You
NEW
Get Your ZZZ’s Sleep better tonight with these simple slumberimproving tips
Be Your
Best
Self-improvement has never been so easy. Learn how to look and feel better, younger and happier all year long
Celebrity Health:
‘Full House’ alum Candace Cameron Bure
Here Comes the Super Athlete Go Nuts for Weight Loss Build a Better Emergency Kit Exercise for Pain Relief Choose the Right Shoes
The bridal event of the year!
Sunday, February 24, 2013 1pm to 5pm at the Augusta Convention Center 901 Reynolds St. Augusta, GA 30901 Our select group of wedding and event planning professionals will be on site with a wide variety of specialty products and services to help you plan your big day. Join us for an afternoon of tastings, consultations, and much more. Interested in being a vendor? Call 706-823-3288 for more information.
FEATURES
Candace Cameron Bure on parenting and healthy living
MARK IT ON THE CALENDAR
12 ways to ensure the best financial, emotional, physical and healthy year yet
EMERGENCY KIT MAKEOVER
What to have in your home to be ready for the worst
TAKE 2 EXERCISES AND CALL ME IN THE MORNING
In a world of hurt, exercise could be the best form of pain relief
ROAD RULES FOR THE NEW GAME OF LIFE
Money smarts aren’t just about making the right investment moves – it’s about staying positive, too
CELEBRITY HEALTH: CANDICE CAMERON BURE
Why this ‘Full House’ alum is turning her attention to parenthood and health living, inside and out
A NUTTY WEIGHT-LOSS IDEA
Eating high-fat nuts could improve the functions of your body
SLEEP TIGHT IN 2012
Break the bad sleep cycle for better health
RISE OF THE SUPER ATHLETE
How to be part of the growing, obsessive mob of marathoners, triatheletes and extreme cyclists
SHOE SMARTS
Every athlete needs the right shoes for a healthy (and safe) fitness routine
Mark It On the
Calendar
12 ways to ensure the best financial, emotional, physical and healthy year yet
BY LINDSEY ROMAIN CTW FEATURES
I
t’s all about the little things. A new year doesn’t have to mean remaking every aspect of life. Sometimes, tapering the smaller things can lead to a stronger big picture. Honing in on individual facets of healthy living is the sure way to make 2012 the best year yet. Here are 12 easy ways to boost a healthier lifestyle and provide focus for a fresh new year.
1. DEVELOP A FINANCIAL PLAN
In the midst of a national financial crisis, money woes are no doubt topping the stress list for many people. Going into 2012 with a disorganized budget isn’t exactly the best start, for finances or mental health. Ric Edelman, a top-ranked adviser and author of the best-selling book, “The Truth About Money” (Harper Paperbacks, 2010), suggests choosing a financial plan for the year and sticking to it. “The single greatest cause of financial failure is procrastination,” Edelman says. Saving enough money to cover at least six months’ worth of living expenses should be the first step, he says. Not sure how to get started? Hire a financial advisor. Edelman suggests looking for a reputable, independent and fee-based professional if help is needed.
2. PAY YOURSELF
A good trick for sticking to a budget is writing a check … to yourself. “Instead of writing checks each month to pay all of your bills until there’s nothing left to save, write the first check to yourself before you’re out of money,” Edelman says.
3. DON’T LET THE PAST GET YOU DOWN
The perfect motto for a new year, new you: Let go and move on. “Visit the past so you can see how it may be coloring your current relationships with dark hues, but make sure to live in the present,” says Dr. Frances Cohen Praver, a clinical psychologist and author of “How Understanding Your Brain’s Wiring Can Help Rekindle Your Relationship” (Sourcebooks, 2011). “If you stay in the past, you will become depressed,” she says. On the reverse, Cohen Praver also says to avoid thinking too far ahead, for fear of growing anxious or negative. “The key is to live in the present,” she says.
4. CLEAN UP YOUR RELATIONSHIPS
“If love has faded from your relationship, now is the time to work hard to bring love and lust back,” Cohen Praver says. The New Year is a good excuse to try new things with your partner, in the name of new adventures. “Remember that you and your partner are connected with mirror neurons, so that if you change yourself, your partner can’t help but change himself or herself too,” Cohen Praver says.
5. MAINTAIN A WELLBALANCED DIET
Eating healthy is an obvious way to stay on track health-wise, but knowing what foods are best to incorporate into an overall eating scheme is key. Lisa DeFazio, a registered dietitian and diet expert for Perez Hilton’s celebrity health and fitness website, fitperez.com, says to go for variety. She suggests incorporating whole grains for fiber, such as oatmeal, oat bran and flax seeds. Proteins like nuts, fish, chicken and lean beef also are important, as are healthy fats from olive oil, avocados and nuts.
6. SNEAK IN YOUR NUTRIENTS
Angela Pifer, a Seattle-based nutritionist, suggests stocking up on frozen vegetables like organic spinach and kale, both for their affordability and their ability to add a nutritious punch to traditional meals like scrambled eggs, soup, stew, stir-fry and casseroles. Busy people will be more likely to incorporate veggies if they are already chopped and ready to cook.
7. EAT YOUR VITAMINS
Recent studies have begun to question the efficacy of daily vitamins. Instead, fill in your nutritional blanks by planning and buying snacks that are made with fruits, nuts, seeds and vegetable and plant extracts. People should make it their goal to eat more fruit, period, dietitians say. “It’s one of the most important things we can do,” says Alice Bender, a registered dietitian and nutrition communications manager, for the American Institute for Cancer Research in
Washington, D.C. Fruits are high in dietary fiber and water content, so you fill up without too many calories, Bender says. In addition, fruits contain vitamins, such as A and C, the mineral potassium, as well as plant chemicals that may reduce a person’s risk of chronic disease. People who consume more fruits may have a lower incidence of larynx, esophagus, stomach or lung cancer, according to Bender.
