Vitality May 2016

Inside…Family YogaEssen al OilsBenefi ts of self-defenseMorning workout psDeclu er your fi nancial life

Health & Wellness

May 2016

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2 May 2016 Vitality

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Family yogaPage 4

Sing your way to good healthPage 13

Gardening for healthPage 6

Healthy food on the goPage 10

EssentialoilsPage 5

The art of self-defensePage 19

Cutting screen timePage 22

Contactlens carePage 16

Table ofcontents

Genoa Retirement Center..................................17Heartland of Oregon..........................................13Hospice of Northwest Ohio................................11Mercy Health........................................................7Kaleki.................................................................9Kingston Residence of Perrysburg.....................19Maumee Bay Vision............................................15Portage Valley Hearing......................................17Parkcliffe Community.........................................20Riverview Healthcare Campus...........................24Taylor’s Tae Kwon Do...........................................9Wood County Committee on Aging...................14

Vitality Directory Index

May 2016 Vitality 3

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The February Vitality is a combined magazine project between The Press and The Beacon. Our reporters will write about the latest in health care and wellness in an attractive magazine to be delivered to more than 47,000 homes in your primary market area from Oregon to Port Clinton, from Genoa to Catawba.

The magazine will also appear on The Press website for additional exposure.

The right environment, the right audience, the right price.

Health & Wellness

Deadline: February 12Distribution: February 25: The Beacon

February 29: The Press

PRESSThe

Metro Suburban Maumee Bay

Since

1972

Call [email protected]

Call 419-732-2154

Inside…Healthy eyesDental careCaregiver stressAnnual physical

Health & Wellness

419-836-2221 Fax: [email protected]

Our reporters will write about the lastest in health care and wellness in an attractive magazine to be delivered to more than 34,000 homes in your primary market from Oregon to Gibsonburg and Genoa to Oak Harbor.

The magazine will also appear on The Press website for additional exposure.

Deadline: August 8thDistribution: August 22nd

By Elizabeth Bedell, RD, LDProMedica HealthConnectwww.promedicahealthconnect.org

Unfortunately, you can have too much of a good thing. The nutritional benefi ts of healthy foods can be low-ered when you eat too much of them. Here are three foods you may be mises-timating.Nuts Nuts are packed with nutrients such as protein, fi ber, vitamin E, folic acid, vitamin B6, zinc, copper, potas-sium, magnesium, and monounsatu-rated fats (which are the kind that can reduce LDL “bad” cholesterol). Nuts can sometimes get a bad rap because they are high in calories, but don’t shy away from them. Many studies show a correlation between nut intake and heart health. The serving size of most nuts is one ounce. If you’re not sure what an ounce of nuts looks like, you’re not alone. A serving size is: 6-8 whole wal-nuts, 15 pecans, 24 almonds, 35 pea-nuts, 18 cashews, or 49 pistachiosDried Fruit Dried fruit is a convenient way to add vitamins, minerals, fi ber, and an-tioxidants to foods like oatmeal and

Three healthy foods that require portion control

cereal. It also makes a great snack, but because it takes much less time to eat two tablespoons of raisins than it does a whole apple, people tend to overeat. A serving of whole fruit is one cup, while dried fruit is only ¼ cup. Dried fruits are one food that fall under the “health halo” for many. This phenomenon is when a person over-

eats a food that they perceive to be healthy. You may be one of the many individuals who think, “It’s fruit, so another handful or two is reasonable.” Both the health halo and the conve-nience of dried fruit may cause you to underestimate how much you’re eat-ing.Cereal Sweetened or unsweetened, cere-als are one of the most misestimated foods out there. Why? Perhaps is has to do with the fact that most cereal bowls are two to four times as large as the recommended serving size! You may be making a good choice by choosing Raisin Bran® over Reese’s Puffs, but fi ll up your bowl and you’ve got nearly 600 calories, not what you think you’re consuming! Take a minute to measure your ce-real bowls and see how what one cup actually looks like. This will help you better estimate in the future. Consider using a coffee mug to better control portion size.

Elizabeth Bedell is a registered and li-censed dietitian and the Coordinator for ProMedica Executive Health Program. – ProMedica HealthConnect

Many studies show a correlation be-tween nut intake and heart health.

4 May 2016 Vitality

By Jenn McCullough

Family yoga classes are a wonder-ful way to spend quality time together. In a fun and relaxed class environ-ment, families learn various traditional yoga poses, meditation techniques, and breathing practices intended to in-spire and invigorate, as well as to calm. Part of the class is intentionally fo-cused on movement to “get the wiggles out” and promote fl exibility, strength, balance and body awareness. Partner poses invite family mem-bers to communicate and cooperate and these usually lead to laughter, hugs and a sense of accomplished joy. Participants also learn ways to relax, encouraging centeredness and peace-fulness. Special breathing techniques help to promote relaxation, giving tools for the parents for dealing with diffi cult situations and empowering the chil-dren with skills that can help them when they feel stressed or need to wind down for bedtime. Family yoga opens families up to a way of being together where all the participants learn new things and may-be even a bit more about each other. Participants leave the classes with

Family yoga offers a fun way to connect

ideas of what they can do at home to meaningfully interact, reduce tension, and simply have fun. Jenn McCullough has two sons and has been teaching yoga in the

Greater Toledo area for 16 years. For more info about family yoga and other classes, visit www.integrationyogastu-dio.com or call 419-266-9642.

Men and women have many similarities and many differences. Comparing the sexes can be complicat-ed, as many such comparisons come with caveats that can explain many differences. But the disparity between how often men visit their doctors and women visit theirs defi es such expla-nations, and men may want to start emulating women to ensure long-term health. Various studies indicate that men are less likely to visit the doctor and tend to report ill health less frequently than women. The Centers for Disease Control and Prevention have found that, in the United States, women are more likely to visit the doctor and par-ticipate in annual exams than their male counterparts. Similar studies have indicated this is not a distinctly American phenom-enon. In a 2011 survey sponsored by insureBlue.co.uk, more than one in fi ve men admitted they had not visited a general practitioner or other health-care professional in the last 12 months.

