BM0106 roadmap lowres · proved damaging to the brain. The link between smoking, drinking and brain function hasn’t been studied enough, although 50 percent to 80 percent of alcoholics

NEWSPAPERNAME HERE

2006 Issue No. 1

HOWLONG?

Know your

genetic heritage

BRINGING UP THE REAR

Tone and tighten for beauty and health

The caregivers’ workoutIt’s gotta be about you before it’s about them

PLUS

HOW LONG WILLITTAKETO LOSE WEIGHT?GAIN STRENGTH?GETRACE-READY?HEALA SPRAIN? HERE’S WHATYOU’RE IN FOR

©2006 Content That Works - All Rights Reserved. For licensing information contact Content That Works at 866.626.6836 or www.contentthatworks.com


B O D Y & M O R E 2 0 0 6 I S S U E N O . 1

BODY LANGUAGE■ Bouncing back takes time ■ Drinking has health benefits, but ... ■ Older men and thin bones don’t mix ■ Kids with asthma can breathe easier

■ Smoking for dummies ■ Nature vs. nurture: a rematch ■ Just face it, antibiotics carry risks ■ Are we programmed to gain weight?

INTHISISSUECOVERSTORYHow long?Raring to work out

and eat right but

want results fast?

Here’s what you’re in

for. And if you end up

injured, here’s how to

deal with that, too.

Q &A

FITNESSThe caregivers’workoutStress expert Debbie

Mandel designs a plan

to give caregivers the

strength they need to

keep on giving.

GEARThe mysterious,magic sneakersShoes that cost more

than a car payment

aren’t only fodder for

“Sex and the City”

scripts.

FITNESSButt, seriouslyA perky rear end is a

sign of good fitness.

Don’t accept sagging

as inevitable. Here’s

what to do.

FOODMake room for ’shroomsIt’s a nutrition no-

brainer: mushrooms

offer fewer calories,

bigger taste and huge

health benefits.

HEALTHWhat’s your legacy?Creating a family

health tree is the best

way to know what

disease risks lurk in

your genes.

Long-term smoking clouds the brain,slowing your ability to think and loweringyour IQ, say University of Michiganresearchers who tested the mental profi-ciency of 172 alcoholic and nonalcoholicmen.

In a quest to determine the long-termeffects of drinking on thinking, researchersfound that long-time smokers suffered mem-ory problems, a decreased ability to solveproblems and lower IQs. Even whenaccounting for alcohol use, smoking still

proved damaging to the brain.The link between smoking, drinking and brain

function hasn’t been studied enough, although50 percent to 80 percent of alcoholics smoke.

While more studies need to establish a solidcause and effect between smoking and brainpower, “perhaps it will help give smokers onemore reason to quit and encourage quittingsmoking among those who are also trying to con-trol their drinking,” says lead author Dr. JenniferGlass, a University of Michigan psychiatry profes-sor. © Content That Works


First, the good news: Moderate drinkers get

healthy benefits from alcohol, which acts as a blood-

thinner, resulting in lower rates of heart disease,

says a study published in the journal Alcoholism:

Clinical & Experimental Research.

Now the bad news:The same blood-thinning

benefits expose drinkers to higher rates of bleed-

ing-type strokes than nondrinkers.

“The contrasting effects of alcohol are similar to

the effects of blood thinners like aspirin, which

clearly prevent heart attacks but at the expense of

some additional bleeding strokes,”says Dr.

Kenneth Mukamal, an internist at Beth Israel

Deaconess Medical Center. He based his results

on data from 3,798 people enrolled in a long-

term study of heart disease risk factors.

“Acting as a blood thinner makes sense

because heart attacks are caused by blood clots

that form in clogged arteries, and blood thinners

can hasten bleeding from injured arteries.”

Mukamal warns against using this revelation

to overimbibe:“By themselves, these findings

have more importance for understanding risk

factors for vascular disease than any clinical

relevance, and should not be used by people

as any reason to begin drinking.”

© Content That Works

Severely obese people are programmed for fat, says a study published inthe journal Cell Metabolism.

In studying the muscles of lean and obese people, Duke UniversityMedical Center researchers found muscles of the obese were laced with fatand burned fat 43 percent slower that those of the lean patients. They alsofound that muscle “bears a metabolic memory of obesity,” which makes it dif-ficult to maintain sustained weight loss, despite diligent calorie-cutting efforts.

The good news: Exercise can override this “aberrant metabolic” program-ming. Specifically, exercise can reverse the elevation of an enzyme linked withobesity when present in high amounts.

“While these findings may be somewhat discouraging for those wishing toreverse obesity through dietary interventions, they also highlight the importanceof exercise,” says the medical center’s Deborah Muoio, who authored the study.


SMOKING FOR DUMMIES

DRINKINGHAS HEALTHBENEFITS,BUT. . .

Are we programmedto gain weight?



Can’t snap out of it after a cold, flu other other illness?

That’s normal as you age, according to researchers at the

University of Illinois.

Feeling rundown for a prolonged period intensifies as

we grow older, says Dr.Rodney Johnson,an integrative

immunology and behavior researcher in animal sci-

ences. In Johnson’s studies with mice (whose

response to medical phenomena mirrors that

of humans),older rodents recovering from

infections suffered decreased appetites,

weight loss and less social interaction.

Why? It basically boils down to the

brain being slow to inform the rest of

the body.Cells called microglial facili-

tate healing but can overreact:“The

exaggerated response can lead to a

more intense and longer-lasting sick-

ness behavior syndrome,”he says.© Content That Works

Older men with Parkinson’s dis-ease have a greater risk of bone frac-

tures, says a study published inthe Journal of the AmericanGeriatrics Society.

