health & wellness 2014

Health&WellnessGUIDE 2014

June 8, 2014

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Sweet Gum Springs Apothecary co-owner Lindsey Wilson leads a Friday afternoon class of yogists Courtney Swan, Kym Fobian, Jessica Cheek, Mandy O'Farrell, Marion Sansing, Pattie Molen and Abby Malmstrom at Mississippi Modern Homestead in Starkville. | Photo Mary Alice Weeks

2 SUNDAY, JUNE 8, 2014 cdispatch.com HEALTH & WELLNESS HEALTH & WELLNESS cdispatch.com SUNDAY, JUNE 8, 2014 3

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BY ANNE E. STEIN

Investor and TV personality Kevin OLeary isnt shy about how you should handle your money, but his advice isnt about getting rich quick. Its about learning to save regularly and spend wisely in order to avoid financial ruin. It doesnt matter who you are or how old you are, OLeary says. We all need to understand and deal with financial issues. In his latest book, Cold Hard Truth on Men, Women & Money: 50 Common Money Mistakes and How to Fix Them (Gallery Books, 2013), he provides an easy-to-understand, common-sense road map to navigate money matters at every stage in life.

HOW SOON SHOULD PARENTS START TEACHING THEIR KIDS ABOUT MONEY?Start them at age 5. Sit down and explain what money is, where it comes from and why you need it. Then when your kids get allowances and gifts, explain that for the rest of their lives theyll take 10 percent of everything they get or make and put it into a Secret 10 savings account that earns interest.

I set that up for my own kids, and because kids are online every day, they can look at the account and start understanding how interest accrues. Then you can explain that during your life, you will be a person paying interest to someone if you have debt (mortgage, college loan) and that you need to reverse that by paying off debts and investing your money. You as a parent have that responsibility; you have to do this.

WHAT ARE 3 OF THE BIGGEST MONEY MISTAKES PEOPLE MAKE?The first is not doing a 90 Day Number. Sit down with a piece of paper and list every

source of income over a 90-day period. On another piece of paper list every single expense. If youre spending more than youre bringing in, youre in a very bad place. If youre breaking even thats not good but its better.

Second is Ghost Money money spent on stupid things, including coffee, magazines, lunch and alcohol -- that should have been invested instead. Over just one decade this money plus interest adds up to a small fortune.

Third is buying things we dont need. Every time you buy something ask yourself, Do I really need this? Two-thirds of the time the answer is no. Go into your closet and look at all the stuff you dont need. This could be money sitting in the bank accruing interest.

WHY DO YOU ADVISE PARENTS NOT TO LET THEIR ADULT KIDS MOVE BACK HOME?If you dont put your children in a position to fend for themselves theyll never be successful. Its painful but you have to kick them out, and they cant come back. It sounds horrible, but you have to do it. Im talking about doing this with children who are strong and can survive. Yes, the job markets hard. Plant trees or pick up garbage until you can get a different job. Thats what motivates people. Thats how life works.

And heres a problem I see a lot: If youre funding your childrens lives youre eroding your own retirement savings. CTW FEATURES


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A NEW YOU SAVE MORE MONEY

ASK THE EXPERT KEVIN OLEARY

KEVIN OLEARYS FIVE TIPS TO SAVE MORE MONEY IN 20141 Open a Secret 10 savings account. Set

aside 10 percent of everything you make into this account.

2 Cut your spending by 20 percent. Its not hard to do and it wont hamper your lifestyle. You dont need two-thirds of the junk you buy.

3 Avoid debt at all costs. If youre young and getting married, for example, rent a house, dont buy one.

4 Put some money aside and invest it, half in bonds and half in stocks that pay dividends.

5 Keep an emergency cash fund of two months salary if you can.

The best-selling author and lead shark on ABCs Shark Tank has strong opinions on money management, a topic he thinks should be tackled starting early in life


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A NEW YOU GET FIT


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Looking for the best exercise program to get in shape? Check out

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IT'S TIME TOMIX IT UP

CrossFit is definitely reigniting the idea of group exercise with the younger generation in a more jockish, less aerobic-y way. But these workouts are based on highly athletic and competitive exercise routines and not for the faint of heart or joint compromised. Its great for the already fit who want to be the fittest they can be.

