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H12 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012 www.cumberlink.com
pinnaclehealth.org
When measured against all 257 Pennsylvania hospitals our experience ranked:
1st in Major Joint Replacements
4th in Heart Catheterization and Stenting
5th in Open Heart Surgery
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6th in Births
you need one of Pennsylvania’s most experienced hospitals, you’ll have to travel—
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Family Medicine & Walk-in Care | 218-3920Family health care by appointmentWalk-in care for patients who need same-day treatment. For those with their ownprimary care doctor, a summary of care provided is sent to that doctor’s office tocoordinate follow-up care. Hours Monday and Wednesday: 9 AM to 5 PM
Tuesday and Thursday: Noon to 8 PM
Friday: 8 AM to Noon
Imaging Services (Opening Jan. 18) | 972-4900MRI, CT, 3D and 4D ultrasound, full-body bone densitometry, and digital x-ray Digital mammography, with computer-aided detection, opening late MayHours Monday through Thursday: 7 AM to 8 PM
Friday: 7 AM to 6 PM
Lab Services (Opening Jan. 18) | 763-2191Complete specimen draws and collection No appointment needed for most lab testsHours Monday through Friday: 7 AM to 3:30 PM
EKG Services | 763-2191Simple test that records the heart’s electrical activity, often done as part of routinecare; appointment needed
Specialty Physician ServicesComing this spring
For more information, visit hsh.org or call 763-CARE.
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family medicine, imaging
and lab services, and specialty
physician care.
Conveniently located at 1211
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More Care In CarlisleH2 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012 Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H11www.cumberlink.com www.cumberlink.com
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not to eat
Domino’s Chicken Carbonara Breadbowl Pasta (1,480 calories)
mCDonalD’s Big Breakfast with large Biscuit, Hotcakes, margarine and syrup (1,370 calories, 46 g sugar)
KFC Half spicy Crispy Chicken meal with macaroni and Cheese, Potato Wedges and Biscuit (1,660 calories, 5,050 mg sodium)
Burger King large triple Whopper with Cheese Value meal with Fries(1,790 calories)
Quizno’s tuna melt (large) with Cheetos (1,900 calories, 145 g fat)
WenDy’s triple Baconator Combo meal with small fries and small coke(1,850 calories)
Dairy Queen Chicken strip Basket (6-piece w/Country gravy) (1,640 calories)
HarDee’s loaded Biscuit and gravy with large Hash rounds (1,530 calories)
long JoHn silVer’s Fish Combo Basket (750 calories, 12 g saturated fat)
Carl’s Jr. Double guacamole Bacon Burger with large Fries (1,590 calories)
© CTW Features
WHat
BeWare!tHe 10 WorstFast FooDitems aHeaD.By matthew m. f. millerCTW FEATURES
Fast food has a place in the hearts of human everywhere, but should it have a place in their bellies? It’s
not always easy to know exactly how unhealthy a menu item is, and with the constant barrage of advertising and inviting smells wafting through car win-dows, avoiding fast food isn’t just impossible – it’s unreasonable.
But that doesn’t mean there isn’t fast food fare that should be avoided at all costs.
David Zinczenko, author of the best-selling “Eat This, Not That!” book series created a list of the “Worst Fast-Food Meals in America,” which calls out the worst caloric offenders at major fast-food chains across the U.S. To determine the worst-of-the-worst list, Zinczenko evaluated calorie counts but also considered other nutritional values such as fat, saturated fat, sodium and added sugar. Topping the 2010 list is the Quizno’s Tuna Melt with Cheetos meal, which contains a whopping 1,900 calories. According to Zinczenko, that is the equivalent of nearly eight McDonald’s hamburgers.
W e i g H t l o s s P l a n n e r 2 0 1 1
what not to eat
Beware! The 10 worsT fasT food iTems ahead.Fast food has a place in the hearts of human everywhere, but
should it have a place in their bellies? It’s not always easy to know exactly how unhealthy a menu item is, and with the
constant barrage of advertising and inviting smells wafting through car windows, avoiding fast food isn’t just impossible – it’s unreason-able.
But that doesn’t mean there isn’t fast food fare that should be avoided at all costs.
David Zinczenko, author of the bestselling “Eat This, Not That!” book series created a list of the “Worst Fast-Food Meals in America,” which calls out the worst caloric offenders at major fast-food chains across the U.S.
To determine the worst-of-the-worst list, Zinczenko evaluated calorie counts but also considered other nutritional values such as fat, saturated fat, sodium and added sugar.
Topping the 2010 list is the Quizno’s Tuna Melt with Cheetos meal, which contains a whopping 1,900 calories. According to Zinczenko, that is the equivalent of nearly eight McDonald’s hamburgers.
• Continued from H3
Resolution“(It helps you to) track your calories and be more aware of what you’re eating from day to day,” Hughes said.
Fitness“This is the time of New
Year’s resolutions,” said Jim Mader, a certified person-al trainer, nutrition coach and yoga instructor at the
Carlisle Family YMCA.“For those resolving to
change something going into the New Year I would recom-mend that they be sure and share the resolutions with friends and family,” he said. “Also, write them down and keep them near at hand -- a sign on the refrigerator, a week-ly electronic reminder on the cell phone/calendar... ‘Resolu-tion - how’re we doing?’ ...the
more reminders, the better.” “Any change like this, ei-
ther to modify one’s exercise regimen or make a dietary change, is really about life-style change,” Mader added.
