Club Blog

(ARA) – The chillier days bring more than cool air, colorful foliage and long sleeves. They also mark the beginning of cold and flu season.

The common cold leads to 75 million to 100 million physician visits annually, reports The American Journal of Medicine. Five to 20 percent of Americans are infected with the flu virus each year and about 200,000 are hospitalized due to complications from the flu, according to the Centers for Disease Control and Prevention (CDC). Even more disconcerting: more than 3,000 Americans die from flu-related causes each year.

It’s important to make sure a cold or the flu doesn’t inhibit day-to-day activities by using good hygiene habits. “Maintaining your health and the health of your family can be difficult when we find ourselves in crowded office buildings or schools each day,” says Dr. Allison Aiello, associate professor of epidemiology at the University of Michigan School of Public Health and member of the Tork Green Hygiene Council. “However, by implementing simple hygiene practices, one can reduce the risk of catching a cold or the flu during this season.”

To help stay healthy during cold and flu season, Aiello offers five steps:

Wash your hands
The CDC says keeping hands clean through improved hand hygiene is one of the most important steps you can take to avoid getting sick and spreading germs to others. Be sure to wash your hands after sneezing, coughing and using the restroom. Washing hands after arriving to work, school and home also helps prevent the spread of germs to colleagues, friends and loved ones. Remember, proper handwashing should take as long as 20 seconds and include warm water and soap. Alcohol-based hand sanitizer gel or lotion is a great way to prevent sickness when soap and water aren’t readily available.

Sanitize, sanitize, sanitize
The common cold and the flu can be spread by hands. This means that you can transfer these illnesses not only to others, but to surfaces as well. People touch 300 different surfaces every 30 minutes. Some viruses and bacteria can live up to eight hours or longer on items like doorknobs, phones and tables. You can prevent the spread and impact of germs by wiping down surfaces with a disinfectant wipe each day.

Get vaccinated
Flu outbreaks can happen as early as October or as late as May. The CDC recommends getting vaccinated as early as September or as soon as the most updated vaccine becomes available. The seasonal flu vaccine protects against three influenza viruses that research indicates will be most common during the upcoming season. It takes about two weeks after vaccination for an adult to develop antibodies against the flu which will support you through the flu season.

Cover your mouth
Cold and flu germs can spread from person to person by coughing and sneezing. Covering your mouth when coughing and sneezing is a necessary deterrent against the spread of germs. While most people believe coughing or sneezing into a hand is sanitary, few realize that germs are spread quickly this way. Instead cough or sneeze into one arm, firmly pressing your nose or mouth against your sleeve to stop germs from escaping.

Stay home
Recent reports state nearly 22 million school days are lost each year due to the common cold and 75 million work days are expected to be missed during flu season. When you are sick, take a sick day and allow your child to stay home if he or she is not feeling well. After a person is infected with the flu, symptoms usually appear within two to four days and are considered contagious for an additional three or more days after symptoms appear. Anyone in close proximity to a cold or flu infection may become infected because these infections can also be spread directly by aerosols. Staying home when sick will not only help avoid spreading illness to others, but allow time for you or your child to recuperate and recover.

For more information on the importance of hygiene and hygiene tips from Allison Aiello and the Tork Green Hygiene Council, visit www.torkgreenhygienecouncil.com.

by: Michael R. Mantell, Ph.D.

Who wouldn’t seriously welcome relief from life’s daily stressors? We spend nearly $300 Billion every year on stress-related health issues.  If affects children, teens, and adults.  Yes, it even affects members of The Sporting Club.

Simply put, stress is based on predicting extremely negative events and then living as though these predictions are “for certain going to” happen.  As a result, stress creators suffer with often debilitating physical and emotional symptoms. Remember this:  all stress is created through your predictions and interpretations of events in unusually harsh ways, not by the reality of these events alone.

Hans Selye coined the term “stress” in 1936.  He defined it as “the non-specific response of the body to any demand for change.”  Today we understand that predicting or interpreting events in a harsh, severe and irrationally negative way create stress.

Sure, there are some events that will lead most healthy people to react with tension and concern.  It’s the unusually harsh interpretation of these commonly “bad” events that lead us to react with increased intensity, often as if the events are “worse than bad”—awful, terrible and horrible.  Can something be worse than 100% bad?

