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Piedmont Healthcare Quarterly A Kings Mountain Herald, Banner News, Cherryville Eagle publication

W eight Management ... A lighter, healthier you! The Right Foods for Students .........................4 Are You a Compulsive Eater?..........................6 Do You Need to Gain Weight? .........................8 Does Your Weight Affect Your Work? ...............12 Aging & Weight Maintenance .............19 Healthy Living & Children ................22


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March 20, 2013

When it comes to weight loss Better Choices Beats Calorie Counting By Scott Laird (CNC), Hallelujah Acres

Want to lose weight? The number of calories you consume is important, but counting them is a misguided practice. You’re better off to make good food choices. And the better your choices, the more your body can do the calorie counting for you. Remember the theory of protein combining? Relatively speaking, it wasn’t that long ago (1971) that Frances Moore LappĂŠ developed the theory. It dictated that you had to combine foods in the same meal to make a complete protein. For example, both beans and rice have incomplete protein profiles, but if combined in a single meal, technically they make a complete protein. You have to admit that it made sense: How could the body make use of an incomplete protein? Really, it can’t. So, surely the body needs us to help it make complete proteins! Thus, the practice of “protein combiningâ€? ensued and suddenly

everyone was panicked about the complicated process of matching proteins in each meal. Even the American National Research Council and the American Dietetic Association (now The Academy of Nutrition and Dietetics) jumped on the bandwagon, urging vegetarians to combine their proteins.1 But it was all a misunderstanding. Proteins do not need to be combined at each meal and, in fact, Frances Moore LappĂŠ freely admitted that she was mistaken only 10 years after developing the theory (1981). The problem was simply ignorance of how the body works. Today, we know that proteins do not need to be combined at each meal because the body breaks down each protein into individual (free) amino acids before being used. At this point, the free amino acids are sent into the bloodstream where the body reassembles the protein puzzle by finding the missing free amino acids from previously consumed meals, which can then be used to build or repair various tissues throughout the body. In essence, the body

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doesn’t need us to match specific foods to make complete proteins—it does the work for us. Furthermore, as long as a person’s diet includes a good variety of vegetarian food sources in adequate amounts, a protein deficiency is practically impossible. Like protein combining, the same concept of “letting the body do its thing� applies to calorie counting and weight loss. If you eat a variety-packed, plant-based diet of living foods in their natural state (i.e., primarily raw vegetables, fruits, nuts, and seeds), calorie counting becomes irrelevant. You’ll feel full long before you consume too many calories because plant-based foods are naturally high in nutrients, low in calories, and have fiber to make you feel full—in other words, eating plant-based foods is self-limiting. It’s exactly what the body needs; no more and no less, which is why it makes weight loss (and weight maintenance) effortless! Unfortunately, the “Standard American Diet� is riddled with the opposite: low nutrient foods that are high in calories. Consider this; if you ate 2 apples (190 calories), 3 cups of boiled kale (84 calories), 1 cup of raw alfalfa sprouts (46 calories), and 2 ounces of walnuts (183

calories), you’d be stuffed full of food loaded with fiber and a wealth of easily digested, immune-boosting nutrients with only 503 calories2 to speak of—less than just one, medium-sized McCafe Mocha Frappe from McDonald’s (560 calories).3 It’s ironic. The unhealthiest foods with the most calories have the least amount of nutrition per calorie, leaving your body starved for nutrients even though you’ve consumed a lot of calories‌ which tells your brain to eat even more to fill the nutrient void—it’s the perfect recipe for obesity. And once you’ve started on a path to obesity, it can be hard to break the habit; yes, obesity is indeed a result of habit, not genes. Genes have relatively very little to do with whether a person is obese. That may be difficult to accept, but really, it’s good news; it means that a person is not doomed to obesity just because their parents were. Even if a person has a genetic tendency to be overweight, individual diet and lifestyle choices are still the dominant factor in determining whether those genes get turned on or off (genetic expression). Bottom line: diet and lifestyle control genetic expression. And the best choices for diet have been known since the Garden of Eden. Like a textbook from heaven, the Bible is God’s instruction manual to his children. It shows us both physical and spiritual truth for living our lives, including how nourish our physical bodies for optimal health— without which we cannot effectively fulfill our spiritual duties! In fact, one of God’s very first instructions to human beings after He created us in the Garden of Eden is about diet: “Then God said, “I give you every See BETTER CHOICES, 3

  



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Are you still focused on your new year’s goals? Cleveland County YMCA At the beginning of the year you are bombarded by articles regarding “new year resolutions�, but now it is March and my question would be, “are you still focused on those goals?� If you are staying consistent with the health and fitness goals that you set then give yourself a well-deserved pat on the

back, but by the same token, if you have fallen short don’t beat yourself up either. The best thing you can do to assure long term success instead of setting just one big long term goal is to set some smaller short term goals. You may have decided you need to lose some weight. You, and maybe your physician, may have determined and set a specific number of pounds to lose. That is great! But let us help you get there by taking baby steps. Here are some examples: This week I will pack a bag every evening, put it in my car, and go straight to work out every day after work. This week I will get up 15 minutes earlier and pack a healthy lunch. This week I will keep a bottle of water with me at all times and drink that. It doesn’t sound like much, but those little habits are easy and achievable and if you do it one week you can do it the next and the next and the next. Look for some motivational and inspirational quotes and print them. Put them

      

Deepak R. Gelot, M.D.

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on your desk, in your car, and on your refrigerator. These will give you a visual encouragement on the days you may feel like slacking off. Your ultimate goal is not weight loss. What you really should work toward is an

ongoing, healthy lifestyle. If you will make subtle changes in your nutritional selections and find an activity that you enjoy, you will develop those as habits over time and reap great benefits in the long run.

BETTER CHOICES: beats calorie counting From page 2 seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.� ~ Genesis 1:29 With this verse in mind, it should be obvious to us that the human body operates most efficiently on a primarily raw, plant-based diet as per principles found in the Garden of Eden (Genesis 1:29). After all, it’s God’s original, perfect plan for our nourishment; and it still works today. In fact, the vast majority of people find that when they adopt a well balanced, plant-based diet—high in fresh vegetables, low in starchy carbohydrates and processed foods, plus a moderate intake of fresh, whole fruits, nuts, and seeds—they are able to achieve and maintain their ideal weight. And the best part? When they lose the weight, all of their other physical problems (associated with excess toxins their body had been holding on to in the form of fat) simply melt away and their health is restored. 1. Maurer, Donna. Vegetarianism: Movement or Moment? Philadelphia: Temple University Press, 2002. www.nutritionfacts.com 3. www.calorieking.com

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March 20, 2013

Getting right foods to students “Job One” for school nutrition Proper foods, proper nutrition combat childhood obesity By Michael E. Powell America’s youth are growing exponentially these days. They’re growing in intelligence, they’re growing in physical strength and endurance, and they are, unfortunately in too many cases, growing in size and girth. In short, they have, in the past, eaten all the wrong things for them and have let their health, as the old saying goes, “get away from them.” Frank Fields, Director of Nutrition for Gaston County Schools, said all that has started to change as he and his staff are working to get more nutritious, healthier foods to Gaston County’s school kids. Feeding kids the right foods and making sure they eat a balanced diet has long been on the agenda of many school systems at the state and national levels. Couple that with a strong physical education program and healthy curriculum and you have a good blueprint for healthier school kids. Fields said back in 2009, Gaston County Schools (GCS) started receiving information from the USDA and the N.C. Dept. of Public Instruction Child Nutrition Services Division regarding proposed nutritional and meal pattern standards. “While there were no specific proposals at that time, we were able to identify some of the trends we felt would be coming,” Fields said. “For instance, we were confident that there would be a greater emphasis on the availability of fresh fruits and vegetables.” Fields noted many in his profession wanted much of those fruits and vegetables to be “home-grown”, as it were. He feels, to that end, the North Carolina Department of Agriculture has done a fantastic job sourcing, selling, and distributing state-grown produce to public schools. “Items they distribute in this program come exclusively from N.C. farmers across the state,” he said. “This year alone we will purchase and serve watermelons, cantaloupes, yellow and zucchini squash, kale, collards, romaine lettuce, sweet potatoes, apples, strawberries and blueberries.” Additionally, Gaston County has also purchased sweet potatoes directly from the C.V. Pilson Farm in Moore County, he added. “We are presently working with local farms and our county Cooperative Extension to establish the relationships and food safety programs we need to expand these practices.” In 2010 Gaston County Schools began offering fresh fruit as menu options every day at lunch. “In 2011, we expanded daily fresh fruit to breakfast, and started offering raw carrots and celery as a vegetable choice at lunch. This year we have transitioned from frozen to fresh broccoli, and romaine lettuce in our Chef salads, which are also offered daily.” By staying ahead of the curve GCS has been able to see what works, and what doesn’t, before the new standards became mandatory. He knows the standards are still being phased in, and in some cases revised, so the process is still a work in progress. “However, our student meal participation remains strong and our purchases of fresh fruits, fresh vegetables, and whole grain products have increased considerably. Our experience indicates this generation of students is responding well to the healthier options we are offering!” Gail Guffey, Bessemer City High School’s cafeteria manager said she has noticed the students eating more fruit at all the meals they serve. With two workers on each serving and a la carte line, Guffey and her crew of eight serve breakfast and lunch to between 160-170 students, give or take a few, at each meal. Many students have their favorite meal of the day. Jaylen Watkins said he eats mostly at lunch with an occasional breakfast trip thrown in if he’s hungry in the morning. His favorite food at lunch is French fries, which he said were “great!” Junior Miata Roberts eats breakfast and lunch and loves the school’s Philly Cheese Steak sandwiches. “They’re really good,” she said. At Cherryville’s W. Blaine Beam Intermediate cafeteria manager Wanda Whitaker said she too, like Guffey has noticed the kids eating more fruit. She also has noticed many of her small charges eating more vegetables. “We’ve been getting sweet potatoes from a North Carolina farm and kale, collard greens, as well as watermelons in season,” Whitaker said. Other fruits she and her team serve are bananas, pears, grapes, apples, and oranges. Fields said all food items served at BCHS or W. Blaine Beam, or any Gaston County