“Lifestyle changes take disci-pline and support. If a lifestyle modification becomes second nature and habitual, it is likely to stick. This isn’t easy, but it can be done.”
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Sticking to your New Year’s resolutionBy Allison HAgermAnSENTINEL [email protected]
It’s nearly a month into the New Year. How well have you been keeping up with your resolutions?
If you have already wavered in your dedi-cation to a certain goal, such as quitting smoking, losing weight or exercising more, you are not alone.
Luckily, area healthcare professionals have some tips and suggestions for staying on track with your resolutions throughout the year — or getting back on track if you have slipped off.
Across the board, they said the most im-portant thing you can do is not give up on yourself, no matter what stage you are at in making your resolution a reality.
“Simply don’t give up, even if you get dis-couraged,” said consulting hypnotist Cathy Keefe of the Hypnosis Office of Carlisle.
In her line of work, Keefe teaches people
to use affirmations or mantras they can re-cite to themselves when things get rough or urges become overwhelming.
smoke-freeIn the case of smoking cessation, Keefe said
she believes that when people quit, the nicotine only actually stays in the body for a few days.
“After that, it’s just dealing with the hab-it, not the drug itself,” she said.
“Resolutions do come and go so quick,” said Dawn Vioral, director of the Health Edu-cation Department at Sadler Health Center.
Vioral said they actually deter people from picking a specific date to begin quitting smoking, or from making it a “resolution.”
“It’s a process, one day after the other,” Vioral said.
Speaking to a doctor or treatment specialists and coming up with a plan to quit makes the effort that much more effective, Vioral added.
“They increase their success by 50 per-cent,” she said of people who seek help and make up a detailed plan to quit.
The website BecomeAnEx.org is also a helpful resource for people looking to be-
come ex-smokers.Experts from the Mayo Clinic’s Nicotine
Dependence Center in Rochester, Minn., contribute to the site and offer alternative tips for people when they crave a cigarette, such as calling a friend, exercising or contacting a quit smoking coach at 1-800-QUIT-NOW.
nutritionIn terms of weight loss and nutrition, Ashlee
Hughes of the PinnacleHealth Weight Loss Center said that, again, it’s important not to get discouraged when the going gets rough.
“The first thing I would say is do not get discouraged if you fall off the wagon,” Hughes said. “(The best thing to do is) to think of it as making a healthy lifestyle change instead of being on a diet.”
Hughes said that it’s important to re-member that “everyone has their little in-dulgences” as well, be it potato chips or chocolate cake, and that those treats are OK from time to time in moderation.
It’s also easier if you have a “buddy” or someone to be held accountable to, Hughes said, be it a relative, friend or co-worker.
“It’s a great way to work on things togeth-
er,” Hughes said.Keeping a daily food journal also paves the
way for success, Hughes said, adding that there are several online options for doing this, including MyFitnessPal.com, which al-lows you to record your food choices for free and also has free downloadable applications for your cell phone.
area professionals offer advice for staying on track.■
PinnacleHealth Weight loss Center“create Your Weight” classgiant - blue mountain commons2300 Linglestown Road, harrisburgSix-week program that talks about nutrition
and exercise$120 , Thursdays, 6-7 p.m. Feb. 23-march 29717-231-8900
sadler Health CenterLive Well classes - Tobacco cessationmondays at noon, 3 p.m. & 5:30 p.m.
Carlisle regional medical Center Live Well center, carlisle
Free. 717-960-4387 Hypnosis office of Carlisle 717-458-3944 Carlisle Family ymCA 717-243-2525
in Focus
• See Resolution, H11
H10 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012 Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H3www.cumberlink.com www.cumberlink.com
Alexander Spasic, M.D.Family Medicine
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Frugal, healthy livingEat Right Without ovERspEnding
At first, the idea of reducing your food budget may seem unthinkable, but with a little bit of practice and a lot of planning it will become easier as you go along.
Here are some suggestions on how you can keep up with your daily food requirements without having to go over budget.
1. Create a grocery list and stick to it.
Take the time to list all the food items you abso-lutely need and leave out the ones you can live with-out.
Once you're at the grocery store, stick to buying only the items on your list and avoid making impul-sive purchases.
2. Compare prices.Just because you are used to a certain product does
not mean you can't look around for more practical options.
Keep in mind that branded products usually cost
more than lesser known items, but the quality is sometimes just the same.
Also, if a product can be stored for a while without spoiling, you can save a lot by buying it in bulk.
3. Recycle coffee grounds.The average coffee grounds can give you a rich fla-
vor even after two or three uses. In order to maximize the taste of recycled coffee grounds, use a permanent filter on your coffee maker instead of disposable pa-per ones.
You should also keep the coffee grounds in the fridge in between uses.
4. Keep restaurant dinners to a minimum.
It's perfectly fine to enjoy a fancy dinner every once in a while, but as much as possible, try to cook your own meals at home.
If you are on the road and have to eat out a lot, you may want to try local hangouts instead of dining at five-star restaurants all the time.
People today are finding ways to cut down on all sorts of expenses, in-cluding the basic ones like housing,
clothing and food.
