JANUARY 2012

A SPECIAL SUPPLEMENT TO THE

Richmond County Daily Journal

Go Onlineto view this

section!

www.yourdailyjournal.com/healthmindbody

HEALTHY HABITShow to use diet to supplement your workout routine

REMEDYOR RUSE?exploring natural remedies

STARTINGFROM SCRATCHwhat to do when beginning an exercise routine

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RICHMOND COUNTY DAILY JOURNAL2 health, mind & body RICHMOND COUNTY DAILY JOURNAL 7health, mind & body

RESEARCH INDICATES ‘FRESHMAN 15’ IS A MYTH

Hundreds of new students enter college each September. One

long-standing assumption about college freshmen is their propensity to gain weight — on average 15 pounds over the course of their initial year in college. As it turns out, a new study pokes holes in that assumption and goes on to point out the truth about freshman weight gain.

A study by research scientist Jay Zagorsky from Ohio State University’s Center for Human Resource Research debunks the myth of the “freshman 15,” stating that the average weight gain is between 2.4 pounds for women and 3.4 for men. In total, no

more than 10 percent of all college freshmen who were examined in the study actually gained 15 pounds. Some even lost weight.

The results of this study were published in Social Science Quarterly. The study pointed to aging and becoming young adults as the culprit behind the weight gain, not necessarily the late-night pizza study sessions or cafeteria grub. The study also looked at same-aged people who were not in college, and most gained the same amount of weight during the period of time they could have been college freshmen.

While students may not gain 15 pounds their freshman year, college-age people

do gain about 10 to 12 pounds over the four-year school period. Again, this is attributed to natural body changes associated with moving from adolescence into adulthood.

Students concerned about weight gain in excess of the 2 to 3 pounds per year can employ these strategies to keep weight gain at a minimum.

• Limit alcoholic beverages, which tend to be high in calories and add weight fast.

• Plan for some daily exercise, even if it’s just strolling the quad.

• When selecting foods from the cafeteria, fi ll half of your dish with vegetables and then a quarter with

whole grains and a quarter with lean meat whenever possible.

• Limit consumption of packaged, processed foods, which are high in salt and calories.

• Go sparingly ondrive-thru foods.

• Keep healthy snacks on hand in your dorm room so you won’t have to head out when hunger pangs strike.

• Utilize the campus gym if there is one.

• Take a class as part of your electives that includes physical activity, like a sport.

• Surround yourself with friends who have like-minded fi tness goals.

College freshmen may not gain 15 pounds their fi rst year after all.

Allison Moore, founder of the Hereditary Neuropathy Foundation (HNF), has made it her life’s mission to educate people about a neurological condition known as CMT after experiencing sudden-onset CMT in 1997. The disease was triggered from a chemotherapy drug in her cancer treatment. A new federal grant issued by the Centers for Disease Control and Prevention will now enable Moore and her HNF associates to push the boundaries on awareness and research surrounding CMT through several initiatives.CMT is a progressive disease that dete-riorates the nerves in the hands, feet, legs, and arms. Patients may develop muscle deformities that impair movement and can necessitate the use of everything from leg braces to wheelchairs. Until now there has been little discussion of CMT and doctors have been lax in diagnosing the disease early — particularly because they have

been in the dark. “Many people don’t know how to deal with CMT because they know nothing about it,” says Moore.The new grant has paved the way for the creation of The National CMT Resource Center (Help4CMT.com) among other

programs. This comprehensive online re-source fills the gap in CMT advocacy and information dispersement by being the first forum to connect individuals, doctors, researchers, and the general public in a unique way. The site offers a selection of resources, information and educational/training materials on Charcot-Marie-Tooth Disease and the latest options for symptom management. It can also serve as a way for those with the condition to connect to offer support and encouragement, or be put in touch with those who may offer assistance.From “Living With CMT” to a page for kids, The National CMT Resource Center targets often underserved groups in disseminating information about a relatively unknown dis-ease outside of its base of people affected. Although estimates say that around 2.6 mil-lion people worldwide have CMT and that it is the most common inherited neuropathy, knowledge of CMT on a global, even na-tional, scale is limited. Despite its similarity to the better-known multiple sclerosis, CMT has yet to have the same level of media chatter as some

other more widely recognized causes. Apart from actress Julie Newmar (the original Catwoman) there have been few high-profile people to become the faces of the disease — something that tends to “wake up” the public. Thanks to the CDC grant, The National CMT Resource Center is set to change all that — spreading the word across the globe. The added bonus is that all of these resources are provided for free.Another offering made possible by the grant is the CMT and Disability School Outreach Program. This enables educators and children to learn about CMT and be mind-ful of individuals with the disease or other disabilities. Youth-geared information teach lessons on empathy. Plus the book, “Arlene

on the Scene” serves to open the lines of communication about CMT or disability as part of inclusion education.