Cherryville’s W. Blaine Beam Intermediate cafeteria worker Michelle Rogers hands a spaghetti lunch plate to a student. photo by Michael Powell

school for that matter, are prepared in the GCS main kitchen in Lowell using the healthiest cooking oils and only the most healthful ingredients. For long-time food service professionals like Fields, Guffy, and Whitaker, these new food choices are making, in their opinions, a “big difference” in how GCS students are fed. And there are some surprises, Whitaker noted; some but not many. “They (the students) like the fruit, we knew they would. But some of the younger students even like the kale and collard greens!” Beam Intermediate principal Emily Smallwood said she has noticed the students making smart choices more and more. “Of the (new) choices there (in the food line), we see them choosing the new choices more.” Free or reduced lunches As for the free or reduced lunch, Fields said approximately 59 percent of Gaston County’s children come from households that qualify for free or reduced price breakfast and lunch. “Of those children, about 89 percent are free, and 11 percent reduced. These percentages are very close to the average for the State of North Carolina.” On average, Fields said GCS serves about 21,500 lunches and 8,900 breakfasts per day. Of that, he added the free and reduced price meals are about 15,500 and 8,000 of those lunches and breakfasts respectively. And what about the battle on obesity? A worrisome issue for any school system – nationally or otherwise – is childhood obesity. Fields noted obesity at any age is typically a function of consuming more calories than you burn. “Sugary foods and beverages are usually high in calories, and often don’t curb hunger effectively,” he said. “However, it is recognized that it’s okay for kids to have a snack or treat from time to time.��� He said there will be new regulations forthcoming for all foods served in schools, including school-operated vending machines. “The proposed regulations have not been finalized, so it’s a bit premature to say what they will be. Soft drinks, which can only be sold by school-operated machines and not the School Nutrition programs, will probably align with the voluntary school level restrictions already in place with Pepsi, Coke, and Cadbury-Schweppes through the American Beverage Association.” As for portion sizes and calorie limits, along with whole grain contributions for snacks, Fields said needed changes will likely be implemented, but did not give a timetable. See SCHOOLS, 21


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HQ - Weight Management

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March 20, 2013

Are you a compulsive eater? There is help, hope By Anonymous Being a compulsive overeater is like trying to fill a bottomless pit. It is a painful, lonely disease. Where “normal� eaters can have one or two items made of flour and stop, compulsive overeaters cannot stop eating. “I’ll just have one or two,� never works for the compulsive overeater. A normal eater may have one dessert item. A compulsive eater cannot be filled. That was the case with me. I was in my 30’s, ill, and had moved back home with my parents. My mother was considered a good southern cook. If there was food in our house at 10 p.m. I had eaten it by 7 a.m. I knew that I was out of control. My father knew of Overeaters Anonymous I think from a newspaper article and he suggested I go to a meeting. When I went I found that people were friendly. I took some phone numbers from the “We Care� list and added my name to the list. Soon I was phoning fellow OA’ers to find out more about the program and to check in when I felt like I was going to overeat. I was amazed that when I called people, they would call me back. When I called someone else it seemed they were also being helped. Eventually, I got an OA spon-

sor with whom to work the 12 Steps. The OA 12 Steps are the same 12 Steps that are used in Alcoholics Anonymous or any 12 Step program. I learned in Step One, “We admitted we were powerless over food - that our lives had become unmanageable.� Since we have to eat to live this is an interesting situation to be powerless over food. In Step Two, “Came to believe that a

Power greater than ourselves could restore us to sanity,� I learned that my Higher Power could be a power of my choosing. The group of people at an OA meeting was more powerful than me by myself, the OA literature was more powerful than me, and the God of my understanding was definitely more powerful. I lost weigh in OA; however the program is not based on meeting weight lost

goals. I have been in the program for 25 years. My greatest joy is that I rarely feel like I want to compulsively overeat. If I do feel like I am going to overeat, I can always make a call to a program member. In the grocery store I do not feel tempted to browse certain aisles. When I go out to eat with someone I am always the last one to finish eating. Before recovery, I would eat so fast that I would just about finish my meal before the other diner had eaten their first bite! Here are area OA meetings: Kings Mountain: Christ the King Catholic Church, 714 Stone St., 6:30 p.m., Meets 2nd and 4th Tuesday of each month Contact: Mary (704) 482-8690. Lincolnton: Holy Cross Lutheran Church, 2639 N. Carolina 150, 10:30 a.m. – noon, 2nd & 4th Saturdays, Hut in back, Contact: Robbie (704) 616-2630. Shelby: Cleveland County Memorial Library, 103 Howie Drive, Call for meeting times, contact: Robbie (704) 616-2630. You may also call the ReachLine & Information at (704) 319-1625, or go to www.oa.org. The only requirement for membership is a desire to stop eating compulsively. There are no dues or fees for membership. Our groups are self-supporting.

   

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HQ - Weight Management

March 20, 2013

What about when you need to GAIN weight? By Alan Hodge Even though the majority of folks with weight issues are seeking to shed pounds, there are also those who would like to add some heft to their height. However, it’s important to keep in mind that when gaining pounds on purpose there are numerous overall health factors to consider. The common notion that weight gain can be accomplished by eating everything that falls to hand is full of fallacy. Also, like weight loss, weight gain is not an overnight thing. An average weight gain regime will probably result in one-half to one pound of increase per week. The equation to gain weight is similar to the equation for losing weight; the difference is that your calories in must exceed your calories burned for you to gain. In general, you need to eat 500 to 1,000 extra calories a day to gain weight. Most healthy adults can maintain their weight consuming 2,000-calories a day; therefore, a 3,000-calorie a day diet should promote weight gain. No matter what diet you follow, eating a variety of foods from each of the food groups will ensure you meet all of your nutrient needs. A balanced 3,000-calorie diet may include 2 1/2 cups of fruit, 4 cups of vegetables, 10 servings of grain, 7 ounces of meat or beans, three servings of dairy foods and 10 teaspoons of oil, as recommended by the U.S. Department of Agriculture’s MyPyramid food intake guide. Weight-gainers should try to include foods from as many good groups as possible at each meal to help you meet their nutrient needs. A breakfast on a weight gain plan may include one egg scrambled in 1 teaspoon of margarine

with 1 1/2 ounces of melted cheese, served with two slices of whole wheat toast with 1 to 2 teaspoons of margarine and jelly and 1 cup of orange juice. A morning snack is also an important part of a weight gain routine and cheese is a good choice. Cheese is a concentrated source of calories and can help you meet your high-calorie needs without making you feel too full. Try 1 1/2 ounces of natural cheese served with a small apple. For lunch, the use of fats as an ingredient will also put on pounds. Fats like mayonnaise and salad dressings add calories. A high-calorie lunch might include a tuna salad sandwich made with canned tuna and a big dollop of regular mayonnaise, served on two slices of whole wheat bread with one cup of milk. Add a bag of pretzels and a cup of mixed greens topped with raisins and salad dressing. The afternoon snack for weight gainers should include high calorie nuts and nut butters. A snack on your 3,000calorie diet may include five crackers with one tablespoon of peanut butter. When trying to gain weight, adequate intakes of protein can help support muscle growth. The Ohio State University Medical Center dinner menu recommends including a portion of protein such as poultry, beef, fish, pork or eggs at each meal. For dinner, you can have a 3-ounce grilled hamburger served on a whole wheat hamburger bun with a side of pasta salad made with 1/2 cup of whole wheat rotini pasta, 1/2 cup of mixed vegetables and 1 to 2 tablespoons of Italian dressing and one ear of corn with 1 teaspoon of margarine. A nighttime snack rounds out the 3,000 calories a day

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needed for those looking to gain weight. A bowl of cereal, with one cup of whole grain cereal and one cup of milk, makes a satisfying calorie boost before going to bed. As in any diet, a visit to your doctor is also a good idea for more information on how to fine tune your figure in a safe and healthy manner. If you’re underweight, your doctor can check for any health conditions that may have caused you to lose weight, such as an overactive thyroid gland or a condition that keeps your body from absorbing food as it should such as coeliac disease. There are also eating disorders such as anorexia nervosa that your doctor can address as well.