Kathy Stevens, educational director at the Aerobics and

Fitness Association of AmericaBY JEFF SCHNAUFER

FLYWHEEL. POUND. CROSSFIT. FUSION. THE BAR METHOD.Dont recognize any of these names?Well, you will.These are among the top fitness trends for 2014. But are they for every level of

fitness? And what are the pros and cons of each?We asked two fitness experts to weigh in on these latest trends: Meg Jordan, the San

Francisco-based editor-in-chief of American Fitness Magazine, and Kathy Stevens, educational director at the Aerobics and Fitness Association of America in Sherman Oaks, Calif.

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POUNDJORDAN: Youre channeling your inner rock star to do a Pound workout. It was created by two women drummers. You use rhythm sticks. I like it. You stay in a squat most of the time. I think people got tired of punching bags, like punch-bag boxing. Instead of doing that, now youve got sticks you can pound away. Its more of that full body rhythmic, cardio and muscular skeletal conditioning class. Its trying to be the next trend, but I dont know how long it will stick around.

STEVENS: It has great appeal for both the younger and more vintage group exerciser. It has a fun use of simple fitness tools plus great music and a sense of authenticity on the part of the program developers. Theres real potential to grow.

THE BAR METHODThe hour-long class combines elements of isometrics, interval training, dance conditioning, and sports rehabilitation to quickly and safely burn fat and carve muscle, its website states. But what do our experts think?

JORDAN: I think its a great thing. It was founded here in San Francisco. Its so huge in San Francisco. Its high-end in terms of calorie-burning moves. It well-known as being a fat-buster. People think that they have to work at a bar. But it really is all about body sculpting. You talk to someone who has done a bar method workout and their butt is so sore. Make sure you are in a beginning lesson.

STEVENS: The Bar Method brings back some great memories if you ever took formal dance lessons as a kid or young adult. Its great for core strength, flexibility,

balance and many of the other things associated with Pilates, yoga and a good old fashion dance class.

FLYWHEELSTEVENS: Flywheel adds a new coolness to the already popular indoor cycle class. The niche studios popping up are creating a fun and exclusive feel for their members. Its a nice shot in the arm for cyclists that may be getting a bit bored with their current class. Its for those that want great cycle and other signature Yoga classes without the large over crowded gym feel.

JORDAN: Flywheel and SoulCycling are both indoor cycling classes. At

$40 a class, its so expensive. The music blasts so hard that they hand out earplugs. And they hand out special cycling shoes that lock into the pedals. In SoulCycling, they have a diatribe of Youre doing this for your soul. It only lasts 45 minutes but you about fall over when youre done. Not for beginners. Its very intense. Youll be doing lots of simulated climbing. Theres a chance for cardiovascular injury.

Flywheel is for those that want great cycle and other signature Yoga classes without the large over crowded gym feel.

Kathy Stevens, educational directorat the Aerobics and Fitness Association

of America

CROSSFITSTEVENS: It definitely aint your mamas workout. CrossFit is definitely re-igniting the idea of group exercise with the younger generation in a more jockish, less aerobic-y way with a regimen that offers a changing mix of weight lifting, aerobic exercise and body weight exercises. But these workouts are based on highly athletic and competitive exercise routines and not for the faint of heart or joint compromised. Its great for the already fit who want to be the fittest they can be.

Mary Davis at Forged Training Center in Columbus | Photo Luisa Porter


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JORDAN: Chiropractors say they have more patients now with CrossFit injuries. The workout is notorious for people doing too much too soon. Low back and disk injuries. The overhead presses and deadlifts are too competitive.

