Transylvania Times Health Feature

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THE TRANSYLVANIA TIMES • January 24, 2013 1

Achronic health condition, such as diabetes,fibromyalgia or arthritis can sometimes lead todepression and frustration.

A six-week course at Silvermont Opportunity Center inBrevard beginning in March will help those suffering fromone or more chronic health conditions to learn how tomanage pain and fatigue, increase fitness and self-confi-dence, and lessen the impacts of depression and frustra-tion.

The course, called Living Healthy with a Chronic HealthCondition, is open to not only those with a chronic healthcondition, which is any kind of ongoing health issue. Theclass is also available to the loved ones or caregivers ofthose with a chronic condition.

Alice Taylor is the Silvermont Opportunity Center direc-tor. Taylor suffers from chronic health conditions and plansto attend the course.

“I’m tired of feeling bad and complaining,” she said.

Taylor is “proud of her independence,” but chronichealth problems are a reminder of one’s “mortality” and tolearn “what you can and can’t do,” she said.

According to the National Council of Aging, 91 percentof older adults have at least one chronic condition, and 73percent have at least two.

Four chronic conditions — heart disease, cancer,stroke and diabetes — cause almost two thirds of all

deaths each year, according to the Council.

The impact of chronic health conditions also has a sig-nificant financial impact.

Chronic disease makes up 75 percent of the money thecountry spends on health care, while 1 percent of healthdollars are spent on public efforts to improve overallhealth, according to the National Governor’s Association.

In 2011, the cost of chronic disease was roughly $2.8trillion, which is an average of $9,216 per person.

Rebecca Chaplin, the aging program specialist withLand of Sky Regional Council, oversees the Living Healthywith a Chronic Health Condition course.

“The good news is that we can learn to manage chronicconditions,” she said. “ While they may not go away, peo-ple living with chronic conditions can practice self-man-agement to help support optimal health and quality of life.In doing so we can also reduce health care expenses.”

The following are some of the subjects that will be cov-ered during the Silvermont course. They are based on fiveyears of research done by Stanford University. The sub-

jects include how to:

• manage pain, fatigue, depression and frustration;

• improve and maintain health with appropriate exercise;

• use medications wisely;

• communicate effectively with family and professionals;

• eat for health;

• set goals that are doable;

• solve everyday problems;

• evaluate new treatments;

• relax and manage stress; and

• work in partnership with your health care team.

Silvermont Opportunity Center also has several otherprograms related to health, including exercise and yoga.

The Living Healthy with a Chronic Health Conditioncourse will meet from 4:30 p.m. until 7 p.m. for six consec-utive Tuesdays beginning March 12. To register, callTaylor at 884-3166.

Hope For Living With A Chronic Health Condition

Alice Taylor looks forward to the new six-week course on managing chronic health conditions.

The Opportunity Center is located atSilvermonth Mansion in Brevard.

Taking the time to eat right and live a healthy lifestyleis challenging for anyone with a demanding workschedule and busy personal life. Nowhere is this

truer than in the restaurant industry, where long hours,high stress and easy access to food can be a recipe forpoor health.

Brevard’s restaurants are full of food-service profes-sionals who have spent years learning to take care ofthemselves under adverse circumstances. With decadesof experience, many of them have gathered a few hard-earned pearls of wisdom about staying healthy in a stress-ful, demanding world.

Mike Young, owner of Falls Landing, has been in therestaurant industry for 30 years. For him, the secret tostaying fit is pretty simple: stay active, and be disciplined.Young said his biggest temptation is easy access to frenchfries, which can be hard to resist. However, for better orworse, he loses his appetite when he’s stressed, so thehectic restaurant environment in some ways helps himkeep the weight off.

Another way he stays trim is by walking to and fromwork, which is just under a mile each way.

“As silly as that may sound, it adds up over the courseof a week.”

His wife, Kim, said that unlike her husband, she’s moreinclined to eat in response to stress, which is a problem intheir line of work.

“Stress eating is probably what makes most restaura-teurs on the unhealthy side,” she said.

