Sunday Guardian www.guardian.co.tt January/February, 20132

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If you are a health care professional, you should exercise your professionaljudgment in evaluating any information, and we encourage you to confirm theinformation contained in our magazine with other sources before undertakingany treatment or action based on it. If you are interested in contributing to thismagazine, kindly email us at spu1@guardian.co.tt.

SPECIAL PUBLICATIONS UNIT (SPU)SPU Producer: Tracey AlonzoHead of Design: Marketing/SPU: Denise BaptisteAssociate Editors: SPU: Lisa Jessamy, Halcian PierreContributors: Akiela Hope, Christine Dalkan, Kaelanne Jordan,

Rodney Granado, Bavina Sookdeo Design/Layout: Sean Simon, Sean Farell,

Raquel Vasquez La Roche, Psyche MitchellSpecial Publications enquiries: spu1 @guardian.co.tt

SalesBusiness Development Manager SPU: Sonja Romany

sonja.romany@guardian.co.ttHealth and Fitness Account Executive: Patrice Chariandy

patricechariandy@gmail.com

The Human BodyThe Process of Digestion P4Energy VibeMetabolism Facts and Fiction P5Workout Tips and TacticsGetting in gear for Carnival: Using the Battle Rope P6Being WellTake Care of Your feet for Carnival P8The Medicine Cabinet Eat, Drink and Enjoy Carnival(But keep the Weight off!) P9Carnival StrategyReady for the Road (Exercises you cando for Carnival) P10

I N S I D E

Info courtesy DoctorOz.com

WHAT IS RASPBERRY KETONE?Raspberry ketone is an aromatic component present in

raspberries and other fruits. It can also be produced syn-thetically in a lab.

WHY HAS RASPBERRY KETONE BEEN TARGETEDFOR WEIGHT LOSS?

Scientists had previously shown that pungent com-pounds with similar chemical structures, such as cap-saicin and synephrine, had lipolytic activity – causing fatbreakdown – in rats fed a high-fat diet and in in vitro fatcells.

WHAT DID SCIENTISTS DO IN THE LAB?In one experiment, to test the effect on obesity, mice

were fed a high-fat diet plus raspberry ketone for about10 weeks. Other experiments were carried out in vitro (intest tubes, Petri dishes, etc.).

WHAT DID SCIENTISTS LEARN ABOUT FAT CELLS?Researchers observed that, compared to controls,

raspberry ketone decreased the amount of fat in the liverand visceral adipose (abdominal fat) tissues of mice. Italso significantly increased norepinephrine-induced lipoly-sis (the decomposition of fat) in some rat fat cells.

Researchers also tested in vitro fat cells with raspberryketone and found that they showed greater evidence ofbreakdown when compared to controls.

WHAT DID SCIENTISTS FIND OUT ABOUT THE RELATIONSHIP BETWEEN RASPBERRY KETONE AND ADIPONECTIN?

Adiponectin is a protein used by the body to regulatemetabolism. Higher levels are associated with fewer fatstores. Scientists studied the effects of raspberry ke-

tones on in vitro fat cells and observed a higher secretionof adiponectin when compared to controls.

WHAT DID SCIENTISTS CONCLUDE?They concluded that raspberry ketone prevents and

improves obesity and fatty liver in certain animal models.While the exact mechanism has not been thoroughly un-derstood, these effects appear to stem from the actionof raspberry ketone in altering the lipid metabolism, ormore specifically, in increasing norepinephrine-inducedlipolysis in white adipocytes (fat cells). 

Scientists speculate that raspberry ketone stimulatesthe energy metabolism via a mechanism similar to thatof capsaicin. Capsaicin, a compound found in chili pep-pers, has been looked at in humans for weight loss.

In another study, the effect of raspberry ketone on en-ergy metabolism was examined by measuring metabolicmarkers in brown fat tissue, a special kind of fat thatgenerates heat in a process called thermogenesis. Theseresults reportedly indicate that raspberry ketone acti-vates the brown fat thermogenesis and enhances energymetabolism. In any case, more detailed studies are calledfor to determine a mechanism for raspberry ketone.

WHAT DO THE ANIMAL DATA ON RASPBERRY KETONE MEAN FOR HUMANS?