Photo courtesy of timbrk / yaymicro.com
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Millions tune into the “The Biggest Loser” TV show each season, inspired by watching the changes in contestants’ bodies, lives and even spirits every week.
Obesity – defined by a body mass index of 30 or over – is a concern for a growing number of Americans. According to a 2010 study by the National Center for Health Statis-tics, Centers for Disease Control and Prevention (CDC), the prevalence of obesity in 2007-2008 was 32.2 percent among adult men and 35.5 percent among adult women. A 2008 CDC survey found that 25.4 percent of U.S. adults did not spend any of their free time being physically active, including activities such as walking for exercise, gardening, golfing or running.
These numbers show that millions of Americans need to
Having a team to help generate rapid weight-
loss results isn’t a reality for most. Here’s how to be a ‘Loser’ without 24/7 assistance.
Create Your Own ‘Loser’• See Loser, H5
H4 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012 Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H9www.cumberlink.com www.cumberlink.com
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Getting physical activity at work
That’s not strictly true, though. There are ways in which you can be physically active at work, provided you
have the motivation. The following tips will help you get regular bursts of exer-cise throughout the day, benefiting both your physical and mental health.
TAKE A HIKETake the stairs instead of the elevator whenever you can. Start off slowly.
Don’t make your first trip via the staircase one that involves having to walk up eight flights of stairs. Increase the number of stairs you walk up over time. After a few months this will become a habit and you will rarely even consider about taking the elevator.
GET AWAY FROM THE DESKVolunteer to run errands around the workplace. If someone in your depart-
ment wants something delivered to a colleague three floors down, then volun-teer to take it. Don’t think that your position and status in the company mean that you can’t volunteer for such a task. Leading by example is the best way to lead. You’ll gain respect as well as improved fitness levels!
A LUNCH BREAKSee if any colleagues want to join you for a lunchtime walk. Walking for 30
minutes outside in the fresh air will provide you with your recommended daily quota of exercise, and leave you feeling re-energized for the afternoon ahead.
Remember to take regular breaks from you workspace throughout the day. One trick to ensure you do is to drink plenty of water. At least then you’ll have to walk to the washroom every so often.
If your job’s a sedentary one — one that you sit for long periods of time to carry
out — you may think that it’s impossible to take any physi-cal exercise while at work.
Photo courtesy of marad777 / yaymicro.com
One easy way to burn extra calories at work is to change how you meet with people. Instead of doing sit-down meetings all the time, switch to "walk-and-talk" meetings when you've got to have short exchanges with coworkers. And instead of picking up the phone or sending another email, get up and see the person face-to-face. It's healthier and could be a good career move as you communicate better in person.
TIP: Change how you meet
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start moving and making healthier food choices. But getting started can be a daunt-ing task and, unfortunately, reality is that not everyone who has a significant amount of weight to lose can be a contestant of the reality TV show.
Hopefully, the following expert advice will serve as food for thought for those looking to replicate the success of their fa-vorite contestants at home.
1 DeTermine wHy you eaT. most people who overeat or have weight issues are emotional eaters, says Dr.
Talia witkowski, a former eating disor-der psychologist and the current director of marketing and outreach for the nelson Center for emotional Healing, Los angeles.
“it is not only important to address the emotional issue when losing weight – it is essential,” she says. “without healing the emotional need for food, a person can-not lose all the excess weight they carry, and even if they do get down to a bottom weight, they will eventually put it back on.”
or they may develop another addiction
or compulsive behavior to fill the hole that overeating leaves in their lives, says wit-kowski, who strongly advises seeking help from a professional experienced in food addiction.
2 Don’T DieT. “People tend to as-sociate ‘diet’ with deprivation and other negative feelings,” says melissa
Buczek, a registered dietician, nutrition and wellness consultant, and founder of
right Start nutrition. “when working with clients, i encourage them to think of the changes they make as lifestyle modifica-tions.”
She recommends building a foundation of healthy habits, which will provide the edu-cation and tools needed to lose a significant amount of weight, as well as the motivation and confidence needed to stay on course.
Buczek believes rethinking portion sizes and keeping a food journal are both keys
to success. “you can still enjoy your favor-ite foods but choose smaller portions,” she notes. “you’ll feel less deprived and find it easier to stick to your healthy eating goals, in the long run. Then, write down what you eat daily, including when, where, how much and how you feel at all meals and snacks. it’s a powerful tool that allows you to stay accountable and increase awareness of your daily habits.”
need help? Seek out a registered dieti-cian, who must meet academic and profes-sional requirements, she notes, or a group like weight watchers to provide account-ability on a weekly basis.
3 FinD a workouT BuDDy. work-ing out as part of a team also brings accountability, as well as support
and camaraderie, says rocky Snyder, a cer-tified strength and conditioning specialist and personal trainer based in Santa Cruz, Calif. “it is by working with other people who are overweight and who are looking to do something about it, where the power to change lies.”
Loser• Continued from H4
• See Loser, H6
“Without healing the emotional need for food, a person cannot lose all the excess weight they carry, and even if they do get down to a bottom weight,
they will eventually put it back on.”
Dr. Talia WiTkoWskinelson center for emotional healing
FaCT: spinach is packed with flavonoids, a type of phytonutrient that has been shown to fight cancer. flavonoids can slow cell divi-sion in human stomach and skin cancer cells. spinach has also been shown to protect against aggressive forms of prostate cancer.
