Health and Wellness, The Coastland Times

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by Danielle Puleo danielle.puleo@thecoastlandtimes.com

There is no shortage of places to exercise in the Outer Banks. From yoga to Pilates to cross fit to weight training, there is sure to be a place on the island to suit your workout goals.

Roanoke Island Fitness Lab just opened in Manteo. They describe their workout center as “functional fitness” that caters to people of all ages. They offer a variety of classes such as yoga, TRX, HIIT (high intensity interval training) and more.

The Outer Banks Sports Club in Nags Head has been around for a while now, but continually ups the game with their classes and equipment. In more of a gym setting, the sports club offers an abundance of exercise equipment accompanied by an upstairs workout room where classes like spin, jump start, boot camp and yoga are held.

OBSC offers a $20 daily pass which allows you to check out the facility and see if it suits your exercise routine.

The Outer Banks YMCA is also located in Nags Head and along with classes and equipment, the Y offers a basketball court and indoor/outdoor pool for its members. If you decide to join the Y soon, they are offering a 50% discount on new memberships through January 31. The Y also offers camps and childcare along with art/ music classes.

Another fitness center a little more north also offers childcare services at their facility. The OBX Fitness Collective is just like the name implies, a “collective” of classes and offerings

that are unique in their styles and techniques. If you’re looking for more of a class-style workout center, the collective offers a variety of classes throughout the week. They offer unlimited monthly passes for $90.

Outer Banks Yoga is located in Kitty Hawk and offers many different styles of yoga classes for anyone wishing to fi nd their “zen.” From beginner to advanced, Outer Banks Yoga is there to provide courses to all levels. They also offer yoga teacher training, in the form of two different pathways, which each include over 220 hours of training.

Not feeling a gym? There are plenty of other places to get a good workout in. Take OBX Laser Tag for example. Situated in Nags Head, OBX Laser Tag offers games of all kinds for people of all ages. Single play is only $9 per person and it is a fun, interactive way to spend time with loved ones and be active.

Jumpmasters Trampoline Park is another great alternative to a gym.

With over 14,000 square feet of indoor space, this park is the only trampoline park on the beach. They offer dodgeball, ninja warrior courses, foam pits, climbing walls and, of course, trampolines. The cost is $35 for a whole day of active play, with lower-priced options for shorter durations and local and military discounts available.

There are also, of course, plenty of cost-free activities in the great outdoors. Just a few possibilities include beach and watersports activities, running, walking dogs, strolling in a park or riding a bike.

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The Outer Banks Sports Club in Nags Head.

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OBX Laser Tag in Nags Head.

THE COASTLAND TIMES DANIELLE PULEO PHOTO

There is no shortage of places to exercise in the Outer Banks, no matter what your exercise desires are.

JANUARY 29, 2020 THE COASTLAND TIMES

Healthy bites B��k� � � � u O � � � ��

by Danielle Puleo

danielle.puleo@thecoastlandtimes.com

The Outer Banks is chock-full of restaurants, coffee shops and delis that have you covered when it comes to eating healthy.

When it comes to wellness, having a balanced diet and eating well-rounded meals is always preferred. Whether you are vegetarian, vegan, heart-conscious or just looking for a fresh meal, here are some places with menu items that won’t disappoint.

Hatteras Bowls is situated in Waves and

serves up some great vegetarian and vegan treats. From açaí bowls to smoothies to avocado toast and sweet desserts, this restaurant has a bunch of healthy menu items and a great view to go along with them.

Up towards Nags Head, the newly opened Fresh Fit Café sits off S. Croatan Hwy. and offers some great vegetarian and vegan options as well diet-friendly meat choices as everything in between.

Their chickpeas wrap, filled with roasted

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Smoothie bowls are all the rave right now, and there are several spots in the Outer Banks that serve these healthy and delicious creations.