In a study of about 6,000men ages 66 and older,

those with Parkinson’shad lower bone min-

eral density in thespine and hip andhad three times

the risk of sufferingfractured or broken

bones than men who didn’thave the disease.Parkinson’s is a treatable, non-cur-

able nerve disorder that causestremors, moving difficulty and bal-ance problems, according to thestudy lead by Dr. Howard A. Fink,M.P.H. It is common with age andaffects six in every thousand adultsages 65 to 69, and 30 in every thou-sand adults older than 80.

Researchers suggest older menwith Parkinson’s have their bonedensity tested and ask for ways toboost bone density with safe exercis-es and “appropriate doses of suchbone-building nutrients such as calci-um and vitamins D and K.”


People are genetically programmed to be attracted to peoplewho are like them, shows a University of Western Ontario study ofidentical and fraternal twins.

When choosing a spouse or picking friends, individuals tendedto zero in on people who were “compatible with their genotypes,such as outgoing people preferring other outgoing people, or tra-ditionalists favoring other traditionalists.

“If you like, become friends with, come to the aid of and matewith those people who are genetically most similar to yourself,you are simply trying to ensure that your own segment of the genepool will be safely maintained and eventually transmitted to futuregenerations,” says the study by J. Philippe Rushton and Trudy AnnBons, published in the journal Psychological Science.

Rushton noted that environment and timing also impact ourchoices in relationships.© Content That Works

OLDER MEN AND THIN BONES DON’TMIX

Nature vs. nurture:A REMATCH

BOUNCING BACKTAKES TIME



Acne sufferers treated withantibiotics face a bigger chancefor upper respiratory tract infec-tions, according to a study pub-lished in the Archives ofDermatology.

In a large-scale study, thosetreated with topical or oralantibiotics for more than sixweeks were more than twice as

likely to suffer upper respiratorytract infections than acne suffer-ers treated by other means,according to Dr. David Margolis,a professor at the University ofPennsylvania School ofMedicine.

Antibiotic overuse has longbeen a concern of researchers,who note that organisms develop

a resistance to antibioticsspurring an increase in infectiousdiseases. Because antibiotics area common treatment for acne,the study authors said long-termuse of the drugs in that popula-tion is a natural.


Little steps to reduce allergensat home offer big payoffs to kidswith asthma, according to find-ings by the National Institute ofAllergy and Infectious Diseases.

Researchers targeted six majorclasses of allergens that triggerasthma symptoms: dust mites,cockroaches, pet dander, rodents,passive smoking and mold.Children were offered mattresses,box springs and pillow coversmade of allergen-impermeablematerials; air purifiers with high

efficiency particular air (HEPA) fil-ters; vacuum cleaners equippedwith HEPA filters; and profession-al pest control.

Kids who got environmentalinterventions had 19 percentfewer emergency clinic visits anda 13 percent reduction in inhalerusage, which delivers medicationdirectly to the lungs. These kidsalso has 38 percent symptom-freedays during the course of the two-year study that includes more than900 city kids ages 5 to 11 with

moderate to severe cases of asth-ma. The simple environmentaladjustments saved $27.57 a daythat would ordinarily have beenspent treating asthma symptoms.

“These results show that tai-lored interventions such as thesemay have substantial long-termimpact on asthma symptoms andresources use among inner-citychildren,” says Dr. DavidSchwartz, director of the NationalInstitute of Environmental HealthSciences.© Content That Works

KIDS WITH ASTHMACAN BREATHE EASIER

Just face it, antibiotics carry risks



B O D Y & M O R E I S S U E 2 0 0 6 N O . 1

By Mark L. FuerstBody & More

How long does ittake?

That’s often the bigquestion when itcomes to losingweight,gainingstrength,gettingready for a race orovercoming a sportsinjury.

Here’s a handyguide revealinganswers to some typ-ical questions.

HOW LONGDOES IT

TAKE?


HOW LONG DOES IT TAKE INEXERCISE EACH WEEK TOLOSE EXTRA WEIGHT?

About five hours of weeklyexercise may yield the biggestweight loss for overweightadults who are also watch theirintake of fat and calories,according to John Jakicic,Ph.D., head of the University ofPittsburgh’s Health and PhysicalActivity department.

Jakicic and colleagues stud-ied nearly 200 overweightwomen for two years.Participants were told to con-sume 1,200 to 1,500 calories aday. Fat was to account for 20percent to 30 percent of thosecalories. Those who lost themost weight reported logging270 to 300 minutes of exercisea week, which is four and a halfto five hours weekly.

Of the 172 women (90 per-cent) who completed thestudy, here are the average per-centages of body weight lost byeach group:

■ moderate amount of mod-erate-intensity exercise: 4.9 per-cent body weight lost

■ moderate amount of vigor-ous exercise: 3.7 percent bodyweight lost

■ a lot of moderate-intensityexercise: 6.5 percent bodyweight lost

■ a lot of vigorous exercise:7.2 percent body weight lost

The results were presentedin fall 2005 at the NorthAmerican Association for theStudy of Obesity’s annual scien-tific meeting in Vancouver,Canada.

HOW LONG DOES IT TAKE TO LOSE 10 POUNDS?

You can lose 10 pounds in10 days if you do 45 to 60 min-utes of daily aerobic activity atleast five days a week and eat adiet that provides a minimumamount of food, 900 to 1,000daily calories, says New Yorkpersonal trainer Brian Heir.

