Beth WoodCREATORS NEWS SERVICE

You know it's time. Goingup that short flight of stairs leftyou panting. You hardly recog-nize yourself in a photo takenjust a few years back. Or per-haps your doctor gave you a"change-your-habits" speech.Whatever the signals, you have

made the commitment to gethealthy.

"You will feel better, be moreenergized, sleep better and havea zip in your step. A healthylifestyle also helps when it comesto coping with stress," saidKathleen Zelman, WebMD'sdirector of nutrition.

Linda Copp, a nutrition con-

sultant in private practice and apart-time instructor at San DiegoState University, concurred."People feel better overall," shesaid. "They are happier -- in bet-ter moods."

There are some crucial firststeps that need to be taken.

"First, clean out the cup-boards and stock

Cindy CaffertyCREATORS NEWS SERVICE

Does the thought of the ultimate fit-ness goal -- a half marathon, fullmarathon or triathlon -- seem more

like a fantasy, or worse, a nightmare, foran average dreamer such as yourself?

Think again. Across the nation, peopleof every shape, size, age and fitness levelare turning their fitness dreams into reali-ties. With a little motivation and the rightadvice, so can you. You don't need to be fit-ness guru to get started.

"The bottom line is you get what youput into it," said Craig Watterson, runningcoach for Team in Training (TNT), thefundraising arm of the Leukemia andLymphoma Society. "And you can startfrom nowhere, but once you do amarathon or a half-marathon, you're lifechanges drastically. What you used to holdas boundaries for yourself no longer exist,and that extends to every aspect of yourlife."

When Watterson joined TNT for thesecond time in 2006, he'd taken up smok-ing again, hadn't trained and, until his bosswas diagnosed with cancer, lost the moti-vation that propelled him in previousyears. Now he's a running coach and anIronman Triathlon alumnus.

Your motivation may be different, butwith the right guidance, your goals are justas attainable.

"You don't have to be young or skinnyor fast to do a marathon," said DarleneMiller, national program director at JeffGalloway Training Programs. "Galloway'sapproach is to bring the marathon to theeveryman."

So now that you know you can do it,how do you start shaping those fitnessdreams into a healthy reality?

Miller explained the run-walk-runmethod Galloway designed and trade-marked in 1978. "The idea most peoplehave is that you have to run straightthrough or get to the place where you runthe entire event," she said. "If you take awalk break occasionally, you're savingstrength for the longer miles ... and youcan run farther than you thought youcould. It allows you to gradually increaseyour mileage, find a pace and preventinjury."

The Galloway Run-Walk-Run is the

crux of Galloway's national training pro-gram (jeffgalloway.com/training/), but theelements of a run-walk regime are triedand true practices used by trainers nation-wide. The slow-and-steady approach is alsoa universal tenet to endurance trainingprograms, especially for beginners.

Whether your finish line ends at thehalf-marathon mark, extends to the full26.2-mile marathon, or includes the cycle,swim and varying duration of a triathlon,experts agree the key to making the markis all in the training. The name of thegame is injury prevention, making it to thefinish line and, if you're running for acause, making a difference.

Jennifer Grandy, national director ofTNT, echoed Watterson's advice and mir-rored tenets of Galloway's program byoffering the following tips:

* Have a goal. TNT participants raisefunds for cancer research and patientassistance. Whether your goal is fundrais-ing or raising the stakes on your workout,inspiration will keep you motivated on thetough days and through the three to sixmonth regime it takes to train.

* Set your sights on finishing the race,not winning the race. If you're a beginner,don't worry about your time to the finishline. Concentrate on getting to the finishline.

* Join a team. Galloway's program hasteams in over 60 cities. TNT trains forevents nationwide (teamintraining.org).Being part of a team keeps you engaged,provides a support system, offers guidanceand makes the experience more enjoyable.

* Start slowly and gradually increaseyour mileage. Coaches recommend begin-ning with 20 minutes of exercise two tothree times a week with a training sessionon the weekend. Sessions start with athree-mile walk, run or run-walk, with anincrease of one mile a week; your speedshould start out slow and finish strong.Depending on the event, your fitness goaland the program, training may vary in thefinal weeks leading up to the event.