Here are three examples from the literature on irrational thinking patterns that can create stress:

Magnification or Minimization

Trap: You exaggerate or downplay the significance of an event rather than seeing it realistically.

Example: I absolutely have to get this project finished today or my career is over. Even though it went well this time it’s not good enough.

Escape: Put it in perspective. Ask yourself how you’ll look back on this in 1 or 5 years from now.

Fortune Telling

Trap: You expect that a certain future event will be negative and you act as if it’s already true even though there is no evidence to support it.

Example: Before starting a new activity you think that it will be too hard so you don’t even try it.

Escape: Tell yourself that your negative expectation is just one possibility and then think of other possible outcomes. Remind yourself of a time in your life when things turned out better than you expected. Keep a record of your forecasts and see how accurate you are.

Catastrophizing

Trap: You think the very worst of a situation even when there are other possibilities. You overreact.

Example: “My heart is beating fast! I’m having a heart attack!”

Escape: Look at the real probabilities. Focus on evidence that the worst did not happen, that things might not be as bad as they seem.  Sometimes a headache is all in your head.

While I often help people deal with their created stress using psychological tools—(including police officers, firefighters, and military veterans, CEOs facing financial challenges, news teams covering gruesome stories, students dealing with bullying and finals, as well as couples in distressed relationships, baby boomers facing health and financial concerns, victims of serious crimes and athletes facing high level competition)—it is clear to me that physical exercise is just as essential an ingredient as are psychological tools in fully reducing, and often completely preventing, stress.

Yet, there is an irony.  How can one form of stress, the stress of physical exercise, relieve another form of stress, which is mental?  It’s really very straightforward:  exercise is relaxing, and healthy for you.

Exercise reduces stress both directly as well as indirectly by preventing illnesses.  Consistent moderate to vigorous exercise can lower your blood pressure, cut the risk of stroke-heart disease-diabetes-obesity- memory loss-depression-anxiety, improve your sleep, lower your cholesterol, create more endorphins (the feel good neurotransmitters), reduce the stress hormones cortisol and adrenaline, and melt daily tensions.  Consistent exercise, healthy nutrition and rational thinking can add years to your life and life to your years.

So what physical exercises help reduce or prevent stress?  After healthy stretching and proper warm-up, aerobic exercises, resistance training and plyometrics all help relieve physical and mental stress.

Intervals on the treadmill, burpees, power pushes, mirror sparring, lunges to bicep curls, bench jumping, planks, squats, push ups, walking, jogging, cycling, swimming, working on the GRAVITY machines, Yoga, Pilates, Zumba or other vigorous dance, are just some of the exercises that will melt your tensions.

You can walk away from your problems, meaning a 30 minute walk, about 100 steps a minute or so, several times a week, will also help you physically and mentally. Think of it as meditation in motion.

Consistent aerobic exercise, with strength training, brings healthy changes to your body.  Your heart and your spirits will thank you.  While at once exhilarating and calming, not only anxiety and stress can melt, but depression also has been shown to fade.

Adrenaline and cortisol are reduced with aerobic exercise and strength training, while endorphins increase.  The former two are the body’s “stress chemicals while endorphins are the body’s natural mood elevators and painkillers.  Don’t forget that with increased stamina, strength and even some weight loss, your self-esteem will likely increase too leading to more positive behaviors in your personal and work life.

If you are already a member of The Sporting Club, then you understand the role that exercise plays in preventing or reducing stress.  You already think of the club as your personal health center.  If you are thinking of becoming a member, or already belong but aren’t taking full advantage of the vast health oriented offerings, consider this plan:

1. Establish a 5-30 plan. Five times a week, for 30 minutes, assuming you are healthy enough to do so, jog, walk, bike, go on the elliptical, for 30 minutes (interval training is best).
2. Start with small daily goals—it’s about progress not perfection. Frequency is more important than anything else.
3. Follow your personal style: solo or group classes, as along as its fun for you—yes, having fun is an important part of this plan.
4. Got an iPod or other music player? Use it.  It’ll help distract you and give you a beat to follow.
5. Bring a friend with you—not a virtual one—a real one. Exercise buddies abound in The Sporting Club because people find exercising with others motivating.
6. Give yourself one to two months of consistent exercise to feel comfortable with the exercise routine, meeting new friends at the club, and seeing/feeling the stress reduction benefits.