FUSION STEVENS: Fusion can mean many things, but the original use of the term was to combine exercises and techniques between yoga and Pilates. Today we see it meaning any two different group X modalities. So it could be a cycle/body sculpt or a Yoga/boot camp. In any case the benefit is that you get a greater level of variety in the hour format. Not everyone has time to do a full cycle and sculpt or yoga and HITT training boot camp, so this can be a fun way to maximize your workout time and also prevent overtraining injuries that occur when you get stuck on one type of training routine.

JORDAN: Fusion classes will always be in high demand. Though sometimes they get too gimmicky.

Fusion can mean many things, but the original use of the term was to combine exercises and techniques between yoga and Pilates. Kathy Stevens


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FOREVER ZUMBASure, fitness crazes come and go. But then there is Zumba, which beats on and on to lasting success. But why?

I think its hot because of the music, says Meg Jordan, editor-in-chief of American Fitness Magazine, who has taken the classes herself. When you add a Latin downbeat with lively passionate music, people want to move. Weve had years of arduous workouts. This one gives a lot of permission to just have fun.

Zumba has been joined by other hot, sweat inducing workouts with lively dance music such as Groov3 and Banghra.

They are all great cardio workouts each with a very personable troop of trainers and innovators, says Kathy Stevens, educational director at the Aerobics and Fitness Association of America in Sherman Oaks, Calif.

I call them all international dance fusion, Jordan says. Some of it is hip hop. Some of it is Latin. Some of it is from India. But they all have the same thing. It gets your hips swaying and your toes taping. And thats a huge trend right now. CTW FEATURES

Kaleigh Stout leads a Tuesday morning Zumba class at the Frank P. Phillips YMCA in downtown Columbus.| Photo Mary Alice Weeks


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BY BEV BENNETT

You may have heard the popular advice to eat smaller, more frequent meals to stave off hunger pangs while youre trying to lose weight.

Research actually supports the opposite approach; that youll have better success dieting if you eat just three square meals a day.

Still, the message is more complex. Whether youll respond to three or the six meals recommended in some diet plans may depend on how much weight you have to lose, according to health experts.

Obese adults benefit from three meals of equal calories a day, according to Dr. Todd Burstain, clinical associate professor of internal medicine at University of Iowa Hospital and Clinics.

Hormones controlling hunger and satiety dont function well in the obese, which means they arent getting a signal that theyre satisfied and should stop eating.

Eating three meals, starting with breakfast, ending with dinner and no snacks in-between allows the body to become more sensitive to the hormones ghrelin, which signals hunger, and leptin, which cues satiety, according to Dr.

Burstain.In fact, eating three meals may have

health advantages beyond appetite regulation.

In a recent study of meal frequency, eight obese women consumed 1,500 calories in a liquid diet. Half were restricted to three (500-calorie) meals and half to six (250-calorie) meals.

The women who consumed fewer meals

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HIP TO BE SQUARE For years weve been told that eating 6 to 7 small meals a day is the way to go for weight loss.

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had lower triglyceride levels at the end of the experiment at the University of Missouri, Columbia.

Hunger wasnt an issue for those who had longer breaks between meals, according to Jill Kanaley, PhD., professor in the universitys department of nutrition and exercise physiology.

We never really had anybody complain about being hungry. Some people who were on three meals did complain when they were close to the end of the four-hour [break] between meals. But these were liquid meals, which arent filling, says Kanaley, a researcher on the study.

What about dieters who arent obese, but have 15 or 20 pounds to lose?

Should they eat three or six meals a day?

Meal frequency may not matter as much in the short term as long as dieters do not have insulin resistance and can maintain their ability to know when theyre satisfied, according to Dr. Burstain.

However, dieters probably dont need to eat as frequently as they think.