“Through our School Outreach Program we offer educational materials and a live author presentation aimed at increasing understanding of disability in a fun, interac-tive way,” says Carol Liu, a member of HNF.

“Our classrooms today are filled with a wide variety of strengths and needs, abilities and challenges. This calls for an increased un-derstanding of disability and difference on the part of students.”The grant is likely to open even more doors to help catapult CMT awareness all around the globe. More information can be found at Help4CMT.

SHEDDING LIGHTon ‘the biggest diseaseno one has ever heard of’

CMT

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Explore your options. Call 410-1730 to talk with a counselor. www.richmondcc.edu

RICHMOND COUNTY DAILY JOURNAL 3health, mind & bodyRICHMOND COUNTY DAILY JOURNAL6 health, mind & body

What to dowhen beginning anexercise regimen

At the dawn of a new calendar year, many people decide it’s time to turn over a new leaf and shed

those extra pounds that accumulated over the previous 12 months. The resolve to lose weight is perhaps never stronger than at the beginning of a calendar year, when the holiday season has passed but those added inches on the waistline remain.

Though it’s noble to want to lose weight and improve health, regardless of what time of year it is, there are precautions men and women should take before beginning a new exercise regimen.

Visit your physician. It’s best to get a full physical before beginning an exercise regimen. A full physical can reveal if you have any health problems that might limit what you should and shouldn’t be doing at the gym. If anything turns up, your physician can develop a plan of attack for you to address the issue. If nothing turns up, then your doctor will probably give you the green light to go forward with few, if any, limitations.

Conduct a self-assessment. Once you’ve visited the doctor and received the go-ahead to start working out, do an honest self-assessment to see where you are in terms of fi tness. Walk a mile and time yourself. Do as many push-ups and sit-ups as possible, but be careful to stretch and not push yourself. This self-assessment should not be demanding. Instead, the goal is to gauge where you are and how your body feels when doing some simple exercises.

Establish your goals. The goal of most people beginning a new exercise regimen is to lose weight. However, there are other incentives as well. For example, some people might be starting to train for a marathon or another sporting event. Whatever the reason, know why you’re getting started, as such goals can help you monitor your progress as the year goes on.

Start slowly. Caution should reign supreme when beginning an exercise regimen. Diving into the deep end at the onset increases the risk of injury, which could limit activity for months to come. First get your body acclimated to exercise, then gradually challenge yourself as you see fi t.

Leave time to recover. Though it might feel rejuvenating to get back to exercising, it’s important for everyone, but especially those who are just starting, to allow themselves some time to recover. Allow your muscle’s and joints to recover between workout sessions. Frequency of sessions can increase as your body gets acclimated, but at fi rst allow a day or two between sessions so your body can recover.

Listen to your body. Exercising after a long hiatus from routine exercise won’t be easy, and your body is likely going to tell you that through certain aches and pains, if not nausea, dizziness or shortness of breath. If any of these symptoms appear, take a break. This could be your body telling you thatyou’re asking too much and you needto take your foot off the gas pedal for a little while.

Consider hiring a professional trainer. Many people are overwhelmed when entering a gym after a long time away. If you fi nd yourself intimidated or simply don’t know where to begin, hire a personal trainer. Many charge by-the-session, so you can learn which machines to use and how to use them after a session or two and then continue working out on your own. If joining a gym as a new member, the gym might offer a couple of complementary personal training sessions. If so, take full advantage of this offer.

When beginning a new exercise regimen, don’t forget to let caution reign until your body has adjusted to this healthy lifestyle.

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As prevalent as prescription medications are, all-natural remedies for common illnesses

and conditions are still a viable alternative to prescription medications for many people. But are these all-natural options safe?In 2011, Apple founder Steve Jobs lost his battle with pancreatic cancer. Reports indicate that Jobs, a devout Buddhist, delayed surgery and other traditional treatments for almost a year while he participated in holistic treatments for the cancer. Some of these included juice fasts, bowel cleansings, acupuncture, herbal supplements, and even a vegan diet. Eventually, Jobs had surgery, but some experts feel he waited too long.Although conventional care is often an effective means to treating illnesses and other conditions, there are many doctors who agree that implementing natural remedies at times can be safe and effective. Furthermore, not all natural remedies are without merit, and some traditional medicines are actually

derived from natural, plant-based ingredients themselves.