(ARA) – Anyone who has ever experienced a migraine knows how debilitating it can be. When you’re suffering from a migraine, it’s likely that you have a hard time focusing on anything else besides the pain you’re enduring.

If migraines are interfering with your daily life, it’s a good idea to visit a doctor who can suggest the best ways to combat your headaches. But there are also some practical steps you can take to avoid migraines. Here are a few ways you can minimize the onset of migraines and ease your pain and nausea during a migraine episode:

* Get good and regular sleep. Migraines often follow sleepless nights. Do what you can to establish a consistent sleep schedule. If you’re having trouble sleeping, remove distractions such as a TV or radio, which can prevent you from entering a deep sleep when left on all night.

* Try acupressure therapy. Similar to acupuncture, but without the needles, acupressure can provide natural pain relief by applying pressure to certain points in your body. This can be done with your hands, or through a device you can wear, such as Sea-Bands, which can be worn to apply pressure to a point just below your wrist. A recent study conducted by Berolina Clinic in Germany concluded that 83 percent of its participants – all chronic migraine sufferers – experienced a reduction in nausea when wearing Sea-Bands.

* Establishing consistency in your diet can also help reduce the frequency of migraine attacks, according to the medical experts. Also, if you suspect a certain food is causing your migraines, try eliminating it from your diet and see if it helps. Eating at different times each day or skipping meals can also trigger migraines.

* Try relaxation techniques. Stress is a major cause of migraines, so anything you can do to eliminate stress from your life will help. In addition, you may want to try deep-breathing exercises and muscle-relaxing routines designed to help your body deal better with stress and tension. If you are looking for a place to get started, ask your doctor which types of exercises he or she recommends.

* Get regular exercise. Perhaps nothing reduces stress and promotes good sleeping habits more than getting a good workout on a regular basis. Being physically active for at least a half hour a day can go a long way toward reducing your headaches.

* If you do experience a migraine attack, try to get to a dark, calm place. Lie down and sleep if your pain and schedule allows you to. Applying hot or cold packs to the affected area or the back of your neck may also help relieve your pain.

The pain caused by migraines can be extremely unpleasant and affect your ability to participate in normal daily activities. By doing what you can to avoid migraine attacks, you’ll help ensure that the disruption they cause is kept to a minimum. For more information on migraine relief, visit www.sea-band.com/blog.

(ARA) – If our teeth ache, most of us will quickly head to the dentist for treatment. But if your feet hurt, do you just chalk up the pain as a discomfort of modern life? Sadly, most of us do.

Most Americans say they have foot pain at least some of the time, and more of us have pain in our feet than in any other part of our bodies we consider vital to health, such as skin, teeth or even the heart, according to a recent survey by the American Podiatric Medical Association. Yet feet rank lowest on the list of body parts and functions that Americans consider important to their health, the APMA study shows. Additionally, many Americans don’t seek foot care from a podiatrist – a doctor specially trained to care for feet.

Foot health directly affects the quality of our lives. When our feet are healthy, feeling good and working well, they can enable us to go about our normal routines. But injured, ill or just plain old sore feet can undermine the foundation of our good health. Feet are often indicators of our overall health; signs of arthritis, diabetes, and nerve and circulatory problems can all be detected in the feet. People suffering from foot pain are also more likely to suffer from a variety of other health issues, including back, knee and joint pain, and weight and heart problems.

So how do you know if your foot pain is just annoying, or serious enough to merit a visit to a podiatrist? Persistent pain or sudden severe pain should definitely raise warning bells, experts agree. Beyond that, keep in mind that there are many sources of foot pain, and many foot ailments that can be treated best by a podiatrist, including:

* Arthritis
* Athlete’s foot
* Bunions – an enlargement of the joint at the base of the big toe
* Wounds or nerve damage due to diabetes
* Foot and ankle injuries
* Heel pain, especially if it is chronic
* Nail problems, including nail fungus
* Pinched nerves
* Peripheral arterial disease – a blockage or narrowing of the arteries in the legs
* Skin cancer
* Warts

