March 13, 20132 Health and Fitness 2013

Embracing an activelifestyle that leavesbehind the comforts ofthe couch can be a diffi-cult adjustment. But thepayoffs of adopting amore active lifestyle arenumerous. In additionto feeling better physi-cally, men and womenwho embrace morephysical activity typical-ly notice improvementsin their mood as well.

The positive mentaleffects related to physi-cal activity are no acci-dent, as numerous stud-ies have shown exercisecan stimulate chemicalsin your brain thatimprove your moodwhile also loweringstress and helping yourelax. According to theCenters for DiseaseControl and Prevention,aerobic exercise or a mixof aerobic exercise andstrength-training activi-ties three to five times aweek for 30 to 60 min-utes has been shown toimprove cognitive abili-ty and judgement,reduce a person's risk ofdeveloping depressionand improve sleep.

The numerous posi-tive effects of physicalactivity illustrate justhow beneficial such alifestyle can be. Evenbetter, embracing anactive lifestyle does notmean you have to startplanning that expedi-tion to climb MountEverest or start trainingfor the triathlon. In fact,a few minor adjust-ments to your currentroutine might be all ittakes to reap therewards of living a moreactive lifestyle.Walk This Way

Walking more can

help many peoplequickly and easilyimprove their physicaland mental condition.Instead of retiring to thecouch after dinner, takea walk around theneighborhood withyour family or signifi-cant other. Or go it aloneand use your nightlywalk as a peacefulopportunity to collectyour thoughts. Walkingafter dinner is a greatway to get in some dailycardiovascular exercise,and a post-dinner walkmight encourage you toeat less.

Walking can be incor-porated into your dailyroutine in other ways aswell. On shopping trips,park further away fromthe store so you canwalk more. And walkkids to school or the busstop instead of droppingthem off in your car.Do Your Own Chores

It might be easier tocut your landscaper acheck and let him lookafter your property, butthat big green yard out-side your front doorpresents a great oppor-tunity for you to bemore physically active.Mow your own lawn,choosing a push mowerinstead of a ride-onmower, and tend toyour trees, shrubs andflowers yourself. This isa great way to be morephysically active, andthe physical and mentalrewards might just beoutdone by the prideyou feel when seeing abeautiful landscape youtended to yourself.Embrace a Cause

If the known physicaland mental benefits ofan active lifestyle are

not proving to be amplemotivation in yourquest to be more physi-cally active, then per-haps the opportunity tohelp others might do thetrick. Numerous chari-ties sponsor charitywalks or runs that pro-vide participants withan opportunity to raisemoney for a good cause.Even better, such eventstend to take all comers,so you might be able toenlist your friends, fam-ily members or cowork-ers to join you. Signingup for a 10K might bejust the motivation youneed to get out and starttraining. And once thetraining begins, chancesare you won't want tostop even after the char-ity event has come andgone.Join a Sports League

Many men andwomen played in recre-ational sports leagues asa youth or young adult.Unfortunately, it's easyto abandon those recre-ational activities whenthe responsibilities ofwork and family takeover. But joining asports league is a greatway to reach your week-ly exercise goals, meetnew friends and recon-nect with a game youmight have loved as achild. Many people findit's easier to embrace amore active lifestylewhen they enjoy theirphysical activities, sofind a sport you enjoyplaying and then startplaying it more.

Getting off the couchand embracing an activelifestyle has both physi-cal and mental benefitsthat can improve allaspects of daily life.

Easy ways tobe more active Losing some weight is a goal for

many people regardless of age.While youngsters and young adultsmight be able to get away with a fewextra pounds without suffering anysignificant consequences, olderadults carrying some extra weightmight be putting their overall healthat considerable risk.

Shedding weight after the age of50 is not always easy. As a personages, muscle mass tends to dwindlewhile body fat has a tendency toincrease. Since fat burns fewer calo-ries than muscle, weight gain as aperson ages is bound to happen. Butthat doesn't mean such weight gainis inevitable. In fact, men andwomen willing to make certainchanges with regard to diet andexercise can shed pounds after 50while preventing future weightgain.Diet

Men and women need fewer calo-ries as they age. For example, menand women in their 40s may need asmany as 200 calories more per daythan they will when they reach their50s. Counting calories might seemdifficult, so men and women in their50s and older who don't think theycan count calories can try to eatmore low-calorie foods like fruits,vegetables and whole grains.

