our healthy communities august 2015 publication

AUGUST 2015

Fewlifestyle choices

affect mortality like theamount – or lack of – physi-cal activity in our day. Withincreasing time spent infront of screens for workand recreation, the need tointentionally move our bod-ies is an epidemic FirstWorld problem. Whetheryour goal is improved physi-cal and mental health orweight loss, resounding evi-dence points to somethingman has done since thedawn of time – walking.

Study upon study hasshown regular brisk walkinghelps lower cholesterol,blood pressure and thethreat of diabetes. Itincreases the heart rate,which, in turn, invigoratesblood circulation. This pro-motes new cells and speedshealing. A 10-minute strollreleases endorphins that

interact with brainreceptors reducing depres-sion, anxiety and stress lev-els. Madison resident NedraKendrick is proof. After adoctor’s visit for unexplainedfatigue and low energy, shefound the culprit was highblood pressure. She beganwalking and running. “So farI have been able to controlmy blood pressure withoutmedication,” she says.Nedra feels her exerciseregimen of 4 miles up tofour times a week plays amajor role. Having a work-out partner helps. In Nedra’scase, her workout buddy isco-worker Kellie Conway.Both women do other formsof cardio, but Kellie likes theconvenience of walking.“With walking, you don’thave to wait on a particulartime of the day like you dowith a class at the gym,”she says.

Madison-based personaltrainer Beverly Morris, a 30-

year veteran of the fitnessindustry, is a walking advo-cate. “I’ve had people cometo me and the most walkingthey did was from the houseto the car,” Beverly says.She counsels extremelyinactive individuals to startby walking from the frontdoor to the mailbox eachday. “When they can do thatthree to four times a daywith no problem, I put themon the street,” she says,laughing. Beverly stressesthe importance of settingdaily goals, even if it is justto walk around the block.

Government guidelinesfor good health and weightmanagement recommend atleast 30 minutes of moder-ate intensity exercise fivedays a week. What is mod-erate intensity walking?Fitness expert and onlinebaby boomer health guru,Kymberly Williams-Evans,promotes the definition pro-vided by Len Kravitz, “If youwalk about 100 steps perminute then you are cruisingalong at a moderate pace,”she says. “Another way tocalculate moderate intensity

is to complete 3,000 stepsin 30 minutes.”

No particular exercisegear is needed to walk, justwear what feels comfortablefor the weather. The onlything experts universallyagree needs special atten-tion is your shoe selection.“Shoes are the first things Ilook at when someonecomes to me because that’stheir sole support system,”Beverly says, pun unintend-ed. She recommends find-ing shoes with lots of cush-ion and going to a specialtyathletic shoe store to haveyour gait analyzed.

A one-hour moderateintensity walk provides thesame health benefits of a30-minute jog. And studiesshow serious race-walking –at least a 5 mph clip – mayburn more calories than run-ning the same distance. Sowhen it comes to weightloss through walking, we’vegot to pick up the pace, liter-ally. Beverly advises findinga base line to work from.“When starting out, timeyourself. On a flat route,walk 2 miles and make note

of the time it took,” shesays. When covering thatdistance becomes no prob-lem, pick up the pace andcover the 2 miles in lesstime. To continue increasingfitness levels and burn morecalories, add challenges toyour route such as hills orbump up the mileage at thesame pace.

One way walking rulesover running is what walkingdoes not do. Running sendsthree times your bodyweight crashing into feet,ankles, knees and hips. Anybad form or odd way thefoot hits the ground is com-pounded over and overagain. It’s hard to find adedicated runner able to runpain-free for long stretchesof time. That’s “happy newsfor you non-joggers, formerrunners and want-to-be-walkers who want a strongheart without the jointstress,” Kimberly says.“Brisk walking maybe as good foryour hearthealth asa run.”

What’sin Season:Summer

Produce

Anaheim ChileApricotsAsian PearBarbados CherriesBeetsBell PeppersBlack CurrantsblackberriesBlueberriesBoysenberriesButter LettuceCantaloupecherriesCherries, SourChinese Long BeansCornCucumbersEggplantEdamameElderberriesEndivesFrench BeansFigsGarlicGrapefruitGrapesGreen BeansHeart of PalmHoneydew MelonsJackfruitJalapeno PeppersKey LimesLima BeansLimesNectarinesOkraPassion FruitPeachesPeasPlumsRadishesRaspberriesShallotsStrawberriesSugar Snap PeasSummer SquashTomatilloTomatoesWatermelonYukon Gold PotatoesZucchini

SUMMER

(June, July, August)

The right shoes and half an hour are all you needto walk your way to better health

Story by JAMIE MILES

I have been writing abouthealth and wellness for years andI recently realized that I haven’tlooked up the meaning of theword health since my 7th gradehealth class:

Health: (noun) 1. The generalcondition of the body and mindwith reference to sound andvigor. 2. Soundness of body ormind; freedom from disease orailment. 3. Vigor, vitality.

There is nothing in the defini-tion about a specific diet or exer-cise program. None of the latestfad drink concoctions that claimto cleanse your liver and washaway all your bad eating deci-sions are named. I don’t see men-tion of a wheat grass shot, fruitsand veggies, or ths suggestion tomeditate until you are a zombie.

So, what is healthy and how doyou get it? To some people it isan urban myth. It is somethingthey hear about but have never

seen for themselves.People go after it bytrying one newthing after another.But, as far as healthis concerned, mostpeople will not con-tinue to makehealthy choices ifthey do not like theoptions theychoose.

