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Wellness Spring 2014

Dr. Charles Baio opened Wilson Medical Aesthetics to provide patients with a relaxing environment as well as the best in medical care.

The newest vital sign of our healthy community.

A publication of

2001 Downing Street Wilson, NC 27893

Morgan Paul Dickerman, III Publisher

____________________ Our community has its own heartbeat. You can feel it in the businesses, neighborhoods, schools, and most of all in the people. And behind it all, Nash Health Care has always been there, growing and evolving to meet our community’s increasingly complex

Shana Hoover

Director of Sales and Marketing (252) 265-7858

Account Executives: Cynthia Collins

(252) 265-7826

healthcare needs. Now, that heartbeat is even stronger. Nash Health Care has partnered

Lisa Pearson

(252) 265-7827

with UNC Health Care – an affiliation that will greatly benefit the residents of Nash, Edgecombe, Wilson, Halifax and surrounding counties. Nash Health Care and UNC Health Care. Working together for an even healthier community.

Visit NHCS.ORG to learn more about what this partnership means to you.

Beth Robbins

(252) 265-7849

____________________ Contributors Writing Bev Bennett Dana Carman John Ellis IV Maggie Flynn Rachel Graf Amanda Jenkins Anna Sachse Photography CTW Features Brad Coville Gérard Lange Graphic Design Gérard Lange

Spring 2014


Dr. Charles Baio utilizes the Fraxel DUAL, a laser machine for resurfacing the skin. Read more on page 10.

Table of Contents 4

Rules for Physicals




10 Wilson’s Medical Spa 18 No Big Rush Wilson Medical Aesthetics offers medical grade treatments in a relaxing environment.

Everyone could use a little extra time in the morning.

Weight Loss Winners

Seasonal produce is good for you and the environment.

Controlled anger could have health benefits.

Brain Defense

21 H2O Know How

Stroke of Fitness

Five things you need to know 22 about diabetes.

Do you drink enough?

Five rules to get the most from your next physical.

Common behaviors of those who kept the weight off. Combat at-risk behaviors with brain healthy habits. Rowing isn’t just for the Underwoods.

14 Season for Local 16 Diabetes FYI

20 Getting Angry

Get Smart

Tackle these tasks to improve cognitive health.


Wilson Wellness

55 Rules for Effective Physicals

By Bev Bennett | CtW Features

If you’re scheduling your first routine physical, or first in years, you may anticipate a conversation similar to speed dating. You want your doctor to know as much as possible about you, but you have a limited amount of time to share it.

In addition, you may wonder if, as in speed dating, you should omit a few less appealing facts until the patient-doctor relationship progresses. Although physicians each have their own preferences about how much they want to address in one session, they do have general areas of agreement. Here are five things physicians want to hear from you during that first visit. 1. Why you made the appointment

“You may say you’re here for a physical but you probably have an issue,” says Dr. Richard Sandovsky, associate professor of family medicine, SUNY-Downstate Medical Center, Brooklyn, N.Y. “Be clear to say why you’re here. The doctor will explore that,” Dr. Sandovsky says. Have ready your list of concerns. Some physicians want your top 3; others don’t mind all 30. “We take an ‘everything’s

Spring 2014


“Most doctors aren’t judgmental, even with things that might be embarrassing. If you feel you can’t be honest, get another doctor.” on the table approach,’ but not everything might be addressed on the first visit. It may take more than one visit to address all the concerns,” says Scott Massey, professor of physician assistant studies and program director, Misericordia University, Dallas, Pa. Prioritize – introduce the most urgent health matters first. If you’re unsure, think about any symptoms you experience. Ask yourself whether these are continuous and whether they’re getting worse, says Dr. Christopher Fitzgerald, internal medicine-pediatrics, Cedars-Sinai Health Systems, Cedars-Sinai Medical Group, Beverly Hills, Calif. “If symptoms are getting worse we have to address them,” Dr. Fitzgerald says. Physicians will also encourage you to mention symptoms you consider trivial, especially if recurring and bothersome, such as intermittent heartburn. “There may be a disease lurking under trivial symptoms,” Massey says. 2. Your health history Include your medical records, medications, family history going back to your grandparents and your lifestyle habits, Massey says. Smoking, drinking and lack of sleep, can affect your health. Don’t hold back because you think you’ll be judged. “Most doctors aren’t judgmental, even with things that might be embarrassing. If you feel you can’t be honest, get another doctor,” Dr. Fitzgerald says. 3. Your expectations If you have a tendency to be def-

