The Personal Choices Faced, Decisions Made Along the Way
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By Peg Ashbrock
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 It’s breast cancer.
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Three of the scariest words you can hear from a loved one or friend, words that forever change a life. Two local women heard those words this year; only one is a survivor. Last year it was estimated that 182,460 new cases of invasive breast cancer were diagnosed in the United States. With more early detection, more early treatment, more research there is hope. Billions of dollars are now being directed at critical research and treatment programs. Their goal? A cure. As National Breast Cancer Awareness Month begins, make the time to learn and make time to make a difference.
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Living Your Life
In October 2003, 43-year-old Sandy Lawall, a spunky professional landscaper, received a letter from her radiologist that her annual breast exam was normal. However, days later after performing a monthly self breast exam she knew when she felt a lump that something was far from normal. (more…)
 Hormones in our 30s,40s, 50s +
By Bruce Worrell, M.D.
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You may be under the misconception that we don’t need to worry about our hormones until the hot flashes and night sweats start. That thinking couldn’t be further from the truth.
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As the chemical messengers for our bodies, hormones regulate virtually every key function of your body, from brain activity to cell metabolism to reproduction. Â Hormonal balance is our body’s natural, healthy state. But chronic hormonal imbalance creates a host of problems — not just your symptoms, but also a weakened immune system, accelerated aging, and an increased risk of disease. Hormones are powerful and constantly changing as we age. (more…)
Calm Down and Reduce Your Stress
By Melissa Davis Haller
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You’ve heard it before: Relax. Take deep, cleansing breathes. Think happy thoughts. You’ll reduce stress and improve your health.
Ummm. Sure.
With a job, bills, children, and a house that requires managing, doing nothing but breathing for an hour just doesn’t seem productive.
But experts in the practice of guided imagery swear by this practice as a way to calm down and reduce the harmful effects of stress. It’s often used to prepare patients for surgery or fight illness. But it can work for anyone. (more…)
What You and Your Child Need to Know
By Peg Ashbrock
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You have all the right equipment for your child’s sports this fall- the ball, the shoes, the protective gear. But even the best trained kids with great ability won’t compete well if you don’t give them the right start. They need food, and drink. But just how much and when?
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Rev Up Their Engine
44 million American kids are playing competitive youth sports. Between practices and games, they are more than meeting the 60 minutes of exercise a day that’s recommended by health experts. “We encourage activity, or sports, that combine an aerobic activity as well as strength and flexibility,” explained Anne Marie Kemer, R.D.,L.D. The Children’s Hospital Medical Center dietician explained the importance of kids being active.  “Active kids lower the risk of obesity and chronic disease, reduce feelings of depression and anxiety, and promote confidence and self esteem as well as a sense of accomplishment.” (more…)
Mat Pilates Exercises with the ring
Adductor squeeze with ring
Lie on your right side on the mat. Legs are slightly in front of your body, With the hips stacked. Place the ring above your ankles, with legs externally rotated. Right elbow is under your shoulder and left hand on the mat by your ribcage. Exhale – squeeze into the ring; tighten your abs, inner thighs and gluteals. Inhale – release a little. Exhale and squeeze, holding it for 3-2-1. Repeat 8 -10 times.
Start with the following, before doing exercise 2.
- Spinal elongation: Lie on your back and lengthen through the left arm and left leg, then the right arm and right leg. Extend the legs out of the hip and lengthen the waist as you stretch. This is your neutral spine or neutral alignment.
- Forced exhalation (FE): with the hand placed on the ribcage, breath in. On the exhale, force the air out through pursed lips or by making the “ha” sound (as if you are steaming up a mirror). As you blow the air out against resistance, contract the abdominals and close the ribcage. This helps to enhance the contraction of the deep abdominals. Use this type of breathing during the exercises to deepen your ab contraction. (more…)
Is it a Food Allergy or a Food Reaction?
By: Stacey N. Dunaway
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How much do you really know about food allergies? Do you know the difference between a food allergy and a food reaction? Do you know what foods are the cause of most allergies?
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Common Allergens
Over 12 million Americans have food allergies; more than 3 million of them are children (1 out of 25). There are 8 common foods that make up 85% - 90% of all food allergies:
Cow Milk, Eggs, Peanuts, Tree Nuts, Soy, Wheat, Fish, and Shellfish. (more…)
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The Latest Exercise Trend?
By Greet France, Certified Fitness Instructor
Functional fitness is the latest gym buzzword and for a good reason. It’s a form of exercising that focuses on building a body capable of doing real-life activities in real-life positions. Through functional fitness, you’ll learn to train whole body movements, not isolated muscles as with typical gym machines. Adding functional strength training into your current exercise program enhances coordination, strength and endurance. (more…)
Dance Your Way to a Healthy Heart
By Greet France
Certified Fitness Instructor
Television’s popular “Dancing with the Stars” program has brought a whole new audience to the dancing for exercise trend. Not only does your body get a great low-impact, joint-friendly workout, its fun, too.
According to the American Heart Association, if you’re physically inactive, you’re much more likely to develop heart disease or have a stroke. Regular and moderate to vigorous physical activity improves your cardiovascular fitness and helps reduce your risks. The AHA recommends at least 30 minutes of physical activity at least five days a week. (more…)
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Relax….