In general most of us are fooling ourselves into the argument that our blood sugar is going down and we need a snack in the afternoon or midmorning. Ive taken blood sugar levels [of volunteers] and most people havent had a slump, Kanaley says.

In general most of us are fooling ourselves into the argument that our blood sugar is going down and we need a snack in the afternoon or midmorning. Ive [measured] blood sugar levels and most people havent had a slump.

Jill Kanaley, PhD

Protein, which is known to provide satiety, may be a key to whether dieters will fare well on three meals a day.

Most Americans consume 10 to 15 percent of their calories as protein foods, according to Heather Leidy, PhD., assistant professor in the department of nutrition and exercise physiology at the University of Missouri, Columbia.

The Centers for Disease Control and Prevention recommends that 10 to 35 percent of daily calories come from protein, depending on age, physical activity and gender.

Eating more protein, 25 to 30 percent of daily intake, seems beneficial for body weight management, according to Leidy.

In addition, Americans get twice as much protein at dinner than at breakfast and lunch, according to Leidy, who looked at data from the National Health and Nutrition Examination Survey (NHANES).

People are eating way too much [protein] at dinner. It should be better distributed with breakfast and lunch, she says.

In her studies on satiety, Leidy focuses on low-fat protein foods such Greek yogurt and lean pork. Although milk delivers almost nine grams of protein in an 8-ounce glass, its not as filling.

The body doesnt sense beverages as it does food, Leidy says.

PROTEIN POWER

THE UPFRONT DIETYouve probably heard the adage to eat breakfast like a king, lunch like a prince and dinner like a pauper.

It has advantages for weight loss, according to Jennifer McDaniel, registered dietitian nutritionist in St. Louis.

She refers to the practice as upfronting calories.

Ive found that if clients are able to eat earlier in the day, they can control their calories. The evening meal tends to be more caloric than breakfast, says McDaniel, spokesperson for the Academy of Nutrition and Dietetics.

Eating less and earlier at supper has another surprising benefit.

Many of my clients weigh themselves every morning. If they cut themselves off [from food] at 7pm they weigh less in the morning, she says.

Its not magic.It could simply be that theyre not

retaining water if they dont eat at night. But seeing a loss on the scale is motivating, McDaniel says.


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Even though switching from the traditional three meals to six mini meals a day may seem appealing, putting it into practice can be challenging, say health experts.I would argue against snacking because the more opportunities I have to put food in

my mouth the more opportunities I have to make mistakes, says Jill Kanaley, PhD., nutrition and exercise physiology expert.

For a healthful weight loss diet, you need to reduce the number of calories you consume each day, while including fruits, vegetables and whole grains along with dairy and protein foods in your meals.

Say youre limiting yourself to 1,200 calories a day. Getting all the food groups into each meal is easier when youre consuming three 400-calorie meals. Its hard to keep track of the foods you should be eating when youre juggling six 200-calorie meals, according to Jennifer McDaniel, MS, registered dietitian nutritionist, spokesperson for the Academy of Nutrition and Dietetics.

Heres an example of a days menus, broken into three and six meals each for a total of 1,200 calories.

THE 3-MEAL DAYBREAKFAST 1 cup bran flakes breakfast cereal 1 cup fat-free milk 1 small apple, cut into segments, spread with 2 teaspoons peanut butter

LUNCH Sandwich with 2 ounces packaged reduced-sodium turkey breast meat topped with

mustard, baby spinach leaves, sliced tomato on 2 slices whole-grain bread 1 carton fat-free plain Greek-style yogurt flavored with minced chives with broccoli

for dipping

DINNER Minestrone soup with garbanzo beans, macaroni, green beans, tomatoes, onion,

carrots, celery and reduced-sodium chicken broth, topped with 1 tablespoon shredded Parmesan cheese

1 cup sliced strawberries Latte made with fat-free milk

THE 6-MEAL DAYMINI BREAKFAST 1 cup bran flakes breakfast cereal cup fat-free milk

