Healthy Lifestyles by Times-Call Newspaper

January 23 & 26, 2011

Longmont Times-Call Publication

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January 23 & 26, 2011

Longmont Times-Call Publication

4 Find out which form of yoga is best for you 6 Get your core in shape 8 Don’t let insomnia affect your health

23 Define your personal health

10 Stop gingivitis in its tracks

24 Keep your run healthy

12 Get fit and have fun while doing it

24 The benefits of walking

13 Keep your skin healthy even in the winter

25 Find the right workout facility

14 Good posture is key to good health

26 The ins and outs of diet fads

16 Stock your kitchen to promote healthy habits

26 Makeover your medicine cabinet

18 Adopt a lifelong diet 19 Don’t let knee pain slow you down 20 Lead a healthy life as a vegetarian

Kristi Ritter Summer Stair

Specialty Publications Editor kkritter@times-call.com, 303-684-5275 Specialty Publications Associate Editor sstair@times-call.com, 720-494-5429

21 Jump start your mood with these foods

Contributing Writers

22 Ease pain with a massage

Cover design by Trisha Allin Check out our digital edition at www.timescall.com/magazines.asp

Lauren Feighery, Anna Taylor

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January 23 & 26, 2011

Decoding Yoga

Carole Elliott concentrates on open breathing and meditation as she prepares for the start of her yoga session at Solar Yoga. (Paul Litman/Times-Call) Left: Photo courtesy Core Power Yoga.

Choosing a style of movement that works for your body

By Anna Taylor

Longmont Times-Call

Yoga has been getting a great reputation for it’s numerous health benefits, but with the vast array of types and styles out there it can be hard to wade through the options to find your perfect fit. To get started, here’s the breakdown of three popular forms. Vinyasa This form of yoga focuses on coordination of breath and movement and is a physical form of yoga. “Vinyasa is very flowbased,” explains Lara Borrego, studio manager for Core Power Yoga in Boulder on the Hill. “Each breath is linked to a movement Stacie Finucan, yoga instructor and co-owner of Solar Yoga, conducts class during the Hot Yoga class. (Paul Litman/ Times-Call)

and each movement flows into the next.” Stacie Finucan, co-owner of Solar Yoga in Longmont, explains that their Vinyasa class is by far the most free-form in terms of styles. “Our Vinyasa teachers have very diverse backgrounds in training so it won’t always be the same from class to class,” she says. “It’s great for people who like the flowing movements with the variety and creativity from the teachers.” There are also variations in Vinyasa classes such as the Hot Flow class at Solar in which the Vinyasa poses are held for longer periods of time and has a much slower pace. Also, Core Power in Boulder offers a

class called Yoga Sculpt, a Vinyasa class that incorporates light weights for an extra challenge. “It’s for our more intermediate students,” Borrego explains. “It’s really great for women as they age for bone density and building lean muscle.” Bikram Bikram, also called Hot Yoga, is a comprehensive workout that combines endurance, muscular strength, flexibility and weight loss. This form is practiced in a 95to 105-degree room to promote flexibility, detoxification and to prevent injury. “The heat helps you stretch out and get deeper into the postures without risk of tearing muscles,” explains Kevin Lincicome, owner This yoga workshop at Bikram Yoga gave attendees a chance to practice with a senior instructor. (Courtesy Bikram Yoga)

January 23 & 26, 2011

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Courtesy Bikram Yoga

of Bikram Yoga in Longmont. The practice is composed of 26 poses, each performed twice over the course of 90 minutes. “If you take a Bikram class anywhere it should essentially be the same,” Lincicome says. And while the heat may be intimidating, it definitely has its perks. The founder, Chadroy Bikram, looked at the common ailments Americans have and developed the poses to remedy them. Not to mention, the heat and humidity in the rooms stimulates sweating which leads to detox of the body. “Living in Colorado, the humidity really helps because it’s so dry,” Borrego says. Restorative This form of yoga has been increasing in popularity because of its gentle nature. “Restorative yoga can be incredibly passive,” Finucan explains. “You should be able to go into it at any level.” Core Power also offers a restorative class called Core Restore. “It’s a yin-style yoga,” Borrego says. This means that it focuses more on flexibility and centering yourself. This type of yoga also incorporates props and floor postures. Finucan says this type of yoga is great for those who want to be loosened up with postures, but don’t necessarily want the rigorous moves of other styles. “It’s also really good for some people with physical problems that might not let them do the more intense classes,” she says. Regardless of the type of yoga you choose, each practice has a multitude of benefits for your body and mind. “It’s very systematic,” Borrego says. “It’s really a workout from the inside out.”

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Front from left, Kevin Curtis, Melissa MacInnis and Joe Farina execute the upward facing dog pose during the hot yoga class at Solar Yoga. (Paul Litman/Times-Call)

Longmont Times-Call Publication

January 23 & 26, 2011

Working Your Core

INTERMEDIATE CORE WORKOUT – THE ADVANCED PLANK

Story and Photos by Lauren Feighery • Longmont Times-Call The holiday bulge seems to hit your core the worst and your new year promises of fixing it died out with your will. Instead of giving up, get up. Your core needs you. “Everything we do relies on core stability,” says Russel Ramm, a personal fitness trainer at Anytime Fitness in Longmont. Strengthening the core is important for balance, posture, health and full body strength. Contrary to popular belief, your core is more than just one small part of your body. Shari Lesser, functional balance and core training specialist with Balance2BFit (http://balance2bfit.com,) says your core is everything from the top of your rib cage to your hip flexor. It’s not just your stomach, but your back, glutes and sides. Wishing away the excess weight from winter hibernation mode won’t do much good. Truth is, you’ll have to sweat a little and stay motivated at any fitness level. With these core workouts provided by Lesser and Ramm, motivation tips and a little determination, you’ll be able to do more for your core.

Stay Motivated

Sign up for an intramural sports team. The more you workout, the more you’ll not only be helping yourself, but your team will benefit from your improvement. Look at your mini progress. Instead of focusing on the weight, focus on how you feel and how your clothes fit. If you can do 10 more repetitions than the weeks before, congratulate yourself. Try to find rewards when you finish a goal. Treat yourself with something you enjoy, such as a night out on the town or go shopping. Remember to relax and be proud of your accomplishments, big or small.

Lie face down, with your forearms flat against the ground, palms facing the ground. Legs should be extended down, with a slight bend in the knee. You should be in a traditional plank position.

BEGINNER CORE WORKOUT – THE ARM WIPERS

Women, if you’re feeling bigger after working out, don’t worry. Women tend to hold onto water weight within the first couple of weeks of working out, so remember this is normal and it’ll go away naturally. As a tip, don’t plan on slipping into your skinny jeans a week after the workout regimen. Set short-term and long-term goals for yourself. Goals such as running an 8-minute mile within a month and signing up for a triathlon or athletic competition. Trying to reach your short term goal will create constant progress, while the long term goal will keep you going.

Lift your right arm up, reaching it forward away from your face. Simultaneously extend your left leg off the ground away from your body. Stretch your arm and leg as high as possible while keeping them straight.