“For me, if I can fit in other activities outside of therestaurant, I stay mentally healthy. Then I don’t get boggeddown, and don’t do a lot of emotional eating based onstress. That’s the key.”

Staying active outside of work is something that almostall local restaurateurs cite as important. Adam Perkinsworks at his family’s business, Rocky’s Grill & Soda Shop,and said his job makes it difficult to have good eatinghabits. It’s easy to snack on soda and potato chips, especially when there’s no time to sit down and eat.

(Continued on page 3)

Chef Mike Nemeth from the Jordan StreetCafe handles a large loaf of fresh bread.Despite the popularity of his bread among customers, Nemeth says its something youdefinitely have to eat in moderation.

Local Restaurateurs Offer ARecipe For Healthy Living

WWW.TRANSYLVANIATIMES.COM

t’s that time again – the New Yearwhen many of us think about whatwe would like to accomplish. Oneof the top resolutions has always

been to be healthier and in better shape.Yet, weight loss can be very confusing andfrustrating. Fad diets and weight lossproducts can sometimes help you loseweight quickly, but it is rare that peopleare able to keep these pounds off in thefuture. Adopting healthy eating habits is thesafest and most effective way to loseweight, and keep it off. Cyndi Pittman, RD, a registered dieti-tian at Blue Ridge Community HealthServices offers these general tips to eat-ing healthy: • Drink plenty of calorie-free drinks(water, tea, coffee, diet soda). You may bethirsty, and not hungry. • Get plenty of fiber. Vegetables, fruits

and whole grains are good sources offiber. Have high fiber cereal or wholewheat bread every day. • Cut back on sugar. Drink less fruitjuice, soda or sweet drinks. • Avoid eating before you go to bed.

Have a glass of water or caffeine-freeherbal tea. • Make fruits and vegetables part ofeach meal. • Drink water while you cook. • Divide your plate into four equalparts. Use one part for meat, one part forstarch (such as rice, pasta, potatoes orbread) and two parts of non starchy veg-etables (salad, green beans, broccoli,cabbage, greens). • Enjoy fruit for dessert instead ofcake, pie or other sweets. It is very important to pay attention toyour body; when you feel like you’ve hadenough to eat—stop eating! If you still feelhungry or unsatisfied, wait at least 10 minutes before having more food. Often,the craving will go away. Eat slowly andput your fork down between bites, cut yourfood one bite at a time. Keep all food in the kitchen and avoideating elsewhere like in the car, the bed-room or in front of the television. Finally,remove your plate as soon as you havefinished eating, this will help prevent youfrom eating out of habit when you’re notreally hungry.

Many days, we are so busy we don’tmake the healthiest choices about whatwe eat, especially when we are extremelyhungry which is why it’s even more impor-tant to plan your meals ahead of time.Remember to eat at least three times perday; skipping meals does not help youlose weight. Have a happy new year – one whenwe all can strive to eat healthier.

January 24, 2013 • THE TRANSYLVANIA TIMES2

Ahealthy diet plays a significant role ina person’s overall health. Without ahealthy diet, men and women are

more susceptible to disease and otherpotentially harmful ailments. But when many people think of a healthydiet, a lack of flavor is often one of the firstthings to come to mind. That’s a commonmisconception, as a diet that’s healthy andfull of nutrients can simultaneously be fla-vorful. In fact, it’s easy to enjoy many ofyour favorite dishes in a way that makesthem much healthier. Oftentimes, a fewminor alterations to a recipe is all it takes toturn the dish from high-risk to healthy.

Trim the fat.

No one wants to eat fat, but fat isn’tentirely bad for you. Fat can help your bodyabsorb vitamins A, D, E and K, and replac-ing fat with something like carbohydratesdecreases how much these valuable vita-

mins are absorbed. In addition, dietary fatreleases chemicals in the brain that makeyou feel full, reducing the likelihood thatyou will overeat. Those are just a few of the benefits ofdietary fat, which is an essential element ofa healthy diet. But overconsumption ofdietary fat can be dangerous, and manypeople simply need to trim some fat fromtheir diets. One way to do that is to reducehow much butter, shortening or oil you usewhen cooking. For some recipes, you maybe able to cut suggested portions of suchingredients by half without replacing them;however, for others, especially those forbaked goods, these items may have to bereplaced. In the case of the latter, find asuggested alternative to high-fat items, andonly use half of the high-fat item listed inthe original recipe. Chances are you won’ttaste the difference, but your body will bebetter for it.