8. REPLACE JUNK WITH NUTRITION
Giving up salty and sweet snacks can be hard. Luckily, it’s easy to find healthy replacements for junk-food favorites. For those with a taste for salt, DeFazio suggests options like Popchips, low-fat microwave popcorn, pretzels and Chex mix. For the sweet-toothed folks, go for dried fruit, frozen juice bars, lowfat granola bars, graham crackers and low-fat pudding cups.
9. TRY A NEW DIET
If you’re up for the task, several websites promote start-of-the-year diet challenges. Pifer runs a 28-Day Vegan Challenge, a vegan diet plan with a focus on detox, that begins Jan. 11, 2012. According to Pifer, more than 1,300 participated through her website, nutritionnorthwest. com, in the past year. If going vegan is too extreme, try other diet challenges, like Meatless Mondays, a movement in association with the Johns Hopkins Bloomberg School of Public Health that aims to reduce an individual’s meat consumption by 15 percent by forgoing meat products every Monday.
10. GET MOVING
Every movement counts. It’s best to choose something that can be done consistently. “The key is to pick one small thing to do every week,” says Terri Walsh, a celebrity fitness trainer and star of the new DVD, “The A.R.T. Method By Terri Walsh” (A.R.T. Studio, 2011). “Once it becomes habit and you don’t think about doing it, add the next small thing.” Walsh suggests activities like running, dancing and boot camp classes.
5 APPS FOR BETTER LIVING
There’s an app for that! No, really, there is. Smartphone apps have infiltrated many spectrums, including health, finance and general better living. Here are five free apps for iPhone and Android that help promote and maintain better living in 2012.
FOOD: WHOLE FOODS MARKET RECIPES
This app, an extension of Whole Foods stores, not only maps the nearest store location, but also recommends recipes that target specific diets and allergies, and other recipes for healthy living. The app also searches for healthy recipes based on what’s already in your fridge – no shopping necessary.
FITNESS: MAP MY FITNESS
Want an app that serves as a GPS, stat tracker and social-media tool, all in one? Map My Fitness does it all. Great for runs and bike rides, it also lets you compare stats with other users. The app is available on BlackBerry devices, too.
MIND: T2 MOOD TRACKER
Fancier than a mood ring, this app lets users track the six different facets of their moods on which they wish to focus: anxiety, stress, depression, brain injury, post-traumatic stress and general well-being. Rank moods on a scale by swiping a small ball from left to right to keep tabs on your emotional welfare.
FINANCE: MINT.COM PERSONAL FINANCE
A budget tool at your fingertips makes it easy to stay money-conscious. Mint. com’s Personal Finance app automatically syncs online banking accounts and allows users to establish and maintain personal budgets, and even check credit-card statements.
GENERAL HEALTH: WEBMD MOBILE
A quick symptom checker and referral tool, WebMD Mobile is the app version of the popular website. Check general-health symptoms for an easy diagnosis – it may save an expensive trip to the doctor. © CTW FEATURES
11. GET MOVING, GYM OR NO GYM
Gym prices and crowded environments might keep some from accomplishing their annual fitness goals, but Walsh says there’s no need. She suggests finding an at-home program that caters to your interests, such as yoga, Pilates or dance. “Sometimes starting at home on your own gives you time to digest what you learn and then get out into the world and try,” Walsh says.
12. LIVE BIG OR GO HOME
Life is here, and life is good. As you go into the New Year, don’t forget the most important things life has to offer. “Live moment to moment with meaning, satisfaction, purpose and love,” Cohen Praver says. © CTW FEATURES
ROAD RULES FOR THE NEW GAME OF LIFE MONEY SMARTS AREN’T JUST ABOUT MAKING THE RIGHT INVESTMENT MOVES – IT’S ABOUT STAYING POSITIVE, TOO BY ANNA SACHSE CTW FEATURES
H
igh gas and food prices, a struggling economy, real estate woes – it’s pretty easy to get all revved up on stress in today’s unstable world, only to feel like you’re just spinning your wheels. Sure, anxiety and skepticism are an understandable response, but they don’t do much to remedy the situation. Instead, staying calm and moving forward, even if you have to do it slowly, is the way to eventually win the race.
“There’s no question that our economy is facing headwinds from several directions, but it’s important to remember that the economy moves in cycles just like the seasons of the year – although with less predictable timing,” says Karin Maloney Stifler, president of True Wealth Advisors in Hudson, Ohio and a member of the National Board of Directors for the Financial Planning Association. “However dire this current ‘cold, hard’ winter seems, we can take comfort and confidence from the fact that the markets have always rebounded just like spring always follows winter.”
But in addition to striving for a positive attitude, it’s also important to take solid, practical steps toward making your own position within a precarious economy as stable as you can. While it may feel counter-intuitive, Stifler’s No. 1 piece of advice for good personal financial health is to keep your money in the market. She compares it to the weight-loss game – if you’re overweight, starving yourself is not the way back to a healthy weight. “Instead, you need to adopt healthy habits, like a balanced diet and regular exercise, or, in financial terms, a diversi-
fied investment strategy and disciplined savings and management practices,” Stifler says. “This may not be a quick fix, but is more likely to bring lasting benefits.” And if all this sounds appealing, but you’re still stuck on the maintaining a positive attitude part, you also might want to consider investing your resources in a life coach. According to psychologist and master certified life coach, Dr. Patrick Williams, founder and CEO of the Institute for Life Coach Training in Byron Center, Mich., the goal of life coaching is to
teach people how to focus on their strengths in the present, even as they gain additional skills for facing the future. Unlike a counselor, a life coach only gets the Cliff Notes version of your background, and then quickly shifts the focus to what you want for your future, broken down into the next 30 days, six months and two years. The goal is long-term objectives with doable plans. “A life coach will help you determine what’s realistic with your resources (including money, time and friends) and what’s a pipe dream,” Williams says. “You gain control of a design for the future so that you don’t feel so oppressed in a crisis.” A lot of coaches give a free 30-minute session, so consider trying it out, or get started by taking the University of Pennsylvania Positive Psychology Center’s Signature Strengths Questionnaire at AuthenticHappiness. org. To start making healthy financial strides, Stifler offers these “healthy
habits” for achieving financial security even when times are tough: 1. Keep money in perspective. One of the first steps in “managing money” is to understand your relationship with it (which starts with your
start to improve once you accept that your money issues are less about how much you have or don’t have, and more about what you choose to do with what you have and why, Stifler says.
