Health Matters 3.12.15

Observer

Health Matters MARCH 2015

COLOR CODED

New nutritional guidelines focus on a variety of unprocessed foods. PAGES 2-5

UPPING THE BARRE

PICTURE OF HEALTH

The latest fitness trend borrows from ballet.

Won Huh follows a strict diet and exercise regimen.

PAGES 6-7

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HEALTH MATTERS

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YourObserver.com

MARCH 2015

The Dentist Sarasota Trusts “There are aspects of my life where I seek out only the very best - my restaurant, my family and my family’s health, for example. That’s why Dr. John Pelton is our family dentist.”

- MICHAEL KLAUBER, OWNER, MICHAEL’S ON EAST

Healthy lifestyle?

When quality matters, Dr. John Pelton is the dentist that Sarasota turns to, for everything from calming, sedation dentistry to implants, veneers, crowns, whitening and more.

Let our professional, friendly staff show you the difference that quality makes.

TAKE A BITE National Nutrition Month focuses on informed food choices.

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PAM EUBANKS SENIOR EDITOR

W

hen it comes to your health, it’s time to take action.

March is National Nutrition Month.

“The theme is, ‘Bite into a healthy lifestyle,’” says Adeana Osika, director of food and nutrition, diabetes and bariatrics at

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Sarasota Memorial Hospital. “It’s really around making informed food choices and daily physical activity. The key factor we’re looking at here is really trying to watch calorie intake. And, with exercise, that will help reduce chronic disease — diabetes and cancer, for example. There’s clearly a correlation.”

Health experts have made recommendations for the new 2015

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HEALTH MATTERS

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It doesn’t have to be hard to make healthier food choices.

Adeana Osika, director of food and nutrition, diabetes and bariatric services for Sarasota Memorial Hospital, makes the following suggestions: n Make salad your dinner and top with beans or lean meats. n Try breakfast for dinner: Have an omelet filled with fresh vegetables, adding protein, vitamins and minerals. n Make gradual changes to incorporate high-fiber foods by trying one new food a day. n Add whole grains to your diet.

Try protein-rich grains such as quinoa, barley and bulgur. They can be added to vegetarian chili, stuffed peppers or cooked as hot cereal.

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CLEAN EATING Not eating foods that are processed. This concept includes choosing grass-fed beef or eggs from free-range chickens.

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How many calories should you consume per day?

It varies by individual, based on height, weight, sex and medical conditions, among other factors.

You can visit eatright. org or myplate.com to get a sense of your caloric needs. But to get a specific figure, it’s best to consult with a registered dietician.

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MARCH 2015

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dietary guidelines, which will be adopted formally later this year.

This set of guidelines places an emphasis on reducing sugar and encouraging a plant-based diet.

The 2015 Dietary Guidelines Advisory Committee, which has submitted its findings to the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, now recommends that sugar consumption should account for less than 10% of total calories consumed.

It also encourages the public to eat fewer processed foods and less meat.

Sodium intake also should not exceed 2,300 milligrams per day.

“It’s not just going to the salad bar; it’s watching how much dressing you put on (your salad),” Osika says. “It comes down to portions. We tend to be overindulgent.”

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HEALTH MATTERS

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YourObserver.com

MARCH 2015

HEALTHY EATING FROM 3

NEW RULES FOR EATING The 2015 Dietary Guidelines Advisory Committee, a group of experts, in February submitted its recommendations for new 2015 dietary guidelines. The U.S. Department of Agriculture and the U.S. Department of Health and Human Services are considering the recommendations and seeking public feedback before adopting the recommendations later this year.

The committee’s recommendations place a focus on foods rather than nutrients.

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Corista Williams, clinical nutrition manager for Lakewood Ranch Medical Center, says good nutrition means being consistent in your eating and hydration habits.

You shouldn’t go more than four hours without eating.

Eating regularly will help keep you from feeling hungry and overeating.

And breakfast really is the most important meal of the day.

“You start there,” she says.

Additionally, not being adequately hydrated can create feelings of hunger. So make sure to drink plenty — generally recommended is eight 8-ounce glasses a day, although needs vary by individual.

