1HEALTH & LEISURE PROCESS
Health & Leisure A special section of The Brunswick News
FEBRUARY 28, 2013
2HEALTH & LEISURE PROCESS
2 The Brunswick News / Thursday, February 28, 2013
Health & Leisure A special section of The Brunswick News
President and Editor C.H. Leavy, IV
Smoking cessation classes can aid overall health, Page 4.
Vice President W. Ron Maulden Managing Editor Kerry Klumpe Director of Advertising Health Slapikas Director of Circulation Frank Lane Local News Editor Hank Rowland
Running, jogging is a great way to get into shape, Page 10.
Sports Editor Dave Jordan Layout and Design Donte Nunnally Reporters Brittany Tate Sarah Lundgren Photographers Bobby Haven Nick Nichols
Health & Leisure A SPECIAL SECTION
OF THE BRUNSWICK
Fitness instructors offer ways to start exercise regimens, Page 8.
Favorite recipes can be tweaked to be healthier, Page 5. FEBRUARY 28, 2013
Our address 3011 Altama Avenue, Brunswick GA 31520 Phone: (912) 265-8320 Fax: (912) 264-4973 Web: www.TheBrunswickNews.com
3HEALTH & LEISURE PROCESS
The Brunswick News / Thursday, February 28, 2013 3
0ARKWOOD $RIVE s "RUNSWICK GA 31520 s SGHSORGORTHOSPINE Imagine the pain is gone. Imagine your strength is back. Imagine doing what you love doing. The Southeast Georgia Health System Orthopaedic & Spine Center is here to make it happen. Offering a full spectrum of care, from surgery to rehabilitation, weâ€™re the areaâ€™s only facility with board-certified surgeons who are experienced in MAKOplastyÂŽ. This innovative partial knee resurfacing promotes relief from pain and a rapid recovery. Looking for a way back to the life you love? Ask your doctor about us. For more information, call 912-466-2323 or visit sghs.org/orthospine.
reach run twist pull stret bend swing walk push play jump live again throw reach
ÂŠ 2013 SGHS
Southeast Georgia Health System is a tobacco-free organization.
4HEALTH & LEISURE PROCESS
4 The Brunswick News / Thursday, February 28, 2013
Health & Leisure
Smoking cessation classes make quitting much easier The Brunswick News
Smoking can be a hard habit to break, especially if you have been smoking for several years or have fallen into a routine of smoking at least two packs of cigarettes a day. Billy W. Carr III, a certified strength and conditional specialist and coordinator of the Southeast Georgia Health System Health Promotion, 2415 Parkwood Drive in Brunswick, says each year hundreds of thousands of people die from smoking-related diseases, making it the leading cause of preventable death. In fact, the Centers for Disease Control and Prevention found smoking harms nearly every organ of the body and accounts for an estimated 443,000 deaths — nearly one in every five deaths or 90 percent of all
lung cancer deaths in men and 80 percent of all lung cancer deaths in women — each year in the U.S. It also found that more deaths are caused each year by tobacco use than by all deaths from human immunodeficiency virus (HIV), illegal drug use, alcohol use, motor vehicle injuries, suicides, and murders combined. Luckily, there are smoking cessation classes available to help you kick the habit once and for all. These classes focus on deterring the development of an addiction, helping wean those who are addicted off of tobacco use in order to decrease the number of deaths attributed to smoking and to put people on the right track to a healthy lifestyle. “Smoking cessation classes facilitate a lifestyle change that teaches individuals how to unlearn the habit of smoking,” Carr
Nick Nichols/The Brunswick News
Bill W. Carr III, a certified strength and conditional specialist and coordinator of the Southeast Georgia Health System Health Promotion, 2415 Parkwood Drive in Brunswick, says each year hundreds of thousands of people die from smoking-related diseases, making it the leading cause of preventable death.
said. “Some techniques can be as simple as cleaning out one’s car or laundering clothing of smoke smells, which can trigger the desire to smoke.” Carr says sessions can be as open or as private as you want. “We encourage individuals to work on the process and problems of quitting smoking in individual and group settings. Group interaction is a critical part of learning to quit smoking,” he said. Carr says you should contact your local health department to make sure cessation classes are offered. “The Health System classes are limited
By BRITTANY TATE
to Health System team members and family members. Classes are on-going; frequency varies based on participants. (However) Glynn County Health Department often offers smoking cessation classes to the community,” he said. Carr believes setting an example of healthy living is important in the fight against smoking, and it’s a fight the Health System is hoping others will join. • Reporter Brittany Tate writes about lifestyle topics. Contact her at btate@ thebrunswicknews.com, on Facebook or at 265-8320, ext. 317.
