fp 2015healthandfitness

FARRAGUTPRESS THURSDAY, JANUARY 22, 2015 • 1C

■ TAMMY CHEEK [email protected]

Obesity, physical inactivity, and tobaccouse and associated chronic disease ran assome of the biggest health challenges forKnox County residents, Katharine Killen,Knox County Health Department commu-nity relations director, said.

Killen said in 2013 the main causes ofdeath in the 37922 and 37934 ZIP codezones were cancer, 26.8 percent, heart dis-

ease, 17.5 percent; dementia, 8.5 percent;cerebrovascular disease [stroke], 5 per-cent, and chronic lower respiratory dis-ease, 4.2 percent.

“This is not dramatically different fromthe rest of the population of Knox County,”Killen said. “When looking at a variety ofother indicators, we know that health inKnox County residents fairs a little betterthan the rest of Tennessee.

“However, Tennessee tends to havepoorer health rankings compared to the

national average,” she added. Jolene Dial of Farragut said her family

is trying to eat healthier.“I have three teenage boys and a hus-

band, and they don’t like vegetables,” Dialsaid. “I’m trying to encourage them to eatmore vegetables. I have some health prob-lems, and I’ve been encouraged to changemy diet.

“I’m hoping if I change my diet, they

■ ALAN [email protected]

Effective, healthy and long-lastingweight loss, without burning up a lot ofmuscle in the process, is a delicate bal-ance of nutrition, cardiovascular workoutand strength training dealt with at 10health and fitness facilities in theFarragut and Hardin Valley area.

All 10 — QuickGym-Herbalife, Koko

FitClub, Elite Fitness Knoxville, DavisFamily YMCA, Anytime Fitness, 9 Round,CrossFit, Johnny Long’s TrainingAcademy, Workout Anytime and FitnessTogether — run assessments on memberslooking to lose weight, which includesmeasuring body fat, basic physical skillsincluding flexibility, accounting forinjuries and other weaker points in thebody plus their weight loss goal.

Each has a program with different

points of emphasis, and some levels of dis-agreement on approach, in balancing dietand exercise.

Tricia Kilgore, owner of Koko FitClub inFarrragut, said most of her members “fallbetween the ages of 35 and 55.”

A former nurse, Kilgore said heremphasis to members “is on gettinghealthy” and “getting your body fat per-centage down” and less on “just losing

weight” as the goal. “If you have the goalyou want to be down 20 pounds, and a lotof people don’t care how they get it,they’ll lose 20 pounds but 10 of it will bemuscle.” A least a small loss of musclewill accompany any weight loss, accordingto Kilgore. “You don’t have to get rid ofany one thing in your diet, but once youstart cutting back on your sugar — people

Upper right: Michael Reid, KoKo FitClub in Farragut senior fit coach

with member.

Right: Sylvia and Ron Garrett, personalwellness coaches with QuickGym of West Knoxville, LCC, and Herbalife

Independent Distributor weight loss management.

Photos by Alan Sloan

Striking a delicate balance

Local health and fitness facilities help with healthy diet, exercise

See FOOD on Page 8C

Local residents try to improve healthy eating habitsSee BALANCE on Page 4C

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FARRAGUTPRESS THURSDAY, JANUARY 22, 2015 • 3CHEALTH & FITNESS

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are amazed — you lose your taste for it,”Kilgore added. “But it takes a little whileto do it.”

On some diet plans, Kilgore said ifsomeone looses 30 pounds “the averageamount they lose is about 12 pounds ofmuscle out of that 30 pounds. … Ourmeal plans, the average is about six.”Having muscle “is what burns your calo-ries.”

Kilgore added, “Get your body fat per-centage down, then we’re going to workon stabilizing your body fat percentage ina healthy range, and then building yourmuscle back up.”

Sandra Szenfeld is co-owner of 9 Roundin Hardin Valley with husband, JerrySzenfeld.

To lose weight, Sandra Szenfeld recom-mends “a full body workout … from thefeet all the way up through the shoulders,hands, wrists,” where “the exerciseschange every day” such as membersreceive at 9 Round with lots of kickingand punching. “You keep moving for theentire 30 minutes. You burn up to 500calories in that 30 minutes.”

As for weight loss nutrition, Szenfeldrecommends eating on a regular basisand keeping your body fueled. At eachmeal “… you’re eating generally a pro-tein, a fat and a carbohydrate. And you’reeating every two to two-and-a-half hours.”

In terms of weight loss workoutoptions, Szenfeld said, “Most people don’tdo well at big box gyms … because theydon’t know how to do the equipment, theydon’t stay on the equipment long enough.… And they tend to give up after awhile.”

Szenfeld also stresses that “persistenceis extremely important,” recommendingher members work out “three or fourtimes a week if they want to see weightloss.”

Vicki Karas, director of Health and WellBeing at Davis Family YMCA in Concord,said “the people that come to me mostoften are females in the 40 to 65 [age]range. … Probably anywhere from 10 to20 pounds [to lose]. … I think that’s typ-ical of this Y.”