What maygive one person“sound andvigor” or“soundness ofbody” may not bethe same for thenext person. Let megive you an exam-ple. I can’t standbeets, watermelon, orraisins. I feel sick just thinkingabout tasting any of them. All areconsidered “healthy”; however, if

I personally were toeat any of them, Iwould be far fromhaving “soundnessof body or mind.”I’m just sayin’! Iwould rather eat a

live beetle than araisin.

There are many healthy activi-ties and foods to choose from.

Exercise comes in manyforms. If you don’t likesomething, then make anew choice. The idea isto choose as manythings as possible thatwill give you “freedom

from disease or ailment.”We’re inundated with endless listsof things marked “good for” or

“bad for us”. Do your researchand understand the facts

behind what will be the bestchoices for you. Just because Imark a box of donuts “fat-free”,

that doesn’t make them fat-free.If a health expert tells you to eata pound of prunes a day to curewhatever ails you, that doesn’tmean it’s in your best interest. It’shard to have vigor, strength,energy, or determination if youare running to the bathroom allday. My suggestion is to notjump on a bandwagon. Neverput yourself on a fad diet ordeprive your body and soul.

My personal definition for theword healthy is (and may be dif-ferent than yours): Eating realfood, and especially food thatpleases and nourishes you, mov-ing your body and doing activitiesthat make you feel happy, andliving a life of gratitude and bal-ance.

Proverbs 17:22 says it this way,“A joyful heart is good medicine,but a crushed spirit dries up thebones.”

JOYFUL HEART – A healthy life is a joyful life. by LISA WADE

Healthy is eating realfood ... moving your bodyand doing activities that

make you happy, andliving a life of gratitude

and balance.

O U R H E A L T H Y C O M M U N I T I E S AUGUST 2015

3 Simple Ways to Build ConsistencyBecause Consistency is the Key to Success!

You don’t have to be an expert to figure out that consisten-cy is pretty essential to successfully changeyour life, your health, and your weight. Butit’s also pretty clear that building a consis-tent routine of regular exercise and healthyeating is not an easy thing to do.

You start off the day with the best inten-tions—to exercise, track all your food, andmake healthy choices. But then life hap-pens. One of the kids is sick, the babysitteris late, the snowplow blocked your drive-way, the boss asks you to work overtime, or any one of a hun-dred other surprises that can really wreck your day. Beforeyou know it, your plan is in trouble and your prospects for"sticking to it" aren’t looking very good. In fact, things areprobably going to get worse as the day goes on. By the endof the day, you have no energy left for exercise, and the taskof preparing a healthy meal feels like a big burden when whatyou really want is a break. Something has to give.

More often than not, "what gives" is your plan to exerciseand eat right. When it’s hard to do everything, the things mostlikely to go undone are those that don’t affect or involve any-one but you—especially if those things aren’t exactly yourfavorite things to do anyway.

So how do you change this pattern? With the three rules forbuilding consistency.

These three simple rules, when followed faithfully, will makeit easier for you to be consistent with your healthy lifestylehabits—even on the toughest days.Rule #1: Never tell yourself “I’m not motivated.”

That’s not the real problem, unless you really don’t want tolose weight or live a healthy lifestyle. As long as you do wantthese things, you have all the motivation you need.

It may be true that sometimes you don’t want to exercise, orthat you really want to stop and get fast food rather than cook-ing dinner. That’s understandable, but it doesn’t mean you’renot motivated. It just means that you want two different andopposing things, and you have to make a decision. Tellingyourself that you lack motivation is just a way of denying thatyou really do have a choice. It makes the problem seem mys-terious and out of your control, and it makes you feel lesspowerful than you really are, because you lack something (themotivation) you need. Not true!

In the long run you’ll do better if you acknowledge that thechoice is yours to make. You can choose either option, with-out making excuses or inventing a theory like “lack of motiva-tion” to justify it. Then, pay attention to how you feel about thechoice you made, and decide whether that is how you want tofeel most of the time.

Being consistent does not mean being perfect. (There aregoing to be days when you decide to do something other thanstick to your exercise and diet routine, and that’s fine.) But becom-ing consistent does mean giving yourself the power to choose. Rule #2: Build momentum one step at a time.

It’s never easy to change old habits or start new routines.Studies show that it takes anywhere from 21 to 40 days toreally turn a new behavior into a persistent habit. And duringthat time, you’re going to have to work at it pretty diligently—even when you don’t feel like it.

The key to long term consistency is building momentum.The hardest part is always getting things started. But onceyou’re moving, staying in motion and picking up speedbecomes a lot easier. There are a lot of ways you can gradu-ally build momentum during those first few weeks. Here aresome examples:

Start with something that’s pretty easy to manage and buildup from there. Set a goal of one 10-minute exercise sessionper week. Then increase it to two 10-minute sessions.Gradually add minutes to each workout (and eventually addone or more additional workouts to your week), until you're

exercising as long and as frequently as you should in order toreach your goals. The simple act of settingaside some time for exercise every day, nomatter how little, and sticking to it isenough to start building the habit.

Find an accountability buddy—someonewho knows about your plan and is willing togive you a push when you feel like slackingoff.

Join a Team or Challenge here atSparkPeople. It’s always harder to let

someone else down than it is to let yourself off the hook.Employ an excuse buster. Find a friend, family member, or

SparkPeople member whose judgment and opinion yourespect. Each time you find yourself thinking about skippingan exercise session or blowing your meal plan, write down thereason for your choice. Share this reason with your excusebuster and get her honest opinion about whether the reasonfor your choice is reasonable or just an excuse. You’ll proba-bly find that this makes it a lotharder for you to believe yourown rationalizations.Rule #3: Always have aplan B.