The Glynn County Health Department, 2747 Fourth St., Brunswick, holds free monthly Freshstart smoking cessation classes from noon to 1 p.m. Each monthly session consists of four, one-hour classes and they cover topics including stress managment, the benefits of quitting smoking, methods of quitting smoking, and avoiding a return to smoking. Space is limited and registration is required. For more information or to register, call 279-3350. The next four classes will be held on March 5, 7, 12 and 14.
5HEALTH & LEISURE PROCESS
The Brunswick News / Thursday, February 28, 2013 5
Health & Leisure Stock your pantry with these healthy food
When many people think of a healthy diet, a lack of flavor is often one of the first things to come to mind. That’s a common misconception, as a diet that’s healthy and full of nutrients can simultaneously be flavorful. In fact, it’s easy to enjoy many of your favorite dishes in a way that makes them much healthier. Oftentimes, a few minor alterations to a recipe is all it takes to turn the dish from high-risk to healthy. Trim the fat No one wants to eat fat, but fat isn’t entirely bad for you. Fat can help your body absorb vitamins A, D, E and K, and replacing fat with something like carbohydrates decreases how much these valuable vitamins are absorbed. In addition, dietary fat releases chemicals in the brain that make you feel full, reducing the likelihood that you will overeat. Those are just a few of the benefits of dietary fat, which is an essential element of a healthy diet. But overconsumption of dietary fat can be dangerous, and many people simply need to trim some fat from their diets. One way to do that is to reduce how much butter, shortening or oil you use when cooking. For some recipes, you may be able to cut suggested portions of such ingredients by half without replacing them; however, for others, especially those for baked goods, these items may have to be replaced. In the case of the latter, find a suggested alternative to high-fat items, and only use half of the high-fat item listed in the original recipe. Chances are you won’t taste the difference, but your body will be better for it. Substitute healthier fare Substituting items is another way to turn
a favorite dish into a healthier dish without altering the flavor dramatically, if at all. For example, instead of cooking with enriched pasta, purchase whole-wheat or whole-grain pastas, which are higher in fiber and lower in calories. If a recipe calls for using milk, choose fat-free milk instead of whole milk. Doing so reduces your fat intake by nearly 8 grams per cup. Recipes can even be made healthier by simply cutting back on the main dish and adding more vegetables. Instead of using the recommended amount of meat or chicken, scale back and make up for it with additional vegetables, which reduces your caloric and fat intake while adding more vitamins and minerals to your diet. Change your methods Certain cooking techniques are healthier than others. Frying foods or cooking with fat, oil or salt is not the healthiest way to prepare a meal. Some of your favorite dishes that call for frying or cooking in oil can be just as flavorful if you opt for healthier methods like braising, broiling, grilling, or steaming. When recipes call for basting foods in oil or drippings, forgo these unhealthy options and baste foods in vegetable juice or fat-free broth instead. What you use to cook can also be healthy or unhealthy. Nonstick cookware won’t require you to use oil or butter to keep foods from sticking to the pan. This reduces the amount of fat and calories you will consume, and you likely won’t notice a difference with regards to flavor. Men and women who enjoy food and cooking their own meals can take several steps to make those meals healthier without sacrificing flavor.
Although they tend to be high in fat, much of the fat content is unsaturated fat that is rich in omega acids necessary for cardiovascular and neurological health. Nuts can be sprinkled on salads or served with cheeses to make meals more satisfying. Vegetables Whether fresh or frozen, vegetables are a must-have staple. Vegetables are ripe with vitamins and minerals, and pack a lot of punch with very low calories and fat. People need not worry about filling up on vegetables, and they’re one of the snacks that can be eaten in abundance without worry of racking up a lot of calories. Lean protein sources Fish, poultry and lean cuts of meat are often the basis for meals. They can be kept and enjoyed in moderation. Rich cuts of pork and beef may be flavorful but are high in saturated fats. Lemons or lemon juice Rather than seasoning foods with salt and butter, lemon juice is a tasty flavoring that lends itself well to many types of foods. Lemons and limes contain limonene, furocoumarins and vitamin C, all of which help reduce your risk of cancer.