Mice and rats are the most widely used animal modelsin biomedical research. It is important to note that be-sides being non-human mammals, these animals arehoused under standard laboratory conditions, and theuse of overweight and unstimulated animals as standardcontrols may bias the measured experimental outcomes.

Animal models and test tube experiments are impor-tant parts of scientific discovery and innovation, espe-cially at early stages. Positive early results in the lab canbe promising, but these do not always mean the sameoutcomes will occur in humans.

HEALTH & DIET NEWS

Greetings for 2013 and beyond!It’s Carnival time again and the place is jumping to the

beat of the Merry Monarch. All around you everything says “Carnival” and Health &

Fitness is echoing the chant. Our lyrics, however, encouragegood health and guidance for both masqueraders and spec-tators alike, from what to eat, to taking care of the feet.

As always, we have lots for you to see, learn and under-stand so without further ado; enjoy this month’s issuethemed “Getting in Gear”.

We ready... we ready... yeah we ready... we ready!Take care, dear readers.

Halcian N. PierreAssociate Editor Health and Fitness

Our Creator has given us five senses to help us survive threatsfrom the external world, and a sixth sense, our healing system,to help us survive internal threats. Bernie Siegel

Simply put, “Digestion is the process bywhich large, complex food molecules arebroken down into smaller, absorbable unitsand it is dependent upon the secretions pro-duced by specialised glands of the gut,” Dr.Davis explained, noting that, “Digestion isone of the main processes occurring in thegastrointestinal tract. The others are secre-tion, absorption and motility.”

There are two types of digestion –me-chanical and chemical. Mechanical digestiontakes place in the mouth as the food is bro-ken down by the teeth and the churning ofthe alimentary canal (or gastro intestinaltract). Chemical digestion on the otherhand, is the chemical breakdown of foodinto smaller pieces by enzymes and otherchemicals. However, it is important to notethat chemical digestion also begins in the

mouth. This is due to an enzyme called amy-lase which starts the breakdown of starch.

“The gastrointestinal tract (GIT) or ali-mentary canal extends from the mouth tothe anus, and is essentially a long tubewhich in some instances is coiled for greaterefficiency. There are many glands and or-gans which contribute to the functioning ofthe GIT (salivary glands, stomach, liver, gallbladder and pancreas). They produce and (inthe case of the gall bladder) store chemicalsubstances which help to breakdown thefood at various stages.”

“The GI system may be viewed as a chem-ical factory which converts raw materialsinto useful products and efficiently disposesof the waste material.” The doctor then gaveus a breakdown of the organs and theirfunction in digestion:

BODY PART TYPE of EQUIPMENT FUNCTION

Teeth Grinding, chopping tools Prepares food for swallowing

Gastro intestinal secretionsand associated glands Lubricating tools

Lubricates foodstuff for eas-ier motility in GIT (gastroin-testinal tract)

Stomach small intestine Mixing and Churning Equip-ment

Thorough mixing of chymefor efficient absorption of nu-trients.

Gastrointestinal tract andblood vessels Conduit and pipelines Transports nutrients to vari-

ous parts of the body

Colon, rectum, anus Waste Disposal System Transformation and elimina-tion of waste.

So what route does the food take? Dr.Davis explained: “The food is transportedfrom the mouth through the oesophagusto the stomach by an action known as peri-stalsis, which is a wave-like movementcaused by contraction and relaxation of thestomach muscles. It helps to move the fooddown the GIT. Secretions from the stom-ach, liver and pancreas aid in digestion ofthe food as it enters the small intestinewhere absorption takes place.”

She also added that carbohydrate diges-tion actually begins in the mouth, and con-tinues in the small intestine.

“A little fat digestion starts in the mouthtoo, and also continues in the small intes-tine. Protein digestion occurs in the stom-ach when hydrochloric acid activatespepsinogen to form pepsin which convertsthe food to chyme. Hydrochloric acid is avery strong acid which also kills any bacte-ria present in the stomach. Food is storedand mixed in the stomach, before beingsquirted into the first part of the small in-testine which is called the duodenum (theshortest part); the chyme then goes to thelong, coiled parts of the small intestine (the

jejunum and the ileum). The small intestinehas great absorptive power because of:

(i) its natural folds(ii) small finger-like projections (villi) and (iii) microvilli which all increase the sur-

face area to absorb a large quantity of nutri-ents from each meal.”