erential – to not ask for what you need because you don’t want to be perceived as a “bad” patient – you may not be getting appropriate care. Don’t be afraid to speak up. “You want the physician to know what concerns you,” Dr. Sandovsky says. Being forthright helps physicians as well, he says. 4. Your follow-through plans Ask your physician what your next steps should be. These may include treatment for any conditions, screening tests according

to your age and risk factors and a review of the test results. 5. Your doorknob question This is what you bring up when you or the physician are halfway out the door. Ideally this wouldn’t come up because you came prepared and are feeling comfortable with the physician. But, speak up if something is still on your mind. “In my practice I would rather have a patient ask and take an extra minute than not,” Dr. Fitzgerald says.



Wilson Wellness

Weight W

Loss Winners By Bev Bennett | CtW Features

You’ve probably heard that most weightloss diets fail. It’s the sort of “conventional wisdom” that can upend your good intentions. Less often discussed are the success stories. The National Weight Control Registry (NWCR) is an ongoing research study that tracks diet winners who have lost at least 30 pounds, kept the weight off for at least one year and are willing to share their strategies. In a new observational study registry participants were followed for 10 years to see how well they kept their weight off and to find strategies for weight-loss maintenance. Here are some of the behaviors participants who best kept weight off have in common. • Limiting food variety. Successful participants aren’t filling their kitchens with every new

food item that comes along. Instead they eat “the same safe foods over and over,” says J. Graham Thomas, Ph.D., lead author of the study and researcher at The Miriam Hospital. With less variety, people are more aware of what and how much they’re eating. • Being consistent. “They typically don’t go off pattern and splurge on high-fat food on holidays or weekends,” Thomas says. However, this doesn’t mean avoiding fun foods. A weekly treat could fit into a participant’s consistent eating pattern. • Self-monitoring. “Most [registry participants] are weighing themselves regularly. They’re also calorie counting,” Thomas says. • Patience. Although it may never become a pleasure, after about two years people report that maintaining healthful habits feels “less effortful. It’s a more natural part of their lifestyle,” he says. For those looking to go on an extremely low-calorie diet, experts say you’ll get fast results. The quick pay-off can be motivating, according to Elisabetta Politi,

registered dietitian nutritionist, director Duke Diet and Fitness Center, Durham, NC. Unfortunately, that regimen is hard to keep up, experts say. The alternative of taking small steps is a better long-term approach, but you don’t get immediate gratification. It’s a dilemma, Politi says. Electronic devices that track calories or physical activity can give you positive reinforcement without the extreme measures. Although you won’t drop a pound by walking 1,000 steps, “you will get a reward daily through the number on your [step] counter,” says Sonya Angelone, registered dietitian nutritionist, Academy of Nutrition and Dietetics Spokesperson. “If you’re getting immediate feedback, you’re more likely to take action,” says Angelone, San Francisco Bay area. You don’t need an expensive gadget for motivation, however. Write down what you eat and how much exercise you get in a journal. By reading your entries you can find positive reinforcement, according to Sarah L. Francis, nutrition specialist at Iowa State University, Ames.

Spring 2014


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BBrain Defense

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By Rachel GRaf | cTW feaTuRes

Alzheimer’s disease is the sixth leading cause of death in the United States. By 2025, the number of people age 65 and older with Alzheimer’s disease is estimated to jump by 40 percent, according to the Alzheimer’s Association, a voluntary health organization devoted to Alzheimer’s care, support and research.

To combat at-risk behaviors, professor Gary Small developed a seven-day jump-start program that he outlines in his book “The Alzheimer’s Prevention Program” (Workman, 2011). As part of the program, he advocates daily exercise, healthy eating habits, stress reduction and mental stimulation. The short program is meant to instill healthy habits for life. “One week is not enough to protect your brain, but it does create brain healthy habits for your lifetime,” Small says. “So it’s a bit like going on a diet and losing a pound – you step on a scale and see that and that motivates you to continue.” Small encourages people to make healthy lifestyle choices as early as possible, but recognizes that most people don’t actively change old habits until they start to show symptoms of cognitive

decline. The good news is, even if you have begun to experience memory loss, you significantly can improve memory capability by making positive changes with regard to exercise, diet and brain stimulation. A specific technique he uses to improve memory is called “look, snap, connect.” “Look” refers to focusing attention on whatever you’re hoping to remember. “Snap” refers to taking a visual snapshot of the item you’re trying to remember. “Connect” is the act of connecting the two so that they have meaning. So, let’s say you’re running an errand and need to remember to pick up eggs, stamps and shoes. You might imagine yourself holding a large egg with a stamp on it that drops and gets yolk on your shoe, Small says. The more absurd, the easier it will be to remember.


