Before you swear off sugar for the rest of your life, take heed. Cutting sugar consumption—in particular added sugars—has many benefits, including a lower risk of chronic diseases, reduced inflammation and weight loss. That being said, you don’t need to pass up sweets altogether, says Natalie Meltzer, a registered dietitian at CentraState.

“When you cut sugar out of your diet completely and expect to stick to that resolve long term, it can lead to constant cravings,” says Natalie. “Limit sweets to one to two servings a day.”

If you’re looking for ways to reduce sugar consumption, pay attention to caloric beverages. Meltzer recommends replacing them with infused waters and seltzer.

Sugar can also lurk in condiments, dressings, frozen foods, breads and cereals. Read food labels to see if the product contains added sugar. Choose whole foods, like fresh fruits, vegetables, and whole grains, whenever possible and make meals from scratch to limit hidden sugar.

Learn more ways to cut sugar and still enjoy your favorite treats at our upcoming webinar “How Sweet It Is –Or Isn’t” on May 5.

livelifewellnj.com/sugar

Should You Try a Sugar Detox?

2021

Your Rx for Healthy Bones: Vitamin D

Unfortunately, about 40 percent of Americans are vitamin D deficient, leading to osteoporosis and other bone health issues as you age. That’s why it’s vital to get your daily recommendation of 600 International Units (IU) of vitamin D for adults and 800 IU for those over age 70. The earlier you start, the better!

“The easiest way for the body to absorb vitamin D is through ultraviolet rays (UVB) from the sun,” says Anne VanMeerbeke, registered dietitian at CentraState. Getting outside on a sunny day allows your skin to absorb those ultraviolet rays, which will synthesize vitamin D and help your body absorb calcium, she says. Just 10–30 minutes of midday sunlight, a few times per week, helps your body maintain vitamin D. Adjust your time in the sun based on your sensitivity to sunlight and use a good sunscreen for protection. If you’re not out in the sun much you’ll need to get vitamin D through other sources.

Luckily, there are delicious ways to get vitamin D, even on cloudy days:

• Fortified milk, soy milk, cereal and orange juice

• Trout, wild salmon, cod, herring, halibut and sardines

Make these foods part of your daily diet for healthy bones your older self will thank you for. You can even dine al fresco on sunny days for a double dose of D!

Among the essential functions of Vitamin D is calcium absorption for strong bones, teeth and muscles.

Learn more about your bone health by getting a bone density screening for $20. Register at:

livelifewellnj.com/events

jo i n

Stronger Bones, Stronger YouDiscover the role of diet in optimizing bone health. In this FREE on-demand, virtual program, we'll discuss which foods are best to eat to prevent osteoporosis and build stronger bones. Watch anytime at:

livelifewellnj.com/power-up

We’ve been wearing a mask and social distancing for one year now, but is there anything more we can be doing to stay well? Besides getting the vaccine when it’s available to you, CentraState Chief Medical Officer James Matera, DO, suggests these 3 ways to build a stronger immune system.

CentraState’s on-demand wellness programs offer a variety of classes to help improve your health. Learn more at:

livelifewellnj.com/wellpower

HOW TO BUILD YOUR HEALTHIEST IMMUNE SYSTEM

Quit smoking. “Smokers are at a disadvantage when trying to fight off respiratory illness because of the negative effects of smoking on their lungs,” says Dr. Matera. Quitting smoking increases oxygen levels, lowers inflammation and improves circulation—all of which give your immune system a boost.

Eat foods to help gut health. Poor gut health from an unhealthy diet is connected to a weakened immune system. Follow a more plant-based diet, eat fermented foods, and watch your sugar intake, suggests Dr. Matera. That can help you combat any disease better.

Get to a healthy weight. “Obesity reduces your ability to fight off diseases,” says Dr. Matera. Work toward a healthy weight by improving your diet and getting more physical activity. This will allow your body to shift its focus from fighting chronic inflammation to fighting off new diseases and infections.

classesFamily & Friends CPR P

A non-certification class for anyone interested in learning CPR and how to help a choking victim. Includes skills for adult, child and infant.

Apr. 20, May 10, June 22One person | $40Couple | $65

Heartsaver CPR with AED for Adult/Child P

Includes performing CPR on adults and children, helping a choking victim, and using an AED. Receive a 2-year AHA certification card.

Apr. 21, May 15 or 24, June 14 or 286-9 pm1 class | $70

BLS Healthcare Provider CPR P

Certification course for health-care professionals. Written and practical skills required. Receive a 2-year AHA certification card.

Visit our online calendar for upcoming datesFull class | $95Renewal | $85

Girls Grow Up P

A class for young women that discusses the physical, social, chemical and emotional changes that will accompany puberty.

Apr. 22, May 20, June 106-7:30 pm1 class | $20

Is Weight Loss Surgery Right for You? V P

Learn about bariatric surgery options, benefits, risks, and life after surgery. Offered virtually and in-person.

