MAY 2016

What happens when a go go go busi-ness Mom opens a gym with her family? Jym NJuice is just what Atlanta’s East Metro area hasbeen asking for. Apryl Espinoza-Wade owns thenew gym – Jym N Juice. Her goal is to helpthose of you who were just as she was.

“After my children were born, Ibegan gaining weight gradually anddidn't realize how badly until my healthstarted being affected. I was over200lbs but was focused on everyonebut myself! The family and my busi-ness.. I didn't make time for myself”

Jym N Juice, the play on Snoop Dogg’s popu-lar song is not the only sign of how fun of anenvironment this gym is. Running a gym such asthis with her husband and daughter, this FitnessStudio has something for everyone. Their mis-sion is affordable fitness for all. No matter if youare addicted to working out or if you haven’tseen the inside of a gym since the kids wereborn, if you’re a student or a Sensational Seniorlooking to stay active, they have a program foryou at a price that won’t break the bank.

Jym N Juice is a group fitness studio that fea-tures all of the best and most popular group fit-ness formats but in a more intimate class setting.They offer over 30 classes a week that includeclasses for children of the age of 4 to their SilverSneakers program. There’s genuinely somethingfor everyone.

Kydz Jym is their kid’s program that has a vari-ety of classes to keep your child active andhealthy. From Kid’s Tap to Young Adult SelfDefense, they can find something they’re inter-ested in. Their dance team, “Next LevelDancers,” is soon to perform for the AtlantaDream Basketball game.

Jym N Juice is now holding a monthly chal-lenge “The Great Juiced Up, Chisel DownChallenge.” The program leans on the conceptof group fitness keeping you accountable.

“We believe nutrition is just as important as fit-

ness. They go hand in hand. You can’t expectthat summer body just from watching what youeat OR just going to the gym twice a week. Youneed both to do it the healthy way.”

They are offering nutritional counseling as wellas a new class “BootyCamp” to tone those lowerabs, thighs and of course buns to get you swimsuit ready the healthy way.

Jym N Juice is located in Conyers at 1955 GA138 Suite 500, across from Bojangles, adjacentto Los Charros and behind Fidelity Bank. We area part of a pilot program that allows us to acceptinsurance if your insurance has fitness benefits.The facility also offers use of our fitness equip-ment during the hours of 8:30 until 8:30 daily.We have hydraulic fitness equipment, freeweights, spin bikes, elliptical and a smithmachine. Personal Training can be set up byappointment. The gym schedule can be viewed

atwww.jymnjuicefitness.com.You can get started for $20 registration and $30per month or just $45 for one month.

Come by or call the gym for details. 678-861-8108. Take control and Juice Up Your JymExperience!

G et Juiced Up!

It turns outthat manyAmericanshave no ideathatMemorialDay is cele-brated tohonor the

nation’s fallenmilitary men and women, and they’re

turning to Google in droves to search for the truemeaning of the holiday.

Ever since 2011, “What is Memorial Day?” hasranked near the very top of the list of Google search-es related to the holiday, surpassed only by “When IsMemorial Day?” according to Google Trends data.

The remaining searches in the top 10 further revealpeople’s confusion regarding the meaning of the holi-day, which is now celebrated more for kicking offsummer, opening beaches and lighting barbecue grillsthan honoring those who sacrificed their lives for thenation.

Rounding out the rest of the top five Google search-es related to Memorial Day are:

• Why do we celebrate Memorial Day?• Is Memorial Day a holiday?• What is Memorial Day about/what does it mean?That being said, we thought we’d share some of our

favorite party foods that your teeth will enjoy too!WATERMELON: Watermelon is delicious and

extremely healthy. It’s mostly made up of water andpacked with vitamins A, C and B6, and the potentantioxidant, lycopene.

FRUIT AND CHEESE: No picnic is complete with-out a cheese and fruit platter! Cheese is good for yourteeth in several ways. First, it helps produce saliva,which rids your mouth of harmful bacteria. Also, thecalcium and phosphates in cheese help to keep teethstrong. For fruits, choose low-acid options, such asapples, apricots and plums.

CORN ON THE COB: This outdoor party essentialis loaded with healthy nutrients that are important fordental health such as fiber, vitamin C, magnesiumand phosphorus. Just be sure to clean out particlesstuck in your teeth, as they can counteract the healthbenefits.

VEGGIE SKEWERS: You can never have too manyvegetables, so chop some up and skewer them forshish kabobs on the grill. Bell peppers, tomatoes,mushrooms, zucchini and squash are some greatveggies to grill.

HEALTHY COLESLAW: Cabbage is a low-calorieveggie that is full of vitamin C. There are manyhealthy variations, such as those that use Greekyogurt instead of mayonnaise, and apple cider vine-gar instead of regular vinegar. With just a few simpleingredient swaps, you can load up your plate at thenext picnic guilt-free and teeth-friendly!