money roots during your youth) and how your feelings and experiences with money impact your behaviors and decisions. Your relationship with money and your “total well-being” will
2. Focus on your investment portfolio. Assess whether you have the right asset mix for your investment goals and time horizon. If you are properly diversified, chances are your portfolio
will not decline as much as the stock market, Stifler says. But above all, try not to liquidate your retirement assets prematurely to raise cash. 3. Keep your home. If you don’t have to move, don’t. “Home values, like stocks, moves in cycles,” Stifler says. “Remember that first and foremost, a home is a roof over your head, not an investment.” 4. Don’t scrimp on health insurance. Keep the best coverage you can afford because you never know what might happen, and just one uninsured visit to the hospital could be financially disastrous for years to come. 5. Make an overall financial plan. A comprehensive plan, like a head-to-toe medical checkup, is the best way to ensure that you’re making the most of your financial resources, Stifler says. If you don’t have a plan and want expert help, you can find a Certified Financial Planner at FPAForFinancialPlanning. org. © CTW FEATURES
Why this ‘Full House’ alum is turning her attention to parenthood and healthy living, inside and out
celebrity health:
Candace Cameron Bure
WHAT A GIRL WANTS
BY LISA IANNUCCI CTW FEATURES
C
andace Cameron Bure used to laugh when she would hear other women say that they couldn’t wait to go for a run. “Are you kidding me?” thought the actress best known for her role as D.J. Tanner on the 1980s hit sitcom, “Full House.” She and exercise weren’t the best of friends and the actress had already battled a lifetime of weight issues, including binging and purging when she was in her early 20s. Today though, Bure is all grown up, married to professional hockey player Valeri “Val” Bure and the mother of three. And, yes, she’s now one of “those” women. Gone are the chubby cheeks that even she says she was famous for, and a beautiful lean, strong woman stands in her place. Over the last six years her relationship with food and exercise changed and she credits her husband for helping to make it happen. “Even being released from the abuse of food, I never thought I would be one of those people who would want to work out or crave it or desire it,” says the 35-year-old. “Because Val is a professional athlete, health and fitness is his whole life, and he played a major role in me getting fit and enjoying it. He had the dedication and the discipline to do it, and that’s the hardest part.” She understands that not everyone is lucky enough to have the same support system. However her kids were also a motivating factor to push her. “I didn’t want my kids to see the emotional abuse of food, so it made me look at what I was doing,” she says. “As a mom, you don’t want to see your kids struggle or go through unnecessary pain.” On a typical day, Cameron, Val and the kids can be found exercising at the beach. Her boys play hockey like dad, and her daughter figure skates. When the kids are in school, Bure hits the gym, completing 30 minutes of weight
training and 40 minutes of aerobics on a treadmill or an elliptical. “I hit the spot where I’m just feeling good and fit, and I want to feel like this every day,” she says. “That has been motivation to go to the gym or for walks and play with my kids.” She has a great family, healthy lifestyle and a successful acting career. Since “Full House,” she has appeared in multiple projects, including Disney’s “That’s So Raven,” and ABC Family’s “Make It Or Break It.” She also starred in the recent TV movie, “Truth Be Told” and penned her book “Reshaping It All” (B&H, 2011). Bure is a Hollywood anomaly. While many former child stars grace the covers of tabloids with their misdeeds, Bure is focused and grounded. She credits her family and faith for that. “I couldn’t live without having the hope and faith, and I know that whatever goes on are [God’s] ways and that allows me to find a sense of relief,” she says. “I know we kick our prayers up a notch when things get rough, but be thankful for the good times, because that’s God hand in our life, too.” She also travels the globe, speaking at conferences and completing missions with her husband and family to such places as Saboba, Ghana. She looks back on her time on “Full House” as a good thing. “I have a huge heart of gratitude for that show, and I hear how much people love ‘Full House’ and they wish shows like that were on TV today,” she says. The title of her book says it all. Bure has reshaped her career and her life to be exactly what she wants it to be, inside and out. © CTW FEATURES
WHAT’S YOUR FAVORITE EXERCISE SONG? “The Anthem” by Pitbull YOUR FAVORITE FOOD? Sushi YOUR LEAST FAVORITE FOOD? Tongue (“Isn’t that gross?” she says.) FAVORITE PLACE TO TRAVEL? Florence, Italy FAVORITE TV SHOW THAT’S NOT YOURS? “American Idol” FAVORITE BOOKS? “The Pilgrim’s Progress” by John Bunyan and “Redeeming Love” by Francine Rivers
“There’s only one answer for me, and that’s where my faith comes in.” — Candace Cameron Bure on getting through rough patches
SHOE SMARTS
EVERY ATHLETE NEEDS THE RIGHT SHOES FOR A HEALTHY (AND SAFE) FITNESS ROUTINE
BY DARCI SWISHER CTW FEATURES
E
xperts say that a sport-specific shoe should be worn when doing one sport more than two or three times a week. Training shoes – the go-to shoe for most gym rats – simply don’t provide the stability and support an athlete of any level needs to stay the course. Of course, for the most athletically oriented, this translates to a lot of shoes, and a lot of decisions. The American Council on Exercise recommends seeking a specialty athletic-shoe store with staff members who are knowledgeable about selecting the most appropriate shoes.
