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  • Bye Bye Belly Fat

    BE FIT

    Image of women exercising.

    Aerobic exercise, not weight training, is your best bet when it comes to saying goodbye to that dreaded belly fat, a new study finds.

    This isn’t the fat that lies just under your skin and causes the unsightly muffin top. Belly or abdominal fat-known as visceral fat and liver fat-is located deep within the abdomen and fills the spaces between internal organs. It’s been associated with increased risk for heart disease, diabetes, and certain kinds of cancer.

    “When it comes to increased health risks, where fat is deposited in the body is more important than how much fat you have,” said Duke exercise physiologist Cris Slentz, PhD, lead author of the study in the American Journal of Physiology. “Our study sought to identify the most effective form of exercise to get rid of that unhealthy fat.”

    The Duke study showed aerobic training greatly reduced belly fat and liver fat and improved some other risk markers for diabetes and heart disease.

    Resistance (or weight) training is still effective for improving strength and increasing lean body mass. But aerobic training burned 67% more calories in the study when compared to resistance training.

    Even moderation works. “What really counts is how much exercise you do, how many miles you walk, and how many calories you burn,” Dr. Slentz said. “If you choose to work at a lower aerobic intensity, it will simply take longer to burn the same amount of unhealthy fat.”

    © American Institute for Preventive Medicine

  • Buy Local. Eat Local.

    HEALTHY EATING

    Image of a farmer's market stand filled with vegetables.

    Did you know the average supermarket produce travels about 2,000 miles to your neighborhood grocery store? Farmers’ market produce travels less than 50 miles, according to University of Nebraska-Lincoln Extension experts who offer these buying and storing tips:

    *Go right home from the market.Foods will decline in quality, and perishable foods such as meats and eggs can pose food safety problems if left sitting in your car. Bring along a cooler with ice if it will take more than an hour or so to get perishables into your refrigerator.

    *Store at room temperature:bananas, melons, onions, potatoes, sweet potatoes, tomatoes, and winter squash. Store them in a clean, dry, well-ventilated place, away from direct sunlight and away from areas where meat is prepared.

    *Ripen on the counter and then put in the refrigerator:avocados, kiwifruit, nectarines, peaches, pears, and plums. Do not keep produce in a sealed plastic bag on the countertop. This slows ripening and may increase off-odors and decay from the buildup of carbon dioxide and depletion of oxygen inside the bag.

    *Store in refrigerator most other fresh fruits and vegetables.Use your refrigerator crisper drawer for whole produce. Store fruits in a separate refrigerator crisper drawer from vegetables. Fruits give off ethylene gas, which can shorten the storage life of vegetables. Some vegetables give off odors that can be absorbed by fruits and affect their quality.

    *Refrigerate fruits and vegetables in perforated plastic bags.This helps maintain moisture yet provide air flow. Make your own: use a sharp object to make several small holes in a food-grade plastic bag (about 20 holes per medium-size bag). Air-tight plastic bags can lead to the growth of mold or bacteria.

    *Wash your hands and produce thoroughly.Wash produce before you use it, NOT when you bring it home. Fresh produce has a natural protective coating that helps keep in moisture and freshness. Washing produce before storage causes it to spoil faster.

    *Remove and discard outer leaves.Rinse under clean, running water just before preparing or eating. Don’t use soap or detergent. It can get into produce and make you sick. Rub briskly-scrubbing with a clean brush or hands-to clean the surface. Dry with a clean cloth or paper towel. Rinse produce even when the peel is removed-such as melons and citrus fruits. Once you have cut through the protective skin of fruits and vegetables, bacteria can enter. Refrigerate cut or peeled fruits and vegetables within 2 hours.

    *Take your own bags or baskets to the farmers’ markets.And be sure to wash them too. Bacteria can grow inside.

    © American Institute for Preventive Medicine

  • Butternut Squash With Black Beans

    HEALTHY EATING

    Image of buttermilk squash with black beans.

    Ingredients

    2-3/4cups butternut squash, cubed

    1 teaspoon vegetable oil

    1 onion (small, chopped)

    1/4 teaspoon garlic powder

    1/4 cup red wine vinegar

    1/4 cup water

    2 cans black beans (16 ounces each, rinsed and drained)

    1/2 teaspoon oregano

    Directions

    1. Heat the squash in the microwave on high heat for 1-2 minutes. This will soften the skin.

    2. Carefully peel the squash with a vegetable peeler or small knife. Cut the squash into 1/2 inch cubes.

    3. Peel and chop the onion.

    4. In a large pan, heat the oil. Add the onion, garlic powder and squash. Cook for 5 minutes on medium heat.

    5. Add vinegar and water. Cook on low heat until the squash is tender, about 10 minutes.

    6. Add the beans and oregano. Cook until the beans are heated through.

    Serves 6: Per serving: Calories: 209; Total Fat: 2 g; Saturated Fat: 0 g; Sodium: 317 mg; Total Carbohydrate: 39 g; Dietary Fiber: 9 g; Protein: 11 g

    Source: USDA Mixing Bowl

    © American Institute for Preventive Medicine

  • Busting The Myths About Breast Cancer

    MEDICAL NEWS

    Image of doctor and patient.

