Tribune Page 1January 15, 2020

Health, Fitness & Beauty Guide

Chronic inflammation is associated with such diseases as obesity, diabetes, and heart disease, and can harm people in numerous other ways, from painful joints to dental problems and aging skin.

It can even disturb your slumber, since inflammation can impact the breathing air-ways during sleep, resulting in sleep apnea among other potential issues, says Dr. Lynn Lipskis (www.drlipskis.com), director of the TMJ & Sleep Therapy Centre and co-author with her husband, Dr. Edmund Lipskis, of Breathe, Sleep, Live, Smile: Integrative Treatments for TMJ/TMD, Sleep Apnea, Orthodontics.

Yet, with all the potential complications, not everyone may realize that one effective way to combat inflammation is through better nutrition, Dr. Lipskis says.

“Inflammation can come from a variety of issues, but diet undoubtedly is one of the bigger factors,” she says. Dr. Lynn Lipskis and Dr. Edmund Lipskis suggest a list of inflammatory foods to avoid:

• Gluten. “Generally,” Dr. Lynn Lipskis says, “gluten is the protein part of a grain. A lot of people will react to gluten by experiencing in-creased inflammation. Glu-ten-free eating has become popular because so many people who adopt it find that they feel better. Symptoms of sensitivity to gluten include fatigue, diarrhea, constipa-

tion, achy joints and brain fog.”

• Dairy. “Dairy products pro-mote mucus production,” Dr. Ed Lipskis says. “That inflames tissue and mucous clogs the nasal pas-sages. There are mixed reviews on whether people should consume dairy products and to what extent. I recommend an elimination diet to see how it affects you.”

• Processed carbohydrates. “It may mean saying good-bye to pasta, breads, cook-ies, candies,” Dr. Ed Lipskis says. “People often believe that whole wheat bread is better than white bread, but whole wheat is actually just as inflammatory because of the carbohydrate in wheat, known as amylopectin A.” Similarly, Lipskis says most people mistakenly believe brown rice to be a better choice than white rice. “But like whole wheat,” he says, “the husk of brown rice con-tains the allergens and pro-teins that can cause inflam-mation.”

• Alcohol (red wine). “People who have sleep apnea are assured a bad night’s sleep after drinking alcohol,” Dr. Lynn Lipskis says. “Red wine targets the nasal mem-brane, causing swelling and limiting the opening for air

flow. This inflammation can last six to eight hours, ruining a full night’s sleep.”

• Refined sugars. “Sugar is everywhere,” Dr. Ed Lipskis says. “While sugar is known for negatives – rotting teeth, packing on the pounds, pro-viding no nutrition – the biggest reason you should say good-bye to sugar is that it’s one of the most inflam-matory parts of many foods. And be careful with fruit, which is generally thought of as healthy but contains natu-rally occurring fructose. The less fiber there is in a fruit, the less healthy it is.”

“We should be eating a normal, balanced diet of real food – not processed foods,” Dr. Lynn Lipskis says. “It’s tough to avoid the occasional bagel, bag of chips, or glass of red wine, but going off the wagon, so to speak, can lead to immediate inflammation and long-term problems. Listen to your body - it will let you know the effect that each type of food has.”

Avoid these food groups for better health

(StatePoint) Do you have a favorite pair of jeans sit-ting in your closet with the hopes that one day they will

Fit into your favorite jeans

photo source: (c) New Africa/stock.Adobe.com

fit again? You’re not alone!

American women want to lose an aver-age of 16.8 pounds to fit into their fa-vorite pair of jeans and nearly 39 percent say they like to keep jeans in their closet that don’t fit to mo-tivate them to lose weight, according to a survey by Nutrisys-tem.

And while trying on jeans that don’t fit from the back of your

closet or even a new pair at the store can be frustrating, being equipped with the right tips can help you get on the

weight loss track and back in those jeans.

1. Eat Smart and Often. Aim to eat smaller meals every two to three hours, six times a day so that you don’t binge or overdo it. You’ll feel full and satisfied, which will help you make smarter choices.

2. Keep the Good Stuff Where You Can See it. It may sound overly simple but it’s true, you are more likely to eat healthy foods if you put them in a visible, easy-to-reach location. And for the fridge? Don’t put your fruits and veggies in the produce bin! The middle shelf is the sweet spot. That’s where to

See JEANS on page 2

Avoid sugar-sweetened beverages and alcohol and choose water instead.