* Pain is NOT gain. Good trainingensures that you're not in pain throughoutthe regime and during the event. Stretch,cool down and take at least one day a weekoff to prevent injury. Make sure you havethe right shoes and the right shoe size --feet swell through the course

GETTINGSTARTEDMake an easy transition toa healthier lifestyle

CNS Photo courtesy of McDonald’sIf ordering from a fast food restaurant, remember to purchase healthieritems such as salads and grilled chicken.cont. on Pg. ?

cont. on Pg. ?

~CONTENTS~

• Go The Distance• Getting Started• Choose Your Exercise• The Alternative Way• Diet Time• Walk On• Energy Express• Oh, Baby!• Sweet Dreams• Stress Busters• Training at Home• Supplemental Health• Happy Ways• Manage The Hurt• KICKSTART

For Health• Ask Joe Weider• Health and Fitness

infographics

Creators News Serv ice/Heal th & F i tness December 5 , 2008

GO THEDISTANCETraining for your fitness goals ispossible no matter who you are

SPECIAL SECTION 2008-2009

CNS Photo courtesy of More MagazineNo matter who you are, you too can reach the finish line if you want to train for a marathon. However, don't forget it takes time to go the26.2 miles.

Vicky Katz WhitakerCREATORS NEWS SERVICE

It doesn't take long to figureout what's happened when theseams split on your favorite skirt,your shirt buttons pop, or thosedress snaps just won't stay, well,snapped.

All those super-sized orders atthe drive-through have made yousuper sized. You need a diet.

Finding one that's right foryou can be a challenge, especiallyif you're looking to quickly shedthe pounds you've packed on overa long period of time. You can do it

yourself by ditching rich desserts,passing on the potatoes and limit-ing lunch to a couple of carrotsticks and a scoop of cottagecheese.

But if you're like most people,you'll try the latest fad diet. It'susually the one that promises thequickest results. You may lose acouple of pounds immediately, butchances are you gain it all back --and then some.

"All diets work in the shortterm, because each one has a trickfor helping you cut calorieswhether you're actually counting

them or not," explained ColleenPierre, a registered dietitian,licensed nutritionist and an adjunctinstructor of aging, nutrition andfitness in Johns HopkinsUniversity's certificate on agingprogram who works in privatepractice in Baltimore. "Keeping theweight off over the long haul is thetricky part."

Pierre recommends choosinga diet with staying power. "A planthat includes all food groups, evensmall treats, keeps you well-nour-ished while you dispose of excessbody fat," she said. "Changes made

gradually over time are most likelyto become permanent and help youkeep the weight off."

Choosing a diet can be daunt-ing. There are hundreds of plans --some are good, some are bad.Advertising and promotional cam-paigns on television and in print, aswell as celebrity endorsements,can make even the worst diet aninstant hit with the public. Others,like the now popularMediterranean diet, may takeyears to catch on.

The Mediterranean diet drewscant interest in 1945

Cheryl WalkerCREATORS NEWS SERVICE

People have been running to the gymto get in shape by lifting weights,using a treadmill and riding station-

ary bicycles. But recently, yoga, Pilates andspinning have become even more popular.

But how do you know which is best?

Before deciding, it's crucial to first learnabout what the exercise really involves.

Yoga is the holistic practice of beingable to move easy through movement andstretching. It concentrates on physical pos-tures for the body, but is also a meditativestate to refresh the mind.

"There are so many different kinds ofyoga," said Viveca Jensen, a dancer, body-builder, aerobics instructor and trainedboxer who owns V Pilates in Toluca Lake,Calif. "Yoga is tranquil with a mental calm-ness. You learn your body in yoga."

Pilates, developed by Joseph Pilatesduring World War I, builds flexibility,strength, endurance and coordinationwithout adding muscle bulk by using non-impact exercises.

"You can do Pilates with or withoutmachines," said Jensen. "It involves morestretching and with machines you are ableto go further with different kinds ofstretch. Pilates is more fast-paced. Youlearn how to use muscles on you never felton your body."