Today’s podiatrist is a true expert, trained to diagnose and treat conditions affecting the foot, ankle and related structures of the leg. The country’s 15,000 practicing podiatrists work in a variety of disciplines, from sports medicine and pediatrics, to dermatology and diabetes. Podiatrists can:

* Perform surgery
* Provide complete medical histories and physical exams
* Prescribe medicine
* Set breaks and treat sports-related injuries
* Prescribe and fit appliances, insoles and custom-made shoes
* Order and provide physical therapy
* Order and interpret X-rays and other imaging scans
* Work as a member of your health care team

To find a podiatrist near you, log on to www.todayspodiatrist.com.

The Centers for Disease Control reports that more than one quarter of all deaths are caused by heart disease alone. However, despite its often-deadly effects, heart disease does not have the high profile of cancer, AIDS and other terminal diseases. This means that many people with heart disease either do not realize they have the condition, or do not seek treatment for early warning signs. While many think that heart disease primarily affects men or the elderly, women are just as likely to suffer from heart disease as men. In fact, approximately 10 percent of women age 45-64 suffer from the disease.

Geeta Maharaj, nursing director at Everest College’s Salt Lake City campus explains that you don’t have to be in nursing school to know there are many things you can do to reduce the likelihood of having heart-related health problems. “One of the most important is simply to learn about how your life choices affect your heart’s health,” adds Maharaj.

The major risk factors for heart disease are inactivity, obesity, high blood pressure, cigarette smoking, high cholesterol and diabetes. In 2005-2006, the Center for Disease Control reported that 37 percent of Americans had two or more of these risk factors, potentially increasing their chances of contracting heart disease.

However, approximately one half (47 percent) of deaths caused by sudden cardiac arrests happen outside of hospitals, which suggests that many people who are suffering from heart disease go undiagnosed, or are not seeking treatment.

Medical research has shown that lowering cholesterol and blood pressure levels can reduce the likelihood of having a heart attack, needing heart bypass surgery, and dying from heart disease. Even for those who are currently healthy, lowering cholesterol can reduce the risk of developing heart disease. “It is important to know the risk factors for heart disease and talk to your doctor about how to reduce the likelihood of suffering from a heart attack or cardiac arrest,” says Maharaj.

Even if you are not at risk for heart disease, Darlene Mention, RN, MSN, CCRN, nursing instructor at Everest University’s nursing program in Brandon, Fla., suggests taking the following steps to improve overall heart health. 

First, exercise. Your heart is a muscle, and just like your other muscles, it needs to be worked out regularly. Mention recommends that you get at least a half an hour of cardio at least five times a week.

Second, Mention suggests maintaining a healthy weight, and trying to lose extra pounds if possible. Obesity is one of the primary causes of heart disease, and is often linked to other risk factors such as having high cholesterol or being inactive.

Improving your diet can also help you lower your cholesterol and promote overall health. As a rule of thumb, Mention explains that your diet should include five servings of fruits and vegetables a day. Two servings of certain fish, such as salmon, trout or mackerel a week can also promote heart health. These fish are full of fats that replenish needed oils. However, you should limit your consumption of saturated fats, which are found in full-fat dairy products, many red meats, fries and other cooking fats.

Similarly, Mention advises cutting back on salt. She explains that the recommended daily allowance is 2,300 milligrams of salt for adults, and less than 1,500 milligrams for middle-aged and older adults with elevated blood pressure. It is important to check food labels, as many processed foods have high levels of sodium. While some studies have suggested that drinking a glass of red wine at dinner may reduce the likelihood of heart attacks, in general, moderation is the key to alcohol consumption. The recommended daily limit of alcohol is three to four servings for men, and two to three for women.

In addition, Mention explains that if you are serious about your heart health, you should quit smoking. Smoking dramatically increases the likelihood of contracting heart disease. Studies have shown that female smokers are three times as likely to have a heart attack before the age of 40 than are non-smokers.

It is also important to learn the early warning signs of heart disease, which include nausea, indigestion, back pain, dizziness, fatigue, and chest pain, as early action can make a huge difference in treatment. Finally, Mention recommends that you talk to your doctor or a licensed nurse about potential preventive measures you can take, if you are at risk for contracting heart disease.