Tribune Page 2January 15, 2020

Health, Fitness & Beauty Guidekeep your celery, carrots, apples, oranges and all that good stuff.

3. Don’t Go It Alone. Losing weight isn’t exactly a cake-walk. But it doesn’t have to be impossible. Find a weight loss plan that works for you and fits in with your lifestyle. Pro-grams like Nutrisystem ensure you feel satisfied throughout the day and take the guess-work out of dieting, making it easier to stick with the plan and drop those pounds.

4. Drink Up. Hunger and thirst are easily confused, so stay hydrated. But don’t make the mistake of drinking your calories,” says Courtney Mc-Cormick, dietitian at Nutri-system. Opt for water. If you’re looking for a more flavorful option, add fresh fruit slices,

a few squeezes of lemon or some sprigs of mint leaves.

5. Find Your Routine and Stick With it. It’s important to make a plan for what you’ll eat and when you’ll exercise each week. Carve out part of your day that works for your schedule and you’ll be much more likely to follow through.

You owe it to yourself to focus on your health. Making changes is never easy at first, but hang in there. Your results will fuel your continued com-mitment. For more informa-tion and more great tips, visit theleaf.nutrisystem.com.

Remember, making healthy changes can help you solve your denim dilemma and get you back into your favorite jeans in no time!

Jeans continued from page 1

(StatePoint) Chances are you’ve heard of the keto diet. Its popularity has soared in recent years. The keto diet is founded on the belief that when your body is in a state of nutritional ketosis – a metabolic state in which fat pro-vides most of the fuel for the body – you will lose weight. But what if you could take a less drastic approach?

In his newest book, “The Keto-Friendly South Beach Diet,” world-renowned car-diologist Dr. Arthur Agatston explains that you can follow a low-carb, high-fat, quality-protein keto-friendly diet without having to reach and sustain a state of ketosis –and still reap the weight loss benefits.

Try a Keto-friendly diet for weight loss successHere is how this approach

can set you up for weight loss success:

• It Follows Proven Prin-ciples: Following the proven

principles of the low-carb/good-carb, good-fat, healthy-protein approach of the orig-inal South Beach Diet, the keto-friendly version layers

in science-backed elements of the keto diet’s higher fat intake, ultimately allowing for more variety in the diet than strict keto in the form of

nutrient-dense carb choices like non-starchy vegetables and beans.

• It Takes You into Fat Burning Mode: “When a person eats too much sugar or quickly digest-ible carbs, their insulin levels increase. If this happens over time, the body

responds by going into fat storage mode, making it very difficult to burn fat and lose weight,” says Dr. Agatston. The keto-friendly approach shifts your body from “fat storage mode” into “fat burn-ing mode,” leading to weight loss.

• It’s Flexible: Trying to maintain any strict diet for

the long-term often makes people stop dieting and regain weight. Because of the highly satisfying foods and the lack of required ad-herence to specific ketone levels, the Keto-Friendly South Beach Diet allows for a variety in food choices, which may be more sustain-able over time compared to stricter keto diets.

• It Offers Structure: For those looking for a bit more structure, South Beach Diet offers a keto-friendly ver-sion of their meal delivery plan that comes with fully prepped chef-inspired foods that nourish and satisfy.

For more keto-friendly insights and keto-friendly recipes, visit palm.south-beachdiet.com.

As you head into the new year, remember, the first step to losing weight is finding a plan that works for you. A keto-friendly diet can set you up for success in a way that’s friendly, flexible and achievable.

Find the recipe for Salmon, Asparagus and Salad at palm.southbeachdiet.com

Tribune Page 3January 15, 2020

Health, Fitness & Beauty Guide(StatePoint) Four in 10

adults in the U.S. have two or more chronic diseases, according to the Centers for Disease Control and Preven-tion. While certain conditions and risk factors are beyond one’s control, the new year is the perfect time to consider the many lifestyle choices you can make for improved health.

“With too many holiday sweets and not enough ex-ercise likely in the rearview mirror, now is the perfect time to consider your per-sonal goals and how you can make positive health choices in the coming year,” says American Medical Associa-tion (AMA) President Patrice A. Harris, M.D. “The good news is that there are a few easy steps you can take that will set you on the right track for a healthier 2020.”

To get you started, the AMA is offering 10 wellness tips for the new year:

1. Steps you take now can help prevent or delay the

onset of type 2 diabetes. Learn your risk by taking the self-screening test at DoI-HavePrediabetes.org.