Karas said “group fitness classes” workespecially well for those less able to phys-ically maneuver either due to injury,arthritis, age or extreme excessive bodyweight. “They’re a really social group.They have lunches together and they doall kinds of things, so it becomes morethan just a gym for them. It becomes agroup of friends.”

Repetitious daily exercise withoutchanging up that specific exercise, evenif it’s “walking five miles a day,” will notresult in the desired burning of caloriesto lose weight, Karas said. “Your muscleshave memory and they’re smart, andthey’ll go to the lowest level required todo whatever that activity is.”

According to Karas if you mix walkingwith going to spin class three times aweek the body has to recruit differentmuscles and figure out a way to performthis new activity, therefore you burn morecalories.

“Get your cardiovascular system work-ing hard,” Karas said. “Not for long,maybe a couple of minutes [at peak lev-els], then go back down to a comfortablelevel. Then take it back up again.”

Joe Elmore, owner of Elite Fitness inFarragut, said “heavy weight training likewe do here burns fat for nine to 10 hoursafter you’re done lifting. Regular long-dis-tance cardio only burns for about an hourafter. … And long-distance cardio losesmuscle.”

Elmore also said he makes a specialemphasis on “mobility work” and “correc-tive exercises” for posture improvementand flexibility because all adults lookingto lose weight “need mobility work. …The key with mobility is you’re going tolimit your injury potential. … Weight losstakes a long time if you’re going to lose100 pounds, so you can’t get injured dur-ing that time because that sets you wayback.”

Elmore said his members’ “meal plans”takes them off “processed foods” to eat-ing “whole foods [such as] fresh or frozenfruits, vegetables, meats, fish.”

Because of the value of calories, “youactually eat quite a bit on my diet. Someman with a body weight of 220 with a highactivity level will eat about 2,800 to 3,000

BalanceFrom page 1C

Alan Sloan

Vicki Karas, director of Health and Well Being at Davis Family YMCA, enterssome data into the club’s ActivTrax machine.

See BALANCE on Page 5C

P rofile: YMCA of East Tennessee

The Y is a non-profit, cause-driven organi-zation that is for youth development, healthyliving, and social responsibility. That’sbecause a strong community can only beachieved when we invest in our kids, ourhealth, and our neighbors.

A membership at the Y is about more thanjoining a gym. Our programs, services, andinitiatives: enable kids to realize their poten-tial, prepare teens for college, offer ways forfamilies to have fun together, empower peo-ple to be healthier in spirit, mind, and body,

prepare people for employment, welcomeand embrace newcomers, and help foster anationwide service ethic. And that’s just thebeginning.

The YMCA of East Tennessee has beenserving the Knoxville community for 160years. With 5 locations from Halls toFarragut, no matter where you live, work, orplay, you’re never far from a Y. Stop by andjoin a class – or better yet – join our cause.

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calories a day to lose weight,” Elmoresaid. “Activity level is more importantthan age” until you become a senior citi-zen when “age plays a much bigger part.”

Ron Garrett and wife, Sylvia, are secre-tary and CEO respectively, at QuickGymof West Knoxville, LLC in Farragut, out ofwhich they also run their HerbalifeIndependent Distributor weight-lossmanagement business.

Ron Garrett, also a personal wellnesscoach, said he touts “a 15- to 30-minutewalk” at least every other day and ahealthy, protein-based, low calorie dietalong with various shakes, drinks andsupplements he sells for daily consump-tion. “And increase [the walk time] peri-odically over time.”

He also warns not to over-extend theexercise expectations of those excessive-ly overweight — perhaps walking for 10or 15 minutes instead of 30 — “becausethey aren’t accustomed to it.”

Garrett said one of his Herbalife “bodyanalysis” machines, available for thoseusing the couple’s program, “tells us thenumber of calories you need on a dailybasis to maintain what you have. Also, ittells us the amount of protein you needon a daily basis … and what you need todo to lose weight.”

Along with his products, Garrett touts“one healthy regular meal per day” As forminimum calories per day as a generalrule, Garrett recommends a woman notgo below 1,000 calories a day and a mannot below 1,200.

In terms of protein intake, Garrettsaid, “A lady, depending on the size,between 75 and 100 grams of protein aday, and a man maybe between 100 and150 depending on the person. And ourmachine tells you that.”

Dustin Verba, a personal trainer atAnytime Fitness in Farragut, also looks toidentify imbalances.

“A lot of people have poor posture” and“shoulder injuries and knee injuries.Those are typically caused by imbalances,meaning you have areas that are weak orneglected and it makes you more prone toinjury,” Verba said.

A safe weight-loss goal for someone

needing to lose 10 pounds is “realisticallyabout a pound a week. … Sometimes peo-ple can lose more.” Verba said.

However, “If you had a hundred poundsto lose and let’s say you’re eating ham-burgers and pizza and donuts on a dailybasis, if I give you some simple adjust-ments to follow and you actually stick tothem, you’re probably going to lose sevento eight pounds” in the first week, Verbasaid. “… Partly fat, partly water.”

In the first couple of weeks he recom-mends that you typically cut outprocessed foods, carbs and sugars.