Popeye’s diet secretLet Spinach
change Your Life
However, Popeye’s use of spinach to boost his strength was not unfounded, as spinach is one of the healthiest foods for making your body stronger and healthier.
Spinach is considered to be the one of the most nutrient-rich foods. it provides powerful antioxidant protection, is rich in minerals and vitamins and will increase your energy levels.
it is important to also recognize the long-term benefits of incorporating spinach into your diet.
eating one cup of spinach twice a week has been shown to increase your body’s protection against stress, inflammatory problems, cardio-
vascular problems, bone problems, and various types of cancer.
increasing your intake of spinach might just be a matter of adding it to meals you already eat.
use spinach leaves in salad. add spinach to an omelet for added flavor and nutrition. Stir some spinach into pasta dishes or place it on a homemade pizza.
another easy option is to simply toss some spinach with olive oil and garlic over low heat for a delicious side dish.
adding spinach to your regular diet is simple. The benefits of increasing your intake will far outweigh the hassle.
It may seem like old Popeye cartoons were just a clever scheme to
get reluctant children to eat spinach. in fact, that may be correct.
Photos courtesy silencefoto, rook / yaymicro.com
H8 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012 Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H5www.cumberlink.com www.cumberlink.com
Carlisle Center3 Jennifer Court, Suite A
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Buddies can be found in many places, such as at work, the gym, at church and in the family, Snyder says. “The parents of your children’s sport teams that normally sit on the sidelines and watch may be inspired to get off the bleachers and move.”
Think about it: there are very few things in life that are done alone, and most youth physical activi-ties take place in a group setting, he points out. “Being in a group gives you a sense of belonging. It also makes you feel part of a team. It says that, you are not alone!”
4 Take advanTage of healTh cluB fITneSS claSSeS. exercising in
a class setting “gives you a feel-ing of safety, that you are not being singled out as right or wrong,” says donna cyrus, senior vice president of programming for crunch fitness health clubs. “You have the ability to progress quicker, come back to [the]
same class, get better and better.”Plus, health clubs design most
classes to make working out fun. camaraderie often develops be-tween classmates who exercise to-gether regularly, as well as between students and the instructor, she says. In addition, students end up attending regularly when they real-ize someone notices when they’re not there.
Intimidated? Shorter classes, like those 30 minutes in length, that aren’t overly challenging can serve as group setting “safe havens,” cyrus advises. “go three times a week. Start with a reasonable choice of what can do first week, then slowly, but surely take yourself to the next level.”
5 SeT a reward. “a veri-table ‘carrot on a stick’ can be a very motivating tool for
some that are goal oriented,” Sny-der says. “It also allows those try-ing to lose weight to shift constant focus off their weight loss goal and
more on something else they would like to acquire or achieve.”
he notes that some people choose rewards that make them feel bet-ter about their new and improved bodies, such as massages, mani-cures and pedicures, or a new hair-style. others might choose a trip or even an overnight stay at bed and breakfast.
Snyder recently worked with a group that set a non-self-centered prize for its six-week challenge: to donate dog food to a local shelter in the amount of weight lost multi-plied by 10.
“a prize that focuses on help-ing others is not just altruistic but, from a spiritual perspective, quite powerful,” he says. “Thinking of how we can be of service to oth-ers creates gratitude in our hearts. gratitude is a great way of right-sizing our own problems and get-ting out of our own way. when we are experiencing gratitude, the likelihood that we sabotage our progress is much less.”
Loser• Continued from H5
w e i g h t l o s s p l a n n e r 2 0 1 1
1/4 page ad
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WOrkiT OUTCalifornia-based personal trainer rocky Snyder recommends these five quick workouts that almost anyone can do in about eight minutes.
He explains that the approach is based on the Tabata Protocol, with eight total sets of 20 seconds of work and10 seconds of rest following each set. The total time to accomplish eight 20-second sets with 10 seconds rest in between is four minutes; doing both parts of a workout takes eight minutes.
“The calories burned after the fact are what is the amazing part,” Snyder says. “The body will require many calories to recuperate, and the majority of calories utilized for recuperation will be fat calories.”
WOrkOUT 1PArT 1 (4 MiNUTeS)4 sets of bodyweight squats4 sets of bodyweight lunges
PArT 2 (4 MiNUTeS)4 sets of push-ups4 sets of chair dips
WOrkOUT 2PArT 1 (4 MiNUTeS)4 sets of jumping jacks4 sets of split jumps (forward split,
jump and switch legs)
PArT 2 (4 MiNUTeS)4 sets of Burpees (stand, drop into squat,
hop feet back to a push up, hop feet forward and stand back up)
4 sets of alligator push-ups (staggered hand position forward and back while performing a push in between each step with the hands like an alligator)
WOrkOUT 3PArT 1 (4 MiNUTeS) 4 sets of jump rope 4 sets of lateral shuffle (side
stepping back and forthover 10 to 15 feet)
PArT 2 (4 MiNUTeS)4 sets of squats with
overhead dumbbell press 4 sets of prone plank
with leg march
WOrkOUT 4PArT 18 sets of squats
Part 28 sets of renegade row
(in a push- up positionholding dumbbells, lift a dumbbell to the chest and back to the floor, thenswitch arms)
WOrkOUT 5PArT 1 (4 MiNUTeS) 8 sets of split squats(squats in a split position)
PArT 28 sets of push-ups
© CTW Features
H6 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012 Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H7www.cumberlink.com www.cumberlink.com
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Buddies can be found in many places, such as at work, the gym, at church and in the family, Snyder says. “The parents of your children’s sport teams that normally sit on the sidelines and watch may be inspired to get off the bleachers and move.”