Because life is unpre-dictable and complicated, youneed to have plan B ready—even before you actually needit. Plan B is an alternative wayto stay consistent with yourgoals when your regular rou-tine (or something else) does-n’t work out as planned.Obviously, you can’t foreseeevery single problem thatmight come up. But most ofthe time, the things that get inyour way are things that hap-pen fairly often—like kids get-ting sick, extra hours at work,or days when you just don’tfeel very energetic. Those sur-prises won't throw you off trackif you plan ahead. For exam-ple, have a friend or familymember lined up to stay withyour kids so you can make itto the gym; stock your freezerwith some healthy meals whenyou're short on time; stashyour exercise clothes at theoffice for a quick workoutwhen you can't get away.

Put a little time into identify-ing the most common problemsthat disrupt your healthy rou-tine, and plan (in advance)what you can do to handlethese problems without sacrific-ing your diet and exercise rou-tine. Then all you’ll have to dois put your plan B into action.

Following these three simple ruleswill help you overcome some commonobstacles while building the momen-tum you need to stay consistent. Atthe very least, you’ll be able to take allthose lemons that life hands you, andmake some good (and diet-friendly)lemonade out of them.

By Dean Anderson, Fitness & Behavior Expert

AUGUST 2015 O U R H E A L T H Y C O M M U N I T I E S PAGE 3

Recently I read a quote by Dr. Wayne Dyer that made me stop and think

about where I have been and where I am going. Dr. Dyer said, “You are

the sum total of the choices you make in life.” Suddenly my past flashed

before my eyes and I saw a lot of poor choices I had made.

There were some good ones among them that provided long term bene-

fit though difficult at times. Among them

was the choice to find an end to my chronic

back pain.

Seven years ago in June I made one of

the best choices of my life. I chose to take

control of my health. I joined a gym and

engaged a certified personal trainer.

At the time my gym experience was nonexistent. The concept of a per-

sonal trainer was someone who could teach me how to exercise. Bottom

line was I knew I needed help, lots of help. Learning the types of move-

ments to make, proper form in making those movements, how many repe-

titions to do and when are a small part of the knowledge and skill required

to train clients.

My choices since that day have added life to my years and years to my

life. My decision to become a certified personal trainer was a surprise to

me as well as my family and friends. Having the right trainer is crucial for

someone making the choice to begin training or change their current exer-

cise routine. There are several professional sites on line to find certified

trainers in your area. If you are 50 or over seeking a personal trainer be

sure to ask what training and experience the individual has in working with

your age bracket. Be sure they understand your goals and challenges.

The older we become the more important specialized training is needed.

Do not be afraid to interview more than one trainer.

Consider your options: choose to improve your health OR choose to do

nothing and continue in your current path.

What choice will you make?

What choice will you make?Nancy Burnham is a Certified Personal Trainer through the American Council on Exercise (ACE), aFitness Coaching Specialist and specializes in training older adults. She currently operates SimpleFitness for Seniors out of CrossFit Lilburn 678 in Lilburn, Georgia.


Nutrition: Tips for Improving Your HealthGood nutrition is one of the keys to good health. You can

improve your nutrition by regularly eating foods that have alot of vitamins and minerals in them, such as fruits, vegeta-bles, whole grains and low- or nonfat dairy.Do I need to change what I eat?

If you answer yes to any of the following questions, youmay need to talk about improving your nutrition with yourdoctor:

• Has your doctor talked with you about a medical prob-lem or a risk factor, such as high blood pressure or highcholesterol?

• Did your doctor tell you that this condition could beimproved by better nutrition?

• Do diabetes, cancer, heart disease or osteoporosis runin your family?

• Are you overweight?• Do you have questions about what kinds of foods you

should eat or whether you should take vitamins?• Do you think that you would benefit from seeing a reg-

istered dietitian, a member of the health care team whospecializes in nutrition counseling?Won't it be hard to change my eating habits?

Probably, but even very small changes can improve yourhealth considerably. The key is to keep choosing healthyfoods and stay in touch with your doctor and dietitian, sothey know how you are doing. Here are a few suggestionsthat can improve your eating habits:

• Find the strong points and weak points in your currentdiet. Do you eat 4-5 cups of fruits and vegetables everyday? Do you get enough calcium? Do you eat whole-grain,high-fiber foods regularly? If so, you're on the right track!Keep it up. If not, add more of these foods to your daily diet.

• Keep track of your food intake by writing down whatyou eat and drink every day. This record will help you see ifyou need to eat more from any food groups (such as fruits,vegetables or dairy products) or if you need to eat less of afood group (such as processed or high-fat foods).

• Think about asking for help from a dietitian, especiallyif you have a medical problem that requires you to follow aspecial diet.Can I trust nutrition information I get fromnewspapers and magazines?

Nutrition tips and diets from different sources often con-flict with each other. You should always check with your

doctor first. Also, keep in mind this advice:• There is no "magic bullet" when it comes to nutrition.

Short-term diets may help you lose weight, but they arehard to keep up and may even be unhealthy in the long run.

• Good nutrition doesn't come in a vitamin pill. Only takea vitamin with your doctor's recommendation, as your bodybenefits the most from eating healthy, whole foods.

• Eating a variety of foods is best for your body, so trynew foods!

• Stories from people who have used a diet program orproduct, especially in commercials and infomercials, areadvertisements. These people are usually paid to endorsewhat the advertisement is selling. Remember, regainedweight or other problems that develop after someone hascompleted the program are never talked about in those ads.What changes can I make now in my diet?

Almost everyone can benefit from cutting back onunhealthy fat. If you currently eat a lot of fat, try just one ortwo of the following changes, or those suggested in ourhandout on healthier food choices:

• Rather than frying meat, bake, grill or broil it. Take theskin off before eating chicken or turkey. Eat fish at leastonce a week.