Lay with your back over a balance ball. The center of the ball should hug your upper back and your feet should be flat on the ground. Put your arms straight in front of you without hyper-extending and touch your hands together without lacing your fingers together.

Rotate your body in a full 90-degree rotation to the right and left with your arms as guides. The ball should glide beneath you, so catch the ball after the rotation with your shoulders. Repeat until you reach 10 repetitions. Take a break and do 10 more. This exercise will focus on your obliques. Remember to keep your feet flat and keep your stomach as flat as possible.

Go back into the basic plank position. Repeat step 2, but instead with your left arm and right leg.

Go back into the basic plank position and hold this position for 30 seconds. This exercise will focus on your abdomen and back. Remember to hold your stomach in and your back and glutes straight throughout the exercise.

Photos of Shari Lesser, functional balance and core training specialist, Balance2BFit

January 23 & 26, 2011

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ADVANCED CORE WORKOUT – ONE LEGGED LOADED PISTOL

Start with your weak leg first and balance on your weaker leg. Your other leg should be straight and directly behind you.

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Reach your arms forward in front of you while moving your strong leg in front of you off the ground, in a bent 90 degree angle.

Lace your fingers together under the foot of your strong leg and push your strong leg straight out in front of you with your hands still holding the bottom of your foot.

While in this position, bend your weak leg and lower your body as close to the ground as you can. Repeat until you’ve reached five repetitions. Repeat steps 2 to 5 but this time balance on your strong leg instead of your weaker one. This exercise will focus on your glutes and hamstrings. Remember to hold in your stomach and try to keep the bent knee in step 4 parallel to your ankle.

Longmont Times-Call Publication

January 23 & 26, 2011

Tired?

Insomnia can affect one’s health By Kristi Ritter

Longmont Times-Call

Sleep is essential to our lives, and vital to our health and well-being. Not only does your body need sleep to recharge, but your emotional, mental and physical performances may suffer if you’re not rested. And, lack of sleep can affect more than your work performance and ability to stay awake throughout the day. It can wreak havoc on your immune system, leading to ailments throughout the body. While you sleep, your immune system releases proteins called cytokines, which increase when your body has an infection, inflammation and stress. These increased cytokines are vital in fighting the infection and regulating deeper sleep for more rest. If lack of sleep builds in your life, you may ultimately suffer from a sleeping disorder such as insomnia. Dr. Richard Jacobi, a family practitioner at Longmont Clinic, says insomnia is fairly common. It manifests itself in the inability to fall or stay asleep, and leaves people unrefreshed after a sleep

cycle. Insomnia can take a toll on a person’s body by limiting their ability to function during the day and zapping energy levels and mood, as well as health and work performance, and quality of life. Jacobi says insomnia is subjective to a large degree since people need different sleep requirements depending on their age. The symptoms of insomnia often include: • difficulty falling asleep; • awakening during the night or too early; • not feeling well rested; • fatigue or sleepiness during the day; • irritability, depression or anxiety; • difficulty paying attention; • increased errors or accidents; • tension headaches; and • worries about sleep. These symptoms can often lead to many problems throughout a person’s day that include affecting one’s mood and concentration, mental and physical performance can suffer, and muscle aches and possible memory impairment can develop, Jacobi says. So why do so many people suffer from insomnia? Lori Lloyd, an acupuncturist, Chinese herbal medicine practitioner and owner of Elements of Health in Louisville, says a lot of it has to do with stress in people’s lives. “We’re all doing too much and going to bed with too many things on our mind,” she says. “We don’t allow our brains to shut off.” With many people today always in contact – whether checking e-mail, surfing websites, writing reports on the job or even social networking – Lloyd says many have lost the ability to shut things off and get the rest their body craves. For many people, they have trouble falling asleep or waking up, they toss and turn throughout the night, and may finally fall asleep just before the alarm sounds. “Insomnia for some people has almost become acceptable in a way. People tend to just brush it off,” she says. Jacobi says other causes of insomnia include: • consuming excessive alcohol, which can cause early or mid-night awakening; • depression symptoms can be associated with sleeping disorders, often preventing people from falling asleep; • shift work can be a problem when the body works opposite of what it should; and • consuming too much caffeine. In Lloyd’s practice of acupuncture and Chinese herbal medicine, each person is looked at differently for their particular sleep disorders and symptoms. “There is a different reason for everyone to get insomnia, and how they are treated for it.” Chinese medicine focuses on optimal health in four major body systems: oxygen flow (referred to as Qi in Chinese), blood flow, organs and the nervous system. Utilizing a number of different techniques, Chinese medicine stimulates the flow of blood and oxygen to affected areas to help restore body balance. For example, when the body is out of balance, it breaks down, becoming sick. Chinese medicine helps to restore that balance and

January 23 & 26, 2011

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treat the overall body as a whole person. “Most of this out of balance happens because of stress, which can really knock the body out of balance,” Lloyd says. Acupuncture helps to aid in treating the whole body by restoring the amount of Qi and blood throughout the body, helping it to heal and restore itself to a healthy well-being, allowing people to sleep comfortably and feel well-rested. Some short-lived insomnia can be treated by over-the-counter medicines. However, Jacobi cautions that many medications may just provide morning grogginess. People can also take natural supplements, such as melatonin, which is a hormone found in the body that helps regulate sleep and wake cycles. However, Jacobi cautions that if insomnia is a chronic problem, it may be linked to more problems and should be checked by a professional. Lifestyle changes and patterns can also help insomnia. Lloyd and Jacobi suggests the following: • Minimize stimulation. Don’t do any work or be on the computer right before bedtime. Give the brain time to shut off and get into a sleep mode. • Make a ritual before going to bed for shut-down time. Take a warm bath, stretch or read to create a break from normal daily activity. • Limit caffeine late in the day. • Make sure the bedroom is dark, quiet and a little on the cool side for optimum sleeping. • Establish a daily pattern for the time you go to bed so the body is consistent. • Don’t exercise for several hours before bedtime to allow your body to relax. It is vital for people to get proper amounts of sleep, as it is one of the most important things for the body’s health.

