APRIL 2015
www.pvcooperative.com
A M O N T H LY H E A LT H L E T T E R F R O M T H E W E L L N E S S C O U N C I L O F A M E R I C A
LOOKING TO
LOSE?
If you’re trying to shed some
pounds, here are some cold
hard facts to keep in mind:
To lose one pound, you need to
burn about 3,500 calories more
than you take in. So, if you want
to lose one pound a week, you
need to cut 500 calories every
day. You can achieve this by
eating 500 fewer calories a day, or
burning 500 extra calories with
exercise, or combining calorie
restriction with exercise each day.
Technically speaking, any method
you choose (as long as you strictly
follow it) will yield one pound
of weight loss. However, from
a health and long-term success
perspective, it’s more beneficial
to combine diet and exercise.
Extreme calorie restriction or
overdoing it with exercise is not
realistic in the long term!
Are You Derailing
Your Workout?
You have an all or nothing approach. If you skip
exercise because you can’t devote a continuous, full hour or 30
minutes, you’re making a big mistake. You can reap all the wonderful
benefits of exercise by breaking your routine up into
smaller chunks. Take three 10-minute walks
throughout your day. Or, spend 15 minutes doing
some resistance training and take a 15 minute
jog later in the day.
You expect results but read or
watch TV while working out. Yes,
it’s perfectly fine to read or catch your favorite
show while on the elliptical machine or treadmill;
just keep in mind that if you can multi-task,
you're probably not getting that good of a workout.
If you’re at the gym, or exercise class, or whatever
you have decided to do, why not focus on that and
give it your all? If you must read, stop about every
three minutes and pick up the pace for two to four
minutes.
You walk or run with weights. It may
seem like a good idea to burn extra calories and
squeeze in some strength training, but keep cardio
and weights separate. Walking or running with
weights in your hand could compromise your
stride, causing you to lean forward. It could also
cause stress fractures.
You only do cardio. Most of us begin
losing muscle at age 30. Strength training
is a primary way to prevent this loss. Bonus
benefit—weight training can rev up your
metabolism and help you burn more calories.
Aim to weight train for about 15-20 minutes
twice a week.
Dо't r t!
Te no о .
NUTRITION
Push the chicken noodle aside and try
something a little different! This soup is
loaded with vitamins and minerals and
will have your taste buds humming.
INGREDIENTS:
2 Tbsp extra virgin olive oil
1 yellow onion, chopped
1 lb carrots, cut into ½ in rounds
1 lb yellow tomatoes (red plum will work
fine), cut into quarters
2 ½ Tbsp curry powder
3 (more if necessary) cups low-sodium
vegetable or chicken broth
½ cup plain Greek-style yogurt
¼ cup fresh basil, chopped
¼ cup fresh cilantro, chopped
Black pepper to taste
DIRECTIONS:
Heat olive oil in skillet over medium
heat. Add onion and sauté until
softened—about 5 minutes. Add curry,
tomatoes, carrots, and season with salt.
Cook over medium heat until carrots
are just tender, stirring and scraping
bottom of pan frequently. Add broth
and bring to just a boil, then reduce to
simmer for 10 minutes. Remove from
heat and stir in yogurt and cilantro.
Puree in food processor or blender (if
too thick add more broth). Reheat and
serve, topping the soup with some
basil.
Curried
Tomato
&Carrot
Soup
Feel free to use ch
different spices su
as cumin and
herbs like mint.
Serves: 6+
Superstar Food Of The Month: Carrots
Carrots are an excellent source of vitamin A.
With formal training in nutrition and medicine,
plus hands-on experience as a mother of
four and family physician, Dr. Ann is a unique
nutrition expert for the real world.
The whole food ingredients found in Dr. Ann’s
recipes are the right foods for health and vitality.
Nutritional excellence naturally follows.
For more, visit DrAnnWellness.com.
S PA R K 1 6 A P R I L 201 5
You can get more than 200% of your vitamin
A needs for the day with just one medium
carrot! Carrots also contain fiber, vitamin K,
potassium, folate, manganese, phosphorous,
magnesium, vitamin E and zinc.
NUTRITION
Eat Your Way to
Good Eyesight!