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As a part of a healthy diet, fats and oils play important roles in the body. Fat is used for energy and aids your body in absorbing vitamins. Adults should keep their total fat intake between 20 and 35% of their total calories each day. To do this, saturated fat, trans fat, and dietary cholesterol need to be limited. Saturated fats are called the ‘solid’ fats in your diet. They are the main dietary cause of high blood cholesterol. Diets high in saturated fats have been linked to chronic diseases such as coronary artery disease. It is recommended that you consume less than 7% of daily calories as See FATS, 13

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Could your diet be killing you? Deepak Gelot, M.D. Medical Director Carolina Family Care, Carolina Wellness and Cosmetic Laser Center

The greatest threat to your health today is likely a result of what you are eating. Food is not simply a source of energy, but a crucial factor in mental and physical wellbeing. The leading killers in this country today are heart attacks, strokes and cancer. A U.S. Surgeon General report concluded, “Imbalances or excesses of fats are involved in 70% or more of all U.S. deaths.� Two-thirds of Americans are overweight or obese. The good news is you still have the opportunity to improve your health, your quality of life and longevity by mindfully choosing what you eat, when you eat, and how you eat. Today’s fast-food lifestyle makes it even more challenging to eat properly. The family seldom prepares and eats meals together any more. Being mindful while eating, and not being distracted during meals improves digestion and helps keep weight gain at bay. Stop multi tasking while you eat. When you eat, eat. Lack of attention to eating translates into decreased blood flow to the digestive system. The brain must experience taste, pleasure, aroma and satisfaction so it can accurately assess a meal and catalyze the most efficient digestive force needed for that particular meal. Eat fast and your brain simply says, “I don’t remember eating anything. I am still hungry.� Make meal preparation a creative opportunity to involve your family. Turn off the cell phone and communicate with your family. Eat at a table, not behind the wheel or in front of a television. Eat slowly, eat less. One habit to help you stay energy efficient is to stop eating when you are 80% full. It takes the stomach

about 20 minutes to tell the brain it has filled to capacity, so by the time you feel full, you’ve already overeaten. Eating slowly allows the brain to catch up with what you eat. The human body was designed to graze as opposed to the way we usually eat- having a few large meals in 24 hours. To maintain food sensitive hormones in balance and at optimal levels plan to eat 5 to 6 meals throughout the day. Remember the old saying, “Eat breakfast like a king, lunch like a prince and dinner like a pauper.� This is reasonable advice in a world where we have turned this wisdom on its head. Always eat a meal or small snack within one hour of waking. Your metabolism slows down while you are sleeping, so you don’t burn calories until you begin eating. Breakfast got its name because it’s breaking your (nighttime) fast. When it comes to weight related health risk it’s important to pay attention to your weight, BMI (Body Mass Index) and your waist measurement. If your BMI is between 19 and 24 you’re in the “healthy� zone, 25 to 30 is defined as overweight and a BMI of 30 or more is considered obese. It is important to stay active, have proper nutrition and plenty of water. To cut down on so many of our health risks today we all need to get involved in our wellness and weight loss goals to avoid the rising numbers of obesity in our society. Our health starts from the inside out and lifestyle changes ensures us better health. Our Physician and Medical Professionals will guide you towards the most suited weight loss program based on your goals, current health, and medical history. We have the best medically supervised weight management programs for you. For further information feel free to contact Carolina Family Care.

Kids need healthy living Cleveland County YMCA It’s killing our kids! For kids’ sake, parents must get serious about healthy living. A notable survey in Cleveland County had these alarming results: Over 22% of children ages 2-4, over 37% ages 5-11, and an average of over 51% of students age 12-18 were either overweight, or at risk for being overweight. What’s at stake here? Reality Check According to the CDC, childhood obesity has both immediate and long-term effects on health and well-being. Immediate health effects include: Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure. In a population-based sample of 5- to 17-yearolds, 70% of obese youth had at least one risk factor for cardiovascular disease. See KIDS, 19

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March 20, 2013

Does your weight affect your work? Bayada Home Health Care In this day and age everyone is aware of the many benefits of being healthy. One aspect often not considered however, is the impact of an individual’s health and weight on their job and their ability to perform their job duties. More importantly, how is the health of our health care providers? Over the past decade the need for in-home health care has greatly increased. This has tremendously increased the need for health care professionals who are able to provide nursing and home health aide services to thousands of individuals in the home. More often than not, this requires our health care providers to work around the clock, and provide care 24 hours a day, 7 days a week. According to the American Nurses Association there are over 3 million registered nurses working in the United States alone. The American Heart Association estimates that over 148 million people over the age of 20 are overweight or obese. Given the current statistics, if the growth of obesity continues, health care costs related to obesity have potential to reach over $800 billion by 2030. The rapid increase in obesity in our country, combined with a rise in overall health care directly impacts both hospitals and home health care companies. There is demand for highly trained individuals to provide this care; and as a result of long hours, shortages of health care providers, and with more demands on these providers, it is more important than ever for nurses to be

healthy. Every day both nurses and home health aides help people recover from a surgery or an illness, take care of them day and night and ultimately help them maintain a healthier lifestyle. Despite their tireless efforts to help their patients be healthy, the concern for our health care providers’ health and, more specifically, their weight is rarely ever considered. The average person should take 10,000 steps every day for optimal health and to maintain a healthy weight. Nurses on average are taking anywhere between 8,000-15,000 steps each day while working. This amount of activity theoretically requires a health care provider to be fairly healthy, but this is not always the case. I recently had the opportunity to talk to Heather Kuzara, RN, Director of the BAYADA Home Health Care Simulation Training Lab in Charlotte. As a registered nurse with several years of experience both in the field and managing patient care as a clinical director, Heather knows firsthand how much an individual’s weight can impact their job. We discussed her weight loss journey and the impact her health has had on her job over the last few years. Heather shared with me that being a nurse of any type, and even managing nurses for a home health care company requires a great deal of energy and that over all, optimal health is a huge benefit. “In April of 2011, I had gastric bypass surgery. Prior to my surgery per my insurance company I had to complete an extensive, medically managed weight loss program. As a re-

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sult of both the six month program and my surgery, I was able to successfully lose over 100 pounds,” explained Heather, whose health both physically and mentally changed drastically as a result of her weight loss. “I was always very active as a child and teenager, and although my job required a lot of activity, prior to my surgery I was anything but active. I often struggled with my daily tasks and found myself exhausted at the end of each day. Ultimately, my energy level was greatly impacted. I was able to lose the physical weight, but more importantly I was able to increase my activity and as a result my energy level increased. This increase helped me perform several if not all of my job duties better.” The daily physical and emotional stress that health care providers face also has a tremendous impact on their ability to perform their job duties. Often, nurses will be the source of emotional support for their patients in addition to providing their physical care. Heather explained how the demands of her job affected her mood, and how her struggles with her weight impacted her while working. “For me, losing weight was far more than just about my physical health. My mood and demeanor changed drastically after becoming healthier. I had more energy and my mood was much more positive. I was able to accomplish all of my job related tasks without feeling exhausted and could see a significant difference in my ability to manage my stress. In home health care, managing stress is a large component of the job for everyone. When I was struggling with my weight I felt less confident, and my over all morale was not where it needed to be,” she shared. Home health care in particular is constantly changing and evolving, which requires our health care providers to constantly improve and grow their skills set, learn new techniques, and constantly adapt to their changing environment. The healthier the nurse, mentally and physically, the easier it is for them to adapt to these changes. Earlier this year, Heather’s role changed when she transitioned from being a director of a BAYADA service office, to taking on the role of the new Simulation Training Lab (SIM). According to Heather, Simulation Training uses advanced software to generate realistic patient emergency scenarios on state-of-the-art adult and pediatric mannequins that present realistic symptoms such as breathing, crying, eyes that open and blink, heart and respiratory sounds. The Lab allows the nurse to practice responding to medical emergencies in a safe, controlled environment, providing the training needed to perform these skills on actual patients in the home environment. Heather’s role as the Simulation Lab Director is constantly evolving, she is not only learning new techniques herself, but she is then teaching health care providers these techniques for seven or more hours a day. Heather explained to me how her role as the Simulation Lab Director has challenged her in her role as a nurse. “The Simulation lab is where we are able to simulate patient scenarios for our field staff