Men visit doctor less frequently than women

Only 14 percent admitted to being happy to see a doctor if they had to,

while one-third revealed that they only go to a doctor if their partner encour-ages them or in the case of a medical emergency. Each man is different, so there is no one reason that men tend to visit the doctor less frequently than women. Women may place greater emphasis on preventative care than men, and women may be more comfortable with physicians because preventive care for women typically involves visiting gy-necologists more than once per year. Men who do not visit the doctor frequently may not get the preventa-tive care necessary to defend against illness and reduce risk of injury or disease. As a result, men may be living with undiagnosed illnesses or be self-medicating when problems arise. Men should visit their doctors at least once each year to have general physical examinations, which should include blood tests. Such visits also provide an opportunity to discuss any concerns men might have with their physicians.

Men are more inclined to visit the doctor when they have a major prob-lem rather than for routine checkups.

Get invigorated

Family yoga offers parents and kids the physical benefi ts of yoga plus a fun way to connect with each other. (Photo by Jenn McCullough)

February 2016 Vitality 5

By Melissa BurdenPress Contributing Writer

Essential oils may help bring health, wellness and happiness to your everyday life. According to Anne Krupa, li-censed massage therapist and owner of Kaleki in Elmore, essential oils have been an important part of her business for years. Krupa has seen the benefi ts of the oils both on herself and with her clients. “I have had great results in my own life,” Krupa said. “I use them daily when giving massages and I use them personally for my own well be-ing. A lot of my clients and people on my team have benefi ted from them.” According to Krupa, essential oils come from plants, their roots and fl owers. Essentially, an essential oil is a concentrated liquid containing the aroma compounds from the plants from which they were extracted. It is called “essential” because the oils contain the aroma or “essence” of the plant’s fragrance. The oils are generally extracted by using steam, solvents, resin tapping and cold pressing. The oils are then used in a wide variety of products such as perfumes, soaps and cosmet-ics. They can also be used as fl avoring for food and drinks, as well as for add-ing scents to incense, and household cleaning products. According to Krupa, not all oils are made the same way. The oils she

Essential oils may be key to health, wellness

uses and sells are from doTERRA, a Utah based company. “I was introduced to doTerra in 2015,” she said. “I have been using their products ever since then. They are therapeutic grade, which is impor-tant. The plants and fl owers are given by nature. But, not all companies pro-cess the oils in the same way.” Krupa uses the oils for her mas-sage clients as well as in a diffuser for aromatherapy to help her clients relax. “Lavender is very relaxing to the central nervous system,” Krupa said. “I also ask my clients if I can use a drop of lavender on the base of their neck. It dispenses in a few minutes. The body takes over and goes into a relaxed state.” Beyond relaxation, the oils can be used for any ailments, Krupa said. “I have seen many benefi ts with myself and my clients,” she said. “Essential oils can help the body heal itself. Oils can be used for thyroid func-

tion, digestion, insomnia, and seasonal allergies. They can also help with con-centration in adults and kids, decrease anxiety and some oils have antibacte-rial and antimicrobial properties.” Although she considers herself to be a follower of homeopathic medi-cine, Krupa said anyone under a doc-tor’s care for a condition should con-tinue to follow their physician’s orders. “People need to educate them-selves and be mindful of what they are using,” she said. “I consider them to be another tool in my toolbox of health. People need to follow their doctor’s orders, but know that when they use therapeutic grade oils, they will aid in their body’s own healing.” For parents of fur babies, the oils used on humans can also be used on pets, Krupa said. Clary sage, pepper-mint, lemon and citronella can be used to repel fl eas. Lavender, geranium and myrrh are used for keeping ticks at bay. Special classes on essential oils are held monthly. On Thursday, May 19, from 6:30-7:30 p.m., there will be a class called, Spring Clean your Mind, Body and Home. The cost for the class is $2. On Tuesday, May 24, from 6:30-7:30 p.m., there will be a free class on weight management. For more information or to sched-ule an appointment, call Kaleki at 419-515-0223 or visit Kaleki on Facebook. Information on essential oils can also be found at www.mydoterra.com/an-nekrupa.

““ “

Essential oils can help the

body heal itself.

Anne Krupa,

licensed massage therapist

and owner of Kaleki

in Elmore, offers

monthly classes on

essential oils.

(Submitted photo)

6 May 2016 Vitality

When it comes to skin cancer prevention and detection, your back should be at the front of your mind. While it’s a hard area of the body to protect with sunscreen, it’s also an important one, as the back is the most common location for melanoma, the deadliest form of skin cancer. Research also has shown that thicker melano-mas, which can require more advanced treatment, are more frequently found on parts of the body that can’t easily be self-inspected, like the back. In recognition of Melanoma/Skin Cancer Detection and Prevention Month, the American Academy of Dermatology (Academy) asks the pub-lic to consider “Who’s Got Your Back?” when it comes to applying sunscreen and examining skin for suspicious spots. Prevention According to a 2015 online survey conducted by the Academy, 37 percent of people rarely or never apply sun-screen to their back when it’s exposed to the sun, and 43 percent rarely or nev-er ask someone else to help them apply sunscreen to their back. “Before you head outside, it’s important to apply a water-resistant, broad-spectrum sunscreen with a Sun Protection Factor of 30 or higher to all exposed skin, including the back,” says board-certifi ed dermatologist Mark Lebwohl, MD, FAAD, president of the Academy. “Since applying sunscreen to your own back can be diffi cult, it’s best to ask for someone else’s help.” According to the survey, men are twice as likely as women to report that they wouldn’t feel comfortable asking anyone to apply sunscreen to their back (10 percent versus 5 percent, respec-tively). If no one else were around to provide help with sunscreen, 14 per-cent of survey respondents would not take any action, like seeking shade or wearing protective clothing, to shield their back from the sun. “Exposure to ultraviolet (UV) radi-ation is the most preventable risk factor for all forms of skin cancer, including melanoma, so don’t leave your back un-protected against the sun’s harmful UV rays,” Dr. Lebwohl says. “Find someone you’re comfortable with — like a signif-icant other, friend or relative — and ask them to apply sunscreen to your back. Or even better, stay in the shade and wear clothing that covers your back.” Detection Once you’ve found a partner for skin cancer prevention, it’s time to consider who’s got your back when it comes to skin cancer detection. Skin