• Cut back on extra fat, such as butter or margarine onbread, sour cream on baked potatoes, and salad dressings.Use low-fat or nonfat versions of these condiments.

• Eat plenty of fruits and vegetables both with yourmeals and as snacks.

• When eating away from home, watch out for "hidden"fats (such as those in salad dressing and desserts) andlarger portion sizes.

• Read the nutrition labels on foods before you buythem. If you need help reading the labels, ask your doctoror your dietitian.

• Drink no- or low-calorie beverages, such as water orunsweetened tea. Sugar-sweetened drinks, such as fruitjuice, fruit drinks, regular soft drinks, sports drinks, energydrinks, sweetened or flavored milk and sweetened iced teacan add lots of sugar and calories to your diet. But stayinghydrated is important for good health.

Balanced nutrition and regular exercise are good foryour health, even if your weight never changes. Try to setgoals that you have a good chance of reaching, such asmaking one of the small diet changes listed above or walk-ing more in your daily life.


Yoga At Lake LanierEnjoy a Wonderful

outdoor Yoga classat Lake Lanier. Eachbreath of fresh airwill guide youthrough the gentleyoga poses usingfluid movements.The natural environ-

ment is the perfect backdrop for an outdoors yoga practice.This is a great class for beginners through advanced.

Class led by Certified Yoga Instructor Candace Barfield.

Time: 5:30pmPlace: 6175 Jim Crow Road, Flowery Branch, GA

**Near Beach.Bring water, a mat and a towel, or practice right on the

grass.

Candace Barfield is a yoga instructor that received her Certifica-tion from Yoga of India and is registered with Yoga Alliance. Formore Details call: (678) 672-9591


Daily exercise is a great

way to stay healthy well into

your golden years. When

coupled with a healthy diet,

a workout regimen becomes

even more effective.

For those adamant about

working out but unsure of

how to maximize their work-

outs, the answer might just

lie in your daily diet. Fitness

fans who learn how to make

their diets work for them

often find their workouts

become even more effec-

tive, improving both how

they feel and how they look.

The following are a few

tricks of the trade for men

and women who want to

make their diets work for

them.

• Don't discard breakfast.

Many men and women pre-

fer to workout in the morn-

ing, when temperatures

might be more amenable to

a morning jog or gyms

might be less crowded than

during peak hours.

However, morning exercise

enthusiasts should know

that a healthy breakfast

before working out can pro-

vide them with more energy,

leading to a more effective

workout.

Men and women who

don't eat before their morn-

ing workouts are bound to

feel more sluggish, as the

majority of the energy from

the previous night's dinner

has already been used up.

A light breakfast of whole-

grain cereal or bread paired

with low-fat milk an hour

before working out can pro-

vide the added boost your

body needs and make your

morning exercise routine

that much more effective.

Fruit, including bananas or a

few apple slices, can also

do the trick. Just try to avoid

working out on an empty

stomach and give yourself

enough time between eating

and working out for the

added energy boost to take

effect.

• Don't overdo it. A small

meal prior to working out is

generally the best way to

go. You can workout after a

large meal, but you'll need

to give yourself more time

between eating and exercis-

ing, ideally several hours. If

you like to workout after a

long day at the office, eat a

light snack, ideally an hour

before you expect to begin

your workout, so your blood

sugar won't be too low. In

addition, a light snack

before a workout might pro-

vide some extra energy that

will come in handy when

you hit that treadmill or start

lifting those weights.

• Choose the right

snacks. A snack before

working is alright, just make

sure it's the right snack. A

bag of potato chips, for

example, is not an ideal pre-

workout snack, as it might

produce an adverse effect,

making you feel sluggish as

you prepare to exercise.

Fresh fruit, energy bars or

drinks, granola bars or even

a fruit smoothie will quell

your hunger and help you

maintain proper blood sugar

levels.

• Find something to eat

after you exercise. Eating

after you exercise is also

important. After working out,

eating a meal with carbohy-

drates will promote muscle

growth and recovery, restor-

ing your fuel supplies that

were lost during your work-

out. This will come in handy

tomorrow when you want to

work out again.

Eating protein after a

workout is also important.

Doing so is beneficial when

trying to build muscle, and

protein also promotes mus-

cle repair. Many fitness

experts feel the meal after a

workout is the most impor-

tant meal of the day, but just

be sure yours contains both

carbohydrates and protein.

• Don't forget fluids. Fluids

are part of your diet as well,

and they're especially

important when exercising.

Whether your typical exer-

cise routine is vigorous or

not, you are going to lose

fluids when working out,

sometimes a large amount

of fluids. The American

College of Sports Medicine

recommends men and

women emphasize drinking

fluids, ideally water, before,

during and after their work-

outs. It's important to stay

hydrated throughout the

day, but it's very important

to begin a workout with ade-

quate fluids in your body

and to replenish those fluids

during and after your work-

out as well. Water is ade-

quate for those whose work-

outs are 60 minutes or less,

but choose a sports drink if

you workout for more than

an hour at a time. The

sports drink will help you

maintain your electrolyte

balance and give you more

energy as you're working.

Diet and exercise make

great bedfellows, and men

and women can use their

diets to make their workouts

that much more effective.

Make your diet work for you A TIP FROM YOUR TRAINERWhyPut Off TillTomorrow??Start today. Have you ever heard

someone say "I'm going to start

working out Monday?” Really? Why Monday? Why not today? One

reason people put it off is to have one last hurrah with bad food and

drink, which makes the transition only harder.