Substitute healthier fare.

Substituting items is another way to turna favorite dish into a healthier dish withoutaltering the flavor dramatically, if at all. Forexample, instead of cooking with enrichedpasta, purchase whole-wheat or whole-grain pastas, which are higher in fiber andlower in calories. If a recipe calls for usingmilk, choose fat-free milk instead of wholemilk. Doing so reduces your fat intake bynearly 8 grams per cup. Recipes can even be made healthier bysimply cutting back on the main dish andadding more vegetables. Instead of usingthe recommended amount of meat orchicken, scale back and make up for it withadditional vegetables, which reduces yourcaloric and fat intake while adding morevitamins and minerals to your diet.

Change your methods.

Certain cooking techniques are healthier

than others. Frying foods or cooking withfat, oil or salt is not the healthiest way toprepare a meal. Some of your favorite dish-es that call for frying or cooking in oil canbe just as flavorful if you opt for healthiermethods like braising, broiling, grilling, orsteaming. When recipes call for bastingfoods in oil or drippings, forgo theseunhealthy options and baste foods in veg-etable juice or fat-free broth instead. What you use to cook can also behealthy or unhealthy. Nonstick cookwarewon’t require you to use oil or butter tokeep foods from sticking to the pan. Thisreduces the amount of fat and calories youwill consume, and you likely won’t notice adifference with regards to flavor. Men and women who enjoy food andcooking their own meals can take severalsteps to make those meals healthier with-out sacrificing flavor.

Make Your FavoriteRecipes HealthierUsing nonstick cookware when preparing your favorite mealscan reduce reliance on oil or butter, cutting fat and caloriesfrom your diet.

For decades, people have turned to dietsoft drinks as a healthier alternative toregular soft drinks. However, consum-

ing diet soda on a regular basis may havesome serious health ramifications, includ-ing weight gain. It may seem counterintuitive to suggestthat diet sodas may be causing people togain weight, particularly because thesesodas are commonly consumed by peoplewho are trying to lose weight. However, arti-ficial sweeteners found in some diet sodasmay increase a person’s risk of obesity. It’snot entirely what you are eating that cancause weight gain but what the body thinksit is eating (or drinking) that plays a role. There are two factors at play with regardto the artificial sweetener conundrum. First,The University of Texas Health ScienceCenter in San Antonio has researched thepotential link between obesity and artificialsweeteners. Researchers have found thatsomething in the chemical structure ofthese sweeteners alters the way the brainprocesses the neurotransmitter serotonin.In addition to helping with sleep, mood and

other functions in the body, serotonin helpstell the body when it is full. When naturalfoods and sugars are consumed, serotoninsignals to the brain to turn off your body’sappetite. However, artificial sweetenersmay prolong the release of serotonin, andyour appetite remains in full force long afterit should have abated. Another component of artificial sweeten-ers, particularly aspartame, is that thesechemicals can trick the body into thinking ithas, in fact, consumed sugar. That triggersthe pancreas to produce the insulin neededto regulate blood-glucose levels. It alsocauses the body to store the glucose as fat.This can lead to low blood sugar, whichmay cause you to eat a sugary treat inresponse. Having diet soda or eating a sug-arless item once in a while won’t create anylong-term effects. But repeatedly relying onartificial sweeteners could affect appetiteand change blood sugar levels for good. These aren’t the only consequences todiet soda and other beverages. Drinkingdiet soda regularly may affect cardiovascu-lar health. According to the American Heart

Association, research presented at theAmerican Stroke Association’s InternationalStroke Conference found people who drinkdiet soda every day have a 61 percent high-er risk of vascular events than those whoreported no soda consumption. Regular soda isn’t a better alternative. Itcan contribute to weight gain and cardio-vascular issues as well as an increased riskfor diabetes. A 2011 review published in thejournal Circulation stated that a positiveassociation has been shown betweensugar-sweetened soft drink consumptionand weight gain in both children and adults. Nutritionists and doctors have advisedthat instead of adding artificial sweetenersto water and other beverages, flavor themwith lemon or lime juice. Instead of drinkingdiet soda, opt for unsweetened tea or plainwater. Although diet soda may seem a likelyoption to help curb calories and preventweight gain, such beverages may actuallybe having an adverse effect on a person’sweight.