There was still more to come…“Food which cannot be digested then

goes to the caecum (first part of the largeintestine). Most of the fluid from the chymeis absorbed by the ascending colon (secondpart of the large intestine) converting it intoa semi solid consistency known as faecesor stool, before it travels across the trans-verse colon and then to the descendingcolon and sigmoid colon on the left side ofthe body. Through a series of complex activ-ities in the GIT, the faeces are pushed alonginto the rectum for storage prior to excre-tion through the anus… at an appropriatetime of course,” smiled the doctor!

So, the next time you have a meal, bear inmind how hard the body has to work inorder to get the most out of it. Be mindfulof what you put in!

Exactly how do the foods we eat change from their various forms and getused by our bodies? Well, it is a complex and interesting process that UWILecturer, Dr. Elaine Monica Davis, broke down for Health & Fitness.

Bavina Sookdeo

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Christine Dalkan

Ever heard someone say “it’s my metabolism”when asked about the extra pounds they’ve puton? It’s a common answer to weight questions –blaming it on a sluggish metabolism. But is thistrue?

According to WebMD, metabolism is a “complexnetwork of hormones and enzymes that not onlyconvert food into fuel but also affect how efficientlyyou burn that fuel.”

This process determines the rate at which we burncalories and how quickly or slowly we lose, gain andlose weight. And everyone does not burn calories atthe same rate.

Several factors influence your metabolism. Yourage, for example – metabolism slows by approxi-mately five per cent every ten years after you crossthe age 40 threshold. Your sex is another factor; menburn more calories at rest than women do. The moremuscle one has, the higher their metabolic rate willbe. Additionally, heredity is another factor. A defect inthe thyroid gland can also slow metabolism.

However, we’ve heard many things about metabo-lism but most people are not sure which are mythsand which are facts. For example, you’ve probablyheard that slim people have a faster metabolism. Ac-tually, the more weight you have, the faster your me-tabolism is running. It’s because the extra weightmakes your body work harder to keep going when atrest. This also explains why you lose weight easierwhen you start a diet than later into the diet.

When you lose body fat and muscle, your bodynow needs less calories to keep going so your metab-olism slows down, making it easier to regain theweight. This means if Person A weighs 200 poundsand Person B diets and goes from 250 pounds to 200pounds, Person B will have a slower metabolism.Why? Person B now needs fewer calories to main-tain their weight than Person A, that’s why.

Another thing we hear is that there are pills, sup-plements and foods that we can take to speed up ourmetabolism. The fact is, no single ingredient will meltbody fat if you don’t reduce your calorie intake. Someof these chemicals may also bring side effects suchas increasing the heart rate.

The best way to boost your metabolism is exercise.Aerobic workouts help burn more calories short-term,while weight training builds muscle that increasesyour metabolism in the long run. Every pound ofmuscle burns 35 calories per day; while a pound of fatburns 2 calories per day, go figure. This means, whileaerobic exercise may burn more calories in 30 min-utes than weight training will in that same 30 min-utes, weight training has a longer-lasting effect onboosting metabolism in the hours after the workout.

Another myth connected to metabolism is thatwomen will ‘bulk up’ when weight training. This is amyth. Women don’t have the hormones to develophuge muscles.

Another myth is ‘eat more and lose more weight’.Actually, it’s not ‘eat more’ but ‘eat more often’. Small,regular meals keep your metabolism in high gear,meaning you’ll be burning lots of calories. Havingmeals too far apart from each other causes your me-tabolism to slow down. On the other hand, havinghigh-protein foods helps rev up your metabolism.This is because protein uses about 25% more energyto digest.

So if you want to rev up your metabolism, here’sthe deal – build muscle, eat low-carb, high-proteinfoods and exercise!

Written with information from WebMD and BBC.

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There is always the challenge of keepingyour workout interesting. With manypieces of fitness equipment and trainingfacilities on the market, consider the “bat-tle rope” training method as part of yourarsenal in the “battle of the bulge”.

According to www.johngrahamfitness.com,rope training is beneficial to almost everyone.Rope training offers users:-• Looking to improve fitness and conditioning• Looking to do high intensity activity with very

little joint impact.• Looking to add variety to the training regime.

