The Natchitoches Times presentsassets.matchbin.com/sites/1127/assets/G5QT_Slim___Fit_2012.pdfcan save a lot by buying it in bulk. 3. Recycle coffee grounds. The average coffee grounds

The Natchitoches Times presents

Weekend Edition, January 21-22, 2012

2 THE NATCHITOCHES TIMES Weekend Edition, January 21-22, 2012

Weekend Edition, January 21-22, 2012 THE NATCHITOCHES TIMES 3

HOURS OF OPERATION: Monday - Thursday 5:30 a.m. - 8:00 p.m.

Friday 5:30 a.m. - 7:00 p.m. Saturday 9:00 a.m. - 3:00 p.m. Sunday 1:00 p.m. - 5:00 p.m.

NORTHWESTERN STATE UNIVERSITY

WRAC FACILITY INCLUDES: Free Weights & Circuit Machines

Cardio-machines with cardio theater 3 Racquetball Courts 4 Basketball Courts

Indoor Walking/Jogging Track

Lockers/Steam Rooms/Private Showers Personal Training/Fitness Assessment Lab

Group Exercise Classes (included with membership)

Massage Therapy

Call 318-357-5269 or visit our website: http://wrac.nsula.edu

Check us out on Facebook: www.facebook.com/nsula.wrac

Group exercise classes include Yoga, High voltage cardio circuit, Pilates, Zumba, Hip Hop, Cardio Fit, and Teen/Tween conditioning for children!

W ELLNESS , R ECREATION & A CTIVITY C ENTER

Community memberships available!

PHOTO: YURI_ARCURS / YAYMICRO.COM


5 STEPSTO LOSING 5 POUNDS

WALKIf you want those holiday pounds

to take a hike, put on your walkingshoes. Walk in the morning beforeyou go to work. The early burst ofenergy will set your metabolism toburn hotter all day.

If you have a full hour for lunch,use at least half of it for a great walk.It will burn calories and energize youfor the afternoon.

ADD SOME CRUNCHCrunchy veggies make a great low-

calorie snack. Carrots, celery andpepper strips are tasty, healthy andlow in calories.

A few crunchy whole-grain crack-ers are OK, but be sure to read thenutrition facts and purchase a low-fat variety.

DRINK SUFFICIENTWATER

Drink eight glasses of pure watereach day.

When the body isn't hydrated itprotects itself by storing water. Youprobably had a pound or two ofstored water long before those holi-day pounds came on board.

When you start drinking sufficientwater, that stored water weight youare carrying will drop off, too. As anadded plus, water is wonderful forthe complexion.

EAT MORE OFTENFive to six small meals a day will

keep your blood sugar from fluctuat-ing. Your body will more easilyabsorb the nutrients it needs andgive the metabolism a boost as well.

Food breakdown, digestion andabsorption burn calories. The act ofeating is healthy. Make sure whatyou eat is also healthy.

GET SUFFICIENT SLEEPStudies show that women who

sleep five hours or less gain signifi-cantly more weight than those whoget between seven and eight hoursof sleep.

Go to bed a little earlier and donot fall asleep watching television.Sleep study specialists have discov-ered people who fall asleep whilewatching television do not sleepsoundly.

Adopting healthy eating habits,along with a healthy lifestyle, willhelp you lose weight and prevent itfrom returning. Eat plenty of rawfruits and vegetables. Drink water inplace of sugary sodas and juices.Make walking and other exercisepart of a daily regimen and get plen-ty of rest.

These five steps will help yourestore and maintain your desiredweight after any indulgent holidayor celebration.

Are pumpkin pie and other holiday goodies showing up asextra pounds on the scale? Here

are five steps will send those five extrapounds packing in a matter of days.

PHOTO: ROLFIK / YAYMICRO.COM


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Frugal, Healthy LivingEAT RIGHT WITHOUT

OVERSPENDING

At first, the idea of reducing your food budget may seem unthinkable,but with a little bit of practice and a lot of planning it will become eas-ier as you go along.

Here are some suggestions on how you can keep up with yourdaily food requirements without having to go over budget.

