FINAL-1 Mon, Jan 28, 2013 12:30:30 AM

In the midst of an obesity epi-demic, it’s easy to ignore that little bit of extra weight you may be carrying around. But experts warn that any amount of excess fat tissue around the middle can boost your risk for serious health issues like heart disease, diabetes and more.

And unfortunately, there are no really easy solutions when it comes to sustained weight loss.

“Fad diets promising a quick fix may help you drop weight quickly, but these programs can do more harm than good,” says Dr. Jen Sacheck, Associate Pro-fessor of Nutrition at Tufts Uni-versity and co-author of the new book, “Thinner this Year: A Diet and Exercise Program for Living Strong, Fit, and Sexy.”

Sacheck, along with motiva-tional speaker and co-author Chris Crowley, explain in plain English the science of what goes on inside your body -- both when you’re taking care of yourself and when you’re not. They’re urging those two-thirds of Americans

that are overweight or obese to stop searching for magic weight loss solutions.

“Preaching a commitment to proper nutrition and regular exer-cise may not win us any popular-ity contests,” quips Crowley, “but at the end of the day, hard work is the only healthful way to lose weight and keep it off for good.”

Not only that, eating right and getting exercise can boost your mood, make you feel younger, and give you an overall better outlook on life.

Whether you’re looking to drop those extra pounds, or maintain a healthy weight as you age, keep these guidelines in mind:

• Avoidance of entire food groups or excessive consumption of others isn’t healthy, realistic or sustainable. Why? Carbohy-drates, fats and proteins play necessary and unique functions within our bodies and supply different nutrients crucial for health.

• Ditch wasteful calories that come from foods that are

nutritionally void -- think pro-cessed and overly packaged foods, refined, flour products, all things fried or covered in creamy goop, sports drinks and other

beverages with added sugar. Bot-tom line: eat real food. 

• About half of your diet should be fruits and vegetables. Enjoy healthy fats in moderation and

avoid saturated and trans fat. When eating meat, make it lean.

• Don’t starve! You need energy to go about your day, especially if you’re physically active. Skipping meals can actu-ally lower your metabolism, making it harder to burn calo-ries and lose weight.

• Be prepared to commit to regular aerobic exercise and resistance training. There are no shortcuts. Exercise for forty-five to sixty minutes a day, six days a week, for the rest of your life.

• Stay connected with friends and family. “We are built to care deeply about one another. Get isolated and you will literally get sick,” says Crowley. Friends can also offer the best support when it comes to achieving your goals.

For more information, or to con-nect with others, visit www.Thin-nerThisYear.com.

The sooner you get started, the sooner you’ll see positive change. But remember; when it comes to sustainable weight loss, there are no miracles.

Tips for keeping off winter pounds

FILE PHOTOEating real food, especially fruits and vegetables, is a key to a healthy weight.

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FINAL-1 Mon, Jan 28, 2013 12:30:32 AM

This year, millions of personal promises for self-improvement will be made - and then broken soon after. But there is one commitment that all men should keep: to main-tain a healthy lifestyle.

Prostate cancer is the most com-mon non-skin cancer in America, affecting one in six men, according to the Prostate Cancer Foundation. In addition, heart disease killed 26 percent of the men who died in 2006. And half of the men who die suddenly of coronary heart disease have no previous symp-toms, according to the Centers for Disease Control and Prevention (CDC).

There are many simple ways men can reduce their risk for life-threatening health conditions. Aspire to improve your health and better your life with these easy tips.

Get CheckedSometimes improving your

health is as simple as a trip to the doctor. As you age, the likelihood

of being diagnosed with prostate cancer increases significantly. Men over 40 should begin discuss-ing their prostate health with a physician. Catching prostate cancer in its earliest stages can greatly improve a man’s chance at survival, so it’s important to be proactive and talk to your doctor about your prostate health. You can learn more about risk factors and prevention on the Prostate Cancer Foundation’s website at www.PCF.org.