RUNNING Running shoes are specially designed for
straightforward motion, and to be picked
up and put back down again around 1,500 times a mile, says Kris Hartner, owner Naperville, Ill.-based Naperville Running Company, which was voted the 2009 Running Specialty Store of the Year. But choosing a running shoe isn’t all that straightforward. Running shoes fall into two categories, stability and neutral, and only an expert at running specialty store can truly determine which category a foot fits in, and to what degree, Hartner says. That’s where fit specialists come in. Their job is to see how a foot interacts in a shoe through a gait analysis, which is accomplished by watching a runner run, either on a treadmill or the floor. Once the category is determined, a variety of appropriate shoes in different brands pulled, and the ones that don’t fit properly eliminated, it’s up to the customer to pick the shoe
that feels best, Hartner notes. “They pick the shoe in the end,” he says. “If you’re getting shoes and someone’s not asking you for feedback, then I’d be worried about that person fitting you, if they’re doing a good job.” Hartner and his employees then have clients run on the store treadmill – a step they record on video – to catch the interplay between a foot and a shoe. “You see how a shoe fits when they’re running, how it’s working for them with their body,” he says. Hartner recommends shopping at stores with at least seven brands on their shoe wall, so there’s more to choose from in each category. He also advises runners to consistently alternate two pairs of shoes, of different brands – perhaps one being a lighter shoe for shorter runs. “It’s good for
feet to not be running in the same shoes every day,” he says, as well as good for the life of the shoe.
TENNIS
Since movements during a match of tennis are primarily lateral and include repeated abrupt stops, a tennis shoe’s forefoot typically has a wider base as well as a stability system to reduce the tendency for the ankle to roll over, according to Adam Queen, vice president of Your Service Tennis, a tennis specialty retailer with seven stores in metropolitan Atlanta. In addition, tennis shoes are often designed to keep players on their toes, which is accomplished through a higher heel and lower toe. “This reduces the time it takes to get moving from a stopped position, therefore increases the number of balls the
“If a player feels any increase in knee or ankle pain during or after playing, the cushioning in their shoe is most likely worn out and they should get a new pair of shoes.” — Adam Queen, vice president of Your Service Tennis, Atlanta
player can reach and return during a rally,” Queen adds. He points out that tennis shoes are generally constructed of more leather than mesh because they need a more structured upper for both support and durability. They also have a tough sole: A tennis court’s harsh, gritty surface wears down the rubber on all shoes quickly, so the outsole of a tennis shoe is made from a high density rubber – and a lot of it. Like with running shoes, a proper fitting session is necessary. “Proper fit means about a thumbnail of space between the front of the shoe and the end of the longest toe,” Queen says. “Width is also very important as the foot should not feel constricted in the shoe through the midfoot or toe, but also should not have too much room as that will cause the foot to slide around causing blisters.” Queen advises players to replace tennis shoes when the outsole becomes smooth and can no longer grab the court surface, or when the midsole cushioning system has worn down. “If a player feels any increase in knee or ankle pain during or after playing, the cushioning in their shoe is most likely worn out and they should get a new pair of shoes,” Queen says.
GOLF
While golf isn’t as intensive of a sport as running and tennis, it does require specific footwear. A golfer typically walks around 5 miles – up and down hills, on wet grass – during an 18-hole round, which takes more than four hours and requires a lot of golf swings. Therefore, a golf shoe must provide significant traction, according to ECCO Shoes, a manufacturer of athletic and lifestyle shoes. ECCO Shoes considers a stable base to be essential to making a proper golf swing. This is achieved with a shoe’s cleats or spikes. They provide traction to keep a golfer grounded, and develop the torque in a swing to drive the ball. Golf shoes should fit snug in the heel and instep but be roomy in the toe box, ECCO recommends. This will help mirror barefoot walking, allowing the toes to spread when the foot hits the ground. Golf shoes should also have ample arch support. Most importantly, golf shoes – as well as any shoe for athletic endeavors – should feel great from the time they’re taken out of the box. Breaking-in blisters? Not necessary, or good for any game. © CTW FEATURES
A stable base is essential to making a proper golf swing. This is accomplished through a shoe’s cleats or spikes
FOOTLOOSE AND FANCY-SHOE FREE The barefoot running craze has led to a plethora of shoes that protect the foot while providing minimal support. At the same time, they’ve become a maximum part of the running industry, to the tune of $1.7 billion by some estimates. The Vibram FiveFingers Bikila ($90) is easily distinguishable by those toes. The heel and forefoot is even, encouraging runners to develop a “forefoot running form,” with less of a heel strike, that simulates barefoot running. The Nike Free Run ($90) features a contoured footbed and an outsole with “flex grooves,” which allow the shoe to contour to the foot’s natural flex. The Brooks PureProject collection features the PureConnect running shoe ($90), designed to engage a runner’s natural balance and shift contact points forward. The New Balance Miniumus Road ($99.99) has a wide toe box that gives the foot room to expand on impact, and a minimal drop between the heel and toe heights to encourage a natural position of the foot.