May 5, June 2, July 77-8 pm1 class | FREE

Bariatric Preoperative Education V P

Review preparation for surgery, general nutrition protocol, reducing risks after surgery, and resources for your weight loss journey. Offered virtually and in-person.

May 5, June 2, July 76-7 pm1 class | FREE

Tai Chi V Enjoy a low-impact, mind-body experience that helps to reduce stress and promote wellness. Meets every Thursday for 12 weeks.

May 6-July 2210-11 am12-week series | $75

Get the Low Down on “Down There” V Join us for an intimate conversation on all things pelvic health.

June 96-7:30 pm1 class | FREE

Girls Eat Healthy P

Learn nutrition facts and get tips and tools to integrate healthy eating anywhere.

May 176-7:30 pm$20

Safe Chair Yoga V Enjoy a safe seated and supported standing yoga series, focusing on breathing techniques and gentle stretching for relaxation. Meets every Monday for four weeks.

May 3-24, June 7-28, July 5-261-2 pm4-week series | $40

A Matter of Balance V Learn practical strategies to reduce falls and increase activity by improving balance, flexibility and strength. Meets every Tuesday for eight weeks.

Welcome Session: Apr. 20Program: May 4-June 2210 am-12 pm8-week series | $59

Live Life Well with Prediabetes and Diabetes V Learn how to control blood sugars and manage weight while living with prediabetes or diabetes.

May 410-11 am4-week series | $49

Tap Into

P . . . In-person classesV . . .Virtual classes

SCREENINGSAudiology ScreeningA RN will screen participants’ hearing levels.

Every Monday by appointment9 am-3 pm$10

Blood Pressure and Glucose ScreeningLearn if you have high blood pressure or are at risk for diabetes. For those that have no diagnosis of diabetes.

Every Monday by appointment9 am-3 pmFREE

Bone Density ScreeningA heel test will identify low bone density (osteopenia) or osteoporosis.

Every Tuesday by appointment9 am-3 pm$20

CentraHeart ScreeningLearn your risks for a cardiovascular event. Screening is not for those with a history of heart disease or stroke.

Every Tuesday by appointment2-4 pm$149

Move It or Lose It ScreeningAssess how your body is functioning including strength, balance, and endurance. Call 732-637-6316 for an appointment.

Every Tuesday by appointment9-11 amFREE

Head and Neck ScreeningIncludes a facial skin, oral and thyroid exam.

Apr. 155-7 pm$10 (non-refundable)Statesir Cancer Center

Skin Cancer ScreeningFor those 16 years and older. A physician will screen for suspicious lesions or moles, and make recommendations based on the individual’s history.

May 27, July 155-7 pm$10 (non-refundable)Statesir Cancer Center

Prostate and Colorectal Cancer ScreeningFor men 40 and older who have never had a prostate-specific antigen (PSA) blood test and no diagnosis of prostate cancer. Screening includes a blood test and digital rectal exam, and a take home colorectal cancer screening kit.

June 245-7 pm$10 (non-refundable)Statesir Cancer Center

To register or learn more:

732.308.0570 livelifewellnj.com/events Tap Into

ON-DEMAND VIRTUAL PROGRAMS

Caregiver’s WorkshopThis program gives caregivers the know-how needed to confidently manage a loved one’s care and the chance to connect with other caregivers who share a similar experience. Learn about community resources, respite care, and how to assist your loved one through daily activities like bathing and getting out of bed.

5 lessons and more than 20 resources | $39

Healthy Aging ProgramAre you looking for the tools to live life well, no matter what your age is? Hear from experts in balance, nutrition, fitness, memory, finance and preventive care, plus get helpful resources. This series will help you to prepare and make the best of your golden years.

7 lessons plus resources – Included with a Prime Time membership | $169/year

Learn more and register at: livelifewellnj.com/wellpower

NEW

Prolonged sitting—that many of us have been doing more of during COVID— is one of the biggest health challenges today. It is linked to high blood sugar, increased blood pressure, and more body fat. Even getting the recommended amount of daily exercise can't negate sitting for extended periods.

Beth Ando-Brenman, physical therapist and yoga instructor at CentraState, shares how to be more active throughout the day. Try some of these movement tips daily to combat the effects of sitting:

Walk outside. Take a work break—yes, you deserve it!—and walk outside for 15 minutes. The vitamin D, fresh air and change of scenery will be good for you.

Two minutes to stretch. Warm up with a minute of “head, shoulders, knees and toes” and then stretch your neck. Reach your arms in front of your chest, behind your back, and overhead. Try some gentle side-to-side lunges to loosen tight hips.

Do sitting and standing movements at your desk. Try 10 reps of going from sitting to standing. Using your body weight against gravity incorporates muscles from your hips to ankles to get yourself vertical.

Take the stairs. If your home has stairs, do step-ups for one minute or walk up and down the steps for a minute or two.

Stand Up While Reading ThisStand Up While Reading This

Get more inspiration by joining Get Fit, Don’t Sit. Sign up for the FREE on-demand class at:

livelifewellnj.com/power-up