We hope that you have a wonderful Memorial Daythat is shared with family and friends and filled withlots of beautiful weather and great food!

Many Americans Don’t Know WhyWe Celebrate Memorial Day!

PAGE 2 O U R H E A L T H Y C O M M U N I T I E S MAY 2016

With childhood obesity rates increasing and physi-

cal fitness classes decreasing, many concerned par-

ents are turning to personal trainers not only for

themselves, but also for their kids. The latest statis-

tics from the American Obesity Association showing

30 percent of children aged 6 to 18 are overweight,

and another 15 percent are obese. It's not surprising

that parents are seeking new ways to combat the

growing trend.

Are Personal Trainers for Kids theSolution?

It may not be the solution for every child, but for

some kids a personal trainer can be a great way to

learn healthy behaviors that will last a lifetime. It's also

a great way for an overweight child to get some imme-

diate results and reinforce the benefits of fitness.

Given that childhood obesity predicts adult obesity

with amazing accuracy, a good sports parent is wise

to encourage healthy habits early. A personal trainer

can be another way to provide direction, structure,

and strategies that help create a habit of healthy living

that can have a tremendous impact in a child's life.

Another reason some parents hire personal train-

ers for their kids is to improve sports performance

and sports skill training. According to the American

Academy of Pediatrics, kids as young as 8 years

old can benefit from low-resistance exercise with

small weights and actually grow stronger with little

risk of injury.

Is a Personal Trainer Right for YourChild?

A trainer can be helpful in the following scenarios:

• Your child doesn't like organized sports

• Your child is self-conscious playing sports or trying

new activities

• Your child has some health issues and you prefer

supervised exercise sessions

• Your child expresses interest in personal training

What Kind of Personal Trainer isBest for Children?

A personal trainer who works with adults isn't always

the best option for a child. Here are some recommen-

dations for finding the best trainer for your child:

• The trainer should have a degree and/or nationally

recognized certification (NSCA, ACSM, etc..)

• The trainer should have experience training chil-

dren, including a sense of humor and patience

• The trainer should create training sessions around

fun activities that aren't typical gym routines and

include input from the child

• The trainer should have offer a balanced routine

of strength, cardio and core exercise.

• The trainer should help the child find activities he

enjoys and will do on his own.

• The trainer should have references from parents

of other kid-clients.

• Ask questions about the trainer's philosophy about

working with kids and setting goals and make sure

you agree with the approach.

• Attend the first one or two sessions with your child

and see if it meets your needs.

As a parent you need to be patient and encouraging

for your child to get the most of the sessions. To

improve motor skills, speed, and coordination, children

need to work with a trainer once or twice a week for

three to four months before they develop a habit of

exercise and be motivated to stay active on their own.

For kids to develop a new lifestyle takes time, and

the goals of you, your child and the personal trainer

need to be realistic and modest.

Source:-- The American Academy of Pediatrics

-- The American Obesity Association

Parents are turning to personal trainers for their childrenBy Elizabeth Quinn

MAY 2016 O U R H E A L T H Y C O M M U N I T I E S PAGE 3

PAGE 4 O U R H E A L T H Y C O M M U N I T I E S MAY 2016

BOOT CAMP BLUESOk so here’s the thing! We see are boot camp fitness popping up at most fitness

establishments. Boot camps can be very effective and a great way to challengeyour body and fitness stamina if they are done in an environment that is safe andhas spotters available to ensure your execution and form are correct.

That being said, many years ago “pre fitness professional days”, I attended aboot camp and it was actually awesome! It offered something for everyone andfrom all different levels of fitness. I was 100% sold on this experience andextremely diligent in my efforts to attend daily and stick to the meal plan. Everyday we turned in our meal books to receive a pass or fail grade (smiley face orfrown). And me being the overachiever looked forward to my smiley face everyday. Week after week I repeated this routine looking forward to my teacher’s pet“A”. Until one day it all changed. After numerous weeks of diligence I felt comfort-able with a small splurge of 1 Hersey’s candy kiss and 2 twizzlers. I thought forsure this small indulgent would not reduce my straight A status. So the next morn-ing I proudly turned turned in my book and joined my fellow boot campers foranother amazing morning workout. After class I retrieved my book with a big smileand was mortified to see that I had a FROWN!!! I couldn’t believe it!! SURELY thisis a mistake… she must have marked the wrong book!! This is me Dawn Wellsyour prize pupil!!! I was applaud, mortified, devastated… I demand a RECOUNT!!I calmed down and collected myself and politely inquired, ”Surely this is a mistake,right?” You didn’t mean to give me an FROWN right???!!! She politely responded,“yes”!! And of course my blood pressure rose and I started to see stars, as I blurt-ed out, “For 1 candy kiss and 2 twizzlers??!!” I couldn’t believe it. I politely smiledand said ok as I cursed under my breathe all the way to the car. I never againshowed my book in class and that experience has never left me and I still get a lit-tle “salty” when I think about it.