    One in eight women will be diagnosed with breast cancer in her lifetime. Experts are still learning about this disease and what causes it.

    There are many myths related to the origins of breast cancer. The following items do not cause breast cancer, according to the National Breast Cancer Foundation:

    *  Antiperspirants and deodorants

    *  Caffeine

    *  Dairy products

    *  Microwaves

    *  Cell phones

    *  Being around others with cancer

    Truth about breast cancer risk

    There are some things that can increase the chances of getting breast cancer. These are called “risk factors.” The following risk factors are things you cannot change:

    *  Being a woman

    *  Being over age 55

    *  Caucasian race

    *  Family history of breast or ovarian cancer

    *  Having abnormal breast cells in the past

    *  Starting menstruation (periods) before age 12

    *  Going into menopause after age 55

    *  Gene mutations with BRCA1 or BRCA2

    *  Having dense breast tissue

    Having one or more of these risk factors does not mean you will get breast cancer. The best thing to do is talk with your doctor about your risk factors. Together, you can come up with a plan for breast cancer screening or other testing, if needed.

    Ways you can lower your risk

    *  Get plenty of exercise.

    *  Eat a balanced & healthy diet.

    *  Get & stay at a healthy weight.

    *  Avoid or limit alcohol.

    *  Avoid tobacco, including second-hand smoke (research is ongoing)

    Sources: American Cancer Society, National Breast Cancer Foundation

    © American Institute for Preventive Medicine

  • Busting Myths About Alzheimer’s

    MEDICAL NEWS

    Image of eldery man in wheelchair with daughter and granddaughter.

    More than 5 million Americans are living with Alzheimer’s and many myths still exist about it.

    MYTH: Alzheimer’s and dementia mean the same thing.

    FACT:Dementia is a group of symptoms that can be caused by Alzheimer’s and other diseases. Up to 80 percent of dementia cases are caused by Alzheimer’s disease. But, dementia can be caused by other conditions, such as Parkinson’s disease.

    MYTH: Everyone gets forgetful with age, so Alzheimer’s is no big deal.

    FACT:Alzheimer’s is not a normal part of aging. Alzheimer’s gets worse over time. Eventually, someone with Alzheimer’s will be unable to have a conversation or do normal everyday tasks. The earlier Alzheimer’s is diagnosed, the sooner treatment can start. This may help delay the disease’s progression.

    MYTH: Alzheimer’s won’t hurt you physically. You can live with the memory loss and other symptoms.

    FACT:Alzheimer’s is the sixth leading cause of death in the United States. Some people may live up to 20 years after diagnosis, but there are no survivors.

    MYTH: Medicine can cure Alzheimer’s.

    FACT:Treatments can help slow down the disease, but there is no cure. Alzheimer’s will eventually progress, even with treatment. The treatments may help improve quality of life for those with Alzheimer’s and their caregivers. Research is underway to find ways to prevent the disease and hopefully cure it.

    Source: Alzheimer’s Association

    Look for early signs of Alzheimer’s

    Detecting Alzheimer’s early is important. Since everyone forgets things from time to time, it can be hard to know what’s normal forgetfulness and what’s something more serious. People in the early stages may still work, drive and do daily tasks. They may think they are fine, and deny they have any memory issues.

    Look for these signs as possible flags that could mean early Alzheimer’s and talk to a doctor if you notice them:

    *  Problems coming up with the right word for something

    *  Can’t remember names when introduced to new people

    *  Trouble performing tasks at work or home

    *  Forgetting something that was just read or told

    *  Losing a valuable or important item

    *  Having trouble planning or organizing

    Though these signs don’t mean a person has Alzheimer’s for sure, it’s best to see a doctor.

    © American Institute for Preventive Medicine

  • Bursitis Isn’t Just For Grandma

    MEDICAL NEWS

    Close up image of man's knee in pain.

    Hey, activity is good for you. But what happens when activity triggers sore, aching, and swollen joints?

    The problem could be bursitis-that’s what your grandmother used to call it. Bursitis occurs when the bursae (those fluid-filled sacs that surround and cushion joints) become irritated or infected, often causing pain when you move. Sometimes an infection develops.

    © American Institute for Preventive Medicine

  • Burn Notice

    SELF-CARE CORNER

    Close-up image of a doctor wrapping up a burn on a patients arm.