BY JEFF SCHNAUFER CTW FEATURES
How to be part of the growing, obsessive mob of marathoners, triathletes and extreme cyclists
RISE OF THE
SUPER ATHLETE
M
ike Kukuchka does not consider himself a super athlete, even though he has completed 41 marathons ... since 1978. He’s 56 years old, by the way. “I consider myself somebody who has my own goals and who tries to exceed them,” says the Lake Balboa, Calif., freelance photographer and graphic artist. Martin Vogel, 46, does consider himself a super athlete, having completed 70 marathons worldwide – in a wheelchair. “I race cars, I race wheelchairs, I race go carts,” says Vogel, an artist based in Pasadena, Calif. While both men may differ on the definition of a “super athlete,” one thing is clear – they both share the qualities of fitness, endurance and drive to make them among the elite athletes often associated with endurance events like marathons, triathlons and long-distance cycling. And the number of people attracted to these sports is growing, experts say. “The number of finishers in half marathons and marathons has increased each year since 2001 (when the numbers were skewed in light of the tragedy of Sept. 11),” says Chicago-based endurance running coach Brendan Cournane. “There has also been a tremendous increase in the number of half marathons, marathons and ultramarathons as well as the increased number of finishers.” Cournane, who has trained more than 6,000 people for the Chicago Marathon, says in some of his recent sessions, approximately half of the group is training for their first marathon. Many of these people are in their 40s, 50s and 60s who spent years raising families and/or building careers and now wish to become healthier and find enjoyable activities, he says. This is balanced by about 25 to 35 percent trying to qualify for the Boston Marathon or significantly improve their performance. There are a several ways to work your way up to endurance sports, experts say. One way is to find a coach or trainer,
like Cournane. Another is to join a local running group, which are easy to find in almost any community and provide encouragement and support for new runners. Charity runs and charity partner programs also are a growing force in the world of endurance sports. “If the training group is a charity like AIDS Project LA, you raise funds for the charity and work with the training group towards a specific running goal, like a 10K or half marathon or marathon,” says Larry Blaylock, a coach with Alpha Running in Los Angeles. “Many of the larger marathons have Charity Partner Programs where the event coordinates with one or several designated charities that receive fundraising benefits for the mission of the respective charity,” Cournane says. “For example, the Bank of America Chicago Marathon, held on Oct. 9, 2011, had over 160 charity partners this year, with more than 10,600 runners.” Kukuchka and Vogel both discovered marathons when their lives took a dramatic turn. An inner ear infection forced Kukuchka to take blood thinners in 1978, prompting his doctor to recommend more exercise. “It made me start to run. I started easy, ran around baseball diamonds and built up a base of running,” Kukuchka says. “I would run 4.5 miles to get to work, 9 miles round
trip. Then, later, I was doing 10K races in the 1970s. They were all the rage.” After 41 marathons, Kukuchka says running is less about endurance and more about personal satisfaction. “A lot of it has to do with staying fit, proving to myself that my body can sustain it, like a fitness test,” he says. “You get the satisfaction of completing each marathon and testing myself every time and coming away with the feeling of becoming a good, healthy person.” For his part, Vogel found himself having to switch gears (and sports) in 1986, when he broke his back during a freak pre-race accident caused by another professional motorcyclist. Vogel was only 21 and paralyzed from the waist down. But he wasn’t done – not by a long shot. Encouraged by a fellow paraplegic, Vogel entered and finished the Los Angeles Marathon in a wheelchair, only two months into his recovery. Since then, he has set the world record in the 5,000- and 10,000-meter indoor wheelchair races. “I’m partially paralyzed and everything is brand new,” Vogel says. “So I just say, I’m 25, so I don’t have to put pressure on myself. It makes everything a learning experience. You can’t dwell on what you were. You have to snap out of it and start a new life.” © CTW FEATURES
IS EXTREME EXERCISE FOR YOU? Endurance-running coach Brendan Cournane’s three tips before deciding whether to embark on a marathon or other endurance sport:
1. GET A PHYSICAL “Explain to your doctor that you want to train for a
marathon, triathlon or century (100-mile) bike ride (or whatever the desired event). Many athletes are unaware of physical conditions, some of which may be congenital and dormant in everyday life activities (but exacerbated with vigorous exercise). Be sure the doctor is knowledgeable with athletes (I always recommend seeing doctors whose practice area includes athletes and/or who are athletes themselves – this provides a better understanding of the purpose of the physical examination and the upcoming training), supportive and understands both the rigors of the training and the importance of knowing medical history and performance – and how important it is for you to exercise.”
2. EXAMINE YOUR MOTIVES “Ask your-
self, ‘Why am I embarking on this journey?’ For example, it could be for health reasons; it could be to handle a loss in life (marriage, job, death of a loved one, etc.); it could be to develop a healthy alternative to ‘life as you know it’; it could be to re-connect with a sport in which you have not participated in years; or it could be one of several other reasons. But each of us brings something that stirs the soul. Identify the motives and the passion in order to keep the goal in sight and the exercise enjoyable. By understanding our motives, it is easier to stay with the goal when we face setbacks, inertia or injury.”
3. SET A GOAL THAT IS SPECIFIC, MEASURABLE, ACHIEVABLE AND REALISTIC – AND WHICH HAS A DEFINITE TIME PERIOD “By setting
this ‘SMART Goal’, the athlete can measure progress. Any new endeavor brings highs and lows. There is a sense of euphoria when starting an exercise program, and this often leads to running ‘too much, too soon,’ resulting in injury or burnout. With a SMART Goal, it is easier to handle any temporary setback in training. It will take 6 to 8 weeks for a person to get into a routine of running. During this period, many runners fall off the wagon because they are injured or unfocused. By establishing SMART Goals, it is easier to keep an eye on the target until running becomes a regular part of life.”