Thinking back now however, I completely understand why she gave me thefrown. The actual definition of boot camp is a military training camp for newrecruits with “strict” discipline. So it was her job to say no to my 1 candy kiss and2 twizzlers almost like a diet on steroids. LOL. So my hat goes off to my Dear oldBoot Camp Instructor for standing her ground and making sure I was 100%accountable for my misbehavior. She was not telling me, I failed she was simplysaying own up to your mistake and correct it. If she had of forgiven that slip I’msure the next time the indulgence would have been greater. Even though I nevershowed my book again, I did push myself harder to ensure I stuck with the planand I even signed up for numerous additional boot camps.

The bottom-line:no accountability + no responsibility = no results.

Now Do Ya Thing!!

Confessions of aFitness Professional

By Dawn “SistahFitness” Wells

TESTIMONIALS . . . . .

When Dawn first explained to me the concept of Standing Pilates crossed with Boxing, my first response to herwas, "Pilates and I, aren't friends!" Well, she changed my views on our relationship street that first class! Pilatesand I are GREAT friends now! It has strengthened my core, lifted my bottom, and got my thighs looking shape-ly! I love the intensity of Dawn's class and the music always has me itching for a dance break! I Love this class!

– Saraine Thursday. aka Candy Rain

KangooJump is pure AWESOMENESS! I was terrified of the unknown...thought I would instantly land on myface! That was the furthest from the truth! Dawn really pushes you to a safe limit so I absolutely love this class.And I find myself pushing my body to do more! The amount of sweat it produce in this class should be illegal!#sweatissexy – Saraine T. aka Candy Rain

I never really liked Zumba, until I was introduced to Zumba Toning! Dawn is so high energy and the musicmakes me feel like I'm in the Caribbean Carnival!! Another great class on the roster! – Candy Rain

I started taking classes with Dawn about 3 months ago. I started off with Zumba Toning and was hooked afterthe first class! Because she encouraged me to try Piloxing and Kangoo Jumps, I started those classes, too. Nomatter how I feel going in, I always leave class on a high note. Dawn's energy is contagious and makes theclasses fun. She always mixes it up which keeps my body guessing. I have lost weight, gained strength, andhave made fitness apart of my lifestyle. – Andrea A.

Are you looking for a super fun high energy fitness class? Well. look no further. Any class taught by Dawn TheZumba Sista Wells is what ya need! Personally, I've taken her Zumba Toning and Kangoo classes. She is thetruth! She has a way of making what she does appear so easy, and she does it with a smile, and we all knowhow contagious those are! Her classes are exciting and challenging, and I can't wait to get to my next one!

– Dawn Stocks

“ ”“ ”“ ”“ ”“ ”

MAY 2016 O U R H E A L T H Y C O M M U N I T I E S PAGE 5

Proper recovery prac-

tices should be a priori-

ty for avid exercisers,

high school athletes or

merely a weekend war-

rior out on the golf

course. Any physical

activity, especially for

long periods of time,

can leave the body feeling sore, tight and tired.

Essentially, an unrecovered body can cause an

impact in other aspects of life such as a lack of

mental sharpness and a weakened immune sys-

tem. To avoid these symptoms and keep feeling

up to par, follow the following tips for essential

elements of recovery.

NUTRITION. Maintaining a proper diet is vital

for recovery; however, try to avoid “fad” diets and

extreme eating plans. Everyone’s body is differ-

ent and not one diet will fit everyone’s needs

perfectly. Instead, focus on finding the right diet

to fit your individual needs, and one that contains

the foods that affect the body in a positive way.

An easy tip for finding quality foods is looking

at the ingredients on the nutrition label. Try to

build the base of a diet around quality, balanced

meals that contain the right ratio of

protein/carbs/fat. A ratio around 40/30/30 will

work best; however, you can adjust intake

depending on the intensity of activities and goals.

SLEEP. The body heals itself when asleep.

Whether someone is trying to lose weight, gain

muscle or be a better athlete, lack of sleep will

hinder an individual’s ability to do so. Sleep

helps the body maintain its hormonal balance

and mental acuity, as well as repair and rebuild

the small micro-tears in the muscles that occur

during strenuous physical activity.

The right amount of sleep may vary depending

on age and activity level. In general, aim to fall

within the seven to ten hour range, and try to

keep a consistent sleep schedule. Sleeping 12

hours one night and five hours the next will not

allow the body to recover.

STRETCHING. When finished with any physi-

cal activity, take five to 10 minutes to stretch.