1. Create a grocery list and stick to it.Take the time to list all the food items you absolutely need and

leave out the ones you can live without. Once you're at the grocery store, stick to buying only the items on

your list and avoid making impulsive purchases.

2. Compare prices.Just because you are used to a certain product does not mean

you can't look around for more practical options. Keep in mind that branded products usually cost more than less-

er known items, but the quality is sometimes just the same.Also, if a product can be stored for a while without spoiling, you

can save a lot by buying it in bulk.

3. Recycle coffee grounds.The average coffee grounds can give you a rich flavor even after two or

three uses. In order to maximize the taste of recycled coffee grounds, usea permanent filter on your coffee maker instead of disposable paper ones.

You should also keep the coffee grounds in the fridge in between uses.

4. Keep restaurant dinners to a minimum.It's perfectly fine to enjoy a fancy dinner every once in a while, but as much as

possible, try to cook your own meals at home.If you are on the road and have to eat out a lot, you may want to try local

hangouts instead of dining at five-star restaurants all the time.

People today are findingways to cut down on allsorts of expenses, including

the basic ones like housing,clothing and food.

PHOTO: TIMBRK / YAYMICRO.COM


T he Ideal Protein diet protocol was developed by Dr. Tran Tien Chanh in the 1990s. While working in a sports medicine clinic in France, Dr. Chanh designed a high protein diet protocol that helped athletes maintain a healthy weight without sacrificing lean muscle mass. Also working on obesity-related issues, Dr. Chanh soon discovered that the

same diet helped obese patients achieve quick, healthy, long-lasting weight loss.

The protein diet was developed in the United States by Dr. George Blackburn in the mid-1970s, and launched in France in the 1980s. Expanding on the idea of using high levels of protein in the diet to maintain lean muscle mass while burning stored fat, Dr. Chanh created a line of products that are high in protein, contain 8 amino acids, and are 95 percent bio-absorbable. Dr. Chanh’s company, Ideal Protein, is now an international company, and clinics can be found across North America and Europe.

The Ideal Protein diet uses medically designed and manufactured soy and whey protein products in combination with select vegetables and animal proteins. Carbohydrate consumption is limited, so grains, dairy products, fruits, and sugars are temporarily restricted from the diet. Ideal Protein products include shakes, protein bars, soups, cereal, omelet, pancakes, stew, chili, spaghetti, puddings, soy puffs, soy chips, soy nuts, salad dressings, condiments, and vitamin and mineral supplements.

The Ideal Protein diet uses the principles of ketosis, along with regulating insulin and glucagon levels to promote the burning of stored fat for energy. By restricting carbohydrate consumption to between 20-30 g per day, the pancreas will stop producing insulin, which carries glucose into fat cells for storage, and produce glucagon, which opens fat cells and pulls the stored energy out to be used. High levels of soy and whey proteins help build and maintain lean muscle mass, so the internal organs are protected and the body burns more calories. At the completion of the diet, pancreatic function is stabilized and lean muscle mass is increased.

It is purported that the Ideal Protein diet is safe and effective for people with type II diabetes, as it normalizes insulin and blood glucose levels; however, people with type I diabetes are placed on an alternative plan. As well, people who have difficulties digesting protein may not digest the Ideal Protein products effectively. Pregnant and nursing mothers should not engage in any weight loss program. For more information on Ideal Protein and other advanced aesthetic treatments available at About Face, Skin, Spa, and Laser, please call 318-448- 6288 or visit . Free consultations are available with advanced reservations. Commit today to Ideal Protein for a healthier, happier tomorrow.

50% OFF Enrollment

Expires Feb. 14, 2012

WHAT IS THE IDEAL PROTEIN DIET? BY: JUDITH NANCE, MD


It’s Time to Step Back

Into Life

www.NatchitochesWomensCare.com

Martin Aviles, MD offers NovaSure ® , an FDA-approved procedure, uses a slender surgical device inserted through the cervix into the uterus to deliver electrical energy to “ablate” or permanently remove the endometrial lining. Removing the uterine lining reduces or may even eliminate bleeding.

The procedure requires no incisions and can be performed in an outpatient setting under local anesthesia. It generally takes less than five minutes to complete.

The benefits of an endometrial ablation procedure include a rapid treatment time, excellent safety record, no required hormonal pre-treatment and high success and patient satisfaction rates.