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AA Stroke of Fitness By Maggie Flynn | CTW FeaTures

In season one of Netflix’s “House of Cards” Frank Underwood, the seedy politician played by Kevin Spacey, receives a rowing machine from his wife, Claire. During season two, when media pressure keeps the Underwoods housebound, the machine makes repeat appearances as a great way to stay fit indoor.

The show has raised indoor rowing’s profile, but in reality the activity has been increasing in popularity since CrossFit hit big with fitness enthusiasts – it is an integral part of many such programs. According to experts, it’s also an ideal workout for those looking to shake up their strength-training programs. “Anybody can learn how to row. It’s something that’s really good for every single person,” Nell Shuttleworth, owner of Rowfit Chicago, a fitness studio located in the Windy City that provides training in areas ranging from rowing to triathlon. There are quite a few benefits to be had

Spring 2014

from rowing, especially for overall fitness. Rowing utilizes the upper and lower body and building muscle significantly in the same movement. This makes it especially attractive for people who are looking for thorough workouts. Josh Ozeri, one of the founders of Brooklyn Crew based in Brooklyn, N.Y., agrees: “Rowing is a full-body exercise – you use your legs, your core, your back, your shoulders, your arms.” Starting a new exercise program is never easy, but because rowing is such an all-encompassing workout, it’s easy for people to feel overwhelmed when they’re first starting out. Shuttleworth says not to let this become an obstacle. “People should definitely know

that it takes a few sessions before they understand the rowing stroke,” she cautions. “It doesn’t feel like a very fluid or very natural motion. So we usually tell people to give themselves a few sessions … It’s usually around the sixth session that people begin to get it.”

rowing classes. Ozeri emphasizes that the bulk of the workout takes a toll on the legs. “Everyone thinks rowing is about the arms, but it’s all about power with your legs,” he explains. “Rowing is essentially a leg press.” Even though the lower body receives the majority of focus in rowing, the exercise uses muscles all over the body, making it an attractive workout for someone who wants to maximum fitness in a short time slot. “If you can spend an hour a day exercising, you want it to be the most effective workout,” Roberts says of rowing. “You don’t really need to do much else because you’re taking care of pretty much every muscle group in your body.”

“Anybody can learn how to row. It’s something that’s really good for every single person.” Garrett Roberts, owner of GoRow Studios in Hoboken, N.J., warns that improper form during the exercise can do damage to the back, and advises anyone with a pre-existing back condition to visit a specialist before signing up for

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M Medical Spa Treatment

By AmAndA Jenkins | The Wilson Times

Much like going to a friend’s house, ringing the door bell at the entrance of 3301 Nash Street brings a smiling associate to the door to let you in. A trickling water fountain making a subtle splash, soothing music, attractive aromas of essential oils, citrus infused water and freshly made juice or hot tea, and big comfy chairs with throw pillows and oversize ottomans welcome clients to the receiving room at this address, housing Wilson Medical Aesthetics.

Dr. Charles Baio owns Wilson Medical Aesthetics. Registered Nurse Kristie Johnson works closely with Dr. Baio, providing skin treatments and weight management programs. “We wanted to provide our patients with a relaxing environment but yet receive the best in medical care,” Johnson said. The medical spa offers Botox and dysport injections, dermal fillers,