Stefan Charles, a personal instructor inTrinidad since 2004, understands the posi-tive effect of the “battle rope” system. Ste-fan has been certified by the InternationalSport Sciences Association and uses manytraining methods such as TRX, Kettle bells,body weight and calisthenics, functionaltraining and battle rope. He said, “I believethe battle rope is a good piece of equipment.

Rodney Granado

Do not be intimidated by how the ropeslook. It allows for a high intensity trainingsession giving a total body cardio effectwithin about twenty minutes. Most of theclients using it are shocked by the high in-tensity in a relatively short session.” Stefanalso highlighted the versatility of the “battlerope”. He said, “It encompasses differentcomponents of fitness developing upperbody, legs and core, while maintaining ahigh heart rate unlike most systems.” Ropesusually range from 1.5 – 2 inches in diame-ter and 25 to 100 feet in length with han-dles at both ends. The rope is used byactively moving the arms and body explo-sively to create “waves” that travel down tothe anchor point.

According to www.powerropes.com, theBattling Ropes System is a completestrength and conditioning program like noother. The Battling Ropes System was cre-

ated and developed by John Brookfield.John is a multiple world record holder andthe author of the popular book, Mastery ofHand Strength. John spent over a year de-veloping this system strictly for himself.

These results will come to absolutelyanyone who trains on the Battling Ropes.The system allows the world-class athleteor competitor to push their limits to thepoint of failure in a safe manner. However,the Battling Ropes System allows the aver-age person wishing to lose a few poundsand get in better shape a user-friendlyworkout as well. Simply put, the BattlingRopes can be used by anyone regardless oftheir goals. The reason for this is becauseyou control the system, it does not controlyou. The system is the airplane and you arethe pilot.

The great thing with rope training is thatthe imagination is the limit. You can change

Rope training can be done as anentire session on their own(20min)• At the end of a weights ses-

sion• Thrown into a circuit.

Typically you should start offwith 5-10 reps of your chosenpattern, and then progress to 20second, 45 second and 1 minuteworking intervals.Low impact (joints)• Can emulate sport specific move-

ments.• Functional movements can be

done, improving strength and mo-bility.

• Easy to set up• Easy equipment• Improves conditioning• Improves power (heavier ropes)

TRY A WORKOUTTHREE different movements -THREE Sets of each movement

30 secs work with 10 seconds restbetween sets, 1 minute rest be-tween movements…

• 3 x 30 Alternating Arms(Up/Down)

• 3 x 30 Two Arms together(Up/Down)

• 3 x 30 Snake (Arms individuallyleft to right, apart and together)

A1: Ground and Pound Rope Slams 3-5 x 45-60 sec

A2: Ripple Effect Waves 3-5 x 45-60 sec

A3: Heavy Jumping Jax 3-5 x 45-60 sec 

A1: Alternate Slams to Flying Knee 3-5 x 45-60 sec

A2: Hop to Hop Slams 3-5 x 45-60 sec

A3: Sprawls to Forward OH Jumps 3-5 x 45-60 sec 

A1: Single Rope 360 3-5 x 45-60 sec

A2: Single Rope Tornadoes 3-5 x 45-60 sec

A3: Single Rope Lifted Zig-Zags 3-5 x 45-60 sec

up movement patterns, singlearm/double arm/sitting down/on yourknees/ and on and on. You can manipu-late rest times, work times, fast move-ments, slower bigger movements andso on. It really is a great addition toyour training program.

Using the Battle Rope: Personal Instructor, Stefan Charles

January/February, 2013 www.guardian.co.tt Sunday Guardian 7

Soak your feetSoaking your feet is a great way to relax all the

muscles and ligaments in them, and using epsomsalts increases the health benefits. Epsom saltis nature’s wonder drug, removing the body’stoxins, reducing swelling and even sedating thenervous system. Fill a large bowl or your bathtub with warm water. Add epsom salts andolive oil and mix the ingredients with your

foot until the salt is dissolved. Soak yourfeet for 15 minutes. Remove from

water and pat dry.

Massage your feetThere are a million nerves

and pressure points inyour feet, that when gen-tly massaged, will sendsignals to your brainthat help you to relax.Using lotion, gently rubyour arches and thepads of your feet in acircular motion and

stretch your toes bywedging your finger be-

tween them.

