Health and Fitness 2013

S p e c i a l S e c t i o n t o T h e L e b a n o n D emo c r a t , M t . J u l i e t N e w s a n d H a r t s v i l l e V i d e t t e

Health Fitness

2 • Heal th & Fi tness 2013

It’s that magical time of year again whenwe single out our bad habits or the areas ofour lives we want to change and make reso-lutions to become better. A quick list of thetypical resolutions will include the usual sus-pects like eating healthier food, drinking lessalcohol, quitting cigarettes, losingweight andgetting in better overall shape. The averagepercentage of Americans who make NewYear’s resolutions is about 45%. However,the success rate for those resolutions is a dis-mal 8%. Although the numbers are not tooinspiring, you can take simple steps to assureyour success.Making your NewYear’s resolution goals

as detailed as possible can go a long way toimprove your chance of succeeding. Insteadof saying ‘I want to lose weight’set small andrealistic short termweight loss goals.Aimingto lose 5-10 pounds per month is a good startbecause it gives you a solid number to aimfor and isn’t an overwhelming amount to losein a healthymanner. Similarly, cutting out un-healthy food or drink can be a daunting taskwhen quitting cold turkey. Set more achiev-able goals by slowly lowering the amount ofyour comfort foods and by replacing the urgeto self-medicate with food/drink with health-ier options. It may be difficult at first, but thelonger you stick with it the easier it will be-come. If you slip, forgive yourself, then getback on track and keep going!Having a proper support network can go

a longway in attaining healthy goals. Gettingfamily and friends on board can not only helpyou in moments of weakness, but can alsomake a possible healthy impact on thosearound you as well. If you are a member of afitness facility, set up a schedule and holdyourself accountable to attend as often aspossible. If you have yet to join a facility

make sure to thoroughly check out your op-tions before joining. Finding the gym that isright for you can be a daunting task andmanyoptions are to be considered including, hoursof operation, availability of equipment, rangeof classes and quality of personal training areall important factors.Although cost may be afactor, it is important to consider all that agym offers. Some facilities may be cheaperbut will be limited in options, like having towait in line for equipment, limited or nogroup exercise classes, or no qualified per-sonal training staff just to name a few.If you’re new to the fitness game, having

a trainer is an important tool to have in yourcorner and one that should not be overlooked.Aquality trainer will set you upwith a properprogram for your fitness level andwill help toform a foundation for you to build upon.Even individuals who are well accustomed toworking out can benefit from having atrainer, as they can offer fresh and excitingoptions to change up a stale routine. In addi-tion to the trainers, consider what classes areoffered at a facility. Some gyms offer classesat no extra cost to members, such as SportsVillage Fitness in Lebanon. Free classes canbe a big draw to someone starting a fitnessregimen as it gives them a chance to be a partof a group and to learn something new to-gether. In addition, programs with a BiggestLoser-styled approach can also be a greatkick start to a healthy lifestyle, especially be-cause of the group support available.With all of these factors in mind, I feel

compelled to mention Sports Village Fit-ness as a very qualified facility for helpingyou to successfully reach your New Year’sresolutions. They offer a myriad of freeclasses including kick-boxing, yoga,weight-lifting, boot camp and pilates. In ad-

Helping You KeepYour NEW YEARS’sResolutions

dition, they have great options such as theNext Biggest Loser and Slim Down &Shape Up. Their personal trainers arefriendly and are second to none. They willcustomize training programs to meet yourfitness levels and personal goals while mak-ing you feel like a part of their extendedfamily. Other training options in the area in-clude the Jimmy Floyd Family Center and

Anytime Fitness.I wish you the best for 2013 and look for-

ward to helping you attain your every goal forthe New Year! Let me know if I can help.Andy Frisch is an NCCA certified personaltrainer, with a strong focus on physical andmental growth, alongwith a strong nutritionalfoundation. Feel free to contact me [email protected]