Women can eat about 300additional calories, and menabout 500 more, and stillreduce weight safely, althoughat a bit slower rate.

For those extra calories, havea piece of fruit or bread, a glassof skim milk or low-fat yogurt,or a low-fat, low-sugar dessert.The diet should provide 12 per-cent to 15 percent of caloriesfrom protein, 55 percent to 70percent from carbohydrates,and 10 percent to 30 percentfrom fats. In addition, Heir sug-gests drinking eight glasses ofwater during the day.

“Most of the content of thefoods we eat comes fromwater. When you are slightlydehydrated, your brain knows itneeds water and sends out ahunger signal,” Heir says.

“If you drink water through-out the day, you will only gethunger cues when you are trulyhungry.”

HOW LONG DOES IT TAKE TO INCREASE STRENGTH QUICKLY?

You may be able to improveyour strength more quickly ifyou lift weights more slowly. Astrength-training techniqueknown as Super Slow thatinvolves very controlled weight-lifting movements may offer themost effective means of build-ing strength, says WayneWestcott, Ph.D., fitnessresearch director at the SouthShore YMCA in Quincy, Mass.

“A more sustained period ofmuscle tension may be the keyfactor for stimulating greaterstrength gains,” Westcott says.

Because Super Slow work-outs are more demanding, headvises new strength trainers tostart with the standard eight to12 repetitions at seven secondseach. (That’s two seconds lift-ing, one second pausing, fourseconds lowering.)

When you reach a strengthplateau, then do six weeks ofSuper Slow training: four to sixrepetitions of each exercise at14 seconds per repetition (10seconds lifting, four secondslowering) to go even farther.Go back to six weeks of stan-dard training before engaging inanother six-week period ofSuper Slow workouts.

HOW LONG DOES IT TAKE TO GET READY FOR A RACE OR FITNESS EVENT?

If you want to get fit fast for anupcoming race or event, all youneed is a month’s time and thededication to stick to your goals.

You will need to do cardiovas-cular training four to six days aweek for 30 to 50 minutes andweight training two to three daysper week, says Ken Baldwin,president of Premier Fitness,Inc., a personal training compa-ny based in Cambridge, Mass.

If you don’t have any pastexperience getting into shape,Baldwin suggests hiring a quali-fied personal trainer and gettingnutritional help from a dietitian.For your baseline, do one or twosets of strength-training exercis-es, using enough weight to feelfatigue after 12-15 repetitions.

Do a total body workout thatinvolves all of the major musclegroups. Exercises that involvemore than one joint, such assquats, leg presses, dead lifts,bench presses and pull-downs,are the best.

You can also use circuit train-ing by moving quickly from oneexercise to the next.

Or try split-body training thatworks different body parts ondifferent days: day one, chestand triceps; day two, ham-strings and quadriceps; daythree, back and biceps; and dayfour, shoulders and calves. Forcardiovascular training, the ulti-mate goal is to go as long as youcan as hard as you can.

Start using the hill or intervalprograms on exercise machines.

You will burn more caloriesand get more variety to get youthrough the doldrums.

HOW LONG DOES IT TAKE TO RECOVER FROM A SPRAINED ANKLE?

Treat a sprained ankle rightand you can be on your feet ina few days and back in action ina few weeks, says Dr. AllanLevy, team physician with theNew York Giants. The bestimmediate treatment for anankle sprain is RICE: rest, ice,compression and elevation.Rest your ankle immediately.

If you stay off the ankle untilthe swelling stabilizes, usuallyyou can walk easily within aday.

Ice your ankle for 20 minutesor until it starts to feel numb,let it warm up and keep icingfor 20 minutes on and off fortwo days or until the anklereturns to normal size.

Compress the ankle by wrap-ping it with an elastic bandageto limit swelling and bruising.

Elevate the ankle so that it’sabove your hips. As soon as youcan, begin range-of-motion exer-cises to reduce stiffness andrestore mobility. Using your bigtoe as a pointer, trace the capi-tal letters of the alphabet from Ato Z. Repeat every hour you areawake.





Making small changes in atti-tude and exercise, asGolubtchik did, is often all ittakes to restore balance andtake control of your busy life.Often, caregivers in theSandwich Generation experi-ence added stress becausethey’re pulled between caringfor their own kids and theiraging parents. But forgetting tocare about yourself is no way tocare about the ones you love.

Fitness and optimism cangive caregivers stamina andhelp slow down the clock ontheir own aging process.Arthritis, depression, anxiety,obesity, confusion, diabetes andcancer do not have to be partof growing older, says Mandel,author of the new book,“Changing Habits: TheCaregiver’s Total Workout”(Catholic Book Publishing,2005).

The Changing Habits pro-gram stems from Mandel’sexperience as the caretaker oftwo parents with Alzheimer’s

disease. She is the mother ofthree children, ages 5, 14 and19, and also works full-time as aliterature professor at Brooklynand Queens colleges.

“I was so busy, I just wentfrom one activity to anotherfeeling fatigued,” Mandel says.“I found that lifting weightscould break up the naggingthoughts that I was not doingenough for my family. I beganto feel grateful for what I had.”

Many women’s lives areshortened by giving away toomuch of themselves, Mandelsays.

“They are overworked,absorb stress, eat to fill up emo-tionally and forget to take careof themselves. Not a healthylifestyle!” she says.

Her program offers strategiesand concrete tools to everywoman who lives sandwichedbetween her children and agingparents, and to all women whoare caught up in doing ratherthan being.

“Many women have lost their

personal identity,” Mandel says.“Changing Habits is designed tocreate a healthy self-respect forbody, mind and spirit.”