During exercise or sport, muscles are repeatedly

firing and contracting. When finished, it is essen-

tial to relieve tension in the muscles by taking

the time to stretch. Stretching will not only allow

the body to cool down, but it will help the body

feel better for the next challenge. In addition,

when done consistently, stretching can help mini-

mize the risk of injury and increase athletic per-

formance.

MASSAGE THERAPY. When it comes to

relieving tension in the body and aiding in recov-

ery, massage is key. Massage is proven to

reduce pain, improve blood circulation and help

maximize two of the elements above: quality of

sleep and improved flexibility. Massage will help

to balance the body’s muscular system and

relieve tension.

Massage will aid in relieving tension stored in

the body allowing a more restful, deep sleep,

and a reduction in pain for better daily perform-

ance. In order to get the most out of massage

therapy, make sure to maintain a consistent

regime. Regular massage relaxes the body and

mind, resulting in optimum performance.

Essential Elements for RecoverySaturday, May 7

• Scamper Against Cancer, Lawrenceville, 8:00 a.m.• Dirty Spokes Harbins Park 13.1 & 3.5 Mile Trail

Run, Dacula, 7:30 a.m.• Super Mom 5K/10K,Buford, 8:00 a.m.

Saturday, May 14

• Running Boms 5K and Fun Run, Dacula, 8:00 a.m.• Brace for a Cure 5K, Buford, 7:30 a.m.

Saturday May 21

• CARE Fund Run 5K, Dacula, 8:00 a.m.• All in 5K, Sugar Hill, 8:00 a.m.

Sunday May 22

• Run Like a Warrior 5K, Lawrenceville, 2:00 p.m.

Saturday May 28

• Blanket of Freedom 5K/10K, Buford, 7:30 a.m.

RUN FOR A CAUSE . . . .

PAGE 6 O U R H E A L T H Y C O M M U N I T I E S MAY 2016

Weight-Training and Weight-Lifting SafetyBe safe.

Lifting weights, whether you do it for general fit-ness, to train for sports or for competition, can causeserious injury or even death. Follow these basicguidelines to lift weights more safely.

Find an instructor.

Find an instructor who can help you learn how todo the exercises correctly. Good technique is one ofthe most important ways to avoid injury. A high schoolcoach or athletic trainer can help you. If a college islocated in your town, the weight coach for the varsityathletic teams may be able to give you advice or rec-ommend another instructor. The National Strengthand Conditioning Association may also be able torecommend a qualified coach in your area. Advicefrom people who have never learned good techniquethemselves, such as parents, friends, coaches orother weight lifters, may not be correct. Books canhelp, but nothing beats personal coaching.

Set goals.

With your teacher's help, decide on the goals ofyour weight-training program. The goals of yourtraining program will depend on your age, physicalmaturity and the reason you are lifting weights. Youneed to consider which exercises you will use, howoften you will do each exercise, what weight you willstart with and when you will increase this weight.

Wait until you're ready.

Most people should wait until they are at least 15years old before trying the major lifts. At age 15,most people's bodies are mature enough for theseexercises. The major lifts, performed with barbells,include the clean and jerk, power clean, snatch,squat, dead lift and the bench (incline and overhead

presses). These exercises are likely to cause injury ifyou lift heavy weights without proper technique andthe help of spotters.

Warm up and cool down.

Warm up and cool down for each session. Yourwarm-up session before lifting weights shouldinclude stretching exercises, calisthenics and jog-ging. When you begin each lifting exercise, usesmall amounts of weight at first and then progress toheavier weights. Stretching is also important duringyour cooldown.

DOs

Do use spotters when you try the major lifts.Do keep your back straight when lifting.Do use proper lifting technique when moving

weights around the room.Do wear shoes with good traction.Do make sure the equipment you use is in good

condition.

DON'Ts

Don't hyperventilate (breathe in and out fast) orhold your breath when you lift heavy weights. Youmay faint and lose control of the weights. Breatheout when you lift.

Don't continue lifting if you feel pain. Stop thepainful exercise for a few days, or try it with lessweight.

Don't exercise any set of muscles more than 3times a week.

Don't "cheat" on your technique to lift heavierweights than you can handle.

Don't lift heavy weights without spotters.Don't lift more than you know you can lift safely.

Written by familydoctor.org editorial staff

MAY 2016 O U R H E A L T H Y C O M M U N I T I E S PAGE 7

If you're heading into the weekend feeling dead fromyour strenuous work or school week, then listen up! It'stime to shake off the stress from your M-F schedule soyou can celebrate health and embrace happiness.

There are so many sim-ple, positive tricks you canadd into your routine; hereare some great ways to begood to yourself and yourbody — and you'll reap

the benefits of a serious mood boost, too.1. Go outside and stay outside! It's good for your

eyes, prevents myopia (especially after staring at ascreen all day), and will give you a healthy dose ofvitamin D. Try an outdoor adventure like a hike, work-out in the park, bike ride, or water sport.