Take 2 Exercises and Call Me In the Morning BY BEV BENNETT CTW FEATURES
A
rthritis, chronic backaches and similar conditions don’t encourage exercise. When it’s painful to move, a comfortable bed or plush sofa seems very inviting. However, contrary to a person’s inclination, physical activity may be just what is needed. Being active works on the entire body – from the brain to the joints – to alleviate pain. People may wonder what the connection is between exercise and pain relief.
Is it the hormones the body releases? The muscle that’s building? Improved blood flow? Simply the distraction from pain? It’s all the above, according to John Pagliano, a sports podiatrist based in Long Beach, Calif., and fellow at the American College of Sports Medicine. When you exercise, your body releases endorphins, which block the transmission of pain impulses to the brain, according to Dr. A. Lynn Millar, professor of physical therapy at WinstonSalem State University, N.C. The effect is similar to that of mor-
In a world of hurt, exercise could be the best form of pain relief phine – with important differences. “It doesn’t lead to addiction, but it feels good, and it’s free,” says Pagliano. Exercise also increases blood flow to the joints. The improved circulation may help healing in areas that are subject to pain. Exercise increases blood flow to the muscles and carries away waste products, such as lactic acid, adds Dr. Pagliano. That increased blood flow helps people feel better, he says. Physical activity also may reduce other symptoms of chronic disease that can have an impact on a person’s pain
level. “People who exercise have decreased inflammatory markers [substances in the body that suggest health risks],” Millar says. And, although you’re probably not trying out for the NFL anytime soon, you’ll want to exercise to maintain or build muscle. If muscles atrophy pain may increase, Millar says. © CTW FEATURES
BEFORE YOU START You may be concerned that you’ll exacerbate pain if you make the wrong moves. If you have pain with injuries or if you have signs and symptoms of a chronic disease, see a physician before starting any exercise program, say sports medicine professionals. You also may seek an expert’s advice for exercise for specific conditions. “If you have arthritis or heart disease, it may make you feel more comfortable knowing that someone who understands your limitations is offering exercise suggestions,” says Dr. A. Lynn Millar, professor of physical therapy at Winston-Salem State University, N.C.
EXERCISES FOR PAIN RELIEF For those who have been sedentary to avoid hurting, start exercising gradually, say experts. An initial routine doesn’t have to be rigorous to be beneficial, Classes in stretching or yoga, for example, may reduce symptoms and improve function in people with chronic low back pain, according to a recent study published in the Archives of Internal Medicine. Walking is another easy-on-thebody physical activity. “I get patients walking 10 minutes, 3 times a week with a day off in-between. They increase that by 10 percent a week. It’s a gradual increase and very doable,” says Dr. John Pagliano, a Long Beach Calif.-based podiatrist who also is a long-distance runner. Once comfortable walking, add resistance exercise to build muscle. Also include routines that keep the body flexible. “Stiffness is a hallmark of arthritis. Do exercises that take you through a range of motions to keep joints from stiffening,” says Dr. A. Lynn Millar, professor of physical therapy Winston-Salem State University, N.C. Whichever exercises you choose, make them a daily habit. “There’s always a way to get exercise. If you can’t run or walk, do water exercise,” Pagliano says, cautioning: “Doing this once a week isn’t enough.”
A NUTTY WEIGHT-LOSS IDEA Eating high-fat nuts could improve the functions of your body
BY BEV BENNETT CTW FEATURES
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eing a health nut is a lifestyle people will want to embrace – literally. Study after study – for reducing heart disease risk, improving the body’s reaction to stress and better glycemic control in type 2 diabetes – concludes with the benefits of nuts. Why nuts? “There’s a package of nutrients that makes a difference,” says Dr. Sheila G. West, associate professor of biobehavioral health and nutritional sciences at Penn State University in University Park, Pa. Different nuts have different nutritional qualities. For example, walnuts are the only nuts with significant omega-3 fatty acids, and the pistachio’s distinctive green means the nut contains antioxidants. Nuts also provide much-needed dietary fiber, according to West. In addition to providing nutrients, nuts can replace salty processed meats or red meat high in saturated fat, and that may also be important, according to Lilian Cheung, a registered dietitian and editorial director of The Nutrition Source (www.thenutritionsource.org) at the Harvard School of Public Health. But before you grab a fistful, you need to know how to fit nuts into your diet. Otherwise you could be adding excessive calories without the anticipated health halo. Nuts should substitute less healthful ingredients, nutrition research shows. A recent study from the HSPH called for replacing red meat with nuts, whole grains and low-fat dairy foods. The Harvard experts found that red-meat eaters who switch to nuts for one serving a day reduce their risk of developing type 2 diabetes by 21 percent. (However, nuts aren’t the only beneficial food you can switch to, according to nutrition experts who advise eating a variety of plant foods. The same HSPH study showed a similar risk reduction for adults who exchange
whole grains for red meat.) Eating large amounts of nuts isn’t necessary. A modest intake of walnuts and walnut oil may blunt your body’s response to stress, as West and her Penn State colleagues show in their research. (If your body has an exaggerated biological response to stress, you may be at greater risk for heart disease, according to the Penn State researcher.) Volunteers, with elevated LDL cholesterol, rotated three different diets for six weeks each: one typically American diet, the second with about 18 walnut halves and a tablespoon of walnut oil a day, and the third with the walnut ingredients and flaxseed oil, which also contains omega-3 fatty acids. All three diets were matched for calories and participants neither gained nor lost weight. After each rotation, volunteers faced stressors: giving a public speech with little preparation and dipping a foot in ice-cold water, followed by blood pressure readings. Eating walnuts and walnut oil lowered the volunteers’ resting blood pressure and blood-pressure responses. Although current studies emphasize walnuts and pistachios, and you might be inclined to stick with those nuts, experts suggest otherwise. “Nuts do have different nutrient profiles. So, it makes sense to choose a variety,” Cheung says. The following recipe mixes walnuts and pistachios for a delicious, wholesome entrée salad. NUTTY SPINACH, TURKEY AND