Healthy ways to speed up your metabolism 3

Make your favorite recipes healthier 4

Ways pets could improve health 5

‘Heart disease’ describes numerous conditions 6

Exercising outside of the box 6

Healthy ways to banish belly fat 7

IMA CrossFit offers fitness for the whole family 7

C O N T E N T S

Heal th & Fi tness 2013 • 3

Dieters are often aware of metabo-lism and its effect on an individual’sweight. Metabolism is a process thatserves a host of important functions, in-cluding converting food and drink intoenergy and using energy to constructcertain components of cells.For the perpetual dieter, metabolism

can be a natural-born enemy, a processthat simply isn’t fast enough for dieters toloseweight. Evenmore frustrating, a per-son’s metabolism can hinge on geneticsand gender. People may inherit a speedyor slowmetabolism.Gender plays a largerole considering men have a tendency toburn more calories than women, evenwhile resting. Those who inherited aspeedy metabolism are often the peoplewho can seemingly eat whatever theychoose without gaining a pound.But gaining a faster metabolism isn’t

just for men or those who inherited aspeedier metabolism at birth. In fact,there are several healthy ways to speedup metabolism.

PACK ON SOME MUSCLEPeople with more muscle tend to

have a higher resting metabolic rate.That’s because muscle burns more calo-ries than fat.According to theAmericanCouncil on Exercise, each pound of fatburns just two calories per day, whilevarious estimates suggest each pound ofmuscle burns between 35 to 50 caloriesper day. Those figures might seem in-significant, but they add up over timeand someone with significant musclecan burn considerably more caloriesthan someone without. Employ resist-ance training to build muscle, as suchtraining activates muscles all over thebody, increasing your daily metabolicrate as a result.

EMPHASIZE INTENSITYDaily exercise is great, but high-in-

tensity daily exercise will provemore ef-fective at speeding up your metabolism.Low- or moderate-intensity workoutsdon’t pack the same punch as high-in-tensity workouts, which produce alonger increase in restingmetabolic rate.Sign up for a Zumba(R) or spin class atyour gym, both of which are the kind ofhigh-intensity cardiovascular workoutthat can speed up your metabolism.

EMBRACE GRAZINGGrazing is a dietary philosophy in

which individuals eat five to six smallermeals every three to four hours insteadof three largemeals each day. Eating thisway helps keep your metabolism going,and the result is you will burn more

calories throughout the day than youwould if you ate a more traditional diet.Of course, what you eat when grazingis important, too. Choose low-fat,high-nutrient foods, and snack on fruitsand vegetables instead of more popu-lar snacks like potato chips. Grazing onunhealthy foods won’t lead to weightloss and may even cause weight gain.

EAT MORE PROTEINProtein can servemany purposes for

people trying to lose weight. Protein hasa tendency to make you feel full whenyou eat it, reducing the likelihood thatyou will overeat. In addition, the bodyburnsmore calories when digesting pro-tein than it does while digesting fats orcarbohydrates. Turkey, low-fat dairyproducts, fish, nuts and beans are greatsources of protein, which should not beall you eat but can be used as a periodicreplacement for other foods that mayslow down your metabolism.

STAY HYDRATEDYour metabolism will likely slow

down if you allow yourself to get dehy-drated. When the body does not haveenough water, several of its functions,including its ability to burn calories,slow down.Muscles are roughly 70 per-cent water, so if they are not fully hy-drated they cannot generate energy,affecting your metabolism. In addition,the body is not as effective at using fat asfuel when it is dehydrated, further slow-ing your metabolism. Staying hydratedis as easy as drinking enough waterthroughout the day. Howmuchwater anindividual needs to stay hydrated is opento debate among medical professionals,but one study found that adults whodrink eight or more glasses of water perday burned more calories than thosewho drank four glasses of water per day.

Many people feel they were eithergifted at birth with a fast metabolism ordoomed from the start with a slow me-tabolism. But an individual’s metabo-lism is not set in stone, and there are ahost of healthy ways men and womencan speed up their metabolism.�

Healthy ways to speedup your metabolism


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Ahealthy diet plays a significant role in aperson’s overall health.Without a healthy diet,men and women are more susceptible to dis-ease and other potentially harmful ailments.But whenmany people think of a healthy

diet, a lack of flavor is often one of the firstthings to come to mind. That’s a commonmisconception, as a diet that’s healthy andfull of nutrients can simultaneously be fla-vorful. In fact, it’s easy to enjoymany of yourfavorite dishes in a way that makes themmuch healthier. Oftentimes, a few minor al-terations to a recipe is all it takes to turn thedish from high-risk to healthy.