Verba also recommends his clientswork out “three or preferably four times aweek, 30 to 45 minutes” each visit. Tohave a shorter workout with maximumcalorie-burning effect, “We raise theintensity … we do everything back-to-back with very little rest. … A creative,full body workout. … We want to shootfor an elevated heart rate the whole timewe’re in here.”

On a treadmill, for example, “If you cancarry on a conversation the intensity isn’tquite high enough,” Verba added.

CrossFit of Farragut, which caters toeveryday people in addition to profession-al athletes, also advocates “changing upyour fitness routine every single day” tolose weight with a variety of cardio andstrength training, Chrissy Glarrow, man-ager, said. “Every single day is going to bedifferent. We program four to six weeksout.”

With group workouts included andoffering advice with members’ nutritionjournals, “We try to keep everyoneaccountable,” Glarrow added.

For those 50 pounds or more over-weight, Glarrow said they would gothrough a less intense version of pull-ups,for example, yet do pull-ups so “the bodyis learning to do that cardiovascular exer-cise.”

Such untrained persons with muchweight to lose often “go all out” and getfrustrated because they don’t know “howto scale” their workout, Glarrow added.

Nutrition-wise, Glarrow recommends“whole foods, as unprocessed as we can.… Lots of vegetables, fruits, really goodquality meats and nuts and seeds. … Wetry to stay away from all that extra sugar

BalanceFrom page 4C

See BALANCE on Page 6C

Alan Sloan

Anytime Fitness personal trainers Dustin Verba, left, and Michael Wood look oversome weight-loss literature.

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and dairy.”

Johnny Long is owner/operator ofJohnny Long’s Training Academy inHardin Valley.

“You always try to cut back on the sug-ars and incorporate more fiber into yourdiet. … With those two things alone youshould see some pretty good weight losswhen you start working out and addingthat cardio to your system,” Long said.

While fruits with abundant fiber suchas apples, bananas and oranges “aregreat,” Long added, “vegetables with thefiber, that’s better than some of the fruitsbecause you’re trying to cut back onsugar intake.” Stay away from all whitefoods, the white rice, the breads, pota-toes.

To lose weight in a long-lasting fash-ion, “We don’t believe in a diet, we believein changing the way you eat,” Long said.

When people go without eating break-fast attempting to lose weight, Long saidthis wrong move tells the body it needs tokeep recently consumed calories “stored”versus allowing it be burned up.

“Nutrition and rest are 80-plus percentof your body’s ability to lose weight andget in shape,” Long added.

He advocates “taking a day off one daya week … Go have some pizza … Overall,one day out of seven for this routine “isnot going to tip the scale, not going tomake you gain weight,” Long said.

Russell Scales, a certified fitness train-er and nutrition counselor with WorkoutAnytime in Farragut, said, “exercise his-tory, health history, any mobility issues,injuries” also factor into a workout plan.

If in generally good health beyondbeing overweight, Scales recommendsworking out “three days a week for anhour.”

Nutrition-wise, Scales stressed “wholegrains and complex carbohydrates. That’sfor everybody, I don’t care who you are.”

“Another key in your nutrition is fre-quency of meals,” adding many peoplegain weight because they’re eating “twobig nasty meals a day” and not severalsmaller meals. “Because they’re eatingonly twice a day, their metabolism is

incredibly slow … they store it all andthey’re gaining weight. … Eating twice aday is terrible, even if you’re eating goodstuff.”

Younger men generally will receiveheavier weight during resistance train-ing. “If you’re older I’m going to lightenthat and give you higher repetitions. Thereason for that is at an older age yourbones are less dense. Your joints aregoing to be a little more sensitive to thatweight. Same thing for a female … gener-ally speaking.”

“My goal is not to help you lose weightand be done,” Scales added. “If you don’tcreate a life change that’s going to helpyou keep that weight off, then I’ve failed,no matter if I’ve helped you lose theweight, because you’ll just gain it rightback.

Andrew Henderson, owner of FitnessTogether Farragut Studio, NorthshoreStudio and Hardin Valley Studio, advisedto “strength train at least two days aweek. Start easy, but continue to chal-lenge yourself by gradually increasingresistance. The last few repetitionsshould be tough.

“… Get you heart rate up to at least 65percent of your maximum for at least 30minutes a day, at least five days a week,”he added. “I recommend doing moderatecardio right after a strength workout, anddoing more demanding interval trainingon the days in between your strengthwork.”

To correct “a poorly balanced body”that’s “out of alignment,” which mightlead to injury and slow your weight lossprogram,” Henderson said it’s vital tostrengthen “the deep muscles of theabdominals, hips, and lower and midback first.”

Nutrition-wise, “Eat often. Make sureevery meal has a balance of complex car-bohydrates, healthy fats, and lean pro-tein,” Henderson said. “Protein at dinneris easy, but many of our clients strugglewith including protein and healthy fats inbreakfast snacks. Greek yogurt withberries, raw almonds, natural peanut but-ter on apples slices and veggies withhummus are all great snacks that won’tspike your blood sugar. And don’t skipbreakfast — ever.”