SOLUTION: "My new lifestyle starts today". Scale down the

overblown commitments and start with something simple. Instead of 45

min of an intense workout start with a 10 minute walk or 10 minutes of

walking in place while watching TV. Your commit-ments will grow, but

only if you can stick with the smaller ones.

Making Health Not WeightLoss, Your Ultimate Goal

Making health your pri-mary focus can ultimatelyaid your efforts to achievepermanent weight loss. Asole emphasis on weightloss can sometimes lead toextreme or temporary dietplans. A focus on health thatinvolves gaining knowledgeof nutrition, establishing adaily workout regimen andgetting adequate rest on aregular basis can help youestablish important lifehabits that will naturallyresult in your ideal weight.Increase YourKnowledge of Nutrition

Adequate nutrition is aprime requirement for ahealthy body. Making healtha priority means ensuringthat you meet the dailyrequirements for the nutri-ents that your body needsto metabolize your food,repair cells, eliminate toxinsand provide sufficient ener-gy. Eating a well-balanceddiet consisting of proteins,carbohydrates and healthyfats is essential.

An important element ofincreasing your nutritionknowledge is reading ingre-dient labels. In an effort tolimit unhealthy oils and fats,and foods high in sugar orunwanted chemicals, besure to read the labels onpackaged foods. Wheneverpossible, it's best to eatwhole foods. A diet rich inwhole grains, fruits, vegeta-bles, fish, nuts, seeds and

healthy oils is often recom-mended for delivering nec-essary nutrients and helpingyou to achieve permanentweight loss.Establish a RegularWorkout Regimen

Exercise is an importantcomponent of achievinglong-term weight loss goals.A daily workout regimen isimportant for increased cir-culation, muscle develop-ment and good heart health.Focusing on the healthaspects of daily exercise isimportant for warding off along list of diseases thatresult from a sedentarylifestyle. A daily fitness regi-men has the potential toleave you feeling stronger,leaner and more flexible.

When designing a dailyexercise regimen, be sure tochoose activities that ener-gize and reinvigorate you.This will increase yourdesire to exercise daily. It'salso much healthier for yoursense of well-being whenyou spend your timeengaged in activities that arefun and not a chore. With adaily commitment to exer-cise, you will experience adecrease in health issuesand an increased metabo-lism that naturally leads topermanent weight loss.Reducing Stressthrough Adequate Rest

Rest and relaxation arealso important factors inmaking health a priority.

With the demands of a fast-paced society, rest oftentakes a backseat to other lifeactivities. However, rest andrelaxation are important forkeeping you free of diseaseand reducing the stress lev-els that sometimes lead toovereating and giving littlethought to food choices.When you sleep the recom-mended seven to eighthours each night, your bodyretains a healthy hormonalbalance. Sleep deprivationleads to hormonal shifts thatincrease your desire to eatand decrease your ability tofeel full. A good night's restwill make you more resilientto daily stresses, allowingyou to make healthy foodchoices and to keep yourcommitment to working out.When you make health apriority in your life, yourideal weight will be a naturalbyproduct, limiting yourneed to go on diets.

Buy & Grow The Safest, Healthiest,Freshest Food

With so many different labels popping

up on products and the need to pur-

chase healthy food, how can a con-

sumer make the best food choices?

In 2013, the USDA National Organic

Program suspended the Organic Food

Production Act’s sunset provision. This

changed the way the National Organic

Standards Board conducts its 5-year

review of national list substances and

makes it easier to renew an exemption

for a non-organic food substance.

While this was disappointing news for

many consumers, foods that comply

with the USDA organic standards are

still better than conventionally grown

and produced foods. Some labels, such

as the “100% natural” label, can mis-

lead. Consumer Reports recently

reported that more than 60 percent of

people surveyed believed that “Natural”

means “No GMOs.” But Consumer

Reports tested foods labeled “natural”

and found some of these foods con-

tained a substantial amount of GMOs.

The “natural” label does not mean it is

non-GMO or that it is a healthy food

choice. The fact is, American food man-

ufactures are not required by law to list

GMO ingredi-

ents on food

labels. The

best way to

ensure you

are purchas-

ing non-GMO

foods is to

look for the

non-GMO Project Verified Seal.

BE A CONSCIOUS CONSUMERRead the labels! Educating yourself

on food ingredients can help you deci-

pher food labels to make the best food

choices. Foods containing several

unrecognizable hard to pronounce

ingredients, although labeled organic or

100% natural, might be products to

avoid.

KEEP UP WITH FOOD ANDHEALTH NEWS

Certain groups help educate every-

one on food health. One such organiza-

tion is The Environmental Working

Group. It developed the Dirty Dozen

PLUS™ and Clean Fifteen™ lists to

make consumers aware of the pesti-

cides used on foods. The Dirty Dozen

PLUS™ lists the 12 fruits/vegetables

with the most pesticides. The Clean

Fifteen™ represents 15 produce items

with the least amount of pesticides. For

more information, visit www.ewg.org.

Another education group is The Non-

GMO Project. It is committed to pre-

serving and building the non-GMO food

supply and providing verified non-GMO

choices. It is the organization responsi-

ble for the Non-GMO seal. You can

learn more about GMO-modified food

and find a directory of products carrying

the seal by visiting www.nongmopro-

ject.org.

BUY FRESH AND LOCAL Learn the source of your food by get-

ting to know your local farmers. Many

small famers use organic gardening

practices but do not want to invest the

money required to carry the USDA cer-

tified organic label. Ask the farmer if he

uses organic farming practices.

It’s easy to

locate locally

grown foods.