Eat HealthyChoosing healthy snacks and

avoiding fatty meals can help reduce your risk of heart disease, diabetes and certain forms of cancer. Foods that are low in satu-rated fat and dietary cholesterol and high in fiber can help prevent high cholesterol, according to the CDC. Additionally, several studies suggest that eating fish can help protect against prostate cancer because they have “good fat,” par-ticularly omega-3 fatty acids.

ExerciseMaintaining a healthy weight

is crucial to preventing heart disease. Physical activity will help lower your blood pressure and cholesterol. According to the Surgeon General, adults should engage in moderately intense exercise for at least 30 minutes a day. By maintaining a healthy weight, you will also lower your risk for diabetes.

RelaxDon’t sweat the small stuff.

Reducing your stress at work and at home can help improve your overall health and lead to a longer, happier life. Seek medical treatment for stress, high blood pressure, high cholesterol and depression. Treating these condi-tions may save your life and have been shown to improve survivor-ship in prostate cancer

These are goals to start working towards. Now is the perfect time to make changes to improve your health.

Tips for men’s healthy habits

File photoMen should make sure that fresh vegetables are an essential part of their diet.

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Learn how to set realistic goals

Make healthy eating easy andweight-loss sustainable

Achieve your goal weight andkeep it for life

FINAL-1 Mon, Jan 28, 2013 12:30:34 AM

Whether you have a desk job or otherwise sedentary lifestyle, prolonged periods of sitting may be unavoid-able for you. Chances are you are sitting as you read this article.

New research published in the Archives of Inter-nal Medicine and other journals shows that sitting for long stretches can be detrimental to your health, contributing to obesity, cardiovascular disease, dia-betes, cancer, and chronic kidney disease.

“The best defense — the only defense — is to move more,” says Dr. Keith Overland, president of the American Chiropractic Association.

WalkThe simple act of walking

can help you get in shape and feel great. It’s easy, burns calories, reduces the risk of heart disease, tones muscles and increases cardiovascular endurance. Walking as little as 12 min-utes a day can have a sig-nificant positive effect.

To get the most from your walk, move your arms

freely in coordination with the opposite leg, walk “with purpose” to maximize your cardiovascular workout, don’t stoop your head or look down as you walk and don’t carry weights, as they’re better used as a separate part of your exer-cise regimen.

Alleviate PainAches and pains pre-

vent many people from even taking that first step toward better health. Chiropractic physicians — experts in treating mus-cles and joints — offer not only a drug-free approach to alleviating pain through spinal adjustments and manipulation, they also promote overall health and wellness through nutritional counseling, rehabilitation and exer-cise and lifestyle recom-mendations. Search for a chiropractor in your area by using “Find a Doc,” the American Chiropractic Association’s online mem-ber database, www.acato-day.org/FindaDoc.

Sit Correctly“When you do sit, make

sure to do it correctly so you don’t ruin your posture or strain your muscles, leading to pain that could inhibit you from getting the activity you need,” suggests Dr. Overland.

To prevent problems, keep your feet on the floor or a footrest and don’t cross your legs. Your knees should be at or below the level of your hips. Adjust

the backrest of your chair to support your low- and mid-back or use a back sup-port, and avoid sitting in the same position for long periods of time.

Include frequent micro-breaks into your sitting time, stretching your neck, arms, wrists, back, and legs. Simple stretches include neck rotations, fist clenches, arm dangles, and shoul-der shrugs.

Most of all, don’t sit for too long. Stand up and stretch your legs with a short walk about every 20 to 30 minutes. Avoid work-ing through lunch.

Maintain Good PosturePoor posture not only

consumes more energy but also can lead to excessive strain on your postural muscles and may even cause them to weaken when held in certain positions for

long periods of time. The postural muscles are prone to injury and back pain, but maintaining good posture, sitting properly and moving regularly can help you stay pain-free.

You can learn more healthy tips at www.Chiro-Healthy.com.

While you may not be able to quit your desk job, you can prevail over inac-tivity and move yourself closer to better health.

Sitting a lot? These tips will improve health

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FINAL-1 Mon, Jan 28, 2013 12:30:35 AM

February is American Heart Month, and unfortunately, most of us know someone who has had heart disease or stroke. 

Cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day. These conditions are also leading causes of disability pre-venting people from working and enjoying family activities. 

Cardiovascular disease is also very expensive—together heart disease and stroke hospitaliza-tions in 2010 cost the nation more than $444 billion in health care expenses and lost productivity. 

However, we can fight back against heart disease and stroke. The Nation’s Centers for Disease Control and other parts of the US government have launched Million Hearts to prevent the nation’s leading killers and empowering everyone to make heart-healthy choices.

Launched in September 2011 by the Department of Health and

Human Services (HHS), Million Hearts is a national initiative that aims to prevent 1 million heart attacks and strokes in the U.S. over the next five years by:

Empowering Americans to make healthy choices such as avoiding tobacco use and reduc-ing the amount of sodium and trans fat they eat. These changes will reduce the number of people who need medical treatment for high blood pressure or choles-terol—and ultimately prevent heart attacks and strokes.

Improving care for people who do need treatment by encourag-ing a focus on the “ABCS”—Aspirin for people at risk, Blood pressure control, Cholesterol management, and Smoking ces-sation—four steps to address the major risk factors for cardiovas-cular disease and help to prevent heart attacks and strokes.

Heart disease and stroke affects all of our lives, but we can all play a role in ending it. Preven-tion starts with everyone. Protect yourself and your loved ones

from heart disease and stroke by understanding the risks and tak-ing these steps.

Get up and get active by being physically active for at least 30

minutes on most days of the week.

Know your ABCS: Ask your doctor if you should

take an Aspirin every day.

Find out if you have high Blood pressure or Cholesterol, and if you do, get effective treatment.

If you Smoke, get help to quit. Make your calories count by

eating a heart-healthy diet high in fresh fruits and vegetables and low in sodium and trans fat.

Take control of your heart health by following your doctor’s prescription instructions.

Million Hearts™ has the sup-port of multiple federal agencies and key private organizations, including the American Heart Association, the American Phar-macists’ Association, the YMCA, Walgreens, and UnitedHealth-Care. Over the next five years, Million Hearts™ is pursuing com-mitments and participation from many more partners in health care, public health, industry, and government. These partnerships will help Million Hearts™ lever-age and advance existing invest-ments in cardiovascular disease prevention.

What Million Hearts™ Means to You

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FINAL-1 Mon, Jan 28, 2013 12:30:37 AM

NEWBURYPORT – Approximately 17 percent of all Americans have trouble hearing, but only a small percentage seek help for their condition. Accord-ing to local Audiologist Dierdre Anderson of Audi-ologist Network Services at 158 Bridge Road, in Salis-bury, those who do seek help usually spend three years suffering the impact of hearing loss before book-ing an appointment. And that’s often times made at the urging and prodding of family members who see first hand how hear-ing loss has compromised their loved ones quality of life. But Anderson wants those who suffer from hear-ing loss to know that once they get over the hurdle of making that first appoint-ment, the restoration of

their hearing and result-ing improvements in their communication with the outside world is well worth the effort.

From her office in Salis-bury, which is located just across the Gillis Bridge in Newburyport, Anderson has for ten years seen

Don’t put your hearing on holdBy Lynne Hendricks

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BRYAN EATON/Staff PhotoAudiology Network Services on Bridge Road in Salisbury.

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patients of all ages suffering with a variety of conditions rang-ing from neural sensory or age related hearing loss, debilitating tinnitus, and a range of condi-tions that cause temporary hear-ing loss.

“Most people go through stages of denial of their hearing loss,” said Anderson. “They think it’s not so bad and they’ll just wait and see how it goes.”

Whether they see it as a sign of aging they’re reluctant to accept, or an inconvenience they can learn to live with, Anderson has seen first hand how lives can change for the better once patients seek the help of new technologies aimed at helping us hone in on the myriad sounds happening all around us. Con-sidering how disconnected one can feel, missing out on the mes-sages being sent via sound wave to the brain on a continual basis, the improvements in quality of life that come with treatment through her office are immeasur-able, said Anderson.