IT STARTS TODAY FREE Week Pass There’s a unique combination at the Golden Isles YMCA. It’s a place where generations gather together. The Y offers everything from family activities, summer day camp DQG¾WQHVVHTXLSPHQWWR\RXWKVSRUWVDQG healthy living classes for older adults. At the Y, your membership means more.
Golden Isles YMCA 144 Scranton Connector Brunswick, GA 31520 912.265.4100 Ymcaofcoastalga.org
Make favorite recipes healthier
Using nonstick cookware when preparing your favorite meals can reduce reliance on oil or butter, cutting fat and calories from your diet.
When hunger pangs arrive and you head to the kitchen to prepare a meal or a snack, it helps to have healthy foods on hand so that you can fill up without filling out your clothes. Sugary or fattening foods may be popular snacks, but consuming too many of these items can cause health problems, including weight gain, that could last for years. Although health experts tout certain “super foods” that are essential for the body, there are run-of-the-mill foods that are far less glamorous but pack their own healthy punch and are much more readily available. When making your next shopping list, be sure to add these items. Low-fat yogurt Yogurt can be enjoyed as a snack any time of the day. Rich in calcium and healthy probiotics, yogurt can even replace certain ingredients in recipes, including creams and sour cream. As a dessert, yogurt is a better option than more fattening puddings or ice cream. Thicker varieties of yogurt can help you feel fuller, longer. Unsalted nuts An excellent proteinrich snack, nuts can be the go-to food when you need a nutritional pick-me-up.
*Bring this ad to the Golden Isles Y to receive a one week trial membership
6HEALTH & LEISURE PROCESS
6 The Brunswick News / Thursday, February 28, 2013
Health & Leisure
after 50 through simple steps Losing some weight is a goal for many people regardless of age. While youngsters and young adults might be able to get away with a few extra pounds without suffering any significant consequences, older adults carrying some extra weight might be putting their overall health at considerable risk. Shedding weight after the age of 50 is not always easy. As a person ages, muscle mass tends to dwindle while body fat has a tendency to increase. Since fat burns fewer calories than muscle, weight gain as a person ages is bound to happen. But that doesn’t mean such weight gain is inevitable. In fact, men and women willing to make certain changes with regard to diet and exercise can shed pounds after 50 while preventing future weight gain. Diet Men and women need fewer calories as
they age. For example, men and women in their 40s may need as many as 200 calories more per day than they will when they reach their 50s. Counting calories might seem difficult, so men and women in their 50s and older who don’t think they can count calories can try to eat more low-calorie foods like fruits, vegetables and whole grains. Consuming fewer calories often requires changing dietary habits, not only with regard to what you’re eating but also how you’re eating and even how you shop for food. Men and women used to dining out for lunch every day can start bringing their own lunches so they can gain greater control of their daily caloric intake. For those who find they’re frequently too exhausted to cook each night, they can prepare meals in advance to have healthy, homemade meals waiting instead of always ordering takeout
More than a golf course...
Value Driven No Gimmicks…. Just
Good Food, Good Golf, Good People and Great Fun!
Great Reception & Banquet Room Facilities! Membership opportunities available – come see what you’ve been missing! Ask about our ‘Preview Membership Program’
For more information contact Dan Hogan at 912.264.4377 x5 www.brunswickcountryclub.com
Muscle-strengthening activities, can help men and women over 50 lose weight and keep the weight off.
