Madison Wellness

Eat right4 Junk foods and their healthy counterparts

Fresh � ndsFarmers markets offer tips

Unwind and relax with Blu Healing spa

Spa “aaaahhh”

Summer 2011

It’s not easy getting fit. Counting calories and pushing yourself to the gym at 5:00 a.m. – neither of these come easily.

There’s no question that sticking with an exercise or diet plan can be incredibly tough - so it’s important to cut yourself some slack. Our story “4 Favorite Junk Foods” explains the hardwire to make ourselves feel better by eating what we love.

There are ground rules for how much and how often you can give in to temptation – but the bottom line is that it’s a good idea to enjoy yourself sometimes.

We all love junk food, so find something to substitute your craving (shown on page 20 & 21). You don’t have to be manic about exercise and nutrition to live a healthy lifestyle. Inside this magazine, we’ll help you discover ways to make small alterations to lead you down the path of health and wellness.

Also, don’t forget to keep up with us online at MadisonWellnessMagazine.com for regular tips! You can even interact with us on Facebook.

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Fitness close to homeNo matter where you live in Madison, it’s a short drive to Madison Wellness Center. Our amenities include state-of-the-art exercise equipment, heated pools, saunas, steam rooms and complimentary towel service. With expert staff who specialize in fitness and nutrition, you can experience fitness with a health care background. Visit us in Madison Medical Park, on the corner of Balch Road and Highway 72.

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inside

20Portion controlPortion control

6 Nutrition Top Ten

7 Surprising superfoods

10 Farmers Market

12 Quick workout tips

17 Spa-aah!

19 Home remedies

20 Portion control

Tips for healthier living.

Six superfoods show o their powers.

Buying local has never tasted so delicious!

Simple � tness solutions that will help you trim down.

Rejuvenating and invigorating spa treatments for your health.

Fact or � ction: do they really work?

Junk food vs. healthy counterparts. It’s not always easy, but it can be oh-so-tasty!

1. Be sure to include three servings a day of calcium-rich foods. Dairy products and leafy green vegetables are good sources of calcium. One 8 oz. serving of milk provides 240 mg of calcium, or one 6 oz. serving of yogurt supplies 210 mg of calcium. Hint: Take a calcium supplement of 500 mg or less between meals.

2. Choose colorful fruits and vegetables every day to provide a wide variety of nutrients. Th e 2011 Food Guide Pyramid recommends 6-9 servings of fruits and vegetables every day. Hint: Try a new color each week and fi ll half your plate with non-starchy vegetables.

3. Eating breakfast helps jump start your metabolism. According to research, those who eat breakfast eat less throughout the day and are more successful at long term weight loss. Hint: Eat breakfast like a king, lunch like a prince and dinner like a pauper!

4. Include 6-8 glasses of water everyday in addition to the other fl uids you drink. Your kidneys need adequate water to rid your body of toxins and waste. If not, they will pull water

from other areas which can slow your metabolism. Hint: Drink 16 oz. of water on your way to work and 16 oz on your way home.

5. Move your body. Include 30-45 minutes of aerobic exercise most days of the week. Lift ing weights or anaerobic exercise helps maintain or build lean body mass which raises your metabolism. Muscle is active tissue and burns more calories than fat. You should aim for 20 minutes of weight lift ing twice a week. Hint: Find a friend to exercise with for accountability.

6. Aim for 25-30 grams of fi ber per day. Fiber has many benefi ts including: keeping you full longer, lowering your cholesterol levels and achieving a healthy digestive system. Hint: Look for 100 percent whole wheat on labels and increase your intake of fruits and vegetables.

7. Avoid trans fats which raise bad cholesterol and lower your good cholesterol. Th ese are found in baked goods, crackers, solid shortenings and stick margarine. Limit your intake of saturated fats (fats from animal sources) that also elevate your bad (LDL)

cholesterol. Choose monounsaturated fats from vegetable sources (olive, peanut or canola oil) which lower your bad (LDL) cholesterol and raise your good (HDL) cholesterol. Hint: Soft tub or liquid margarine is a bett er choice than stick margarine.

8. Eat frequently. Eat every 3-4 hours to prevent overeating on your next meal. Your metabolism will be more effi cient if you eat consistently throughout the day. Th is will help you control your portions. Hint: Pack a serving of fruit and a handful of nuts for a healthy aft ernoon snack.