Find a partner for skin cancer prevention

cancer is highly curable when detected early and treated properly, so it’s impor-tant to check your skin for suspicious spots. By the numbers According to the Academy’s sur-vey, 51 percent of men and 35 percent of women don’t know how to examine their skin for signs of skin cancer. Only half of respondents said they perform skin self-exams at least once a year. “Everyone should regularly exam-ine their skin for signs of skin cancer,” Dr. Lebwohl says. “If you notice any spots that are different from the others, or anything that’s changing, itching or bleeding, make an appointment with a board-certifi ed dermatologist.” The survey indicates that people are less vigilant about checking their back than the rest of their skin. Just 36

percent of survey respondents said they examine their back for signs of skin cancer at least once a year, and only 35 percent ask someone else to help them inspect hard-to-see areas. “When you perform a skin self-exam, it’s important to check your en-tire body, including your back,” Dr. Lebwohl says. “It can be diffi cult to ex-amine certain areas by yourself, includ-ing the back, so ask someone you trust, like a spouse or family member, to help you.” For more information about how to prevent and detect skin cancer, includ-ing instructions on how to perform a skin self-exam, visit the Academy web-site SpotSkinCancer.org. Download a body mole map for tracking changes in your skin and fi nd free SPOTme skin cancer screenings in your area.

SUNSCREENHOW TO SELECT A

Choosing the right sunscreen can help reduce the risk of skin cancer and early skin aging caused by the sun.

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BROAD SPECTRUMMeans a sunscreen protects the skin from

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both of which can cause cancer.

SPF 30 OR HIGHERHow well a sunscreen protects you from sunburn.

May 2016 Vitality 7

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8 May 2016 Vitality

By Chrys Peterson ProMedica HealthConnectpromedicahealthconnect.org

If April showers bring May fl ow-ers, we’re about to see a whole lot of bloomin’ going on around here! After the drab winter months, those spring blooms can really awaken our senses with their beauty and fra-grance. But it turns out, gardens—and more specifi cally, gardening—can have health benefi ts, too. Gardening may seem like a pretty low-key activity, but the Centers for Disease Control and Prevention (CDC) considers it a moderate-activity exer-cise which can burn 200-400 calories per hour. The CDC recommends 2.5 hours of moderate exercise each week to help prevent a variety of ailments like heart disease, stroke, osteoporosis, and type-2 diabetes. That means garden-ing is good for your health. Gardening can also keep you limber because of the stretching and reaching you have to do, and using the gardening tools can help maintain dexterity, keep your hands and fi ngers nimble and improve

Gardening can lead to a healthier, happier youyour hand-eye coordination. Working outdoors can also have some additional benefi ts. For instance, fresh air could boost your immune sys-tem and increase energy levels. And while you always need to protect your skin, spending just 15 minutes in the sun can boost your vitamin D intake, which studies have shown can help reduce hypertension, high blood pres-sure, and even precancerous colon pol-yps. Gardening (or any type of physi-cal exercise) can also be good for your mental health. We know exercising releases serotonin and dopamine (hor-mones that make us feel good) and de-creases the level of cortisol (a hormone associated with stress). It can help us relax, give us a sense of responsibility, and keep us connected to other living things. It can also improve our self-es-teem as we watch our hard work take root and grow into something beautiful or good to eat. Volunteering with others to tend a community garden can help us de-velop relationships, realize the impor-tance of teamwork, and give us a sense of purpose to beautify an area for oth-

ers to enjoy, or grow vegetables and fruits for folks who can’t afford them. The Toledo Botanical Garden, Schedel Gardens and Metroparks of Toledo all welcome volunteers to help maintain their gardens. Community gardens are also popping up all over our area. Call your area park service or extension of-fi ce to inquire about volunteer oppor-tunities where you live. If you enjoy those beautiful blooms, why not consider creating a garden of your own, or volunteering at a community garden? In addition to fl owers, herbs and vegetables, you might end up cultivating some hab-its that contribute to improving your health and well-being.

For 20 years, Chrys Peterson was the face of WTOL news, anchoring the 5, 6 and 11 p.m. newscasts. She is now a correspondent for ProMedica HealthConnect and spokeswoman for Friends for Life, a monthly newsletter for women that offers health and well-ness advice with a focus on cancer pre-vention.

Gardening is a moderate activity exercise that can burn 200-400 calories per hour.

May 2016 Vitality 9

6:30 - 7:30pm6:30 - 7:30pmAT KALEKIAT KALEKI

Call Anne Krupa 419-515-0223 to save your seat419-515-0223 to save your seat

ESSENTIAL OIL ESSENTIAL OIL CLASSESCLASSES

360 Rice St, Elmore360 Rice St, Elmore

May 24 - Weight ManagementJune 2 - Essential Oils for Dogs and Cats

June 9 - Healthy Happy KidsJune 23 - Don’t Bug Me (Bug Control)

June 30 - Emergency Oils (Safety, Security & Peace of Mind)

Community-based farmers’ mar-kets can introduce shoppers to an ar-ray of foods they may otherwise never experience. Farmer’s markets are great places to fi nd fresh, locally grown foods, and many market customers are happy to know they’re benefi ting both the environment and local businesses with every dime they spend. Farmers’ markets can range from the very large to the relatively small, and fi rst-time visitors may not know where to begin. The following are a handful of ways to maximize your visit to farmer’s markets of all sizes. • Take time to explore. Farmers’ markets tend to have many of the same fruits and vegetables you can fi nd at the local chain grocery store, but farm-ers’ markets also are known for offering more than what you may fi nd in the produce aisle. Take time to explore the market and you may just fi nd foods you typically only fi nd at your favorite res-taurant. Exploring also may introduce you to new foods you may otherwise never have tried. • Consider the timing of your vis-it. The popularity of farmer’s markets has increased dramatically as more and more people embrace the concept of buying locally grown foods. While that’s great news for the planet and lo-cal farmers, shoppers should keep that in mind when planning their visits. If you love trying new foods, arrive early to the farmer’s market before the more unique offerings have been snapped up. Foods that have small yet devoted fol-lowings may not be available in abun-dance, and you may end up leaving empty-handed if you arrive late. If it’s a bargain you want, then visit later in the day when farmers with substantial remaining inventory may be more in-clined to lower their prices. • Know your seasons. Some fruits and vegetables are better at certain