(ARA) – One in two Americans is living with a chronic disease. Chronic diseases are persistent and recurring, and are typically either hereditary or the result of factors such as poor diet, obesity or lack of exercise.

Dr. Ian Smith, creator and founder of “The 50 Million Pound Challenge” and “The Makeover Mile” is a health and nutrition expert who is constantly encouraging Americans to be proactive when it comes to their health. “Unfortunately, many Americans postpone or even skip key health screenings due to fear, lack of awareness, or cost concerns,” says Smith. “However, it’s important to know your risk so you can make the appropriate lifestyle modifications to change – or reverse – the course of chronic disease.”

Smith recommends five simple screenings as a first step in determining whether or not you are at risk for a variety of treatable – and preventable – chronic diseases. These screenings will be available for free as part of “The Makeover Mile” which he is presenting with CVS/pharmacy in conjunction with their “To Your Health” program in seven major cities across the country.

Diabetes
A simple finger prick is all that is needed to check your blood glucose levels to see if you are at risk for diabetes. If your blood glucose test shows that you are at risk for diabetes, your doctor will work with you to make certain lifestyle changes, particularly involving diet and exercise.

Blood pressure
Blood pressure is measured by a quick, painless test using a rubber cuff that is wrapped around the upper arm and inflated. If your blood pressure is consistently high, your doctor will likely recommend lifestyle changes, such as exercise, a healthy diet, quitting smoking, limiting alcohol and/or recommend a maintenance medication.

Cholesterol
Even though high cholesterol may lead to serious heart disease, most of the time there are no symptoms, which is why it is important to have your cholesterol levels checked. A rapid cholesterol test involves just a simple blood sample from the finger. As with diabetes and blood pressure, lifestyle changes such as exercise and weight loss, maintaining a healthy diet, and quitting smoking are recommended if your cholesterol levels are not within a healthy range. If the added measure of a maintenance medication is needed to keep your cholesterol at a healthy level, it is important to make sure that the medication is taken regularly, as prescribed.

Other important screenings – osteoporosis and vision
Two other important screenings that shouldn’t be overlooked are osteoporosis and vision. A simple bone mineral density test, done via low-dose X-rays, determines whether or not you are at risk for osteoporosis, a disease that causes bones to become fragile and more likely to break. Additionally, a vision screening can help identify whether or not you are at risk for eye disease.

In an effort to help Americans take the next steps in the road to a healthy life, the CVS/pharmacy “To Your Health” program features free screenings for chronic diseases at more than 800 events across the country. The events offer each participant more than $150 in free screenings for diabetes, blood pressure, cholesterol, bone mineral density (osteoporosis) and vision. For more information and to find an event in your area, visit www.cvs.com/toyourhealth.  For more information about “The Makeover Mile” visit www.makeovermile.com.

(ARA) – As the days start getting longer and warmer, folks are again pondering ways to be more active. Joining a gym or beginning a workout regimen are great ways to get in shape, but exercising more can also be as simple as resolving to complete daily chores around the house.

Tackling items on your household to-do list is a great way to spruce up your home, while also toning your body. However, the repetition of some household chores can lead to injury, so it’s important to take the proper precautions so you can stay healthy while you get in shape. Here are a few ideas for getting active around the house and how to avoid injury while tackling these projects:

Shoveling: Whether you’re shoveling snow or moving dirt around, shoveling is a great way to get a full body workout. When shoveling, make sure you are lifting with your arms and legs, not your back, to avoid injury. Also, be careful you are not overdoing it – don’t overload your shovel if you have trouble repeatedly lifting that amount and take a break if you feel too fatigued to continue.

Plant a garden: Having a garden lends itself to a constant cycle of good health, from the planting, weeding and harvesting of the vegetables, to eating the fresh produce. But working with garden tools every day can cause pain in your hands and wrists, especially if you have tendonitis or arthritis of the hands. If you find yourself in this situation, you may want to try using a pain relief tool called the SmartGlove, which also provides relief from carpal tunnel syndrome.

Yardwork: Raking leaves, sweeping walkways and mowing the lawn are also great ways to get out and get moving. When doing odd jobs around the house, it’s a good idea to limit the amount of time you spend on each activity and rotate activities so you aren’t continuously putting stress on the same joints and muscle groups. The SmartGlove may also help reduce wrist pain caused by the vibration of the lawnmower.