and patients’ families. Individuals are able to come into the lab and go through exercises on high fidelity mannequins so they have an opportunity for one-of-a-kind hands on training.” “Every day I run the computers in the lab, and am constantly moving around, helping teach individuals, doing hands on work. My weight loss has tremendously impacted the success of the SIM lab because I am now able to work eight hours a day teaching critical techniques to our nurses and families. If I were exhausted or had mobility issues, this process would be nearly impossible.” Heather has a unique opportunity to not just teach nurses how to take care of their patients, but to demonstrate just how rigorous a nurse’s job duties can be during a shift. In addition to juggling all of the tasks for the SIM Lab, Heather is a mother of two, and like many working parents she doesn’t have an opportunity to rest or slow down after leaving the office. “Becoming healthier has affected my home life. My family has seen my journey and how the little things like managing stress and my energy levels affect me as both a mom and a nurse.” Every day millions of people struggle with their health, and their weight. As a health care community, physicians, nurses, and home health aides are no exception. It is extremely important to constantly be educating both patients and providers on how to improve their health and wellness. It is a hindrance to the millions of people that require a nurse to help them each and every day if they are not healthy themselves. Nurses that provide in-home health care are tasked with having to be 100 percent physically healthy, but also mentally healthy. As a community it is crucial that we facilitate and encourage both our patients and providers to focus on maintaining good health, or strive to reach optimal health. This will only improve our patient care in the long run and help to decrease the growing cost of health care in our country. At BAYADA, I feel proud to be part of an organization that supports one another on working towards weight loss goals and encourages everyone to be healthy. Heather shared with me how her journey has greatly impacted her family, and her co-workers alike. “One of things I’m most proud of regarding my journey is that I am able to be a great example to other nurses and my co-workers. They have seen me struggle, celebrate victories small and large, and have encouraged me to reach my goals. I am able to run marathons now and my life has changed. I am able to represent my BAYADA family and show everyone that with hard work and determination anyone can reach a weight loss goal. “Being healthy is no longer just an option, in our field we need to set the example, and embody overall good health so that our patients can do the same. A few things that everyone can do immediately to improve their own health and help their co-workers include sharing healthy recipes, working out together, taking a walk on a lunch break and even forming a company-wide weight loss challenge to encourage results.


March 20, 2013

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Whether you need to lose or gain, weight maintenance is the goal By Lib Stewart With American obesity driving the focus on weight loss, scant attention is paid to the other side of the scale – underweight people – who are trying to put on pounds. “We don’t focus on losing or gaining pounds. Our goal is to push lifelong changes through personal and group exercises and other programs that will help people live life to the fullness,’’ said Taffy Allen, Wellness Director at Kings Mountain Family YMCA who has 30 years’ experience in the field and whose family grew up in YMCA programs. Being overweight is a common problem but being underweight is not a common problem in the United States, affecting only about 2 percent of adults, compared to twothirds who are overweight or obese. But people who are too thin can be vulnerable to disease because they have weakened immune systems and may be at high risk for osteoporosis. Mary K., not her real name, has been naturally thin all her life. At 5 feet 4 inches tall she weighs only 100 pounds. “I eat all day when I am in front of the computer, I’m constantly stuffing my face to gain weight,’’ she says. Allen says ideal weight management is much more than just losing or gaining weight. “We offer personal training classes at the Y which takes workouts to the next level,’’ she said, noting that joining a 16-session diabetes prevention program is physician referral and the student could receive financial assistance. In a classroom setting, a trained lifestyle coach facilitates a small group of participants in learning about healthier eating, physical activity and other behavior changes. After the initial 16 core sessions, participants meet monthly for added support to help them maintain their progress. The program goal is to reduce body weight by 7% and increase physical activity to 150 minutes per week., over weight and at high risk for developing type 2 diabetes or have been diagnosed with prediabetes by a Taffy Allen health care provider. For information contact Beccas Schweppe at www.CleveCo YMCA.org or call 704-669-3631. If there is enough interest a free 12-week class for cancer survivors will be scheduled. Some of the most popular wellness programs are Silver Sneakers for older adults, free to students who insured either by Humana or Blue Cross/Blue Shield. Water aerobics on Mondays, Wednesdays and Fridays at KM Natatorium at Kings Mountain High School at 8 a.m. each morning. Non-members can also participate in this class at $20 each month. Seniors at Patrick Senior Center enjoy instruction by Y Wellness teachers in Seniors in Motion and Zumba Gold on a regular basis. Both these classes are growing in participation. There are also classes offered by Wellness instructors at the Y in yoga, Pilates, boot camp, zumba, bodypump and

A group of ‘Seniors in Motion’ at the Kings Mountain Patrick Senior Center practice the worm exercise. Programs such as this are a prime example of keeping fit and healthy. Photo by Beth Brock cycle. Melissa Phillips, a registered nurse with more than 20 years fitness experience, and Candace Hyde, a certified AFAA with more than 20 years of YMCA wellness experience, are personal training instructors. They help set realistic goals in weight management, track progress, and keep their students motivated and encouraged. Fit Linkxx is another popular program free to all members. Students are introduced to coaches who instruct them in the use of all exercise equipment and set up an individualized workout program designed especially for each participant. Allen joined the local YMCA three years ago as Wellness Director and before that was Activate Gaston Director and active in the Gaston County YMCA Association. Her husband, Stephen, who is associated with Norandex in Charlotte, also grew up in the Y, both big in the fitness pro-

gram. “I danced at 5 years old and taught exercise classes in college,’’ said Allen. The family became hooked on wellness and her daughters grew up in the Y’s Day Care program as children and love the programs as much as their parents. One inherited her Mom’s love for dancing and is a high school cheerleader. Obviously Taffy Allen does what she loves. She praises her students and they earn points in the Fit Linkxx program, incentives for working out with prizes awarded at various levels. In her spare time she is active in little theatre programs. “For youth development, for healthy living and for social responsibility”- the goal of the YMCA Wellness program.

FATS: good vs bad

fish, avocado, flaxseed, and plant oils such as olive, canola, sunflower, and soybean oils. Peak Resources- Cherryville serves well-balanced diets to all of our residents and is committed to assisting our community be educated and maintain a healthy lifestyle.

From page 8 saturated fat. Saturated fats can be found in cheeses, wholefat milk/ cream, 2% milk, beef, veal, lamb, pork, butter, lard, solid shortening, and ice cream. Trans fats are created during the hydrogenation food processing when liquid oils are converted to semi-solid fats. These oils tend to keep foods fresher longer while on the grocery shelves. Increased trans fat can increase our chance for heart disease, type 2 diabetes, and stroke. It is recommended to keep the amount of trans fat you consume to 1% of your total calories. Trans fats can be found in crackers, cookies, snack foods, baked goods, packaged foods, foods fried in partially hydrogenated oils, vegetable shortenings, and some margarines. Cholesterol is a fatty substance found in animal based foods such as meats, poultry, egg yolks, and whole milk. It is recommended that you consume less than 300 milligrams of cholesterol a day. Most fat intake should come from unsaturated fats that may help lower cholesterol when they are used in place of saturated and trans fats. Examples of these fats are nuts,