Foods that Protect & Promote Eye Health
Carrots have long been held as the
superfood that can promote eye health—
and it’s for good reason. Carrots are
loaded with beta-carotene, an antioxidant
that has been shown to help your retina
and other parts of the eye function
smoothly. However, there are other foods
that play a vital role in keeping your
peepers in prime shape.
Vitamins C and E, zinc, lutein, zeaxanthin,
and omega-3 fatty acids all play a role in
eye health. They can help prevent cataracts,
clouding of your eye lens. They may also
fight the most likely cause of vision loss
when you're older: age-related macular
degeneration (AMD).
Make these foods a staple of your diet to
keep your peepers in tip-top shape.
Grapefruit, oranges and tomatoes.
The common link in these foods? Vitamin
C. Numerous studies have linked vitamin C
and ocular health. One study demonstrated
that women using vitamin C for 10 years or
more experienced a 64 percent reduction in
the risk of developing nuclear cataracts.
Eat half a grapefruit, an orange or a few
slices of tomato a day and you're good to
go. Brussels sprouts, green peppers and
strawberries are other good sources.
Spinach and kale. Research has
shown that the antioxidants (lutein and
zeaxanthin) found in these leafy greens
may help protect your eyes from damage
caused by the sun and pollution and
reduce the risk of cataracts.
Try throwing a cup of spinach or kale in
a smoothie for a quick and easy serving.
Collard greens and broccoli are other
good sources if you’re not a fan of spinach
and kale.
Seeds and nuts. These tiny and tasty
foods are excellent sources of vitamin E
and minerals such as zinc that help keep
your eyes healthy. In an age-related eye
disease study, researchers found a 25 percent
lower risk of developing advanced stages of
macular degeneration when a nutritional
formula including vitamin E was taken.
Have a small handful of any type of nut, or
add chia or flax seeds to your cereal.
Seafood like salmon, sardines, and
herring. These foods are rich in omega-3
fatty acids, which along with keeping your
heart and brain healthy, may also protect
your eyes by fighting inflammation. Aim for
two servings a week.
Eggs. An egg’s yolk is a prime source of
lutein, zeaxanthin and zinc, which can help
reduce your risk of developing macular
degeneration.
More than 20 million
Americans have
cataracts, a condition in
which clouding of the
eye's natural lens occurs.
Cataracts are the most
common cause of vision
loss in people over age
40 and are the principal
cause of blindness in
the world.
S PA R K 1 6 A P R I L 201 5
IGNITING YOUR BEST YOU!
WELCOA's
lΩ
Today's Goa
minutes
* Walk - 20
es
* Do 20 lung
ts
* Do 20 squa
Simp
EXERCISE
1
Write down your workout plan. Take
five minutes to determine exactly what
your workout will consist of (“today I’m going to
walk for 20 minutes and then do lunges and
squats”). It will help you stay focused and prevent
you from wandering around aimlessly at the gym.
2
Leverage freebies before spending a fortune. Gym
memberships, fitness classes and personal trainers can all cost a pretty penny,
so make sure you really enjoy whatever it is you may spend your money on. Ask for a
free introductory offer or leverage one of many free online classes.
Take the money you save on tip #2 and invest in shoes.
A good pair of running or walking shoes is money well spent. Go to a
reputable store for a professional analysis and recommendations.
3
4
Get medical clearance if you have a health condition. No matter what
your medical condition, you can usually work out in some way, but it’s always best to get
the OK (and specific guidelines) from your doc.
Create a mantra. Repeating a statement that is important and speaks to you can
help you get through your workout when you’re feeling tired or unmotivated. “I am
strong and can get through this” and “Nothing can stop me!” are just a few examples.
5
6
Don’t think exercise is just to lose weight. Exercise can literally cure
diseases like some forms of heart disease, and can help people prevent or recover from
some forms of cancer. And the list goes on.
7
Recognize the difference between sore and injured.
If you’re a novice, count on being a little sore. It’s still ok to exercise if
you’re sore, but if you’re injured (having difficulty walking or are in extreme pain)
seek professional help.