MID-MORNING SNACK 1 small apple, cut into segments, spread with 2 teaspoons peanut butter

MINI LUNCH 2 ounces packaged reduced-sodium sliced turkey breast packed in a small whole-

wheat pita bread with a handful of baby spinach leaves and mustard cup fat-free milk

MID-AFTERNOON SNACK 1 carton fat-free plain Greek-style yogurt flavored with minced chives with broccoli

florets for dipping 2 or 3 whole-wheat crackers

DINNER Minestrone soup with garbanzo beans, macaroni, green beans, tomatoes, onion,

carrots, celery and reduced-sodium chicken broth, topped with 1 tablespoon shredded Parmesan cheese

LATE-NIGHT SNACK 1 cup strawberries topped 1/3 cup part skim milk ricotta cheese and 1 tablespoon

sliced almonds

TOO MANY MEALS, SO LITTLE TIME

BY DAWN KLINGENSMITH

Early risers have a more positive outlook on life and are more likely to succeed in their careers because they tend to be more proactive, university studies have found. However, night owls may be more alert 10 hours after awakening, compared to early birds, whose energy fades.

Science aside, it stands to reason that

for early birds and night owls alike, sleeping in until the last possible minute can cause stress and reduce productivity. So why not resolve to get an earlier start?

For motivation, think about what you will gain and how youll use the extra time. You can avoid rush hour traffic, for example, and not work as late in the evening. You can exercise, keep up with the news or simply enjoy a leisurely breakfast.

I get to the office at 6:30, about two hours before official opening time. Among the many benefits are much less traffic, fewer interruptions at the office and it gives me some padding to be able to take a long enough lunch break to go to the gym, says Jack Dare, IT director for a Chicago-based industry association.

Theres only one way to wake up earlier on a consistent basis, and thats going to bed earlier, says Dare: Have a dark and

quiet bedroom, dont try to work or do anything to get your stress level up just before bed, and save a little time to unwind before bedtime.

Start slowly, by waking up just 15 minutes earlier than usual. Get used to this for a few days and then move your wake-up time back in 10- or 15-minute increments over the course of time to acclimate to the change.

Think through the reasons you might


A NEW YOU BETTER SLEEP HABITS, INCREASED JOB SATISFACTION

RISE & SHINE Morning routines establish a more productive and less stressful day. Here are some tips on how to ease into a new early ritual


hit snooze and address them. For example, if you dread leaving the warmth of your covers, keep a fuzzy robe and slippers at the side of the bed. If it helps to have coffee made, use a programmable automatic or speedy single-cup maker.

Light can be a friend or an enemy. It may be tempting to check email one last time at bedtime or watch TV to unwind, but light-emitting screens have been shown to affect melatonin levels and trick our brains into staying wakeful. Avoid lit screens within an hour of bedtime. In the morning, though, it may help to turn on a bright light right away to simulate daylight. There are sunrise-simulating alarm clocks that start filling the room with a gradually brightening light before the alarm goes off. Manufacturers claim the sunrise effect is a natural cue for the body to awaken, so by the time the alarm sounds, you are ready to get up.

Establish a morning routine that sets you up for success throughout the day. This differs from person to person. Some people like to ease into the day while others like to hit the ground running.

Dont race to the computer. Rather than checking email or reading the news the moment you wake up, designate the first 20 minutes for reflection, reading, exercising or journaling to stimulate your brain, suggests Randy Hain, managing partner of Bell Oaks Executive Search in Atlanta. Then, have a cup of coffee, sit down and think about your day. Whatever it is, make it your time its the one part of the day when clients and family aren't making requests.

Hain gets up at 4 a.m, and by the time his first scheduled meeting rolls around, as early as 7, he is energized and engaged because hes taken care of his mental, spiritual and physical health first, he says.