BalanceFrom page 5C

Alan Sloan

Joe Elmore, owner of Elite Fitness in Farragut, calls up a page featuring scoresof “corrective exercises.”

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Vision can easily be taken for granted,but when a person’s sense of sight is com-promised, the results can present a num-ber of challenges and affect quality of lifein some profound ways.

Millions of people rely on correctivelenses to see clearly. The National EyeInstitute says more than 150 millionAmericans use corrective eyewear, spend-ing more than $15 billion annually on con-tact lenses and glasses.

Those who must rely on glasses and con-tact lenses may wonder if there was some-thing they could have done to protect theirvision. Myths and misconceptions aboutvision have prevailed through generations,but many of these myths are to be takenwith a grain of salt.

Myth: Sitting too close to the televisionwill hurt your eyes.

Fact: Being too close to the screen willnot harm your vision. In fact, it could be acoping mechanism for nearsightednessand a symptom of existing vision prob-lems. If you find yourself sitting close tothe television, speak with an eye doctor.

Myth: Reading in dim light will beharmful to your vision.

Fact: Good lighting can prevent eyefatigue and headaches. However, workingin dim light will not harm your eyes.

Myth: Eating carrots improves yourvision.

Fact: A healthy diet helps the bodymaintain its eyes. But eating an abun-dance of carrots will not give your eyes

superpowers. Vitamin A deficiency maylead to poor vision, but eating a lot of thevitamin by way of carrots will not enhanceyour vision.

Myth: Using corrective lenses will makeyour eyes dependent on them.

Fact: Eyesight naturally deteriorates aswe age. Corrective lenses do not changethe physiology of the eye; they just make iteasier to see. Similarly, not wearing glass-es if you need them will not make visiondeteriorate faster.

Myth: Wearing someone else’s glasseswill hurt your eyes.

Fact: Wearing someone else’s glassesforces your eyes to work harder, which cancause fatigue or headache. But once theglasses are taken off, your eyes will auto-matically readjust, leaving no permanentdamage.

Myth: Crossing your eyes will makethem get stuck like that.

Fact: Telling a joke and crossing youreyes for a few laughs will not result inthem getting stuck. They will return totheir normal place after you tell your lat-est knee-slapper.

Myth: Foods and medicines will notaffect vision.

Fact: Using artificial sweeteners canmake your eyes more sensitive to light.Also, certain medicines, like antibiotics,high blood pressure drugs, contraceptives,and diabetic medications, can make theeyes more sensitive to light.

Myth: All eye professionals are medical

doctors.Fact: Only an ophthalmologist is an

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Fitness Togetherhalfpg

will follow suit,” she said.Likewise, area resident Terri

Davis said she tries to eat salads. During a shopping tripFriday, Jan. 16, she picked upvegetables.

“Our emphasis is on veggiesthese days,” Davis said.

To help Farragut area familieseat healthier and decrease thosehealth challenges, KCHD nutri-tionist Jennifer Waller recom-mended people balance theircalories.

Waller suggested using aresource, such as www.choose-myplate.gov/, or talking to one’sphysician to find out how manycalories one should eat each dayto meet his or her goals.

She also recommended enjoy-ing one’s food but eating less.

“Eating too fast or when yourattention is elsewhere [likewhen you’re watching television]may lead to eating too manycalories,” Waller said. “Pay att-ention to hunger and fullness

before, during and after meals.”She also recommended avoid-

ing large portions.“Use a smaller plate, bowl and

glass,” she said. “When eatingout, choose a smaller size option,share a dish or take home part ofyour meal.”

Eating more fruits, vegetables,whole grains and fat-free dairy products is another recommendation.

While shopping, Ingles dieti-tian Leah McGrath recommend-ed avoiding the usual myths or“sound bites” such as shoppingthe perimeter for healthy food.

”There are many healthyoptions throughout the superma-rket,” McGrath said. Consumerscan find consumers can findcanned fruits, vegetables andbeans, bags of beans, wholegrain or whole wheat pasta,brown rice, frozen fruits, vegeta-bles and nuts in the middle ofthe store, she added.

McGrath said another myth isfresh vegetables are healthierthan frozen or canned.

“Canned and frozen vegeta-

bles are picked at the peak ofripeness, before they are frozenor canned, so sometimes thatgives them more nutrients thanfresh that have to be pickedearly before being transported,”she said.

Waller advised people shouldswitch to fat-free or low-fat milk,which has the same amount ofcalcium and other essentialnutrients as whole milk butfewer calories and less saturatedfat.

She also recommended mak-ing half your grains whole grainsby substituting a whole-grainproduct for a refined product,such as eating whole-wheatbread instead of white bread orbrown rice instead of white rice.

She said people should cutback on foods high in solid fats,added sugars and salt; comparesodium in food by using theNutrition Facts label and drinkwater instead of sugary drinks.

McGrath said eating healthydoes not have to be expensive.

“Studies done by the USDAand other groups have found

FoodFrom page 1C

Photo submitted

Fruits as part of one’s diet is one recommendation to maintaina healthy lifestyle for all ages.

that if you buy food and cook itat home it is possible to have

healthy and economical meals,”she said.