As with any surgical procedure, prospective patients should fully understand the risks and benefits of an endometrial ablation beforehand. Itʼs only appropriate for pre- menopausal women who have completed childbearing and do not wish to become pregnant in the future.

Call 352-9595 and let us help you step back into LIFE!

1 in 5 women lives with very heavy

periods. Periods that get in the way of everyday life. Periods that keep you from the people you love and the things you enjoy. An endometrial ablation is a 5-minute procedure that can lighten - or end your heavy period without on-going pills and without hormonal side effects. For over 90% of women, menstrual bleeding is dramatically reduced or stopped.

The good news is that new minimally invasive treatment options can permanently reduce or eliminate bleeding. For example, an endometrial ablation procedure, available at Natchitoches Women’s Care, avoids the complications and costs of traditional drug and surgical therapies previously used for this purpose.



List of Services • Preventative Woman’s Health Service • Pre-pregnancy Counseling • Contraceptive Services • Regular & High Risk Obstetrics Care • Treatment of Obesity Related Reproductive Health Disorders • Gynecologic Services including Gynecologic Endocrinology and Urogynecology • Minimally Invasive In-Office Treatment • Dietary Counseling • Hormone Imbalance Treatment • Bio-Identical Hormones Treatment

655 Bienville Circle • Natchitoches, LA 71457 Phone: (318) 352-1108

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Dr. Moshood Olatinwo Board Certified Obstetrics/ Gynecology

Rebecca Breaux APRN, WHNP-BC

Popeye’s Diet SecretLET SPINACH

CHANGE YOUR LIFE

However, Popeye’s use of spinachto boost his strength was notunfounded, as spinach is one of thehealthiest foods for making yourbody stronger and healthier.

Spinach is considered to be theone of the most nutrient-rich foods.It provides powerful antioxidantprotection, is rich in minerals andvitamins and will increase yourenergy levels.

It is important to also recognizethe long-term benefits of incorpo-rating spinach into your diet.

Eating one cup of spinach twice aweek has been shown to increaseyour body’s protection againststress, inflammatory problems, car-

diovascular problems, bone prob-lems, and various types of cancer.

Increasing your intake of spinachmight just be a matter of adding it tomeals you already eat.

Use spinach leaves in salad. Addspinach to an omelet for added fla-vor and nutrition. Stir some spinachinto pasta dishes or place it on ahomemade pizza.

Another easy option is to simplytoss some spinach with olive oil andgarlic over low heat for a deliciousside dish.

Adding spinach to your regulardiet is simple. The benefits ofincreasing your intake will far out-weigh the hassle.

It may seem like old Popeyecartoons were just a cleverscheme to get reluctant

children to eat spinach. Infact, that may be correct.

PHOTOS: SILENCEFOTO, ROOK / YAYMICRO.COM

FACT: Spinach is packed with flavonoids, a typeof phytonutrient that has been shown to fightcancer. Flavonoids can slow cell division in humanstomach and skin cancer cells. Spinach has alsobeen shown to protect against aggressive forms ofprostate cancer.


We look forward to helping you get healthy in 2012!

810 University Parkway, Natchitoches, LA

318-238-5464 Imoan Clairborne and Alaina Kelley Get W eight Loss Results With Us At Smoothie King!

Smoothie King isn’t just for athletes though with a great variety of smoothies

and nutritional snacks and products there is truly something for everyone at our store!

Be good to yourself ®

We have the best strawberry/banana smoothie in town,

and our customers agree the Angel Food smoothie really is heavenly!

Getting Physical Activity at Work

That’s not strictly true, though. There are ways in which you can be physically active

at work, provided you have the motivation. The follow-ing tips will help you get regular bursts of exercisethroughout the day, benefiting both your physical andmental health.

TAKE A HIKETake the stairs instead of the elevator whenever you

can. Start off slowly. Don’t make your first trip via thestaircase one that involves having to walk up eightflights of stairs. Increase the number of stairs you walkup over time. After a few months this will become ahabit and you will rarely even consider about takingthe elevator.