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Dare County Department of Health & Human Services

is committed to meeting the evolving health & social needs of our community. We are proud to offer a variety of services to assist with your health & wellness. More information about our services can be found at:

darenc.com/hhs

NOW Providing Clinical Services at 3 locations: • Manteo • Frisco • Nags Head

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Call us today at 252.475.5003

Making Healthy Happen One Habit At A Time Learn more about diabetes prevention

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County of Dare

Department of Health & Human Services

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P.O. Box 669 | Manteo, NC 27954 Health 252.475.5003 | Social Services 252.475.5500| Veterans Services 252.475.5604 | darenc.com/hhs

JANUARY 29, 2020

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Ladles Soups, Salads and Sandwiches in Kill Devil Hills.

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Greenside Bar and Grille in Powell’s Point.

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From PAGE 3 chickpeas, onions, peppers, avocado and spinach wrapped in a whole wheat wrap is the perfect lunch meal and is even better paired with one of their fresh squeezed juices, like the Green Booster.

Further north on Croatan Hwy. is Waveriders Coffee Deli Pub. Doubling as both an eclectic coffee shop and nighttime hangout, this restaurant offers some unique cuisines. Some fan favorites include the black bean burger, which is vegan, gluten-free and made in-house, as well as a large assortment of smoothies that are sugar-free.

Waveriders also offers a vegan cashew spread in place of cream cheese on their avocado toast, which seems to be a big hit.

In Kill Devil Hills, a small restaurant called Ladles offers a creative twist on a traditional comfort food: soup. Soup is a great alternative for a wholesome meal that is healthy and filling. Some daily

specials at Ladles include Tomato Florentine, Asparagus and Crab, and Thai Coconut Chicken soup.

The Salad Bowl is located in Kitty Hawk and, yes, it does have salads on the menu.

Offering signature salads and wraps, the Salad Bowl lets you create a salad or wrap from scratch with ingredients you choose. They also serve fruit and vegetable smoothies, like the Double Deuce and Island Time Over the bridge and into Powell’s Point, The Greenside Bar and Grille is located in The Pointe Golf Club. Greenside tries to cater to everyone’s diet by offering your typical pub grub with healthy alternatives, like their veggie tacos. These tacos consist of sautéed mixed vegetables and cheese.

Head hef of Greenside, Shaun Belangia, said he tries to “cater to everyone.” He has served vegetable lasagna for events before and includes a veggie burger on his menu, made with beans and rice.

Waveriders Coffee Deli Pub in Nags Head.

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How to incorporate more heart-healthy foods into your diet Diet and heart health go hand in hand. The American Heart Association notes that a healthy diet and lifestyle are the best weapons to fight cardiovascular diseases, which the World Health Organization says kill more people across the globe each year than any other disease.

Men and women do not need degrees in nutrition science to create heart-healthy diets for themselves and their families. In fact, the familiar calls to “eat your fruits and vegetables” many adults recall from childhood lessons or nights around the family dinner table still bear weight today. A diet that is rich in fruits and vegetables is a hallmark of a healthy lifestyle. And supplementing such a

diet with other heart-healthy foods processor, and then sauteed in some is a great way to reduce one’s risk for olive oil until they’re soft. They can cardiovascular disease. then be mixed in with the lean meat, and the meal can be cooked as it normally would. At the breakfast table, FRUITS AND VEGETABLES The U.S. Department of Health and add fruit to a bowl of cereal to make Human Services notes that fruits for a more flavorful morning meal. and vegetables are healthy whether they’re fresh, frozen, canned, and/or DAIRY PRODUCTS dried. The AHA advises eating fruits When purchasing dairy products, and vegetables with every meal and the DHHS recommends sticking to snack, and that may require a little fat-free or low-fat options. Replace creativity as you sneak them into fa- whole milk with fat-free or 1 percent vorite dishes. For example, the AHA milk and buy only fat-free or low-fat suggests replacing half the ground cheese. When snacking, reach for fatmeat in recipes for burgers, meatloaf free or low-fat plain yogurt or cotor meatballs with cooked chopped tage cheese. You can even add fruit mushrooms. The mushrooms can be or vegetables to such snacks to make finely chopped with a knife or food snack time even more heart-healthy.