Join a CSA

(community

supported

agriculture),

and/or

farmer’s co-op. Localharvest.org is a

great resource to search for local

farmer’s markets and CSA groups in

your area. You may discover farms that

let you “pick your own” produce, an

exciting adventure for children. Eating

locally grown foods insures your pro-

duce is fresh and healthy.

GROW YOUR OWN FOODIf you don’t have a green thumb, just

start small. Plant a small fresh herb

garden. Herbs are easy and fun to

grown and require little maintenance.

You will gain confidence to expand to

growing naturally produced vegetables.

Burpees and Seeds of Change are two

companies who will supply you with

non-GMO, organic seeds . You can pick

fresh produce from your garden, rinse

it, and eat it. Freshly picked food has a

higher nutrient level and often tastes

better than foods held to ripen.

DIRTY DOZEN

Apples

Strawberries

Grapes

Celery

Peaches

Spinach

Sweet Bell Peppers

Nectarines

Cucumbers

Cherry Tomatoes

Snap peas

Potatoes

CLEAN FIFTEEN

Avocado

Corn

Pineapple

Cabbage

Sweet Peas (frozen)

Onions

Asparagus

Mango

Papaya

Kiwi

Eggplant

Grapefruit

Cantaloupe

Cauliflower

Sweet potatoes

The market is THE place to be on aSaturday morning in Snellville

The Snellville Farmers’ Market is held

every Saturday from 8:30 AM to 12:30

PM, June through September, in front of

Snellville City Hall, 2342 Oak Road.

Snellville Farmers Market



GWINNETT PARKS:Alexander ParkBay Creek ParkBest Friend ParkBethesda ParkBogan ParkBryson ParkClub Drive ParkCollins Hill ParkDacula ParkDeShong ParkDuncan Creek ParkFreeman’s Mill ParkGeorge Pierce ParkGraves ParkHarbins ParkHolcomb Bridge Park

Ivy CreekGreenwayLenora ParkLions Club ParkLittle MulberryParkMcDaniel FarmParkMountain Park

Aquatic Center& ActivityBuilding

Mountain Park ParkPeachtree Ridge ParkPinckneyville ParkRabbit Hill ParkRhodes Jordan Park

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

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

NEWTON PARKS:Denny Dobbs ParkFactory Shoals Recreational ParkTurner Lake

A Walk In The Park

When today's parents reflect on their childhood, many

likely recall seemingly endless days spent playing out-

doors. But when today's kids become tomor-

row's parents, chances are their recollec-

tions won't recall nearly as much time

spent idling the days away under

the sun.

According to the Centers for

Disease Control and Prevention,

roughly 17 percent of American

children and adolescents between

the ages of 2 to 19 are obese. In

Canada, where self-reporting data collection

methods have made such statistics more difficult to

quantify, the prevalence of overweight and obesity in chil-

dren is also on the rise, according to the Canadian

Community Health Survey.

The rise in overweight or obese children is likely a

byproduct of several factors, not the least of which is that

many of today's kids prefer to play a video game on the

couch instead of going outdoors and being physically

active. The potential ramifications of youngsters choosing a

more sedentary lifestyle are dangerous, as it increases their

risk for high blood pressure, high cholesterol, type 2 dia-

betes, respiratory ailments and joint problems, among other

things. What's more, numerous studies have found that

obese or overweight children are more likely to become

obese or overweight adults, which highlights the importance

of embracing a physically active lifestyle as a youngster.

Parents know it's not always easy to get kids to be more

physically active. But the following are a few tips parents

might find useful when encouraging their kids to embrace a

more active lifestyle.

• Give toys that encourage physical activity. Kids love

toys, and their toys will often dictate how they spend their

days. Instead of buying the latest video game console, give

kids toys that encourage them to be active. This can include

balls, bicycles, jump ropes, or even a backyard swingset.

Kids who embrace these activities at a young age are more

likely to continue doing so into adolescence and adulthood.

• Reduce time spent in front of the television. Parents

who can effectively minimize the amount of

time their child spends in front of the tel-

evision, whether reducing their time

spent watching television or playing

video games, will likely be more

successful at instilling a love of

physical activity as well. The

American Academy of Pediatrics

recommends parents limit their

child's time in front of the television to

one to two hours per day, and that includes

the time children spend playing video games. To fur-

ther reduce kids' time watching TV, don't allow televisions in

their bedrooms, as that will only make it harder to monitor

just how much time kids are spending in front of their TVs.

• Remember that physical activity should be fun. Not all

kids are athletic, and some will likely bemoan participating

in recreational sports leagues. But that doesn't mean par-

ents should give up on encouraging physical activity.

Instead, find a physical activity that your child finds fun and

encourage his or her participation. This might be nontradi-

tional kids' sports like cycling or jogging or activities like

dancing, hiking or even bird watching. Once a child exhibits

a healthy interest in a physical activity that you have

deemed safe, encourage it.

• Set a positive example. Kids, especially younger chil-

dren, look up to their parents and often try to emulate what

Mom and Dad are doing. Parents can make the most of that

adoration by setting a positive example and being physically

active themselves. Go for a nightly bike ride or a walk

around the neighborhood with your youngsters in tow. Or

put that elliptical machine in the basement to good use.

Whatever physical activity you choose, you can bet your

children will express an interest in it as well, and that's a

great way to make them more enthusiastic about having a

healthy and active lifestyle.