ORANGE SALAD 7 cups fresh baby spinach 1 medium navel orange or large tangerine, peeled, cut into bite-sized pieces 1 heaping cup cooked, diced turkey breast 2 scallions, trimmed and chopped 1/4 cup shelled, roasted, salted pistachios 1/4 cup coarsely chopped walnuts 1/4 cup orange juice 2 tablespoons white balsamic vinegar 1 tablespoon mild-tasting olive oil 1/2 teaspoon salt 1/2 teaspoon each: curry powder, smoked paprika and pepper Combine spinach, orange, turkey, scallions, pistachios and walnuts in large salad bowl. Combine juice, vinegar, oil, salt, curry powder, paprika and pepper in small bowl. Stir well. Pour over salad just before serving. Toss gently but well. Makes 4 servings. Each serving has: 232 calories; 13.5 grams total fat; 16 grams protein; 12 grams carbohydrates; 30 milligrams cholesterol; 385.5 milligrams sodium and 3.5 grams dietary fiber. © CTW FEATURES
SLEEP TIGHT IN 2013 BREAK THE BAD-SLEEP CYCLE FOR BETTER HEALTH
BY BEN LARRISON CTW FEATURES
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he average person has probably heard it his entire life, from when he was a kid with a bedtime to his latest physical: If you want to be at your best, make sure you get enough sleep. But despite the warnings, chances are we’re never quite as well-rested as we wish we were. Sleep loss effects people in plenty of negative ways, from heightened irritability to a weakened immune system, so making sure you get your Z’s should be considered pretty crucial. Yet while doctors recommend adults get about seven and a half hours of sleep per night, a 2011 National Sleep Foundation report said Americans average less than seven hours on weeknights. Fortunately, there are plenty of ways to both develop healthy sleep habits, and to get more out of your sleep. For starters, establish and stick to a good sleep routine. “Routine is very important, as far as being able to go to sleep properly and easily,” says Dr. William Kohler, medical director of the Florida Sleep Institute in Spring Hill, Fla. “The routine is very significant.” While falling asleep at a reasonable hour obviously is beneficial toward getting a good night’s sleep, perhaps even more significant is waking up at the same time every morning – yes, even on weekends. “Getting up that same time every day is very important to keep-
ing that internal clock,” says Dr. Ronald Popper, American of the Academy of Sleep Medicine in Darien, Ill. That being said, you cannot force yourself to go to sleep. “The cardinal rule is that you don’t go to bed at a particular time, you go to bed because you’re sleepy,” says Popper, “not just at 10 or 11 o’clock at night.” If you don’t fall asleep within 15-20 minutes of getting into bed, he says, “Get out of bed,
If that does not work into your schedule, lean on the side of working out earlier in the day rather than later. But like so many sleep-related habits, it’s ultimately going to be up to your personal preferences. Figuring out when to exercise “…is really easy for a patient to experiment his or her self,” says Shives, the sleep expert at sleepbetter.org. “For two weeks, do your exercise early in the morning. If you’re actually able to choose
“The cardinal rule is that you don’t go to bed at a particular time, you go to bed because you’re sleepy.” — Dr. Ronald Popper, American Academy of Sleep Medicine go into another room, and do something relaxing until you becomsleepy.” One way to help ensure you are tired when you first get into bed: exercise. “Daily, vigorous exercise really, really helps for people who have any type of (trouble sleeping),” says Dr. Lisa Shives, medical director at Northshore Sleep Medicine in Evanston, Ill. Sleep doctors recommend getting 30 to 60 minutes of cardio approximately 4 to 5 hours before going to bed, as exercise too close to bedtime can lead to an epinephrine buildup that may keep you from getting to sleep.
when to do it, you can be your own control. See what works best for you.” After all that exercise, you’re bound to work up an appetite. But keep in mind the choices you make about what you eat and drink could wind up affecting you come bedtime. Some basic foods and drinks to avoid before bed include simple carbohydrates, caffeine, and alcohol – even if initially makes you sleepy. “Alcohol can actually help you get to sleep,” Kohler says, “but once you metabolize the alcohol it destroys the quality of sleep.” Popper more
bluntly put it: “Using alcohol to assist in sleep is a really bad idea.” If you’re looking for a good pre-bed snack, try a highfat, high-protein food, such as cheese. All right, so you’ve worked out, you’ve eaten right – what else factors into a good night’s sleep? Well if you want to be sleep-ready come bedtime, it’s important to not go to bed overstimulated. “You need to get the brain so that it will shut off so you can get to sleep,” Kohler says. Video games, computer programs, and action-packed movies or TV shows are all things to avoid just before bed. In fact, “in the one to two hours before your desired bedtime, you really want to keep light as dim as possible,” Shives says. “When you get light at 11 o’clock at night, it’s telling your brain it’s time to get up and feed the chickens, and can really just turn on the wrong neurotransmitters.” In general, the majority of sleep professionals seem to agree it’s best to avoid using the bedroom for anything that isn’t sleep. “Break the association of the bedroom from wakefulness,” Popper says. “So that means no wake-time activities in the bed.” In the end, getting the most out of sleep depends on you and your own personal habits and preferences. What type of mattress to buy, how many blankets you use, the temperature at which you keep your bedroom – it’s all a matter of comfort, and opinion. Sleep tight! © CTW Features
6 BEDROOM FIXES FOR A BETTER NIGHT’S SLEEP 1 Do your best to keep light in the bedroom to a minimum. Avoid overhead light if you can, and when reading, use a book light or, better yet, listen to an audiobook.