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Eat right, get out of the house & get moving! Your children are counting on you! Shelby Childrenʼs Clinic It’s no secret that America is suffering an obesity epidemic among children, and many parents may be overwhelmed on just what to do to help. Professional help is available. At the Shelby Children’s Clinic, Amy Buttrick, RD, LDN, a registered dietician, works with children and adolescents who are overweight or obese. “I am seeing more obese children than ever,” she said. “Children who were classified as overweight a few years ago, and have made little to no change in their habits, are now obese or close to it.” In North Carolina, about 34 percent of children ages 10 to 17 fall into the overweight or obese category, according to a 2009 report from the N.C. Department of Health and Human Services. But the problem is nationwide. In 2010, more than one third of American children and adolescents were classified as overweight or obese, according to the Centers for Disease Control and Prevention. Why the concern? On average, about half of the children Buttrick works with have elevated triglycerides (a type of fat transported through the bloodstream), elevated LDL levels (commonly known as “bad cholesterol”), or both. These elevated levels increase their risk for heart disease. Being overweight or obese also increases the risk for type 2 diabetes, high blood pressure, sleep apnea, asthma, and other health problems. Some experts believe the life expectancy of the next generation may actually decline due to health problems related to obesity. Many of the children who visit Buttrick also have difficulties sleeping. Sleeping on their stomachs is uncomfortable because of their size, so they often end up sleeping on their backs. The extra weight in their abdomen pushes against the lungs, causing breathing problems, including sleep apnea. “It’s a vicious cycle. They don’t sleep well; they feel tired in school, and they don’t feel like being active when they get home,” said Buttrick. Her work with these children and adolescents and their parents helps them break that cycle. Families who are referred to Buttrick by their pediatrician or primary care physician spend time learning about healthy nutrition and the importance of physical activity. She teaches them about food portion sizes, healthy food choices, recommended daily servings for different food groups and more. Most families visit Buttrick for six sessions lasting about one hour. She hopes that what she teaches them will last a lifetime. “The big thing is to change the environment in their house,” she said. “I start by asking parents to get rid of all the junk food and sugary drinks. It’s a big change for parents, too! It’s hard, but it’s important to change the environment around the child and begin to promote healthy habits.” Changing that environment means making sure the kitchen is stocked with healthy choices for every meal and snacks. To help parents, Buttrick provides grocery lists, recipes and healthy snack ideas. Food is only half of the equation, though. Adding physical activity into the child’s day is just as important. Buttrick encourages families to find something active to do between 5 p.m. and 8 p.m. when the tendency, upon arriving home, is to sit on the couch and turn on the television. “I tell parents I’m asking them to contribute three hours a day to prevent a life threatening illness. We talk about easy, free ways to be active such as walking around the yard, using walking tracks at schools or the YMCA, even an empty church parking lot,” said Buttrick. “The important thing is to get the kids out of the house and do something active at least four days a week.” In addition, she connects families with programs in the community to allow them access to playgrounds, walking tracks, pools and structured activities. She also teaches the children how to move more at home, including some simple, one-minute exercises. Buttrick stresses that it’s very important for families to make changes together, especially for younger children. They do what’s familiar, what they see their parents do. “If mom and dad aren’t motivated to go for a walk or swap the snack cake for an apple, the kids won’t be motivated either,” she said. For more information on the nutrition services provided at the Shelby Children’s Clinic call 980-487-2100.

What’s on your plate?

A healthy smile can benefit your waistline too! Dr. Pauline Cahill, Dr. Brenton Young, Dr. Jessica Lackey Young & Associates Family Dentist

A confident smile and healthy teeth are an important component of appearance and self-image. It is said that our nation’s first famous denture wearer was George Washington. Washington endured the painful dentures of his day, it is said, because he realized that the lack of teeth led to a weakening of the jaw line, and having a weak jaw would adversely affect his perception as a strong leader. This was not such a vain thought; maintaining a healthy self-image leads to overall wellness in mind and body. So how does good oral heath contribute to a positive self-image and weight loss? Being able to properly chew food without pain and to taste your food is important in making good nutrition decisions. Good nutrition decisions include being able to include fruits and vegetables that can be consumed raw and must be chewed properly and painlessly for digestion. Proper mindful eating can assist with portion control, thus help a person maintain a healthy weight. Dental pain can lead to headaches and, as with any chronic pain syndrome, can affect your mood and outlook, which may contribute to stress eating and weight gain. Once in a magazine article, an interviewer asked Diana Ross how she stayed so thin. She told the interviewer that she always brushed her teeth immediately after eating so that she wouldn’t want to eat again and ruin the nice fresh “just brushed” feel-

ing. Taking this concept one step further, for people who find themselves snacking after dinner, something they can try is to use dental whitening strips or whitening trays. This makes it awkward to snack and will decrease your tendency to mindless eating while improving your smile. As always, remember to floss and visit our office at least twice a year for your regular dental check-up. The benefits of a healthy smile are many and will lead you to a longer, slimmer and healthier life! Weight Loss Tips: Alcohol, Weight Loss and Dental Health Drinking too much alcohol and drinking alcohol on a consistent basis can dry your mouth. A dry mouth is an ideal environment for oral bacteria, which can lead to poor dental health as well as a number of health complications. Alcohol is also essentially empty calories, although some wines have some health benefits. Conversely, you can have better oral hygiene and a better chance of losing weight if you cut back on your alcohol intake. Alcohol also converts to sugar and dramatically increases the decay rate, and the risk of developing cavities increases dramatically. Regular Brushing Habits: Brushing your teeth after every meal can also lead to you eating less. This is because it takes between 20 and 30 minutes for you to feel full. If you tell yourself you’ll brush your teeth after one plateful of food, you’ll give your digestive system more time to work and you’ll be less likely to go back and eat more.


March 20, 2013

HQ - Weight Management

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HQ - Weight Management

What Do Y You o ou Notice Fir First? st?

March 20, 2013

Set your mind and take charge of your life By Alan Hodge

If you you said “she has spinac spinach h in her teeth,” you you must have have ov overlooked erlooked all the eextra xxtra finger fingers. rs. s

Your Y oour Sm SSmile milile mi lee isis Your Yoouur Yo u F Fi First irst ir i Impression Im mppr m prreess e ssiion onn ...make ....m make m k itt count! co ccou oun ou unnt! t!!

These days, Rebecca Cason is fashionmodel tall, svelte, and moves with the ease and grace of a gazelle. But such was not always the case for the manager of the new CaroMont Health’s Discover You facility in Mount Holly. “I found myself 120 pounds overweight when my mother died at the young age of 64 due to being an overweight noncompliant diabetic,” Cason said. “I was on the same path as my mother and I knew I had to make changes. I also have two children that needed their mother and I wanted to be a good example so that we wouldn’t keep making the same unhealthy choices from generation to generation.” Once she answered her weight-watch wake up call, Cason still needed to rethink her approach to dieting.

Rebecca Cason before she began her weight loss journey. Photos contributed

“I had heard all my life the fundamentals of good nutrition such as it is better to eat lots of small meals packed with nutritional value than to starve yourself,” she said. “Even though I had heard that info I had been on many fad diets that always ended in failure because to make life changes you have to make realistic changes.” For Cason, those changes included how she viewed food. “You have to be able to look forward to the next meal. I have lost 117 pounds in the last seven years by making smart and efficient choices,” she said. “I like to keep it simple so I make food choices based on three criteria: is it healthy with vibrant colors and close to its natural state rather than processed? Is it a fruit, vegetable or protein, not a carbohydrate or sugar? And do I like the way it tastes?” If her food makes it past those first tests, then it’s on her menu. “If it fits in that criteria I then eat it six times a day,” she said. Exercise also became part of Cason’s weight loss routine. “I started moving but again it must be realistic,” she said. “If I am walking on a boring football track round and round over and over I’m going to be bored stiff in a matter of weeks and I will eventually quit. So I find fun ways to move and incorporate movement into my daily lifestyle.” The great outdoors and aquatics are part of her exercise regime. “I do things such as walking my dog on a beautiful trail at a local park three times a week and swimming with my children at the YMCA on Saturdays,” she said. See REBECCA, 22 Rebecca Cason, second from right, lost 117 pounds and has kept it off for seven years. In this photo she’s shown with other members of the CaroMont Health Discover You Wellness Team.


March 20, 2013

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Understanding the whole picture of weight loss “It I is my honor to walk this With BA BAYADA AYADA A Home Hom Health Care… Care…

Billy Wease Pharmacist, Prescription Plus

The weight loss industry is like a massive ogre that tips the scales at over 40 billion dollars a year. From Weight Watchers to Jenny Craig and every latest fad product shown on Dr. Oz, consumers have become conditioned to run to the next quick fix to drop 10 pounds in 10 days. It’s time to get off the hamster wheel of dieting and look to the blueprint that nature has provided for achieving optimal health, vitality and true metabolic function. True weight loss is multi-faceted with many pieces that are intertwined to form a harmonious picture. Exercising and a clean, organic eating plan we know are two crucial components to keeping the unwanted weight off but can be challenging with our fast paced, high stress lifestyle. Thus the search for the quick fix magic pill began. Little did we know that the quick fix would cause major deficiencies along the way and hinder us from reaching our goals of weight loss that stays lost. Those deficiencies can only be addressed by filling in the gaps with whole food nutrition. Real, lasting weight loss is about simple lifestyle changes. These changes will not only help us lose weight but will also increase energy and our overall health. Following is a list and discussion of some changes that have helped many achieve their weight loss goals and keep the weight off. Kangen Water Healthy Eating Exercise Whole Food Vitamins and Minerals Probiotics and Digestive Enzymes Kangen Water The adult human body should be made up of about 70% water. Dehydration can slow our metabolism and affect our body’s ability to detoxify and eliminate waste. Water is essential for energy production and daytime fatigue is often just a lack of quality water. Kangen water is alkaline, detoxifying and micro-clustered. The human body functions best when it is alkaline. Therefore an alkaline, hydrated body is more efficient at burning fat and creating energy that is needed to maintain a consistent exercise program. Whole Food vs. Fractioned and Synthetic