How to encourage kids to be more physically active


RECIPE OF THE

MONTHSzechuanChicken Stir-Fryfrom heart.org/simplecooking

Ingredients

non-stick cooking spray1 lb. boneless, skinless chicken breasts or tenderloins (can substitutelean pork or beef), all visible fat discarded, cut into 1-inch cubes2 tsp. cornstarch1 Tbsp. low-sodium soy sauce1 tsp. jarred, minced garlic1/4 tsp. red pepper flakes1/4 tsp. ground ginger16 oz. frozen, packaged stir-fryvegetables1/4 cup low-sodium chicken broth2 Tbsp. chopped, unsalted, unoiled peanuts1 1/2 cups brown rice, cooked to package instructions

DirectionsSpray a medium skillet with cooking spray. In a medium skillet, toss chicken,

corn starch, soy sauce, ginger, garlic and red pepper flakes.Cook chicken over medium-high heat for 5 minutes, until no longer pink.Add vegetables and broth to skillet, reduce heat to medium, cover and cook 20

minutes, stirring occasionally.Top with peanuts and serve over brown rice.

5 Healthy Snacks For Before &After Your Workout

We've allhad pre- orpost-workoutsituationswhen wewished we

had a healthy snack in our gym bag fora little boost. Instead of waiting until youcan get your hands on somethinghealthy and worthwhile, you end up eat-ing something you really didn't want andthen regret it. "If only I had packedsomething healthy," you say.

Don't get stuck with cardboard food orsomething boring. Try thinking about thefollowing healthy snacks as optionswhen you aren't able to eat a full meal. Awin-win every time and the best part is,they're healthy and can hold up in yourgym bag so you'll never be without aquick, easy and healthy snack.

Here are five good-for-you snacks thatare perfect to take to the gym. They giveyou energy and are great for when youneed something to hold you over untilyour next meal.1. Fruit

My favorite gym bag snack is freshfruit. An apple, orange, grapefruit, pearor banana will hold up just fine in yourbag for a day or two, but any fruit isgood as long as your store it well. Checkwhat's in season for the best quality(cherries, peaches and plums are justabout to make their way to your localmarket's produce aisle!). Just make sureyou don't forget the fruit in your bag —it's never fun finding an old banana,right?

Dried fruit (1/4 cup) is also a greatidea if you don't want fresh fruit floatingaround your bag. Try mixing some driedapricots, dried cherries, dates, prunes,figs and coconut flakes for a lovely,won't-go-bad mix.2. Organic nuts & seeds

Before you get too excited, keep inmind that a serving of nuts is 1/4 cup atmost, and for 1-2 tablespoons for nutbutter. This is important so you don'tundo all your hard work. Fat is terrificand very important for your body, butjust keep your portions mindful and you'llbe good to go. Try raw almonds, sun-flower seeds, walnuts, pistachios, pump-kin seeds or Brazil nuts.

Nut butters are also great. Keep youreye out for brands that are available inindividual packets. One of my favoritesnacks is slathering raw almond or sun-flower seed butter over two celery sticksas a perfect snack at my gym. You couldalso get fancy and make your own trailmix by combining your favorite nuts,seeds, dried fruits and spices like sea

salt, cinnamon, nutmeg or ground gingerto change the flavor up a bit. A favoritecombo of mine is raw almonds, driedcherries, cacao nibs, coconut flakes, seasalt and cinnamon.3. A wholesome snack bar

This is a tricky one. You must read thelabels and understand every ingredientfor this snack to really work out. You'reprobably aware that not all protein andnut bars are created equal and in somecases, you might actually be better offwith a candy bar as there can be asmuch sugar and questionable ingredi-ents in an unhealthy protein bar. Instead,reach for a wholesome bar made withreal ingredients that you can pronounce4. Protein powder

Protein is important in any diet. Whilefood is always the best option, it may notbe a bad idea to have a scoop of yourfavorite protein powder in a baggietucked in your gym bag. Add your pro-tein powder to your water for a conven-ient way to fuel with protein. If you aren'ta protein powder fan, try keeping somecoconut water in your gym bag. It won'tprovide the protein, but it'll help refuelwith its natural electrolytes.5. Superfood drink packets

This is for when you aren't really hun-gry but feel like you need something torecharge your batteries, especially whenthe alternative is another cup of coffee.This is also perfect for those days whenyou feel like you may have not had any"greens" in your day! Look for a greensuperfood powder (vegan, gluten-free,raw) that comes in individual packets.Add to your water and enjoy a healthy,alkalinizing pick-me-up.

By Monica Nelson,Personal Trainer, Chef, Accomplished Athlete,

Model and Health and Fitness Expert

Confrontations focusing on diet between chil-dren and parents have been around seeminglysince the beginning of time. Many children startoff as cooperative eaters, anxious to try differenttypes of foods. As they get older, the number offoods they're apt to eat diminishes, which canmake choosing healthy items for lunches and din-ners more difficult. It also can make packinglunches for school more challenging.

Many initiatives have attempted to improve thequality of school lunches provided by school cafe-terias. Government regulations to reduce theamount of fat and sodium in these lunches, andto introduce more whole grains, fruits and vegeta-bles, are one such initiative. Parents of studentswho prefer to bring their own lunches from homemay be left wondering how they can createhealthy lunches their kids will eat.

Considering school lunches must compete withfar less healthy yet widely available alternatives,parents will need to be creative in their creationof homemade lunches. Here are some ideas toget you started.

• Purchase a new lunch container. Thereare many different new and innovative lunch con-tainers that can make separating school lunches

easy. Few kids want to dig into a brown papersack and pull out something that has been sosquashed it's unrecognizable. Partitioned lunchboxes enable you to pack different items togetherwhere they can be stored separately. The divi-sions also help you remember to include foodsfrom the basic food groups, such as a fruit, veg-etable, protein, starch and dairy item.

• Have your child make a list of his orher favorite foods. Once the list has beenmade, see how you can make the foods healthi-er. For example, if chicken nuggets make the list,prepare your own nuggets with white meatchunks that are baked, not fried. If there are anumber of bread items, see if you can substitutewhole grain breads instead of white, bleachedvarieties.