Jensen, who has trained notablenames such as actress Hilary Duff, is sucha believer in Pilates that she created herown exercise form she calls piloxing,which mixes Pilates and boxing.

"Women are wives, mothers, work-ers," she said. "There are so many differ-ent areas women need to be strong. Iwanted women to feel strong but feelsleek, sexy and powerful."

There are no other exercises that con-tain two such extremes, according toJensen.

"The powerful feeling of boxing,throwing solid punches, then transferringyour body movements into Pilates and feel-ing like a ballerina, both are extremeworkouts," Jensen said. "Yet both sharethe common ground of working from thecore region, the core is the heart of both."

There are also other health benefits tothis workout technique.

"Pilates helps with osteoporosis," shesaid. "It is a correcting exercise because itall stems from the spine. It improves pos-ture, energy level will rise, you'll loseweight and it builds muscle tone."

Spinning is indoor cycling with agroup in a class setting. JonathanGoldberg created the concept in the 1980sand Mad Dogg Athletics, Inc later trade-marked it as spinning.

This form of aerobic exercise involvesan instructor who leads cyclists throughroutines designed to simulate

CNS Photo courtesy of Anna CervovaYoga, which helps relax and create strength, is one of the newest workouts to hit thescene. However, not every workout is right for everyone.

THE ALTERNATIVEWAYHolistic medicinehelps patientsfind new ways toget wellGlenda WindersCREATORS NEWS SERVICE

A growing acceptance of holisticmedicine is giving people more alter-natives when it comes to stayinghealthy and fighting off disease. Today,increasing numbers of people areusing treatments -- both old and new --that are part of a proactive approach towellness.

The American Holistic MedicalAssociation said on its website that theaim of today's patient is a balance ofthe physical, environmental, mental,emotional, social and spiritual influ-ences that have the potential to get outof whack and threaten good health.Among the treatments they endorseare some that have been judged ques-tionable in the past. Chiropractic, hyp-notherapy, osteopathy, meditation andaromatherapy are only a few that arenow recognized as treatments both forkeeping a person well and treating ill-ness when it occurs.

When a person does become ill,the physicians who subscribe toAHMA principles often recommendmind-body interventions and naturalremedies rather than surgeries andprescription drugs. They believe in thebody's innate ability to heal itself andthat a positive relationship with a doc-tor is as important as the treatmentprescribed.

Many alternative choices havebeen around for centuries.Acupuncture, for example, is a tradi-tional Chinese practice that may dateback to the Stone Age, when sharprocks were believed to have been usedin the treatments.

"Today's acupuncturists inserthair-fine needles into points chosen tomove stagnant chi and balance yin andyang according to a patient's signs andsymptoms," explained Judy A. Gadler,licensed acupuncturist and master oftraditional Oriental medicine. "Chi isthe flow of energy that moves smooth-ly throughout our bodies in pathways,called meridians, to protect us fromdisease and keep our organs function-ing properly. Yin is the quiet, intro-spective, moisturizing, cooling side of aperson's being and yang is active,expansive and warming. In the body,there is a constant balance betweenthe two."

Gadler said the flow of chi or theimbalance of yin and yang could be dis-rupted by trauma, emotional distress,stress and temperature extremes andlifestyle choices such as lack of exer-cise, overwork, poor nutrition andinsufficient sleep. Keeping the chistrong makes it less like-

Creators News Serv ice/Heal th & F i tness December 5 , 2008

cont. on Pg. ?

cont. on Pg. ?

CHOOSEYOUREXERCISEPilates, yoga andspinning all offergreat benefits

cont. on Pg. ?

DIETTIME

Pick an eatingplan with staying power toaid weight loss

CNS Photo courtesy of Whole FoodsThe Mediterranean diet has gained a lot of respect in recent years, with itsemphasis on eating heart-healthy foods such as fish.

CNS Photo courtesy of Viveca JensenPilates, as demonstrated here by instructor and "piloxing" creator Viveca Jensen, helps increase flexibility and muscle tone while staying sleek.