GET AWAY FROM THE DESKVolunteer to run errands around the workplace. If

someone in your department wants something deliv-ered to a colleague three floors down, then volunteerto take it. Don’t think that your position and status inthe company mean that you can’t volunteer for such atask. Leading by example is the best way to lead. You’llgain respect as well as improved fitness levels!

A LUNCH BREAKSee if any colleagues want to join you for a

lunchtime walk. Walking for 30 minutes outside in thefresh air will provide you with your recommendeddaily quota of exercise, and leave you feeling re-ener-gized for the afternoon ahead.

Remember to take regular breaks from you work-space throughout the day. One trick to ensure you dois to drink plenty of water. At least then you’ll have towalk to the washroom every so often.

If your job’s a sedentaryone — one that you sitfor long periods of time

to carry out — you maythink that it’s impossible totake any physical exercisewhile at work.

PHOTO: MARAD777 / YAYMICRO.COM

One easy wayto burn extracalories at workis to changehow you meetwith people.Instead of doingsit-down meet-ings all the time,switch to "walk-and-talk" meetings whenyou've got tohave shortexchanges withcoworkers. Andinstead of picking up thephone or sending anothere-mail, get upand see the person face-to-face. It's healthier andcould be a good careermove as youcommunicatebetter in person.

TIP: Change How You Meet



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(Formerly Mutual Credit) (318) 357-1544

Fax: (318) 357-1543

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Make Your Own HummusAN EASY, LOW-FAT TREAT THAT CAN BE MADE AT HOME

Today, you can even find ready-made versions in yourgrocery store's refrigerator section. If you're a fan of thegarlicky chickpea dip, you should know that hummus isnot only inexpensive to make, it only takes a few minutesto prepare.

If you have a food processor, making hummus is aseasy as dropping in the ingredients and giving them awhir. The result is a thick, zesty hummus that's far tastierthan store-bought, and you can customize it to your owntastes.

What's even better is that homemade hummus is bet-ter for you. Without all the oil, preservatives and sodiumof the in-a-tub variety, hummus is low in fat, low in calo-ries, and packed with fiber.

Served with baked pita chips, it makes a healthfulsnack, or hummus can be spread on bread with cucum-bers or sprouts for a filling lunch.

Once an exotic treatonly found in MiddleEastern restaurants,

hummus has become aparty food staple in theUnited States.

PHOTO: ELENATHEWISE / YAYMICRO.COM

MAKE IT YOUR OWNMake your hummus extra-special by stirring in extras: chopped Greek olives,

roasted red peppers, diced jalapenos, or a teaspoon of your favorite hot saucecan all add an extra kick.

Find your own favorite way to make and serve hummus, and you'll find thatyou make it time and time again when you're in a pinch and want a healthysnack.

BASIC HUMMUS DIP RECIPE1 can chickpeas, drained2 tbsp. olive oilJuice of 1/2 fresh lemon1/4 cup sesame tahini1 or 2 whole garlic cloves (to taste)

DIRECTIONS: Combine in food processor andprocess until smooth. If hummus is too thick, thinwith a little water until desired thickness. Sesametahini has a consistency much like peanut butterand is available in the ethnic food section of almostany large grocery store, or at Middle Eastern mar-kets. One jar will last you a long time, and it staysfresh for a year or more.


1) Packed with Protein. A sub with meat, poultry or seafood provides at least 30% of daily protein needs. 2) Fiber-Friendly. When made on 9-grain wheat bread a sub provides 5g fiber or 20% of your daily fiber needs. 3) Free of Artificial Trans Fat (partially hydrogenated oil). 4) A Source of Essential Vitamins and Minerals. Every sandwich contains 30% of the daily value for vitamin C, 15% the daily value for iron and they also contain vitamin A and calcium. 5) Filled with Nutrient-Packed Fresh Veggies. You get 1 cup or 1/3 of your veggie requirement. 6) Rich in Energy Boosting Complex Carbs. The fuel that your body and brain needs to function throughout the day! 7) Better for the Heart. Our 8 sandwiches with 6g of fat or less are also low in saturated fat and cholesterol. 8) Easy on the Calories. SUBWAY ® Restaurants offer 10 regular 6” subs with 400 calories or less. 9) Great with our Better-for-You Sides and Beverages. Add baked chips, fresh apple slices or low fat yogurt as a guilt-free, delicious side. 10) Great Tasting!