9. Go easy on the salt. We consume much more salt than our bodies actually need. Most of the extra salt we eat comes from frozen, pre- packaged, and fast foods. Typically, the more convenient a food or meal is the more salt or sodium it contains. Hint: Taste your food before adding any additional salt at the table.

10. It’s easy to see why Americans are piling on the extra pounds when you look at restaurant meal portions, which are usually twice the amount of a healthy serving. Hint: When eating out with someone, order two side salads and an entrée to share.

10Nutrition Top ten

Crestwood Medical Center Registered Dietitians is located at One Hospital Drive Huntsville, AL 35801. For more information, visit crestwoodmedcenter.com/Services/Pages/Outpatient Nutritional Counseling.aspx or contact their offi ce at 256-429-5552.

by: Crestwood medical Center registered Dietitians,

beth mcilwain, Jodi findlay and Stefanee moore

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1. Locally grown food tastes bett er.Food grown in your own community was probably picked

within the past day or two. Several studies have shown that the average distance food travels from farm to plate is 1,500 miles.  

2. Local produce is bett er for you.A recent study showed that fresh produce loses nutrients

quickly. Food that is frozen or canned soon aft er harvest is actually more nutritious than some “fresh” produce that has been on the truck or supermarket shelf for a week.

3. Local food preserves genetic diversity.Local farms grow a huge number of varieties to provide a

long season of harvest, an array of eye-catching colors, and the best fl avors. Many varieties are heirlooms passed down from generation to generation because they taste good.

4. Local food is GMO-free.Although biotechnology companies have been trying to

commercialize genetically modifi ed fruits and vegetables, they are currently licensing them only to large factory-style farms. Local farmers don’t have access to genetically modifi ed seed, and most of them wouldn’t use it even if they could.

5. Local food supports local farm families.With fewer than one million Americans now claiming

farming as their primary occupation, farmers are a vanishing breed. Purchasing produce from them will help keep their businesses.

6. Local food builds community.When you buy direct from the farmer, you are re-

establishing a time-honored connection. Knowing the farmers gives you insight into the seasons, the weather, and the miracle of raising food. In many cases, it gives you access to a farm where your children and grandchildren can go to learn about nature and agriculture.

7. Local food preserves open space.As the value of direct-marketed fruits and vegetables

increases, selling farmland for development becomes less likely. Th at landscape will survive only as long as farms are fi nancially viable. Buying locally grown food is doing something proactive about preserving the agricultural landscape.

8. Local food keeps your taxes in check.Farms contribute more in taxes than they require in services,

whereas suburban development costs more than it generates in taxes, according to several studies.  

9. Local food supports a clean environment According to some estimates, farmers who practice

conservation tillage could sequester 12-14 percent of the carbon emitt ed by vehicles and industry.  

10. Local food is about the future.By supporting local farmers today, you can help ensure that

there will be farms in your community tomorrow and that future generations will have access to nourishing, fl avorful and abundant food.

Farmer’s market

10101010Reasons why eating local food

is good for you

From Growingformarket.com

According to a study by the New Economics Foundation in London, a

dollar spent locally generates twice as much income for the local economy.  When businesses are not owned locally, money leaves the community at every transaction. 

Locally grown produce is fresher. While produce that is purchased in

the supermarket or a big-box store has been in transit or cold-stored for days or weeks, produce that you purchase at your local farmers market has often been picked within 24 hours of your purchase.  This freshness not only affects the taste of your food, but the nutritional value which declines with time.

Local food just plain tastes better.  Ever tried a tomato that was

picked within 24 hours?  Ever picked strawberries from a field, or an apple from you grandmother’s tree? ‘Nuff said.

Locally grown fruits and vegetables have longer to ripen.

Because the produce will be handled less, locally grown fruit does not have to be “rugged” or to stand up to the rigors of shipping.  This means that you are going to be getting peaches so ripe that they fall apart as you eat them, figs that would have been smashed to bits if they were sold using traditional methods, and melons that were allowed to ripen until the last possible minute on the vine.

Eating local is better for air quality and pollution than eating organic.

In a study by the Journal Food Policy, it was found that the miles that organic food often travels to our plate creates environmental damage that outweighs the benefit of buying organic.