According to surgeon and author, Dr. Walter C. Thompson, “Herbal medicine is safe because it’s natural. After researching the literature, one can truly say that, at the very least, herbal medicine is safer than conventional drugs.”

Those thinking about incorporating natural remedies into their health regimen can consider the following options in the chart provided.

Many natural foods are effective in preventing and fi ghting cancer as well.

Although natural remedies can be effective, it’s important for pregnant women to avoid any herbs and plant supplements until discussing the risks/benefi ts with their doctors. Also, some natural remedies can interact with prescription drugs or increase their potency, so it’s important to talk to a doctor about any plans.

Exploring natural remedies

InfectionsHoney has long been used to heal and as an antibacterial and antifungal remedy.

ItchinessWitch hazel,

jewelweed and aloe vera are effective.

AntibioticsOregano and garlic are

purported to have antibiotic qualities and can fend off

harmful bacteria.

Nervousnessand anxiety

Try lettuce,chamomile, valerian,

and rose petals.

Feminine issuesParsley, basil and

goldenseal can alleviate symptoms associated

with menstruation.

Pain reliefUse omega-3 fatty acids,

green tea, ginger root, and tumeric.

daytime drowsiness

Do you fi nd yourself reaching for a can of soda or a cup of coffee during the day to banish fatigue? Many do. But you may want to grab a bottle of water instead. Research indicates that lack of water is

the No. 1 trigger of daytime fatigue. Therefore, not only can drinking adequate supplies of water keep you refreshed, it can also help to keep you more awake — even during a boring business meeting.

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CELEBRATINGCELEBRATING 35 35 YEARS YEARS

DESICCANT NOT SO DANGEROUS

Parents fret over many of the items kids come into contact with, particularly small objects that can present choking hazards or items that may be poisonous. One

common thing that often turns up in a home are packets of silica gel.

Silica gel is a desiccant, which means it is designed to draw moisture out of something to keep it fresh. Silica packets are often found tucked into new shoes or handbags, and small pouches of silica gel may be in the vitamin bottles in the medicine cabinet.

Silica gel can absorb up to 40 percent of its weight in moisture. It is used to protect items where extreme temperature changes may cause moisture or condensation buildup, which can damage the products. Silica products also may be used to dry out closets or wet areas of the home, such as basements. Containers full of silica gel are used to absorb moisture from the air. Silica gel is also used at some industrial factories or other businesses to help with spill clean-up. The pellets are tossed onto a spill, which then absorb the moisture and

make for an easier job of cleaning.

Individuals may have noticed that silica gel packets have the warning “do not eat” printed right on the packaging. They tend to resemble the individual packets of sugar found at restaurants, so it may be easy for children and adults to mistake them for something edible. What if a packet of silica gel did end up in the mouth? What would be the ramifi cations?

Rest assured that, although the experience may be uncomfortable, silica is not very harmful. If

granules of silica gel ended up on the tongue or in the mouth, the product would suck out all

of the moisture from the mouth, making it extremely dry and uncomfortable.

Chances are there would be attempts to spit it out promptly. Should it be ingested, there could be dry eyes, dry throat, stomach

upset, and aggravation of the mucous membranes,

according to Discovery Health. I t wouldn’t completely suck the moisture out of the body in

s u c h a small dose, however.

Many household items feature posted warnings to protect the health of children and adults. Some things can be very dangerous if used in the wrong way, while others are less dangerous. But from a safety standpoint, it can be important to heed all warnings to avoid injury or illness.

RICHMOND COUNTY DAILY JOURNAL4 health, mind & body RICHMOND COUNTY DAILY JOURNAL 5health, mind & body

Use a smaller plate. This will trick the eye and brain into thinking you are eating a lot. A large plate seems empty with smaller portions, prompting many men and women to eat more than is necessary. Using a smaller dish can give the impression of eating from an overfl owing dish.

1

Make vegetables a priority, not an afterthought. Fill up on vegetables and make meat and other higher-calorie foods the afterthought, instead of vice-versa. In fact, two-thirds of your dish should be consumed by vegetables, with the remaining portion for a protein or starch.

2

Avoid family-style meals. That means placing large serving dishes full of food directly on the table. It encourages going in for seconds when you really may not be hungry. It takes the brain at least 20 minutes to register feeling full. So serve yourself from the stove and wait to see if you’re still hungry before going back for more.

3

Switch to skim products. It is widely known that dairy products are an important component of healthy living. However, whole-milk varieties tend to be heavy on calories and saturated fat. Opt for skim milk whenever possible. Today, there are ultra-pasteurized varieties of skim milk that are creamy and fi lling.