Indoor chores: If the weather doesn’t permit you to get outside and work, use indoor chores to get active. If you have a set of stairs in your house, use them to your advantage when doing chores. For example, if you’re putting away freshly folded laundry, take multiple trips to your upstairs bedroom. Again, you can avoid injury if you vary your tasks accordingly.

When you begin to look at everyday chores as a chance to exercise, you can improve your health while also tidying up your home, and you can feel a sense of accomplishment in more ways than one.

by: Michael R. Mantell, Ph.D.

Cardiovascular diseases, including stroke, are our nation’s No. 1 killer. Heart disease has probably already touched you or someone you know.  Since 1963, Congress has established February as “American Heart Month.”  From arrhythmia, cardiac arrest, high cholesterol, congenital heart defects, heart attack and heart failure, high blood pressure, metabolic syndrome, peripheral artery disease, and even stroke, cardiovascular diseases may be prevented. 

Smoking, high blood pressure, high blood cholesterol, diabetes, being overweight or obese and physical inactivity are some of the risk factors associated with heart disease.  Go to http://bit.ly/aXyxwU for a free heart attack risk assessment from the American Heart Association.

What can you do to prevent heart disease?  Sure, so-called “heart healthy” foods can help. Hours and hours of cardio and losing weight also help.  But these are only the tip of the prevention iceberg and don’t come close to truly controlling, stopping or preventing heart disease.

Dr. William Davis, a cardiologist in Milwaukee, Wisconsin, recently suggested five strategies to help prevent heart disease, based on his research.  These five tips may seem extreme, but heart disease is a killer. Here’s what Dr. Davis suggests:

1. Eliminate wheat from your diet.  That is, eliminate wheat if you want to reduce LDL, triglycerides, increase HDL, reduce inflammation measures such as C-reactive protein, lose weight, decrease blood sugar and lower blood pressure. This is the peak dietary strategy with more positive consequence than almost anything else you can do.
2. Achieve a desirable 25-hydroxy level of vitamin D.  Without side effects, vitamin D supplementation increases HDL, reduces LDL, can help normalize insulin, reduce blood sugar, reduce blood pressure and also has very potent anti-inflammatory effects.
3. Supplement omega-3 fatty acids from fish oil.  Omega-3 fatty acids reduce triglycerides, accelerate postprandial (after-meal) clearance of lipoprotein byproducts like chylomicron remnants, and have a physical stabilizing effect on atherosclerotic plaque. ?
4. Normalize thyroid function.  Get sufficient iodine in your diet to protect the thyroid from the many thyroid disrupters in our daily environment.  Thyroid dysfunction is epidemic; correction of subtle degrees of hypothyroidism reduces LDL, reduces triglycerides, reduces small LDL, facilitates weight loss, reduces blood pressure, normalizes endothelial responses, and reduces oxidized LDL particles.
5. Make exercise fun. Dr. Davis suggests that exercise ought to be a good time, not simply a boring 30 minutes on a treadmill.  Find an activity in or out of the gym that you enjoy and look forward to.  I recently wrote, for sandiegomagazine.com (“Dr. San Diego) about the games of the 50’s and 60’s as fun activities for adults. Hula hoops, tag, double-dutch, dodgeball, spud, hide-and-seek, hopscotch, red rover, get the idea?  Dancing, walking, Zumba, the many classes at The Sporting Club, also provide opportunities to make exercise fun.  Remember that exercise is a prescription.  You can fill it at The Sporting Club.

I’d add that drinking in moderation, knowing your health numbers (total and specific cholesterol, blood pressure, triglycerides, fasting glucose, body mass index, and waist circumference are some of the key numbers everyone should know.

Of course, there’s another heart related issue in February and one that I cannot leave off of this list.  Valentine’s Day comes right in the middle of the month to remind us that our loving relationships also contribute to our health and wellness. 

Research tells us that long-term, committed relationships leave us healthier in mind and body.  Ignore your relationship at your health’s peril.  Heart disease, immune system dysfunction, depression, mood swings, elevated stress hormones, elevated risk of diabetes, and even the amount of time it takes for wounds to heal are all related to marital discord.  So much so that in 1858 a British epidemiologist, William Farr, said,  “Marriage is a healthy estate.”