Cheryl WalkerCREATORS NEWS SERVICE

Just as the adage "barefootand pregnant" has gone by thewayside, so has the myth thatwomen are supposed to avoid exer-cise during pregnancy.

"You need to be physicallyactive during pregnancy," said Dr.Laura Riley, a high-risk pregnancyexpert and spokeswoman for theAmerican College of Obstetriciansand Gynecologists, said in an arti-cle on WebMD. "It has terrific ben-efits that are associated with a bet-ter pregnancy outcome and evenshorter labors. It's a win-win forbaby and for mom."

Dr. James Clapp, an obstetri-cian who has studied exercise inpregnancy for more than 10 years,conducted a study of 500 pregnantwomen who exercised and foundtheir time in labor was one thirdshorter. He also found that exer-cise is beneficial to the fetus, andthe baby is born with a strongerheart rate.

As well as helping out in labor,exercising during pregnancy canpotentially help reduce lower backpain and fatigue. There is also adecreased risk of pre-eclampsiaand gestational diabetes. There arealso postpartum benefits, which

include a quicker recovery, lessweight to lose and reduced muscu-lar discomfort.

Before starting any exerciseprogram, a woman should alwaysconsult her obstetrician. Every per-son, as well as every pregnancy, isdifferent. Some women are noteven allowed to exercise due tocomplications. The level of exer-cise also depends on a woman'sgeneral health and how fit she wasbefore conceiving.

However, the fit and fabulousshould take heed: A 2007 studyfrom Denmark determined thatwomen who exercised heavily dur-ing the first months of pregnancy(either in high-impact activitiessuch as jogging or games involvingballs such as basketball or soccer,or exercising more than sevenhours a week) were over threetimes more likely to miscarry.Lighter-impact exercises, such asswimming, showed to have noeffect. However, after 18 weeks,exercise did not increase risk for amiscarriage.

Once given the green light toexercise by the doctor, a womanshould start an exercise programslowly and not overexert herself,according to the AmericanPregnancy Association. The most

important thing for a woman to dois listen to her body. If there is anysort of pain, stop exercising imme-diately.

The doctor can give advice onwhat exercises are good, but as arule of thumb, the best are thosethat don't require the body to bearextra weight. Low-impact aerobics,cycling and walking are what mostwomen find comfortable. Walkingis considered to be a great choice,as it can be done throughout thepregnancy.

Yoga has become a popularchoice for moms-to-be for workingon relaxation, stretching andbreathing. There are many classesthat specialize in prenatal yoga andavailable throughout the country. Ifyou cannot find one, a yogainstructor will be able to help youfind which poses are okay for yourand your baby.

Weight training can be addedto improve tone, but avoid liftingweights above the head. A womanshould also be careful to not useweights that strain lower backmuscles.

No matter what exercise youchoose, the American PregnancyAssociation recommends thatwomen drink plenty of water, avoidworking out in high

Valerie LemkeCREATORS NEWS SERVICE

Walking, the ability topropel oneself from oneplace to another, has

had all the makings of a lifelongexercise program since man firststood up on two legs. The bene-fits -- both psychologically andphysically -- are plentiful.

"Just about anybody canwalk," said Carla Sottovia, seniorpersonal trainer at the CooperFitness Center, a 3,500-memberhigh-end health club on the cam-pus of the Cooper AerobicsCenter in Dallas. As exercise pro-grams go, "walking is less injuri-ous than running, increases car-diovascular fitness, releases hor-mones that improve your moodand can be pursued throughoutlife," she said.

If that isn't enough to get

you off the couch, walkingrequires no expensive equipmentand no membership dues. Youdon't need a partner or perplex-ing instructions, you're not tiedto a treadmill and you can walkanywhere, anytime and in anyseason.

Sottovia, who has competedin more than 50 triathlons,agreed with other exercise physi-ologists that active walking canalso be a stress reducer, givingyou time to think good thoughtsor sort out problems. You canalso ponder, pray, plan your dayor just enjoy the outdoors.

But how do you begin toforge a lifelong good healthhabit?