Trim the fat.No one wants to eat fat, butfat isn’t entirely bad for you. Fat can helpyour body absorb vitamins A, D, E and K,and replacing fat with something like carbo-hydrates decreases howmuch these valuablevitamins are absorbed. In addition, dietary fatreleases chemicals in the brain that make youfeel full, reducing the likelihood that youwillovereat.Those are just a few of the benefits of di-

etary fat, which is an essential element of ahealthy diet. But overconsumption of dietaryfat can be dangerous, and many people sim-ply need to trim some fat from their diets.One way to do that is to reduce how muchbutter, shortening or oil you use when cook-

ing. For some recipes, youmay be able to cutsuggested portions of such ingredients by halfwithout replacing them; however, for others,especially those for baked goods, these items

may have to be replaced. In the case of thelatter, find a suggested alternative to high-fatitems, and only use half of the high-fat itemlisted in the original recipe. Chances are youwon’t taste the difference, but your bodywillbe better for it.

Substitute healthier fare. Substitutingitems is another way to turn a favorite dishinto a healthier dishwithout altering the flavordramatically, if at all. For example, instead of

cookingwith enriched pasta, purchasewhole-wheat or whole-grain pastas, which are higherin fiber and lower in calories. If a recipe callsfor usingmilk, choose fat-freemilk instead ofwhole milk. Doing so reduces your fat intakeby nearly 8 grams per cup.

Recipes can even be made healthier bysimply cutting back on the main dish andadding more vegetables. Instead of using therecommended amount of meat or chicken,scale back and make up for it with additionalvegetables, which reduces your caloric andfat intake while adding more vitamins andminerals to your diet.

Change your methods. Certain cookingtechniques are healthier than others. Fryingfoods or cooking with fat, oil or salt is not thehealthiest way to prepare a meal. Some ofyour favorite dishes that call for frying orcooking in oil can be just as flavorful if youopt for healthier methods like braising, broil-ing, grilling, or steaming. When recipes callfor basting foods in oil or drippings, forgothese unhealthy options and baste foods invegetable juice or fat-free broth instead.What you use to cook can also be healthy

or unhealthy. Nonstick cookware won’t re-quire you to use oil or butter to keep foodsfrom sticking to the pan. This reduces theamount of fat and calories youwill consume,and you likely won’t notice a difference withregards to flavor.Men and women who enjoy food and

cooking their own meals can take severalsteps to make those meals healthier withoutsacrificing flavor.�

Make your favorite recipes healthier

Using nonstick cookwarewhen preparing your favorite mealscan reduce reliance on oil or butter,

cutting fat and calories from your diet.


Rather than heading to the pharmacy for solutions to com-mon ailments, a majority of people may be able to stop at thenearest pet store or animal shelter and find a finned or furryremedy instead.Studies that link positive health benefits to pet ownership

abound.According toWebMD, one study found that 48 stock-brokers who adopted a pet experienced lower blood pressurereadings in stressful situations than did peoplewho did not ownpets.Another study found that individuals suffering from seri-ous diseases, such as cancer or AIDS,are far less likely to ex-perience depression if they have a strong tie to a pet. Plus, pets

have proven beneficial to seniors struggling with loneliness.Any pet can try a person’s patience at times, expecially

when a kitty has used a sofa as a scratching post or when apooch needs to be let into the yard at 3 a.m. But for many petowners, the benefits of having a pet far outweigh the negatives.Here are some of the many ways that pet ownership can begood for your health.

Lower blood pressure:Petting a dog or cat can lower bloodpressure, as can watching a fish swim around a tank. Thosewith hypertension may want to purchase or adopt a compan-ion animal to help lower their blood pressure.Reduce stress: Stress is something people face on a daily

basis. According to a National Health Interview Survey, 75percent of the general population experiences at least “somestress” every two weeks, and many times that stress is moder-ate to severe. Research has indicated that when people spendtime with a pet their levels of cortisol, a hormone associatedwith stress, is loweredwhile their level of serotonin, a hormoneassociated with improved mood and well-being, is increased.