Psychiatrist Carole Lieberman, of Beverly Hills, Calif., ritualistically looks at her vision boards when she awakes at 5 or 6 a.m. That way, I have my goals in mind from the outset, she explains. I have two vision boards: One is a bulletin board that I use thumbtacks to stick

pictures on and one is my screensaver. So, as soon as I sit down at my computer, Im looking at it and have it in the background all day.

While its possible to change a late sleepers habits, a special alarm clock or morning ritual may be less instrumental than sheer determination, says Dares co-worker Chris Stark, the associations CFO. I dont think its naturally any easier for me to get up earlier than for anyone else, he says. Perhaps a possible trait of high performers is the ability to muster the will power to simply rise when the alarm goes off. CTW FEATURES

Rather than checking email or reading the news the moment you wake up, designate the first 20 minutes for reflection, reading, exercising or journaling to stimulate your brain.

Randy Hain, Bell Oaks Executive Search

Jaqueline Garner warms up on the treadmill before her morning workout at Anytime Fitness in Starkville. Garner says she tends to be a morning person and likes getting her workout out of the way early in the day so she'll have more free time later. | Photo Mary Alice Weeks

Being physically active and eating home-cooked meals may help reduce the risk of becoming obese. But when schedules are hectic, one of the two health-promoting actions may be shortchanged, according to research.

When adults make time to exercise during a given day, theyre likely to do so at the expense of preparing food, according to a recent study by Rachel Tumin and colleagues at The Ohio State University College of Public Health, Columbus, Ohio.

However, you dont have to substitute one beneficial habit for another.

It

doesnt have to be either, or, says Darryn S. Willoughby, associate professor of exercise/nutritional biochemistry and molecular physiology, Baylor University, Waco, Texas.

You can incorporate exercise and nutritious home-cooked meals into your busy life if you take advantage of small chunks of free time and dont require perfection, health experts say.

Take cooking, for example.If you think every dinner has to double as a tryout for

the next chef competition, you may be overlooking the appeal of plain cooking, according to Suzy Weems, registered dietitian and chair of the department of family

and consumer sciences, Baylor University.Everything doesnt have to have multi-mega ingredients.

Get back to those simple, stripped-down 30-minute meals, says Weems, mother of four.

One tip you can take from professional cooks is to prepare ingredients in advance, the nutrition expert says.

For instance, chop extra vegetables in the food processor and save for the next nights dinner. Saut a double batch of chicken strips and refrigerate half for another meal.

Exercise doesnt have to be all-consuming to be beneficial either.

Look for easy ways to move more.It doesnt have to be structured exercise, says Steven T.

Devor, associate professor, department of human sciences and department of physiology and cell biology, The Ohio State University.

Standing every day will improve your health risk profile. Get out of the chair and stand once an hour, he says. If you need a reminder, set a buzzer to go off once an hour to spur you to walk around the office.

Although efficiency is good to get everything accomplished, a little intentional inefficiency can boost your health.

Try to do things less efficiently so youre moving around more, Devor says.

Your office, or your home, can give you a workout. Take the stairs at work. Skip a step [going up] which turns the stairs into a lunge exercise. You can condition your lower body muscles, Willoughby says.

Do squats while youre in the kitchen waiting for the water to boil.

Partner with your spouse or children for a rowing exercise, Willoughby suggests: Form a large towel into a U-shape. Grab the ends and have someone else grab the U as you row back and forth.

After a while youll find a number of mindless exercises you can fit into the day without thinking about it, the experts say.

Its all about prioritizing, Devor says.In addition, its important to get the most muscle for the

moves.Two exercises, push-ups and squats, provide maximum

benefits for the time spent, according to Willoughby.If you cant do regular push-ups, do a modified one

with knees on the floor. Push-ups work muscles in the chest, shoulder and back of the upper arm with one exercise, he says.

For your lower body, try squats, which work muscles in the thighs, hips and buttocks.