All the cells, organs and tissues of the body work synergistically together and function as a whole. The lungs cannot operate outside of the body but require all the necessary components to expand and contract properly. Supplementation follows those same principles. For the body to properly utilize all the nutrients, the ingredients must be in their whole food form. Extracted parts of the whole are not complete and therefore cannot be utilized until the body robs the missing components. Boosting one area of the body but hindering another will never achieve optimal health. A good example of a fractioned vitamin is Vitamin C, otherwise known as ascorbic acid. Ascorbic acid is not whole food Vitamin C but instead a piece of the whole. It is however the easiest to extract and manufacture synthetically keeping costs low and profits high. Whole food Vitamin C is made up of five components: Rutin, K and J factors, Bioflavonoids and finally Ascorbic Acid. Before the body can process and utilize ascorbic acid in the body, it must find the other four factors to be fully assimilated which is most often found in the collagen tissue. Weakening one area while strengthening another causes added stress that hinders weight loss. Vitamins are best derived from whole food sources that supply all the essential co-factors and synergistic micronutrients required for optimal health in the balance that nature intended. Minerals Although minerals make up only about 4% of total body weight, they are absolutely essential to life. Minerals regulate the balance of body fluids, muscle contractions and nervous system functions that is extremely important in the context of weight loss. Looking at nature and living plants, we find that minerals are bound to amino acids. This chelated process takes place as the plant grows and absorbs minerals through the soil and rocks. Amino acid chelated minerals are the most absorbable form and will ensure increased utilization for energy production and balance throughout the systems of the body. Minerals provide the necessary energy that is needed to sustain a cardiovascular workout for fat burning potential. Probiotics Probiotics or good bacteria help to See WEIGHT LOSS, 23

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BAYADA Nurse Susie Ecker

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Sometimes a little extra help is needed to eat By Beth Brock Derand Peppers, R.N., Healthcare Coordinator at Life Enrichment Center in Kings Mountain for the past two years, has lots of experience in enticing people to eat when others are unable to accomplish the task. “In many cases,” says Peppers, “it’s simply a matter of feeding people foods which are pleasing to the eye as well as their palate.” Of course, the first rule of hand is to always have a doctor’s order knowing exactly what foods are acceptable. In the case of hypertension and diabetes, it’s important to limit the intake of salt and sugar. At Life Enrichment, all meals are regulated by the USDA. This is a guarantee that caregivers can rest assured that their family members, or loved ones, are fed well- balanced meals. No fried food is served at the center. Fresh produce is used as much as possible and many recipes are made-fromscratch. Very little of the food is canned, due to the high content of sodium. The food is seasoned, as much as possible, by fresh herbs coming from the center’s herb garden. Much of the produce is donated or bought from fresh markets and roadside stands. Derand pointed out that sometimes, especially in the Alzheimer’s/dementia group, not eating comes from the fact that the brain just doesn’t send the signal that you are hungry. Another reason for not eating is focus.

These patients will focus on one thing on the plate and not notice that other choices are available to eat. So, the caregiver needs to provide a variety of choices, and ensure that the patient sees more than one food. This can be done by turning the plate or aiding in eating, preferably using the handover-hand method of assistance. If they just don’t want to eat with utensils, finger foods are a good alternative. They are still feeding themselves, maintaining the feeling of independence. Sometimes taste is a big factor in someone not wanting to eat. Once again, with doctor’s permission, a little addition of something flavorful, such as a little sugar, jelly, or salt can stimulate the taste buds enough to make the food more appealing. There are some other reasons that people need appetite stimulants. Patients who have gone through chemotherapy treatments, suffer from anorexia, cachexia (wasting syndrome), or have an autoimmune deficiency often need to gain weight they have lost. There are high calorie drinks such as Ensure, or Glucerna in the case of diabetes, which aid in weight gain. If the patient doesn’t care for these high calorie drinks, sometimes a scoop of ice cream or peanut butter added to the drink makes all the difference. Again, do this only with a doctor’s permission. Doctors will also prescribe corticosteroids (man-made steroids) which will increase the appetite. This is usually done on a short term basis when other appetite stimulants don’t do the job.

Eating heart healthy foods doesn’t have to be a puzzle

Derand Peppers, R.N. As a last resort, let them eat whatever they want as long as it doesn’t interfere with their health issues. Sometimes people are just finicky, and in this case, Derand

said “we do whatever it takes.” Often it just has to be what the individual wants, but remember, keep it healthy, and follow doctor’s orders. Swallowing can sometimes be an issue with feeding, especially in the Alzheimer’s/dementia group. Pureeing tasty foods helps in getting these people to eat. Liquids sometimes need to be thickened for easier swallowing, and there are several brands of thickeners. Honey and nectar are natural thickeners, with a little taste added. Thickeners should only be used with doctor’s orders. Type 2 diabetes seems to be more prevalent than in the past, so it is important to watch the level of starches, fats and carbs when considering foods for weight gain. Foods high in protein but low in carbs make a good alternative to the high calorie foods. The last alternative to nourishing intake is a feeding tube. Often these tubes are temporary, and can be supplemented with pureed foods or thickened liquids.

Make family activities FUN! You know why exercise is important for your family -- it can increase life expectancy, lower heart risks, help control weight, and improve school performance. And it helps kids to burn off some energy. Plus, perhaps most importantly, because inactive children are likely to become inactive adults, making family activities and fitness part of your child’s life at an early age can go a long way toward helping them form healthy habits for life. But don't expect your kids to understand -- or even care -- about those things. Your job is to make them see that exercise is fun. When exercise feels like play, your whole family will enjoy it more and be more likely to stick with it. Here are five ideas for family fitness that can get you all moving. 1. Make Time to Play Set aside 30 minutes three times a week to do fun exercises with your kids. Make it a part of your after-school or after-dinner routine. If your kids are young, they might enjoy hopscotch or hide-and-seek. Kick a soccer ball around with older children. 2. Walk or Bicycle Everywhere You Can Use muscle power: Bike or walk to the grocery store, library, or to your child's school or sports events. Go for a 30-minute family walk after dinner instead of heading

right for the television. 3. Plan Active Family Gatherings Serve up family fitness as well as food at your child's birthday party by planning active games such as tag or relay races. Older kids might enjoy throwing a dance party. Any large gathering of kids is also a great opportunity to play a team sport. Just head to a nearby soccer field or basketball court. Other active party ideas: a pool party, in-line or ice skating, or climbing at an indoor rock gym. 4. Sing and Dance While You Clean Set aside time for household chores and do them together as a family. Play music as you clean, and take turns choosing favorite songs. Younger children love to help out and can pick up toys or sweep floors while dancing with the broom. Older kids can dust, vacuum, and help make beds. 5. Make Yard Work Less of a Chore for More Family Exercise Enjoy seasonal yard work together. Younger children can help plant and tend a garden. Older kids can rake leaves into a pile -- and then jump in it. Make snow shoveling fun for all by building a snow fort or creating a family of snow people. Source www.webmd.com


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HQ - Weight Management

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Aging & weight maintenance KIDS: they need healthy living From page 9

Summit Place of Kings Mountain

Obese adolescents are more likely to have prediabetes, a condition in which blood glucose levels indicate a high risk for development of diabetes. Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem. Then consider these long-term health effects.: Children and adolescents who are obese are likely to be obese as adults and are therefore more at risk for adult health problems such as heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis. One study showed that children who became obese as early as age 2 were more likely to be obese as adults. What’s the big deal about this? Overweight and obesity are associated with increased risk for many types of cancer, including cancer of the breast, colon, endometrium, esophagus, kidney, pancreas, gall bladder, thyroid, ovary, cervix, and prostate, as well as multiple myeloma and Hodgkin’s lymphoma. If we do not make significant changes toward healthy living, we need to realize this: It’s killing our kids. This edition of HQ alone gives enough information that if we all consistently implemented some of these changes, we could turn the tide of childhood obesity in our county. The truth is, we have access to practically unlimited information and programs for how to be healthy, but we are on the couch and our kids are playing video games. It has to stop now! And it begins with you, your family, and your circle of influence. An Ounce of Prevention: Make changes,

We’re all aware that as we get older, losing or maintaining weight becomes more difficult. You can blame a lot of your weight gain on your metabolism, but there are many factors that come into play as one ages. Muscle mass can decrease from about 45 percent of your total body weight in your youth to about 27 percent by the time you reach age 70. And the drop in hormones that accompanies menopause also precipitates a decrease in muscle mass, triggering even more weight gain for women. Your body fat, meanwhile, can double, even if your weight remains the same. The simple truth is that you burn fewer calories in your 50s, 60s, or 70s doing the same activities, and the same number of them, that you did in your 20s, 30s, or 40s. The key to preventing weight gain is to compensate by adjusting your food intake, exercising, and generally becoming more physically active. As you age, you need to make a concerted effort to get more of some nutrients and less of others. In most cases, it’s not because your body actually needs more or less of the nutrient now, but that your body’s ability to absorb or retain it has changed, your eating and other lifestyle habits have changed, or you are more vulnerable to diseases that can be affected by too little or too much of a nutrient. As a result, you need to know which nutrients to boost and which ones to cut back on, as well as how to make the most of dietary sources. This knowledge can mean the difference between maintaining your good health as you age and working to avoid conditions such as cancer, diabetes, and heart disease. In the Assisted Living environment, diet and exercise routines are supported by experienced professionals. “In Assisted Living, we can help our residents to lose, gain, or maintain their weight by accommodating diets prescribed by physicians, from a heart healthy (low sodium) diet to a diet that caters to someone with diabetes,” says Tyrone Corbitt, Executive Chef and Director of Dining Services at Summit Place of Kings Mountain. Providing nutritious meals and snacks is crucial to achieving success in weight management. On the other hand, exercise and medication management play an important role in healthy weight management. According to Danielle Gingles, LPN and Resident Care Director at Summit Place of Kings Mountain, participation in low-impact exercises, paired with a healthy diet and working with your physician or care team to carefully manage your medications is critical to safe weight loss and/or weight management. Danielle also stresses that is very important you consult your Primary Care Physician prior to beginning any new exercise regimen or diet plan.