Consuming fewer calories oftenrequires changing dietary habits, notonly with regard to what you're eat-ing but also how you're eating andeven how you shop for food. Menand women used to dining out forlunch every day can start bringingtheir own lunches so they can gaingreater control of their daily caloricintake. For those who find they'refrequently too exhausted to cookeach night, they can prepare mealsin advance to have healthy, home-made meals waiting instead ofalways ordering takeout or delivery.When shopping for food, peopleshould avoid doing so on an emptystomach so they're less inclined tobuy unhealthy snacks.Exercise

Exercise is another essential com-ponent to shedding pounds after 50,though men and women over 50should always consult a physicianbefore they begin a new exercise reg-imen. The Centers for DiseaseControl and Prevention points outthat regular exercise can help oldermen and women prevent the onsetof a host of ailments, including heartdisease and diabetes. In addition,

the CDC notes that regular physicalactivity as one ages helps musclesgrow stronger, which increases thechances that an individual will beable to perform necessary dailyactivities without the assistance ofothers. Maintaining that independ-ence into older adulthood is a goalfor many men and women, and it's agoal that's far more realistic for menand women who exercise than it isfor those who don't.

When coupled with a healthy,low-calorie diet, routine exercise canhelp men and women over 50 shedextra weight and keep the weight offonce it's gone. According to theCDC, older adults need at least 2hours and 30 minutes of moderate-intensity aerobic activity, such asbrisk walking, every week and mus-cle-strengthening activities on 2more days a week. These muscle-strengthening activities should workall the major muscle groups, includ-ing the legs, hips, back, abdomen,chest, shoulders, and arms. Muscle-strengthening activities include lift-ing weights, working out withresistance bands, exercise such aspush-ups and sit-ups that use bodyweight for resistance, and yoga.Even gardening that involves dig-ging and shoveling can be consid-ered a muscle-strengthening activi-ty.

Weight gain is often an expectedside effect of aging. But men andwomen don't have to gain weight asthey get older. Some simple dietarychanges and a commitment to rou-tine exercise is all it takes to shedweight after 50 and keep that weightoff once it's gone.

Muscle-strengthening activities canhelp men and women over 50 loseweight and keep the weight off.

Shedding pounds after 50

Men and womenwith an eye on sheddinga few extra poundsmight feel as thoughdining out is a luxurytheir waistlines simplycannot afford. But manyrestaurants recognizetheir customers' grow-ing desire for healthierfare. People can expectto find a host of nutri-tional items on themenu at their favoritelocal restaurant, makingdining out both a viableand healthy option forthose who want to putmoney back into theircommunity while enjoy-ing a night out on thetown.

Of course, dinerswho want to ensuretheir next night out ishealthy can take a num-ber of steps before hit-ting the town withfriends, family or thatspecial someone.

* Peruse the menuahead of time. Manyrestaurants now posttheir menus to theirWeb sites, whereprospective diners canget a feel for the restau-rant while examiningthe menu for foods theycan feel good about eat-ing. Look for low-calo-rie meals and choose afew candidates that youmight want to eat whenyou arrive at the restau-rant. Some restaurantsmay count the caloriesfor you on the menu orexplain where and whythey buy their ingredi-ents in an attempt toensure their customers'meals will be both deli-cious and healthy.

* Consider orderingoff the menu. Orderingoff the menu was a prac-tice once reserved forbigwigs or restaurantregulars. But nowadaysmany restaurants recog-nize that some cus-tomers might be on

restricted diets for med-ical reasons and arewilling to work withtheir customers whostill want to enjoy ameal out without put-ting their health in jeop-ardy. Ordering off themenu does not necessar-ily mean ordering a dishthat isn't on the menu.Ordering off the menucan refer to asking thatingredients like salt notbe used to prepare yourmeal or asking that adish is baked or grilledinstead of fried. Manyrestaurants areamenable to suchrequests, but it's up tothe customer to ask.

* Ask for smaller por-tions. Smaller portionscan help men andwomen maintain ahealthy weight, andsome restaurants evenallow customers to buyhalf-portions for lessmoney. If that option isavailable, take advan-tage of it. If not, skip theappetizer and dessertcourses, and don't beafraid to leave some

food on your plate at theend of the meal. You canalways have your mealwrapped.