Buying local food keeps us in touch with the seasons. 

By eating with the seasons, we are eating foods when they are at their peak taste, are the most abundant and

the least expensive.

Buying locally grown food is fodder for a wonderful story.

Whether it’s the farmer who brings local apples to market or the baker who makes local bread, knowing part of the story about your food is a powerful part of enjoying a meal. 

Eating local protects us from bio-terrorism. 

Food with less distance to travel from farm to plate has less susceptibility to harmful contamination.

Local food translates to more variety. 

When a farmer is producing food that will not travel a long distance, will have a shorter shelf life and does not have a high-yield demand, the farmer is free to try small crops of various fruits and vegetables that would probably never make it to a large supermarket.  Supermarkets are interested in selling “name brand” fruit such as Romaine Lettuce, Red Delicious Apples and Russet Potatoes.  Local producers often play with their crops from year to year, trying out Little Gem Lettuce, Senshu Apples and Chieftain Potatoes.

Supporting local providers supports responsible land development.

When you buy local, you give those with local open space - farms and pastures - an economic reason to stay open and undeveloped.

Eating local means more for the local economy.

Why eat local?

From “Life Begins at 30”

Support your local ecomony. It drives the luxuries you enjoy everyday.

Arnold press Hold the weights in front of your shoulders, palms facing your body. As you press the

dumbbells overhead, rotate your wrist and elbows so your palms

face out at the top. Return along the same path.

Complete 10 to 12 repetitions.

Walking lunge Make sure your knee doesn’t pass your toes. Keep your upper body erect – no leaning forward or backward. Your step should be a normal stride distance. Complete 10 to 12 repetitions.

Quick workout tips

Get a body that will turn heads. Th ese simple fi tness solutions will get you fi t and trim in no time. And you wont even need access to a gym!

1 2

1 2 Model: Alinia CavePhotographer: Sarah Brewer

fi tness workout

One arm stiff-legged deadliftAim for your toes or a little past the toes. When you come back up, squeeze your hams and glutes, and don’t bring the dumbbell higher than knee level. Keep your back flat and parallel to the floor as you lower the weight, and keep your chin up. Complete 10 to 12 repetitions.

Pile squatStand with your feet wider

than shoulder -width apart, toes pointing out at 45-degree

angles. Grasp a single dumbbell with both hands, letting it hang

naturally between your legs. [A] Inhale as you bend at your knees

into a squat, stopping when your thighs are almost parallel

to the ground [B] Push through your heels to return to the

starting position, squeezing your glutes and pushing your pelvis

forward at the top of the motion. Complete 10 to 12 repetitions.

Seated dumbbell overhead tricepts extensionsGrasp a dumbbell with both hands and extend it overhead. Keeping your upper arms by your ears, lower the weight behind your head. Keep your elbows in and pointed forward throughout the exercise. Complete 10 to 12 repetitions.

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spa story

Spa-aah!Deep Tissue Massage

Deep tissue massage is used to release chronic muscle tension through slower strokes and more direct deep pressure or friction applied across the grain of the muscles not with the grain. Deep tissue massage helps to break up and eliminate scar tissue. Deep tissue massage usually focuses on more specific areas and may cause some soreness during or right after the massage. However, if the massage is done correctly you should feel better than ever within a day or two.

What’s it worth?~ Expect to pay~$70-90

By: Afton Douglas & Kerri GrocePhotography by: Sarah Brewer

Hot Stone TherapyHot stone therapy is perfect for achieving mental

wellness. Basalt stones, polished, hardened lava rocks, are heated by water in an electric roaster. The heated stones are then placed strategically along pressure points to help melt away tension creating a calming atmosphere. Stress, deadlines, anxiety, and other life annoyances disappear long enough for your mind to relax at the deepest level. The therapeutic massage creates a sense of well being. Insomnia is often eased through the use of hot stone massages because of its ability to put the mind at ease. It is also known that depression can be helped by the use hot stone therapy.

What’s it worth?~ Expect to pay~$85-150

Prenatal MassagePrenatal massage is designed to relieve the discomfort

and stress of pregnancy while making special adjustments to normal massage practice because of the changes pregnancy makes in the body. Prenatal massage therapists are specially trained not only in the techniques of prenatal massage, but also trained to recognize signs of prenatal disorders, such as preeclampsia, that can endanger the mother or child.