4

Rely on seafood protein. Eating fi sh once or twice a week is an excellent way to cut calories and enjoy a food that is rich in essential fatty acids.

5

Experiment with herbs, not salt. A lot of sodium in a diet may not be good for blood pressure and it can lead to water retention. Instead, reach for herbs to add fl avor to foods. Keep a fresh selection of parsley, chives, cilantro, basil, and other herbs at the ready and chances are you won’t even miss the salt.

6

Go sparingly on dressings and sauces. You can quickly turn a healthy salad into an unhealthy meal if you drizzle on too much creamy salad dressing. Studies show that some fast food salads have more fat than other fast food fare, including hamburgers. Opt for the dressing on the side, or select among fat-free alternatives. Use only about 1 to 2 teaspoons for fl avor.

7

Indulge once in a while. Depriving yourself of everything that is tasty can lead to binge eating or overeating. Just remember to keep the portions of sweets or fattening foods modest and try not to over-do it the rest of the day.

8

Don’t forget the exercise.The American College of Sports Medicine offers benefi ts ofexercise beyond simply helpingyou to lose weight:

• Lowers risk of heart disease by 40 percent.• Lowers risk of breast cancer by 20 percent.• Lowers risk of depression by 30 percent.• Lowers risk of hypertension by 40 percent.• Lowers risk of type 2 diabetes by 58 percent.

9

Little-knownfood contributors to heart disease

Red meats, hydrogenized oils — these are the foods we associate with heart disease and high

cholesterol. But a few other things many people eat rather frequently could be contributing to future heart problems.

White pasta and breadsResearchers have found that eating a diet high in refi ned grains, including those in most store-bought pastas and white breads, can double the risk of heart disease. These foods are those that have a high glycemic index, or GI. Foods with a high GI quickly release sugar into the bloodstream. Doctors have found a correlation between high GI and heart disease, mainly in women, according to research at the University of Milan. The study questioned 32,578 women and 15,171 men. Those who consumed the largest concentration of high GI foods were 2.24 times more likely to develop heart disease than those with the lowest.

Nutritionists advise that, when choosing grain products, it is important to select those made from whole grains. Not only do these products provide the nutritional benefi ts of whole grains, including fi ber, they also help reduce cholesterol and the risk for heart disease.

Sugary itemsWhile many people associate sugary snacks, beverages and sugar itself with dental decay or unnecessary calories, these items also impact cholesterol levels.

The average American eats the equivalent of 21 teaspoons of added sugar a day, which is two to three times the amount they should, according to an article in the Journal of the American Medical Association. Researchers found that individuals who consumed the most sugary products had the lowest HDL, or good cholesterol, and the highest blood triglyceride levels. Eating large amounts of sugar can then be a major risk factor for high cholesterol and heart disease.

In its 2010 guidelines, the American Heart Association recommended limiting added sugar in the diet to no more than 100 calories a day for most women and 150 calories for most men. That’s 6 teaspoons for women and 9 for men. To put those guidelines in perspective, consider that a 12-ounce can of soda has between 8 and 10 teaspoons.

In addition, many processed foods contain sugar even if sugar’s inclusion seems foolish. Some restaurants and food manufacturers have admitted to adding sugar to foods — especially those geared to children — to make them taste better and be more appealing. Therefore, sauces, ready-made dinners and other items may

have sugar, and the consumer may not know it without reading the

nutrition label.

Also, it’s important to note that beverages are the leading supplier of added sugar for many people. Simply reducing the amount of juices, sports drinks and sodas in your diet can greatly reduce sugar consumption.

9ways to eat better nowDoctors, fi tness professionals and

nutritionists all have ideas on what men and women should and

should not eat. Choosing the right foods can help save waistlines and lives.The country is growing larger, and that has nothing to do with the population. Individuals are heavier than ever before. About one-third of Americans are considered obese. No state in the U.S. has an obesity level less than 20 percent. The Centers for Disease Control and Prevention states that 36

states had a prevalence of 25 percent or more; 12 of these states (Alabama, Arkansas, Kentucky, Louisiana, Michigan, Mississippi, Missouri, Oklahoma, South Carolina, Tennessee, Texas, and West Virginia) had a prevalence of 30 percent or more.The obesity story is much the same in Canada, although residents of that country are slightly less obese than Americans. Statistics Canada states that from 2007 to 2009, 24.1 percent of adults in Canada were obese. Women

have higher levels of obesity than men in both countries.

Although it is widely known that eating a healthy diet and exercising frequently are the key ways to maintain a healthy weight, it’s easy to fall into bad habits. Some men and women fi nd it diffi cult to avoid temptation and stay on track with diet. But balance and portion control are great ways to enjoy food without gaining weight. Here are some tips to live by.