* Share your meal.Out on a date with yourspecial someone? Thenorder one entree and letyour server know youplan to share the meal.You might have to pay alittle extra to share themeal, but you won't beeating as much and theadded cost of sharingwill still be less thanpurchasing two entrees.

* Don't forget to eatbefore you dine out. Ifyou miss mealsthroughout the daybefore dining out atnight, you're far morelikely to overindulgeonce you get to therestaurant. Be sure to eata healthy breakfast andlunch and a healthysnack of fruits or vegeta-bles before going out todinner at night. If so,you won't be as hungrywhen you arrive at therestaurant and youwon't overeat to combatthat hunger.

3March 13, 2013 Health and Fitness 2013

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Dining out can still be healthy

Look for low-calorie meals when dining out. Youmay be able to view the calorie contents of yourmeal on the restaurant’s Web site beforehand.

A healthy diet plays asignificant role in a per-son's overall health.Without a healthy diet,men and women aremore susceptible to dis-ease and other poten-tially harmful ailments.

But when many peo-ple think of a healthydiet, a lack of flavor isoften one of the firstthings to come to mind.That's a common mis-conception, as a dietthat's healthy and full ofnutrients can simultane-ously be flavorful. Infact, it's easy to enjoymany of your favoritedishes in a way thatmakes them muchhealthier. Oftentimes, afew minor alterations toa recipe is all it takes toturn the dish from high-risk to healthy.

* Trim the fat. No onewants to eat fat, but fatisn't entirely bad foryou. Fat can help yourbody absorb vitaminsA, D, E and K, andreplacing fat with some-thing like carbohydratesdecreases how muchthese valuable vitaminsare absorbed. In addi-tion, dietary fat releaseschemicals in the brainthat make you feel full,reducing the likelihoodthat you will overeat.

Those are just a fewof the benefits of dietaryfat, which is an essentialelement of a healthydiet. But overconsump-tion of dietary fat can bedangerous, and manypeople simply need totrim some fat from theirdiets. One way to dothat is to reduce howmuch butter, shorteningor oil you use whencooking. For somerecipes, you may be ableto cut suggested por-tions of such ingredi-ents by half withoutreplacing them; howev-er, for others, especiallythose for baked goods,

these items may have tobe replaced. In the caseof the latter, find a sug-gested alternative tohigh-fat items, and onlyuse half of the high-fatitem listed in the origi-nal recipe. Chances areyou won't taste the dif-ference, but your bodywill be better for it.

* Substitute healthierfare. Substituting itemsis another way to turn afavorite dish into ahealthier dish withoutaltering the flavor dra-matically, if at all. Forexample, instead ofcooking with enrichedpasta, purchase whole-wheat or whole-grainpastas, which are higherin fiber and lower incalories. If a recipe callsfor using milk, choosefat-free milk instead ofwhole milk. Doing soreduces your fat intakeby nearly 8 grams percup.

Recipes can even bemade healthier by sim-ply cutting back on themain dish and addingmore vegetables.Instead of using the rec-ommended amount ofmeat or chicken, scaleback and make up for itwith additional vegeta-bles, which reducesyour caloric and fatintake while adding

more vitamins and min-erals to your diet.

* Change your meth-ods. Certain cookingtechniques are healthierthan others. Fryingfoods or cooking withfat, oil or salt is not thehealthiest way to pre-pare a meal. Some ofyour favorite dishesthat call for frying orcooking in oil can bejust as flavorful if youopt for healthier meth-ods like braising, broil-ing, grilling, or steam-ing. When recipes callfor basting foods in oilor drippings, forgothese unhealthy optionsand baste foods in veg-etable juice or fat-freebroth instead.

What you use to cookcan also be healthy orunhealthy. Nonstickcookware won't requireyou to use oil or butterto keep foods fromsticking to the pan. Thisreduces the amount offat and calories you willconsume, and you like-ly won't notice a differ-ence with regards to fla-vor.

Men and womenwho enjoy food andcooking their ownmeals can take severalsteps to make thosemeals healthier withoutsacrificing flavor.

Using nonstick cookware when preparing yourfavorite meals can reduce reliance on oil or butter,cutting fat and calories from your diet.