“When you have hearing loss you have less information going to your brain,” said Anderson. “You have to work harder. It can

make you feel very tired at the end of the day, and not everybody can compensate all the time. It’s very difficult.”

In the absence of good, clear speech getting transmitted to the brain, Anderson said, she’s seen a host of problems present themselves in the life of the hard of hearing, including the deterio-ration of relationships, which at their core depend on good com-munication to thrive. People are often surprised, she said, when they come into her office and test drive some of the hearing aids on the market.

The first step is to conduct a comprehensive diagnostic evaluation of patients hearing to determine what type of hearing loss they’re suffering from. If it’s determined a patient has perma-nent hearing loss, the latest and most technologically advanced hearing aids are presented, and patient’s are given an opportunity to sample the technology and hear the difference between life with an aid versus without.

“There are dif styles of hear-ing aid - some are custom which means I take an impression of their ear and ear canal and they

build the hearing aid to fit their ear,” said Anderson. “Other people are candidates for ‘open fit’, a behind-the-ear hearing aid that is not custom. Those could be easily tried on in the office to demonstrate for the patient what the technology can do for them.”

Technology has improved so much, said Anderson, that she can attach this type of hearing aid to the back of a patient’s ear, and adjust the levels of the device via her computer to demonstrate its effectiveness.

“We’ll demonstrate it with

conversations, she said. “We’ll walk outside the office. They can have a 30 day trial period.”

For patients with extreme hear-ing loss, Anderson said there are options such as cochlear implants to consider, followed up by exten-sive therapy to help retrain their brain to accommodate and pro-cess new information from the implant. And for patients who present with tinnitus, or ringing of the ears, caused by high fre-quency hearing loss, Anderson offers a cutting edge therapy that helps sufferers sleep at night.

“I see a lot of people who have debilitating tinnitus,” said Ander-son. “I use something called Tin-nitus retraining therapy for them, which came out ten to fifteen years ago. I’ve been doing it for about ten years.”

A sound therapy that retrains the brain to habituate the tin-nitus, Anderson said the therapy works to trigger the same mecha-nism in the brain that learns to ignore the sound of the highway or train for those who live along-side it – by tuning it out as a neu-tral sound.

“Your brain makes a deci-sion not to listen to it,” she said.

“Tinnitus prevents concentration but if we introduce sound therapy which interrupts the sound then we can turn it, in time, into a neutral signal and then the brain can then turn it toward the subconscious.”

Anderson works with patients four days a week in her Salisbury location, and spends time also, at the Holy Family Hospital in Methuen, where she treats many children for temporary and per-manent hearing loss. Her work with children has, in recent years, prompted her involvement with an organization called Greater Voice that offers free evaluations and hearing aids to children in the Dominican Republic. Her work there has further illustrated to her the importance of hearing to the developing young brain. To see a child who cannot hear sud-denly tune in to the world around them is magical, she said.

“They otherwise cannot afford it, and they’re just so grateful,” said Anderson, who speaks fluent Spanish. “The smile on their faces – they’re a very warm, friendly culture so when you go down and offer help it’s just greatly appreci-ated. It’s very rewarding.”

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NEWBURYPORT -- Vanguard Key Clubs Newburyport is a thriving health club located at 90 Pleasant St Newburyport that sub leases space to Fuel Training and Urban Elements.

The building is conve-niently located near down-town and the club is open 24/7/365 to all its members.

Vanguard Key Clubs Newburyport, the fifth loca-tion, opened in September of 2010 after renovations to the recently closed Fit-ness Factory. This is the third time that Vanguard Key Clubs has taken over a facility that was not suc-cessful and turned it into a successful health club. Our proven model has been developed over the past 20 years and modified to fit today’s health club market. Many facilities are unable to make it in this economy because they have not evolved with the current

changes and new demands that the industry faces.

Vanguard Key Clubs has proven that people have busy schedules and want to get in, get a great work out and get back to their busy lives without having crowds of people telling them how they can or can’t workout. 