Think about it: there are very few things in life that are done alone, and most youth physical activi-ties take place in a group setting, he points out. “Being in a group gives you a sense of belonging. It also makes you feel part of a team. It says that, you are not alone!”
4 Take advanTage of healTh cluB fITneSS claSSeS. exercising in
a class setting “gives you a feel-ing of safety, that you are not being singled out as right or wrong,” says donna cyrus, senior vice president of programming for crunch fitness health clubs. “You have the ability to progress quicker, come back to [the]
same class, get better and better.”Plus, health clubs design most
classes to make working out fun. camaraderie often develops be-tween classmates who exercise to-gether regularly, as well as between students and the instructor, she says. In addition, students end up attending regularly when they real-ize someone notices when they’re not there.
Intimidated? Shorter classes, like those 30 minutes in length, that aren’t overly challenging can serve as group setting “safe havens,” cyrus advises. “go three times a week. Start with a reasonable choice of what can do first week, then slowly, but surely take yourself to the next level.”
5 SeT a reward. “a veri-table ‘carrot on a stick’ can be a very motivating tool for
some that are goal oriented,” Sny-der says. “It also allows those try-ing to lose weight to shift constant focus off their weight loss goal and
more on something else they would like to acquire or achieve.”
he notes that some people choose rewards that make them feel bet-ter about their new and improved bodies, such as massages, mani-cures and pedicures, or a new hair-style. others might choose a trip or even an overnight stay at bed and breakfast.
Snyder recently worked with a group that set a non-self-centered prize for its six-week challenge: to donate dog food to a local shelter in the amount of weight lost multi-plied by 10.
“a prize that focuses on help-ing others is not just altruistic but, from a spiritual perspective, quite powerful,” he says. “Thinking of how we can be of service to oth-ers creates gratitude in our hearts. gratitude is a great way of right-sizing our own problems and get-ting out of our own way. when we are experiencing gratitude, the likelihood that we sabotage our progress is much less.”
Loser• Continued from H5
w e i g h t l o s s p l a n n e r 2 0 1 1
1/4 page ad
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WOrkiT OUTCalifornia-based personal trainer rocky Snyder recommends these five quick workouts that almost anyone can do in about eight minutes.
He explains that the approach is based on the Tabata Protocol, with eight total sets of 20 seconds of work and10 seconds of rest following each set. The total time to accomplish eight 20-second sets with 10 seconds rest in between is four minutes; doing both parts of a workout takes eight minutes.
“The calories burned after the fact are what is the amazing part,” Snyder says. “The body will require many calories to recuperate, and the majority of calories utilized for recuperation will be fat calories.”
WOrkOUT 1PArT 1 (4 MiNUTeS)4 sets of bodyweight squats4 sets of bodyweight lunges
PArT 2 (4 MiNUTeS)4 sets of push-ups4 sets of chair dips
WOrkOUT 2PArT 1 (4 MiNUTeS)4 sets of jumping jacks4 sets of split jumps (forward split,
jump and switch legs)
PArT 2 (4 MiNUTeS)4 sets of Burpees (stand, drop into squat,
hop feet back to a push up, hop feet forward and stand back up)
4 sets of alligator push-ups (staggered hand position forward and back while performing a push in between each step with the hands like an alligator)
WOrkOUT 3PArT 1 (4 MiNUTeS) 4 sets of jump rope 4 sets of lateral shuffle (side
stepping back and forthover 10 to 15 feet)
PArT 2 (4 MiNUTeS)4 sets of squats with
overhead dumbbell press 4 sets of prone plank
with leg march
WOrkOUT 4PArT 18 sets of squats
Part 28 sets of renegade row
(in a push- up positionholding dumbbells, lift a dumbbell to the chest and back to the floor, thenswitch arms)
WOrkOUT 5PArT 1 (4 MiNUTeS) 8 sets of split squats(squats in a split position)
PArT 28 sets of push-ups
© CTW Features
H6 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012 Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H7www.cumberlink.com www.cumberlink.com
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start moving and making healthier food choices. But getting started can be a daunt-ing task and, unfortunately, reality is that not everyone who has a significant amount of weight to lose can be a contestant of the reality TV show.
Hopefully, the following expert advice will serve as food for thought for those looking to replicate the success of their fa-vorite contestants at home.
1 DeTermine wHy you eaT. most people who overeat or have weight issues are emotional eaters, says Dr.
Talia witkowski, a former eating disor-der psychologist and the current director of marketing and outreach for the nelson Center for emotional Healing, Los angeles.
“it is not only important to address the emotional issue when losing weight – it is essential,” she says. “without healing the emotional need for food, a person can-not lose all the excess weight they carry, and even if they do get down to a bottom weight, they will eventually put it back on.”
or they may develop another addiction
or compulsive behavior to fill the hole that overeating leaves in their lives, says wit-kowski, who strongly advises seeking help from a professional experienced in food addiction.