2. Book a class! If you pay in advance, you'll bemore likely to stick to it. Or, save some money and try afree one at a local fitness store or in your neighbor-hood.

3. Drink more water. Find a water bottle you love

and keep it full all weekend long. Doing so causes aboost in metabolism, and helps with weight-loss goals,improved energy, and glowing skin.

4. Disconnect. Turn off your phone and computerwhen you can. It will help you relieve stress; we allknow that stress = cortisol, a stress-induced hormonethat slows the metabolism and increases fat retention.

5. Eat right! Try a new recipe to reduce anxiety,and get better sleep over the weekend.

6. Get zzz's. Speaking of which, catch up on sleepwhile you can! It aids in weight loss, energy levels,mood, and overall health.

7. Diffuse and unwind. Try soothing essential oilslike lavender and eucalyptus.

8. Move a little more. Try a low-key workout tokeep your body moving.

9. Make some tea. A cup of green tea has ampleamounts of magnesium, B vitamins, and L-theanine —the anti-stress trifecta!

10. Get organized. Use your downtime to prephealthy meals for the rest of the week, clean up clutter,

and eliminate any stressors.11. Try a new workout. Science shows that new

exercises aren't just great for your body, but thatthey're good for your brain, too!

12. Meditate often. Set aside time to meditate andclear your mind from your hectic week.

13. Set a new goal, and start planning it! Haveyou been thinking about a half marathon? Maybe abackpacking trip? Pick a date, an event, and a trainingplan and get started.

14. Listen to happy music and go for a run.

Music is known to reduce stress!15. Stretch your way to happy. Do some happi-

ness yoga!

15 Simple To-Dos For a Happy andEnergized Weekend

Eastside Medical CenterOur DIABETES SUPPORT GROUP meets

the 4th Thursday of every month in the NorthTower Classroom in the hospital at 1700Medical Way, Snellville, GA 30078.

COMMUNITYHAPPENINGS

Many people want to buy organicfood items but find it’s sometimestoo expensive. In January, many ofus made the resolution to behealthy and save money, so weneed to know how to manage both.

Each week you shop for food tofeed your family and for many,

buying organic, naturally grown, pesticide chemical-free food is idealbut not practical. And if you have many people to feed, it might beprohibitive.

It’s no secret that organic foods cost more, but there are shortcutsyou can take.

TIP #1: If it comes with a thick skin that’s going to be peeledaway, organic may not be the best choice. Some experts suggestoranges, pineapples, avocados, sweet potatoes and onions don’tnecessarily need to be bought organic if you’re looking to trim costs.

TIP #2: On the other hand, some say there are items best boughtorganic due to the amount of chemicals on them - things like apples,lettuce, strawberries, meats and peppers.

TIP #3: You can also save money in the frozen food isle becauseit’s a misconception that it’s not as healthy. Typically a product that’sfrozen is actually picked at its peak ripeness when it’s most in-sea-son and it’s flash frozen immediately to preserve its nutritional value.

TIP #4: You can also save by shopping with the seasons. Organicfruits will soon be plentiful in the warmer months so stock up andfreeze them yourself.

TIP #5: Another way to save is to avoid advertising that makesyou think you’re buying organic when you’re actually not. The way todo that is to look for the certified USDA label and remember there’sno such thing as organic seafood because no official standards havebeen established.

Eat Organic Without Overspending

On Wednesday, May

25, 2016, an estimated

100,000 older adults will

participate in local fit-

ness activities through-

out the country as part of

the 23rd annual National

Senior Health & Fitness

Day, the nation's largest

health promotion event

for older adults.

Organized as a pub-

lic/private good health

partnership by the

Mature Market Resource

Center (MMRC), Senior

Health & Fitness Day will

offer fitness activities for

older adults at more than

1,000 locations including

hospitals, park and

recreation departments,

senior centers, health

clubs, retirement com-

munities, houses of wor-

ship, health departments

and other community

locations. The event is

always held on the last

Wednesday in May as

part of Older Americans

Month activities.

Programs will range

from small group exer-

cise demonstrations in

community senior cen-

ters to walking tours and

health fairs. Most pro-

grams include an exer-

cise or physical activity

component, as well as

information about senior

subjects.

Older adults at all lev-

els of physical fitness are

encouraged to participate

in National Senior Health

& Fitness Day. The goal

is to make exercise fun,

to increase awareness of

the benefits of a regular

exercise program for

older adults, and to

encourage all older

adults to take advantage

of the many health and

fitness programs offered

in their communities.