With the help of trainerFrank Mikulka at the HollywoodAtrium Club in Lawrence, N.Y,Mandel developed an easy-to-follow, at-home, total body fit-ness program she calls ActivityAlleviates Anxiety. Exercisesheds stress hormones andreleases endorphins, the happi-ness hormones, she says. Youbegin to think more clearly andincrease your ability to focus;you begin to feel more confi-dent and stronger; it improveshealth and helps ward offchronic diseases such as highblood pressure, diabetes, obesi-ty and high cholesterol levels;removes the fear of frailty thataccompanies aging; and lowersthe risk of cancer.

Mandel’s mantra is to look atexercise as a lifeline.

“By exercising, we are exercis-ing the right to make time for theself, get rid of toxic stress, release

CAREGIVERS’By Mark L. FuerstBody & More

When Benna Golubtchik’s doctor told her she need-

ed surgery on her arthritic knee, she began searching

for other treatments. “He told me it was age, that I

had to accept it,”says Golubtchik, a former New York

City schoolteacher who now trains teachers.

She attended a stress management/fitness work-

shop run by Debbie Mandel.“I started taking better

care of myself and doing the exercises,”says

Golubtchik,who’s in her early 50s.“It took a few

months until I felt better,but I was no longer limping

or in pain. A change in attitude made me a little more

active and gave me a lot more energy.

“And I didn’t need surgery.”

THE


the happiness hormones and,most important, generate the life-giving force that is our birthright,”she says. “Exercise will extendyour life and give you greaterfunction, even stimulate yourbrain. After all, it is not about howlong you live, but how much lifethere is in your years.”

Mandel offers some simpleguidelines when you are experi-encing an energy crash due tobouts of intense busyness: ■ Become aware of your feel-ings.■ Notice how uncomfortableyou are.■ Make small changes gradually. ■ Work out with a friend.■ Sign up for exercise classes ina gym or community center.■ Listen to music while exercis-ing. ■ Put on your sneakers andwalk out the door. Sunlight willenergize you.■ Buy a new pair of sneakers,fitness clothes, or a workoutaudio/video to help you get inan exercise groove.

■ Post motivating notes in yourhome, as a screen saver, or onthe refrigerator.■ Change your routine everyfour to six weeks to stay moti-vated.

“Your happiness and calm-ness are conveyed to others.Exercise will physiologicallyand spiritually restore your bal-ance. Therefore, it is yourmoral obligation to exercise togenerate positive feelings,which in turn transfer to oth-ers who will, in turn, pay it for-ward,” Mandel says.

Golubtchik now exercisesseveral mornings each week forabout 30 minutes when shewakes up. “I use free weights,do squats and upper bodystrength training, and also do anaerobic workout and stretch.It certainly has made me feelbetter. I’m stronger, I havemore energy and I can do more.It’s not true that because I havearthritis I have to slow down.”

More important, “a change inattitude has made me a little

more active and that has madea big difference. I walk more,take the stairs instead of the ele-vator and make sure I eat right,”Golubtchik says. “I don’t haveto be a slave to the gym to feelmore vital.”

CHANGING HABITS EXERCISE PROGRAM

In a short span, you can exer-cise several large major musclegroups by performing com-pound movements.

“Compound exercises alsocorrespond more realistically toactivities of daily living and willhelp you to function betterwith greater strength and bal-ance,” Mandel says.

The following three exercis-es can be done in about 10 min-utes. Do these exercises two tothree times a week. ■ Pushups (works the chest andtriceps muscles and “helpsopen up the heart emotionally,”Mandel advises.)

Do a set of pushups using thearm of a couch. Make sure the

couch rests firmly against thewall (at least on one side) so itdoes not slide.

In the starting position, keepback straight, abdominal mus-cles pulled tight and hands posi-tioned directly under your shoul-ders, fingers facing forward.

Extend your body full lengthwith your weight on your toes.

Bend your elbows as far asthey will go and push back upto the starting position.

When you can do two sets of12 repetitions easily, thenmove to the floor for standardpushups and build up to twosets of 12.■ Having-a-ball squats (worksalmost all muscles and providessome cardiovascular benefit)

Place a ball on the floor infront of you and get into a squatposition, heels firmly planted,behind the ball.

Bend down, pick up the balland, still in the squat position,hold it in front of your chest fora second.

Then, pushing off your

heels, stand up and lift yourarms as if you were placingthe ball high overhead on animaginary shelf.

Exhale on exertion.Do a set of 10. Aim for two

sets of 12. When this feels easy,use a weighted medicine ball.■ Wall marches (works leg mus-cles and provides an aerobicworkout)

Stand with your feet shoulderwidth apart and position yourhands shoulder width apartlightly touching the wall infront of you for stability.

Hold your abdominal mus-cles tight.

Then lift one leg high to yourwaist, forming a right angle.Exhale on exertion.

Do alternate leg lifts. Aim for three sets of 20 or

more. When this feels easy, dowall marches in between theother two exercises.





The full name of the shoes inquestion is “Masai BarefootTechnology,” named after theindigenous people of EastAfrica known for both standingtall and for their nomadic ways.The Swiss-based maker of MBT(its U.S. offices are in Hailey,Idaho) boast that the shoesreplicate the experience ofwalking barefoot in the sand,even when traversing hard side-walks and parking lots thatdon’t allow any give.

A thick, seven-layer sole pro-vides a cushion and gives theshoes the slightly goofy look ofmoon boots. When Sally Browninherited a used pair from hersister, she remembers wantingto wear them as much as possi-ble because they were like “anamusement park” for her feet.Her husband teased her, askingif she was going to wear themto bed, she wore them so often.