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THE COASTLAND TIMES PROTEINS Healthy proteins are another way people can promote heart health with their daily diets.

When choosing proteins at the grocery store, the AHA recommends choosing chicken and fish over red meats. That’s because red meats, which include beef and lamb, have more saturated fat than chicken and fish. Saturated fats increase blood cholesterol levels and can worsen heart disease, while the unsaturated fats in fish like salmon can actually reduce the risk for cardiovascular issues like heart failure and ischemic stroke. When preparing poultry, remove the skin, as most of the saturated fat in poultry is found just beneath the skin.

GRAINS When buying grains, the DHHS recommends reading the ingredients list on the package before purchasing. Make sure whole wheat or another whole grain is the first item listed in the ingredients list, and choose only those products that say 100 percent whole grain. Instead of preparing white rice as a side dish, serve brown or wild rice, quinoa or oats.

A heart-healthy diet is easy to design and just as flavorful as less healthy alternatives.

Foods with ample antioxidants The term “antioxidants” is frequently associated with cancer prevention. Antioxidants are helpful, but many people may not fully comprehend the role antioxidants play in fighting cancer.

Antioxidants are chemicals that interact with and neutralize free radicals, thus preventing them from causing damage, offers the National Cancer Institute. Free radicals are formed in the body by exposure to ionizing radiation and other radiation. An excessive amount of free radicals in the body can negatively affect cells and potentially lead to the formation of various types of cancer and other diseases.

While the body makes some of the antioxidants it uses to scavenge free radicals and render them ineffective, it also relies on antioxidants from food sources.

The Dana-Farber Cancer Institute says that, to date, nine randomized controlled clinical trials of dietary

antioxidant supplements for cancer prevention have been conducted worldwide. Some studies have pointed to the benefits of antioxidant supplements, while others found that these supplements can actually elevate cancer risk or diminish the efficacy of cancer treatments. Increasing antioxidant intake may be best accomplished by eating a variety of plant-based foods that contain high levels of naturally occurring antioxidants, rather than through supplementation.

So what foods offer the highest levels of potentially cancer-fighting antioxidants? The largest and most comprehensive study to date into antioxidant levels was published in 2004 in the Journal of Agriculture and Food Chemistry by the U.S. Department of Agriculture. Researchers analyzed antioxidant levels in more than 100 foods.

Here’s a look at some of the best bets for beneficial foods that may be part of

a cancer-fighting diet.

• small red bean (dried) • wild blueberry • red kidney bean (dried) • pinto bean • cultivated blueberry • cranberry • cooked artichoke • blackberry • prune • raspberry These foods rank high among those with the most antioxidants per serving, according to the USDA. However, many other foods also are great sources of antioxidants. These include russet potatoes, pecans, gala apples, walnuts, Indian gooseberries, cloves, and mint.

Eating a variety of fruits and vegetables, particularly berries, can provide many of the antioxidants the human body needs to neutralize the potential damage caused by free radicals.

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The relationship between eating and exercise Diet and exercise are each vital components of a healthy lifestyle. While these components tend to be looked at separately, diet and exercise are actually interconnected.

According to the American College of Sports Medicine, adequate food and fluid should be consumed before, during and after exercise. Following that advice can help men and women maintain their blood glucose concentration during exercise, which allows them to maximize their performance and improves their recovery time.

Some people understandably may feel that eating before exercising seems counterintuitive, as food may contribute to feelings of sluggishness that would make it hard to maximize a workout. But what

people eat, and drink, prior to working out is important, as the right foods can make a positive impact while the wrong foods can have the opposite effect.

The American Heart Association and the ACSM recommend hydrating with water prior to working out. The ACSM recommends drinking between two and three cups of water two to three hours before exercising. Adults accustomed to working out in the early morning can try to wake up earlier so they can give their bodies time to hydrate before they begin exercising. It’s also important to continue hydrating during a workout, as the ACSM recommends drinking between one-half to one cup of water every 15 to 20 minutes during a workout (amounts can be adjusted based on variables such as the weather

and individuals’ body sizes). After a workout, the ACSM recommends drinking two to three cups of water.