• Get creative. Children may not be inclinedto eat loose pieces of fruit. But if the fruit is stuckon skewers or served with a low-fat dippingsauce or caramel, it may look more appealing.Look to "mini" foods, which tend to be more funas well. Little sandwiches and little burgers maypresent an optical illusion, where kids thinkthey're eating only a small amount, but actuallyit's a full serving.

• Hidehealthy foodswithin others.There are entirerecipe books thatteach you how tomix fruits andvegetables intodesserts to increase nutritive value. Everythingfrom spinach to tofu to beets have been includedin items like cake, cookies and brownies. So ifkids are reticent to dig into their greens, try aclever hiding method.

• Cut foods into fun shapes. Kids may bemore inclined to eat a turkey and cheese sand-wich if it's cut into star shapes or their favoritecartoon characters. Invest in a few cookie cuttersso that lunchtime becomes fun time.

• Don't let the time of day dictate whatyou serve. As long as kids are eating healthyitems, it doesn't matter when they eat them. If achild loves bagels, choose whole wheat bagelsand add an egg on top for a nutritious lunch.Serve with a gelatin dessert that contains chunksof fruit and low-fat milk, and you're set.

How to make healthy school lunches for kids


5 Myths about Exercise and AgingMyth 1: There’s no point to exercising. I’m going to get old anyway.Fact: Exercise and strength training helps you look and feel younger

and stay active longer. Regular physical activity lowers your risk for a vari-

ety of conditions, including Alzheimer’s and dementia, heart disease, dia-

betes, certain cancers, high blood pressure, and obesity. Not only can

exercise help stem the decline in strength and vitality that comes with

age, it even improve it. And the mood benefits of exercise can be just as

great as 70 or 80 as they were at 20 or 30.

Myth 2: Older people shouldn’t exercise. They should save theirstrength and rest.

Fact: Research shows that a sedentary lifestyle is unhealthy for adults

over 50. Inactivity often causes older adults to lose the ability to do things

on their own and can lead to more hospitalizations, doctor visits, and use

of medicines for illnesses.

Myth 3: Exercise puts me at risk of falling down.Fact: Regular exercise, by building strength and stamina, prevents loss

of bone mass and improves balance, actually reducing your risk of falling.

Myth 4: It’s too late. I’m already too old to start exercising.Fact: You’re never too old to start exercising and improve your health!

In fact, adults who take up exercise later in life often show greater physi-

cal and mental improvements than their younger counterparts. If you’ve

never exercised before, or it’s been a while, you won’t be encumbered by

the same sports injuries that many regular exercisers experience in later

life. In other words, there aren’t as many miles on your clock so you’ll

quickly start reaping the rewards. Just begin with gentle activities and

build up from there.

Myth 5: I’m disabled. I can’t exercise sitting down.Fact: Chair-bound people face special challenges but can lift light

weights, stretch, and do chair aerobics, chair yoga, and chair Tai Chi to

increase range of motion, improve muscle tone and flexibility, and pro-

mote cardiovascular health. Many swimming pools offer access to wheel-

chair users and there are adaptive exercise programs for wheelchair

sports such as basketball.


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

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

Health Related Care byProfessional Staff

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

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

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

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

Free 4-hourTrial DayAt SarahCare of

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

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

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

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

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

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

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

Sweet summer is here with days

of fun in the sun! As magnificent as

this season is, it can also take a toll

on your skin. Change your skin pro-

tection and incorporate a home-

made sunscreen into your sun pro-

tection regimen!

Everyone knows that sunscreen is

intended to shield your skin from

harmful UVA and UVB rays and we

all want to keep our skin looking

young and healthy. Knowing these

powerful rays can cause premature

aging and skin cancer, you may

presume you are protecting your

skin by using commercial sun-

screens. However, many of the

most popular lotions and sprays are

made with chemicals that could

potentially be harmful.

Here’s an easy and fun way to

protect your skin by creating your

own sunscreen. It only takes about

10 minutes to make and is a 100%-

natural skin protectant that you can

apply to your beautiful skin with

confidence.

WHITNEY’S ALL NATURALSUNSCREEN RECIPE

Note: Most ingredients can be purchasedat your local health food store.INGREDIENTS:

1 cup coconut oil

¼ cup almond oil

2 tablespoons raw shea butter

¼ cup beeswax pellets

4 heaping tablespoons zinc pow-

der (non-nano)

20-25 drops carrot seed oil

DIRECTIONS:Add 1 cup of water to a saucepan.

Place a heat-resistant glass bowl on

top of the saucepan. Bring water to

a boil, then reduce to a simmer.

In the glass bowl add coconut oil,

shea butter, and beeswax. Melt the

ingredients, being sure to stir fre-

quently.

Remove the bowl from heat, add

remaining ingredients to the coconut

oil mixture. Stir.

Pour the sunscreen into glass jars.

The sunscreen will solidify after

about five minutes. The final result

will be a spreadable lotion.

Stay Protected and Have Fun in the SunBy WHITNEY ALEXANDRA

Exercise At Any AgeAs you grow older, an

active lifestyle is moreimportant than ever.Regular exercise canhelp boost energy,maintain your inde-pendence, and managesymptoms of illness orpain. Exercise can evenreverse some of thesymptoms of aging. Andnot only is exercisegood for your body, it’salso good for yourmind, mood, and mem-ory. Whether you aregenerally healthy or aremanaging an illness,there are plenty of waysto get more active,improve confidence,and boost your fitness.

our healthy communities august 2015 publication

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