What’s it worth?~ Expect to pay~$65-100

Aromatherapy MassageAromatherapy  massage is when you have a massage,

wherein the massage therapist  uses special, essential aromatic oils. Since the nose is attached to the part of the brain called the limbic system, the brain gets the most benefits of the essential oils. These oils are used because they calm, uplift and energize. Just by smelling the oils a person can feel immediate relief. It is also believed that these oils can absorb through the skin. They are commonly used to relieve stress, headaches, back pain and even PMS.

What’s it worth?~ Expect to pay~$70-100

Specialty Migraine MassageThe Specialty Migraine Treatment focuses on the head, neck

and shoulders. Head massages will improve blood circulation to the scalp, neck and shoulders which aids in lymphatic drainage, releases tensed muscles and stimulates circulation. This disperses toxic wastes from the body and distributes oxygen to the tissues. The face massage calms and promotes tranquility as it soothes and re-balances the flow of energy in the chakras (energy centers).

The head is the seat of your intelligence, center of your nervous system and represents you. You feel good if your head feels good. A thin layer of muscle covers the skull which tightens when you feel stressed. This results in feelings of anxiety and headaches. Head massage relaxes this muscle and improves blood flow, alleviates tension and relaxes your whole body. Tension can accumulate in your energy centers; namely the face, scalp, neck and shoulders. Massage generates rhythmic strokes to soothe and re-balance energy flow – this creates feelings of comfort, ease and peacefulness. Physical benefits are also seen immediately as it relieves mental tiredness, promotes clarity of thought and improves concentration and alertness.

What’s it worth?~ Expect to pay~$65-80

4 Hand MassageThis luxurious treatment is just as it sounds…fantastic.  This

massage is preformed with 2 therapists working in sync.  What makes this treatment special is the ability to do twice the work in a very short amount of time.

What’s it worth?~ Expect to pay~$140-200

Back Facial MassageThe Back Facial is an excellent exfoliation treatment for

those suffering with dry itchy backs.  This service allows us to exfoliate dry dead skin, provide moisture to those dry areas and then seal in that moisture by using warm paraffin wax.   

What’s it worth?~ Expect to pay~$50-65

Full Body Paraffin MassageThe Full Body Paraffin Treatment is a full body exfoliation

done with custom mixed ingredients followed by a moisturizing massage and finished off with a full body warm paraffin dip to seal in that moisture.

What’s it worth?~ Expect to pay~$125-150

Home RemediesDoes this really work?

our advice

We have probably all heard that eating a little local honey every day soothes allergies, or that spiking your bath with Epsom salts relieves aches and stress. But do we believe it? Does it work better than Benadryl or over-the-counter stress tablets? What other remedies are out there? Pharmacist Dr. Alan Watson lends some advice as to how we can help ourselves without taking drugs we can’t pronounce- and what just fills shelf space in the vitamin aisle. Homeopathic remedy lovers must beware the placebo effect: believing that a substance works, but not actually benefitting from the substance. Any benefit that is gained is the result of believing that you are getting better- a powerful cure in itself. Watson identified some of the popular substances on the market today that are not proven to have any effect and probably are not doing any good.

Coughing: Whether the stories about acclimating you to the local pollen are true or not, honey is an excellent remedy for coughing. According to Watson, it does not even have to be an allergy cough. The persistent bark caused by the common cold can be suppressed by a dose of honey just as well.

urinary TraCT infECTionS: Nature understands UTIs. That is why it gave us cranberries. Whether you drink the juice, eat the berry, or consume the tablet, cranberries disallow bacteria to stick to the bladder’s “plumbing,” effectively helping prevent and even heal infections.

inflammaTion: Soaking in the bathtub may relax your mind, but adding Epsom salts will relax your inflammation. The salty water will soothe most everything from hemorrhoids to a sprained ankle because of its natural anti-inflammatory properties stemming from basic biology principles like osmosis, Watson says.

raShES: We tend to spend more time outside, and with more outdoor time, red, itchy rashes are bound

to pop up. Instead of using potent steroid creams to banish them, Watson recommends trying vitamin E oil. It is a natural vitamin that is great for skin health and speeds healing. As a bonus, Watson adds, it is also good for stretch marks after pregnancy.