Maximize your farmers’ market trip

times of the year than others. Freshness draws many people to farmer’s mar-kets, and foods that are in-season are more likely to have that unforgettable freshness than those that are out of sea-son or nearing the end of their season. Knowing the seasons is important for

budget-conscious shoppers as well. If you’re shopping on a budget, purchas-ing foods while they’re in-season may save you some money, and you can al-ways stock up on your other favorites later on when it’s their turn to be in-season.

Farmers’ markets are great places to support local businesses.

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419-704-4407 www.taylorstnt.com

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10 May 2016 Vitality

Nice weather often equates to an uptick in road trips. During such trips, motorists and their passengers will need to take breaks to refuel both their vehicles and their bodies. Rest stop and convenience store snack options are often unhealthy, and it can be diffi cult for nutrition-minded travelers to fi nd acceptable fare. But a little creativity coupled with some smarter choices can ensure road trips don’t derail healthy diets. • Bring food along. One of the easiest ways to eat healthy while traveling is to bring meals and snacks with you. Look for portable foods that may not require much refrigeration, such as fruit bars or trail mix. If you have room in the car for a small cooler or insulated lunch packs, fi ll them with fresh fruits and sandwiches. Opt for lean lunch meats like chicken and turkey. Avoid using cheese or dressings like mayonnaise that can quickly spoil. Some other easily portable foods include applesauce cups, oatmeal packets (all you need is hot water from

Finding healthy foods while on the goIt’s possible for travelers to fi nd healthy fare no matter where they end up eating their meals.

a rest stop) and low-sodium, low-fat jerky. Pack plenty of water, a healthier choice than soft drinks that will also keep you hydrated when sitting in the car for extended periods of time. • Find healthy fast food. If packing food is not an option or if you just prefer the convenience of getting something along the way, you can still make informed choices. Opt for foods that are roughly 500 calories or less and boast plenty of protein and whole grains to help you feel full longer. You may not be able to enjoy low-sodium foods, as many fast food options go heavy on the salt. Just steer clear of extra condiments that only increase those already considerable sodium levels. If you must opt for fast food, do not order sides of fries or chips, which will only make meals less healthy. Also, avoid sugary sodas. Many fast food restaurants offer some healthy fare, such as grilled chicken sandwiches. Order such sandwiches plain or with

extra lettuce and tomato for a healthy crunch. Order sandwiches on whole-wheat buns when possible. Kids’ meals tend to have healthy portion sizes. If possible, purchase a kid’s meal and opt for a side of sliced apples or another healthy alternative. • Make smart choices at sit-down restaurants, too. It’s important to stay focused on healthy fare even when you pull off the highway and patronize more traditional sit-down restaurants. Again, think smaller portions. Consider splitting an entree with another person in your traveling party. Some chains will offer the nutritional information right on the menu, or put a special symbol next to their healthiest offerings. Substitute steamed vegetables for starchy or fattening side dishes and always ask for sauces to be served on the side. It’s not always easy to eat healthy when traveling. But travelers can often fi nd healthy fare, even if they need to bring it along themselves.

May 2016 Vitality 11

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Vitality Briefs

Cyberchondria The Internet has made it easier than ever before to access information quickly, but people who look to the Internet for answers to their medical questions may be doing themselves more harm than good. A 2013 study from the Pew Research Center found that one-third of study participants had gone online to diagnose a medical condition. While the Internet can be a valuable resource, self-diagnosing medical conditions can be dangerous, as the risk of misdiagnos-ing signs or symptoms is considerable. Misdiagnosis is not the only poten-tial problem of relying on the Internet instead of certifi ed physicians for med-ical advice. “Cyberchondria” is a term used to describe the unfounded escala-tion of concerns about certain symp-toms a person might be experiencing. These unfounded concerns escalate as individuals search for and read infor-mation about their symptoms online.

The American Heart Association designed My Life Check® with the goal of improving health by educating the public on how best to live. The simple, seven-step list has been developed to deliver on the hope everyone has – to live a long, produc-tive healthy life. The steps are not expensive to take and even modest improvements to your health will make a big difference. Start with one or two.

• Manage blood pressure – High blood pressure is a major risk factor for heart disease and stroke. When your blood pressure stays within healthy ranges, you reduce the strain on your heart, arteries, and kidneys which keeps you healthier longer.

• Control cholesterol – High cho-lesterol contributes to plaque, which can clog arteries and lead to heart disease and stroke. When you control your cholesterol, you are giving your arteries their best chance to remain clear of blockages. • Reduce blood sugar – Most of the food we eat is turned into glucose (or blood sugar) that our bodies use for

My Life Check

Small steps to a big changeenergy. Over time, high levels of blood sugar can damage your heart, kidneys, eyes and nerves.

• Get active – Living an active life is one of the most rewarding gifts you can give yourself and those you love. Simply put, daily physical activity in-creases your length and quality of life.

• Eat better – A healthy diet is one of your best weapons for fi ghting cardiovascular disease. When you eat a heart-healthy diet, you improve your chances for feeling good and staying healthy – for life!

• Lose weight – When you shed extra fat and unnecessary pounds, you reduce the burden on your heart, lungs, blood vessels and skeleton. You give yourself the gift of active living, you lower your blood pressure and you help yourself feel better, too.

• Stop smoking – Cigarette smok-ers have a higher risk of developing cardiovascular disease. If you smoke, quitting is the best thing you can do for your health. For more info, visit www.heart.org.