or delivery. When shopping for food, people should avoid doing so on an empty stomach so they’re less inclined to buy unhealthy snacks. Exercise Exercise is another essential component to shedding pounds after 50, though men and women over 50 should always consult a physician before they begin a new exercise regimen. The Centers for Disease Control and Prevention points out that regular exercise can help older men and women prevent the onset of a host of ailments, including heart disease and diabetes. In addition, the CDC notes that regular physical activity as one ages helps muscles grow stronger, which increases the chances that an individual will be able to perform necessary daily activities without the assistance of others. Maintaining that independence into older adulthood is a goal for many men and women, and it’s a goal that’s far more realistic for men and women who exercise than it is for those who don’t. When coupled with a healthy, low-calorie diet, routine exercise can help men and women over 50 shed extra weight and keep the weight off once it’s gone. According to the CDC, older adults need at least 2 hours and 30 minutes of moderate-intensity aerobic activity, such as brisk walking, every week and muscle-strengthening activities on 2 more days a week. These muscle-strengthening activities should work all the major muscle groups, including the legs, hips, back, abdomen, chest, shoulders, and arms. Muscle-strengthening
activities include lifting weights, working out with resistance bands, exercise such as push-ups and sit-ups that use body weight for resistance, and yoga. Even gardening that involves digging and shoveling can be considered a muscle-strengthening activity. Weight gain is often an expected side effect of aging. But men and women don’t have to gain weight as they get older. Some simple dietary changes and a commitment to routine exercise is all it takes to shed weight after 50 and keep that weight off once it’s gone.
7HEALTH & LEISURE PROCESS
The Brunswick News / Thursday, February 28, 2013 7 Does it Feel Like a Toothache in Your Leg or Thigh? Do You Have Hip Pain? Are You As Stiff As a Board When You Try to Get Up From a Chair? Have You Run Out of Hope?
How 5 Lies About LOW BACK PAIN Will Keep You Hurting, Frustrated & Exhausted...Forever! NEW Scientific Breakthroughs Make Short Work of Low Back Pain... Just What Big Medical Centers and High Priced Clinics Are PRAYING You Never Figure Out On Your Own! If youâ€™ve got any kind of back, hip or leg pain, your worries may be over in just a few minutes. At Healthsourceâ„˘ we have discovered what may be the best healing secrets for â€œbad backsâ€? â€“ EVER! We would be stupid to make such a claim if we couldnâ€™t back it up. We hate empty promises, and we also hate the lies most folks have been told about their backs. Thatâ€™s why itâ€™s important we expose these MYTHS about back pain. MYTH #1: Sciatica (pain down your leg) is always caused by herniated disc! A hidden little muscle crosses the No way ... even though most doctors will sell you a $3,000 MRI at the first sign of leg pain. But they donâ€™t tell you about a 5-inch nerve and pinches it here, but... muscle in the hip that can squeeze the sciatic nerve. And it feels EXACTLY like youâ€™ve got the worst slipped disc on earth. Itâ€™s a major discovery and... The good news is that it can be easy and inexpensive to correct! How? Just keep reading! But first, hereâ€™s a ...the PAIN picture to show you where the pain comes from: shoots down your leg!!!
MYTH #2: Stiffness from ARTHRITIS means youâ€™re getting old ...
SCIENTIFIC BREAKTHROUGH: and it must be the reason for all your pain and stiffness! Not true, because thousands of folks with arthritis in their backs have A hidden muscle may be causing your SCIATICA! absolutely NO PAIN! Then why do YOU feel like your back will snap if you bend forward or twist too fast? Because the truth is:
STIFFNESS may be caused by a hidden, even more dangerous problem than arthritis, and it can lead to a hip replacement!
You see, most folks believe that something mysterious (like maybe an â€œarthritis fairyâ€??) waved a wand over them, and theyâ€™re cursed... doomed to suffer forever. But did you know that many arthritis problems are CAUSED by a combination of unseen imbalances in the spine and surrounding muscles? Itâ€™s the most common cause of hip replacements but not that hard to correct if we catch it in time. Itâ€™s like the tires on your car... If the alignment is off just a teeny-weeny bit, at first you donâ€™t notice, but over a few thousand miles you start to see signs of wear... that is, if youâ€™re lucky enough to catch it before a flat on the freeway ruins your day. In your spine, youâ€™re lucky if you catch untreated imbalances before they ruin your spine! How to fix them? Just look at myth #3. MYTH #3: Your Back is â€œOutâ€?! â€œMy major complaint was low back pain. I tried exercise and Sure, thatâ€™s exactly how it feels. But old-fashioned chiropractors (the ones who only â€œcrack your back) really thought the spine stretching that didnâ€™t help. What did help me was HealthSource worked this way. Now we know better. New research provides a whole new arsenal of tools â€“â€“ not just a â€œcrack.â€? Chiropractic and Progressive Rehab. They adjusted my back and allowed the muscles to strengthen my back. I had difficulty You see, there are 7 different reasons for that painful locked up and stuck feeling that causes so much misery: working and recreational activities. I feel much better and s LOW GRADE SPASM s PELVIS TORQUE AND TENSION function better. I would highly recommend HealthSource.â€? s IMBALANCE OF HIPS s FALLEN OR DROPPED ARCHES Tom O. s STIFF VERTEBRAL JOINT s ADHESIONS IN LEG MUSCLE s PINCHED NERVE Itâ€™s NOT just your spine, and itâ€™s NOT just your muscles. As a matter of fact, if one of the major muscles that stabilize the spine is partly spasmed, a â€œ2nd stringerâ€? will have to carry the load. But this is a serious problem ... Itâ€™s like having your plumber doing all the dangerous electrical work! Sure, he may get it done, and it may work at first, but how long until thereâ€™s a fire? Or your back locks up? Which leads me to our next myth: MYTH #4: â€œItâ€™s Only a Muscle!â€?