23rd Annual National Senior Health & Fitness Day Set for Wednesday, May 25, 2016

PAGE 8 O U R H E A L T H Y C O M M U N I T I E S MAY 2016

GWINNETT PARKS:Alexander ParkBay Creek ParkBest Friend ParkBethesda ParkBogan ParkBryson ParkClub Drive ParkCollins Hill ParkDacula ParkDeShong ParkDuncan Creek ParkFreeman’s Mill ParkGeorge Pierce ParkGraves ParkHarbins ParkHolcomb Bridge ParkIvy Creek GreenwayLenora ParkLions Club ParkLittle Mulberry ParkMcDaniel Farm Park

Mountain ParkAquatic Center &Activity Bldg

Mountain ParkPark

Peachtree RidgePark

Pinckneyville ParkRabbit Hill ParkRhodes Jordan

ParkRock Springs ParkRonald Reagan ParkSettles Bridge ParkShorty Howell ParkSweet Water ParkTribble Mill ParkVines ParkWest Gwinnett ParkYellow River ParkYellow River Post Office

ROCKDALE PARKS:Black Shoals ParkJohnson ParkPanola Mountain State ParkPine Log ParkSouth River Trail

NEWTON PARKS:Denny Dobbs ParkFactory Shoals Recreational ParkTurner Lake

A Walk In The Park

On Wednesday, May 25, 2016, an estimated 100,000

older adults will participate in local fitness activities

throughout the country as part of the 23rd annual

National Senior Health & Fitness Day, the nation's

largest health promotion event for older adults.

Organized as a public/private good health partnership

by the Mature Market Resource Center (MMRC), Senior

Health & Fitness Day will offer fitness activities for older

adults at more than 1,000 locations including hospitals,

park and recreation departments, senior centers, health

clubs, retirement communities, houses of worship, health departments and other

community locations. The event is always held on the last Wednesday in May as

part of Older Americans Month activities.

Programs will range from small group exercise demonstrations in community

senior centers to walking tours and health fairs. Most programs include an exer-

cise or physical activity component, as well as information about senior subjects.

Older adults at all levels of physical fitness are encouraged to participate in

National Senior Health &

Fitness Day. The goal is

to make exercise fun, to

increase awareness of

the benefits of a regular

exercise program for

older adults, and to

encourage all older adults

to take advantage of the

many health and fitness

programs offered in their

communities.

23rd Annual National Senior Health & FitnessDay Set for Wednesday, May 25, 2016

MAY 2016 O U R H E A L T H Y C O M M U N I T I E S PAGE 9

Lawrenceville Farmers

Market

Saturday, 8am–noon,June–September

20 S. Clayton St.,Lawrenceville

www.lawrencevillefarmersmarket.com

Lilburn Farmers Market

Friday, 4–8pm, June 7–August 30Greenway Trail Parking Lotwww.lilburnfarmersmarket.org

Snellville Farmers Market

Saturday, 8am–noon, June–September2342 Oak Rd., Snellville www.snellvillefarmersmarket.com

Suwanee Farmers Market

Tuesday, 4–7pm, May 7–August 6Saturday, 8am–noon, May 4–October 5Towne Center Park370 Hwy. 23, Suwanee770-904-3387

Whistle Stop Farmers Market

Tuesday, 4–8pm, May–September93 Park Dr., Norcross www.whistlestopfarmersmarket.com

Conyers Locally Grown

1264 Parker RoadConyers, GA 30054-3629Hours: Order onlineMon. 8 a.m. – Tues. 8 p.m;in Conyers: thru 8 p.m. Pick-Up: Fri. 5 p.m. – 7 p.m. in ConyersEmail: doublebeefarm@gmail.com

Web: www.conyers.locallygrown.net

Everyone's favorite summertime cooking tech-

nique has suffered from alarming research about

carcinogens. Here's how to grill food that's fla-

vorful and safe.

Grilling has devel-

oped a bit of a repu-

tation with all of the

new research about

carcinogens. This

doesn't mean you

have to ban grilled

food forever.

Following our tips,

you can minimize

your risk and enjoy

grilled foods that are flavorful and safe.

Tip 1: Marinate Your Meat. Marinating meat

helps to reduce carcinogens. Rserarchers mari-

nated steaks in three different mixtures of oil,

vinegar, and herbs and spices. After grilling, car-

cinogens in the marinated steaks were cut by 57

to 88 percent. Dozens of studies confirm the

effect. The reason it works is not so clear: The

marinade may create a protective barrier

between the meat's proteins and the heat of the

grill. Or the antioxidants in the marinade may

combat the carcinogens head-on.

Tip 2: Clean Your Grill. Keep your grill clean

by scrubbing with a brush before and after

grilling food. Scrubbing keeps the buildup of car-

cinogens left on the grill grates to a minimum

and makes your food taste so much better.