Williams says to make sure you choose liquids such as water, instead of soda, which contains sugar and empty calories.

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include: n Sugar should account for no more than 10% of your daily caloric intake. n Saturated fat should be less than 10% of your daily caloric intake. n Dietary sodium should not exceed 2,300 mg per day. n Eating a plant-based diet for chronic disease prevention and sustainability. n Limiting coffee intake to three to five cups per day, or no more than 400 mg of caffeine per day.

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HEALTH MATTERS

YourObserver.com

VITAL STATS

Fiber plays an important role in helping your digestive system and has been proven to improve cholesterol levels. It also helps you feel full longer.

Individuals should eat 25 to 35 grams of fiber per day, in total.

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CAFFEINE BUZZ Under the new proposed dietary guidelines, moderate coffee consumption — three to five cups per day — is considered OK. Based on studies over the last five years, the 2015 Dietary Guidelines Advisory Committee recommends not exceeding 400 milligrams of coffee per day.

SHOP SMART When shopping for groceries, stick to the outside aisles, where the most healthy options, such as fresh produce, are placed.

Try to keep processed foods to a minimum.

And make your cart colorful by choosing a variety of foods.

of adults in Florida are obese, as are 13% of children. The American Society for Metabolic and Bariatric Surgery Foundation and Florida state chapter of the ASMBS presented a statewide obesity awareness campaign Feb. 22. The 2/22 Pedometer Challenge encouraged Floridians to take steps “2 Better Health, 2 a Better Life, 2 Fight Obesity.” The event aimed to total 1.7 million steps in one day; it garnered more than 6.1 million steps.

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HEALTH MATTERS

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YourObserver.com

MARCH 2015

TREND: on the Barre

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A different and increasingly popular type of fitness activity is raising the ‘barre’ for local residents and gyms.

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STAFF WRITER

Barre classes, one of the newest fitness trends, have been gaining in popularity in East County and Sarasota throughout the last year.

Barre3, Lakewood Ranch Main Street’s newest fitness facility, has full 26-member classes, as well as waiting lists for spots in classes — and that’s after opening just two weeks ago.

In January, Pure Barre on University Parkway sought more trainers to accommodate additional classes and more participants.

West Bradenton joined the barre frenzy recently with a new studio on Manatee Avenue.

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Barre3’s signature formula is based on the three b’s: balance, brightness and boundless, from the well-lit studios to the balance-boosting poses.

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HEALTH MATTERS

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MARCH 2015

Great Care with Convenience WALK-IN CLINICS

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Stacy Rosenberg practices an isometric, small movement to work out her core muscles at Barre3 in Lakewood Ranch.

level. Pregnant women, athletes and individuals with injuries can exercise side-by-side in one class.

“I can’t think of any other exercise where you can work out for an hour while you’re pregnant,” said Jeanne Paulus, co-owner of Pure Barre Lakewood Ranch. “Barre classes are timeless workouts that anyone of any age range can do.”

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BARRE BASICS Barre studios continue to expand throughout Bradenton, Lakewood Ranch and Sarasota. Each studio offers class registration online or by visiting the store’s location. Class times, days and prices vary by company and location.

Although Pure Barre and Barre3 are the only barre-specific studios in the area, a few local fitness facilities also offer barre classes.

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that offer barre classes.

“Barre is becoming so popular in this area right now,” said Beth Woods, co-owner of Barre3 Lakewood Ranch. “People are looking for more than just a place to workout, and they’re looking for different types of exercises that won’t just bulk them up.”

Barre classes held at studios such as Pure Barre and Barre3, combine the graceful movements of ballet, yoga’s calming positions that stretch the body and Pilates into roughly one-hour workouts.

Some barre classes incorporate more cardio and weightlifting, while others place an emphasis on yoga. The classes blend small isometric movements and large full-body motions to work small and large muscle groups.

An aspect barre believers say separates the classes from other forms of exercise is the ability to modify exercises by increasing or decreasing the intensity

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HEALTH MATTERS

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YourObserver.com

MARCH 2015

P I CTURE O F HE ALTH WITH WON HUH JESSICA SALMOND STAFF WRITER

“My favorite part (of being a personal trainer is) making someone’s life better for the long-term.”