As a rule of thumb, if you'vebeen very inactive and have nothad a physical in a year, get acheckup before beginning a

walking program, Sottovia said."When starting out, seden-

tary individuals should walkthree times a week, 30 minuteseach. If 30 minutes is tooexhausting, break it up into two15-minute walks or even three 10-minute segments. Then increasethe time a little each week."

During this period, deter-mine your resting heart rate. Asyou progress, this will figure intoa formula used to show improve-ment in your heart at rest as wellas find out the intensity of yourworkout.

Intensity is not the objectivein the beginning, however. "Earlyon, the single most importantelement is consistency," she said.

Stick to it. Establishing awalking habit may seem tediousand uncomfortable initially. Youmay be tempted to skip a session

or fudge on the time or distanceyou walk. Just do it until walkingbecomes as important to you asbrushing your teeth.

"The first month is critical,"she said. "Make it up to sixmonths and the chance of havinga lifelong habit increases consid-erably."

As an interim goal, strive fora 20-minute mile. Determine apleasant one-mile route. Wear awatch and work toward walkingthe route in 20 minutes. Then,when comfortable, work up to a15-minute mile, a moderate inten-sity workout. "When you startto get intensity up, you can calcu-late your resting heart rate againas well as your training heartrate," Sottovia said. Use theKarvonen Formula, a mathemati-cal formula which helps deter-mine your heart rate target area,

to monitor your progress quicklyand easily.

Your ultimate objective is 45to 60 minutes at moderate inten-sity most days of the week.Warm up by starting at a slowerpace and cool down by slowingfor five minutes at the end of thewalk.

When you pick up the paceto moderate intensity you accruea host of physiological benefits.

" You enhance the cardiovas-cular system and your heart'sendurance," she said. "You canpush harder, longer and faster.There's a decrease in your rest-ing heart rate. Blood pressureissues might be helped. Yourmetabolic rate increases and youuse calories more efficiently."

At this stage it's likely a habithas been formed. "Just do it" isreplaced with a

ENERGYEXPRESSClearing yourspace is oneof the best resolutionsyou can makeMarilynn PrestonCREATORS NEWS SERVICE

Anyone can make NewYear's resolutions: Lay off thechips. Get to the gym threetimes a week. Stop after oneglass. Start yoga.

Proclaiming your bestintentions is a piece of cake.But what about sticking tothose healthier habits? Seeingreal change happen in the com-ing year?

Uhh . . . that's a muchtrickier problem. I've hadcheeses that last longer thanmost year-end promises. What'sthe average survival rate? Amonth? A weekend? That'sbecause change isn't easy. If itwere, we'd all be living bal-anced, sane, enlightened livesinstead of feeling frantic andfrustrated about never havingenough time to do what wewant to do, to be who we wishwe could be (too often someonewho weighs 10 pounds less).

There's an old saying, Iforget who said, it but here'sthe gist of it: A fool is someonewho does the same thing overand over again and expects adifferent result. I'm not callinganyone a fool -- that would be avery naughty way to begin thenew year -- but I am saying thatif you have failed time andagain to make your New Year'sresolutions last, then maybe it'stime to take a completely newapproach.

Write down your goals?Make them small and achiev-able? Keep a journal of yourprogress? Great ideas, but I'vebeen recommending them for30 years. And no one's accus-ing me of being perfect.

If you want a differentresult, you have to take a differ-ent path. So this year, beforeyou stand naked in front of theGreat Mirror of

OH, BABY!Pregnancy fitness is importantfor you and your child

Creators News Serv ice/Heal th & F i tness December 5 , 2008

cont. on Pg. ?

WALK ON Get up and startmoving by beginningthis lifelong exercise

cont. on Pg. ?

CNS Photo courtesy of National Women's Health Resource CenterYou might have one on the way, but staying healthy and exercising is good for both you and your baby.

CNS Photo courtesy of Cooper Aerobic CenterThe best way to get started on your fitness journey is to start walking. Here at the Cooper Athletics Center, many people find this out by traveling their grounds.

cont. on Pg. ?

Diane SchlindweinCREATORS NEWS SERVICE

While some people enjoy thecamaraderie of working out at a fit-ness club, others prefer to exercisein the privacy of their own home.