Make your favorite recipes healthier

• Asparagus is highin glutathione, animportant anticar-cinogen. It also con-tains rutin, whichprotects small bloodvessels from ruptur-ing and may protectagainst radiation.

• Bananas are high insugar, so theyshould not be eatenif you have bloodsugar problems.Don’t eat bananas onan empty stomach;combining them witha bit of protein willhelp to normalize theinsulin responsecaused by the sugar

in the banana.

• Broccoli containstwice the vitamin Cof an orange. It hasalmost as much cal-cium as whole milk--and the calcium isbetter absorbed.

• Onions are anexcellent antioxi-dant, and they con-tain anti-allergy,antiviral and antihis-tamine properties.Sulfur compounds inonions help to detox-ify the body.

• Pumpkin seeds arehigh in zinc, which is

good for the prostateand building theimmune system.They also containfatty acids that killparasites.

• Sweet potatoes arean excellent sourceof carotenoid antiox-idants. They containcalcium, are high invitamins A and Cand contain thi-amine. Sweet pota-toes are also high insugar and thereforeshould be used spar-ingly. Sweet pota-toes are not relatedto the potato nor theyam--they are actual-

ly a member of themorning glory fami-ly.

• Mustard greens arean excellent anti-cancer vegetable.They may also bebeneficial for colds,arthritis or depres-sion.

• Kale eases lungcongestion and isbeneficial to thestomach, liver andimmune system. Itcontains lutein andzeaxanthin, whichprotect the eyes frommacular degenera-tion.

FOOD FACTS

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The Woodbine Twiner

For decades, people have turned todiet soft drinks as a healthier alterna-tive to regular soft drinks. However,consuming diet soda on a regularbasis may have some serious healthramifications, including weight gain.

It may seem counterintuitive tosuggest that diet sodas may be caus-ing people to gain weight, particularlybecause these sodas are commonlyconsumed by people who are trying tolose weight. However, artificial sweet-eners found in some diet sodas mayincrease a person's risk of obesity. It'snot entirely what you are eating thatcan cause weight gain but what thebody thinks it is eating (or drinking)that plays a role.

There are two factors at play withregard to the artificial sweetenerconundrum. First, The University ofTexas Health Science Center in SanAntonio has researched the potentiallink between obesity and artificialsweeteners. Researchers have foundthat something in the chemical struc-ture of these sweeteners alters the waythe brain processes the neurotransmit-ter serotonin. In addition to helpingwith sleep, mood and other functionsin the body, serotonin helps tell thebody when it is full. When naturalfoods and sugars are consumed, sero-tonin signals to the brain to turn offyour body's appetite. However, artifi-cial sweeteners may prolong therelease of serotonin, and your appetiteremains in full force long after itshould have abated.

Another component of artificialsweeteners, particularly aspartame, isthat these chemicals can trick the bodyinto thinking it has, in fact, consumedsugar. That triggers the pancreas toproduce the insulin needed to regulateblood-glucose levels. It also causes thebody to store the glucose as fat. Thiscan lead to low blood sugar, whichmay cause you to eat a sugary treat in

response. Having diet soda or eating asugarless item once in a while won'tcreate any long-term effects. Butrepeatedly relying on artificial sweet-eners could affect appetite and changeblood sugar levels for good.

These aren't the only consequencesto diet soda and other beverages.Drinking diet soda regularly mayaffect cardiovascular health.According to the American HeartAssociation, research presented at theAmerican Stroke Association'sInternational Stroke Conference foundpeople who drink diet soda every dayhave a 61 percent higher risk of vascu-lar events than those who reported nosoda consumption.

Regular soda isn't a better alterna-tive. It can contribute to weight gainand cardiovascular issues as well as anincreased risk for diabetes. A 2011review published in the journalCirculation stated that a positive asso-ciation has been shown betweensugar-sweetened soft drink consump-tion and weight gain in both childrenand adults.

Nutritionists and doctors haveadvised that instead of adding artifi-cial sweeteners to water and other

beverages, flavor themwith lemon or lime juice.Instead of drinking dietsoda, opt for unsweetenedtea or plain water.

Although diet soda mayseem a likely option tohelp curb calories and pre-vent weight gain, suchbeverages may actually behaving an adverse effect ona person's weight.