Food also plays a vital role in maximizing a workout and improving recovery time. The AHA recommends fueling up on healthy carbohydrates, such as wholegrain cereals, whole-wheat toast or lowfat or fat-free yogurt, two hours before exercising. Doing so might pose a problem for early morning exercise enthusiasts, and in such instances the AHA advises eating a piece of fruit such as an apple or banana five to 10 minutes before beginning a workout. Avoid saturated fats and a lot of healthy protein prior to working out, as it takes longer for these fuels to digest in the stomach. Until foods are digested, muscles may not get all of the

oxygen and energy-delivering blood they need during a workout, so it’s best to stick with foods that the body can digest more quickly.

The Mayo Clinic notes that it’s also important to make food a part of your post-workout routine. Eating a post-workout meal that contains both carbohydrates and protein can aid muscle recovery and replace glycogen stores that help increase energy levels after working out.

The most effective way to exercise involves healthy foods, which can improve performance and lead to quicker post-workout recovery.

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JANUARY 29, 2020 THE COASTLAND TIMES

The role screening should play before starting an exercise regimen Exercise plays a significant role in disease prevention. According to the Centers for Disease Control and Prevention’s National Center for Chronic Disease Prevention and Health Promotion, physical activity helps to reduce individuals’ risk of chronic conditions, including type 2 diabetes, heart disease, various types of cancer, and dementia.

As vital as exercise is to a healthy lifestyle, many people simply are not getting enough of it. A 2018 report from the National Center for Health Statistics found that only about 23 percent of American adults between the ages of 18 and 64 are meeting the benchmarks for physical activity guidelines set forth by the U.S. Department of Health and Human Services. And that problem is not unique to the United States. A recent study from Statistics Canada found that only about 17 percent of adults in Canada were

meeting the minimum guidelines for weekly physical activity established by the Canadian Society for Exercise Physiology.

Such figures illustrate the emphasis that many adults must place on getting more physical activity. But returning to physical activity after a long layoff or becoming physically active for the first time are not as simple as lacing up a pair of running shoes and hitting the road. In fact, the American College of Sports Medicine notes the importance of preparticipation health screening for adults about to engage in physical activity after a period of inactivity.

with one’s ability to exercise. Doctors will likely ask patients about their medical histories and their family histories as well, as each of these factors can be used to determine whether a person is ready for physical activity or any restrictions need to be put in place to protect them.

WHAT HAPPENS AFTER A PREPARTICIPATION HEALTH SCREENING?

Once a physician conducts a health screening, he or she will conclude if an individual can exercise and how much he or she can exercise. Adults who are cleared to exercise but have never been physically active or have gone years without exercising WHAT IS A PREPARTICIPATION will likely be advised to take it slowly at first.

HEALTH SCREENING? A preparticipation health screening is an Doctors may provide specific exercise recexamination conducted by a physician that ommendations or refer patients to a sports looks for particular issues that may interfere medicine professional who can help them

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devise an appropriate workout regimen.

Doctors also may recommend followup appointments to track patients’ progress. Such appointments can be invaluable, as they can help people whose overall health has improved after limited exercise ramp up the intensity of their workouts, which can help them continue on the course to a healthier life. However, it’s important that people consult their physicians before increasing the intensity of their workouts. A second screening might even be worthwhile, helping people and their physicians alter workout regimens that reflect their improved overall health.

Many people aspire to exercise more. In many instances, a preparticipation screening is a vital component for people looking to become more physically active after a long layoff.

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How to approach nutrition when feeding children away from home Children can be picky eaters. Parents know that getting kids to eat anything, much less healthy foods, can sometimes make the dinner table feel more like a battlefield than a place to break bread.

That’s especially so when the dinner table is in a restaurant, where savvy youngsters might know less nutritious dishes like macaroni and cheese or fried chicken fi ngers are on the menu. But the benefits of a healthy, balanced diet are so numerous for youngsters that it’s worth doing whatever it takes to get kids to embrace nutrient-rich foods, both at home and when dining out.