Folks who sweat it out at a cluboften have an instructor to cheerthem on, along with a plethora ofexercise machines to choose from,every time they hit the gym. Onthe other hand, home exercisersusually like their privacy and areoften alone when they work out.

That's why those who are buy-ing fitness equipment for their per-sonal use should visit a specialty fit-ness retailer who understands exer-cise, answers questions and demon-strates the proper use of equip-ment, according to exercise physi-ologist and fitness consultantElizabeth Quinn.

Quinn, who reports on sportsmedicine for about.com, believesgood home exercise equipmentchoices are treadmills, ellipticaltrainers, stationary bikes, recum-bent cycles, step machines, crosscountry ski machines, rowing

machines and resistance equip-ment. According to her, the biggestchallenge is often deciding whichproduct is right for the person orfamily who is going to use it.

"There is not one piece ofequipment made for everybody.Getting in shape at home requiresself-motivation, tenacity, settingattainable goals and at least onepiece of the right kind of equip-ment," said David Utinski, whoowns and manages The BodyQuest Store Inc. in Springfield, Ill.Although most people don't comein for multiple machines, it's impor-tant to find the right one.

"Very rarely do people come into get a whole room of equipment,"he said. "However, exercise is aserious thing to do as far as chang-ing your body and your lifestyle.That's why we always qualify thecustomer who is buying the equip-ment."

The person who is sellingequipment should always ask sev-eral questions, said Utinski. Howmuch space is available? How manypeople are using it?

TRAINING AT HOMEFind the right equipment to work out in your house

CNS Photo by Diane SchlindweinWhen selecting a piece of home gym equipment, make sure that the one you pick is right for your body and anylimitations you might have.

Chandra OrrCREATORS NEWS SERVICE

Want to get more sleep?Tune out the technology.

That's right -- turn off yoursmart phone, power down the com-puter and skip the sensationalistnews programs. Technology is oneof the biggest barriers to a fullnight's rest.

The bright lights inhibit mela-tonin secretion, which tells yourbody that it's time to sleep. Late-night activities that actively engagethe mind, like checking e-mail,playing video games, text messag-

ing and watching television, alsomake it difficult to relax and transi-tion into sleep mode. Plus, it's easyto lose track of time and stay uplater than you intended.

"Anthropologists tell us that5,000 years ago, the average nightsleep was 11-12 hours a night.When the sun went down, it wasdark, boring and dangerous out-side, so people went to bed," saidJacob Teitelbaum, medical directorof the national Fibromyalgia andFatigue Centers, Inc., and authorof "From Fatigued to Fantastic!"($16, Avery).

"The use of candles initiallyshortened our sleep time. Thenlight bulbs were developed, fol-lowed by radio, TV and computers.We are now down to an average of6 1/2 to 7 hours of sleep a night,and this is simply not adequate toallow proper tissue repair," he said.

They don't call it "beauty rest"for nothing. Deep sleep stimulatesthe "fountain of youth" growth hor-mones and regulates appetite hor-mones, leaving you thinner andyounger looking.

Just one or two nights of poorsleep can cause aches and fatigue

and hinder concentration, learningand memory. Long-term sleepdeprivation has been linked to anincreased risk of heart problems,diabetes, obesity and psychiatricdifficulties like depression and sub-stance abuse. Poor sleep is also amajor trigger for chronic fatiguesyndrome and fibromyalgia,Teitelbaum said.

"Sleep is important for a num-ber of things, and we're still learn-ing. It helps with areas such asbrain development, consolidationof memories and enhancement oflearning," said Shelby Freedman

Harris, a top behavioral therapistwith the Sleep-Wake DisordersCenter at Montefiore MedicalCenter in New York City.

A good night's sleep startswith a proper winding down peri-od. Allow at least one hour of relax-ation time before bed to give yourbody a chance to calm down andlet your mind drift from the wor-ries of the day.