Lower cholesterol: Lifestyle factors associated with petownership, particularly a focus on increased physical healthand activity, can help lower cholesterol levels. Also, having apet works to reduce stress, which may keep individuals fromlooking to fatty foods as sources of alleviating anxiety.

Fight depression:Many therapists have prescribed pet ther-apy as amethod to alleviating and recovering from depression.Apet is an unconditional friend and can provide that listeningear a person needs to talk through problems.Also, walking andtaking care of a pet devotes attention away from problems andinward thinking.

Improve physical activity levels: Heading to the gym isone way to get a workout, but spending an hour walking thedog or tossing around a ball for a game of chase and fetch is an-other way to get the heart pumping. Many dog owners benefitfrom the “forced”exercise that goes with daily walks. Some

people choose to exercise with their pets, enjoying the com-panionship and the physical activity.

Reduce stroke incidences: There has been evidence thatcat owners are less likely to suffer strokes than people who donot have cats. Researchers are not sure of the connection, butsurmise that cats have a more calming nature than other typesof pets.

Greater opportunities for socialization:Humans are socialanimals and need to interact with others. Pet owners have atendency to want to share time and experiences with other petowners. Pets can provide opportunities for people to get to-gether.

ADHD therapy: Children and adults with attention deficithyperactivity disorder often benefit fromworkingwith a pet orhaving a pet as a family companion. Playing with a pet is agreat way to release excess energy and focus on tasks.Also, apet with his or her unconditional love can help someone withADHD overcome self-esteem issues. Similar results are pos-sible when pets are used as therapy animals for children withautism and other behavioral disabilities.

Reduce propensity for allergies:Childrenwho grow up inhomes with cats and dogs are less likely to develop commonallergies and even asthma, research suggests. In fact, childrenwho live around two or more dogs or cats before their firstbirthday are less likely to have allergies of any sort, accordingto a study published in The Journal of the American MedicalAssociation.Research presented at the 10th International Conference

onHumanAnimal Interaction found pet owners were the leastlikely to have to visit the doctor. The survey of more than11,000 respondents fromAustralia, China andGermany foundthat over a five-year period pet owners made 15 to 20 percentfewer annual visits to the doctor than non-pet owners.The companionship and love pets provide could be a key

benefit in promoting good personal health.�

Ways Pets CouldImprove Health

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Few people are unaware of heart disease and its poten-tially devastating effects. But many people may not knownthat the term “heart disease” is a blanket term used to describeseveral health problems related to the heart.According to the World Health Organization, ischaemic

heart disease, which is characterized by a reduced blood sup-ply to the heart, is the leading cause of death across the globe.Thoughmany conditions are characterized as ischaemic heartdisease, many others are not, and the WHO notes that otherheart conditions, including stroke, are also among the top 10most deadly diseases in the world. The following is a run-down of some of themore common heart conditions, many ofwhich can be prevented if men and women make the rightlifestyle choices.

ANGINA occurs when a person has chest pain or discom-fort around their heart because the muscle is not gettingenough oxygen-rich blood. Angina can be a byproduct of el-evated levels of stress or overexertion andmay even be causedby clogged arteries.All cases of angina are not the same. Sta-ble angina is the most common form, and usually follows apattern that is common among patients. Unstable angina isless predictable, while variant angina, the rarest form of thecondition, occurs while a person is at rest. Rest and medicineare at the root of treating angina, which is more easily treatedonce its cause has been determined.

ATHEROSCLEROSIS is characterized by the buildup of fatty

materials in the arterial walls. This fatty material can hardenover time, restricting blood flow and resulting in calcium de-posits. Daily exercise and a healthy diet void of high-fat, high-cholesterol foods are two ways to prevent or treatatherosclerosis.

CARDIAC ARREST is a culmination of several heart condi-tions, including angina and atherosclerosis. Also known as aheart attack, cardiac arrest occurs when blood and oxygen areunable to reach the heart. Chest discomfort; discomfort inother areas of the upper body, including the arms, back, neckor jaw; shortness of breath with or without chest discomfort;and nausea or lightheadednessmay all be indicators that a per-son is going into cardiac arrest.