Maintaining energy throughout the workday can sometimes be diffi cult. For busy professionals, compromised energy levels can be especially prob-lematic, causing workers to fall behind and maybe even forcing them to work extra hours just to catch up. While infrequent days of low en-ergy should not pose too great a threat, working professionals who routinely fi nd their energy levels sagging by the end of the workday might want to take certain steps to boost their energy and ensure their productivity doesn’t wane. • Make sure you’re getting enough sleep. Failing to get adequate sleep can have an adverse impact on your career. According to the Division of Sleep Medicine at Harvard Medical School, failure to get enough sleep, even for just one night, can impair a person’s ability to function by affecting his or her abil-ity to focus and access high-level cogni-tive functions. A panel of experts from sleep, anatomy and physiology, as well as pediatrics, neurology, gerontology and gynecology convened by the National Sleep Foundation in 2015 recommend-ed adults between the ages of 26 and 64 get between seven and nine hours of sleep per night. Make a concerted effort to get more sleep if you’re falling short

Boosting your energy at the offi ce

of those recommended guidelines. • Eat a productivity - friendly lunch. If afternoons are when your productivity really starts to drop off, it might be time to reconsider what you eat for lunch. The body, which converts the foods we eat into glucose that ener-gizes our brains and promotes alertness, processes different types of foods differ-ently. So the food you eat for lunch may affect your energy levels for the rest of the day. For example, eating pasta pro-vides a quick burst of energy because pasta releases glucose quickly. But that burst is often followed by a noticeable downturn in energy levels sparked by fading glucose levels that make it dif-fi cult for the brain to focus. In contrast, fruits and vegetables aid in the produc-

tion of dopamine, a neurotransmitter that helps the brain stay motivated and engaged. Including some fruits and veg-etables in your lunch or snacks may just lead to a more productive workday. • Squeeze in a midday workout. Numerous studies have shown the many benefi ts to daily exercise, but professionals may not know that ex-ercise can help improve their produc-tivity at the offi ce. A 2005 study from researchers at the then-named Leeds Metropolitan University in England asked 200 workers to answer questions regarding their productivity on days when they exercised at lunchtime and days when they did not exercise. Sixty percent said their job performance, in-cluding their ability to meet deadlines and manage their time, improved by a considerable amount on the days when they exercised. • Limit caffeine consumption. According to the Mayo Clinic, consum-ing more than 500 to 600 milligrams of caffeine per day can contribute to insomnia and lead to feelings of ner-vousness, restlessness and irritability, among others. While that afternoon cup of coffee might provide an immediate jolt, it could be contributing to sleeping problems that will affect your produc-tivity in the days to come.

““ “

So the food you eat for lunch may affect your energy levels for the rest

of the day.

Even miss-

ing one night of

sleep can af-

fect your ability to function.


If you sing along to songs in the car or belt out a few tunes in the shower, you may be doing yourself quite a bit of good. Various formal and infor-mal studies point to singing as a great way to boost both mental and physical health. Though the people around you may prefer you not belt out a few tunes, there are numerous reasons to sing and sing often. Evidence points to singing as hav-ing psychological benefi ts, and singing also increases oxygenation in the blood-stream. Professor Graham Welch, Chair of Music Education at the Institute of Education, University of London, has studied the developmental and medi-cal aspects of singing for more than 30 years. Welch consistently advocates for singing, saying it can serve as an aerobic activity that promotes a healthy heart. Singing can help to alleviate stress by releasing oxytocin, a natural stress reliever, into the blood. Stress has a number of adverse effects, and any steps taken to help relieve stress can lighten one’s mood and release ten-sion. Singing, particularly group sing-ing, can lessen feelings of depres-sion and loneliness. In their paper

Sing your way to good health, well-being

“Psychological and physiological ef-fects of singing in a choir,” researchers at the Abant Izzet Baysal University in Turkey noted that singing relieves anx-iety and contributes to quality of life. Group singing may sync the heart rates of participants and could actually serve

as a type of guided group meditation. Yet another study, this one from re-searchers in the Department of Music at the University of Sheffi eld in the United Kingdom, indicated that you don’t even have to be a good singer to reap the benefi ts of singing.

Singing is a way for people to improve their health in an easy and en-joyable way.

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Men and women have been coloring their hair for centuries, experimenting with different materials and chemical combinations to achieve their desired looks. In the mid-1800s, chemists began to work with non-natural dyes for the textile industry. At least one of the chemicals used in a dye derived from coal tar formed a color when exposed to air. This molecule, called para-phenylenediamine, or PPD, eventually would go on to form the foundation for many permanent hair dyes. Both men and women color their hair, but women tend to be more avid colorists. Many women stick to a strict schedule of color maintenance, returning to the salon every four to six weeks for touch-ups. At an average cost of between $50 and $80 for a single-process permanent color, according to polling by Angie’s List members (foil treatments and balayage highlights can cost more), the price of keeping color looking fresh and vibrant can add up. It’s understandable that women would be interested in prolonging the life of their color to help stretch out their budgets. Explore the different ways to extend the life of hair color and enjoy healthier-looking locks. • Understand the difference between products. Hair color can come in different formulations. Semi- and demi-permanent colors deposit color without lightening and will wash out gradually after a certain number of shampoos. Permanent hair colors use a combination of components to open up the hair cuticle so that natural hair color can be lightened and color deposited as well. Someone unsure of a color may want to try a semi-

Luscious locks

Prolong the life and beauty of hair color

permanent formulation and then look to the permanent equivalent when satisfi ed so that the color will last longer. • Wash with cooler water. Keep color longer by turning down the thermostat in the shower. Hot water can cause the hair shaft to expand and lead to more dissolution of hair color molecules. Washing and rinsing with cool water can lock in the color longer. • Skip the sulfates. Sulfates are detergents used in shampoos that produce those lush suds many people equate with cleanliness. Sulfates can strip dyes from the hair and lead to premature fading. • Use a color-extending product. Color-extending products come in

two varieties: those that deposit small amounts of color to help keep the overall shade fresh, and others that don’t add color but help seal the cuticle so that existing color will not fade away. The Good Housekeeping Research Institute tested nine brands, including 24 products, and found most of the products, such as color shampoos, helped dyes last longer than regular shampoos. • Protect against the sun. Your skin is not the only part of the body that needs to be shielded from the sun. Ultraviolet light can cause premature fading of hair color. Look for a product that defends against UV damage, and wear hats when out in strong sun. • Head back to the salon. Some salons offer free or inexpensive glossing treatments. This 10-minute service can extend the life of your hair color. By following some easy hair care tips, anyone can keep their color lasting longer. Clients should speak with their stylists if they need more direction and advice about hair color.