Spring 2014

chemical peels, facials, Obagi skin care, Glo Minerals cosmetics and more. Some of Baio’s patients receive Botox for their skin’s appearance, while a few others receive injections to treat medical conditions such as twitching eyelids. He has also successfully treated patients with Botox for excessive sweating. Recently, the medical spa also started using new equipment called Fraxel DUAL, a laser machine for resurfacing the skin by stimulating the growth of new, healthy skin cells from the inside out. One main premise of the spa is to maintain healthy skin. “We help people feel better about themselves,” said Dr. Baio. “If you can do things to help yourself feel better about yourself and feel younger and look younger, it helps you with your spirits. With the baby boomers getting older, nobody wants to grow old.” The word ‘vanity’ doesn’t strike him as the right word for his patients’ desire for services. His outlook is that if you keep your skin healthy, then you’re less likely to have problems with it. It helps put off the reality of your age, because that’s coming soon enough anyway. And as you realize you’re growing older when you look in the mirror, you will have higher spirits and a more upbeat look on life if you think, “Hey, I look good for my age.” Dr. Baio moved to Wilson in 1989 and began practicing internal medicine. He grew up on Long Island, N.Y. and said that Wilson reminded him of Long Island with so many different neighborhoods. He got interested in internal medicine after working in South Florida in a nuclear medicine position. “I liked the idea of helping people. I really did. The studying, the material was very, very interesting,” he commented. Although he enjoys the challenge and excitement of internal medicine, he wanted to diversify and go in a new direction with aesthetics. He continues his internal medicine practice with Wilson Medical Associates on Glendale Drive, where he started giving his first medical skin treatments. Last September, the aesthetic part of his practice moved to the location on Nash Street. He said that there is more exposure at the new site, and more people are coming in. They give free consultations, listening to what the patient wants while assessing what he or she needs. Then they can



Wilson Wellness

“We like to develop relationships with our patients so they feel comfortable calling us and talking with us.” “It might be the same procedures and products but not the same experience.”

make a professional recommendation for what’s best for the patient. They educate on why they recommend a certain treatment and work with the patient to give them the best skincare. Dr. Baio and Johnson said they will not sell the client something they want if it’s not what’s best for them. “We like to develop relationships with our patients so they feel comfortable calling us and talking with us,” he said. And the staff is excellent at doing that. Robin Brantley of Wilson was travelling to Greenville for her skin treatments before she started going to Wilson Medical Aesthetics. “It might be the same procedures and products but not the same experience. You can relax there,” she said of Dr. Baio’s office. She said Kristie and Dr. Baio are extremely knowledgeable and hands-on. They will recommend a reasonable outcome for a reasonable age and let you know what works best for you “to make you the best you”. Great skin care is important to Brantley,

who is a nurse with Eastern Carolina Pediatrics. She said Kristie is a fabulous nurse and loves what she does. “Wilson’s lucky to have them,” Brantley said. “It’s a great experience.” A facial given by Kristie is very relaxing with a warm bed and dimmed lights, aromatherapy and soft music with nature sounds playing. She lets the patient know what she’s going to do next but doesn’t interrupt relaxation. While doing a facial, she also exfoliates the patient’s hands and massages them with lotion. She then places the client’s hands into gloves and into a warming mitt. It’s sort of like a short vacation in a spa. The finished product is a softer, smoother complexion and softer, smoother hands. Various treatments available at the spa are for plumping up the cheeks, bringing sheen to the skin, clearing up skin blemishes, tightening the skin, and resurfacing the skin to reduce fine lines and acne scars. Also, all of their skin care products are available exclusively

through licensed physicians and medically supervised spas. They carry the top two skincare lines in the nation, SkinMedica and Obagi. In the privacy of the consultation office, patients can have before and after pictures made of their face with the Reveal camera. The pictures show sun damage and inflammation. When the patient has continued on the treatment for their skin for a period of time, they can see the change underneath their skin with the pictures as well as with the surface skin. “These treatments really work,” said Baio. All of his staff as well as Dr. Baio use treatments and products available at their office. He says that their credibility increases if they have experienced the procedures first hand. He usually bundles skin care products at the first visit. “You really need to be on medical grade skin care in order to keep your skin as vibrant and healthy as you can,” he recommended.

Spring 2014

Baio’s office also offers weight management programs. He and his staff help patients who not only want to lose inches and pounds, but who also want to maintain a better shape and weight. Baio became board certified in 2011 for physician supervised weight loss. He said that like internal medicine, there is a lot of science behind bariatric weight loss. It’s really a weight management program. He enjoys helping people, and he is pleased that the diets they use really work. A Liposonix procedure can also be used on patients to reduce the “muffin top” that some people have a hard time getting rid of. This machine operates using an ultra-sound that heats up enough to destroy cells, burning fat off the body. Then it takes 6 to 12 weeks for the body to clear it out. Most patients lose 1 to 3 inches with this procedure, achieve a smaller belly and contour the body. Baio is also an associate with a group of surgeons in Morehead City that perform lap band procedures. There is less risk with this surgery than by-pass surgery, and patients usually lose up to two pounds a week as a result of the procedure. A band is placed around the top