At Vanguard Key Clubs you a member of all 5 locations and can come in after work or before work no matter what day of the week it is or even what time it is. Members come in on New Year’s Eve, 4th of July, Memorial Day, Thanksgiv-ing, and even Christmas at any time they want.

Member Marcia Sherman writes, “Vanguard Key Club is an asset to the city. The responsiveness of the owner in addressing any issues that arise and the consideration of the members far surpass that of other clubs. There is very seldom any waiting time to use the equipment,

parking hasn’t been a prob-lem and the facility conve-niently is open all of the

time, even on holidays. There simply are no better alterna-tives in this area.” 

Vanguard Key Clubs of Newburyport has state of the art equipment including treadmills, ellipticals, step-pers, bikes, rowers circuit training, plate loaded, free weights, dumbells, heavy bags in a stretching area and much more. The facil-ity also has full men’s and

women’s locker rooms with multiple individual showers and sinks. Every member has the ability to get a free orientation with a trainer. 

All Vanguard Key Clubs offer month to month memberships, no long term contracts and access to all 5 locations.

Vanguard offers 24-hour, no hassle exercise options

FILE PHOTOEntrance to the Vanguard Key Club Fitness Center at Titcomb and Pleasant Streets in Newburyport.

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FINAL-1 Mon, Jan 28, 2013 12:30:44 AM

NEWBURYPORT -- Fuel Train-ing Studio, noted best personal training studio on the North Shore, has a dedicated and enthusiastic clientele who are all focused on one common goal: results, results, results! 

Fuel is owned and operated by two Newburyport residents, Julie Bokat and Jeanne Carter, known to many as simply, J & J. Both are certified personal trainers with years of experience instructing group classes as well as indi-vidual and small-group personal training. 

Over the last several years, they have dedicated their time developing their niche in the fit-ness world, what is now known as The Fuel Method.

This highly developed method is creating quite a buzz! Why? The studio invites you to come try a class and see for yourself. When you walk in the studio, or read their posts on Facebook you’ll often here encouraging com-ments like “get in the best shape of your life!” and “you rocked it out!” and “you are amazing!” and this is all part of it, the method that is.

Jeanne and Julie have taken what works and made it even better. By recognizing that moti-vation comes from within, they

go out of their way to make each and every one of their clients feel important. Motivation in combi-nation with a variety of cardio and strength classes has really

turned up the heat for those seek-ing long-lasting results. Men and woman of all fitness levels and ages gather early in the morning, mid-morning and evenings for

one common reason, and that’s to get an awesome workout in one of the 30 classes on their schedule. Ask anyone who has ever been to Fuel, you are guaranteed a few

things: Fun, friendship and an out-of-this-world workout!

The Fuel Method is results driven. It’s recommended that you commit to at least 4-6 workouts per week, 2-3 cardio and 2-3 strength. Once you’ve taken a few classes, chances are, you’ll be hooked. Don’t be fooled, the 60 minute classes are challenging no doubt, but after a few weeks when your clothes start to fit differently and your energy level is way up, you’ll understand why. The method is challenging, but if you push hard, the Fuel staff will be there every step of the way helping you attain your fitness goals, which is a magical thing.

Fuel also offers nutritional con-sultations for those seeking help with weight management as well as a variety of programs catering to groups such as beginners, run-ners, tri-athletes etc.

Jeanne and Julie have created a diversified schedule, offering everything from interval training such as Tabata, boot camp (both indoor and outdoor), cycle & ver-sus suspension training to one of the area’s most in-demand class, Barre.  

Visit: www.fueltrainingstudio.com for more information or call 978.279.0020.

Fuel offers results-driven workouts

FILE PHOTONewburyport’s Fuel Training Studio offers a results-driven workout. In warmer weather, workouts are sometimes held on the Newburyport waterfront.

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Did the holidays have you over-indulging just a tad bit too much? Do you find yourself waking up just a little sluggish? Well we have some great tips to help motivate that lymph system!

