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In the months leading up to beach sea -son, men and women tend to hit the gym hard in an effort to make their bodies look their best. But once those swimsuits havebeen packed away for winter, many of those same hardworking men and women abandon their efforts and allow them -selves to pack on a few extra pounds.

While that might be human nature, it’s also a waste of all that presummer effort.Keeping fit through the winter and into next beach season doesn’t have to be so difficult. In fact, the National Weight Control Registry, who tracked men and women who lost 60 pounds and kept if off for at least five years, discovered some interesting things about those who weren’t satisfied with just losing weight but wanted to keep that weight off as well.Among the notable things they found about the people they tracked:

• 78 percent start their day off right, eat -ing breakfast every day

• 75 percent aren’t scared of the scales,weighing themselves at least once a week

• 90 percent exercise an average of one hour per day

• 62 percent watch fewer than 10 hours of television per week

These behaviors should not come as a

Keep pounds off even after beach surprise. Eating breakfast every day revs up the metabolism after a night of rest,and a breakfast that’s rich in protein is more likely to make you less hungry in the hours before lunch. Also, daily exercise at the expense of time spent on the couch is clearly beneficial. And the motivating power of routine weigh-ins should not be underestimated, either.

But there are other things men and women can do to keep from packing w i n t e r weight back on once beach season is a thing of the past.

• Lift weights. Men and women might think l i f t i n g weights is for young peo - ple, but p u m p i n g iron can help combat mus -cle tissue loss that typically begins when a person is in his or her t h i r t i e s . Muscle burns roughly three times more calories than fat,so this reduction in muscle tissue as you age makes it harder to keep weight off.Fight this loss of muscle mass by strength training with hand weights. Hand weights help build muscle and strengthen bones,and the less muscle you lose the more capable your body will be at burning calo - ries.

• Subscribe to portion control. Portions have increased dramatically over the years. Consider the case of the average bagel, a breakfast favorite. According to the National Institutes of Health, 20 years ago the average bagel was three inches in diameter and 140 calories. Today, the aver -age bagel checks in at six inches in diame -ter and 350 calories. The NIHalso notes that 20 years ago a plate of spaghetti and

three small meatballs was 500 calories,while that same meal today is more than 1,000 calories. But men and women who control their portions are much more likely to keep lost weight off than those who don’t control portions. Tricks to por -tion control can include buying prepared meals or even buying smaller dishes.Whatever the method chosen, if the por -tions are smaller you’re likely to be

smaller as well.

• Spend time more being physically

active. In a survey sponsored by the

Environmental Protection Agency that

examined activities undertaken by the

average woman over the age of 18, driving,

watching television and office work were

three of the four activities women spent

the most time on. In fact, exercise did not

even land in the top 10. Though these

responses don’t reference how men spend

their time, it’s safe to assume both men

and women can spend more time being

active and less time on more sedentary

activities. For example, if it’s possible to

ride a bicycle to work instead of drive a

car, dust off the bike and leave the car in

the garage.

FIRE SAFETYHome homemakers and companions

offer valuable assistance to “aging in place” seniors by creating a safe living environment for their senior clients through helping to alleviate potential fire hazards. When preparing meals, homemakers and companions can keep the handles of pots and pans turned away from the front of the stove. Caregivers can secure all lighters, matches, and any potentially flammable liquids to keep them out of the reach of senior clients who suffer from dementia or Alzheimer’s disease. Caregivers can periodically check for frayed electrical cords and be sure that all electric blankets and appliances are turned off when they are not in use. Caregivers can be sure that there are no items leaning against any wall or floor heaters.

We are your local source for all the home care you might need. Please call 203-720-9311 for more information. Here at 246 Rubber Ave., our office hours are 8:30 - 4:30 Mon.-Fri., with 24/7 on-call service. Our non-medical services are available from 2 hours/day to 40 hours/wk. Where the Heart Is, Caring People Caring for People.

P.S. Caregivers can monitor their senior clients who smoke cigarettes.

14 Friday, August 26, 2011CITIZEN’S NEWS

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How to improve air qualityin your home

Canadians live in anticipation for warm weather and sunshine. Yet, some summer days can be difficult to enjoy when over -taken by smog and humidity, especially for those who suffer from asthma, allergies or other sensitivities.

When summer temperatures soar,homeowners tend to seek refuge in their homes by closing the windows and relish -ing the air-conditioned space. Believe it or not, a retreat indoors may not alleviate symptoms or offer much comfort if the air from outside is invading the home.

Home occupants are not protected from outdoor allergens and humidity unless these seasonal preparations have been checked off the to-do list:

Seal it tight. Use an insulation/air bar -rier to seal up cracks and penetrations that allow hot air to invade the living space,carrying with it unwanted airborne irri -tants. Spray foam is an effective option because it’s sprayed on as a liquid and then expands to seal every nook and

cranny so that no air can pass through.Spray foam makes it easy to get a tight fit around wall openings, such as windows,electrical/cable service entry points, and light fixtures. Some spray foam products,such as the ones offered by Icynene, are air barriers. Icynene also offers a 100 percent water-blown product, making it an even healthier option for homeowners.

Ventilate right. Once the leaky areas have been sprayed and sealed, homeown -ers should check with their insulation con -tractor to see what changes they might want to make to their HVAC system to improve efficiency and ventilation. This may be achieved through downsizing their system, introducing a ventilation system,or installing a HEPA filter.

Sealing tight and ventilating right are the two most critical steps to breathing healthy indoor air, no matter what the quality of the air outside may be. More tips for a healthy home can be found at www.insulationsmart.com.

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CITIZEN’S NEWSFriday, August 26, 2011 15