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not excuses. Healthy lifestyle habits, including healthy eating and physical activity, can lower the risk of becoming obese and developing related diseases. Your local YMCA has programs all year long for all ages to help you make these changes. Jump start your journey by asking about the “Healthy Kids Day” initiatives coming up in the next few weeks through the Y. Use all the tools in your arsenal against obesity. The dietary and physical activity behaviors of children and adolescents are influenced by many sectors of society, including families, communities, schools, child care settings, medical care providers, faith-based institutions, government agencies, the media, and the food and beverage industries and entertainment industries. Be sure you are taking advantage of the best influences from these sources. Schools play a critical role by establishing a safe and supportive environment with policies and practices that support healthy behaviors. Schools also provide opportunities for students to learn about and practice healthy eating and physical activity behaviors. Programs like “Let’s Move” (www.letsmove.gov) are a great resource to implement or model to follow. This is a serious problem in our county, and it calls for immediate and ongoing action. Making lifestyle changes to help kids in your family and community has many benefits. Do you know what one of the best parts is? Everyone will have a lot of fun doing the things that promote a healthy spirit, mind and body. Take a challenge: Make a change. It’s a change that will help our kids really live. —Daron Dwyer is a father, and the full-time Sports and Wellness Director at the Ruby C. Hunt YMCA in Boiling Springs, NC.

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HQ - Weight Management

March 20, 2013

Healthy eating, as a family Stocking Up on Healthy Foods. Kids, especially younger ones, will eat mostly what's available at home. That's why it's important to control the supply lines — the foods that you serve for meals and have on hand for snacks. Follow these basic guidelines: Work fruits and vegetables into the daily routine, aiming for the goal of at least five servings a day. Be sure you serve fruit or vegetables at every meal. Make it easy for kids to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat. Other good snacks include low-fat yogurt, peanut butter and celery, or whole-grain crackers and cheese. Serve lean meats and other good sources

of protein, such as fish, eggs, beans, and nuts. Choose whole-grain breads and cereals so kids get more fiber. Limit fat intake by avoiding fried foods and choosing healthier cooking methods, such as broiling, grilling, roasting, and steaming. Choose low-fat or nonfat dairy products. Limit fast food and low-nutrient snacks, such as chips and candy. But don't completely ban favorite snacks from your home. Instead, make them "once-in-awhile" foods, so kids don't feel deprived. Limit sugary drinks, such as soda and fruit-flavored drinks. Serve water and lowfat milk instead.

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You are what you eat A Guide Per Day: Top tier foods (sweets, fatty oils) Eat sparingly; Good fats (Omega 3s, nuts, avocados, etc) Choose any 2; Proteins Dairy, Fish, Meats, Choose any 3; Grains - Pasta, Bread, Rice, Choose any 5; Fruits, Vegetables, Choose any 6+; Liquids - drink at least 8, 8oz glasses of water a day!

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March 20, 2013

HQ - Weight Management

21

SCHOOLS: nutrition is job one From page 4 “After-school fundraisers and concession stands will probably not be affected,� he added. Changing young minds and attitudes Getting kids to try new things to eat is tough for parents, principals, teachers, counselors, or school nutrition staff. To that end, Fields said GCS and School Nutrition have great partnerships with school administrators, teachers, and community stakeholders. “Everyone embraces the idea of getting children, particularly at a young age, to try new and healthier foods,� he said, adding, “Three elementary schools have received USDA Fresh Fruit and Vegetable Program grants that allow the school cafeteria to purchase and prepare fresh fruit and vegetable snacks for all students and school staff up to three times per week. “We also partner with the NC Cooperative Extension Agency and Food Corps to have tasting events in schools. Children are offered samples of fresh local produce as they come through the lunch line. “A few days later the same fresh local produce is offered on our menu!� There is also the visual method of promoting new food appearance events with posters and signage. Fields doesn’t want to overlook positive reinforcement either when it comes to getting kids to eat right, making healthy choices.

“I think positive reinforcement for making good choices is our best tool. It’s gratifying to see children try some foods for the first time, and enjoy them.� He also noted good food can taste good, too. “It’s easier to start good new habits, than trying to just break bad old habits!� Nothing succeeds like success Fields and his staff are results-oriented people when it comes to making sure GCS students get their daily nutrition requirement.

Still, they like to hear they’ve done and are continuing to do a good job. “I am hearing from principals, teachers, and cafeteria managers that the children are responding well to our efforts,� he said. “The fact that our purchases of fresh produce have almost tripled in the past three years bears out their observations.� Fields has been in the food service profession since 1983, in some form or another, from his college days until now. From 2005 to the present he has been Director of School Nutrition, Gaston County. Fields directs a staff of approximately 100 full-time and 350 part-time employees.

Bessemer City High School junior Miata Roberts eats breakfast and lunch and loves the school’s Philly Cheese Steak sandwiches. “They’re really good,� she said. Cafeteria director Gail Guffey is serving Roberts. Photo by Michael Powell

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In “Doc’s� day, they called him a druggist. Today, they’re known as pharmacists. But, one thing hasn’t changed. Pharmacists are still the most trusted of all professionals. Today, drugstores are vastly different from “Doc’s� corner store. They may be large and high-tech with computers. And there are as many women as men behind the counter. But, today’s pharmacists care as much for patients’ well-being as “Doc� did. They serve our most important human need - our health. Stop in and see Harold Bolick and Myra for all your health care needs.

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HQ - Weight Management

Healthy living starts with our children Shelby ChildrenĘźs Clinic It’s no secret that America is suffering an obesity epidemic among children, and many parents may be overwhelmed on just what to do to help. Professional help is available. At the Shelby Children’s Clinic, Amy Buttrick, RD, LDN, a registered dietician, works with children and adolescents who are overweight or obese. “I am seeing more obese children than ever,â€? she said. “Children who were classified as overweight a few years ago, and have made little to no change in their habits, are now obese or close to it.â€? In North Carolina, about 34 percent of children ages 10 to 17 fall into the overweight or obese category. In 2010, more than one third of American children and adolescents were classified as overweight or obese, according to the Centers for Disease Control and Prevention. Why the concern? On average, about half of the children Buttrick works with have elevated triglycerides (a type of fat transported through the bloodstream), elevated LDL levels (commonly known as “bad cholesterolâ€?), or both. These elevated levels increase their risk for heart disease. Being overweight or obese also increases the risk for type 2 diabetes, high blood pressure, sleep apnea, asthma, and other health problems. Some experts believe the life expectancy of the next generation may actually decline due to health problems related to obesity. Many of the children who visit Buttrick also have difficulties sleeping. Sleeping on their stomachs is uncomfortable because of their size, so they often end up sleeping on their backs. The extra weight in their abdomen pushes against the lungs, causing breathing problems, including sleep apnea. “It’s a vicious cycle. They don’t sleep well; they feel tired in school, and they don’t feel like being active when they get home,â€? said Buttrick. Her work with these children and adolescents and their parents helps them break that cycle. Families who are referred to But-

trick by their pediatrician or primary care physician spend time learning about healthy nutrition and the importance of physical activity. “The big thing is to change the environment in their house,� she said. “I start by asking parents to get rid of all the junk food and sugary drinks. It’s a big change for parents, too! It’s hard, but it’s important to change the environment around the child and begin to promote healthy habits.� Changing that environment means making sure the kitchen is stocked with healthy choices for every meal and snacks. To help parents, Buttrick provides grocery lists, recipes and healthy snack ideas. Food is only half of the equation, though. Adding physical activity into the child’s day is just as important. Buttrick encourages families to find something active to do between 5 p.m. and 8 p.m. when the tendency, upon arriving home, is to sit on the couch and turn on the television. “I tell parents I’m asking them to contribute three hours a day to prevent a life threatening illness. We talk about easy, free ways to be active such as walking around the yard, using walking tracks at schools or the YMCA, even an empty church parking lot,� said Buttrick. “The important thing is to get the kids out of the house and do something active at least four days a week.� In addition, she connects families with programs in the community to allow them access to playgrounds, walking tracks, pools and structured activities. She also teaches the children how to move more at home, including some simple, one-minute exercises. Buttrick stresses that it’s very important for families to make changes together, especially for younger children. “If mom and dad aren’t motivated to go for a walk or swap the snack cake for an apple, the kids won’t be motivated either,� she said. For more information on the nutrition services provided at the Shelby Children’s Clinic call 980-487-2100.