of the stomach. Simple monthly adjustments are required, taking a few minutes to perform. The adjustments can be made in Wilson by Dr. Baio’s office through a port. Men and women are candidates for the procedure, and it is completely reversible. “Dr. Baio has been my medical doctor since 1990,” said Beth Punte. She participates in the bariatric weight loss program at his office and has lost 45 pounds. Two nights a month, they hold a weight loss support group. They talk about all aspects of good health. Some of their topics are exercise tips and low carbohydrate recipes. Wilson Medical Aesthetics sends out e-mails with good health information and healthy recipe alternatives. After losing weight, Punte began using some of the skin treatments they offered. She said it was an extension of looking good. She was pleased that her skin was softer. People tell her that she can’t really be the age she is and that her skin is gorgeous. She will be 61 next month and says, “You have to be happy with yourself.” Punte said that she knows that Kristie and Jennifer, also a nurse at the spa, have had extensive training


which makes her feel safe in having her procedures done. The office also follows up with every patient. “It just gives you a whole, better outlook on life,” Punte said of feeling good about yourself. She feels like she’s with girlfriends when she’s at the spa because of the staff’s care and friendly dispositions. “I don’t mind going to the doctor because I have a good time.” Visiting Dr. Baio’s medical office and medical spa is the whole package according to her. Wilson Medical Aesthetics not only keeps these treatments local, but now they are giving back to the local community through activities to help others outside the office. They have been involved with the Super Swing with Wilson Medical Center, CHEW, Pink Ladies, the Walk for Harrison Barnett, the Wesley Shelter, and fundraising for Community Christian School. They are also a sponsor for the Miss N.C. Pageant. “Wilson Medical Aesthetics strives to bring the best in medical aesthetic care to Wilson,“ said Baio. “We also find it very important to give back to the community.”


Wilson Wellness

SSeason for Local By Dana Carman | CTW FeaTures

Green, as we all know, is all the rage, and the trend of shopping at one’s local farmer’s market has seen a big spike in the last few years as more people become aware of – and interested in – where their food comes from.

Some of that trend is a result of what we’ve come to expect from our taste buds. They’ve become conditioned to so much produce out of season (tomatoes in the grocery store in winter, anyone?) that perhaps we’ve forgotten what seasonal produce tastes like. “It tastes completely different,” says Kristina Carrillo-Bucaram, founder of the Rawfully Organic Co-op in Houston. “It has a personality.” Kate Geagan, a registered dietitian and author of “Go Green, Get Lean” (Rodale, 2009), says that chefs will tell you that local produce trumps organic all the time on flavor. That’s because “they’re the most vibrant the minute they’re picked,” she says and their time from “farm to table” is much shorter than something flown or trucked in, which requires it to be picked much earlier, meaning not only does flavor fade but also nutrients.

Spring 2014

Another benefit to seasonal produce is that it lasts much longer because, again, it doesn’t have to be picked so early to get to your refrigerator. That said, Geagan doesn’t think people should lose sleep over not being able to eat seasonal produce all the time as “there are realities you bump up against,” she says. You may live in an area with a short growing season, for example. “Every place has a bountiful time of year,” Geagan says. “Capitalize on that and look to more regional networks in the off-season.” But, don’t feel bad, she says for relying on other parts of the country when you have to. Geagan notes that seasonal produce helps expands your children’s’ palates. In addition, those that participate in growing the food are much more likely to eat it and like it, so if you can manage even a box on the window sill, you might get your kids to enjoy those peppers a whole lot more. Some may be scared off from eating seasonally because that requires eating some things perhaps you’re unsure of how to prepare or feel you have no use for. Fear not; talk to your farmer. “Put a face to your food,” Geagan says. Ask for recipe suggestions. If getting to a local farmer’s market isn’t an option, perhaps community-supported agriculture is. While buying a share means buying whatever crops are grown at that farm in that season, you can look at being part of a CSA as an adventure, says Geagan. Ideally, local, organic produce is the way to go. But, as Geagan points out, there are realities to most of us geographically to make that happen so she suggests avoiding highly packaged, highly perishable foods that have been flown in. Also, because USDA certification is expensive, some of the local farmers may be keeping organic practices but unable to afford certification; talk to your farmer to find out.