March 13, 20134 Health and Fitness 2013

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Diet soda may seem a healthieroption than sugary drinks, but it maycause weight gain and contribute toobesity.

Can diet soda cause weight gain? With a new fad diet or diet pill continuously entering society, it often over-

shadows a simple truth that fad diets or diet pills are unable to control or cor-rect: How many calories are the right amount?

“There really is no ‘One Size Fits All’ solution,” Harrison County Home &Public Health Administrator Brent Saron said. “Caloric intake should be cus-tomized to the individual based on a number of factors such as age, height,gender, current weight, how much you exercise and more.”

According to Kathleen Zelman, MPH, RD, LD, there are estimated amountsof calories needed to maintain an energy balance for various gender and agegroups at three different levels of physical activity. Zelman, utilizing theInstitute of Medicine Equation, compiled a chart, estimating caloric intakebased on the three levels of physical activity, gender and age. The numbers arebased on a median height, weight and body mass index (BMI) for the variousage groups.

“The public should be aware of their caloric intake, as well as physical activ-ity level, and strive to stay within the recommended guidelines,” Saron said.“Unfortunately, there is a growing obesity epidemic in the state of Iowa. That’sin both adults and our youth.”

According to the Iowa Department of Public Health, in 2006, 1.4 millionIowans were overweight or obese. The number of Iowa adults who are over-weight or obese, increased 36 percent between 1997 to 2006.

Adding to the alarm of the epidemic is the rate of childhood obesity. Beginning in the fall of 2005, the Iowa Department of Public Health meas-

ured the height and weight of over 4,000 third, fourth and fifth grade studentsin 12 schools across the state. At that time, 19.6 percent of those students wereat risk for being overweight, and 18.1 percent of them were overweight.

“Obesity is costly and can lead to illness,” Saron said. “This is why under-standing and checking with you doctor on how many calories you should beconsuming and how much exercise is safe and healthy for you is important.”

Obesity increases the risk for chronic disease and premature death, whiledriving up medical expenses. The total annual health care costs attributable toadult obesity in Iowa, according to a 2004 report, Obesity Research, were esti-mated at $783 million, and close to one half of those costs were paid byMedicare ($165 million) and Medicaid ($198 million). See CALORIES Page 5

Obesity, Caloric Intake and Public HealthSubmitted by Harrison County Home and Public Health

When hunger pangs arrive and youhead to the kitchen to prepare a meal or asnack, it helps to have healthy foods onhand so that you can fill up without fill-ing out your clothes.

Sugary or fattening foods may bepopular snacks, but consuming toomany of these items can cause healthimplications, including weight gain, thatcould last for years. Although healthexperts tout certain "super foods" that areessential for the body, there are run-of-the-mill foods that are far less glamorousbut pack their own healthy punch andare much more readily available.

When making your next shoppinglist, be sure to add these items.

* Low-fat yogurt: Yogurt can beenjoyed as a snack any time of the day.Rich in calcium and healthy probiotics,yogurt can even replace certain ingredi-ents in recipes, including creams andsour cream. As a dessert, yogurt is a bet-ter option than more fattening puddingsor ice cream. Thicker varieties of yogurtcan help you feel fuller, longer.

* Unsalted nuts: An excellent protein-rich snack, nuts can be the go-to foodwhen you need a nutritional pick-me-up.Although they tend to be high in fat,much of the fat content is unsaturated fatthat is rich in omega acids necessary forcardiovascular and neurological health.Nuts can be sprinkled on salads orserved with cheeses to make meals moresatisfying.

* Canned or dried fruits: Fruits that arepacked in natural fruit juices are just ashealthy as fresh produce. However, theycan be stored for longer periods of timewithout spoiling. Many people do notconsume the recommended servings offruit, and having canned or individuallypackaged fruit cups avail-able makes it easy to includefruit in your diet. Fruits arefull of required vitamins andare a natural fiber source tokeep digestion in check.

Dried fruits can be added to nuts to makea healthy trail mix. Raisins, for example,are a great source of iron, which helps theblood transport oxygen.

* Beans and legumes: These foods arehigh in protein as well as fiber, generallyin a low-calorie package. Beans andlegumes can replace meats as a proteinsource in many meals when the goal is toreduce caloric and fat intake. Beans canbe used to thicken sauces or make foodsmore hearty, helping to stretch them fur-ther.