RICHMOND COUNTY DAILY JOURNAL4 health, mind & body RICHMOND COUNTY DAILY JOURNAL 5health, mind & body

Use a smaller plate. This will trick the eye and brain into thinking you are eating a lot. A large plate seems empty with smaller portions, prompting many men and women to eat more than is necessary. Using a smaller dish can give the impression of eating from an overfl owing dish.

1

Make vegetables a priority, not an afterthought. Fill up on vegetables and make meat and other higher-calorie foods the afterthought, instead of vice-versa. In fact, two-thirds of your dish should be consumed by vegetables, with the remaining portion for a protein or starch.

2

Avoid family-style meals. That means placing large serving dishes full of food directly on the table. It encourages going in for seconds when you really may not be hungry. It takes the brain at least 20 minutes to register feeling full. So serve yourself from the stove and wait to see if you’re still hungry before going back for more.

3

Switch to skim products. It is widely known that dairy products are an important component of healthy living. However, whole-milk varieties tend to be heavy on calories and saturated fat. Opt for skim milk whenever possible. Today, there are ultra-pasteurized varieties of skim milk that are creamy and fi lling.

4

Rely on seafood protein. Eating fi sh once or twice a week is an excellent way to cut calories and enjoy a food that is rich in essential fatty acids.

5

Experiment with herbs, not salt. A lot of sodium in a diet may not be good for blood pressure and it can lead to water retention. Instead, reach for herbs to add fl avor to foods. Keep a fresh selection of parsley, chives, cilantro, basil, and other herbs at the ready and chances are you won’t even miss the salt.

6

Go sparingly on dressings and sauces. You can quickly turn a healthy salad into an unhealthy meal if you drizzle on too much creamy salad dressing. Studies show that some fast food salads have more fat than other fast food fare, including hamburgers. Opt for the dressing on the side, or select among fat-free alternatives. Use only about 1 to 2 teaspoons for fl avor.

7

Indulge once in a while. Depriving yourself of everything that is tasty can lead to binge eating or overeating. Just remember to keep the portions of sweets or fattening foods modest and try not to over-do it the rest of the day.

8

Don’t forget the exercise.The American College of Sports Medicine offers benefi ts ofexercise beyond simply helpingyou to lose weight:

• Lowers risk of heart disease by 40 percent.• Lowers risk of breast cancer by 20 percent.• Lowers risk of depression by 30 percent.• Lowers risk of hypertension by 40 percent.• Lowers risk of type 2 diabetes by 58 percent.

9

Little-knownfood contributors to heart disease

Red meats, hydrogenized oils — these are the foods we associate with heart disease and high

cholesterol. But a few other things many people eat rather frequently could be contributing to future heart problems.

White pasta and breadsResearchers have found that eating a diet high in refi ned grains, including those in most store-bought pastas and white breads, can double the risk of heart disease. These foods are those that have a high glycemic index, or GI. Foods with a high GI quickly release sugar into the bloodstream. Doctors have found a correlation between high GI and heart disease, mainly in women, according to research at the University of Milan. The study questioned 32,578 women and 15,171 men. Those who consumed the largest concentration of high GI foods were 2.24 times more likely to develop heart disease than those with the lowest.

Nutritionists advise that, when choosing grain products, it is important to select those made from whole grains. Not only do these products provide the nutritional benefi ts of whole grains, including fi ber, they also help reduce cholesterol and the risk for heart disease.

Sugary itemsWhile many people associate sugary snacks, beverages and sugar itself with dental decay or unnecessary calories, these items also impact cholesterol levels.

The average American eats the equivalent of 21 teaspoons of added sugar a day, which is two to three times the amount they should, according to an article in the Journal of the American Medical Association. Researchers found that individuals who consumed the most sugary products had the lowest HDL, or good cholesterol, and the highest blood triglyceride levels. Eating large amounts of sugar can then be a major risk factor for high cholesterol and heart disease.

In its 2010 guidelines, the American Heart Association recommended limiting added sugar in the diet to no more than 100 calories a day for most women and 150 calories for most men. That’s 6 teaspoons for women and 9 for men. To put those guidelines in perspective, consider that a 12-ounce can of soda has between 8 and 10 teaspoons.

In addition, many processed foods contain sugar even if sugar’s inclusion seems foolish. Some restaurants and food manufacturers have admitted to adding sugar to foods — especially those geared to children — to make them taste better and be more appealing. Therefore, sauces, ready-made dinners and other items may

have sugar, and the consumer may not know it without reading the

nutrition label.