If you prefer lunges for the lower body, youll be strengthening your thighs, hamstrings and buttocks. CTW FEATURES


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A NEW YOU LOOK & FEEL YOUNGER

BY BEV BENNETT

To take years off your appearance, you dont need expensive creams or lotions or cosmetic surgery.

By eating healthful foods, staying hydrated, being more active and getting adequate sleep, you can look younger than your age.

Your outer appearance is a reflection of your inner health, says Elizabeth Somer, registered dietitian, Salem, Ore.

Foods that are rich in vitamins, minerals, antioxidants and beneficial fats will enhance skin color. Getting the recommended amount of exercise each day will result in youthful energy. Better sleep habits will be reflected in an appealing skin tone, health experts say.

You can put all the $100 creams on your skin, but if you dont follow a healthful diet, it wont show up on your skin, says Somer, author of Eat Your Way to Sexy (Harlequin, 2011).

Start with consuming colorful produce, which contain plenty of antioxidants that may help prevent skin damage.

Antioxidants fight free radicals that cause skin aging, says Keri Glassman, registered dietitian, New York City.

These plant foods are high in antioxidants and protective vitamins and minerals, including vitamins A, C and E and the mineral selenium.

Orange or green fruits and

vegetables such as apricots, sweet potatoes, cantaloupe, carrots, spinach, collard greens and romaine lettuce are high in Vitamin A, which helps turn skin cells.

Vitamin C helps the body synthesize collagen, which gives skin its elasticity. The vitamin also helps prevent and treat damage from ultraviolet rays.

You can get your fill by eating citrus fruit, strawberries, cantaloupe, cabbage, Brussels sprouts, tomatoes and bell peppers.

Then add nuts.Brazil nuts, for example, are a

good source of selenium, which is good for your hair and skin, according to Glassman, nutrition expert for the HLN upwave program, Cook Your Ass Off.

Other nuts and nut products are also beneficial.

Nut butter is important to keep skin youthful. And nuts are high in vitamin E, an antioxidant. Sun exposure may deplete vitamin E from the skin, Somer says.

Dont be so fat-phobic that you overlook fatty fish.

Omega-3 [fatty acids] in sardines, mackerel and salmon have shown great promise in keeping skin moist, supple and youthful-looking, says the Oregon dietitian and author.

Those are the important go-to foods; now add beverages.

You know how dragged out you feel when youre dehydrated?

It shows.

TURN BACK TIME

How to look younger than your age without purchasing a single anti-aging product


When Im not hydrated I look five years older, Glassman says.

Make water your first choice. Drink it slowly throughout

the day rather than gulping it, Somer says.

Contrary to former thinking, coffee and tea also count toward getting enough fluids, according to Somer.

Get into the exercise habit so your blood is circulating, youre building youthful muscle and maintaining a healthy weight.

Youll look and feel better if youre not gaining, losing and regaining pounds, Glassman says.

Do at least 150 minutes of moderate-intensity aerobic activity each week, and in addition, do muscle-strengthening exercises two or more days a week (according to recommendations from the Centers for Disease Control and Prevention).

An exercise routine may also improve your sleep. Youll look and feel younger if youve had a good nights sleep, and theres science to back that up.

Inadequate sleep may lead to premature skin aging and less ability for skin to recover after sun exposure, according to recent research at University Hospitals (UH) Case Medical Center, Cleveland.

In a study of 60 women between the ages of 30 and 49, half had poor sleep quality. In various tests, the sleep-deprived women showed greater signs of skin aging, including fine lines,

uneven pigmentation and slackened skin, according to researchers.

However, thats probably no surprise. You know how haggard you look after a sleepless night.

People who are sleep deprived are judged as looking less attractive in various studies, according to Kelly Glazer Baron, assistant professor of neurology, director of the behavioral sleep medicine program, Northwestern University,

TURN BACK TIME When Im not

hydrated I look five years older.