* Vegetables: Whether fresh or frozen,vegetables are a must-have staple.Vegetables are ripe with vitamins andminerals, and pack a lot of punch withvery low calories and fat. People neednot worry about filling up on vegetables,and they're one of the snacks that can beeaten in abundance without worry ofracking up a lot of calories. Aim to havehalf of your plate filled with vegetables atevery meal, which will keep you full.

* Lemons or lemon juice: Rather thanseasoning foods with salt and butter,lemon juice is a tasty flavoring that lendsitself well to many types of foods.Lemons and limes contain limonene,furocoumarins and vitamin C, all ofwhich help reduce your risk of cancer.

* Cranberry juice: In addition to beingan antioxidant, 100 percent cranberryjuice helps fight bladder infections bypreventing harmful bacteria from grow-ing. The juice can be consumed on itsown or diluted to add a splash of flavorto water.

There are many healthy and versatilefoods that can be stored in the pantrywithout spoiling. They make for quicksnacks and help keep you feeling fuller,longer.

The medical costs were driven by the over 30 medical conditions associatedwith overweight and obesity, according to The Surgeon General’s Call toAction to Prevent and Decrease Overweight and Obesity.

“Diabetes was listed as one of the most severe diseases associated with over-weight and obesity,” Saron said. “Diabetes affects nearly 7 percent of the U.S.population. And this is only one of the increased risks, albeit a deadly one, thatis associated with obesity.”

Obesity is often also associated with an increased risk of heart disease,stroke, hypertension, osteoarthritis, sleep apnea, asthma, high blood choles-terol, pregnancy complications, psychological disorders such as depressionand more.

Those in the public interested in losing weight that look towards a fad dietor pill, though, often wind up in what is known as a “yo-yo dieting”, with theirweight bouncing up and down at, sometimes, unsafe amounts.

So those that are interesting in losing weight safely and efficiently, shouldfirst consult their doctor to determine what a safe amount of calories would bebased on their body types.

“For those interested in knowing exactly where their calories should comefrom based on recommended dietary guidelines, there is a good resourcecalled, ‘Dietary Guidelines for Americans 2010’. It’s located online athttp://health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf,”Saron said.

Saron is also striving to be a forward thinking when it comes to childhoodobesity, heading up the Healthy Harrison Coalition, which meets the thirdFriday of each month at 7 a.m. at the Harrison County Home and Public Healthoffice, in the Courthouse Annex, Logan.

“There is a diverse group of individuals from school nurses to concerned cit-izens that are all joining in the effort to combat obesity right here in HarrisonCounty. The group has formed some great ideas and we are currently workingon how to implement in the most effective manner,” he said. “Everyone is wel-come to join us.”

For more information on nutrition offered by the Iowa Department of PublicHealth, visit:http://www.idph.state.ia.us/NutritionHealthPromotion/, or call or visit theHarrison County Home & Public Health Office in the Courthouse Annex, 116N. Second St., Logan, (712) 644-2220, or find them on Facebook at www.face-book.com/harrisonhealth.

5March 13, 2013 Health and Fitness 2013

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Calories From Page 4

CALORIE FACTS• Eating 300 extracalories a day for ayear will pile onabout 31 pounds.

• A calorie (or kilo-calorie) is a meas-urement of energy. 1calorie = the amountof energy (heat)required to increasethe temperature of 1gram of water 1degree Celsius (1.8degrees Fahrenheit).

•There are 3500 calo-ries for each poundof body fat.

• On average, you’llburn more caloriessleeping than you dowatching TV.

•The average candybar containsbetween 210 to 280calories per serving.

•Try watercress inyour next salad. Onepound of watercresscontains a meager53 calories. Plus, it’sloaded with vitaminsA, C and K.

• Walking one mile

will burn between90-240 caloriesdepending on yourweight. At 200pounds, you’ll burnapproximately 120calories per one mileof walking.

Stock your pantry with these healthy staples

The Iowa Departmentof Public Health (IDPH),in partnership with IowaState University Extensionand Outreach, haslaunched a new blog-stylewebsite for Iowa teensfocusing on a variety ofhealth issues. The website,www.IAMincontrol.org(Iowa AdolescentsMaking Choices toControl Their Future)includes questions,answers and resources ontopics ranging from fit-ness and nutrition to bul-lying and suicide.