Photos by Tammy Cheek

Above left: Terri Davis of Lenoir City said the emphasis in herhome is veggies. She stops at the salad bar in a Farragut storefor her purchases. Above right: Jolene Dial of Farragut said she is trying to helpherself and her family get healthier with more vegetables.

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Illnesses seem to peak during the win-ter months. A tapped-out immune systemas well as dry, cold air may encourage thespread of common viruses and bacterialinfections more easily. As a result, it’simportant that men, women and childrentake every step possible to ward off sick-ness when the temperatures drop. Dietarychanges can make a world of difference,and more and more people are includingthese proven superfoods in their winterdiets.

• Avocado:Avocado has high levels of essential

fatty acids and vitamin B6, which isimportant in the biosynthesis of impor-tant neurotransmitters. Foods high in Bvitamins may be able to counteract someof the symptoms of winter-related depres-sion.

• Pomegranate: This quirky fruit has vitamins C and K,

folate and potassium and is a good sourceof fiber. Pomegranate has anti-inflamma-tory properties, which can help in reduc-ing joint pain and preventing strokes.Pomegranate may also help the body fightviruses.

• Cinnamon: Cinnamon has high levels of antioxi-

dants, and some studies point to cinna-mon as a natural antibacterial agent.Cinnamon also can help regulate blood-glucose levels, which is beneficial forthose with diabetes.

• Prunes: Now widely referred to as “dried

plums,” prunes are an important source ofboron, which could prevent osteoporosis.High in antioxidants, prunes help thebody fight a variety of illnesses.

• Cabbage: Cabbage may be a key element in the

fight against cancer. Cabbage has phyto-chemicals that can protect the bodyagainst cancer-causing free radicals. It’salso a good source of dietary fiber, whichcan stimulate a sluggish digestive system.

• Butternut squash: This food is packed with carotenoids,

which are stellar antioxidants. Thestarches in this squash also have beenfound to have anti-inflammatory proper-ties.

• Chestnuts: Chestnuts are worthy of inclusion in

anyone’s diet. Unlike many nuts, chest-nuts are relatively low in fat but have highlevels of protein. They’re also packed withvitamin C and B vitamins.

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Cholesteroland its relation to

heart diseaseHigh cholesterol levels have long been

directly linked to heart disease. But asmore research into cholesterol and itsrelation to heart disease is conducted,some doctors are shifting their views onthe relationship between the two.

Statistics from the American HeartAssociation indicate that 75 millionAmericans currently suffer from heartdisease. And even though one-quarter ofthe population takes cholesterol-lower-ing medication and have reduced the fatcontent of their diets, the AHA estimatesthat more Americans will die of heart dis-ease than ever before.

More revelations are coming to theforefront regarding cholesterol and heartdisease. New research has shown thatstatin drugs are ineffective at reducingmortality rates in most populations.Furthermore, according to theFramingham Heart Study, which is thelongest-running and most comprehensivestudy on heart disease to date, it wasdemonstrated that cholesterol intake inthe diet had no correlation with heartdisease. The study found that men andwomen with above average cholesterollevels had nearly identical rates of heartdisease compared to those with belowaverage cholesterol rates.

Another potential eye opener is that, inaddition to cholesterol not affectingheart disease risk, eating high-choles-terol foods does not elevate blood-choles-terol levels as doctors once thought.Ancel Keys, who is considered the“father” of the theory that cholesterolcontributes to heart disease, now saysthat there’s no connection between cho-lesterol in food and cholesterol in theblood.

If not cholesterol levels and the foodsone eats, what, then is responsible for

heart disease? Many medical profession-als and researchers now believe the pri-mary causes of heart disease are inflam-mation and oxidative stress.

According to Dr. Dwight Lundell, aheart surgeon and author of the book,“The Great Cholesterol Lie,” foods likerefined sugars and vegetable oils used topreserve processed foods may lead to theinflammation that ultimately causesheart disease. Inflammation is the body’simmune response to a foreign invader.Foods high in sugar and saturated fat canexacerbate inflammation. Bacteria andother unwanted substances in the bodyalso contribute to inflammation.

To combat inflammation, people canadopt a healthy eating style. Fatty fish,whole grains, leafy greens, fiber, and nutscan help reduce inflammation.

Exercise also can reduce inflammation.Research from Mark Hamer, PhD, an epi-demiologist at University College London,found that, regardless of BMI or weight,study participants who completed 2.5hours of moderate exercise each week —about 20 minutes a day — lowered theirmarkers of inflammation by at least 12percent.

When a person exercises, muscle tissuereleases a protein molecule calledcytokine, which likely prompts an inflam-mation drop. Just about any type of work-out that raises heart rate is effective inhelping with inflammation.

The public may have been misinformedabout just how vital it is to reduce choles-terol levels. Contrary to popular belief,high cholesterol may not have the sameconnection to heart disease as doctorsonce thought. In fact, inflammation maybe the bigger component in heart diseaserisk.