Keri Glassman, registered dietitian, New York City

AGING FOODSWhen your skin dries out, it looks bad. You want to keep that from happening, says Keri Glassman, registered dietitian, New York City.

Wrinkles happen with sugar, salt and trans fats, she says.

Inflammatory stress can affect your looks and well-being.

Unprocessed food will give the body the building blocks it needs to protect against stress, says registered dietitian Elizabeth Somer.

Feinberg School of Medicine, Chicago.

Being exhausted and fatigued will show up on facial expressions. You can see the effects of sleep loss almost immediately, Baron says.

Adults should get seven to nine hours of sleep a night; older adults need seven to eight hours total, according to the National Institutes of Health. CTW FEATURES

Corrye Jordan takes her pick of the produce section at Sunflower in Columbus. | Photo Luisa Porter


BW

A NEW YOU VOLUNTEER MORE

Be a Local Superhero

Volunteering isnt just good for your community its a positive influence on your health and happiness, tooBY WILLIAM BROWNING

Looking to give your time and get involved in your community? Here are the six things you should know if you want to become a star volunteer.

1 BE FLEXIBLE Its essential for volunteers to just come into it willing to help however is necessary at the time, says Emily Brake, volunteer coordinator of the Boys and Girls Clubs of the Austin, Texas, area.

Volunteers who are willing to go outside of their comfort zone will be more valuable to an organiza-tion and have a more rewarding experience.

Being committed and flexible are key, says Les-lie Peel, the volunteer center director with United Way Lowndes County. Because sometimes details cannot be given specifically in advance and things have to just shape up as they go.

2 VOLUNTEER WITH A GROUP Youre not only getting the opportunity to help and serve others, but youre also building relation-ships with people who have similar values and goals as you, says Brian Suehs-Vassel, campus minister for service opportunities at Merrimack College in North Andover, Mass.

Having relationships with other volunteers will help foster a positive experience, especially if you continue the activity long-term.

[It] always lends itself to fun and the ability to make a larger impact in some circumstances, Peel says.

She added that there are many needs, how-ever, for individual volunteering, such as tutoring which so many non-profits are seeking help with, Peel adds.

3 BE COMPASSIONATE A lot of times, especially working with kids, and when they are at an at-risk population, its essential for our volunteers to really understand where the kids are coming from and that they may not have a typical home life and school life, Brake says.

Its important that volunteers try to understand what life is like for the people they are serv-ing, Suehs-Vassel says. If youre serving at a soup kitchen, for instance, challenge yourself to step out from behind the counter and make conversation with the guests.

4 BE PATIENT Communicate with the or-ganizations volunteer coordinator if you feel your role isnt the best match. If your first experience was not what you hoped it would be, ask about other opportunities within the organization.

5 BE COMMITTED Remember that many volunteer sites will require some degree of initial training to get you up to speed.

Being committed is important because the agen-cies, and recipients of the services they provide, are depending on you being there, Peel says.

6 FIND YOUR PASSION Volunteers are more likely to stick with an organization if they feel a personal connection to it, or have a good time volunteering.

I agree...finding your passion [is important] so that you will find satisfaction in your volunteering and you will be enthusiastic for those you volun-teer for, Peel says.

Retirees may also want to put their particular job skills to use for the good of other and the com-munity, she adds.

FIND AN ORGANIZATIONIN YOUR COMMUNITYPeel suggests that you begin at United Ways Volunteer Columbus website, which is volunteercolumbus-ms.org. Once there, click on Browse Opportunities or Register tab. The opportunities listed there are constantly changing. There is also a Community Volunteer Center Facebook page that the group uses to get the most pressing information out.

If you cannot find a fit with Volunteer Columbus, get a list from the Chamber of Commerce of local non-profits and begin to call to see if any are looking for volunteer help, Peel says.

Columbus Air Force Base personnel unload 13,000 pounds of food donated during the Feds Feed Families food drive, Aug. 2013 | Photo submitted

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