Sleek and smooth styles are popular hairdos.

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Beyondthe Money

by Adam Cufr


Maumee BayVision CenterMaumee BayVision Center

Dr. Rick A. Cherry, O.D.

Dr. Victoria R. Louis, O.D.

Dr. Janel E. Elamin, O.D.

3017 Navarre Ave.

Oregon, 419-693-4488

A good friend woke up one day with the fi re in his belly to get his fi nancial life moving forward in a big way. Paying off old debts, setting aside savings, and making some tax-wise moves hit his radar screen in a big way. He was, and is, urgent about it. I couldn’t be happier for him and his young family. The problem is, where does one start when getting things cleaned-up is the goal - not just for now, but for good? When he asked my opinion, I offered him my best piece of life-change advice: rent a Dumpster, park it in your driveway, and begin purging your life of the junk you no longer need. (I also suggested recycling, reselling and rediscovering items too.) In other words, I suggested he de-clutter his life, beginning with the lumpy objects lying around, unused. In my experience, the very motion of getting rid of clutter can have a profound effect on getting other areas of life straightened-up too. Believe it or not, I discovered this by

Beyond the Money

Rent a Dumpster, change your life

accident. When we had new windows installed, the contractor warned us of the Dumpster being delivered. At fi rst, I thought this would be a nuisance, making it diffi cult to navigate our driveway. But when he suggested we use the unused room in the Dumpster for cleaning out the house, I took the opportunity and ran with it. It was cathartic! What surprised me was how, even after the Dumpster was taken away, the de-cluttering continued in other areas, including fi nancial matters. It turns out that I’m not alone in having unnecessarily cluttered my

fi nancial life. You’d think that being in this vocation, I’d be tuned-into the effects of fi nancial clutter. Like you may have experienced, the clutter grew slowly, quietly. As an example, I had numerous personal and business accounts at three banks. Maybe you enjoy that kind of clutter, but I do not. Studies repeatedly show that the typical retiree doesn’t enjoy it either. In fact, most retirees consolidate their retirement and investment accounts that may have been spread all over the place, a result of multiple employers and fi nancial advisors that came and went over the years. So, whether you have a goal to lose 10 pounds or clean up your fi nancial life, my advice for getting started is very much the same: rent a Dumpster, change your life. Use the motion of this fi rst step to create inertia toward your bigger goals and aspirations. Make your life a bit lighter and your head a bit clearer, and you may shock yourself by what you accomplish.


An alternative to eyeglasses, con-tact lenses are widely used across the globe. Contact lenses provide the in-conspicuous clarity many people de-sire, and the wide array of materials used to make lenses coupled with the assortment of styles of contact lenses have helped to make them more com-fortable than ever before. It may seem like contact lenses are a relatively recent invention, but they’ve actually been around far longer than one would think. As far back as 1508, Leonardo da Vinci illustrated the concept of contact lenses. Three hun-dred years later a British astronomer named Sir John Herschel conceptual-ized the practical lens design.

First designs of contact lenses cov-ered the entire eye and were made from glass. By 1948, plastic contact lenses came on the scene and were designed to cover only the eye’s cornea. Through the 20th century, contacts continued to evolve.

It is believed that now more than 30 million people in the United States alone wear contact lenses. Two-thirds of those wearers are female, says the Centers for Disease Control and Prevention.

Eye careMaintenance a must when wearing contact lenses

Because contact lenses come in di-rect contact with the eye, maintenance is especially important. Medical pro-fessionals say that teenagers as young as 13 may be able to wear contacts. It’s never too early to share the proper care procedures.

The American Academy of Ophthalmology offers these contact lens care guidelines:

• Wash hands with soap and wa-ter and dry with a lint-free towel before handling contact lenses.

• Never store lenses in water (tap or sterile). Contact lenses must be stored in special disinfecting lens solu-tion.

• Saliva is not a sterile solution and should not be used to moisten dry contacts.

• Minimize lenses’ contact with water. Remove them before swimming.

• Always follow the recommend-ed lens cleaning and storage guidelines from an eye care professional and the contact solution manufacturer.

• Many professionals advise you to rub and rinse contact lenses, even if the solution used is a “no-rub” variety.

• Leave empty contact cases open to air dry.

• Replace storage cases and con-tact lenses as advised by the manu-facturer or your eye care professional. Cases can be a source of contamination if they are cracked, dirty or damaged.

• Do not allow the tip of the solu-tion bottle to come in contact with any surface, and keep the bottle tightly closed when not in use.

Following these recommendations and adhering to proper hygiene can prevent eye infections and injury.

““ “

It is believed that now more than 30

million people in the United States alone wear contact lenses.

Inserting a contact lens into the eye is easier than you think.


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Nail biting, also known as onychophagia, is a common habit that affects people of all ages. Biting your nails usually stems from stress or forms as a nervous habit. Most research says that children and teenagers make up the greatest number of regular nail biters. On the surface, nail biting may seem like a trivial thing in terms of affecting your health. Although it can seem like biting your nails does nothing more than make the hands look less attractive, there are actually other dangers to repeated nail biting that people prone to the habit should consider. Biting your nails can be an unsanitary behavior. The fi ngers can pick up all measures of contaminants, and the nails can be an ideal location for bacteria to thrive since nails are more diffi cult to keep clean than the surface of the hands. According to the American Academy of Dermatology, bacteria like E. coli can live beneath the tips of your nails. When you bite your nails, those bacteria end up in your gastrointestinal system and can

Nip the nail-biting habit for your health

lead to infection. The nails also can harbor fecal matter and many other unsavory microscopic particles, even parasites. Biting your nails gives these tiny invaders easy access to your body. Nail biting also may lead to infections on the fi ngers around the nail bed. The infection, called paronychia,

causes redness, swelling and pain around the nail. Microorganisms can get into the skin through tiny tears and abrasions that occur while biting the nails and cuticles, says The Mayo Clinic. If the infection damages the nail bed, you can end up affecting nail growth. Should you have warts on your hands or fi ngers, they easily can be transferred to your lips and mouth through nail biting. Nail biting also can cause problems to your teeth. Prolonged nail biting may affect how the teeth form in children. It can interfere with dental occlusion, or the manner in which the upper and lower teeth come together to bite. Eventually teeth can shift out of position. The Academy of General Dentistry estimates that nail biting can result in thousands of dollars of extra dental work. While biting your nails may seem like a harmless habit, it actually can affect personal health in a number of ways.