Use Guided Imagery to Reduce Stress
By Melissa Davis Haller
You’ve heard it before: Relax. Take deep, cleansing breathes. Think happy thoughts. You’ll reduce stress and improve your health. Ummm. Sure.
With a job, bills, children, and a house that requires managing, doing nothing but breathing for an hour just doesn’t seem productive. (more…)
Is Eating Organic Worth the Extra Money?
By Dawn Weatherwax-Fall RD, CSSD, LD, ATC, CSCS
Seeing the word organic more while you’re shopping? Today mainstream grocers and healthy food chains are responding to growing consumer demands.
Organic is the fastest growing sector of the food industry with global sales surpassing the $40 billion mark in 2007. According to Consumer Reports Magazine, nearly two-thirds of consumers bought organic products in the past year, despite higher prices.
We know it’s better to eat more fruit and veggies, but why is it better to eat organic ones? (more…)
 Top Ten Reasons to Eat Organically Grown Fruits and Vegetables:Â
Protect our Children
Reduce Health Risks
Save Energy
Conserve Soil
Ensure Nutrient Rich Soil
Protect Water Quality
Support a “Green” Economy
Support Family Farms
Enhanced Nutritional Value
Mouth Watering Taste
In the Know about H2O
By Melissa Davis Haller
Remember when water was just water? No more. These days, the focus on water quality, taste, and convenience has created a robust industry of in-home filter systems and grocery store shelves filled with bottled water products. (more…)
You can make good nutrition choices eating on the run. It’s really possible. So take a few minutes before your next drive-thru , and visit these fast food web sites. Check out the nutritional information for what you usually order, and then decide if you’re making wise food choices. (more…)
Follow Their Progress
By Peg Ashbrock
Two women. Two trainers. Six months to change their lives forever.
Patty Scott, 37, Go Red For Women Chair, and Kathy Rambo, 62, Go Red for Women Committee Member, will do just that. For the next six months, InTouch will follow their efforts as they adopt healthy and regular nutrition and exercise habits.
Patty and Kathy met with their trainers Mark Messer and William Hooks at the MercyHealthplex in
Fairfield in early October. Their weight, body fat, flexibility and strength were all measured. Their objectives are to creative a positive change in their fitness assessment numbers, increase flexibility and strength, and adopt healthy nutrition habits. (more…)
How to Avoid Holiday Weight Gain
By Greet France, Certified Fitness InstructorWith the holidays getting closer each day, it can be easy for your fitness routine to get off track. While it may seem that there’s no time for exercise, squeezing it in can actually help you feel more energized and better able to cope with the stress of the season.Here are some strategies to stay active:*Make appointments to exercise. Plan out your week, being sure to pencil in when and how you’ll exercise. Hang a class schedule on the refrigerator door and circle the classes you plan to join. Cross them out after you’ve taken the class, to stay motivated. *Get the family involved and make exercising fun. Play outdoor games like football, basketball, tag and hide-and-seek. Make your new holiday tradition a family walk. Not only does walking get you away from the food, it benefits you physically and makes you more mindful about what you eat. (more…)
Hosting a Dessert Buffet- Easy, Fun
by Leigh Russo
A well-planned buffet can be a lifesaver at this busy time of the year, and allows you to enjoy the company of your guests.
Fork or Finger
Decide the type of food, and let the menu match the function. The amount of food you need depends on the age, time of day, and activities of your guests (more…)
How Long are Foods Okay to Eat?
By Leigh Russo
The Basics (based on food stored at about 70 degrees)
Item Time Tip
Salt Indefinite Never sprinkle directly from the container into a steaming pot.
Pepper
Whole Indefinite They have found whole pepper corns in
Egyptian tombs that were still good.
Ground 6 months Chefs don’t like to use this because it lacks flavor. (more…)
Eating on the Run the
Right Way
By: Leigh Russo
Fast food is king. But chew on this: According to a study by the National Heart, Lung and Blood institute, young adults who ate fast food at least twice a week doubled their insulin resistance-a risk factor for diabetes-and gained ten more pounds over time. Are there wise choices when dealing with fast food? Definitely. To help lower fat and calories avoid anything that’s deep-fried or has cheese, mayo or mayo-based dressing.
Let’s say your usual lunch order is a Burger King Tendercrisp Chicken sandwich with mayonnaise. Not only does it have a whopping 780 calories and 43 grams of fat, 8 of those grams are saturated fat. That’s more than half your recommended daily value. Even without mayo the sandwich comes in at 570 calories, and 20 grams of fat. (more…)
Eating on the Run
I know its the busy holiday season, but you can make good nutrition choices eating on the run. It’s really possible. So take a few minutes before your next drive-thru , and visit these fast food web sites. Check out the nutritional information for what you usually order, and then decide if you’re making wise food choices. (more…)
Just How Long Can We Keep Food?
The electricity went out a few hours ago after the winter ice storm. Just how long is the food in your refrigerator safe to eat? Do you know? In the latest issue of InTouch we learned about the shelf life of items in our pantry; here’s more information about safely storing items at home. (more…)