The American Academy of Family Physicians notes that a healthy diet can stabilize children’s energy levels, help

them maintain healthy weights and potentially prevent mental health conditions, including anxiety and attention deficit hyperactivity disorder, or ADHD. But recognizing the importance of a healthy diet and getting kids to embrace one are two different things, especially when kids are dining out and being tempted by unhealthy alternatives. In recognition of that, the American Academy of Pediatrics recommends the following strategies to parents who want their kids to eat healthy when they’re away from home.

• Make meals all-inclusive. When preparing school lunches or taking youngsters out for a night on the town, make sure to offer a mix of foods from the five

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THE COASTLAND TIMES food groups. The AAP recommends parents offer vegetables, fruit, grains, lowfat dairy, and/or quality protein sources, which can include meat, fish, nuts, seeds, and eggs. Offering each of these foods at every meal may not be feasible, but kids should eat foods selected from the major food groups at every meal.

• Avoid highly processed foods. The National Institutes of Health notes that studies have suggested there’s a link

between highly processed foods and health problems. Such foods, which typically contain ingredients such as hydrogenated oils, high-fructose corn syrup and flavoring agents, are typically high in calories, salt, sugar, and fat.

While highly processed foods tend to be easier to make and readily available at restaurants, serving them to youngsters can start kids down the road to poor dietary habits, potentially increasing

their risk for obesity and diseases like heart disease and diabetes. When packing snacks for school lunches or taking kids out to restaurants, be sure to include or bring along healthy whole foods, such as fruits and vegetables.

This can ensure kids get some healthy fare during mealtime.

• Enhance foods if necessary. While high amounts of sugar, salt and fat can jeopardize the health of adults and

youngsters alike, the AAP notes that small amounts of these substances can be used to enhance kids’ enjoyment of healthy foods and increase the likelihood that they will eat them.

Parents may not have much control over what their children eat while away from home. But a handful of strategies can increase the likelihood that kids enjoy healthy fare when eating at school or at restaurants.

It’s okay if walkers miss the 10,000-step standard Over the last several years, many people have embraced the notion that 10,000 daily steps are the way to being physically fit. Health experts espouse that notion and trainers endorse it, but is there scientific proof behind the recommendation?

The 10,000-step standard — which equates to roughly five miles, depending on a person’s stride length and speed — has some surprising origins that are not necessarily rooted in medical science.

I-Min Lee, a professor of epidemiology at the Harvard University T. H. Chan School of Public Health and the lead author of a new study published in May 2019 in The Journal of the American Medical Association wanted to explore the origins of the 10,000-step recommendation. She discovered the guideline evolved from a marketing strategy devised by a Japanese company called Yamasa Toki. That firm introduced its new step-counter in 1965, naming it Manpo-Kei, which translated into “10,000 steps meter.” They marketed the meter using the Japanese character for “10,000,” which resembles a man walking. The character and round number proved memorable and the slogan, “Let’s walk 10,000 steps a day” was catchy. As a result, many people adopted the 10,000-step approach, even though its medical benefits might not have been proven.

But this isn’t to suggest that taking 10,000 steps per day cannot be part of a healthy living plan. In fact, such a goal promotes physical activity, which is a key component of a healthy lifestyle. However, simply taking 10,000 steps per day might not be enough to achieve long-term health.

Lee conducted her own research to test if the Japanese were on to something by inadvertently setting the 10,000-step standard. She found that an increase in walking correlated to lower mortality rates among more than 16,000 elderly American women. However, when these women reached about 7,500 steps the mortality rates leveled out, suggesting that those extra 2,500 steps might not be necessary.

Even the manufacturer of one of the most popular fitness trackers, Fitbit, says that users’ step goals can vary depending on need, and that goals may even shift over time. People who are looking to lose weight and maintain their existing health will need to modify their step count accordingly. Working with a qualified trainer or using a medically sanctioned training program can help people exercise safely and effectively.

Taking 10,000 steps per day may help people achieve their health-related goals.

But 10,000 steps alone likely won’t be enough to achieve optimal health.

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