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5 Things You Need to Know About Diabetes By Bev Bennett | CtW Features

For those at high risk for type 2 diabetes or that recently have been diagnosed with the chronic disease, there are likely a lot of questions about preventing or managing the condition to which answers are needed. Diabetes affects nearly 26 million people in the U.S., according to the American Diabetes Association. Worse still, 79 million have pre-diabetes, which puts a huge number of Americans at extremely high risk for diabetes.. With those numbers, which are growing, you no doubt have relatives and friends who have the disease and are eager to share their experiences. In fact, one of the misconceptions about type 2 diabetes is that everyone undergoes the same treatment. That’s about to change. The American Diabetes Association recommends guidelines for managing the disease that take into account individual differences, including your symptoms, age, weight, gender, race and lifestyle. The association is promoting personalized diabetes education. As you learn to manage your health, here are other common misunderstandings experts would like to correct. 1. If you’re not obese you’re not at risk for the disease. Although being seriously overweight increases the likelihood you’ll develop diabetes, you also

have to take measure of your waistline, according to Ann S. Williams, registered nurse and research assistant professor, Case Western Reserve University, Cleveland, Ohio. The fat that accumulates around your abdomen puts you at greater risk than fat stored in your hips or thighs, according to Williams, a research associate. 2. If you were told you’re at high-risk or if you recently developed diabetes, there’s nothing you can do. Not so, say the experts. If you’re diagnosed as being high risk, you can make lifestyle changes, including diet and exercise, which will significantly improve your health, according to Dr. Zonszein. Don’t underestimate the impact of exercise. “If you’re going to change one thing, change your activity very early in the disease. Adding physical activity can be very effective in managing diabetes,” Williams says. 3. Type 2 diabetes isn’t that serious. At one time, type 2 diabetes was thought to be the less serious kind, when compared with type 1, according to Williams. “People would say they have ‘a touch of sugar.’ It’s diabetes. Don’t call it a touch of sugar. All diabetes

is serious,” she says. Downplaying your condition could prevent you from managing the disease, according to Dr. Zonszein. If you’re told your blood sugar is high, it’s a reminder that something is wrong. “It’s time to make changes,” says the physician. 4. If you don’t feel bad, you don’t have to treat diabetes. “If it doesn’t hurt, people don’t feel sick and don’t see a doctor,” Dr. Zonszein says. That attitude is harmful. “This is a chronic disease. Patients need to know how to manage it,” says the physician. He explains that the regimen may include medications along with diet and exercise. 5. You’ll never lose enough weight to make a difference. Dieting isn’t an all or nothing proposition when it comes to managing diabetes. “It’s hard to lose weight. We stopped saying people should get to an ideal weight. Now it’s [the advice] get to a reasonable weight you can sustain,” Williams says. You may improve your health by dropping 10 to 15 pounds, according to diabetes care experts.


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No Big Rush By AnnA SAchSe | cTW FeATureS

Whether a busy professional, a multitasking stay-at-home mom, an overloaded student or anything in between, everyone could all use a little extra time in the morning. Luckily for all types of harried humans, most principles of organization and time management apply to any situation, says personal productivity expert Peggy Duncan, author of “The Time Management Memory Jogger” (Goal/QPC, 2011). The trick is to use tonight to make tomorrow a little less stressful. Here are five easy ways for anyone to add minutes to their morning. Make a daily to-do list “Make a list of everything you need to do the next day,” says Donna Smallin, author of multiple books on timesaving, cleaning and organization, including “Get Organized Secrets of Professional Organizers” (Flying the Koop Press, 2014). “Perhaps you need to return videos, get gas, go to a doctor’s appointment or maybe even drop things off at the Goodwill. Making a list at night ensures a reminder for everything you have to get done.” You probably won’t be thinking as clearly in the morning, she says, because

you’re not quite awake yet. You can even make standard checklists for your regularly scheduled activities, such as work, school or the gym, that include items such as your cell phone, permission slips or gym shoes and a towel. Have everything ready to launch “When you’re busy, every second has to count in the morning,” Duncan says. “The only things you should have to do are quickly get dressed and eat breakfast.” Make sure that your briefcase is packed with everything you need for work that day. Kids’ backpacks should include homework, permission slips, clothes or objects for after-school activities. Gym bags should contain all necessary workout clothes and gear as well as