Massage your legsRubbing your calves and thighs will also help to in-

crease blood circulation. All the parts of the body arelinked together in an intricate web, so by rubbing thesestems that link directly to your feet, you’ll ultimatelystimulate your feet as well.

Elevate your feetSore feet can be caused by many reasons, and it isn’t

necessarily because of irregular use or abuse. In order tosoothe your feet after a long day of standing, walking,or palancing, elevate them so that they are above yourheart.  When you’re on your feet all day, they will swelland bloat, so by elevating them you’ll increase blood cir-culation and reduce swelling. Sit on the couch with yourfeet on pillows that are stacked on your coffee table orlay in bed and elevate your feet there instead.

Wear proper footwearMake sure that your shoes aren’t too tight or too

loose. Feet will swell as the day progresses, so if yourshoes feel tight in the morning, they’ll be way to tight inthe afternoon. If your shoes are too tight, they willcause your feet to slide, banging into the sides and toecap of your shoes and can cause blisters and sores fromthe constant rubbing.

Purchase insolesNowadays, there are many options when it comes to

insoles, arch supports and cushions. You can buy a vari-ety of foot supports in the drug store, but for chronicfoot pain, visit a podiatrist and have your arch supportsspecially made. For women who enjoy wearing heels—even to play mas—companies have begun to make in-soles that are specially designed for women’s fashionfootwear, including sandals and stilettos.

Prevent sore feetIf you know that you’re susceptible to sore feet, pre-

pare for days when you’ll be on your feet a lot, like along work day, followed by excessive dancing, by wear-ing your most comfortable footwear. 

Prepare for Carnival daysOn these days our feet are up against the elements

when it comes to foot discomfort. When wearing open-toed shoes, powder your feet with a talcum or babypowder or swipe deodorant across your soles beforeslipping on your shoes. This will create a barrier be-tween the heat and sweat and will help to prevent irri-

tation, excessive rubbing and blisters.

Treat soresIf you do get blisters and cuts, treat them imme-

diately with proper first aid. Open wounds need tobe disinfected and blisters should be covered

with bandages. Foot sores may start outminor, but if ignored can turn into serious

infections. Then take a few minutes ofshut-eye, before you head out to rejointhe revelry.

Reprinted Guardian article from March 7, 2011

It’s hardly surprising that after all the fetes we’ve hit over the past fewweeks, we don’t notice how important our feet are – until they start tohurt. If you take a little time to treat them, your feet will be better for it—at least for the next 48 hours.

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Don’t panic. It seems almost im-possible to not gain a little weightaround these times. I mean, whenyou’re liming with the groupposse, Carnival is level souse, bar-bequed wings, jerk pork, rotis, po-tato pies and lots of drinks toquench many thirsts. However, Iam almost positive that having abigger and rounder stomach cou-pled with extra pounds of fatadded to your sexy physique isNOT part of the plan – don’t youwant to show off your body inthat sexy Carnival costume?

Jill Fleming, author of ‘Thin Peo-ple Don't Clean Their Plates’ ex-plains that you don’t have to beeating hearty portions of every-thing that's offered to you. Shesays that if you find refusing foodawkward - or have a relentlessfriend who's always begging youto "Eat! Eat!" - try the broken-record technique: Continue to sim-ply say "No, thank you," with asmile. Don't feel the need to eatfoods you'd normally avoid, ortake seconds, just to please thehostess.

“It's impossible for your friendsto argue with a gracious but firm"No," and if you don't make com-plicated excuses, you're less likelyto cave in to pressure. Regardlessof the occasion, you need to bethe one who is in control of whatand how much you eat,” shestates.

Nonetheless, it’s not only aboutfood. Your alcohol intake consti-tutes the rising of that stomachthat you clearly don’t want. So inorder to survive the Carnival sea-son and still maintain your ownideal weight (and acceptablestomach size), try following thesetips from Christina Howells, thenutritional expert at Home Housegym in London.

Eat before you hit the partySkipping meals will often result inbingeing. If you have a Carnivalparty in the evening, make sureyou eat two small meals and twobalanced snacks beforehand, tomaintain your blood sugar levels.Scrunter was right when he said

to “eat something before yuh go”.So, eat before a party - this will re-duce the likelihood of you headingstraight to find food.