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If you don’t have a personal preference, try keeping the bedroom cooler rather than warmer – it mimics the descent in cooling of body temperature we experience when we sleep. “Most people report they feel better with a cool environment,” says Dr. Lisa Shives, medical director at Northshore Sleep Medicine in Evanston, Ill.
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Too much light infiltrating your bedroom? Try blackout shades, which should be available at your local furniture or hardware store, in addition to online retailers.
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Is your spouse a snorer? A good pair of earplugs makes for a simple, cheap solution. It might take time to adapt to wearing them at night, but it will be worth it in the long run.
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If external noises are the problem, there are plenty of remedies, including white-noise machines or smartphone apps. Just be sure to find one that works for you.
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As tempting as it may be to sleep with your favorite furry friends, it’s best to keep pets out of the bedroom. “Pets are a very common cause of awakening at night, by jumping on the bed and barking or meowing,” says Dr. Ronald Popper, American of the Academy of Sleep Medicine in Darien, Ill.
WHAT TO HAVE IN YOUR HOME TO BE READY FOR THE WORST
EMERGENCY KIT MAKEOVER BY LINDSEY ROMAIN CTW FEATURES
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atural disasters and nuisances come at staggering rates these days, from the horrific tornadoes in the South to the back-to-back power outages that plagued the Northeast following Hurricane Irene and an early 2011 snowstorm. And with such a broad array of possible attacks, being prepared can be daunting. “You obviously don’t want a 50-pound sack preparing for everything you can possibly imagine,” says William Gluckman, the president and CEO of FastER Urgent Care in Morristown, N.J., and a trained hazardous-materials technician through the New Jersey State Police. But it’s possible to be prepared without going overboard. Having key items on hand at all times can benefit any household hoping to stay on top in the
safety department. Here are 10 suggestions for items to keep on stock at all times, just in case.
1. DRINKING WATER
“Drinking water is No. 1,” Gluckman says. The amount needed depends on the number of people in the family. “Generally, I’d say you want a gallon of water per day, per person,” he says.
2. READY-TO-GO FOOD
Cans and other nonperishable food items are obvious selections to keep in stock, but self-heated meals, such as HeaterMeals, also are valuable. In the absence of electricity, HeaterMeals employ a flameless ration heater that can raise the temperature of an 8 oz. food pouch at least 100 degrees F, according to the product’s website. The meals also are relatively nutritious, with options like chicken pasta, green pepper steak with rice, vegetarian threecheese lasagna and potatoes with beef.
3. SOLAR CHARGER
Gone are the days that communication is barred by fallen telephone poles. Cell phones have increased security measures tenfold. But a dead cell phone is just as invaluable, so investing in a solar charger is a good idea, according to Gluckman.
4. MEDICINE
Aspirin, the handy, family-favorite miracle drug, should be in every home and is actually best served in chewable form for emergencies. “Four 81-milligram chewable aspirin is the first line of treatment if a possible heart attack occurs,” says Dan Williams, a clinical psychologist at Cherokee Health Systems, Alcoa, Tenn. Williams, developer and co-owner of Survive Outdoors, a website devoted to first aid and outdoor skills, also suggests
keeping ibuprofen for pain relief, acetaminophen for fever reduction, diphenydramine and over-the-counter Benadryl for allergic reactions, and basic antacids, anti-diarrheal agents and laxatives.
5. PRESCRIPTION MEDICINE
Keeping extra personal prescriptions on hand also could be a lifesaver. “Murphy’s Law would say that the day you’re going to pick up the resale on your prescription is the day you’re going have a problem,” Gluckman says.
6. SPACE BLANKET
“Heat loss is a big problem for a trauma patient,” says Gluckman, who suggests keeping a space or a thermal blanket to use in a situation when the power is out and a person may be suffering an injury.
7. RADIO
RECYCLING OLD MEDICINE BOTTLES As households go through prescriptions and over-the-counter drugs, the medicine bottles will pile up. To dispose of these bottles in a safe and green manner, visit a local pharmacy to ask what their recycling services are. Pharmacies like Walgreens will provide Safe Medication Disposal Program envelopes. These envelopes typically cost a small fee ($2.99, according to the Walgreens website) and can be picked up at the counter. Charities like AMVET also accept empty, clean and label-less pill bottles, which are collected for reuse in impoverished countries. Before medicine bottles are turned over, a thorough, antiseptic wash to remove stray pill fragments is mandatory. The presence of the label depends on the institution, though most prefer it to be removed. If medicine bottles aren’t empty, many police stations also will take and dispose of medicines as a matter of public health.
It may be old-school, but having a battery-operated radio with basic AM capabilities can keep those trapped in their homes up-to-date on the goingson outdoors. “There are plenty of local stations that will be giving warnings for floods and other impending problems,” Gluckman says.
8. WOUND DRESSINGS
In the event of an injury, it’s always important to have proper and clean materials for dressing wounds. Gluckman and Williams both suggest bandages, wraps and gauze, including a variety of bandage sizes, as wound-size will vary.
9. TOPICAL ANTIBIOTIC OINTMENTS
Before dressing a wound, clean it to ward off later side effects, like disease and infection. Having a strong topical antibiotic ointment can do this, but Williams says to be careful. “Twenty to 25 percent of the population is allergic to neomycin,” he says, noting the common antibioticoint ment ingredient. “I would advise an ointment without that ingredient,
like bacitracin.”
10. WORKING CARBON MONOXIDE AND SMOKE DETECTORS
While detectors may not fit into a ready-to-go kit, they’re some of the most important safety tools for a household, according to Gluckman. Be sure to keep them loaded with fresh batteries and subject them to regular tests. They can alert people to immediate dangers even when the power is out. © CTW FEATURES