Also, it’s important to note that beverages are the leading supplier of added sugar for many people. Simply reducing the amount of juices, sports drinks and sodas in your diet can greatly reduce sugar consumption.

9ways to eat better nowDoctors, fi tness professionals and

nutritionists all have ideas on what men and women should and

should not eat. Choosing the right foods can help save waistlines and lives.The country is growing larger, and that has nothing to do with the population. Individuals are heavier than ever before. About one-third of Americans are considered obese. No state in the U.S. has an obesity level less than 20 percent. The Centers for Disease Control and Prevention states that 36

states had a prevalence of 25 percent or more; 12 of these states (Alabama, Arkansas, Kentucky, Louisiana, Michigan, Mississippi, Missouri, Oklahoma, South Carolina, Tennessee, Texas, and West Virginia) had a prevalence of 30 percent or more.The obesity story is much the same in Canada, although residents of that country are slightly less obese than Americans. Statistics Canada states that from 2007 to 2009, 24.1 percent of adults in Canada were obese. Women

have higher levels of obesity than men in both countries.

Although it is widely known that eating a healthy diet and exercising frequently are the key ways to maintain a healthy weight, it’s easy to fall into bad habits. Some men and women fi nd it diffi cult to avoid temptation and stay on track with diet. But balance and portion control are great ways to enjoy food without gaining weight. Here are some tips to live by.

RICHMOND COUNTY DAILY JOURNAL 3health, mind & bodyRICHMOND COUNTY DAILY JOURNAL6 health, mind & body

What to dowhen beginning anexercise regimen

At the dawn of a new calendar year, many people decide it’s time to turn over a new leaf and shed

those extra pounds that accumulated over the previous 12 months. The resolve to lose weight is perhaps never stronger than at the beginning of a calendar year, when the holiday season has passed but those added inches on the waistline remain.

Though it’s noble to want to lose weight and improve health, regardless of what time of year it is, there are precautions men and women should take before beginning a new exercise regimen.

Visit your physician. It’s best to get a full physical before beginning an exercise regimen. A full physical can reveal if you have any health problems that might limit what you should and shouldn’t be doing at the gym. If anything turns up, your physician can develop a plan of attack for you to address the issue. If nothing turns up, then your doctor will probably give you the green light to go forward with few, if any, limitations.

Conduct a self-assessment. Once you’ve visited the doctor and received the go-ahead to start working out, do an honest self-assessment to see where you are in terms of fi tness. Walk a mile and time yourself. Do as many push-ups and sit-ups as possible, but be careful to stretch and not push yourself. This self-assessment should not be demanding. Instead, the goal is to gauge where you are and how your body feels when doing some simple exercises.

Establish your goals. The goal of most people beginning a new exercise regimen is to lose weight. However, there are other incentives as well. For example, some people might be starting to train for a marathon or another sporting event. Whatever the reason, know why you’re getting started, as such goals can help you monitor your progress as the year goes on.

Start slowly. Caution should reign supreme when beginning an exercise regimen. Diving into the deep end at the onset increases the risk of injury, which could limit activity for months to come. First get your body acclimated to exercise, then gradually challenge yourself as you see fi t.

Leave time to recover. Though it might feel rejuvenating to get back to exercising, it’s important for everyone, but especially those who are just starting, to allow themselves some time to recover. Allow your muscle’s and joints to recover between workout sessions. Frequency of sessions can increase as your body gets acclimated, but at fi rst allow a day or two between sessions so your body can recover.

Listen to your body. Exercising after a long hiatus from routine exercise won’t be easy, and your body is likely going to tell you that through certain aches and pains, if not nausea, dizziness or shortness of breath. If any of these symptoms appear, take a break. This could be your body telling you thatyou’re asking too much and you needto take your foot off the gas pedal for a little while.

Consider hiring a professional trainer. Many people are overwhelmed when entering a gym after a long time away. If you fi nd yourself intimidated or simply don’t know where to begin, hire a personal trainer. Many charge by-the-session, so you can learn which machines to use and how to use them after a session or two and then continue working out on your own. If joining a gym as a new member, the gym might offer a couple of complementary personal training sessions. If so, take full advantage of this offer.

When beginning a new exercise regimen, don’t forget to let caution reign until your body has adjusted to this healthy lifestyle.