Dry brushingI know I have talked

about this before, but it really works. Shake the cobwebs off your “body brush” (or, treat yourself to a new one). Dry brushing is simple, before you get in the shower, brush your body in upward strokes towards your heart. Your lymphatic system doesn’t have a pump like your heart, so it slows down and gets sluggish. Daily brush-ing improves circulation, removes dead skin cells and reduces the appearance of cellulite by moving the lymph fluid towards your lymph nodes.

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Each essential oil is made up of molecules which are absorbed into the body either through skin absorption or inhala-tion. These molecules,

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and improving the internal process. BC Essentials bath salts are the finest, raw form of bath salts available. They contain 21 minerals including potassium, bro-mide, iodine, magnesium, calcium, sulphur, zinc and sodium. These essential minerals naturally occur in our bodies and must be replenished daily to detox-ify and cleanse.

Adding a few drops of essential oils can also be very beneficial. The skin absorbs tiny molecules of the oil, transporting them into our bloodstream, internal organs, and lym-phatic system to stimulate the body’s own defense system. Certain oils can encourage the production of white blood cells, boost-ing your bodies immune response. Essential oils are proven to fight harm-ful bacteria, fungi, viruses, and other foreign invad-ers in our bodies. Most of all essential oils boost our immunity by reducing physical and emotional stress, one of the most common ailments in our society today.

So get dry brushing and soaking your body to detox-ify and replenish!

Please visit us at 47 Pleasant St., Newburyport, MA or online at BC Esssen-tials.com

Essential ways to restore your winter-tired bodyBy BeverLy BuccHeri

certified  aromatHerapist

File photoBeverly Buccheri at BC Essentials in Newburyport.

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While most people are aware of the need to vac-cinate children, immuniza-tions for adults are just as important. But unfortu-nately, adult immunization rates are well below gov-ernment goals.

According to the Ameri-can College of Physicians, 40,000 to 50,000 adults die from vaccine preventable diseases each year in the U.S.

Knowing what vaccines to get and when to get them can be tricky, especially if you have a complicated medical history.

“By talking to your inter-nist, you can assess your vaccination status and find out what steps you need to take to stay healthy,” says David L. Bronson, MD, FACP, president, American College of Physi-cians, a national organiza-tion of internal medicine physicians.

Don’t wait until it’s too late. Be proactive and ask your physician at your next appointment what shots you are due to receive. Here are some recommended immunizations to discuss:

Flu / InfluenzaThe Centers for Disease

Control and Prevention (CDC) recommends that all adults receive the influenza vaccine each year. Despite the wide accessibility of the shot, which is often admin-istered in workplaces and retailers, only 39 percent of adults received the vaccine in the 2011-2012 flu season.

This season, be sure to protect yourself against the flu. The vaccine is espe-cially important for seniors and those with chronic conditions for whom the flu can be life-threatening. Just be aware that not all forms of the vaccine are recom-mended for everyone. If you have an immune system disorder or are pregnant, talk with your physician.

Tetanus, Diphtheria& Whooping Cough

According to the CDC, 5 percent of adults with whooping cough are hos-pitalized or have complica-tions, including pneumonia and death. Protect yourself against this dangerous dis-ease, as well as diphtheria and tetanus by getting the Tdap vaccination. Follow up with booster tetanus (Td) shots every 10 years.

Tdap vaccination is rec-ommended for nearly all adults, including persons 65 years and older; but is especially important for pregnant women, adults who are in contact with infants, and health care professionals. If you are not sure if you’re due, check with your doctor about get-ting vaccinated. 

Measles, Mumps & Rubella

If you never had these diseases as a child, nor were immunized against them, talk with your inter-nist. These diseases, which can have serious complica-tions for adults, are highly contagious and can be caught just by talking with an infected person. One series of two shots protects you.

PneumococcalInfections of the lungs,

blood, or brain caused by this bacteria lead to 22,000 deaths each year in the U.S. A single shot protects against them. If you have chronic health conditions or you’re over 65 and your

pneumococcal vaccination was more than five years ago, ask your internist if you need a booster.

More information on adult immunizations can be found at www.acponline.org.

So much of your health is

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