P rofile: Sleep Medicine Center at Children's Hospital

Children can suffer from various sleepdisorders that may include sleep apnea,insomnia, narcolepsy or other conditions.East Tennessee Children's Hospital openedits Sleep Medicine Center 12 years ago tosolve these sleep problems and is exclusivelythe only accredited pediatric sleep center inthe region.

“A child’s behavior is affected by theirsleep and we know that up to 25 percent ofthe children have a sleep problem at some

time in their life" said Dr. Ehab Mansoor,Medical Director of Sleep Medicine.” It isn’tnormal for your child to be sleepy during theday. If this happens, we need to do some-thing about it.” He also explained that if achild is hyperactive, inattentive or hasADHD and sleep problems the conditionscan be related.

For more information about Children'sSleep Medicine Center, please visitwww.etch.com/sleep or call 865-541- 8478.

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Stop coldsbefore they start

The stuffy nose, aches and pains thatoften accompany the common cold canleave sufferers feeling miserable for aweek or more. Cold season seems to kickinto high gear when the temperaturesdrop, but this can be the year you don’tcome down with a case of the sniffles. Thefollowing cold prevention tips canincrease your chances of making it tospring without losing any days or sleep tothe common cold.

• Keep kids clean. School-aged kidstend to carry home lots of germs, so whenkids get home after a long day at school,make sure they wash their hands thor-oughly and change into fresh outfits. Suchprecautionary measures can keep coldsand other illnesses from running rampantthrough your house.

• Go outdoors and get some fresh air.It’s a myth that cold air will bring on acold. In reality, being outside instead ofcongregating indoors with other sick peo-ple may decrease your risk of getting acold. Don’t be afraid to go outside whenthe temperatures drop for fear of gettingsick. Fresh air and exercise can be goodfor you.

• Drink plenty of fluids. Keeping yourbody hydrated will help flush toxins out ofyour body, strengthening your immune sys-tem and making it more capable of fend-ing off colds.

• Keep your distance. Did you know thecold virus can be shot up to three feetaway when someone sneezes? The virustravels on the small droplets of saliva andmucus that get propelled from the noseand mouth of a sick individual. If you knowsomeone is sick, stay as far away as possi-ble and wash your hands frequently, pay-ing special attention to your fingertips.

• Wipe down surfaces. The cold viruscan live on surfaces for up to 24 hours.That means a sick person can easily trans-fer a virus by touching a computer key-board or remote control he or she shares

with others. Use disinfecting wipes orwarm, soapy water to clean off doorknobs,telephones, light switches, cabinet han-dles, and anything that is frequentlytouched around a home or business.

• Let it out gently. Blowing your noseforcefully or pinching your nose to holdback sneezes can irritate nasal passage-ways and make them more vulnerable toinfection.

• Avoid touching your eyes, nose andmouth. If you are well, keep your handsaway from your mouth, nose and eyes.Viruses are especially good at entering thebody through the mucus membranes locat-ed in these areas of the body. A combina-tion of frequent handwashing and avoid-ing touching your face can keep colds atbay.

• Maintain your exercise routine.Regular exercise can boost the body’simmune system and help it to fend off for-eign invaders, including the cold virus. Arecent study found that taking vitamin Cin addition to daily exercise can reduceyour risk of cold and cut the duration ofthe cold should you get one. Before takingany supplements, speak with your doctorto make sure they won’t interact negative-ly with other medications.

• Recognize that antibiotics are not theanswer. Antibiotics are only effective attreating bacterial infections, not viruses,which means they are ineffective at fight-ing the cold virus.

• If you do get sick, play it smart. Shouldyou succumb to a cold in spite of your bestefforts, steer clear of others so you are notspreading the virus. Rest and fuel yourbody with healthy foods and beverages.There’s no need to visit a doctor for a coldunless you have a fever after several daysof being sick. Colds normally last betweenseven and 10 days. If your symptoms donot improve or if they seem to be worsen-ing, visit your doctor.

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Nutrition is important for people of allages, but it's especially important for menand women over the age of 50, who candramatically improve their quality of lifeby eating a well-balanced diet filled withvitamins and nutrients. Though that mayseem like common sense, research hasshown that men and women in this agegroup, who are often referred to as "BabyBoomers," are not necessarily as healthyas they may seem.

While the baby boomer generation,which is generally regarded as those peo-ple born between 1946 and 1964, boastslonger life expectancies than any genera-tion that came before them, some of thatcan likely be chalked up to advancementsin medical care, including a boomingpharmaceutical industry that seeminglyhas an antidote to every ailment. But a2013 study from researchers at the WestVirginia University School of Medicinefound that baby boomers are less healthythan the generation that immediately pre-ceded them, tending to be more likely tohave higher levels of hypertension, dia-betes and high cholesterol. While thatnews might be sobering, it's never too latefor men and women over 50 to start eatinghealthier diets, which can reduce theirrisk of a wide range of ailments, includingheart disease, stroke and osteoporosis.

The following are a few ways men andwomen over 50 can alter their diets sotheir bodies are getting what they need tolive long and healthy lives well into theirgolden years. As is always the case, menand women should discuss any potentialchanges to their diets with their physi-cians to ensure the changes will be botheffective and healthy.