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As prevalent as prescription medications are, all-natural remedies for common illnesses

and conditions are still a viable alternative to prescription medications for many people. But are these all-natural options safe?In 2011, Apple founder Steve Jobs lost his battle with pancreatic cancer. Reports indicate that Jobs, a devout Buddhist, delayed surgery and other traditional treatments for almost a year while he participated in holistic treatments for the cancer. Some of these included juice fasts, bowel cleansings, acupuncture, herbal supplements, and even a vegan diet. Eventually, Jobs had surgery, but some experts feel he waited too long.Although conventional care is often an effective means to treating illnesses and other conditions, there are many doctors who agree that implementing natural remedies at times can be safe and effective. Furthermore, not all natural remedies are without merit, and some traditional medicines are actually

derived from natural, plant-based ingredients themselves.

According to surgeon and author, Dr. Walter C. Thompson, “Herbal medicine is safe because it’s natural. After researching the literature, one can truly say that, at the very least, herbal medicine is safer than conventional drugs.”

Those thinking about incorporating natural remedies into their health regimen can consider the following options in the chart provided.

Many natural foods are effective in preventing and fi ghting cancer as well.

Although natural remedies can be effective, it’s important for pregnant women to avoid any herbs and plant supplements until discussing the risks/benefi ts with their doctors. Also, some natural remedies can interact with prescription drugs or increase their potency, so it’s important to talk to a doctor about any plans.

Exploring natural remedies

InfectionsHoney has long been used to heal and as an antibacterial and antifungal remedy.

ItchinessWitch hazel,

jewelweed and aloe vera are effective.

AntibioticsOregano and garlic are

purported to have antibiotic qualities and can fend off

harmful bacteria.

Nervousnessand anxiety

Try lettuce,chamomile, valerian,

and rose petals.

Feminine issuesParsley, basil and

goldenseal can alleviate symptoms associated

with menstruation.

Pain reliefUse omega-3 fatty acids,

green tea, ginger root, and tumeric.

daytime drowsiness

Do you fi nd yourself reaching for a can of soda or a cup of coffee during the day to banish fatigue? Many do. But you may want to grab a bottle of water instead. Research indicates that lack of water is

the No. 1 trigger of daytime fatigue. Therefore, not only can drinking adequate supplies of water keep you refreshed, it can also help to keep you more awake — even during a boring business meeting.

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DESICCANT NOT SO DANGEROUS

Parents fret over many of the items kids come into contact with, particularly small objects that can present choking hazards or items that may be poisonous. One

common thing that often turns up in a home are packets of silica gel.

Silica gel is a desiccant, which means it is designed to draw moisture out of something to keep it fresh. Silica packets are often found tucked into new shoes or handbags, and small pouches of silica gel may be in the vitamin bottles in the medicine cabinet.

Silica gel can absorb up to 40 percent of its weight in moisture. It is used to protect items where extreme temperature changes may cause moisture or condensation buildup, which can damage the products. Silica products also may be used to dry out closets or wet areas of the home, such as basements. Containers full of silica gel are used to absorb moisture from the air. Silica gel is also used at some industrial factories or other businesses to help with spill clean-up. The pellets are tossed onto a spill, which then absorb the moisture and

make for an easier job of cleaning.

Individuals may have noticed that silica gel packets have the warning “do not eat” printed right on the packaging. They tend to resemble the individual packets of sugar found at restaurants, so it may be easy for children and adults to mistake them for something edible. What if a packet of silica gel did end up in the mouth? What would be the ramifi cations?

Rest assured that, although the experience may be uncomfortable, silica is not very harmful. If

granules of silica gel ended up on the tongue or in the mouth, the product would suck out all

of the moisture from the mouth, making it extremely dry and uncomfortable.

Chances are there would be attempts to spit it out promptly. Should it be ingested, there could be dry eyes, dry throat, stomach

upset, and aggravation of the mucous membranes,

according to Discovery Health. I t wouldn’t completely suck the moisture out of the body in

s u c h a small dose, however.

Many household items feature posted warnings to protect the health of children and adults. Some things can be very dangerous if used in the wrong way, while others are less dangerous. But from a safety standpoint, it can be important to heed all warnings to avoid injury or illness.

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RICHMOND COUNTY DAILY JOURNAL2 health, mind & body RICHMOND COUNTY DAILY JOURNAL 7health, mind & body

RESEARCH INDICATES ‘FRESHMAN 15’ IS A MYTH

Hundreds of new students enter college each September. One

long-standing assumption about college freshmen is their propensity to gain weight — on average 15 pounds over the course of their initial year in college. As it turns out, a new study pokes holes in that assumption and goes on to point out the truth about freshman weight gain.

A study by research scientist Jay Zagorsky from Ohio State University’s Center for Human Resource Research debunks the myth of the “freshman 15,” stating that the average weight gain is between 2.4 pounds for women and 3.4 for men. In total, no

more than 10 percent of all college freshmen who were examined in the study actually gained 15 pounds. Some even lost weight.