Get the ratios rightAim to make vegetables thelargest portion on your plate. Aportion of carbohydrates need beno bigger than a tight fist, andprotein the size and thickness ofthe palm of your hand. Luckily, ourCarnival tradition is to havechicken, which is good for you. Ifyou don't eat meat, salmon is agreat alternative and is full of es-sential fats.

Chew on itIt takes an average of 15 to 20minutes for the stomach to signalto the brain that it's full. By then itmay be too late, because you havetaken a second helping of jerkpork. Take time to chew, pay at-tention to the soca artiste on thestage and it may just pay off inyour favour.

Avoid fatty snacks Watch out for calorie-laden treats.These are the little extras we cando without. Remember, Carnival isalso a social time of year, so ratherthan dive for the cutters, spendmore time chatting and dancing.

Watch your alcohol intakeAlcohol contains useless caloriesthat disrupt your blood sugar lev-els and increase appetite. This iswhy you crave sugar when youhave a hangover. You don't haveto be a saint but, if you're going todrink, try to limit your intake andhave a glass of water betweeneach alcoholic drink.

Move your bodyYou don't need to do a full work-out, but a walk after lunch will def-initely make you feel better. Assoon as you stop exercising for aperiod of time you feel more tiredand are more inclined to think, 'Ohwell, I may as well eat and drinkwhat I want.' If you keep yourselfactive, come March you won't findit difficult to get back into yournormal routine.

THE HUMAN BODY

It feels like a never ending test when it comes tokeeping the weight off during Carnival, especiallywith all that delicious food passing under your nosewith each all inclusive or band launch you attend. (Sotell me... you think you’re passing or failing?)

Akiela Hope

A Word of Warningfrom Joey:

• “First and foremost, it is IMPOSSIBLEfor anyone to ‘get in shape’ now (for Car-nival). Rushing to the gym or doing anycrash diet will cause more harm thangood. So, NO CRASH DIET!” said the In-structor with over 22 years experience.“Instead, do these basic exercises whichwill help reduce soreness and allow for abetter masquerade. These exercises willget you ready for those two days of ‘roadpoundage’ and will help to prevent thesoreness which you may experience afterthose two days. Crash diets will result inloss of energy and your immunity willdrop.”

• The next very important tool whichJoey recommends for anyone starting aworkout programme is proper footwear(as in shock absorbent footwear), espe-cially overweight women, even if all theydo is normal walking. When purchasing,ask for those with the bubble or shock ab-sorbent soles.

• Nutritionwise, Joey noted thatwomen do not consume enough waterand this will lead to cramping. Stay awayfrom most energy drinks, but if you mustimbibe, have the ones that are electrolyte-filled to replace electrolyte stores (andsodium, which is also important).

• Joey also warned that we should limitour white carbohydrate intake.

“Trinis eat a lot of flour, especially in theevening,” he said. “Instead, have it forbreakfast alone. If you’re having fruits,have things like grapefruits, oranges andpapaya (paw-paw) in moderation. Becareful of how many bananas you eatsince bananas contain a lot of carbs. Eatsome sweet potatoes, yams, brown rice,also in moderation. All these things willnot make you put on weight.

So you’ve gone to the gym in an attempt to prepareyourself for Carnival and you realise that it is packed tocapacity. Yes, everyone has decided to do what you havedecided to do. You simply cannot work out at the gym soyour best bet is to try to ‘get fit’ at home. For those ofyou who have decided to prepare yourself at home, JoeyDeboulet Rooplal (Gym Instructor and Owner ofBodyTech centres located in Gasparillo, Princes Town,Freeport & Barrackpore) has shared a few of his easy andeffective exercises which anyone can do at home.

Ria Rambharose demonstrates each exercise.

Basic Shoulder PressHolding one bottle of water in each hand (dumbbells, tin cans oreven a towel can replace the bottle of water), stand keeping handsshoulder-width apart and in line with shoulder. Fully extend armsupward and exhale as you go up. Bring the hands back down (tostarting point) and inhale. The movement should be controlled. Do20 of these.