“I think they’re shockinglyhomely, at least my grey onesare… Still, I was so enchantedby them that, before going outto a restaurant, I recall wrack-ing my brains, trying to figureout some way I could makethem work with a skirt or any-thing moderately fashionable,”Brown remembers.

Her shoes, the Grey Sport,are the line’s best seller, andthe thick sole with a fiberglassplate, rubber sole and heel sen-sors make them resemble thera-peutic shoes more than JimmyChoos. Newer models, like theLifestyle, are a little more hip,but certainly are not sleek.

Kate Leydon, the owner ofChicago’s Ruby Room bou-tique spa, wasn’t spurred to

try them because oftheir looks, thepromise of a dimple-free rear or because ofthe poetic nature ofthe shoe’s name. Norwas it the study fromthe 2004 University ofCalgary’s human perfor-mance laboratory suggest-ing that there was somescience behind the claimsthat the shoes increase muscleactivity and reduce joint pain.(In addition to finding that theshoes did demand more of“lower extremity” musclesthan traditional shoes, thestudy also found that wearersrequired 2.5 percent moreoxygen consumption whilewalking, which helpedincrease the training effect.)

For Leydon feeling wasbelieving.

“I have a lot of lower backissues and I was intrigued bythe idea that the shoes mightnot allow dead energy to travelup the spine. I personally triedthem and my back pain wascompletely eliminated.”

At Ruby Room in Chicago,everyone on staff wears theshoes.

The shoemakers recom-mend new users take a train-ing class to learn to walk prop-erly in the shoes. Some retail-ers offer ongoing MBT exer-cise classes; others give shop-pers a CD or video to followalong at home.

“For training, we just try toget people into the shoes, sothey can experience wheretheir weight will fall, and theyget used to how they are built

like a rocking chair. There isthis continual rolling, instead ofjust hitting the ground withyour heel first,” Leydon says.

She says that once her gaitadjusted to the shoes, shefound her posture and walkimproved, even when she waswearing other shoes.

Brown lives on a farm inO’Fallon, Ill. (across theMississippi River from St. Louis,Mo.). When Brown lucked outand received her older sister’stoo small MBTs, she didn’t havethe benefit of a training session.She hadn’t even heard of theshoes when she received themin the mail.

“I thought she had justpicked up some shoes on saleand they’d given her the wrongsize,” Brown remembers.

“I’m sort of rabidly enthusias-tic about exercise and athleticshoes, but also extremely fru-gal. I never spend more than$29.95.”

So, Brown tried them on andwatched the CD-Rom.“Unfortunately, I can’t say that Ihave lost cellulite,” she laments,one of the most frequent firstcomplaints from many whocompare the shoes to theirclaims. “I have a very clearsense, however, that they makelife much easier on my kneesand joints.”

Even the most trustingamong us is aware that thattruth in advertising is a relativeterm. Even with regulationsand watchdog groups, none ofus is naïve enough to believeall we read, even when itcomes to scientific studies.Part of what may make theshoes work for many, is thatbecause they are comfortable,wearers are more willing towalk and exercise than theyare in shoes that cause blistersor shin splints.

And, the more you exercise,the better shape your muscles

take. In addition, the rocking

shape of the sole makes it diffi-cult just to stand still. Evenwaiting in line at the grocerystore a wearer is likely to rockback and forth.

Says Brown, “All of a sudden,things like standing in line atthe grocery store were actuallykind of a kick.”

Again, any movement thatkeeps your muscles going canhelp you feel more in shape.As for the cellulite, well, therestill doesn’t seem to be any-way to get rid of that, even at$234… other than having aphotograph of your rearretouched.


By Margaret LittmanBody & More

They don’t slice,dice or make julienne fries.But theodd-looking MBT sneakers – touted on TV’s morningchatfest ‘The View’and spied on the celebrity soles ofMadonna,Angelina Jolie and Hedi Klum – promise todo almost everything else.

According to the catalog for Bliss,a New York spathat sells them,wearing the sneakers for one hour dailyimproves balance and circulation.Two hours a dayimproves posture and muscle tone in hips and thighs.Amonth of regular wear (including workouts) canreduce cellulite and lead to “abs an 18-year-old wouldenvy.”Can a sneaker really do that? Even a $234 sneak-er? Even a sneaker that comes with a training manual?

Magicsneakers

THE MYSTERIOUSCASE OF THE

THESE TRENDY, ODD-LOOKINGSHOES COST MORE THAN A

CAR PAYMENT AND PROMISE ANON-STOP WORKOUT. ARETHEY WORTH THE PRICE?



THE BOTTOM

LINEBy David Jakubiak

Body & More

As a teenager, 69-year-old Sheila Cluff loved figure skat-

ing. She was good at it, too. So good that at 18 she toured

internationally. But as she aged she moved away from ice.

Figure skating was a sport for the young. She went on to

become a fitness expert and eventually opened The Oaks

at Ojai, a California fit-

ness and destination

spa. But when she start-

ed taking one of her grandchildren skating six months ago

she learned her local rink had a senior skating group.“I

thought, well I’m a senior,” she chuckles.“I didn’t realize

the most senior ice skater was 35, but I became the senior

skater’s grandmother.”Now she’s back in the game.

A PERKY REAR END IS A SIGN OF GOODFITNESS. DON’T ACCEPT SAGGING AS

INEVITABLE. HERE’S WHAT TO DO


WEWANT

TO LOOK JUSTAS GOOD FROMBEHIND AS WEDO FROM THEFRONT.”SHEILA CLUFF, 69-year-old former figure skater fightingnature’s push to takeher toned behind

“

“I’m doing single jumps, tan-gos and waltzes. Nothing tooadvanced, but I’m having fun.”