MYTH #4: â€œItâ€™s Only a Muscle!â€? Boy, it's scary how many people think muscle problems are no big deal. Unfortunately, tight, bound-up and Boy, itâ€™s scary how many people think muscle problems are no big deal. Unfortunately, tight, bound-up and spasmed or spasmed tight or tight muscles can wear out joints faster than you can say, muscles can wear out joints faster than you can say, â€œCharley Horse!â€? "Charley Horse!" *That's why it's important to examine spine had AT THE SAME *Thatâ€™s why itâ€™s important to examine the spine AT THE SAME TIME as the muscles that control it. Itâ€™s also why the weâ€™ve TIME as the muscles that control it. It's also why we've had such outrageous success with even the worst backs at HealthSourceâ„˘. Because we such deal outrageous with BOTH the spine and muscles at at success with even the worst backs HealthSourceâ„˘. Because deal withthe BOTH the spine and the same time. We have spine experts (chiropractors) and muscle experts (therapists) and together theywedeliver absolute muscles at the same time. We have spine experts best way to help â€œbad backsâ€? â€“EVER!! This ties in to Myth #5 and the diagram: (chiropractors) and muscle experts (therapists) and together they deliver the absolute best way to help "bad backs"
MYTH #5: â€œMUSCLE RELAXANTSâ€? â€“EVER!! This ties in to Myth #5 and the diagram: will help your muscles heal! Good grief, NO! Your muscles tighten up for a reason, and A knot MYTH #5: â€œMUSCLE RELAXANTSâ€? sitting in a muscle relaxants are like turning back the clock on a time-bomb... you know itâ€™s still will going help to your muscles heal!muscle Good grief, NO! Your muscles above up for a reason, and muscle relaxants are like turning the beltline blow up! Sure, you may feel better now, but youâ€™ll pay later and pay â€œin spadesâ€?! tighten back the clock on a time-bomb... here... you know it's still going to So donâ€™t fall for these lies about your low back. Theyâ€™ll keep you hurting, frustrated blow up! Sure, you may feel better now, but you'll pay later and pay "in spadesâ€?! and exhausted...forever! Wouldnâ€™t you rather: s 4URN OVER IN BED WITHOUT PAIN WAKING YOU UP s 'ET UP IN THE MORNING WITHOUT BEING AS STIFF AS A BOARD s "E ABLE TO STAND FOR AS LONG AS YOU WANT WITHOUT SITTING DOWN FOR RELIEF s ,EAN FORWARD OVER THE SINK WITHOUT THAT hSTABBINGv IN YOUR BACK OR LEG Then fill out my FREE coupon NOW!
... shoots So don't fall for these lies about your low back. nasty PAIN They'll keep you hurting, frustrated and exhausted...forever! into your
Wouldn't you rather:
Turn over in bed without pain waking you up?
Get up in the morning without being as stiff as a board?
Be able to stand for as as you want without â€œI have had years of low back pain and problems. I was unable to lift at all. After mylong treatments, I feel sitting down for relief? tremendously better. The staff was so knowledgeable and friendly. I recommend HealthSource Chiropractic
Lean forward over the and Progressive Rehab.â€? - Johnny T. sink without that â€œstabbingâ€? in your back or leg?
Call HealthSourceâ„˘ NOW!
A knot sitting in a muscle above the beltline here...
...shoots nasty PAIN into your BUTT, here!
(EALTH3OURCEĂ? OF 3T 3IMONS s "