Diet soda may seem healthierthan sugary drinks, but it maycause weight gain and contributeto obesity.

Can Diet Soda Cause Weight Gain?

Healthy Eating For The New Year

I

Cyndi Pittman, RD

Enjoy fruit for dessert instead of cake or other sweets.

Stock Your Pantry With These Food Staples

When hunger pangs arrive and youhead to the kitchen to prepare ameal or a snack, it helps to have

healthy foods on hand so that you can fillup without filling out your clothes. Sugary or fattening foods may be popu-lar snacks, but consuming too many ofthese items can cause health implications,including weight gain, that could last foryears. Although health experts tout certain“super foods” that are essential for thebody, there are run-of-the-mill foods thatare far less glamorous but pack their ownhealthy punch and are much more readilyavailable. When making your next shopping list, besure to add these items.

Rice: Starchy rice is a versatile food thatcan accompany many meals. Whetherserved as a side dish or on its own or withsome broth in a soup, rice can help satisfyhunger and keep the stomach feeling full. Low-fat yogurt: Yogurt can be enjoyedas a snack any time of the day. Rich in calcium and healthy probiotics, yogurt caneven replace certain ingredients in recipes,including creams and sour cream. As a

dessert, yogurt is a better option than morefattening puddings or ice cream. Thickervarieties of yogurt can help you feel fuller,longer.

Unsalted nuts: An excellent protein-richsnack, nuts can be the go-to food when youneed a nutritional pick-me-up. Althoughthey tend to be high in fat, much of the fatcontent is unsaturated fat that is rich inomega acids necessary for cardiovascularand neurological health. Nuts can be sprin-kled on salads or served with cheeses tomake meals more satisfying.

Canned or dried fruits: Fruits that arepacked in natural fruit juices are just ashealthy as fresh produce. However, theycan be stored for longer periods of timewithout spoiling. Many people do not con-sume the recommended servings of fruit,and having canned or individually pack-aged fruit cups available makes it easy toinclude fruit in your diet. Fruits are full ofrequired vitamins and are a natural fibersource to keep digestion in check. Driedfruits can be added to nuts to make ahealthy trail mix. Raisins, for example, are

a great source of iron, which helps theblood transport oxygen.

Beans and legumes: These foods arehigh in protein as well as fiber, generally ina low-calorie package. Beans and legumescan replace meats as a protein source inmany meals when the goal is to reducecaloric and fat intake. Beans can be used tothicken sauces or make foods more hearty,helping to stretch them further.

Vegetables: Whether fresh or frozen,vegetables are a must-have staple.Vegetables are ripe with vitamins and min-erals, and pack a lot of punch with very lowcalories and fat. People need not worryabout filling up on vegetables, and they’reone of the snacks that can be eaten inabundance without worry of racking up a lotof calories. Aim to have half of your platefilled with vegetables at every meal, whichwill keep you full. Lean protein sources: Fish, poultry andlean cuts of meat are often the basis formeals. They can be kept and enjoyed inmoderation. Rich cuts of pork and beef maybe flavorful but are high in saturated fats.

Lemons or lemon juice: Rather thanseasoning foods with salt and butter, lemonjuice is a tasty flavoring that lends itself wellto many types of foods. Lemons and limescontain limonene, furocoumarins and vita-min C, all of which help reduce your risk ofcancer.

Cranberry juice: In addition to being anantioxidant, 100 percent cranberry juicehelps fight bladder infections by preventingharmful bacteria from growing. The juicecan be consumed on its own or diluted toadd a splash of flavor to water.