• Balance your diet. Kids hear of thebenefits of a balanced diet seeminglyfrom the moment they enter a classroomfor the first time, but many adults fail toheed that basic advice as they get furtherand further away from kindergarten.When changing your diet, be sure toinclude plenty of protein and carbohy-drates. Protein maintains and rebuildsmuscles, which is especially important foraging men and women who might findthemselves unable to keep up with the

physical demands of everyday life as wellas they used to. Including ample low-fatprotein, which can be found in fish, eggsand low-fat dairy among other foods, willaid in muscle recovery, benefitting agingathletes as well as those men and womenover 50 who recently started exercising asa means to regaining their physical fit-ness. A diet lacking in sufficient proteincan contribute to muscle deterioration,arthritis and even organ failure, so it'simportant for men and women to priori-tize including protein in their diets.

Carbohydrates are also an importantpart of a balanced diet, as they are a greatsource of energy that can help men andwomen stay active well past the age of 50.Carbohydrates found in fruits, grains andvegetables are the most beneficial, asthese contain valuable vitamins, mineralsand nutrients.

• Don't denounce dairy.Dairy is a great source of calcium,

which promotes strong bones and teeth.Men and women over the age of 50 wanttheir bones to be as strong as possiblebecause aging is one of the strongest riskfactors for osteoporosis, a potentiallydebilitating medical condition in whichloss of tissue causes bones to become brit-tle and fragile. Vitamin D is necessary toeffectively absorb calcium, and vitamin Dcan be found in certain dairy products,including pasture-raised eggs and grass-fed cow's milk, and can be generatedwhen men and women get enough sun-light. Other healthy sources of vitamin Dinclude salmon, light tuna packed in oil,sardines, and sun-grown mushrooms.

• Cut back on sodium intake.Cutting back on sodium intake can be

very beneficial, especially for men andwomen over the age of 50, who are atgreater risk of diabetes, hypertension andchronic kidney disease. But cutting backon sodium intake takes more than justthrowing the salt shaker away. Processedfoods, soups, canned goods, salad dress-ings, condiments such as mustard andketchup, and breakfast cereals are just afew of the many products that may con-tain alarming amounts of sodium. That'simportant to note, as excess sodium

increases blood pressure by holdingexcess fluid in the body. That excess fluidputs an added burden on the heart,potentially increasing a person's risk ofstroke, heart failure, osteoporosis, can-cer, and kidney disease. The problemwith cutting back on sodium is that salt isso often relied on to make foods taste bet-ter, and many people find salt-free foodsbland. But the rewards of reducing sodi-

um intake are so significant that it'sworth making the adjustment, especiallyfor men and women over the age of 50.

No one is too old or too young toembrace a nutritious diet. But men andwomen over the age of 50 are in a uniqueposition to vastly improve their quality oflife by adopting a low-sodium diet that isrich in vitamins and minerals.

Nutrition and aging go hand-in-hand

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Stay fit when temperatures dropStay fit when temperatures dropMany animals hibernate throughout the

winter. Humans are afforded no such luxu-ry. In fact, living a sedentary lifestyle dur-ing the colder months of the year can actu-ally prove detrimental to human health.

Exercise is beneficial any time of theyear, but it can be especially so during thewinter months when colder temperaturesforce many people inside, where they livemore sedentary lifestyles than they do dur-ing the rest of the year. Adapting yourexercise habits in the winter can help youmake it through the colder months ingreat shape.

There is no reason to stop exercisingwhen the temperature drops. TheAmerican Heart Association says workingout in the cold weather has distinct advan-tages over working out in hot and humidconditions. When the weather is cold, youmay be able to work out longer and harderbecause the heat won’t zap your energylevels, and exercising outdoors in the win-ter is a great way to get small doses of sun-light that can improve mood and help yourbody produce more vitamin D.

The Centers for Disease Control andPrevention says exercise can help boost

your immune system, which can help youfight colds and flu symptoms. Just a fewminutes of exercise each day can help pre-vent simple viral and bacterial infectionsas well.

Working out in the winter may help youburn more calories than in warmer sea-sons. Research published in Medicine &Science in Sports & Exercise found thatrace times are faster in cold weather thanin warmer temperatures. Quicker runs orwalks can burn more calories.

If exercising outdoors is too uncomfort-able, break up your routine into smaller,more manageable sessions. Aim for 10minute sessions several times per day.This quickly can add up to the 30 minutesof daily recommended exercise. Dress inlayers so you can feel comfortable, adjust-ing your clothing as necessary. You don’twant to be freezing, but you don’t want towear so many clothes that you start sweat-ing and risk hypothermia.

Consider less traditional exerciseswhen winter sets in. These include shovel-ing snow, sledding, skating, skiing, andsnowshoeing.