Tip 3: Flip at the Right Time. You want to

avoid burning but not rip the meat apart. Give it a

gentle tug; it's ready to flip when it comes loose

without pulling.

Tip 4: Ban Flare-ups. When you cook a fatty

piece of meat, the fat that drips onto the flames

creates smoke, which may contain the much

talked about carcinogens. If you grill lean meats,

poultry, and fish, you'll have less fat - which

means less smoke - which means less of the

bad stuff.

Tip 5: Beware of Burnt. A bit of char is

unavoidable, but incinerated meat will contain

more cancer-causing compounds. Don't get the

coals superhot and then plop fatty meat directly

on the grill. The blackened parts of meat may

also contain carcinogens, so remove all charred

or burned portions of food before eating.

Tip 6: Reduce

Bacteria in Burgers.

To kill the common E-

coli bacteria, the USDA

recommends cooking

ground beef to 160

degrees. If you want to

go for medium-rare,

grind your own beef,

then cook immediately.

If you use store-bought

meat, flip burgers fre-

quently:

Tip 7: Work the

Grill. Depending on

your grill, it may not be

the same temperature

throughout as some

have hot spots while

others have cooler

areas. Work the whole

surface of the grill to

keep certain areas from

flaming more than oth-

ers. If you do have a

flare up, just move the

food to a cooler part of

the grill until the fire

dies down.

Tip 8: Size Matters.

Size matters when it

comes to grilling meat.

Cube or slice meat into smaller portions to speed

up the cooking time or choose a quick-cooking

option like shrimp or fish.

Tip 9: The Shorter the Cook Time, The

Better. The faster foods are cooked, the less

likely they'll develop dangerous charring. Don't

cook meat past its goal temperature: 165

degrees for ground poultry; 160 degrees for

ground red meats or mixtures and fresh pork; or

145 degrees for red meat steaks or chops.

Tip 10: Beyond Meat. Go beyond meat and

try grilling some unexpected foods like peaches,

asparagus, or even bread. Throw fruits and veg-

gies on the grill for a tasty, nutrient-rich side or

dessert or give pizza a try for a quick dinner.

You can still have a safe and healthy grilling

experience by following these simple suggestions.

10 Tips for Healthy Grilling RECIPE OF THE

MONTH

INGREDIENTS1/2 tsp each ground cumin &

ground ginger1/4 tsp dried thyme or 3/4 tsp

chopped fresh thyme1 pinch each ground nutmeg &

cayenne pepper4 boneless skinless chicken breasts, about 1 lb2 tsp margarine1 ripe but firm mango, peeled and cut into chunks1/2 diced red pepper2 green onions, thinly slicedpinch of salt1/4 cup chopped fresh cilantro1/2 minced jalapeño pepper or avocado (optional)1/2 lime

DIRECTIONSIn a small dish stir together spices. Sprinkle both sides of chicken breasts withspice mixture. Heat magarine in a large nonstick frypan over medium high heat.Add chicken breasts and cook, turning occasionally, until both sides are deepgolden brown and chicken is no longer pink inside, about 10 to 15 minutes.Addmango, red pepper and green onions. Cook, stirring, just until heatedthrough, about 1 minute. Remove from heat. Sprinkle with salt, cilantro andjalapeño/avocado. Squeeze lime over and serve immediately.

Servings: 4

Pre Time: 10 minutes

Total Time: 25 minutes

Mango Grilled Chicken

Buy It Fresh at a LocalFarmers’ Market

PAGE 10 O U R H E A L T H Y C O M M U N I T I E S MAY 2016

If you’re diabetic,

you know that strug-

gling with constant

fatigue, hunger, blurred

vision, and other

symptoms can dramat-

ically decrease your

quality of life. Strength

training is one of the

best things you can do to manage your disease.

Today, the American Diabetes Association recom-

mends that patients with Type 2 diabetes begin a

strength-training program to help with blood sugar

control.

While it was long believed that strengthening fast

twitch muscles, those used in weight lifting, might not

be beneficial for diabetics, new research proves the

opposite. Fast twitch muscles rely on glycogen stores

to perform powerful movements and burn sugar.

Therefore, weight lifting can help diabetics manage

their symptoms and control blood sugar levels by

improving insulin resistance, or the way the body

processes carbohydrates for energy.

Bigger muscles can store more excess blood sugar

than smaller muscles or no muscle at all. Combining

strength training with aerobic activity has an even

greater effect on improving insulin sensitivity and glu-

cose tolerance. Moreover, increased muscle mass

also means a faster metabolism and more calories

burned, which can potentially lead to weight loss.

For diabetics, weight loss and lean body mass

means an improvement in insulin response and lower

glucose levels. Type 2 diabetes is a major risk factor

for cardiovascular disease. While we’ve long known

the benefits of cardiovascular activity for reducing the

risk of heart disease, only in the past ten years has

the medical community recognized the equivalent role

strength training plays in reducing risk factors associ-

ated with heart disease.