HYPERTENSION (high blood pressure) is a relatively com-mon heart condition. Nearly every adult has likely received ablood pressure reading at one point in his life. That readingmeasures the systolic pressure, which is the pressure createdwhen the heart beats, and the diastolic pressure, which is thepressure in the heart when it is at rest.Ablood pressure above120 over 80 is considered high, and that high figure might becaused by salt and water levels in the body and the conditionof the body’s kidneys, nervous system and blood vessels, aswell as the body’s hormone levels. Treating hypertension isrelatively simple, as a doctor will typically recommend somedietary changes and may even prescribe medication for thosepatients with especially high blood pressure.

STROKE occurs when the blood supply to any part of thebrain is interrupted. Potentially deadly, stroke can cause paral-ysis as well. Trouble speaking, loss of coordination and trou-ble moving limbs may be indicative of stroke, which isconsidered a medical emergency that requires immediatemedical help. The longer a person goes between the onset ofa stroke and seeking treatment often determines the severityof the consequences.�

‘Heart disease’ describesnumerous conditions

Daily exercise is one way men and women can preventthe onset of heart disease.

Exercise is an essential element of a healthy lifestyle.When coupled with a healthy diet, exercise puts men andwomen on a path toward optimal health while reducing riskfor a host of ailments, some of which can be deadly.But many people find they simply don’t have the time to

exercise regularly. Commitments to career and family can bedemanding and time-consuming, and exercise is often a ca-sualty of a hectic schedule.Though getting to the gym every day or even making use

of exercise equipment at home on a daily basis may not befeasible, that doesn’t mean people still can’t find ways to in-corporate a little exercise into their daily routines. The fol-lowing are a few simple ways to fit more exercise into yourday no matter how busy you may be.• Avoid the elevator, and attack the stairs. The elevator

may be inviting, but it’s also somewhat of an enabler. Insteadof taking the elevator up to your office each day, take thestairs, and take them with more gusto than you’re used to.Rather than taking one step at a time, take the stairs two by

two, lifting your legs high as you scale each pair of steps. Thishelps build your leg muscles and makes the daily climb upthe staircase a little more strenuous.

• Turn TV time into treadmill time.Watching a little tel-evision at night is how many people relax and unwind, but itcan be a great time to squeeze in some daily exercise as well.Opinions as to what’s the best time of day to exercise vary,and no definitive study exists to suggest one time of day isbetter than another. People who like to relax with a little tele-vision time at night should make the most of that time by hit-ting the treadmill, elliptical machine or exercise bike insteadof just plopping down on the couch. Add a television to yourhome’s exercise room or purchase a gym membership wherethe cardiovascular machines are connected to televisions.Youwill still get to enjoy your favorite shows while simultane-ously getting the benefit of exercise.• Say “bon voyage” to the conference room. Profession-

als who spend lots of time in meetings can add a simple twistthat incorporates exercise into a typical business meeting.Rather than conducting the meeting in a conference room,propose a walkingmeeting when possible.Awalkingmeetingis the same as a standard business meeting, but it’s conductedon foot outside of the office. Walking meetings can providesomemuch-needed energy for you and your fellow staff mem-

bers, who may appreciate the chance to get out from behindtheir desks and stretch their legs while still getting work done.Take your smartphones or tablets along to jot down importantideas, just like you would in a more traditional meeting. Andmake the most of your walk by leaving time for some lightstretching before and after the meeting. Chances are you willreturn to your desk reenergized and glad you found a way toget some exercise despite of a busy schedule.•Park far away when shopping. It’s tempting and almost

human nature to hunt for the parking spot closest to the doorwhen shopping at the mall or even the grocery store. Butfor those who want to include more exercise in their dailyroutines, parking far away from the entrance to your fa-vorite store is a great way to incorporate more walking intoyour life. Walking is a simple yet effective cardiovascularexercise, one that the Mayo Clinic notes can lower yourblood pressure and manage your weight while loweringyour low-density lipoprotein, which is commonly referredto as “bad” cholesterol. In fact, research has indicated thatregular, brisk walking can be just as effective at lowering aperson’s risk of heart attack as more vigorous exercise, in-cluding jogging.When parking far away from the entrance,just make sure you park in a well-lit area where others caneasily see or hear you.Many adults find they simply don’t have the time to com-

mit to routine exercise. But there are several simple ways toincorporate exercise into your existing routine without takingtime from your already busy day.�

Exercising outside of the boxSimple ways to incorporateexercise into your daily routine


Belly fat is often considered more of a cosmetic issue than ahealth issue. But few outside of the medical or fitness communi-ties may know that belly fat is not only unsightly but unhealthy aswell. Excessive belly fat can increase a person’s risk of develop-ing type 2 diabetes, heart disease, high blood pressure, and evencertain cancers, including breast cancer and colon cancer.So while many people may want to reduce their belly fat for

cosmetic purposes, they can also use improving their overallhealth as a motivating factor when attempting to trim their waist-lines. The following are a few healthy ways to reduce belly fat.

Adopt a healthy diet. Belly fat is often the first victim whenmen and women adopt a healthy diet and begin to lose weight. Re-searcher Kristen Hairston, MD, an assistant professor of en-docrinology and metabolism at Wake Forest School of Medicine,found that people who ate 10 grams of soluble fiber per day butmade no other changes to their diet built up less fat over time thanothers. In addition to fiber, you should include fruits, vegetablesand lean proteins in your diet. These foods will help you feel morefull, which will curb your hunger and, as a result, reduce yourcaloric intake.

Get some rest. A good night’s sleep, which is at least sevenhours of sleep each night, has been shown to reduce fat over an ex-tended period of time. Though the exact relationship between sleepand belly fat is unknown, a lack of sleep can force men and womento look to sugary beverages or snacks to provide a boost during theday. Such drinks and snacks can cause weight gain, especiallyamong those people who routinely fail to get a good night’s sleep.

Get off the couch and exercise. Exercise is another effective

way to reduce belly fat. Numerous studies have shown the positiveeffect that daily, vigorous exercise can have on overall health. Forexample, a study conducted by researchers at Duke Universityfound that 30 minutes of vigorous aerobic exercise, which includesjogging or working out on a cardiovascular machine, such as an el-liptical or a treadmill, four times per week can reduce fat and slowdown the buildup of fat over time. Those who want to reduce bellyfat will likely need to emphasize vigorous exercise. While thosehoping to prevent the buildup of belly fat should know that stud-ies have shown, when coupled with a healthy diet, moderate ac-tivity, which includes anything that raises your heart rate, threetimes per week may be enough to slow down fat buildup. �

IMA CrossFitoffersfitness for the

whole family

IMA CrossFit is an integrated mar-tial arts/crossfit academy that offers nu-merous classes for the entire family toreach their fitness goals.Regardless of age, ability or skills

level, IMA CrossFit has something foreveryone including CrossFit classes,personal training, kids’ conditioningcamp during the summer as well asBrazilian Jiu Jitsu, Kung Fu and kick-boxing.Owners Jimmy Tarpley, Brian

Fussell and Kurt Mullican said “We un-derstand that a person‘s fitness is not de-fined by the size of their biceps and wedon’t promote aesthetic enhancement.We teach functional fitness that will im-prove our clients’ everyday quality oflife and looking better comes as a resultof hard work.”IMACrossFit is also the only Cross-

Fit affiliate in Wilson County. Thecoaches are certified and classes arescaled for an individual’s abilities.“We foster a supportive, encourag-

ing environment where everyone worksout together and the last person to finishthe workout gets the most cheers,” theowners noted.Students at IMA CrossFit include

entire families; middle school, highschool and collegiate level athletes; andpeople of various skill levels looking toimprove overall health and fitness.“We offer our customers not only a

wide variety of martial arts, but a placewhere the whole family can train in al-most any discipline they want. Thefunctional fitness that we coach ourclients towards prepares them for day-to-day challenges and an improvedquality of life.” �

Healthy ways to

banish belly fat

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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses, Clean-&-Jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep work-outs short and intense.

Regularly learn and play new sports -Greg Glassman,Founder/CEO of CrossFit, Inc.

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Health and Fitness 2013

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Transcript of Health and Fitness 2013