8
S PA R K 1 6 A P R I L 201 5
Make water your workout drink of choice. Drink water
before, during and after exercise. Avoid soft and sports drinks as they’re
loaded with additives and sugar.
ple Strategies for the
E NOVICE
Remember
to talk with your
doctor if you have any
concerns about
your health.
Stick to machine weights rather than free weights until you feel
comfortable. It can help you gain confidence as well as proper form. You can’t go too wrong
with machine weights.
9
10
Tread carefully with advice. Many people believe they’re fitness experts, when in fact
they’ve had no formal training. Be open to tips, but do your own research and look to qualified
professionals if you want help.
11
Set a goal for every workout. Do you want to increase your endurance? Work in two
extra sets of push-ups? A small goal for every workout will help you stay focused and motivated and
it will help you achieve your larger goals.
12
Aim for 30 minutes of
moderate activity like
brisk walking a day.
Work out every day. Yep, every day. If you’re a beginner, it’s critical to form an exercise habit.
Exercising daily, even if it's for 10 minutes, helps with consistency.
13
Remember that a 5-10 minute warm-up and
cool down are both necessary. It’s critical to
prepare your body and mind prior to
exercise and equally important to relax
your muscles and lower your heart rate
after a workout is over.
14
Sleep more if you’re exercising more. Most adults
need about 7 to 9 hours of sleep a night, but if you’re taxing your
body, you may need more. Your body will thank you—studies have
found clear evidence that increasing sleep has real benefits for athletes.
Have a light snack before hitting the gym. You
need fuel to get through your workout. Have a light snack 30
to 60 minutes prior. Aim for a mix of carbs and protein, like peanut
butter on whole wheat toast topped with banana slices.
15
16
Get a workout buddy. He/she can keep you
accountable, plus it’s a great to have someone alongside
you to share your challenges and success.
S PA R K 1 6 A P R I L 201 5
SELF-CARE
Acid
Reflux
What Causes
Acid Reflux?
No one knows the exact cause of
acid reflux, however the following
are contributing factors that
weaken or relax your esophagus,
making reflux worse:
Lifestyle behaviors, including
smoking, drinking alcohol and
poor posture.
Common Ailment or a
Sign of Something
More Serious?
Acid reflux is commonly known as heartburn or acid
indigestion. Symptoms include a burning pain or
discomfort that may move from your stomach to your
abdomen or chest, or even up into your throat. You
may also experience a sour or bitter-tasting acid backing
up into your throat or mouth. Occasional heartburn is
usually nothing serious and can be treated with dietary
changes and/or over-the-counter medications.
Acid reflux is 50 percent more
common today than it was
ten years ago. The condition
affects 25 to 40 percent of
the adult population of the
United States to some degree
at some point.
Should You See a Doctor?
Medications, such as calcium
channel blockers, nitrates and
antihistamines.
If you’ve regularly been taking medications like antacids for longer than two weeks with no
symptom relief or if you're having heartburn more than a few times a week, it’s time to see
your doctor. You may have a condition called gastroesophageal reflux disease (GERD).
Dietary choices like fatty and
fried foods, caffeinated drinks
and acidic and spicy foods. Eating
large meals, eating quickly or soon
before bedtime can also cause acid
reflux.
GERD is acid reflux that persists more often than twice a week. With GERD, the
esophagus (your food pipe) becomes irritated or inflamed because of acid
backing up from the stomach. Left untreated, GERD can have
serious complications, including an increased risk of some
cancers. Your doctor may order tests to confirm a diagnosis
and check for other problems.
Other conditions like obesity,
pregnancy and diabetes can also
contribute to acid reflux.
S PA R K 1 6 A P R I L 201 5
THIS MONTH'S MOVE
FROM SEAN FOY
PHYSICAL AC TIVIT Y
Look 10 Years Younger
& 10 Pounds Lighter in
Imagine looking in the
mirror five years from now
and finding a fitter, youngerlooking you peering back.
No, it’s not science fiction.
It’s just science: research has
shown that physical fitness
not only makes you feel
younger, but look younger,
too.
Researchers have discovered
that the biggest culprit
in accelerating the aging
process is muscle tissue
loss due to inactivity. By
sitting around, we are
losing muscle every year,
and weakening our body’s
ability to lose weight.