Figs: Many people underestimate thenutritional value of figs. Figs can be eatenfresh off of the tree. Think about addingmashed figs to batters for healthier breadsor even desserts. A good source of potassi-um and fiber, figs also contain vitamin B6,which produces mood-boosting serotonin,lowering cholesterol and preventing waterretention.

There are many healthy and versatilefoods that can be stored in the pantry with-out spoiling. They make for quick snacksand help keep you feeling fuller, longer.


TRH was again named oneof the nation’s Top Performers on core quality measures by The Joint Commission, the leading accreditor of healthcare organizations in America. TRH is the only hospital in Western North Carolina—and only one of 244 hospitals across the entire United States— to achieve the prestigious Top Performer status two years in a row. The hospital earned the national recognition for both pneumonia care and surgical care.

Transylvania Regional Hospital is one of only 602 U.S. hospitals out of nearly 3,400 examined in 2011 to earn the distinction of top performer for attaining and sustaining excellence in accountability measure performance.

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Recipe For Healthy Living(Continued from page 1)

Consequently, Perkins tries

hard to stay active when

he’s not at work. “I do

CrossFit here in town, and I

go on hikes, get out in the

woods. I try to get outside

as much as possible,” he

said.

His mother, Dee Dee,

said that in addition to exer-

cise, the key for her is “bal-

ance.” The daughter of a

restaurant owner, she’s

been around the industry

her entire life. She admits

to having a sweet tooth, so

the soda shop, which also

sells ice cream and sweets,

is particularly challenging.

“It’s okay to splurge and

treat yourself,” she said,

“but you have to know what

your limits are. You don’t

want to drink three Coca-

Cola’s a day. It really does

have to come as rewards

instead of daily indul-

gences.”

John Strauss, of Hob

Nob, said that as a chef,

one of his greatest chal-

lenges is extremely long

work hours, which can

make it hard to take care of

himself.

“It’s tricky being a chef,”

he said. “It’s definitely not

the healthiest lifestyle. In

the summertime, I’m push-

ing 80-hour weeks. Health

is definitely declining at that

point.”

Strauss said he’s active

all day, because he’s on his

feet, moving throughout the

kitchen and the restaurant.

But eating well is problem-

atic, in part because he

tastes food throughout the

day.

“It’s impossible to be a

chef and have three meals

a day,” he said. “You would

think it would be the com-

plete opposite, but you lose

your appetite when you

cook for so many people all

day. Your body thinks

you’ve been eating,

because you’ve been tast-

ing all day.”

Consequently, Strauss

said he eats a lot of soup,

which is quick and conven-

ient. And he drinks a lot of

water and takes vitamins

that helps boost his energy.

“A lot of people drink

caffeine or take caffeine

pills,” he said. “The supple-

ments are a little more

healthy. Without supple-

ments, it would be difficult.”

Mike Nemeth, the chef

and owner of Jordan Street

Café, said his main advice

for people struggling with

weight is to cut back on the

carbs and not drink too

much beer. Bread can be a

particular challenge in the

restaurant business,

because it’s almost always

available and it’s quick and

easy.

“I don’t eat a lot of it,” he

said, noting that when you

eat biscuits at breakfast, a

sandwich at lunch, and

something like pizza for

dinner, there’s a good

chance you’re going to gain

weight. “You can’t eat

bread for breakfast, bread

for lunch and bread for din-

ner,” he said.

Nemeth leads a very

healthy lifestyle in general.

He rides his bike to work,

and he exercises frequent-

ly, with an emphasis on car-

diovascular work: running,

cycling or working out on

an elliptical machine.

He also watches his

diet closely, avoiding carbs

and oils, trying to eat fruits,

nuts, vegetables and lean

proteins like fish. He’s an

advocate of quinoa, a

grain-like crop that is grown

for it’s edible seeds. And

these days he’s been eat-

ing a lot of Brussels

sprouts, which he says are

a great source of vitamins.

Nemeth, who is 50,

said he’s always been fairly

active and conscientious

about his health, but there

have definitely been times

in his 30-year career when

he worked too many hours

and didn’t take care of him-

self. Over the past few

years, however, he’s made

his health a priority, and it’s

definitely paying off. He

recently went on a 16-mile

mountain bike ride over

Buckwheat Knob with rid-

ers who were less than half

his age, and had a great

time.