Sarasota resident Won Huh, 60, is a personal trainer at the YMCA in downtown Sarasota, where he has worked for more than 20 years.

Huh is originally from South Korea. Starting at age 22, Huh served in the Korean Army for three years, during which he studied exercise and training.

Huh started his personal fitness regime by studying martial arts. But his body was lean, and he wanted to increase his muscle mass. He began going to the gym every day.

When he finished his miliary service, he began competing in bodybuilding competitions. He won Mr. Korea, a national bodybuilding championship, in 1982.

Huh developed a passion for exercise and a healthy lifestyle, and serves as a role model for his clients.

regimented workout and diet program.

He rarely misses a day at the gym for his own fitness; he works out six to seven times a week.

Huh monitors his diet closely, too. Although he eats about five small meals a day, each portion is filled with healthy and balanced options, such as fruit smoothies, fish, brown rice and fresh vegetables.

TRAINING MENTALITY

FAVORITE PARTS OF THE JOB

Huh spends 10 to 12 hours a day at the gym training clients, but that hasn’t slowed down his own fitness. He still sticks to a

HUH’S ROUTINE Cardio: 40 to 45 minutes, two to three times a week.

He usually uses the elliptical or ART machine.

Strength: Six to seven times a week. He targets a different muscle group each time.

– Won Huh

Huh can’t name just one favorite part of his job: He’s had several experiences that have given him a feeling of satisfaction.

Huh loves to watch his clients, who range in age, achieve their goals, whether for weight loss or muscle strength or even being able to complete a 20-minute cardio session.

One of the best parts of his job is helping clients avoid surgery, Huh said. Clients will come to him with an injury, and he will help train their muscle strength to decrease their pain. When

Jessica Salmond

Won Huh immigrated to the United States in 1985 and moved to Sarasota, where he started his career as a personal trainer. He wears a hat that says “No crybabies” when he trains clients. He says it’s his reminder to do the best job possible.

they train, they realize that the exercise and strengthening makes them pain-free, he says.

“My favorite part (of being a personal trainer is) making someone’s life better for the longterm,” Huh says.

BEST ADVICE

Huh’s daily attendance at the gym makes him aware of some of the most common fitness mistakes people make. The biggest mistake, he says, is that people don’t balance their workout routines.

Many people focus only on cardio workouts. They don’t do strength training or, at least, they don’t do enough of it. One of the key components of overall fit-

ness is increasing body muscle mass because it is important for metabolism, stamina and endurance for physical activity. It also helps prevent joint injury, he says.

“A balance between strength training and cardio is important,” he says.

Huh recommends an equal number of cardio and weighttraining sessions each week.

FAMILY TIES

Huh’s son, Jason, inherited his father’s passion. Jason Huh is a professional bodybuilder and national competitor in the sport.

But there’s no sense of competition between father and son.

“He’s discovering his own way,” Huh said.

HUH’S DIET Won Huh eats about five small meals a day. On Saturdays and Sundays, he prepares lunches for the workweek so he can eat something filling and healthy instead of eating out. Here’s an example of his daily menu: Breakfast: Egg whites and oatmeal Snack: Protein shake Lunch: Fish and brown rice Snack: An apple, blueberries or strawberries Dinner: Asian meal, usually including fish or chicken, and vegetables or sushi

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$

99

99

INTRODUCTORY

1-hour massage session* SARASOTA SOUTH 4037 Clark Road Sarasota, FL 34233

Expo Center, Clark Road and Sawyer Road Between INTRODUCTORY Buffalo Wild Wings and Moe’s Restaurant

1-hour Healthy MM# 20895 Skin * facial session (941) 927-6200

* See clinic for details. Rates and services vary by location and session. Each location is independently owned and operated ©2015 Massage Envy Franchising, LLC

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MassageEnvy.com · Convenient Hours Open 7 Days: M-F 8am-10pm, Sat-Sun 9am-8pm

MassageEnvy.com · Convenient Hours · Franchises Avai