Exercise results in better
skin and muscle tone and
helps keep our metabolism
from slowing down. In
effect, getting fit will turn
back the clock.
Nothing will impact your
fitness and appearance
more than your posture.
Poor posture makes your
midsection appear several
inches wider than it really
is and causes your belly to
protrude more. Poor posture
also causes your upper
2
MIN
body to round forward,
and eventually leads you to
actually lose height. Most
importantly, poor posture is
the primary cause of back,
neck and joint pain.
STRENGTHEN
YOUR CORE
The best way to improve
your posture, get leaner
and become more fit is
to strengthen your “core
muscles,” which consist of
your abdomen, hip and lower
back muscles.
About
Sean Foy ma
Sean Foy is an internationally renowned
authority on fitness, weight management and
healthy living, and New York Times best-selling
co-author of The Daniel Plan, The Burst Workout
and WELCOA's Fitness That Works and Walking
4 Wellness. As an author, exercise physiologist,
behavioral coach and speaker, Sean has earned
the reputation as "America's Fast Fitness Expert."
For more, visit www.wintodaywellness.com
TWO EXERCISES YOU CAN DO TO STRENGTHEN YOUR CORE:
1
Sit on the edge of your chair, as tall as you can. Roll your shoulders back.
Tighten your abdominal muscles as if you were trying to zip up a really tight
pair of pants. Lift the front of your ribcage as if a string were attached from
your breastbone to the ceiling. Lift your hands to the ceiling while keeping your
shoulders down and back. Pull your shoulder blades back, towards your spine
and then press them down towards your waist.
Now raise your right knee towards your chest. Hold this position and tighten your
abdominal muscles. Next raise the left knee. After a few reps, try extending your leg.
Repeat for two minutes.
This next exercise will strengthen the side of the waist and lower back.
2
Cross your arms; raising your elbows up will help improve your shoulder
strength and posture. Rotate to the side, holding for a count of two and then
rotate to the other side. Alternate both sides for one minute.
Remember, improving your posture can help you look younger and thinner and
rid you of aches and pains that impact your quality of life.
S PA R K 1 6 A P R I L 201 5
www.pvcooperative.com
DIDYOUKNOW?
20 50
IN THIS ISSUE
› Superfoods that
Protect Your Peepers
million
› 16 Things Every
Exerciser Needs
to Know
MORE THAN 20 MILLION AMERICANS HAVE
CATARACTS, A CONDITION IN WHICH CLOUDING
OF THE EYE'S NATURAL LENS OCCURS.
3,500
› 2 Minute Trick to Take
Off 10 Pounds
calories
› Do You Need To See
Your Doc About
that Heartburn?
TO LOSE ONE POUND, YOU NEED TO BURN ABOUT 3,500 MORE
CALORIES THAN YOU TAKE IN.
{
{
percent
ACID REFLUX IS 50 PERCENT MORE COMMON
TODAY THAN IT WAS TEN YEARS AGO.
Telltale Signs You Need to
What'sInANumber?
BEST
Get Your Eyes Checked
Having your eyes tested every two years can help you stay on
top of your eye health (keep in mind that older adults and
people with diabetes need eye exams more often). Regular eye
exams help your doctor find eye problems early, when they may
be easier to treat. However, if you’re experiencing any of the
following, don’t wait until your next scheduled exam, call your
eye doctor right away:
CHOICE
2
10
Two minutes daily spent
on specific exercises (found
on the previous page) can
dramatically strengthen
your core muscles and
overall fitness.
Inactivity and muscle
loss can make you look
a decade older than you
really are!
minutes
• You’re regularly seeing spots, flashes of light, or floaters.
• You have difficulty driving at night and seeing street signs in
the dark.
• You regularly experience eye strain, headaches and/or blurred
vision after looking at your computer screen or after reading.
You get motion sick, dizzy, or have trouble following a
moving target.
• You squint in order to clearly see and read things.
years
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2015 Wellness Council of America, 17002 Marcy Street, Suite 140, Omaha, NE 68118; phone 402.827.3590; fax 402.827.3594; visit our Web site at www.welcoa.org. All rights reserved. ISSN 1549-9367. Executive Editor: David Hunnicutt, PhD; President: Ryan Picarella; Vice President of
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