Good MorningsThis exercise will help to maintain the back and help prevent sore-ness while allowing smooth movement. This will definitely helpwhen “going down low” for Carnival.Using a broomstick or a towel, place it at the back of the neck andhold it with both hands. Keep legs shoulder-width apart and bendforward slowly, keeping neutral spinal alignment, until waist is upand parallel to the floor. Hold the position, then go back to originalposition. Do 20 of these.

For the sides Place a broomstick behind the neck. Legs should be shoulder-widthapart; knees should be soft or slightly bent. Keep looking forwardand allow the elbow to come as close as possible to the midline ofthe body. Basically, you’re swinging from side to side but controllingthe movement. Do 40 of these.

For the lower andmiddle absLie flat on the floor, look at theceiling and bring one leg up untilit’s in line with the navel. Carrythe leg back down until it’s inline with the floor but nottouching the floor. Carry the legback up again and repeat 20times. Do the same with theother leg and repeat 20 times.

SquatsThis exercise will not only getthe legs ready for activity butthey will help shape the legswhile giving the butt a nice liftand shape.Using your body weight, keeplegs shoulder-width apart, foldarms across chest and lookslightly above your own heightto maintain neutral spinal align-ment, bend knees and slowlydrop the butt as low as possibleto the ground. Do 20 of thesetwice a day until Carnival.

Freestyle AbsThis exercise will take care ofthe upper abs. Lie on a mat orflat on the floor. Bring the legsin the air, bend the knees, takethe index finger and point tothe temples (this action willallow neutral spinal align-ment), look at the ceiling, raisethe body up allowing elbowsto touch the knees and thenreturn to the original position.Do 20 of these.

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Bavina Sookdeo

I’m sure that most of us have alreadyheard (and are worried about) reportsabout the massive flu attacks in NorthAmerica. Of course, we all know what in-evitably follows the Carnival joys are thesorrows accompanying the latest flu orcold.

Prepare yourself for the months aheadso you can stay healthy all season long –and learn how to recover more quickly ifyou do find yourself under the weatherwith these explanations and tips cour-tesy Dr. Mehmet Oz.

What is the difference betweencold and flu symptoms?

The flu tends to be worse than the com-mon cold. Its symptoms, such as fever,body aches, fatigue, and dry cough aremore debilitating and intense. Colds tendto be milder, with symptoms of a runny orstuffy nose. 

What OTC medications should Ikeep on hand in case of cold orflu?

Keep these OTCs on hand: Nasal decon-gestants unclog a stuffy nose; cough sup-pressants quiet a cough; coughexpectorants loosen mucus so you cancough it up; antihistamines stop runnynoses and sneezing; and pain relievers andfever reducers ease fever, sore throats,headaches and minor aches and pains.  

Does everyone need aflu shot?

The CDC recommends everyone 6months of age and older receive a flu shotevery flu season. Not only will this protectyou, but also those around you since theflu is an illness caused by a virus that canquickly spread to others. 

When a member of the family gets theflu, as the caretaker, how can prevent my-self and the other members of the familyfrom catching it?

The flu can spread when you touchsomething that has the virus on it – andthen you put your hands near your mouth,nose, or eyes. Therefore, wash your handsas frequently as possible and sanitize in-fected areas of your house. 

I have a cold accompanied by asore throat and dry cough –what’s the best home remedy Ican do now since I don’t want totake any pharmaceutical meds?

Gargling with salt water removes irri-tants like allergens, bacteria, and fungifrom the throat. Sipping hot drinks such ashot tea with honey and lemon soothe yoursore throat. Nasal saline irrigation treat-ments help reduce congestion and facialpain. A humidifier helps ease symptomssuch as dry sinuses, congestion andcracked lips. 

I have a cough that brings upmucus and a post-nasal drip,what can help?

If your cough is wet-sounding and pro-duces mucus, use a cough expectorant,which opens air passages by temporarilythinning mucus for a more productivecough. Antihistamines and decongestantswill help reduce the post-nasal drip.

What is the best thing to takefor a dry cough?

Taking a cough suppressant, whichlessens your body’s reflex or desire tocough, can ease a dry cough. You can alsouse cough drops, which often contain men-thol, benzocaine or eucalyptus oil to calm acough and add flavour to the product. 

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Sunday Guardian www.guardian.co.tt January/February, 201312