But after only a few timesout on the ice somethingbecame very clear: “I couldnot have done it if I had notkept the glutes strong.”

While not everyone on thecusp of their 70th birthdaywill rediscover their innerPeggy Fleming, Cluff’s experi-ence holds an important mes-sage, a toned butt means a lotmore than filling out jeans. Agreat butt can help improve aperson’s self-confidence,make a person look younger,help a person get around andcan even alleviate some kindsof lower back and knee pain.

THE BOTTOM LINEThe gluteus muscle group

comprises three main mus-cles: the gluteus maximus, thegluteus minimus and the glu-teus medius. Together thesemuscles serve a wide range offunctions, from serving as afoundation for our spine, toallowing us to walk up stairs.

“The gluteus muscle groupis the biggest muscle groupthat keeps us standing tall,”says San Francisco-based well-ness consultant Julnar Rizk.

The butt helps to supportour knees. “We have no mus-cle groups that support ourknee joint along the sides ofour legs,” Rizk says. “The glu-teus medius is the muscle thatsupports the lateral stability ofthe knee joint.”

As we age many factorsweigh on our butts – gravitypulls on them, connective tis-sue ages, genetic factors beginto take hold. But lifestyle hasthe greatest impact.

“Most of the time we are sit-ting. In a seated posture, ourspines start to form in a posi-tion that shortens everything inthe front. So muscles in thefront of the hip get shortenedand the muscles in the butt getlengthened. Lengthened mus-cles are atrophied muscles,”Rizk says. And atrophied buttmuscles can cause real pain.

“What I consistently seefrom people who suffer fromlower back pain, and have suf-

fered from lower back pain fora long time, is very atrophiedbutt muscles,” Rizk says.

Conversely, “The pain thatcomes from having fatiguedback muscles is alleviated byhaving strong butt muscles.”

BUTT HONESTLYLynn Anastasia, a Las Vegas-

based fitness consultant, saysthere’s only one way to atighter, younger-looking,healthier butt: diet and exer-cise. “And you’re never tooold to start,” she adds. “I haveclients in their 80s.”

Not everyone can beJennifer Lopez, obviously.

“Certain people are justpredisposed to deposit morefat in the rear end,” says Cluff.“That’s genetics. But if you’reone of those people, you stillwant to tone that area andwatch your body fat.”

Anastasia agrees. “If yourmother held her fat on herhips, then most likely you’llcarry your fat cells on yourhips. “But, she adds, “if you doyour fitness training with yourdiet, you can do somethingabout it. If you overeat, the fatcells will take those extra calo-ries, that’s their job.”

Understanding that all bod-ies are different means pro-grams will work differentlyfor different people, sopatience with your butt isimportant.

It’s also important to beclear on your motivation fortrimming your rear. If all youcan come up with is, “To to fitinto these jeans,” or “To fit intothis bikini,” Anastasia warns,you could be headed for disap-pointment. Focus on realhealth issues and “Patience willcome much more easily,” shesays. “An exercise programbecomes so much easier if thereason for that program ismore than vanity.”

SHAPING BOTTOMS UPBefore working on your

butt, Cluff recommends thisuniversal truth: “Everything isconnected.”

So, while spot reduction isimpossible, that’s not a badthing. Most exercises thattighten the butt will strength-

en the hips, the thighs andthe lower back.

Experts also recommenddesigning an exercise regimethat holds real meaning.

Rizk suggests “functionalexercises.” For example,squats mimic the action ofgetting out of chair, whichcan be difficult for some peo-ple. Bridges are similar to theaction of moving in a bed.Lunges are like getting upfrom a kneeling position.Cluff says exercises aren’t theonly way to a tighter butt.

“People not inclined to for-mal exercise can play sportsthat use those glutes. For me,that’s figure skating. But itcould also be jazz dancing,snow skiing, or tennis.”

Consult a doctor before start-ing any exercise program.“Check with a doctor to makesure you are in the proper posi-tions to avoid back pain. And ifyou can, work with a personaltrainer,” Anastasia says.

To Cluff, the benefits of atight butt are innumerable.There are health benefits andvanity benefits. “We want tolook just as good from behindas we do from the front.”

Not to mention, shoppingis more fun when you canfind clothes that fit.

“It can be very discouragingwhen the designers design forthe 20s and you’re over 40,”she says. “But the more tonedyou are the easier it is to findclothes that fit.”

And she adds, “You buildyour own personal girdlewhen you strengthen thosemuscles.”


THE EXERCISESThere are many exer-

cises to tighten the

butt. Below are some

recommended by Cluff,

Rizk and Anastasia.

Before starting any

exercise program,

check with a physician.

HIP RAISESLay on your back with

your feet flat on the

ground about 12 inch-

es apart and 12 inches

away from your butt.

Squeeze your glutes as

firmly as you can and

lift. Can also be used to

work either side of the

butt by lifting to the

right and to the left.

BUTT BLASTERSGo down on your fore-

arms and place your

legs at a 45-degree

angle. Lift the bottom of

your shoe toward the

ceiling.

SQUATSSit in a chair with feet

flat on the ground hip-

width apart. Stand up.

Keeping back straight

lower your butt just

above the chair, hold

and stand up again.

Repeat slowly to avoid

knee trauma.

LUNGESStand with one leg in

front of the other.