Biting your nails puts you at the risk of infection.


Routine exercise is one of the keys to a healthy life. When paired with a healthy diet, regular exercise can promote long-term health and reduce a person’s risk for a host of conditions and diseases, including diabetes, heart disease and stroke. While many adults are aware of the importance of routine exercise, fi nding time to break a sweat can be diffi cult. In fact, a 2013 study from researchers at the Centers for Disease Control and Prevention estimated that nearly 80 percent of adults in the United States do not get the recommended amounts of exercise each week. (Note: The World Health Organization recommends that adults between the ages of 18 and 64 get at least 150 minutes of moderate-intensity aerobic activity each week, or at least 75 minutes of vigorous-intensity aerobic activity each week.) Hectic schedules dominated by obligations to work and family can make it diffi cult to fi nd time to exercise. But working out in the early morning, before the kids wake up and coworkers’ emails begin fl ooding your inbox, can help men and women meet the WHO’s recommended exercise guidelines and might even provide a noticeable energy boost throughout the rest of the day. Men and women can

Three secrets to making morning workouts a reality

expect to run into some obstacles when fi rst establishing a morning workout routine, but a few simple strategies can help make that transition go more smoothly. 1. Prepare the night before. Waking up with a to-do list in the morning takes away from the time you have to exercise. Rather than fumbling for your gym clothes and sneakers in the darkness of your pre-dawn bedroom, lay out your workout gear before going to bed each night. Lay out your work clothes as well so you spend more time exercising in the morning and less time choosing an outfi t. 2. Set your alarm earlier than you intend to wake up. Few people wake up the moment their alarm clocks fi rst go off. Snooze buttons may help you ease into your wakeup routine, but those post-snooze button minutes are

minutes you could be spending getting your recommended daily exercise. If you’re a snooze button devotee and you want to be up by 6 a.m., then set your alarm for 5:50 a.m. 3. Get a good night’s sleep. In 2015, the National Sleep Foundation convened experts from sleep, anatomy and physiology, as well as pediatrics, neurology, gerontology and gynecology to reach a consensus on sleep guidelines for people of all ages. The panel recommends adults between the ages of 26 and 64 get between seven and nine hours of sleep per night, noting that anything less than six hours or more than 10 hours is not recommended. A good night’s sleep will help you feel more energetic when that alarm goes off, even if it is going off before the sun rises. Exercise and sleep go hand in hand, as studies have shown that routine exercise actually improves quality of sleep because exercise is a benefi cial stressor to the body, which responds to the stress of exercise by increasing the amount of time the body spends in deep sleep. Many adults struggle to fi nd time for daily exercise, but early morning might be the best time for busy men and women to break a sweat.

““ “

Hectic schedules dominated by obligations

to work and family can make it diffi cult to fi nd

time to exercise

Try to make yourself a priority, get out and exercise.


By Tammy Walro

Press Features [email protected]

Sometimes the newscasts and headlines can be alarming or even overwhelming. Stories about home invasions, workplace violence and random attacks at malls and public places can leave one feeling there are no safe havens left. Awareness, preparation and confi dence are key to maintaining a sense of personal safety wherever you are, according to Sr. Master James Taylor, a 6th Degree Black Belt in Tae Kwon Do, a Korean Martial Art whose roots extend back many centuries.

Taylor and his wife Rebecca own Taylor’s Tae Kwon Do, Tumbling & Dance in Woodville. “Knowledge is our number-one weapon,” Taylor says, adding that people should be aware of their surroundings at home, at work, at the mall, dining in a restaurant – wherever they are, really. He offered these “Three P’s of common-sense self-defense” Prevent: • Keep your personal information private. • When walking, jogging or exercising outdoors, go with a friend or in a group, if possible, or take the dog along. Always carry a cell phone. • Avoid wearing headphones – fewer distractions help keep a focus on

Protecting yourself

Confi dence is key in common-sense self-defense

surroundings. Prepare: • Always survey your surroundings. Take a moment to consider what you might be able to use as a weapon to defend yourself if necessary. • Carry yourself with confi dence. • Be aware of strangers or others who may be acting in a strange or threatening manner. Perform: • Try the One-Two-Flee Method – 1. Strike a soft tissue target (ears, eyes, nose, throat, groin).

2. Strike the knee and Flee. “So defend against the attack, strike at least one soft tissue target, take out their wheels and run,” Taylor said. • S-I-N-G – If someone attacks you go for the four sensitive areas of the body – solar plexus, instep, nose and groin (remember Special Agent Gracie Hart’s demonstration in the movie, “Miss Congeniality?”) “In a threatening situation, attitude and focus can help save your life,” Taylor said. For more information call 419-704-4407 or www.taylorstnt.com.

““

“

In a threatening situation,

attitude and focus can help save your life.

Jim Taylor, owner of Tae Kwon Do teaches student self-defense.


People rely on makeup to put their best faces forward. Cosmetics can enhance natural beauty or completely transform a person’s appearance for a dramatic effect. Women are most likely to wear makeup, and many rely on it to cover up subtle fl aws and bring out their best features. Makeup application is a skill that requires technique, and that can take years of practice to master. While it’s possible to get by with basic application abilities, knowing some of the tricks of the trade can offer the fl awless look women seek.