TooThaChE: Instead of digging through the medicine cabinet for an analgesic when you can barely stand the ache in your gums, reach for the clove oil instead. It is the natural version of what numbs the nerves.

DEprESSion: There is an herb for sadness. St. John’s Wort is effective in treating mild to moderate depression, Watson says. It comes in pill form as an over-the-counter supplement in most pharmacies, since it is rarely a good idea to pick a medicinal herb from your garden and consume it.

CholESTErol: Fish oil (pill form and in the fish), red yeast rice and niacin are just three homeopathic substances that can help lower the bad cholesterol. Red yeast rice is an especially excellent supplement because it mimics statins, powerful cholesterol drugs used by pharmacies.

By Kelly Walters

yes, it works nopeaCai: Acai berry supplements

are popular for their “weight-loss benefits.” In reality, acai will not help you lose weight. Berry supplements are no substitute for regular exercise and a healthy diet.

STrESS TablETS/STrESS viTaminS: Most stress vitamins are just like multivitamins- and the excess vitamins in any multivitamin are flushed from the body. Check the label; if it is just a list of vitamins and minerals, chances are it will only do what your daily multivitamin is already doing.

viTamin C/roSEhipS: In the homeopathic world, vitamin C is not used for just immune system support. It is a supplement that supposedly fights off colds early. This particular usage of vitamin C has little to no effect, Watson says. Some of the supplements even come with rosehips in the tablets or powders. They have no effect. “Vitamin C is great for supporting the immune system… but it’s not really effective for colds,” Watson says.

Everyone loves ice cream when the weather gets warmer (some like it year round), but the fat and calorie content can create a big problem.

Some premium ice creams have from 200 to 350 calories per half cup, but who eats just a half-cup?

If you want to cut the fat slowly but surely, try some of the 100-calorie ice cream sandwiches or a Skinny Cow ice cream, which is 160 calories.

The benefit of items such as these are “portion control.” If you buy individual servings, you can enjoy a treat without the extra calories and fat. You might even try eating 100-calorie container of yogurt for good nutrition and good taste too.

The JunkPizza is another food we all love but it can pack as many

as 1000 calories and a full days worth of saturated fat for two large slices of a meatza pizza, plus indigestion and that stuffed feeling we get from too much pizza.

Try this insteadWhy not try making your own pizza at home. Try this

one for a healthier option:Whole wheat bagels (I use whole wheat mini bagels) or

whole wheat English muffinsPizza sauce

Mozzarella cheeseTurkey pepperoniChopped peppers and onions, pineapple and

mushroomsSpoon the pizza sauce over the bagel and top with

peppers, onions, etc. Sprinkle with cheese. Add turkey pepperoni slices and bake in 400 degree oven for about 10 minutes or until cheese melts. Enjoy!

The JunkChocolate candy, chocolate cookies, chocolate bars,

(chocolate anything)Most people can’t say they’ve never tasted a chocolate

they didn’t like. Chocolate can contain too many calories and too much fat, especially saturated fat if your portion size is out of control.

Try this insteadUse light chocolate syrup with half the calories of

regular syrup for a refreshing cup of chocolate milk that’s a delicious and nourishing snack. Milk gives you the calcium kids and adults need for strong bones.

Be sure to use skim or 1 percent milk for less fat and calories. Try an iced coffee with half chocolate milk and half coffee. Chocolate in moderation is a nice treat, especially dark chocolate, which contains healthy antioxidants. Keep that portion small and it’s OK.

Battle of the Bulgeportion control

By Linda Steakley, Registered and licensed dietition

The JunkFrench fries are everyone’s favorite. Who can resist a hot box

of fried potatoes with ketchup and salt. Sounds delish, right?

Try this insteadTry sweet potato fries for extra nutrition. Simply slice a

sweet potato length wise and place on a pan sprayed with

non-stick spray. Bake at 450 degrees for 15 to 20 minutes and enjoy.

This saves calories and fat plus you get extra nutrients. Try it—you just may like it better than regular fries.

Linda Steakley does nutrition counseling and classes for adults and kids at Huntsville Hospital Wellness Center in the Medical Mall.

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