR, one of ONLY three in the state! Their other cancer options, include: IMRT, IGRT, High & Low Dose Brachytherapy, Gamma Knife Radiosurgery, Prostate Seed Implants, 3-D Conformal RadiationTherapy, Photodynamic Therapy, Expert Second Opinions and much more.

ECU Radiation Oncology 600 Moye Blvd., Greenville, NC 27834

252-744-2900 • 800-CA-DX-ECU www.ecu.edu/radiationoncology

winter ‘10

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january-march 2010 event calendar Runs/Walks/Marathons Feb. 7th Washington Noon Rotary 10k Washington, NC Contact: www.ecrun.org March 20th Habitat Home Run 10k, 5k, 1mile Greenville, NC Contact: www.ecrun.org March 27t Young Life Run for Life 5k Greenville, NC Contact: www.ecrun.org March 28th Run4Uganda 5k Greenville, NC Contact: www.ecrun.org

Other For more information on these events and other upcoming events, please visit: www.active.com, www.runnc.com and www.ncroadrunners.org.

11th Annual Habitat Home Run 10K • 5K • 1 Mile • Kids’ Run March 20, 2010 • 8:15am

City Hotel & Bistro Greenville, NC

For more information, please visit: www.habitathomerun.com or call 252-758-2947 page 20

achieve magazine

When mom needed back surgery, we told her to call the best.

At ECU Neurosurgical & Spine Center, we’re more than brain surgeons, and our practice is unlike any other in Eastern North Carolina. Our neurosurgeons diagnose and treat surgical diseases of the whole nervous system — brain, spine and peripheral nerves. Our Center approach to care offers a full compliment of related non-surgical treatment and support services. Extensive training and experience allows us to provide comprehensive care, non-surgical and surgical, to all our adult and pediatric patients.

We provide treatment for the brain and skull (cranial), cerebrovascular (stroke/aneurysms), neck (cervical spine), mid back (thoracic spine), and low back (lumbar spine). In fact, back and neck pain are common reasons patients visit our Center.

Computed tomography (CT) and x-rays are provided on-site, as well as physical therapy (PT) and musculoskeletal services (injury/pain) provided by certified physical medicine and rehabilitation doctors. Our neurosurgeons utilize such state-ofthe-art treatments as Gamma Knife® and CyberKnife®. Call 252-752-5156 for appointments.

ECU Neurosurgical & Spine Center K. Stuart Lee, MD; Keith A. Tucci, MD; Barbara E. Lazio, MD; Michael Sharts, MD; and Robert F. James, MD 2325 Stantonsburg Road, Greenville, NC 27834 252-752-5156 • 800-642-7836 www.ecu.edu/ecuphysicians/surgery