Spring 2014

toiletries if you will be showering. Put all of these bags in the same place every night, next to the door you leave from. You can even go so far as to put stuff out in your car the night before, Smallin says. “Getting your packing done early allows you to focus on bigger issues that may arise in the morning,” she says. “The phone rings, the car won’t start, etc.” Make getting dressed easier Smallin’s tip is to lay out what you’re going to wear, from top to bottom, including shoes, belts, ties and accessories. “I like to put it all on a hanger,” she says, “so that I know I have the complete outfit all together.” “Everything should be pressed and ready to wear,” Duncan says. “This alone could save you 20 minutes!” If your closet is currently disorganized, it is especially important to pre-select and gather your

outfits, as you won’t be able to find everything quickly. Take care of breakfast needs at night Setting the breakfast table the night before is an especially helpful trick for families. Obviously you don’t want to leave out the milk, but you can lay out bowls, plates, spoons, forks, napkins, etc. “Put out a box of cereal or a loaf bread,” Smallin says, “so that when the kids come down, all you have to do is pour the cereal and milk in the bowl and you’re ready to go.” It is even possible to make having a hot meal much easier. Have all the dry ingredients for oatmeal waiting in a pot, get out the pans, bowls and utensils for scrambling eggs or you can even whip up a batch of pancakes at night and then store them in the refrigerator and microwave them in the morning. “That way you’ve taken care of all


the prep time,” Smallin says, “as well as most of the cook-time and mess.” Give yourself enough time As much as you may want to hit the snooze button another five times, waking up early enough is key to leaving the house less frazzled and ready to take on the day. “Find out how early you need to get up by timing everything you do,” Duncan says. “Start with the time you need to be at your destination and count backwards.” When you do the math, you may find that taking just 10 or 20 minutes to prepare the night before – time you might have spent simply watching a sitcom or surfing the net –will give you more time to sleep than you expected. “In the beginning organization takes a little extra effort,” Smallin says, “but after a while it becomes a time-saving habit.”

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Get Angry: controlled anger could have health benefits By AnnA SAchSe | cTW FeATureS

Whether on the job, in gridlocked traffic or battling for control of the remote, anger creeps in to life’s most tense situations. For most, social decorum dictates bottling said rage even though pent-up frustration, which has been linked to hypertension and digestive problems, as well as insomnia and compulsive overeating. To stay sane, experts say there are good ways to let your frustrations fly. “Anger can be good when it sends a message to ourselves and those around us that there is an issue in our lives that needs to be addressed,” says W. Doyle Gentry, Ph.D., director of the Institute for Anger-Free Living, Lynchburg, Va., and author of “50 Ways to a Better You for Dummies” (Wiley, 2010). “Those issues may have to do with morality (unfairness), another emotion (fear or sadness) or stress (when our lives are unbalanced – all work and no play).”

According to Gentry, expressing anger can even have a helpful effect on key interpersonal relationships, such as a marital, parentchild or work relationship, if it relieves built-up tension and clarifies conflicts that inevitably exist in all relationships. However, for anger to be constructive or healthy, he adds, it should be focused on the problem, not the person – make the anger about the “what,” not the “who.” Contrary to what your kindergarten teacher may have taught you, sometimes getting mad isn’t bad. Some people say you should always rise above it. According to Gentry, it’s not a necessary goal. Anger is often justified when you feel harassed, disrespected or when someone is trying to

control you in unfair ways.” And, further, just as excessive rage can adversely affect your health, suppressing anger can lead to depression, bruxism (grinding your teeth), high blood pressure and increased risk for heart attack and obesity. Gentry’s tips for expressing your anger in a healthy manner include keeping an anger log – spend 15 minutes a day writing down all your negative feelings and then toss the piece of paper in the trash. He also suggests using exercise to help drain away angry energy and, instead of venting, ranting or having a tantrum, try “ventilating” – airing out your accumulated anger by talking about it in a reasonable way with someone you trust.

Spring 2014


H2O Know How By John Ellis iV | CTW FEaTurEs

Next to air, water is the second most important nutrient we take into our bodies. Depending on the source, experts say, water makes up around 75 percent to 90 percent of your body, depending on your phase of life. (We are born with a higher water content, which decreases as we get older.)