2. Be more physically active. Adults should do at least 150 minutes a week of moder-ate-intensity activity, or 75 minutes a week of vigorous-intensity activity.

3. Visit LowerYourHBP.org to better understand blood pressure numbers and take necessary steps to get high blood pressure – also known as hypertension – under control. Doing so will reduce your risk of heart attack or stroke.

4. Reduce your intake of processed foods, especially those with added sodium and sugar. Eat less red meat and processed meats, and add more plant-based foods, such as olive oil, nuts and seeds to your diet. Also reduce your consumption of sugar-sweet-ened beverages and drink more water instead. Drink-ing sugary beverages – even 100% fruit juices – is associ-

ated with a higher all-cause mortality risk, a new study published in JAMA Network Open suggests.

5. If your health care profes-sional determines that you need antibiotics, take them exactly as prescribed. Anti-biotic resistance is a serious public health problem and antibiotics will not make you feel better if you have a virus, such as a cold or flu.

6. If consuming alcohol, do so in moderation as defined by the U.S. Dietary Guidelines for Americans – up to one drink daily for women and two drinks daily for men, and only by adults of legal drink-ing age.

7. Talk with your doctor about tobacco and e-cigarette use (or vaping) and how to quit. Declare your home and car smoke- and aerosol-free to eliminate secondhand ex-posure.

8. Pain medication is per-sonal. If you’re taking pre-scription opioids or other medications, follow your doc-

tor’s instructions. Store them safely to prevent misuse and properly dispose of any left-over medication.

9. Make sure your family is up-to-date on vaccines, including the annual influ-enza vaccine for everyone age six months or older. If you’re

Four in 10 adults have two or more chronic diseases

photo source: (c) LightFieldStudios / iStock via Getty Images Plus

pregnant, you can receive the flu vaccine during any trimester, but should receive the Tdap vaccine early in the third trimester to pro-tect yourself against flu and whooping cough.

10. Manage stress. A good diet, sufficient sleep (at least

7.5 hours per night), daily exercise and wellness activi-ties, like yoga and medita-tion, are key ingredients to maintaining and improving your mental health, but don’t hesitate to ask for help from a mental health professional when you need it.

(BPT) - Weight-loss tips, fad diets and more – these days, they’re everywhere you look. And most of it is false infor-mation. In fact, the average American wrongly assumes a daily workout must be 95 minutes or more to be im-pactful, according to a new study conducted by Planet Fitness.

Americans express growing frustration with fad fitness, social media “fitspiration”

and the many myths believed to be true about health and wellness. Here are some com-monly-held misconceptions about fitness and the real truth behind them:

1) Myth: You have to put in a lot of time to get results

On average, Americans believe they need to work out for 95 minutes for it to even be beneficial. And those who don’t currently belong to a gym think a single,

solid workout requires two full hours of exercise to be effective. However, recent guidelines from the U.S. Department of Health and Human Services note that just 10 minutes of exercise will help raise your heart rate and maintain fitness levels.

2) Myth: Working out is like a five-day work week

Nearly half of Americans believe you need to work out more than five times a week

in order for it to be effective –and that’s just not true. Every single episode of physical ac-tivity can provide temporary improvements in cognitive function and levels of anxi-ety. “You don’t have to work out seven days a week, two hours a day, to get healthy,” says Chris Rondeau, chief executive officer of Planet Fitness. “The truth is that fitness can be fun, afford-able, non-intimidating and

not all consuming. The key is to just get started and know that every minute truly mat-ters, and over time, can have a significant positive impact.”

3) Myth: Fitness needs to be a competition

Studies show that head-to-head challenges are demo-tivating to the majority of Americans who don’t cur-rently belong to a gym. In fact, 68 percent find leader-boards specifically demo-tivating. When it comes to individual health, all activity counts, not just your position on a scoreboard. Find physi-cal activity that is motivating and fun for you.

4) Myth: Social media helps spread the message of health and wellness

Quite the opposite. Common “fitspo” phrases such as, “no pain, no gain” or “nothing tastes as good as skinny feels” are ineffective, according to most Americans. On the flip side, 65 percent say that inspirational mes-saging like “investing in your-self ” and “a year from now, you’ll be glad you started today,” is motivating.

“People can work out on their own terms and live healthy, happy lives, versus perpetuating certain myths that you should be ‘living to work out’,” says Rondeau. “It’s this mentality that has kept the majority of Americans from believing that they, too, can take that first step toward better health.”

Common fitness myths debunked