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Prevent gingivitis with a good at-home oral care routine

By Summer Stair

Longmont Times-Call

Gingivitis is a common term often heard on TV commercials or mentioned by the dentist, but what really does it mean? It may sound basic, but it’s simply inflammation of the gums. While this may not seem like a drastic call for action, it in fact is. If left untreated, gingivitis can lead to other serious problems, such as periodontitis, which is permanent bone loss in the mouth. The good news is gingivitis is treatable and can be reversed, essentially eliminating it if caught in its early stages. Ronald Lambert, D.D.S., P.C., who practices in Longmont, says gingivitis is caused by plaque accumulation on the teeth. “Plaque buildup is then exacerbated by poor or average dentistry,” he says. This could include crowns or fillings not fitting correctly. Preventing or getting rid of gingivitis is all about having a good home-care routine, which includes brushing your teeth a minimum of twice a day and flossing or using a toothpick daily. Lambert stresses the importance of doing both. “When you brush (your teeth) you’ve only gotten 60 percent of the area cleaned,” he says. “In between the teeth is the other 40 percent. “We can never remove plaque completely, but we are trying to stop the colonization process,” Lambert says. Establishing preventative care can be learned at any time in life, but if taught and practiced at an early age, good, oral health becomes a way of life. Dr. Jonathan Hanks of Hanks Family Dentistry in Longmont, says parents should play an active role in educating kids about brushing and flossing. To make the routine fun, Hanks suggests kids

HOW TO TEST FOR GINGIVITIS Many people don’t know they have gingivitis because in its early stages it is often painless, but it is important to know that pain-free gums can still have the disease. Ronald Lambert, D.D.S., P.C., gave the following tips to test if you have healthy gums at home. He cautions though that while an at-home test can tell you if you might have gingivitis, only a licensed dentist can give you a formal diagnosis. If you have any of the following signs, please contact your dentist. • Examine your gums in the mirror. The most prominent signs of gingivitis are swollen or excessively red gums. If your gums are inflamed or have a reddish-purplish hue, contact your dentist. • Look to see if your gums are receding or pulling away from the teeth. Gingivitis can cause the gums to recede, which weakens the teeth increasing the chance of tooth decay. • Check your toothbrush for blood after you brush or floss your teeth. This is not normal. • Test your mouth for sores, or lingering sores. Persistent inflammation can be a sign of a bacterial infection. • Watch for gums that itch or are sensitive. • Scrape your teeth with a toothpick. Plaque and tarter buildup can lead to gingivitis. If this is present a trip to the dentist will ensure a good thorough cleaning. – Summer Stair

January 23 & 26, 2011

Build a healthier diet with good foods, beverages Article Resource Association

Incorporating healthy eating and drinking habits into a daily routine can be easy. For instance, with a few simple substitutions parents can transform a typical packed lunch into a delicious yet nutritional powerhouse. And when it’s done properly, kids won’t miss a thing. A few tips: • Swap white bread and tortillas for whole wheat. • Replace high-calorie spreads with lower-calorie versions, and/or mustard. • Think about increasing flavor and texture with healthful additions. Layering veggies on a sandwich really amps up its nutritional content. • Consider baked or air-popped treats instead of fried chips. • Trail mix, especially one full of healthful nuts and dried fruits, is a great snack that provides lasting energy. • Packing a bottle of water instead of a sugary beverage is a convenient way to help save 145 calories a day. Water keeps kids healthfully hydrated and it can also help maintain concentration and alertness, whether at school or on the playing field. Did you know that the average American guzzles three sugary drinks a day? According to a survey released earlier this year, most Americans realize the number of calories they are knocking back with every sugary drink is just as important as the calories in the food they eat. However, fewer than half of those surveyed rarely pay attention to the caloric content of the drinks they enjoy and serve to their families.

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Sedation...

Dr. Rogge is one of the few dentists in Longmont that practices sedation dentistry...because we don’t want a trip to the dentist to be a terrifying experience. A Few Facts About Gingivitis (Gum Disease) • Gum disease is the number one cause of tooth loss • Gum disease has been proven to cause systemic problems from bacteria entering blood (e.g. heart, strokes, infections) SIGNS OF GUM DISEASE: • Redness or swelling of gums • Bleeding when brushing or ﬂossing • Bad breath, sensitive or loose teeth

RX FOR GUM DISEASE • Scaling with special instruments to remove tartar above & below gum line • Antibiotics • Laser Therapy • Surgery Maintaining a healthy mouth leads to having your teeth for a lifetime and enjoying better overall health. Call Dr. Cliff Rogge at Artistic Smiles and schedule an exam today.

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brush their teeth in the morning while parents help them brush at night. “Brush your kids teeth for as long as they’ll let you,” he says. Using items such as an overthe-counter mouth rinse for kids can also be fun and informative because it will stain the plaque showing kids where they need to brush, Hanks says. While a good home-care routine is important, it is also important for people to visit their dentist on a regular basis and have their teeth cleaned by a professional every six months, with a child’s first visit starting at 1 year of age. Hanks also warns about brushing too hard, causing gums to recede. To prevent this, use a soft toothbrush and short circular strokes while brushing. Signs that you might have gingivitis include gums that are red, swollen or that bleed easily.

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Parents should be aware that kids can get it, too. “Patients often assume it’s OK if they’re gums bleed a little,” Lambert says. “But this should not be the case.” If you suspect you have gingivitis, seek the assistance of a dentist to have your teeth cleaned and make sure it isn’t anything more serious. If you do have gingivitis and change your at-home oral habits, Hanks says you should see an improvement in your gums and minimal to no bleeding after two weeks. Without improvement, it’s advised to see a dentist. Good oral health plays a role in your body’s overall health. Lambert says studies have linked bad oral health to diseases such as diabetes and heart disease. “It can be a window into how someone takes care of themselves,” Lambert says.

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January 23 & 26, 2011

Key to a fitter you is a healthy

Dose of

Fun

By Jeannine Stein Los Angeles Times

Put away the eggnog and break out the sneakers – it’s New Year’s resolution time, and no doubt millions have made the pledge to get fit. But exercise shouldn’t be drudgery. Plenty of pleasurable activities deliver a legitimate workout without the hamster-on-a-wheel feeling. Surfing, kayaking, ballroom dancing, trail running and self-defense classes are just a few ways to avoid a fitness rut or supplement a regular gym workout. Some offer other benefits too, such as being outside, expanding one’s social network and building confidence by mastering a new skill. “Exercise doesn’t have to be boring,” says Shawn M. Arent, director of the Human Performance Lab at Rutgers University in New Jersey. For the rank beginner, calculating cardiovascular benefits or measuring muscle strength shouldn’t be the priority. “Get out and do something,” says Matt Seeley, exercise science professor at Brigham Young University in Provo, Utah. “Try to incorporate 15 minutes of some activity. Don’t worry so much about what you’re doing – I would call going from nothing to 15 minutes a success. Then start to increase that.” Seeley adds that as stamina and strength build, activities should vary to target different muscle groups and toggle between aerobic (moderately paced endurance exercise) and anaerobic (short bursts of high-intensity exercise) workouts. For more experienced exercisers who do want to quantify things, Arent suggests getting an inexpensive heart rate monitor to gauge workout levels. You can also gauge how hard

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your body is working based on how hard you’re breathing and how much you’re sweating (what fitness experts called rate of perceived exertion). Workouts with mental components can be great stress-relievers. While concentrating on paddling a kayak through a current or staying upright on a snowboard, there simply isn’t room to think about your irrational boss or that lingering to-do list. “Exercise is excellent for reducing stress and anxiety,” Arent says. While not everyone in the country has access to beaches or balmy weather during the winter, there is still something to be said for breaking out of the four walls of the gym, says Carol Torgan, a health scientist and fellow of the Indianapolis-based American College of Sports Medicine. “Some research shows that just getting outside in a green space for a short period of time is beneficial,” with advantages that include boosting self-esteem and mood. A workout that leads to learning a new skill can also be great for improving self-confidence. “Today, when people are worried about the economy and jobs, there are a lot of things we don’t have control over,” Torgan says. Most people bail on their New Year’s resolutions by March, but those who are getting better at the rumba or self-defense techniques are more apt to stick with it. So what’s the best way to get started? Fitness experts recommend trying a smorgasbord of activities to see what’s enjoyable. Classes are a great way for beginners to learn skills and build up strength and endurance, and most clubs are happy to help newcomers learn.