2 Don’T DieT. “People tend to as-sociate ‘diet’ with deprivation and other negative feelings,” says melissa
Buczek, a registered dietician, nutrition and wellness consultant, and founder of
right Start nutrition. “when working with clients, i encourage them to think of the changes they make as lifestyle modifica-tions.”
She recommends building a foundation of healthy habits, which will provide the edu-cation and tools needed to lose a significant amount of weight, as well as the motivation and confidence needed to stay on course.
Buczek believes rethinking portion sizes and keeping a food journal are both keys
to success. “you can still enjoy your favor-ite foods but choose smaller portions,” she notes. “you’ll feel less deprived and find it easier to stick to your healthy eating goals, in the long run. Then, write down what you eat daily, including when, where, how much and how you feel at all meals and snacks. it’s a powerful tool that allows you to stay accountable and increase awareness of your daily habits.”
need help? Seek out a registered dieti-cian, who must meet academic and profes-sional requirements, she notes, or a group like weight watchers to provide account-ability on a weekly basis.
3 FinD a workouT BuDDy. work-ing out as part of a team also brings accountability, as well as support
and camaraderie, says rocky Snyder, a cer-tified strength and conditioning specialist and personal trainer based in Santa Cruz, Calif. “it is by working with other people who are overweight and who are looking to do something about it, where the power to change lies.”
Loser• Continued from H4
• See Loser, H6
“Without healing the emotional need for food, a person cannot lose all the excess weight they carry, and even if they do get down to a bottom weight,
they will eventually put it back on.”
Dr. Talia WiTkoWskinelson center for emotional healing
FaCT: spinach is packed with flavonoids, a type of phytonutrient that has been shown to fight cancer. flavonoids can slow cell divi-sion in human stomach and skin cancer cells. spinach has also been shown to protect against aggressive forms of prostate cancer.
Popeye’s diet secretLet Spinach
change Your Life
However, Popeye’s use of spinach to boost his strength was not unfounded, as spinach is one of the healthiest foods for making your body stronger and healthier.
Spinach is considered to be the one of the most nutrient-rich foods. it provides powerful antioxidant protection, is rich in minerals and vitamins and will increase your energy levels.
it is important to also recognize the long-term benefits of incorporating spinach into your diet.
eating one cup of spinach twice a week has been shown to increase your body’s protection against stress, inflammatory problems, cardio-
vascular problems, bone problems, and various types of cancer.
increasing your intake of spinach might just be a matter of adding it to meals you already eat.
use spinach leaves in salad. add spinach to an omelet for added flavor and nutrition. Stir some spinach into pasta dishes or place it on a homemade pizza.
another easy option is to simply toss some spinach with olive oil and garlic over low heat for a delicious side dish.
adding spinach to your regular diet is simple. The benefits of increasing your intake will far outweigh the hassle.
It may seem like old Popeye cartoons were just a clever scheme to
get reluctant children to eat spinach. in fact, that may be correct.
Photos courtesy silencefoto, rook / yaymicro.com
H8 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012 Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H5www.cumberlink.com www.cumberlink.com
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Millions tune into the “The Biggest Loser” TV show each season, inspired by watching the changes in contestants’ bodies, lives and even spirits every week.
Obesity – defined by a body mass index of 30 or over – is a concern for a growing number of Americans. According to a 2010 study by the National Center for Health Statis-tics, Centers for Disease Control and Prevention (CDC), the prevalence of obesity in 2007-2008 was 32.2 percent among adult men and 35.5 percent among adult women. A 2008 CDC survey found that 25.4 percent of U.S. adults did not spend any of their free time being physically active, including activities such as walking for exercise, gardening, golfing or running.
These numbers show that millions of Americans need to
Having a team to help generate rapid weight-
loss results isn’t a reality for most. Here’s how to be a ‘Loser’ without 24/7 assistance.
Create Your Own ‘Loser’• See Loser, H5
H4 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012 Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H9www.cumberlink.com www.cumberlink.com
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Getting physical activity at work
That’s not strictly true, though. There are ways in which you can be physically active at work, provided you
have the motivation. The following tips will help you get regular bursts of exer-cise throughout the day, benefiting both your physical and mental health.
TAKE A HIKETake the stairs instead of the elevator whenever you can. Start off slowly.
Don’t make your first trip via the staircase one that involves having to walk up eight flights of stairs. Increase the number of stairs you walk up over time. After a few months this will become a habit and you will rarely even consider about taking the elevator.
GET AWAY FROM THE DESKVolunteer to run errands around the workplace. If someone in your depart-
ment wants something delivered to a colleague three floors down, then volun-teer to take it. Don’t think that your position and status in the company mean that you can’t volunteer for such a task. Leading by example is the best way to lead. You’ll gain respect as well as improved fitness levels!
A LUNCH BREAKSee if any colleagues want to join you for a lunchtime walk. Walking for 30
minutes outside in the fresh air will provide you with your recommended daily quota of exercise, and leave you feeling re-energized for the afternoon ahead.
Remember to take regular breaks from you workspace throughout the day. One trick to ensure you do is to drink plenty of water. At least then you’ll have to walk to the washroom every so often.
If your job’s a sedentary one — one that you sit for long periods of time to carry
out — you may think that it’s impossible to take any physi-cal exercise while at work.