The results of this study were published in Social Science Quarterly. The study pointed to aging and becoming young adults as the culprit behind the weight gain, not necessarily the late-night pizza study sessions or cafeteria grub. The study also looked at same-aged people who were not in college, and most gained the same amount of weight during the period of time they could have been college freshmen.

While students may not gain 15 pounds their freshman year, college-age people

do gain about 10 to 12 pounds over the four-year school period. Again, this is attributed to natural body changes associated with moving from adolescence into adulthood.

Students concerned about weight gain in excess of the 2 to 3 pounds per year can employ these strategies to keep weight gain at a minimum.

• Limit alcoholic beverages, which tend to be high in calories and add weight fast.

• Plan for some daily exercise, even if it’s just strolling the quad.

• When selecting foods from the cafeteria, fi ll half of your dish with vegetables and then a quarter with

whole grains and a quarter with lean meat whenever possible.

• Limit consumption of packaged, processed foods, which are high in salt and calories.

• Go sparingly ondrive-thru foods.

• Keep healthy snacks on hand in your dorm room so you won’t have to head out when hunger pangs strike.

• Utilize the campus gym if there is one.

• Take a class as part of your electives that includes physical activity, like a sport.

• Surround yourself with friends who have like-minded fi tness goals.

College freshmen may not gain 15 pounds their fi rst year after all.

Allison Moore, founder of the Hereditary Neuropathy Foundation (HNF), has made it her life’s mission to educate people about a neurological condition known as CMT after experiencing sudden-onset CMT in 1997. The disease was triggered from a chemotherapy drug in her cancer treatment. A new federal grant issued by the Centers for Disease Control and Prevention will now enable Moore and her HNF associates to push the boundaries on awareness and research surrounding CMT through several initiatives.CMT is a progressive disease that dete-riorates the nerves in the hands, feet, legs, and arms. Patients may develop muscle deformities that impair movement and can necessitate the use of everything from leg braces to wheelchairs. Until now there has been little discussion of CMT and doctors have been lax in diagnosing the disease early — particularly because they have

been in the dark. “Many people don’t know how to deal with CMT because they know nothing about it,” says Moore.The new grant has paved the way for the creation of The National CMT Resource Center (Help4CMT.com) among other

programs. This comprehensive online re-source fills the gap in CMT advocacy and information dispersement by being the first forum to connect individuals, doctors, researchers, and the general public in a unique way. The site offers a selection of resources, information and educational/training materials on Charcot-Marie-Tooth Disease and the latest options for symptom management. It can also serve as a way for those with the condition to connect to offer support and encouragement, or be put in touch with those who may offer assistance.From “Living With CMT” to a page for kids, The National CMT Resource Center targets often underserved groups in disseminating information about a relatively unknown dis-ease outside of its base of people affected. Although estimates say that around 2.6 mil-lion people worldwide have CMT and that it is the most common inherited neuropathy, knowledge of CMT on a global, even na-tional, scale is limited. Despite its similarity to the better-known multiple sclerosis, CMT has yet to have the same level of media chatter as some

other more widely recognized causes. Apart from actress Julie Newmar (the original Catwoman) there have been few high-profile people to become the faces of the disease — something that tends to “wake up” the public. Thanks to the CDC grant, The National CMT Resource Center is set to change all that — spreading the word across the globe. The added bonus is that all of these resources are provided for free.Another offering made possible by the grant is the CMT and Disability School Outreach Program. This enables educators and children to learn about CMT and be mind-ful of individuals with the disease or other disabilities. Youth-geared information teach lessons on empathy. Plus the book, “Arlene

on the Scene” serves to open the lines of communication about CMT or disability as part of inclusion education.

“Through our School Outreach Program we offer educational materials and a live author presentation aimed at increasing understanding of disability in a fun, interac-tive way,” says Carol Liu, a member of HNF.

“Our classrooms today are filled with a wide variety of strengths and needs, abilities and challenges. This calls for an increased un-derstanding of disability and difference on the part of students.”The grant is likely to open even more doors to help catapult CMT awareness all around the globe. More information can be found at Help4CMT.

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Explore your options. Call 410-1730 to talk with a counselor. www.richmondcc.edu

JANUARY 2012

A SPECIAL SUPPLEMENT TO THE

Richmond County Daily Journal

Go Onlineto view this

section!

www.yourdailyjournal.com/healthmindbody

HEALTHY HABITShow to use diet to supplement your workout routine

REMEDYOR RUSE?exploring natural remedies

STARTINGFROM SCRATCHwhat to do when beginning an exercise routine

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