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January 23 & 26, 2011

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Protecting your skin Article Resource Association

Workout + Nutrition + Yoga =

can help prevent your skin from drying out. What to Avoid • Don’t walk around in wet socks, shoes or gloves. Being cold and wet can cause skin to itch, crack or even develop sores. If you’ll be out in the snow and there’s a chance your socks or gloves will get wet, take a spare pair of each. • Postpone facial peels, and drop alcohol-based astringents or toners from your beauty routine. Winter air is harsh enough on your skin, without adding chemicals that can further dry it out. • Avoid showering or bathing in extremely hot water. And trim the time you’re in the shower or bath. Hot water can actually cause your skin to dry out, and so can lingering in water too long. • Don’t lick your lips. While your instinctive reaction to lips that feel dry or chapped might be to lick them so they’ll stay moist, this actually dries lips. Reach for lip balm instead.

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It may seem as though summer is the season for skin care woes, with all the sun, sand, sweat and pool chlorine you expose your skin to during the warm months. But the dry, cold winter weather can also affect skin health – unless you take some seasonal steps to protect your skin. Before you step out the door to walk to work, hit the slopes or just hang out with your kids at the park, keep in mind these winter skin care “dos” and “don’ts.” • Moisturize – You probably moisturize in the spring and summer, but winter weather calls for something different. Look for a moisturizer that’s oil-based, rather than water-based. The oil in the moisturizer will create a layer of protection for your skin, helping it retain more moisture. • Continue to wear sunscreen. Winter sun may seem less intense than at other times of the year, but it’s still strong enough to damage unprotected skin. Snow glare can magnify the sun’s effects. Choose sunscreens with high SPF, that work for both UVA and UVB rays. • Wear gloves to protect the sensitive skin on your hands, and lip balm to keep your lips from becoming chapped. • Use a humidifier in your home, especially if your heat is forced air. More moisture in the air

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Longmont clinic is currently accepting volunteers for a research study of an approved medication for gout. To qualify for this study you must have gout and a history of heart or blood vessel disease. Males must be at least 50 years of age, females at least 55 years of age and at least 2 years post-menopausal.

Longmont Times-Call Publication

January 23 & 26, 2011

Good posture keeps you in good health By Kristi Ritter

Longmont Times-Call

People live longer today, which means their bodies must last longer. Even in an age of hip replacements and shoulder repair, one essential element in the body can’t be replaced – the spine. This vertebral column serves a number of functions, including housing and protecting the spinal cord in its spinal canal. If compromised, the spine can cause numerous issues throughout the body. “Bones are alive and change throughout a person’s life, which is why good bone health and posture is so vital,” says Dr. David S. Brodie, doctor of chiropractic at Affordable Chiropractic in Longmont. Brodie works with patients to establish good nutrition and spinal health, which will help keep the body healthy. He suggests establishing a good nutrition plan, avoiding bad habits such as smoking or excessive caffeine, embarking in regular exercise, eliminating toxins from the body like unnecessary drugs and medicines, taking extra calcium and vitamin D and limiting birth control usage, which he says contributes to the loss of bone strength. In addition to establishing a good nutrition plan for life, maintaining correct posture will keep bones and nerves healthy throughout life. Nate Cuddihy-Garner, an associate faculty member at Boulder College of Massage Therapy, says poor posture can compromise a body’s muscular skeletal health, including the muscles, bones, joints, ligaments and nerves. “Poor posture can add a big amount of stress on your whole system,” he says. Throughout time, poor posture can lead to the shifting of bone shapes when pressure is applied incorrectly, becoming almost wedge shaped. Discs between the vertebrae compress, causing pain and further erosion. Even muscles and tendons become shortened as the body hunches over in poor posture. Unfortunately, once bones reach this level of erosion and decay, it’s hard to restore the damage done. Cuddihy-Garner teaches classes addressing modality and normalization of soft tissue and a sports massage elective, but spends the majority studying the relationship between posture and the body. They also discuss posture and ideal breathing. “If you’re in a real depressed postural position over time, it can impact your breathing and what you get for your body.” Poor breathing leads to poor oxygenation of the body, which throughout time can contribute to a build-up of toxins in the system, preventing the body from functioning at optimum levels. Cuddihy-Garner says he works with students to segment different areas of the body and find the postural faults people have. “It’s through massage and education that we can make effective shifts in their overall posture and the way they present themselves.” A relationship also exists between

DEFINING POSTURE Head moves forward

Keep your head back

Ear should align over the center of shoulder, hips and ankle

Stand straight to maintain natural curve

Question mark forms in the back

Point knees straight ahead

Feet turn outward GOOD: Good posture means maintaining the two natural curves at your back – the concave curve in your neck and the concave curve from the upper back to the base of the spine. From a side view of the body either sitting or standing, the hold of the ear should be over the center of the shoulder, hips and ankle. Knees should be pointed straight ahead.

BAD: The head moves forward, a question mark shape forms in the upper back, the lower back is straight, feet turn outward, pressure forms inside the knees, shoulders come forward and arms rotate in toward the body. Illustration by Sam Wallace

SYMPTOMS From a forward head position, problems you may have include: the muscles will have to work harder, pinch nerves, headaches, shoulder problems, asthma, lung problems, too much of a curve in the back can add to digestive problems, knee and hip pain, foot problems and weaker bones.

January 23 & 26, 2011

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ENCOURAGING GOOD POSTURE

To help give your body the good posture it needs for a healthy lifestyle, try the following: • Stand with feet shoulder width apart • Tilt your pelvis slightly back to support your base • Shift weight to the outside of your feet • Strengthen your muscles, which will help keep balance and keep you straight • Lift your foot arches up • Keep your head back to further prevent any curving of the spine • Roll your shoulders back and down • Don’t cross your legs when seated, as it will put unnecessary strain on the hips and knock them out of alignment • When seated, sit at a 90-degree angle and keep your back against the cushion of the chair • If you’re in an office chair, adjust the height of the arm rests so your wrists are about 1.5 inches below the keyboard

the physical body and the mental emotional state people have. If people are depressed, their posture will look depressed. Overall, it’s vital to have awareness of your body at all times. Cuddihy-Garner says he emphasizes maintaining an upright chest and head posture. A simple reminder is that when you’re sitting or driving, make contact with your headrest. There are also some great exercises people can do to help strengthen their back and keep good posture in mind. Brodie says general strengthening of the back, stomach, inside of legs, back of shoulder blades, neck, pectoral muscles, hamstrings and low back muscles will help with good posture. Here are a few other exercises suggested by Brodie and Cuddihy-Garner: • Yoga is a great exercise that combines stretching and

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strengthening that is good for overall health. • Stretch your arms out in front of you and to your side to give a nice stretch across the front of your chest and help relieve upper back tension. • Sitting for long periods of time will rotate your pelvis forward, causing undue stress on the lower back. Gently tuck your tailbone under when you’re sitting. • Do a forward knee lunge stretch that will help pull the pelvis into position and help with low back tension. With some proper exercises and awareness of how important posture is to your body, you will benefit through a healthy life. Overall, good posture will help you breathe properly, increase concentration and thinking, improve your image, avoid health complications and feel better about yourself.