• Exfoliate your skin. The most precise makeup techniques can be hampered by unprepped skin. Start the process with clean, exfoliated skin to ensure that dry skin and any errant fl akes are removed and will not clump up under the makeup. Use products designed for your skin type. Consult with the expert at your favorite cosmetic counter to fi nd out which formulations will give you the desired results. Exfoliation does not require expensive equipment. You may be successful with just a mild cleanser and a nubby washcloth. Finish with an SPF-containing moisturizer.

• Apply a primer. Primers can help concealer and foundation set. Applying primer is similar to a painter prepping a canvas. Even without foundation, primer can soften the appearance of your skin.

• Hide dark circles and blemishes. Use concealer to even out your complexion. According to the experts at Laura Mercier, it’s a myth that concealer should be a shade lighter than your skin tone. Select a matching color and apply in little stripes with a makeup brush to blend evenly and to avoid a masked look.

• Brush on foundation. You may be tempted to apply foundation with your fi ngers. While effective for a sheer application, applying foundation with your fi ngers can introduce bacteria and oils to your face. Foundation brushes can offer more precision. With regular cleaning, brushes will not add germs to your face. Light brush strokes can be blended together to give a matte, airbrushed effect. A light dusting of powder, particularly in the spots that tend to appear shiny, can set the foundation.

• Use a light touch. It’s easier to add than take away with regard to applying eye shadow. Therefore, start

Inhance your beauty

Makeup application guidelines for any woman

with a light hand and build up to the desired smokiness. To learn even more eye-shadowing techniques, go for a professional application and ask for some instruction. Purchase those products and keep practicing at home. Makeup can play up a person’s features, hide any imperfections and help individuals look their best. Techniques are easy to learn and can be perfected with time and patience.

““ “

Makeup application is a skill that requires

technique, and that can take years of practice

to master.

Putting a tiny bit of makeup on every morning can make you feel better about yourself.

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No matter where you look, screens are everywhere. The proliferation of easily portable tablets and smart-phones means many people, adults and children alike, are never too far from the nearest screen. While that ac-cessibility has dramatically changed the way many people live their lives, excessive exposure to screen time can produce a host of unwanted side ef-fects. Steven Gortmaker, a professor of the practice of health sociology at the Harvard T.H. Chan School of Public Health, has studied the negative ef-fects of excessive screen time on chil-dren since the 1980s. According to Gortmaker, such effects include high-er rates of obesity among kids who watch too much television and diffi -culty sleeping among youngsters with access to small screens, such as the screens of smartphones. In addition, a 2012 study published in the jour-nal Psychiatry Research linked screen time with impaired cognitive function in young males. But adults are not immune to the effects of excessive screen time, ei-ther. Spending signifi cant time being sedentary and staring at screens can increase adults’ risk for cardiovascu-lar disease. An Australian study pub-lished in the December 2012 issue of the British Journal of Sports Medicine found that, compared with persons who watch no television, those who spend a lifetime average of six hours per day watching television can ex-pect to live 4.8 fewer years. So what can families do to cut back on their screen time? While it likely won’t be easy to put down smartphones and tablets and turn off laptops and televisions, the following

How families can cut screen timeare a handful of ways for families to spend less time staring at screens. • Remove televisions from bed-rooms. Parents may fi nd it impossi-ble to gauge, much less control, how much time their kids spend watching television when youngsters have TVs in their bedrooms. Though this will likely be met with considerable resis-tance, remove televisions from bed-rooms in your home. Set a positive example for kids by removing your own bedroom television as well. Come kids’ bedtimes, make sure all devices, including smartphones and tablets, are left in common areas of the home rather than bedrooms so kids are not tempted to watch videos instead of falling asleep. • Institute a “no screens” rule during meals. Many parents grew up in households that did not allow televisions to be on during meals, and while the times might have changed with respect to the technology, simi-lar rules can still prevail today. A “no screens” rule during meals gives par-ents and their kids time to catch up, bond and foster stronger relationships. • Do not use the television for background noise. Turn the televi-sion off when it’s serving as just back-ground noise. If you need background noise, turn on some music instead. • Log screen time. Logging screen time for each member of the family can provide an estimate of just how much time the whole family spends staring at screens. Encourage each member of the family to spend as much time being physically active as he or she spends staring at screens. Set goals for each member of the family to reduce their screen time, even reward-ing those who reach their goals.

Reducing screen time can improve overall health and help family members reconnect with one another.

Relax with a good book, fi lm or tune The Toledo-Lucas County Public Library patrons can borrow free digital movies, music, eBooks and more, 24/7 via Hoopla digital service. From Hollywood blockbusters to best-selling artists and authors – not just the hits, but the niche and hard-to-fi nd as well – Hoopla provides patrons the freedom to experience, explore and enjoy offerings such as: • “Walking Dead” comic books • “Killer Abs” with Jillian Michaels, video • “Hamilton” soundtrack, original cast recording • “Addams Family,” original series, Season One, video • “Zootopia,” junior novel • “Now That’s What I Call Music 56,” sound recording To get started, Hoopla users need a library card, a web browser, smartphone or tablet. Hoopla also allows users to download if they prefer not to stream their selections. Hoopla is free and available on the App store for Apple devices, the Google Play store for Android or Kindle Fire download. For help using Hoopla, visit toledolibrary.org or visit one of the three East Side libraries: Birmingham Branch, 203 Paine Ave., Toledo, 419-259-5210; Locke Branch, 703 Miami St., Toledo, 419-259-5310; Oregon Branch, 3340 Dustin Rd., Oregon, 419-259-5250.

Keep moving Did you know? A report published in the Lancet in 2012 suggests that a lack of exercise now causes as many deaths across the globe as smoking. A team of 33 researchers representing centers around the world contributed to the study. It was determined that about one-third of all adults are not getting enough physical activity to keep them healthy and to prevent the nearly 5.3 million deaths per year that can be linked to sedentary lifestyles. The U.S. Department of Health and Human Services recommends that adults get 150 minutes of moderate aerobic activity per week, or 75 minutes of vigorous aerobic activity. It’s also benefi cial to do a combination of activities for exercise variety.


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Vitality May 2016