In addition to the many known musculoskeletal ben-

efits associated with weight lifting, it can also lower

blood pressure. A leaner body also means a lower

risk of heart disease. One study showed that strength

training not only improves strength and flexibility but

also aerobic capacity for healthier heart tissue. The

American Heart association now recommends

strength training as a means of reducing the risk of

heart disease.

A healthy lifestyle and a consistent exercise routine

can do a lot to help manage the symptoms of Type 2

diabetes and in some cases, even reverse it. Start

slow and add weight and repetitions as muscle

strength increases. Always consult with a personal

trainer to ensure you’re doing exercise aligned with

your fitness level and speak with a doctor before you

start any new exercise program.

Why Diabetics Should Lift Weights

MAY 2016 O U R H E A L T H Y C O M M U N I T I E S PAGE 11

A Different Kind of Senior CareWe provide care in our beauti-

ful center, with friends, deliciousfood, and activities, for seniorswho require assistance duringthe day. Your aging loved one nolonger has to spend the day iso-lated in their home, and in turnproviding peace of mind for thefamily.

Health Related Care byProfessional Staff

Our medically trained staffspecializes in caring for individu-als with physical and cognitive

impairments. At our new centerlocated right here in Snellville,your loved one can enjoy a pro-gram that is designed to meettheir individual needs with inno-vative activities all in a comfort-able environment.

Whether you are a profession-al in the community, a caregiveror family member, SarahCarestands ready to partner with youto assist your needs.

Call or visit us today!770-685-6971.

Free 4-hourTrial DayAt SarahCare of

Snellville, we want you toexperience our programbefore you make the com-mitment.

We offer a free 4 hour trialat our center for your lovedone. We suggest coming 10am to 2 pm where they canenjoy activities, lunch withpeers and individual attention.Our activities director will getto know your loved one duringthe trial day and assist in pro-viding an individual program forthem.

Because we know youwill enjoy it, call today tomake arrangements.

Simple Fitness For SeniorsIt is never too late to start improving your life!

Lilburn, GA US 30047 • 770-289-8883http://www.simplefitnessforseniors.com

About NANCY BURNHAM: My journey to fitness began at age 61 and now at age 67I have been a Certified Personal Trainer for over 2 years. My studies specialize in olderadults with special conditions including Rotator Cuff, Diabetes, Heart Disease and

Respiratory Disease. Pilates Mat Instructor training and ZenGA Instructor training were completed in 2014with plans to complete Barre Instructor training in 2015.ACE Certifications: Personal Trainer Years Certified with ACE: 3 yrsPrograms: Private Personal Training Sessions; Group Fitness Sessions Years in the Industry: 2-5 yrs

Typically, we make sure our family has regular checkups, but is yourolder loved one following the sameschedule? Experts are guessing theanswer is probably not.

According to the Center forDisease Control, a little over half(60 percent) of today’s senior adultsvisited a dentist last year despitethe fact that one in four of seniorsaged 65 and older have gum dis-ease. This segment of the popula-

tion is in need of proper dental care since many of today’s serious dis-eases can be linked to tooth decay or gum disease.

Put your money where your mouth is. Unfortunately, only about 2 per-cent of older Americans have dental insurance. This means that many endup going without. And the older the person, the more likely they are toneed dental care for a variety of reasons. There are programs at a statelevel that can offset the cost of dental care.

Running your mouth off. Oftentimes, it is the responsibility of a lovedone to transport a senior to various medical appointments. If that kind ofsupport doesn’t exist, the condition of his or her mouth will decline. Thegood news is that many senior facilities are proactively taking the matter ofdental care into their hands.

Here’s something to chew on. As with most health conditions, preventionis the best defense against serious disease, and dental care is no excep-tion. It is common for many of your loved ones' medications to create drymouth, which encourages tooth decay and disease. Also treatments requir-ing chemotherapy or radiation to the head or neck can damage or destroyoral tissue.

Seniors can counteract the potential damage of medications or treat-ments by drinking lots of fluids, avoiding tobacco and alcohol, and adopt-ing a routine of regular brushing and flossing. In some cases, it is difficultfor your loved one to brush their own teeth. In situations of dementia or

other medical limita-tions, seniors may notcooperate.

The best strategy isto talk with your lovedone’s doctor and dis-cuss your dental con-cerns with the skillednursing or assisted liv-ing facility. You will findthat everyone involvedwants the best for yoursenior and will worktogether to be sureyour senior’sdental needsareaddressed.

Seniors Often Face DentalCare Challenges

PAGE 12 O U R H E A L T H Y C O M M U N I T I E S MAY 2016