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Longmont Times-Call Publication

January 23 & 26, 2011

Redefining the

Fridge

Stock your kitchen to promote a healthy lifestyle By Summer Stair

Longmont Times-Call

You open your fridge several times on any given day searching for a snack, something to drink or to prepare a meal. That’s why it is important to have healthy options on hand, because often it’s not you, but your mood determining what you are going to eat. Emily Rosen, certified health coach at the Institute for the Psychology of Eating in Boulder, says humans eat with their eyes. “We have a biological reaction to the site of food,” she says. “If you’re bored, tired or stressed, you grab the easiest option or whatever makes your mouth water first. “I like to think we eat consciously, but often we are hungry and overwhelmed and we just grab what is there.” By having healthy snacks easily accessible in the fridge and pantry, you will be more likely to grab something that is good for you. It will also guide you toward realizing the mind and body connection of eating. Franziska Bishop, M.S., a Longmontbased nutritionist who helps people by counseling and coaching them through her business Nutrition by Franziska, says being aware of the mind and body connection is important because it helps you remember how things you ate made you feel afterward. “Once your body

knows this connection it will entice you to eat items that make you feel good, naturally promoting a healthy diet.” Getting Started The hardest part about eating healthy is knowing where to start. Both Bishop and Rosen say it begins with preparation and knowing how to navigate the grocery store. The key to getting out of the grocery store with healthy items comes down to being prepared before you go. Bishop says having an idea of what you will cook throughout the week and a list of items you need to purchase will make it less overwhelming. As long as you keep to the list, you will not be deterred by fancy packaging and simple cravings. Navigating the grocery store is also important. Rosen says consumers should be aware that name brands are often placed at eye level in stores because they cost more, so always check high and low on the shelves for healthier options. Also, stay on the peripheral of the store where you can find fresh fruit and vegetables, whole grain bread, dairy and meats – all items included in a healthy diet. Rosen says 75 percent of what is purchased at the grocery store should come from the outside aisles. “If you are searching down the aisles you will get things you don’t need or that are not healthy,” she says. “Focus on what you want and not what you don’t want.” Preparation is Key Preparing food for snacking and easy meals is another key to healthy eating. “Make time around shopping to put things away for easy access,” Rosen says. “Saute peppers and put it in a glass container or precook rice and pasta.” If finding time to prepare the food is part of the problem, Bishops suggests buying fruits and vegetables already prepped. “Having fruits and veggies to grab will set us up for healthy eating,” she says. “You will also get all the nutrients your body needs.”

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Longmont Times-Call Publication

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Arrange it Accordingly Placement of food in the fridge and pantry can also make a difference. Bishop says studies show people often grab what they see first. She recommends putting prepped fruits and veggies, as well as other healthy snacks at eye level. Other items such as cookies and crackers (limit one choice per item in a household) should go high on shelves where you are more likely not to see them. “Pick one treat and eat it in moderation,” Bishops says. “If you limit these items in your home, you are less likely to grab them.” Another great option is fruit bowls. Bishop says having fresh fruit available on the counter encourages people to eat it when they’re hungry because the bright colors attract the eye. Knowing what you have and organizing items is also important. Rosen recommends placing new items behind older ones to promote less waste.

“Having an organized kitchen is important to healthy living and healthy eating. Nutrition is habit and it takes time.”

Dealing with Cravings Understanding that a healthy diet does include a splurge or two is important for keeping on track. Bishop says if you are craving something have it, so you don’t overindulge later on. If having it in the house leaves you feeling out of control, both Rosen and Franziska Bishop, MS, a Bishop recommend not Longmont-based buying it and instead when the craving hits get it at your nutritionist favorite restaurant. “It’s nice to go out just for dessert,” Rosen says. “You feel better about it, because it is more conscious.” The Default of Healthy Eating Now that you know how to navigate the store, prepare food once home, arrange it to promote healthy snacking and eating, and deal with the occasional craving, you are set to begin your new lifestyle. “Having an organized kitchen is important to healthy living and healthy eating,” Bishop says. “Nutrition is habit and it takes time.” Just remember don’t let your mood control you by not being prepared. “At the end of the day we’re all tired, but we need to eat and we need fuel,” Bishop says. “Just make it something that will make you feel good, too.”

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Longmont Times-Call Publication

January 23 & 26, 2011

Embark in a livable diet program worth keeping Article Resource Association

It’s never too late to get back on track with a healthier lifestyle. You can lose the holiday weight and guilt and you just might improve your health and quality of life for the long haul. Mayo Clinic, a leading authority on health and nutrition, offers some sensible, livable advice for managing your health and weight in 2010 and beyond. For the first time in its history, Mayo Clinic has developed and published a diet. Recommending simple lifestyle changes and requiring no special foods, calculators or food scales, the New York Times No. 1 best-seller “The Mayo Clinic Diet” is based on a common-sense approach to losing weight and keeping it off. “Many patients I see have tried several diets in an attempt to lose weight, yet the weight keeps coming back,” says Dr. Donald Hensrud, a Mayo Clinic specialist in preventive and internal medicine, and medical editor-in-chief of the book. “The key to weight loss is to eat well and exercise regularly. Our goal with this book is to give people real tools for doing that.” Dietary advice in the book includes five habits to add to your lifestyle, such as eating unlimited servings of fruits and vegetables each day; five habits to break, like revising the kinds of snacks you eat; and for those who are especially motivated, five “bonus” habits to adopt such as keeping a journal of everything you eat. As one of the foundations of the diet, Mayo Clinic also advocates

using The Mayo Clinic Healthy Weight Pyramid that differs from the official USDA pyramid. The Mayo Clinic Healthy Weight Pyramid focuses on vegetables and fruits as the basis of a healthy diet, followed by progressively lesser amounts of whole grains, small portions of lean protein (the size of a deck of cards) and dairy foods, healthy fats and, finally, sweets. Exercise also plays an important role in weight loss. While working out is beneficial, so is virtually any elevated level of physical activity, like walking more often, cleaning the house, mowing the lawn or gardening. Whatever moderately intense physical activity you choose, aim to do it 30 to 60 minutes per day most days of the week. To learn more about “The Mayo Clinic Diet,” log on to www.mayoclinic .com/diet.