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March 20, 2013

REBECCA: set your mind & take charge of your life From page 16 Cason also believes in getting into a mindset of success and taking charge of life as essential elements in weight loss. â&#x20AC;&#x153;We have to think in terms of â&#x20AC;&#x2DC;I am in charge of my life and I choose to have funâ&#x20AC;&#x2122;,â&#x20AC;? she said. â&#x20AC;&#x153;We tend to say things like I have to diet and exercise to lose weight instead of I am about to embark on a fun journey to find out what I like to eat that is good for me and what I like to do for fun that gets me moving. Letâ&#x20AC;&#x2122;s throw away the words diet and exercise and replace them with words like I am empowered to make tasty choices that will make me feel better because I am worth it and my children are worth it.â&#x20AC;? According to Cason, the lessons she learned from her motherâ&#x20AC;&#x2122;s tragedy and applied to her own life will impact not only her own life, but others as well. In addition, her new career path is a perfect compliment to them. â&#x20AC;&#x153;I can make choices today that will literally effect generations to come by being a good example of the positive benefits to making smart everyday realistic choices,â&#x20AC;? she said. â&#x20AC;&#x153;Thatâ&#x20AC;&#x2122;s why I am enjoying working at the new Discover You in Mount Holly. Itâ&#x20AC;&#x2122;s an interactive exhibit thatâ&#x20AC;&#x2122;s all about making better choices with your life. Discover You addresses subjects like ways to improve your sleep, lessen your stress level, choose correct portion sizes and making movement fun. I believe in the concept of self discovery and I know for a fact you can make small choices every day that impact your health long term for the better or worse. I enjoy the changes Iâ&#x20AC;&#x2122;ve made which makes me confident that I will be able to maintain my weight and subsequent health. If I can do it... you can too!â&#x20AC;?


March 20, 2013

HQ - Weight Management

Weight Lossâ&#x20AC;ŚThe Bottom Line

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WEIGHT LOSS: understanding the whole picture From page 17

Nutrition Counseling Services There are many diets and supplements out on the market promoting their claims to be the â&#x20AC;&#x153;answerâ&#x20AC;? to your weight loss dilemma. My guess is that you have tried most, if not all of them. At this point in time, until more research is available, weight loss is all about eating fewer calories than you need over time. We call this a calorie deficit. Consistently eating less, over time, will result in weight loss. In general, about 500 fewer calories/day will result in 1 pound/week weight loss. For example, if you need 2500 calories/day to maintain weight, then you should eat about 2000 calories/day to lose one pound per week. The question that one must ask is, â&#x20AC;&#x153;How many calories do I need?â&#x20AC;? Most fad diets are able to achieve a calorie deficit, but they are usually short-term and come at a price, both financially and to your health. Often, these diets are extreme and do not meet your nutritional needs. Some may even be harmful to your health, particularly if you have diseases such as diabetes, high blood pressure, and high cholesterol. You have to incorporate the healthy eating guidelines for disease management with your weight loss goals. But you may ask, â&#x20AC;&#x153;Where does exercise fit into this equation?â&#x20AC;? Exercise and physical activity raise the number of calories that you need in a day. For example, a sedentary female (ages 31-50 years) needs approximately 1800 calories/day; however, an active female needs 2200 calories/day. If you are tired of always having to focus on your eating and cutting calories, then get active. The fact of the matter is that inactive individuals do not need many calories in a day. And when this â&#x20AC;&#x153;inactiveâ&#x20AC;? person lives in an â&#x20AC;&#x153;overfedâ&#x20AC;? society, weight gain will occur. Weight loss is not something you achieve once and are done. For example, when you have an ear infection, you may receive an antibiotic to â&#x20AC;&#x153;cureâ&#x20AC;? it. There is NO CURE for overweight and obesity. It is a management for lifetime. This is where weight loss becomes challenging. There are many so-called â&#x20AC;&#x153;expertsâ&#x20AC;? pushing their products and plans but are they right for you and your health needs? Having received education and training in the field of diet and diseases, a registered dietitian can help you develop a plan that will not only help you lose weight but also improve your overall health. For more information on weight loss for your health needs, please call 704-734-5223.

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maintain a balanced ecosystem in your intestines, strengthen your immune system and support your overall health. The flora serves a variety of functions, including improving digestion, eliminating waste and maintaining proper body chemistry. They help your body make and absorb the nutrients it needs while breaking down toxins and helping excrete waste products. This healthy bacteria is destroyed by common factors such as carbonated drinks, birth control pills, coffee, alcohol, aging, stress and antibiotics. Probiotics also play a role in whether or not the body will hold onto the unwanted extra pounds. In 2010, scientists discovered that a specially engineered strain of probiotics helped influence metabolism and beneficially alter body fat composition in a group of mice (published in the journal Microbiology). When an imbalance occurs, gut dysbiosis begins. Improper digestion leads to the inability to break down food causing nutrient depletion and weight gain. Gut dysbiosis then breeds way for food sensitivities that damages the gut lining. The body reacts to this damage by creating an immune reaction sending out antibodies to fight off the antigens that it cannot handle. This vicious cycle actually causes the cravings for the bad food leading to a downward spiral of weight gain that is extremely difficult to tackle. A multi-strain pH stabilized probiotic with a prebiotic is one of the best ways to ensure a healthy gut and immune system. Enzymes Dr. Edward Howell, known as the Father of Food and Digestive Enzymes, stated, â&#x20AC;&#x153;Enzymes are substances which make life possible. They are needed for every chemical reaction that occurs in the body. Without enzymes, no activity at all would take place. Neither vitamins, minerals nor hormones can do any work without enzymes.â&#x20AC;? Enzymes are so complex that just a single human liver cell contains at least one thousand enzyme systems. They play a vital role in the systems of our bodies. From the digestion of our food to building cell struc-

tures and regulating our metabolism, without enzymes we would not be able to think, move, feel, communicate, digest or grow. Enzymes are broken down into three classifications: Metabolic Enzymes- these are produced by the pancreas and their main job is the reproduction and replenishment of cells. Digestive Enzymes- are secreted by the stomach, pancreas and small intestine and are responsible for the breakdown of nutrients and digestion of foods. Food Enzymes- are found in all raw foods and help to start the breakdown process in the mouth and stomach. A healthy gut or digestive tract allows for proper digestion of food, absorption and distribution of nutrients and prevention of toxins entering the body. Our gut becomes unhealthy by the inability to digest our foods properly due to the lack of enzymes in our food and our bodies. As mentioned before, this ultimately leads to weight gain. Since the majority of our foods today are cooked and or processed, the pancreas has to work overtime to compensate and exhaustion occurs. Studies have shown that the pancreas reduces production by 12% every 10 years past the age of 30. Therefore, by the age of 55-60 the average person produces 1/3 less enzymes than in his 30â&#x20AC;&#x2122;s. This is the leading cause to a slower metabolism. The pancreas is called upon each and every time we consume food that is cooked over 118 degrees. Our bodies cannot keep up with this taxation and therefore, we see all the digestive issues like acid reflux, indigestion, weight gain, heartburn, bloating and the list goes on. With our fast paced lifestyle and convenient foods all around, it is imperative to replenish our enzymes on a daily basis. Better digestion (especially fat digestion) and utilization of nutrients can be achieved by consuming plant based broad-spectrum digestive enzymes. Bringing all these aspects together from Kangen Water and whole food nutrients to digestive enzymes, the whole picture of weight loss can be achieved.

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JOIN TODAY ITâ&#x20AC;&#x2122;S GOOD FOR THE HEART At the Y, we exist to strengthen community. Together with people like you, we nurture the potential of kids, help people understand and improve their health, and provide opportunities to give back and support neighbors. So join our cause. And create meaningful change not just for you, but also for your community.

Dover Foundation YMCA 704-484-9622

Kings Mountain Family YMCA 704-739-9631

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Ruby C. Hunt YMCA 704-434-0441

March 20, 2013


HQ March 2013 - Weight Management