“The exciting part ofthis website is the interac-tive features,” said IDPHCommunity HealthConsultant Mary Greene.“A teen counselor is avail-able by phone 24 hours aday, seven days a weekand there’s also a coun-selor available through alive online chat weekdaysfrom 8 a.m. to 8 p.m.”

The website includesinformation about topicsthat affect teenagersspecifically, and offerssupport for those seekingto make healthy choices.For example, prescriptiondrug abuse is a growingproblem among adoles-

cents across the country;however, 83 percent ofIowa high school studentssay they have never takena prescription drug with-out a doctor’s order. Thewebsite offers encourage-ment to teens who areconfronted with peer pres-sure by letting them know‘not everyone is doing it.’The website is designed toshow teens they have con-trol over the choices they

make.Resources and topics

addressed on theIAMincontrol websiteinclude Alcohol, Tobaccoand Drugs; Body Image;Bullying and Suicide;Fitness and Nutrition; LifeSkills; Social Circle; andTeen Pregnancy andSexual Health. Visit thewebsite atwww.IAMincontrol.org.

March 13, 20136 Health and Fitness 2013

Alegent Creighton Health Community MemorialHospital and Alegent Creighton Clinics in Harrison Countyencourage everyone to have regular checkups with theirmedical provider. Yearly physical exams many times helpphysicians diagnose minor as well as major health issues.Physicals for women should include yearly mammogramtesting and men should have regular prostate/PSA examsand tests. Preventative care includes blood work, historyand overall physical condition evaluations.

For more information or to schedule an appointmentcontact one of the Alegent Creighton Clinics listed below.

Alegent Creighton LoganClinic

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Alegent CreightonMissouri Valley Clinic

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Alegent CreightonWoodbine Clinic

318 Lincolnway StreetWoodbine, Iowa

51579(712) 647-2566

Alegent CreightonDunlap Clinic

707 Iowa Ave.Dunlap, Iowa

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Everyone forgetsthings from time to time.Periodically forgettingwhere you left your keysis likely not indicative ofa bad memory. But somepeople find themselvesforgetting things morefrequently, a troublingdevelopment for thosewho can't explain theirsudden loss of memory.

Memory loss is oftenconsidered to go hand-in-hand with aging. As aperson ages, conven-tional wisdom suggestsmemory will begin tofade. But sometimesmemory loss has noth-ing to do with aging,and a lot to do with abrain that isn't sharpbecause of an unhealthylifestyle. The followingare a few ways men andwomen can improvetheir memory.

* Get some sleep.Men and women whoaren't getting enoughsleep can almost certain-ly blame that lack ofshut-eye for at leastsome of their memoryloss. When you don't getenough sleep, yourbrain's ability to thinkcritically, solve problemsand even be creative iscompromised consider-ably. In addition,research has shown thatm e m o r y - e n h a n c i n gactivities occur duringthe deepest stages ofsleep, further highlight-ing the importance ofgetting a full night ofinterruption-free rest.

* Hit the gym.Exercise is another activ-ity that can improvememory. Daily physicalexercise increases theamount of oxygen thatgets to your brain whilereducing the risk for cer-tain disorders, includingdiabetes and cardiovas-cular disease, both ofwhich can lead to mem-ory loss.

* Manage stress effec-tively. Stress has a hostof negative side effects,not the least of which isits impact on your mem-ory. Chronic stress thatgoes untreated candestroy brain cells anddamage the region ofthe brain that deals withthe formation of newmemories as well as theretrieval of older memo-ries. Numerous studieshave shown that menand women cite theircareer as their primarysource of stress. Sincequitting your job is like-ly not an option, findways to manage yourstress more effectively.This may mean findinga way to make the mostof your time, be it work-ing more efficiently,emphasizing planningahead or even vowing tostop procrastinating.Other ways to managestress include makingtime to relax and recog-nizing that you havelimits while seeking thehelp of others.