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January 23 & 26, 2011

Longmont Times-Call Publication

Knee pain doesn’t need to slow you down

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“I Love Them! Great Imprroovveemeen ntt!!” tinues to wear away, the joint becomes increasingly painful and difficult to move. If you suffer from osteoarthritis, what can you do to ease your pain as you get back into the swing of outdoor the activities you enjoy? Treatment options such as medication, physical therapy and lifestyle changes like losing weight can help ease the discomfort. When these options fail to provide long-term relief, it may be time to consider knee replacement. In knee replacement surgery, surgeons resurface the damaged bone and cartilage of the joint and insert an artificial joint called a prosthesis, or implant. You may qualify for joint replacement if you have proven severe arthritis or failure of non-operative treatments. For professional golfer Peter

Jacobsen, knee pain began to threaten his game and active lifestyle. After years of therapy that provided limited relief, Jacobsen decided to find out all he could about knee replacement. With more than 581,000 knee-replacement operations performed annually, according to the American Academy of Orthopedic Surgeons, knee replacement is one of the most successful surgical procedures. “I knew knee replacement was going to ease the pain and get me back on the course, but it was important to me to make sure my new knee would feature proven technology, not simply the latest gimmick. I wanted a knee that was backed by the medical community and vetted by scientific journals,” Jacobsen says.

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Article Resource Association

With spring just around the corner, millions of Americans are looking forward to getting back outdoors – from the garden to the golf course. But for many, the forecast isn’t always sunny as chronic knee pain limits the mobility and quality of life for the 27 million suffers of osteoarthritis. Arthritis affects people of all ages. Fifty percent of people 65 years and older have arthritis. Younger people have a lower risk, yet still make up half of all people affected. Osteoarthritis, the most common form of arthritis, is a condition that causes “wear and tear” to your joint cartilage. Joints are the critical parts of the body that allow us to be active. Osteoarthritis develops after years of constant motion and pressure in the joints. As the cartilage con-

Longmont Times-Call Publication

January 23 & 26, 2011

Leading a healthy life as a vegetarian By Summer Stair

Longmont Times-Call

Being a vegetarian today is about leading a healthy lifestyle. There are many reasons people choose to be a vegetarian, including health benefits, ethical concerns about the treatment of animals, religious beliefs, weight control and taste preferences. No matter the reason, it is possible to lead a healthy diet on plant-based foods if an emphasis is given on variety and balance. Kelly Leonard, M.S., R.D. of www.Healthful-Lifestyle.com, says people who follow a plant-based diet have to be diligent on making sure they receive the correct amount of nutrients and vitamins in their diet. One of the most important nutrients vegetarians have to pay special attention to is protein. Getting a complete protein of essential and non-essential amino acids, can be hard for vegetarians because they have to combine incomplete proteins, such as beans, legumes or whole grain rice, in order to get a complete protein in their diet. Leonard says to get adequate protein in your diet on any given day a person would need 0.8 grams of protein per kilogram of body weight. To find the amount of protein you need, divide your weight by 2.2 to convert it to kilograms and then multiply it by 0.8. The final number will tell you how many kilograms of protein you should eat throughout the day. Another nutrient vegetarians need to be concerned about is iron. While iron can be found in many fresh vegetables, such as spinach and lentils, a vegetarian would have to consume a large amount to equal what they would get out of a piece of red meat. Alise Curry, M.D., with the Dermatology Center of the Rockies in Longmont, says it can take up to six months for a change in diet to affect a person on the outside. The effects of not consuming enough iron can include loss of hair and thinning finger nails. Fortunately, an iron supplement can often help. Vitamin B-12, zinc and calcium are also important nutrients for those on a plant-

based diet to consume. While B-12 and calcium are mostly found in animal sources, Leonard says it is important to get three to four servings of these a day, whether it is in an alternative form or through a supplement. No matter the reason a person chooses to follow a plant-based diet, it is important to make sure the body is getting the fuel it needs to function properly by eating a variety of foods. Leonard says everyone can benefit from following a healthful diet, which includes two cups of fruit a day, three cups of veggies a day and whole grains full of fiber, and less foods high in saturated fat, like red meat. “The reasons behind choosing the diet is very personal and only that person can decide,” Leonard says. “It is a lifestyle change and it takes a lot of awareness when cooking and getting a well-balanced diet. Do it for the right reason and know your motivation.”

Types of Vegetarians Being a vegetarian doesn’t necessarily mean giving up all meat. The following descriptions describe the different types of vegetarians. • Vegan – Does not eat any foods derived from animals, including dairy products or eggs. Primary protein sources include nuts, legumes (including soybeans) and grains. • Lacto-ovo vegetarian – Food intake is mainly from plant foods and includes dairy products and eggs, but no meat, poultry or fish. Lacto-vegetarians include dairy products but not eggs. • Pesco-vegetarian – Includes fish but not red meat and poultry. • Partial vegetarian – Food intake is usually vegetarian but animal-based foods are included occasionally.

January 23 & 26, 2011

Mood-boosting foods jump-start your body, brain

Longmont Times-Call Publication

for a Straighter, Beautiful Smile!

Article Resource Association

Embrace the â&#x20AC;&#x153;Goodâ&#x20AC;? Fats You may have heard about the importance of incorporating good fats such as omega-3s into your diet. However, all omega-3s are not created equal and offer different health benefits. For example, the form of omega-3 found in flaxseeds and walnuts (ALA omega-3) helps lower your heart disease risk, but does not offer the brainboosting benefits of DHA omega-3, which helps you feel great, think fast and stay mentally sharp. Choose Quality Carbs Seratonin is a major force in mood and appetite. It turns cravings on and off for sweets and starches, helps regulate mood, controls pain tolerance affecting thinking and memory, and even determines whether we sleep well. However, serotonin levels rise with the right food choices. While all carbs will boost your mood, quality carbs in whole grains and colorful starchy veggies will give you sustained energy and a mood high without the extra calories. Eat Right at Night If you start the day with the right foods, be sure to end it with the right foods. How well you sleep has a huge impact on your mood, energy level and weight. It takes your system hours to digest a large meal, making it difficult to completely relax into a deep sleep. Keep the evening meal light and low-fat and eat no less than three hours before bedtime, and youâ&#x20AC;&#x2122;re more likely to sleep like a baby all night.

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Make Breakfast a Natural High Even a four-hour lag between meals leaves some people feeling shaky and grumpy because theyâ&#x20AC;&#x2122;re essentially running on fumes. Restock your fuel stores with healthy foods, and your body, mind and energy will repay you throughout the day. Use the 1-2-3 rule to create an energy-building combination: No. 1, eat at least one serving of high-fiber carbs such as 100 percent whole grain cereal or bread; No. 2, eat two servings of fruits and veggies, such as a banana and vegetable juice; and No. 3, add a third, protein-rich food such as a whole egg, lean meat or fat-free or low fat milk.

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If youâ&#x20AC;&#x2122;re determined to eat right to lose weight or improve your health, the foods you choose could also make you happier. Weâ&#x20AC;&#x2122;ve all heard the old adage â&#x20AC;&#x153;You are what you eat,â&#x20AC;? and the importance of eating for physical health. But did you know that at the same time you could also be eating to improve your mental sharpness, energy and inner peace? â&#x20AC;&#x153;The connection between food and mood has long been known, but weâ&#x20AC;&#x2122;ve come a long way in understanding how new foods can speed the process of helping you feel better by eating right. There are simple ways to tweak your diet that can have profound effects on how good you feel and how consistent your mood is, even while you lose weight and improve health,â&#x20AC;? says registered dietician, Elizabeth Somer, author of the book, â&#x20AC;&#x153;Eat Your Way to Happiness.â&#x20AC;? (Harlequin 2009) Somer offers the following ways to eat your way to a newer, happier you.