Photo courtesy of marad777 / yaymicro.com
One easy way to burn extra calories at work is to change how you meet with people. Instead of doing sit-down meetings all the time, switch to "walk-and-talk" meetings when you've got to have short exchanges with coworkers. And instead of picking up the phone or sending another email, get up and see the person face-to-face. It's healthier and could be a good career move as you communicate better in person.
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Sticking to your New Year’s resolutionBy Allison HAgermAnSENTINEL [email protected]
It’s nearly a month into the New Year. How well have you been keeping up with your resolutions?
If you have already wavered in your dedi-cation to a certain goal, such as quitting smoking, losing weight or exercising more, you are not alone.
Luckily, area healthcare professionals have some tips and suggestions for staying on track with your resolutions throughout the year — or getting back on track if you have slipped off.
Across the board, they said the most im-portant thing you can do is not give up on yourself, no matter what stage you are at in making your resolution a reality.
“Simply don’t give up, even if you get dis-couraged,” said consulting hypnotist Cathy Keefe of the Hypnosis Office of Carlisle.
In her line of work, Keefe teaches people
to use affirmations or mantras they can re-cite to themselves when things get rough or urges become overwhelming.
smoke-freeIn the case of smoking cessation, Keefe said
she believes that when people quit, the nicotine only actually stays in the body for a few days.
“After that, it’s just dealing with the hab-it, not the drug itself,” she said.
“Resolutions do come and go so quick,” said Dawn Vioral, director of the Health Edu-cation Department at Sadler Health Center.
Vioral said they actually deter people from picking a specific date to begin quitting smoking, or from making it a “resolution.”
“It’s a process, one day after the other,” Vioral said.
Speaking to a doctor or treatment specialists and coming up with a plan to quit makes the effort that much more effective, Vioral added.
“They increase their success by 50 per-cent,” she said of people who seek help and make up a detailed plan to quit.
The website BecomeAnEx.org is also a helpful resource for people looking to be-
come ex-smokers.Experts from the Mayo Clinic’s Nicotine
Dependence Center in Rochester, Minn., contribute to the site and offer alternative tips for people when they crave a cigarette, such as calling a friend, exercising or contacting a quit smoking coach at 1-800-QUIT-NOW.
nutritionIn terms of weight loss and nutrition, Ashlee
Hughes of the PinnacleHealth Weight Loss Center said that, again, it’s important not to get discouraged when the going gets rough.
“The first thing I would say is do not get discouraged if you fall off the wagon,” Hughes said. “(The best thing to do is) to think of it as making a healthy lifestyle change instead of being on a diet.”
Hughes said that it’s important to re-member that “everyone has their little in-dulgences” as well, be it potato chips or chocolate cake, and that those treats are OK from time to time in moderation.
It’s also easier if you have a “buddy” or someone to be held accountable to, Hughes said, be it a relative, friend or co-worker.
“It’s a great way to work on things togeth-
er,” Hughes said.Keeping a daily food journal also paves the
way for success, Hughes said, adding that there are several online options for doing this, including MyFitnessPal.com, which al-lows you to record your food choices for free and also has free downloadable applications for your cell phone.
area professionals offer advice for staying on track.■
PinnacleHealth Weight loss Center“create Your Weight” classgiant - blue mountain commons2300 Linglestown Road, harrisburgSix-week program that talks about nutrition
and exercise$120 , Thursdays, 6-7 p.m. Feb. 23-march 29717-231-8900
sadler Health CenterLive Well classes - Tobacco cessationmondays at noon, 3 p.m. & 5:30 p.m.
Carlisle regional medical Center Live Well center, carlisle
Free. 717-960-4387 Hypnosis office of Carlisle 717-458-3944 Carlisle Family ymCA 717-243-2525
in Focus
• See Resolution, H11
H10 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012 Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H3www.cumberlink.com www.cumberlink.com
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Frugal, healthy livingEat Right Without ovERspEnding
At first, the idea of reducing your food budget may seem unthinkable, but with a little bit of practice and a lot of planning it will become easier as you go along.
Here are some suggestions on how you can keep up with your daily food requirements without having to go over budget.
1. Create a grocery list and stick to it.
Take the time to list all the food items you abso-lutely need and leave out the ones you can live with-out.
Once you're at the grocery store, stick to buying only the items on your list and avoid making impul-sive purchases.
2. Compare prices.Just because you are used to a certain product does
not mean you can't look around for more practical options.
Keep in mind that branded products usually cost
more than lesser known items, but the quality is sometimes just the same.
Also, if a product can be stored for a while without spoiling, you can save a lot by buying it in bulk.
3. Recycle coffee grounds.The average coffee grounds can give you a rich fla-
vor even after two or three uses. In order to maximize the taste of recycled coffee grounds, use a permanent filter on your coffee maker instead of disposable pa-per ones.
You should also keep the coffee grounds in the fridge in between uses.
4. Keep restaurant dinners to a minimum.
It's perfectly fine to enjoy a fancy dinner every once in a while, but as much as possible, try to cook your own meals at home.
If you are on the road and have to eat out a lot, you may want to try local hangouts instead of dining at five-star restaurants all the time.
People today are finding ways to cut down on all sorts of expenses, in-cluding the basic ones like housing,
clothing and food.