* Make some dietarychanges. Diet can alsohave an impact on mem-ory. What you eat is fuelfor both your body andyour brain, and a poordiet can have a negativeimpact on your memory.Be sure to includeomega-3 fatty acids,sources of which include

salmon, tuna and othercold water fatty fish, inyour diet. Research hasshown that omega-3fatty acids, which canalso be found in wal-nuts, can boost brainpower and possiblyreduce your risk forAlzheimer's disease.

Foods with antioxi-dants, including fruitsand vegetables, can alsoprotect your brain cellsfrom damage, which canhave a positive impacton your memory. Leafygreen vegetables likespinach, romaine lettuceand arugula as well asfruits like apricots, man-goes and cantaloupe aregood sources of antioxi-dants.

A diet high in saturat-ed fat, which is found inred meat, whole milk,butter and cheese, hasbeen found to have anegative impact onmemory. Research hasshown that such a dietincreases a person's riskof developing dementiawhile impairing an indi-vidual's ability to con-centrate and rememberthings.

Loss of memory isoften a momentarylapse, but those whofind themselves becom-ing more and more for-getful can take steps toimprove their memoryand their quality of life.

Easy ways to improve memory

Prioritizing a good night's sleep is one way toimprove memory.

New Website addresses teen concerns, questions

Learned optimism can be bene-ficial, helping to minimize feel-ings of depression, reduce stresslevels and possibly improve phys-ical health.

According to a controlled studyby the University ofPennsylvania's Martin Seligman,Ph.D., and Gregory Buchanan,Ph.D., incoming university fresh-men who participated in a work-shop on cognitive coping skillsreported fewer adverse physicalproblems over time and retainedtheir physical and mental healthbetter than those who were not ina coping skills group. This isn'tthe first evidence that optimismcan have profound benefits. In aretrospective study of 34 healthyHall of Fame baseball players whowere on teams between 1900 and1950, the known optimists livedlonger. Survival rates for opti-mistic cancer patients are higherthan for those who are hopeless.Optimists are also better equippedto handle stress and manage inci-dents that would incite anxiety.

Although there are plenty ofpeople who seem to be eternallyoptimistic, optimism is not aninherited trait. Changing percep-tions and teaching oneself to bemore optimistic is possible. Beingan optimist doesn't mean turninga blind eye to problems or expect-ing everything to be easy. Beingoptimistic means learning fromsituations and recognizing thatobstacles are there for a purpose.

Men and women hoping tobecome more optimistic canemploy the following strategies.

* Stop and embrace a positiveevent.Take time to mull oversomething good that has hap-pened and take credit for yourinvolvement. Mentally categorizethis feeling for later when youneed an example of the way opti-mism makes you feel.

* Surround yourself with opti-mists. Hang out with people whohave a sunny view on life ratherthan those who bring you down orcommiserate. Learning fromexample can help you developmore positive thinking patterns.

* Believe you can and will suc-ceed. When approaching some-thing new, don't set yourself upfor failure. Go into it with thevision that you will thrive. Even ifyou don't succeed as planned, youcan use the opportunity as a learn-ing experience and set a new planto tackle.

* Erase negative phrases fromyour vocabulary. Using the terms"I can't" or "It's impossible" is arecipe for failure.

* Avoid complaints.Complaining does little more thanmake the person complaining feeleven worse and could bring downthe people around you. Because itwon't solve anything, there reallyis nothing productive about it. Ifyou must get your feelings out,write them in a book and thentuck that book away.

* Take care of your body. Youcertainly can't be positive if youaren't feeling 100 percent. A well-balanced diet, routine exercise,sufficient rest, and finding time togo outdoors and get some fresh airand sunshine can help keep a per-son on a positive path.

* Get involved. Spending toomuch time isolated and alone caneventually degrade anyone's feel-ings of well-being. Take the timeto meet with people outside ofyour family and engage in differ-ent activities that take your mindoff of stressors. People who arebusy in a good way are moreinclined to see the brighter side oflife.

* Practice positive affirmations.Tell yourself good things.Receiving praise is something thatinstantly can put a person in agood mood. Instead of waiting forpraise from others, give yourself apat on the back every day.

* Realize that things don't hap-pen overnight. Becoming moreoptimistic will take time, but itcan be done. Don't be discouragedif it takes a little more time thanyou expected.

Living longer and more produc-tively comes partially from beingan optimistic person and makingthe best of every situation.

Become a more positive person

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