Longmont Times-Call Publication

January 23 & 26, 2011

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Longmont Times-Call

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A gentle and calming massage can help keep pain management in check. For massage therapist Susan Mara, helping to relieve that pain through the physical touching of the human body brings her soothing comfort in knowing she can help. “Pain really is a messenger that something is out of sync in the body,” says Mara, who has practiced massage therapy for 26 years and owns Mountain Spirit Healing Arts Center in Longmont. “Massage will help circulate the blood through the body and increase oxygen to the pain area.” Pain varies among people, ranging from muscular and chronic pain to spasms or even pain from an accident. But the way it takes over a person’s life can wreak havoc, making people feel disempowered and unable to do normal activity. Unfortunately, Mara says she has seen more people deal with chronic pain, which could be linked to stresses in lives or the way people work. “As jobs have changed and more stresses exist in life, people need to be more aware of their body.” Massage will help decrease tension in the muscles, get spasms to release and stretch tendons and ligaments. It can also help eliminate build ups of medications and toxins within the body. And for a body dealing with pain, massage can help calm the central nervous system. Through a massage, Mara works toward the heart with long flowing strokes moving tissue. This movement will stimulate the release of endorphins, the morphine-like substances that the body creates, into the brain and nervous system. The massage will also promote circulation, increasing blood flow that delivers oxygen and nutrients to the body, while also eliminating waste products that can collect in the muscles from spasms causing pain. While Mara practices several types of massage and therapies – including Swedish, neuromuscular, Shiatsu, Lomi Lomi and sports/deep tissue – she finds the myofascial release therapy a gentle and unwinding technique that is noninvasive for people. This type of massage is used to release tension stored in the fascia, which are sheets of fibrous tissue that encase and support muscles. In addition to the movement of tissues during the massage, Mara says certain oils can affect mood states in the body, impacting feelings and emotions and adding to the overall effects of the massage. Specifically, arnica is an oil, ointment or cream that typically helps address anti-inflammatory, soothe muscles and head wounds. “My suggestion is to use something that isn’t going to tax the body further,” she says. “Use some natural ingredients.” Overall, massage can help alleviate pain, while also providing relaxation and stress relief. By applying pressure to specific areas and working the muscles and tissues, massage can help treat and improve your health and well-being.

January 23 & 26, 2011

Longmont Times-Call Publication

Define your own personal well-being Article Resource Association

Wellness has become a buzzword among the public, health care practitioners and legislators alike. But what exactly does it mean, and how can people benefit from it? The American Chiropractic Association defines wellness as “an active process that promotes health and enhances quality of life.” “With the enactment of health care reform legislation earlier this year, the public is going to hear more and more about the importance of wellness, staying healthy and ultimately reducing health care costs caused by chronic diseases such as heart disease and diabetes,” says ACA President Dr. Rick McMichael. “It’s time for people to understand that they have the power to take charge of their health and be well enough to do the activities they enjoy.” Dr. Scott Bautch, a doctor of chiropractic from Wausau, Wis., explains wellness further. “We consider wellness the act of adding potential to people’s lives,” he says. “Whether that potential is the ability to avoid cholesterol problems, quit smoking or exercise more – it’s all individual to each person. In other words, wellness is about giving people specific skills that will help them flourish in life.”

A doctor of chiropractic will screen you for diseases, but he or she also will talk to you about your lifestyle and behaviors that may put you at risk for injury or illness. Adjust your Attitude You can boost your attitude in a variety of ways: enjoying nature, looking for humor in life’s mishaps, listening to relaxing music and creating a support system of people who you can turn to in times of trouble or stress.

Finding a Wellness Coach “If you’re interested in health and wellness, a good place to begin is by talking about it with a doctor of chiropractic,” McMichael says.

Start Moving Simply taking a 30-minute walk each day is a great way to recoup the steps that are missing from your day. Experts generally agree that to be considered “active,” adults should take about 10,000 steps each day.

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Longmont Times-Call Publication

The benefits of walking Lenny Bernstein

The Washington Post

You learned when you were barely a year old, so chances are you’re pretty good at it by now. Put in 30 minutes a day and your body will thank you; 60 minutes and your doctor will gush. Yes, I’m talking about walking, still one of the easiest, most accessible and least expensive forms of exercise in a world of Aqua Zumba, Kangoo jumps and aerial fitness classes. Most people can do it. If you’re physically able, all you need are a good pair of shoes and a safe place to go. The benefits are enormous. According to the Centers for Disease Control and Prevention, physical activity – which, for adults, includes 150 minutes of brisk walking a week – reduces the risk of dying from coronary heart disease and of developing colon cancer and diabetes. It helps control weight, develop muscle and reduce body fat. Walking and other forms of exercise can help lower blood pressure and maintain healthy bones, muscles and joints. It also can have psychological benefits by curbing anxiety and depression symptoms, improving mood and fostering a sense of well-being.

January 23 & 26, 2011

Keep your feet healthy when running Article Resource Association

Love isn’t the only human experience that may make you wonder, “How can something so good hurt so bad?” You might find yourself asking that question after your morning run, afternoon power walk or other physical activity that demands a lot from your feet. Physical activity like running, brisk walking and playing sports can be great for your body; exercise improves cardiovascular health, burns calories and builds muscle strength. But you still need to take precautions to ensure your exercise routine is also healthy for your feet. “Let’s face it – we all have a lot riding on our feet, and we demand a great deal from them, especially when we’re engaging in strenuous exercise,” says Dr. Kathleen Stone, president of the American Podiatric Medical Association. “Foot health is a key component of overall health and well-being.” Fortunately, it’s not difficult to take the right steps toward protecting your feet when you run, jog, power walk or engage in other exercise.” First, be aware of common ailments of the season like athlete’s foot, blisters, nail fungus, foot odor and warts, and the foot fixes that can help cure them. Next, take these steps to minimize the risk of injury or other problems when running or exercising: Stretch Before and After Activity Lactic acid is the chemical by-product of exercise that causes muscles to ache. Stretching improves your circulation and decreases the buildup of lactic acid; it can also help relieve stiffness and prevent strain. Simple stretches like flexing the hamstrings, stretching calves, Achilles tendons and shins can help ensure your workout is safe.