Our diet, our exercise and our love life all contribute to our heart’s health.  We at The Sporting Club are fortunate to have the region’s finest training staff, Sports Medicine Team, nutrition staff and all we need to do is simply ask for assistance. 

Happy, healthy February

(ARA) – Whether you are still working on that New Year’s resolution, or just trying to shape up for swimsuit season, you probably know that making healthier lifestyle choices is sometimes easier said than done. Sometimes when you aim to make significant lifestyle changes, you set lofty goals without necessarily thinking about what it will take to achieve them.

But not to worry, a little conscious effort and careful planning can focus your efforts to banish bad habits and achieve your goals. By coming up with some real solutions that you can stick to, you’ll be well on your way to achieving the wellness goals you set for yourself. Whether it’s restoring balance by unplugging for a little “me” time, spending more quality time with family, eating healthier, getting organized or losing those last 10 pounds, here are a few quick tips to keep on track.

Restore balance and simplify

* Set aside time for R&R, no matter what – Relax a little this weekend by reading a book or taking a bubble bath.
* Front load chores – Run errands in the morning and spend the rest of the day doing something restful or fun.
* Leave work at work – Be more productive at work by enjoying time away from the office.
* Switch it up – Do something new every day. Try a new recipe or a new route to work and keep life interesting.

Eating right

* Stick to one serving – Eat the foods you love. Just eat one serving and stick to it. If you find your portion size creeping up, try buying snacks already packaged into single servings, like Kettle Brand Baked Potato Chips 100-calorie packs.
* D-fense – Vitamin D may ward off colds, so be sure to eat plenty of vitamin-rich foods like fish, milk, soy products and high-fiber cereals, especially in the winter.
* Go nutty – A handful of nuts in the afternoon can help restore your natural energy and keep you alert and productive until dinner time. For mid-afternoon cravings, try Emerald Cocoa Roast Almonds with a satisfying chocolate taste and zero added calories.
* Potato power – When eating a potato, don’t forget the skin. It’s a great source of fiber, vitamins and even protein. And when it comes to snacks, try Kettle Brand Baked Potato Chips – the only baked potato chips made from whole slices of potato, sliced with the skin still on. They taste great and offer 65 percent less fat than regular chips.

Make time to exercise

* Set a meeting with the gym – Treat exercise like any other appointment. Nobody wants to cancel on their boss.
* Walk this way – Resist the urge to hop into your car for short trips whenever it’s possible. With every step, the body gets a little more energy and exercise.
* Get cracking up – A minute-long laugh may have the same mood-boosting benefits as 10 minutes of exercise.
* Get the kids moving – Don’t have time to exercise? Take the kids for a walk and the whole family will reap the benefits.

This year, let go of unrealistic resolutions and find real solutions for meeting healthy living goals in small, easy changes for lasting results. Making the daily routine just a bit more balanced, nutritious and active will lead to real progress toward a healthier lifestyle in the long run. Try getting the family, office or friends involved. It’ll make staying on track that much easier and much more fun.

To learn more about these daily tips, as well as to enter the Real Solutions Sweepstakes for a chance to win a grand prize getaway to help visualize attaining your goals, visit www.realsolutions2011.com.

By: Michael R. Mantell, Ph.D.

It’s been said that the way to a man’s heart is through his stomach, but did you know that the way to your stomach is through your mind? 

The Sporting Club has just embarked on a 12 week “Weight Loss Challenge” complete with 3 workouts each week, weigh-ins, weekly food reviews, nutritional handouts, recipes, prizes and personal reach outs to insure accountability.  Leading the way among similar weight loss programs, there is also going to be a focus on mindset, called a “cognitive component.” 

Judy Beck, in her book, “The Beck Diet Solution,” describes this component in detail, and I recommend her book and workbook to those of you who want to go into this in more detail.