Keeping your back

completely vertical,

lower your back knee

to the ground and

push up. Do not allow

your front knee to go

in front of your front

foot.

BRIDGESLay on your back with

knees bent and feet

flat and pushing butt

up in the air.




By Margaret LittmanBody & More

When you think about the lega-cy you’re leaving your kids – oryour parents are leaving to you –your thoughts probably turn tothe family business that sportsyour name, that sterling tea ser-vice or perhaps an aptitude forjoke telling that makes you thestar of every family reunion.

But what about your healthlegacy, that combination ofgenetics and acquired habits(good or bad) that can predict ordictate current and future healthconcerns? If you’re old enough toread this, then you’ve filled outmore than your share of medicalhistory forms in the doctor’swaiting room. Maybe you’veeven fielded a question or twofrom an adult child who wantedto know if Great Aunt Betty suf-fered from heart disease.

“You cannot change yourgenetic heritage. You can shapeyour lifestyle choices that candecrease the risk of illness.Knowing your family history iscritical,” says Vicki Rackner,M.D., an author of “Chicken Soupfor the Soul Healthy Living Series:Heart Disease” (HCI, 2005).

Unfortunately, most peopledon’t think about collecting orgiving a detailed family historyuntil serious illness prompts apanicked phone call. That meansmany of those forms completedwhile at the doctor’s office arefilled with blanks and half-attempts at answers.

Yes, something is better thannothing. But experts say accu-rately and completely document-ing your medical family tree canbe a valuable tool for helpingyour children and grandchildrenprevent and treat disease. Theaverage doctor’s visit lasts justseven minutes, says Marie Savard,M.D., author of a workbook,“The Savard Health Record.”Because of that, few patients get

daughtermother

like

like

BROWN EYES ANDGOOD TEETH AREN’TTHE ONLY THINGSPASSED ON THROUGHYOUR DNA. CREATINGA FAMILY HEALTH TREEIS THE BEST WAY TOKNOW WHAT RISKS LIE IN YOUR GENES


the 20 minutes needed for theirphysician to take a detailed fami-ly history. That means they needto do it themselves.

“I think of a family historytree almost as a gift that you cangive to every member of thefamily,” she says. “You can makecopies for all your doctors.”

Savard has created a set offorms that can be downloadedonline(www.mercksource.com/pp/us/cns/cns_patient_resources_savard_form.jsp) to help start theprocess; an example of one canbe seen here. Like any big pro-ject, staring at the blank formcan be daunting. Savard suggestsstarting at home in advance,rather than waiting until you areat the doctor’s office or when afamily member has requestedthe information. Otherwise, youmay be nervous and distracted.

DO SWEATTHE SMALL STUFF

Getting started is easy. Justlike you did in fourth gradewhen you had to complete afamily tree for homework, startwith the most senior membersof your family. Talk to parentsand grandparents about whatthey remember about their med-ical history, childhood illnessesand other experiences. Historyon family members who are nolonger living may be gleanedfrom talking to other relativesand looking through babybooks, adoption and immuniza-tion records, family Bibles andletters. The National Society ofGenetic Counselors suggestsstarting discussion at a familyreunion or vacation, where fam-ily members are together andrelaxed. It’s difficult to bring upquestions about illness and evendeath when families gather at atime of crisis. If there’s no eventcoming up, e-mail the blankform to family members orenclose it in your annual holidaycard and ask them to fill themout. In exchange, promise tosend everyone a completed fam-ily health tree.

You can use a premade form,or make your own. Start by list-ing all family members from old-est to youngest. Enter names anddates of birth when known.With each relative, try to list asmany aspects of a medical histo-ry as possible and be specific. Donot just write “cancer,” if youknow more. The kind of cancerand the age the relative waswhen that cancer was diagnosedcan help your doctor determine

how much a risk factor that par-ticular cancer is for you.

Christina Zaleski M.S., a certi-fied genetics counselor at theMarshfield Clinic in Marshfield,Wis., cautions that you be as thor-ough as possible on both sides ofthe family, regardless of gender.Your father can’t get ovarian can-cer but that doesn’t mean youcan’t inherit the risk from yourfather’s side of the family.

Of course, genetics is not theonly factor that can cause dis-ease. Occupational history,socioeconomic status, eatingand exercise habits also play a

part. Note whether a relativesmoked, was under- or over-weight, suffered from alco-holism or wore glasses. Bodyshape can be an indicator ofheart disease risk for women. Ifthat information is available foryour female relatives, include it.

Once you’ve completed theresearch, don’t just file it awayin a drawer for a rainy day. Makecopies. Give copies to your kidsand grandkids. Make copies of itfor the specialists you see. It isimportant for your cardiologistto know about health risks notdirectly related to your heart.

Those copies will also cut downon the forms you must completewhen you see a new doctor.

No matter what your treereveals Zaleski reminds herpatients to keep perspective:“We all have a family history ofsomething.”

To learn more on collecting afamily medical tree, go to theNational Society of GeneticCounselors Web site,www.nsgc.org. For informationon which diseases have a stronggenetic component, go towww.geneticalliance.org.