P rofile: Farragut ENT & Allergy

Farragut Hearing Aids & Audiology is afull service hearing practice based inFarragut, TN with office locations in DowellSprings, Newport, Sevierville, andSweetwater. Farragut Hearing Aids &Audiology is Knoxville’s only medical facilityproviding Lyric, the world’s first and onlyextended wear hearing aid, which can beworn 24 hours a day for months at a time. Inpartnership with Farragut ENT & Allergy, itis the only physician-directed hearing centerlocated in Farragut. With access to all majorhearing aid manufacturers through the EliteHearing Network, Farragut Hearing Aids &Audiology can find the solution that is right

for each individual. The staff at FarragutHearing Aids & Audiology consist of bothAudiologists and Medical Doctors to definethe appropriate care plan just for you.

Hearing loss is among the most commonhealth problems in America today, particu-larly among seniors. With proper hearinghealthcare, hearing loss does not have toaffect your quality of life. Hearing technologyhas advanced by leaps and bounds in recent years, and some of the benefits ofhearing healthcare can include: better hearing, lower stress, improved product-ivity and enhanced communication and relationships.

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Make morning workouts work for youMany men and women struggle to find time to

exercise. If hectic schedules dominated by profes-sional and personal commitments have made it diffi-cult to make exercise part of your daily routine, youmight want to consider skipping the snooze buttonso you can work out in the early morning hours.

Early morning workouts have their ups and downs.Glucose levels in the body tend to be low in themorning, when many people wake up with a relative-ly empty stomach. Low blood glucose levels cancause feelings of nausea and weakness and possiblymake you feel faint. In addition, since you likelyaren’t moving much while you’re asleep, your jointsand muscles are likely less mobile early in the morn-ing than they are in the evening, which can makemorning workouts difficult and, if you don’t allowyourself more time to warm up, put your body atgreater risk of injury. But morning workouts also canenergize you throughout the day, and many peoplefind it easier to consistently exercise in the earlymornings than at night, when distractions or longdays at the office can affect your motivation to work-out.

Early morning exercise routines can be difficult toadjust to, but there are some ways to make theadjustment to such regimens go more smoothly.

• Make sleep a priority.Prioritizing sleep makes it easier to get out of bed

in the morning, when you will face the daily tempta-tion to hit the snooze button and roll over. But if youaren’t sleep deprived, you will find it easier to skipthe snooze phase of your morning routine and getright out of bed. Skip the late night talk shows andcall it a night earlier, making sure you get betweenseven and eight hours of sleep each night. Once youestablish a new sleep schedule, you will find it easi-er and easier to get up and hit the gym in the morn-ing.

• Designate more time to warm up.Early morning workout routines require athletes

to warm up more than they would when exercising atother times of the day. As previously noted, yourbody is perhaps at its least mobile right when you getout of bed, so set aside more time to warm up whenyou workout in the mornings. Five to 10 minutes oflight cardiovascular exercise before you begin yourworkout can be enough to increase your body tem-perature and loosen your body up so it’s ready forexercise.

• Don’t go it alone. The buddy system is effective for many people

regardless of when they exercise, but it can be espe-cially beneficial for men and women who want tostart working out in the morning. If someone is wait-ing for you at the gym or if your significant other isup and ready to go, you’re far less likely to skip amorning workout than you would be if you are goingit alone.

• Eat at your own discretion. Some people simply cannot eat before a workout,

while others find working out on an empty stomachmakes them faint and weak. The problem many peo-ple who work out in the early morning encounterwith regard to eating before their workouts is theysimply don’t have the time to eat and afford theirbody enough time to turn that meal or snack intofuel that will benefit their workout. A study pub-lished in the Journal of Applied Physiology foundthat eating a meal 45 minutes before a moderate-intensity workout enhances exercise capability. Butmorning exercise enthusiasts typically find they donot have that spare 45 minutes to wait around whiletheir bodies absorb a meal. Eating healthy beforeexercise, and giving your body adequate time toabsorb that meal, can definitely fuel your workout.But if that 45 minutes ultimately compromises yourability to workout, you may want to have a glass oforange juice or a drink that contains carbohydratesso your body has some fuel as you exercise.

Many adults find that mornings are the only timesthey can consistently exercise. Adjusting to such aroutine can be difficult, but there are some ways tomake that adjustment easier.

Find time to exercise by skipping the snooze button

Southeastern Retina Associates

Tod A. McMillan, MD

One way diabetes can cause visionloss is through fluid buildup in the reti-na. The retina helps transform lightentering the eye into a clear pictureseen in the brain. Fluid buildup in theretina causes gradual and painlessvision loss. At least 30% of patientswith diabetes for more than 20 yearshave some fluid buildup in the retina.Good blood sugar control can helpdelay the onset of fluid buildup in theretina. When this fluid buildup devel-ops, treatment can halt the progres-sion of the disease in most patients anddramatically improve vision in around40% of patients. The Diabetic Retin-opathy Clinical Research Network(DRCR) is the nation’s leading diabet-ic research program and coordinatesthe efforts of over 110 diabetic retinaldisease centers in the U.S. Southeas-tern Retina Associates is East Tenn-essee's only DRCR center and has beennationally recognized by the DRCR forexcellence in their diabetic retinopa-thy research efforts.

Can Diabetes AffectMy Eyesight?

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