What role does the mind play in creating healthy weight and thus overall wellness? Let’s take a look at how the way you think helps you deal with the 5 key food triggers, including:

• Social (buffet chat)
• Environment (food ads)
• Biological (hunger cravings)
• Emotional (anxiety, depression, boredom and happiness)
• Mental (thinking about food)

First, those who are overweight or obese often think differently than others about food and themselves.  Here are some thoughts to watch for:

•  Do you confuse hunger with a desire to eat?
•  Do you have a low tolerance for hunger and cravings?
•  Do you like/demand the feeling of “being full”?
•  Do you fool yourself about how much you actually eat?
•  Do you comfort yourself/your feelings with food?
•  Do you feel helpless & hopeless when you gain weight?
•  Do you focus on issues of “unfairness”?
•  Do you give up regulating your diet and exercise once you begin to lose weight?

To begin with, properly entering the weight/wellness challenge requires that you understand the advantages of doing so:

• I’ll be healthier
• I’ll look better
• I’ll like myself more
• I’ll feel more in control
• My doctor won’t bug me
• I’ll be more comfortable around other people
• The disadvantages?
• None

Those who will be successful in meeting the weight loss challenge will know how to rationally (accurately) respond to their irrational (inaccurate) thoughts about food, dieting and exercise.  Here are some examples:

• Yes I know I ate a little while ago, but I’M STARVING…but I’m only having a craving, and that doesn’t mean I HAVE to eat
• I can’t stand feeling hungry, it’s awful…but in truth, it’s only uncomfortable and I can tolerate it and I know it’ll go away
• Oh, it’s only one extra cookie, so what’s the big deal? The big deal is if I have that cookie, I only strengthen the habit of giving in.

Weight loss and wellness requires people to combat the thoughts of “having to”:

• Feel deprived…But I’d rather tolerate deprivation and get healthier
• Tolerate hunger…But I can tolerate a bit of hunger in order to lose weight, get fit and be healthier
• Eat differently than others… But what’s the big deal? It’s worth it to get fitter, healthier and lose weight
• Write down a daily eating plan and not be able to be spontaneous…But I can either NOT write down my plans and be spontaneous, or become healthier…not both

Healthy self-talk sounds like this:

• “DO IT ANYWAY”
• “GIVE MYSELF CREDIT”
• “SAY ‘NO’ TO EXTRA UNPLANNED FOOD”
• “PUT MY HEALTH FIRST”
• “TOLERATE IT”
• “EXERCISE NO MATTER WHAT”
•  “I CAN’T HAVE IT BOTH WAYS”
• “I’LL CARE LATER”
• “I’D RATHER BE FITTER”
• “CELEBRATE”
• “OH WELL”
• “DON’T COMFORT MYSELF WITH FOOD”
• “I CAN EITHER EAT EVERYTHING AT THE BUFFET OR GET FIT, BUT NOT BOTH”

Ready to make some important commitments?  Here are some that those successful in losing weight and creating wellness make, and stick to:

• I’ll make the following changes at home and work___________
• To make time and energy for staying on track, I’m going to_____________
• The spontaneous & planned exercise I’m going to do___________
• My first weight loss goal is_________
• To learn to figure out when I’m really hungry, I’m going to_________
• When I have a craving, I’m going to__________
• In order to eliminate spontaneous eating, I’m going to________________

It isn’t easy to properly engage your mind to lose weight and become fit. It may mean some or all of the following:

• Consistently make time for exercise and all planned eating
• Plan your eating in writing
• Eat slowly and mindfully
• Monitory everything you eat in writing
• Tolerate hunger
• Avoid or deal with triggers
• Resist cravings
• Recognize normal “fullness”
• Avoid unplanned eating
• Identify and counteract your sabotaging thoughts
• Respond to a sense of unfairness
• Give yourself credit
• Squarely face your mistakes
• Plan to avoid these mistakes in the future
• Get back on track immediately
• Assertively say “no” to food pushers
• Seek out personal support and ask for help whenever and wherever you need it
• Plan for special events and traveling
• Cope with negative and positive emotions without turning to food
• Cope with discouragement

If you do engage your mind, along with diet and exercise, you will no doubt be successful in meeting the weight loss challenge over the next 12 weeks. 

Sandra Blackie and I are going to be focusing on the mind and nutrition in a two-session program coming up in February to assure this success. Be sure to watch for the dates and times and drop in for some key tools for your health.

Remember, “nothing but nothing tastes as good…as being fit feels.”