FAMILY MEDICAL HISTORY TREE

Name

MATERNAL PATERNAL

GRANDPARENTS

PARENTS

SIBLINGS

AUNTS UNCLESand/or AUNTS UNCLESand/or

Date of birth

I THINKOF A

FAMILY HISTORYTREE ALMOST ASA GIFT THAT YOUCAN GIVE TOEVERY MEMBEROF THE FAMILY.”MARIE SAVARD, author of the work-book, “The SavardHealth Record”

“©2006 Content That Works - All Rights Reserved. For licensing information contact Content That Works at 866.626.6836 or www.contentthatworks.com


By Bev Bennett

ute as a button and very culti-vated, white mushrooms arethe ubiquitous addition tosalad bars and top many savory

spaghetti dishes. Although you probably couldn’t guess

from its pale color or mild taste, the whitebutton mushroom is proving its worth as ahealth-promoting food. White buttonmushrooms are very high in ergoth-ioneine, a substance that may protectagainst oxidative cell damage, according toresearch from Penn State University.

That’s a fancy way of saying mush-rooms may help your body ward offchronic disease.

The common supermarket ’shroommay also be a potent cancer fighter.Mushrooms contain a plant chemical that

suppresses enzymes associated with thedevelopment of breast cancer, accordingto Shiuan Chen, Ph.D., at the BeckmanResearch Institute of the City of Hope inDuarte, Calif.

Selenium is a mineral everyone needs,but it may be especially important formen. Harvard researchers found that menwith high blood levels of selenium are halfas likely to develop advanced prostate can-cer as men with low blood levels. And,here’s where mushrooms come in: theysupply more selenium than any other itemin the produce section.

Even if you’re just keeping an eye on thescale, mushrooms should be on your menu.A cup of mushrooms contains only 20 calo-ries, and is so satisfying that you’re less like-ly to snack on high-calorie foods. Unlikesome vegetables, mushrooms are appetiz-ing whether served raw or cooked. Whenshopping, look for closed caps that feelfirm and dry, not slimy. Store mushrooms ina paper, not plastic, bag in the refrigerator.


Make room forCHICKEN AND MUSHROOM PIZZAIOLO

4 (6- to 8-ounce) boneless, skinless chicken breast halves 1/2 teaspoon each salt and ground black pepper 1/4 cup olive oil, divided 1 small yellow onion, diced 8 ounces white mushrooms, sliced (about 3 cups) 1/2 cup dry white wine 1 (8-ounce) can tomato sauce 1/2 teaspoon crushed dried oregano or 2 teaspoons chopped fresh oregano 1 tablespoon chopped fresh Italian parsley

■ Season the chicken with salt and pepper

■ Place 2 tablespoons oil in a large skillet and heat over medium-high heat. Addchicken and cook until brown on both sides and center is no longer pink, about 15minutes. Transfer to a serving platter and keep warm. Add remaining 2 tablespoonsoil to skillet. Add onion. Cook and stir until translucent, about 5 minutes. Addmushrooms, increase heat and stir until lightly browned, about 5 minutes longer.Pour in wine and stir to scrape up any browned bits from the skillet. Add tomatosauce and oregano. Reduce heat to low and simmer, uncovered, until slightly thick-ened, about 20 minutes. If necessary, return chicken to skillet and simmer for 5minutes to heat through. Sprinkle with parsley and serve.

■ Serves 4

GRILLED LEMON SHRIMP AND VEGETABLES

1 pound large shrimp, peeled and deveined 8 ounces small white mushrooms 2 medium zucchini, sliced 1-inch thick 1 medium red onion, cut into 8 wedges 1/4 cup olive oil 2 tablespoons fresh lemon juice 2 teaspoons minced garlic 1 teaspoon dried oregano, crushed 3/4 teaspoon salt, divided 1/4 teaspoon ground black pepper 4 pita breads 1 cup plain low-fat yogurt 1 small cucumber, peeled, seeded and finely chopped

■ Preheat an outdoor grill or broiler until hot.

■ Place the shrimp, mushrooms, zucchini and onion in a glass bowl. For a marinade,combine oil, lemon juice, garlic, oregano, 1/2 teaspoon salt and pepper in a smallbowl. Reserve 2 tablespoons of the mixture. Pour the remaining marinade over thevegetables and shrimp, tossing to coat. Set aside for 30 minutes. Arrange the vegeta-bles and shrimp on a grilling or broiling rack. Grill or broil no more than 6 inches fromheat source until vegetables and shrimp are just cooked, about 8 minutes, stirringoften and brushing with reserved marinade. Spoon the vegetables and shrimp ontopita breads. Combine the yogurt, cucumber and remaining 1/4 teaspoon salt. Spoonover the vegetables and shrimp.

■ Serves 4

■ Note: To reduce calories, use 2 pita breads, cut in half for 4 servings.

MUSHROOM RATATOUILLE

1 pound white mushrooms 2 large onions 1 medium eggplant 2 medium zucchini 1 large red bell pepper 2 large ripe tomatoes 2 tablespoons olive oil 4 teaspoons minced garlic 1 teaspoon Italian seasoning 3/4 teaspoon salt 1/2 teaspoon black pepper

■ Cut mushrooms into thick slices. Cut onions in wedges. Cut eggplant, zucchini, redbell pepper and tomatoes into 1-inch pieces.

■ Heat oil over medium heat in large nonstick skillet. Add onions and garlic. Cook andstir until onions are golden, about 4 minutes. Add mushrooms and eggplant and stiruntil golden, about 4 minutes. Add zucchini, bell pepper, tomatoes, Italian seasoning,salt and pepper. Cover and cook over low heat, stirring occasionally until vegetablesare tender, about 10 minutes.

■ Serves 6 to 8

■ If desired, spoon ratatouille into grilled portobello mushrooms or over couscous.


IT’S THE ULTIMATENUTRITION NO-BRAINER

’SHROOMS

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BM0106 roadmap lowres · proved damaging to the brain. The link between smoking, drinking and brain function hasn’t been studied enough, although 50 percent to 80 percent of alcoholics