“You need water for everything your body does,” says Lisa Dorfman, Miami, Fla., registered dietitian and spokeswoman for the American Dietetic Association. “Water is an essential nutrient that helps your body do everything from breathing to digesting food to hormone production to lubricating joints.” Water assists with metabolizing carbohydrates, fats and proteins; digesting food; creating enzymes, which support all body functions; insulating organs; protecting the fetus in pregnant mothers; dissolving vitamins; regulating the body’s temperature; supporting healthy skin and a host of other vital functions. Everyone has different needs, though, says Dorfman, based on their individual chemistry and

physical activity. If you are not getting enough water, she says, you body will let you know. Thirst is the first sign of dehydration. In addition, pungent, yellow urine is an indication that your system is low on water. “When you don’t have enough water in your body, your cells will start to die,” Dorfman says. “Nausea, stomach pains and headaches are common symptoms of dehydration.” How much water is enough? Most sources agree that the advice you got in grade school – eight cups daily – is a good starting point. The Institute of Medicine of the National Academies of Science found that most healthy adults are adequately hydrated, and recommends 11 cups of total water— from all

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beverages and food — for women, and 16 cups for men. About 80 percent of people’s daily water intake comes from drinking water and other beverages, including caffeinated beverages, and the other 20 percent comes from water contained in food. Most unprocessed, uncooked foods have high water content, as well. Half cups of lettuce, watermelon, broccoli or grapefruit are all made up of more than 90 percent water, according to the American Dietetic Association. Water intake can come from other drinks or food, but this doesn’t replace the power of pure water. Heavy dependence on these drinks can lead to dehydration. And alcohol and caffeinated drinks have potential diuretic affects.

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GGet Smart

By Bev Bennett| CtW Features

If you tackled your income taxes yourself, your brain may thank you. Doing mental work that’s challenging, such as filling out tax forms, may be beneficial to your cognitive health, according to Michael Marsiske, Ph.D., associate professor, department of clinical and health psychology, University of Florida, Gainesville. But if you didn’t grab the opportunity, you’ll still find a wide range of options for brain training, from crossword puzzles to specially designed products to research projects that need volunteers. Companies are spending a lot of money to create cognitive exercise programs, according to Marsiske. In addition, health experts are dedicated to finding ways to reduce the risk of cognitive decline. Yet even though there are lots of strategies and theories, scientists aren’t at the point of being able to tell people “you should do this, this and this,” says Marsiske, who has been a principal investigator on a long-term study of Advanced Cognitive Training for Independent and Vital Elderly (ACTIVE). However, experts can make some suggestions for what you devote your time and energy to doing, based on current research. Try something challenging and novel, says Jeffrey Toth. Ph.D., associate professor, University of North Carolina, Wilmington. He recommends sustained cognitive activities that take you out of your comfort zone, such as learning a new language or taking up a

musical instrument. In fact, doing something you find difficult – and it doesn’t have to be taxes – may have positive effects. “I actually think my non-enjoyment of video games may be helpful. I have to strain and pay attention because I’m not great at them,” Marsiske says. The reverse may be true as well. If your skill becomes easy and habitual, it’s time to try something else, according to experts. Make learning a lifelong habit. “Learn new things. Take on challenging tasks throughout life,” says Toth, a cognitive psychologist, who researches memory, attention and cognitive aging. Still you may wonder about the efficacy of particular brain-training games. A game based on recollection may be beneficial, according to Toth. “I think that’s the type of thing we should think more of,” says Toth, who created Art Dealer, a memory enhancement game. Formal training programs may also provide positive results. In Marsiske’s ACTIVE research older adult volunteers who were given mental training sessions reported cognitive improvements for 10 years. Volunteers selected for the training, designed to see

Spring 2014

whether cognitive trains helps with everyday functions, underwent ten, 60- to 75-minute sessions of memory, reasoning and speed-of-processing exercises. The volunteers received memory training, reasoning training and training in speeding up the time they spent in mentally processing information. “ACTIVE challenged with something new and difficult; something that demanded something of people that wasn’t in their current repertoire,” Marsiske says. Although some people in ACTIVE worked alone, being in a group may offer an advantage, according to the Florida expert. “Some studies showed that small group training was more effective. You have peers who can model,” Marsiske says.

“Advanced Cognitive Training for Independent and Vital Elderly challenged (participants) with something new and difficult; something that demanded something of people that wasn’t in their current repertoire.”


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Wilson Wellness, spring 2014  
Wilson Wellness, spring 2014