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Calories from unplanned snacksadd up fast, and will ultimately pre-vent you from reaching your idealweight. When you think about howmuch effort you put into the rest ofyour diet, it’s a shame to fail becauseof a few snacks here and there.

Next time you find yourself reach-ing for something to munch betweenmeals, stop and ask yourself if you’rereally hungry. Be absolutely honest.Your answer will determine whichstep you take next.

ARE YOU REALLY HUNGRY?

If you are reaching for a snackbecause you’re genuinely hungry,then you should go ahead and havesomething to eat.

Leaving yourself to get ravenous is amistake because you never knowwhen your willpower will throw in thetowel.

The important thing is to be carefulabout what you eat. Reaching for aquick fix like chocolate, cookies orchips may be tempting, but they won’tkeep the hunger pangs away for long.Before you know it you will be reach-ing for another hit.

Instead, aim for a healthy snackthat contains fewer calories butmakes you feel more satisfied. Goodchoices are fresh or dried fruit, low-fatyogurt, air-popped popcorn, ricecakes, or chopped up vegetables withlow-fat hummus.

NOT HUNGRY?If the answer is no, you’re not hun-

gry, then you need to step away fromthe fridge, cupboard, or vendingmachine as fast as possible.

Next, establish why you are eatingwhen you’re not hungry. Is it out ofhabit, or could it be because you’re

bored? Whatever the reason, you need to

plan a distraction to implementwhenever you find yourself reachingfor unnecessary snacks. Some peoplefind brushing their teeth not onlygives them something to do, but thefresh taste in their mouth takes away

their craving. Other techniques are to phone a

friend, go on the internet, put the ket-tle on, paint your nails or do someexercise.

It doesn’t matter what the activity is,as long as it takes you away from thesource of food.

PICK WISELY: DON’T LET SNACKS RUIN YOUR DIET

When you’re trying to lose weight, youneed to be careful about what you eatbetween meals.

It’s Not Just the Meals

PHOTO: ARIWASABI / YAYMICRO.COM



E NCOURAGES YOU TO GET FIT

THIS YEAR ! www.natchitocheshospital.org www.natchitocheshospital.org

TARGET YOUR LEGS FOR GREAT RESULTS

Even women who aren't overweightcomplain that their thighs are too big ortoo fat. Unfortunately, there's no shortcutto losing weight in the thighs, or any otherpart of the body for that matter.

However, there are some very effectiveexercises, diets and weight-loss programsthat can help you lose weight all over yourbody and eventually help you get the slimthighs you want.

AT HOMEOne of the best ways to achieve slimmer

thighs is to perform certain exercises reg-ularly.

Workouts that target the thighs specifi-cally include leg lifts, squats and lunges.These are very simple exercises that don'trequire any expensive equipment and thatyou can do at home.

In their desire to lose thigh fat as fast aspossible, some people strain their musclesby working out too hard or too long. Butthis isn't the proper way to do these exer-cises.

The secret is to start with short but fre-

quent routines. You can gradually increasethe duration as your thigh muscles getstronger.

AT THE GYMIf you prefer working out at the gym

using exercise equipment, the best thigh-trimming exercises involve the use ofresistance machines. These equipmentwill not only help you lose excess fat inyour thighs, but also make your thighmuscles become stronger and moretoned.

While thigh-targeted exercises do workvery well, experts recommend that youalternate these with a cardiovascularworkout. The combination of resistancetraining and cardio training will improvethe physical condition of all the otherparts of your body.

Just remember that there's no overnightsolution to overweight thighs. But if youhave discipline and determination, and ifyou follow the right weight loss plan, youcan have slimmer and shapelier thighsbefore you know it.

The thighs are among the most com-mon problem areas among over-weight people, especially women.

PHOTO: OLGA_SWEET / YAYMICRO.COM

Secrets toSlimmer Thighs


Documents

The Natchitoches Times presentsassets.matchbin.com/sites/1127/assets/G5QT_Slim___Fit_2012.pdfcan save a lot by buying it in bulk. 3. Recycle coffee grounds. The average coffee grounds