Photo courtesy of timbrk / yaymicro.com
Family Medicine & Walk-in Care | 218-3920Family health care by appointmentWalk-in care for patients who need same-day treatment. For those with their ownprimary care doctor, a summary of care provided is sent to that doctor’s office tocoordinate follow-up care. Hours Monday and Wednesday: 9 AM to 5 PM
Tuesday and Thursday: Noon to 8 PM
Friday: 8 AM to Noon
Imaging Services (Opening Jan. 18) | 972-4900MRI, CT, 3D and 4D ultrasound, full-body bone densitometry, and digital x-ray Digital mammography, with computer-aided detection, opening late MayHours Monday through Thursday: 7 AM to 8 PM
Friday: 7 AM to 6 PM
Lab Services (Opening Jan. 18) | 763-2191Complete specimen draws and collection No appointment needed for most lab testsHours Monday through Friday: 7 AM to 3:30 PM
EKG Services | 763-2191Simple test that records the heart’s electrical activity, often done as part of routinecare; appointment needed
Specialty Physician ServicesComing this spring
For more information, visit hsh.org or call 763-CARE.
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More Care In CarlisleH2 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012 Sunday, January 22, 2012, The Sentinel, Carlisle, Pa. — H11www.cumberlink.com www.cumberlink.com
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not to eat
Domino’s Chicken Carbonara Breadbowl Pasta (1,480 calories)
mCDonalD’s Big Breakfast with large Biscuit, Hotcakes, margarine and syrup (1,370 calories, 46 g sugar)
KFC Half spicy Crispy Chicken meal with macaroni and Cheese, Potato Wedges and Biscuit (1,660 calories, 5,050 mg sodium)
Burger King large triple Whopper with Cheese Value meal with Fries(1,790 calories)
Quizno’s tuna melt (large) with Cheetos (1,900 calories, 145 g fat)
WenDy’s triple Baconator Combo meal with small fries and small coke(1,850 calories)
Dairy Queen Chicken strip Basket (6-piece w/Country gravy) (1,640 calories)
HarDee’s loaded Biscuit and gravy with large Hash rounds (1,530 calories)
long JoHn silVer’s Fish Combo Basket (750 calories, 12 g saturated fat)
Carl’s Jr. Double guacamole Bacon Burger with large Fries (1,590 calories)
© CTW Features
WHat
BeWare!tHe 10 WorstFast FooDitems aHeaD.By matthew m. f. millerCTW FEATURES
Fast food has a place in the hearts of human everywhere, but should it have a place in their bellies? It’s
not always easy to know exactly how unhealthy a menu item is, and with the constant barrage of advertising and inviting smells wafting through car win-dows, avoiding fast food isn’t just impossible – it’s unreasonable.
But that doesn’t mean there isn’t fast food fare that should be avoided at all costs.
David Zinczenko, author of the best-selling “Eat This, Not That!” book series created a list of the “Worst Fast-Food Meals in America,” which calls out the worst caloric offenders at major fast-food chains across the U.S. To determine the worst-of-the-worst list, Zinczenko evaluated calorie counts but also considered other nutritional values such as fat, saturated fat, sodium and added sugar. Topping the 2010 list is the Quizno’s Tuna Melt with Cheetos meal, which contains a whopping 1,900 calories. According to Zinczenko, that is the equivalent of nearly eight McDonald’s hamburgers.
W e i g H t l o s s P l a n n e r 2 0 1 1
what not to eat
Beware! The 10 worsT fasT food iTems ahead.Fast food has a place in the hearts of human everywhere, but
should it have a place in their bellies? It’s not always easy to know exactly how unhealthy a menu item is, and with the
constant barrage of advertising and inviting smells wafting through car windows, avoiding fast food isn’t just impossible – it’s unreason-able.
But that doesn’t mean there isn’t fast food fare that should be avoided at all costs.
David Zinczenko, author of the bestselling “Eat This, Not That!” book series created a list of the “Worst Fast-Food Meals in America,” which calls out the worst caloric offenders at major fast-food chains across the U.S.
To determine the worst-of-the-worst list, Zinczenko evaluated calorie counts but also considered other nutritional values such as fat, saturated fat, sodium and added sugar.
Topping the 2010 list is the Quizno’s Tuna Melt with Cheetos meal, which contains a whopping 1,900 calories. According to Zinczenko, that is the equivalent of nearly eight McDonald’s hamburgers.
• Continued from H3
Resolution“(It helps you to) track your calories and be more aware of what you’re eating from day to day,” Hughes said.
Fitness“This is the time of New
Year’s resolutions,” said Jim Mader, a certified person-al trainer, nutrition coach and yoga instructor at the
Carlisle Family YMCA.“For those resolving to
change something going into the New Year I would recom-mend that they be sure and share the resolutions with friends and family,” he said. “Also, write them down and keep them near at hand -- a sign on the refrigerator, a week-ly electronic reminder on the cell phone/calendar... ‘Resolu-tion - how’re we doing?’ ...the
more reminders, the better.” “Any change like this, ei-
ther to modify one’s exercise regimen or make a dietary change, is really about life-style change,” Mader added.
“Lifestyle changes take disci-pline and support. If a lifestyle modification becomes second nature and habitual, it is likely to stick. This isn’t easy, but it can be done.”
H12 — The Sentinel, Carlisle, Pa., Sunday, January 22, 2012 www.cumberlink.com
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Sunday, January 22, 2012