    Follow this simple advice from the Home Safety Council and H2otStop to help reduce the risk of burn and scald injuries at home:

    Bathing

    *  Set your water heater at 120ºF or just below the medium setting.

    *  Fill the bathtub. Run your hand through the water to test for hot spots. Then help children get in. When children are in or near the tub, watch them closely. Young children and older people have thin skin. They burn more quickly.

    *  Install special tub spouts and shower heads that prevent hot water burns. These can sense if the water gets hot enough to cause a burn and shut off the flow of water.

    Cooking

    *  Wear long oven mitts to protect your skin when cooking or handling hot food.

    *  Turn pot handles toward the back of the stove so children cannot pull them down. Use back burners when cooking. Keep children away from the stove when you are cooking. Put tape on the floor around the stove/oven to help children learn to stay out of the “no-kid-zone.”

    *  Food cooked in the microwave can get very hot and cause a burn. Use oven mitts when you take off the lid. Stir and test the food before serving to make sure it is cool enough to eat.

    *  Keep hot drinks away from the edge of tables and counters. Do not use tablecloths or placemats because young children can pull them down. Use a travel mug with a tight-fitting lid for all hot drinks. This can help prevent a burn if the cup tips over.

    *  Do not hold or carry a child while you have a hot drink in your hand. Put only cold drinks in the cup holder of your child’s stroller and child safety seat.

    If a burn occurs:

    *  Cool it with running water. Do this right away.

    *  Keep the burned area in cool water for 3 minutes or longer. Do not put ice, butter, or lotion on the burn. This could make it worse.

    *  Call your doctor or 911 if the burn looks bad.

    © American Institute for Preventive Medicine

  • Bullying: How To Take Action

    FAMILY LIFE

    Image of kids wispering and pointing towards a classmate whose head is down.

    Bullying can be hard to address, especially if it’s happening to your child. Knowing how to deal with bullying can help you support your child and stay calm about it. This is important because bullying can happen more than once.

    Dealing with bullying in the right way can help you (and your child) put a stop to it. If your child is being bullied, take the following steps:

    *  Talk to your child about what happened. Without interrupting or giving your opinion, let your child openly talk about what was said or done in the bullying situation. Be sure you understand the whole story. Support them as they talk by telling them you want to help, and by keeping your actions as calm as possible.

    *  Tell the child that bullying is not their fault. No one deserves to be bullied.

    *  When giving advice, use clear examples. Role playing can be very helpful in teaching a child what to do. Never tell them to fight back or use violence. This doesn’t help the situation and can get your child in trouble or hurt.

    *  Ask your child how you can help them feel safe again. Try not to single him or her out by making changes in their routine, such as switching classes or buses. Instead, try taking other steps, such as changing seating arrangements in school or on the bus.

    *  Talk with the school or organization. State your concerns and ask them how they feel it can be addressed. Remember that the school staff cannot “discipline” other kids. Even if you want to, avoid talking with the bullying child’s parents. School officials can talk with them and be a neutral moderator.

    *  Consider getting professional support for your child. Sometimes a school counselor or mental health expert can help a child who has been bullied.

    Bullying should never be ignored. Kids who are bullied may be at higher risk for health problems like:

    *  Depression

    *  Anxiety

    *  Sleep problems

    *  Loss of interest in activities

    Their grades may also suffer. Kids who are bullied are more likely to miss school or drop out.

    Source: Stopbullying.gov

    © American Institute for Preventive Medicine

  • Build A Strong Core

    BE FIT

    Image of older man sitting on chair.

    “A strong core is key to good posture and for doing most day-to-day activities with ease, such as getting in or out of a car, walking up and down stairs, or reaching for a book from a shelf,” said Michelle Miller, an exercise physiologist at Indiana University. Weak core muscles can result in poor posture, increased susceptibility to back injuries, poor balance, lack of range of motion, and an altered walking stride.

    See how it feels to turn on your core muscles-in less than a minute.

    *  Sit on the edge of a firm chair with feet and legs at a 90-degree angle and place both hands on the front of your stomach area.

    *  Now, draw your bellybutton toward the center and pretend to lift at the same time to feel contracted and lengthened throughout the middle of the body-but not so much you hold your breath. Miller often tells clients to imagine putting on a tight jacket and then zipping it up. When doing this, the front and back of the body should contract at the same time.

    *  Finding the neutral position of the hips is important for proper posture. The hips should not be tipped forward or backward. Miller encourages you to “think of your pelvis as a bucket of water-tipping means spilling.”

    *  Now, for the shoulders and head. The head should not jut forward, nor the shoulders round in. Face straight ahead, chest high and sit tall.

    “If you can hold this position sitting, you can hold it when you walk, drive, do household chores or other leisure time activities,” Miller said.

    © American Institute for Preventive Medicine