"Winding down is an impor-tant part of sleep hygiene," Harrissaid. "Creating a buffer period -- ora protected period of time betweena very stimulating or busy day and

STRESSBUSTERSHow to get awayfrom the problemsand get back torelaxationChandra OrrCREATORS NEWS SERVICE

If you find yourself barkingat the kids, snapping at cowork-ers, unable to focus, forgettingthings easily or even drivingtoo fast, you probably needtime to relax. However, ifyou're waiting for your yearlyvacation to unwind, you're wait-ing too long.

It's far more effective torecharge as you go, accordingto psychologist Suzanne Zoglio,author of "Recharge inMinutes: The Quick-Lift Way toLess Stress, More Success, andRenewed Energy!" ($15, TowerHill Press).

Using simple relaxationtechniques, you can restoreyour focus, confidence andenergy in less time than ittakes to run out for that mid-morning latte. The key is tocapture the spirit of that yearlyvacation each and every day.

"Stress is an everydayoccurrence. You have to man-age it or it manages you,"Zoglio said. "The best way torecharge is in short burstsevery few hours, every day.That way, your body has timeto re-center itself. If you wereto take 10 to 20 breaks everyday you'd never become overstressed."

Take time to manage yourstress, unwinding and refuelingas you go, and you reduce yourrisk of stress-related medicalproblems.

"Stress causes real symp-toms," said David Clarke, clini-cal assistant professor of medi-cine with Oregon HealthSciences University and authorof "They Can't Find AnythingWrong! 7 Keys toUnderstanding, Treating, andHealing Stress Illness" ($17,Sentient Publications).

"Stress that is strongenough or goes on for too longis capable of causing physicalsymptoms that can be just assevere as those of any disease,"Clarke said.

We generally associatethings like high blood pres-sure, acid reflux, peptic ulcersand a rapid pulse with high lev-els of stress, but stress canmanifest itself in a myriad ofways and affect vir-

SUPPLEMENTALHEALTHHow to decidewhich dietarysupplement isright for youDiane SchlindweinCREATORS NEWS SERVICE

While many of us haveheard about the benefits pro-vided by dietary supplementsand other natural products,knowing what to use and whento take it can be confusing atbest.

Supplements are becomingconsistently more important inthe United States, said TracyTaylor, executive director ofthe Natural ProductsFoundation, which also encom-passes the Dietary SupplementEducation Alliance.

"In terms of how well sup-plements are perceived, I thinkit's important to know thatthere are 190 millionAmericans who use them,"Taylor said. "Obviously takinga multivitamin is the most pop-ular thing to do as far as sup-plements go.

It's particular-

cont. on Pg. ?cont. on Pg. ?

cont. on Pg. ?

Creators News Serv ice/Heal th & F i tness December 5 , 2008

SWEET DREAMSTurning off technology might be thesolution for sleep

cont. on Pg. ?

CNS Photo courtesy of Crowne Plaza HotelsGetting the perfect night’s sleep doesn’t have to be a dream. Sometimes, it's as simple as turning off your television or cell phone.

Cindy CaffertyCREATORS NEWS SERVICE

All you need is love.

From the age-old wisdom ofthe Bible to the new-age advicescattered throughout the ubiqui-tous self-help and spiritual books,the underlying theme is love. Butwho knew that that the catch-phrase coined by the Beatles couldhold the key to happiness andopen the door to a healthier life?

Although there are few long-term studies directly relating hap-piness or love to longevity andoverall health, there has beenresearch indicating that a happierlife leads to a healthier life.

According to a 2005 study ofBritish civil servants inProceedings of the NationalAcademy of Sciences -- and citedon the popular health website,

WebMD -- the happier the partici-pants were, the lower the levels ofthe stress hormone cortisol, a hor-mone directly linked to heart dis-ease, a number one killer inAmerica.

The study monitored theblood pressure and heart rate of216 healthy government employ-ees in London both during theworkday and the workweek.Measurements of blood fibrinogenand salvia cortisol, the stress hor-mone linked to diabetes and heartdisease were taken after a stresstest, at which point researchersquestioned the happiness level ofthe participants. The higher thehappiness level was, the better thetest results. The study also indicat-ed that the participants with ahigher happiness level generallytended to stay happy and havelower stress during both work andleisure activities.