Choose an Appropriate Running Shoe The only real expense of running or walking is buying shoes, so it pays to invest in a good pair that will provide the support you need to have a safe, successful workout. If you’re prone to swollen feet later in the day, try on athletic shoes in the afternoon, when your feet are most swollen, to ensure a proper fit. Shoes should be stable from side to side, well-cushioned but with enough room to wiggle your toes, and snug to the heel. Be Aware of the Surface The surface you’re running on makes a difference in how hard the activity is on your feet. Hard, uneven ground can lead to stress fractures, or slips and falls. Softer ground is more foot-friendly and causes less shock than harder surfaces. If possible, run or walk on grass or dirt paths that are flat, even and well-manicured. Think twice about running in inclement weather. If your feet are wet and cold, the ground will feel harder and you’ll be more prone to slipping. Listen to your Feet It’s not normal to experience pain or changes in the feet and ankles. If you experience foot pain that lasts for more than a few days, see a podiatrist for evaluation.

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January 23 & 26, 2011

What to look for in an exercise facility

Longmont Times-Call Publication

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up. When discussing membership costs, keep in mind many gyms are open to negotiation, but prospective members must initiate any such negotiations. • Membership rights: Many gyms boast different types of memberships. Some memberships are all-access and allow members to use the weight room, sauna and pool. Other memberships might cost less but not offer as much access. For instance, a basic membership might offer access to the weight room and cardiovascular machines, but not to the pool or sauna. Choosing the right membership depends on the individual. For those who don’t swim and won’t enjoy a post-workout steam, then the basic membership can save money while still meeting all of the desired needs. For those who want all-access, the more expensive membership might be more up your alley. • Hours of operation: Some people prefer to workout before going to work, while others want to sleep in and exercise after a day at the office. Individuals should find a gym that fits their schedules and workout preferences. It’s also good to inquire about holiday hours of operation. A good gym won’t shut down entirely during a holiday, and instead stay open on at least a limited schedule. • Equipment: Even those new to working out should be able to tell if equipment is up-to-date or outdated. A gym with outdated equipment is best to avoid, as older equipment could increase risk of injury.

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When a person decides to make a commitment to a healthier lifestyle, that decision is often accompanied by the decision to join a gym. Gyms can vary greatly. Some cater to specific activities, such as kick boxing or martial arts, while others are more general in scope, with weight training and cardiovascular equipment and access to personal trainers. Regardless of which type of facility an individual is hoping to join, certain external factors go a long way to dictating whether or not joining the gym will be a success. When looking for an exercise facility, the following items should be taken into consideration before signing an agreement. • Location: Even the most ardent of gym rats would say it helps a great deal to find a gym that’s conveniently located. If the gym is too far away or getting there requires sitting in heavy traffic, then men and women are much less likely to visit the gym as they would be to visit a gym that’s right down the street or easy to get to. When looking for an exercise facility, find one that’s either close to home or close to the office (preferably both if you work close to home). For those who work far away from home, the gym’s location should ideally be closer to home to promote working out on weekends when you won’t be anywhere near the office. • Fellow members: Certain gyms might prove intimidating or uncomfortable because of their existing members. While the members themselves might be warm and friendly, those new to working out might be intimidated if everyone else in the building looks like a professional bodybuilder. In addition, women sometimes feel more comfortable working out at an all-female gym. • Cost: The cost of gym membership is arguably the foremost consideration for many people when choosing a gym, especially since the economy remains largely unpredictable. When looking for an exercise facility, inquire about membership costs as well as any initiation fees you may incur or discounts you may be eligible for. Because of the struggling economy, many gyms have waived or are open to waiving sign-up or initiation costs, which can cost in the hundreds of dollars at some facilities. Also, when discussing cost with a facility employee, ask if there are family discounts or if memberships are reduced if fees are paid all at once instead of every month. For example, a gym might charge $600 annually ($50 per month), but give a 10 percent discount to any members who pay a year’s worth of dues at sign-

Longmont Times-Call Publication

January 23 & 26, 2011

The effects of diet trends Metro Services

Give your medicine cabinet a makeover When you start to sneeze or cough, the first thing you probably do is head to your medicine cabinet looking for something that can relieve your symptoms. But side effect warnings, expiration dates and possible drug interactions can make you think twice about what’s in that cabinet. You may need a medicine cabinet makeover. Here are five ways you can make over your medicine cabinet this winter: 1. Check expiration dates on both over-the-counter and prescription drugs. Remove them if expired. 2. Start purchasing single-dose drops whenever possible to avoid contamination. 3. Remove any medications that don’t have labels or are not stored in their original containers. 4. Re-stock your medicine cabinet with essentials. 5. Reorganize the medications in the cabinet so that those you use more frequently are within easy reach.

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As anyone who’s ever attempted dieting knows, advice on weight loss comes from every corner. Friends might swear by the latest dieting trend while family members may be just as adamantly convinced the trend doesn’t have merit. So what’s true and what’s false? Simply put, combining a healthy diet with regular exercise is the best way to lose weight and keep that weight off. While most adults are fully aware of that fact, that doesn’t stop them from finding the latest fad and letting it dictate their eating habits for days or even weeks. For those about to diet, consider the following good and bad diet fads. The Good • Portion control: Many diets emphasize the importance of portion control. Research has indicated it’s not just what we eat that causes weight gain, but how much we’re eating, as well. In a study in the American Journal of Public Health, researchers found that cookies are 700 percent bigger than the suggested USDA standards. And it’s not just cookies that are much bigger than recommended, as our servings of pasta (480 percent), muffins (333 percent) and bagels (195 percent) are much bigger than they should be. • Lifestyle change: Individuals who want to lose weight should look for dietary tips that promote a change in lifestyle and not just changes in diet. Look for diets that don’t have a timeline, promoting fast weight loss in ’X’ amount of weeks. A diet that promotes a commitment to eating healthy foods while also encouraging daily exercise is one that’s likely going to be more successful and beneficial. The Bad • One food can do it all: Nearly every dieter has heard of a diet that promises you can eat all you want of a specific food and still lose weight so long as that’s all you’re eating. However, focusing on a specific food is certain to deprive dieters of nutrients they sorely need. Cutting

out entire food groups means dieters won’t be enjoyed a balanced diet. Also, dieters will begin to crave the foods they’re not getting, which could lead to bingeing. • Misguided vegetarianism: While vegetarianism isn’t bad, dieters often apply it incorrectly. When applied correctly, a vegetarian diet has been linked to all sorts of benefits, including lower rates of obesity and heart disease. However, dieters often mistakenly eat a vegetarian diet with a foundation of cheese and pasta, which can actually cause weight gain. Carbohydrate-rich foods, while they might be vegetarian, will likely result in weight added. When adopting a vegetarian diet, be sure to include whole grains and fruit and eat foods like nuts, beans or even tofu for protein. • Goodbye, carbohydrates: Arguably no diet is more popular than the one that advocates eliminating carbohydrates. This is problematic, especially for those who want to combine their healthy diet with exercise. Carbohydrates are ideal foods for boosting energy, which dieters will need if they want to exercise regularly.

January 23 & 26, 2011

Longmont Times-Call Publication

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Longmont Times-Call Publication

January 23 & 26, 2011

Make Health A Priority The physicians, nurse practitioners and physician assistants at the Boulder Medical Center are available to help you with all your medical needs. We have three locations convenient to your work or home. Please visit our website at www.bouldermedicalcenter.com or call 303-440-3015 the Patient Services Department for help choosing a BMC provider best suited to your needs.

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