The U.S. Department ofHealth and Human Services linksstress to negative effects on thebody, and warns that both shortterm and long-term stress can havesignificant impact on your health.

But how do you start gettinghappy?

Gretchen Rubin, noted author

and creator of "The HappinessProject," which is also the title ofher upcoming book due outDecember 2009, addressed thecomplex issues of the simple con-cept.

"First off, part of happiness isgenetically determined. Each of ushas a different and

Joe WeiderCREATORS NEWS SERVICE

Tip of the Week: Throw awayyour scale. Too many of us getcaught up in the ritual of dailyweighings, fretting over the gain orloss of a pound or two. Your body-weight can fluctuate severalpounds throughout a single day,however, depending on your levelof hydration and food intake.Instead of relying on the scale, useyour mirror as a barometer of your

progress in your body transforma-tion goals.

Q: I've heard that to burn fatyou need to eat fat. It sounds like"The Riddle of the Sphinx" to me.Could you please explain what thismeans, Joe?

A: As paradoxical it mayseem, you can and will lose fat byeating fats. You can't just eat anykind of fat, however, and even thehelpful kind should cont. on Pg. ?

Creators News Serv ice/Heal th & F i tness December 5 , 2008

Linda PescatoreCREATORS NEWS SERVICE

By any measure, it was stress-ful to be Matt Saathoff in July 2008.The 31-year-old Omaha, Neb.,banker and law student and hiswife, Cat, had their first child, sonJamison, one month previously.

Work, school, family -- it wouldbe stressful for anyone. ButSaathoff did it all while sufferingconstant pain from a car accidenttwo years earlier.

"I forced myself never to missschool, never to miss work, so I justburned myself out," Saathoff said."I'd come out and I'd pretty muchjust have to sit on the couch and donothing."

According to the AmericanPain Foundation, 50 millionAmericans experience chronic painthat interferes with their daily activi-ties. Chronic pain is defined as anypain that lasts six months or more;

it can come and go, or it can be con-stant.

With a herniated disc, splin-tered vertebrae and damage to acervical nerve root, Saathoff wastaking strong painkillers that madestudying difficult. It was hard to sitfor extended periods.

"I was always shifting, alwaysmoving, never getting comfortable,"he said.

The pain and discomfort affect-

ed his marriage. He later learnedhis wife was "at her wits' end"because he was miserable all thetime, he said.

But just a month later, Saathoffhad his life -- and his wife -- back."As Cat describes it, I'm a 180 per-cent different person," he said. "Youdon't hardly recognize the Matt ofearly July compared to the Matt oflate August."

There was, however, no mira-

Chuck NorrisCREATORS NEWS SERVICE

It seems like health conscious-ness is everywhere. From the latestfad diet to the newest gym equip-ment, it seems like we can never getenough of trying to lose those stub-born pounds that we accumulate

throughout the year.However, we often overlook

those who need health guidance most-- our children. They are the ones fac-ing some of the greatest obstaclesand the most skyrocketing rates ofhealth-related problems because oftheir lack of exercise and consump-

tive practices. According to the World Health

Organization and the Centers forDisease Control and Prevention,childhood and teen obesity in the U.S.has tripled over the last 30 years.They also report one-third of adultsare now overweight, with another

third being obese. According to theirdata, those numbers have "increasedsharply for both adults and children"since the 1970s.

Helping young and old over-come apathy and master their healthis why I included the chapter, "Fit forthe Fight," in my new

KICKSTART For HealthChuck Norris' passion is getting kids into the martial arts

MANAGE THE HURT

Chronic paintreatments canhelp relievesuffering

HAPPYWAYSLove and happinessare unlikely aids toa healthier life

ASK JOEWEIDERThe fitness guru and"Master Blaster"answers your health questions

cont. on Pg. ?

CNS Photo courtesy of KICKSTART

Over 60,000 students have graduated from KICKSTART, a program founded by actor Chuck Norris to help get kids active.

CNS Photo courtesy of The Charleston Area CVBAlthough it is often underestimated, love and happiness can actuallyimprove your life and your health for the long term.

cont. on Pg. ?

cont. on Pg. ?