“If you can do that, at

my age, that’s pretty good,”

he said.

Chef John Strauss plates one of Hob Nob'ssignature dishes, a sauteed scallop appetizer.Even though he's around food all day, Strausssays the hectic schedule and long hours ofrestaurant work can make it difficult to eat regu-lar meals.

828-877-6169 College Station Plaza

Brevard, NC

http://www.lapetitespabrevard.com

http://www.curves.com

http://www.trhospital.org

Transylvania County features a variety of different fit-ness options for residents . The following is a list of classesand fitness centers available in the community:

Fitness Factory The 6,000 square foot facility on South Broad Streetoffers free weights, 24 cardio-specific training machines, acircuit series, yoga classes and personal training. The facility is open six days per week, but members canaccess the facility 24 hours per day seven days per week. The gym is currently offering a 99-day membership for$99 with other options available. Find them online by visit-ing www.thefitnessfactory.biz or by calling 883-9832.

Brevard Rock Gym The local climbing gym, “where ‘can’t’ is a cuss word,”offers fun and exciting exercise options for experiencedand inexperienced rock climbers. The indoor climbing facility features everything fromsteeply overhanging walls to gradual climbs that are per-fect for beginners. The gym’s goal is to provide people with an opportunityto gain self-confidence, personal strength and have fun,their website states. “The reality is that dabbling in rock climbing or diving in,we at Brevard Rock Gym know that climbing can teach youmany things about yourself and has many health benefits,”owner Jeremy Owens said. “We are also aware that somepeople just want to try something new and have fun.Whatever your goal is, with rock climbing we at BRG pro-vide a variety of services to help you meet that goal. Fromrock climbing birthday parties to an afternoon of outdoorguided rock climbing with the family, summer rock climbingcamp to your first outdoor multi-pitch climbing trip, learningto climb for exercise to joining a climbing team, we havelots of opportunities to help meet your goals.” The gym, located on South Broad Street across fromthe library, is open Tuesday through Friday from 4 p.m. to9 pm. and opened Saturdays from 12 p.m. to 8 p.m. For more information, visit them online at www.bre-vardrockgym.com or call 884-7625.

Zumba Classes Hosted Mondays at 6:30 p.m. and Wednesdays at 5:40p.m., Zumba classes through Nevaeh Salon are a fun wayto get in a workout, according to frequent participantChelsea Chandler. The workouts are based on dance routines set tomusic. The classes are led each week by Melissa McCallin the salon. “It’s all about having fun,” Chandler said. “It’s a lot of funbecause it’s easy to follow.” Cost is $7 per class but discounts are offered for multi-ple purchases. Nevaeh Salon is located on North Broad Street inBrevard. For more information, contact the salon by calling862-3221

Cross Fit When it comes to working out, Cross Fit offers a uniqueapproach sure to leave participants feeling thoroughlyexhausted. To get started, owner and trainer John Clark, who is amedical doctor, recommends visiting the website atwww.crossfitbrevard.com to download literature onCrossFit and overall fitness. If visitors to the site areintrigued with what they see, Clark recommends they readand sign a release form before giving him a call to discussscheduling a complimentary workout to fully understandwhat CrossFit is all about. CrossFit Brevard is the only physician-run, functional fit-ness gym in our area, according to Clark. “Our passion is to bring the excitement of functional anddynamic exercise and lifestyle to ourselves and others bydeveloping a core group of participants of all ages and

walks of life who share our interest in excellent fitness,” hesaid. “Our programming is scalable to every age and abilityso you have no reason not begin your life-changing jour-ney today.” For more information, call Clark at 553-7860 or visit thewebsite at www.crossfitbrevard.com.

Brevard Health and Racquet Club Located on Country Club Road in Brevard, the BrevardHealth and Racquet Club offers two equipment rooms,Keiser weight machines, an indoor and outdoor pool withregularly scheduled aqua classes held indoors and a freeweight area. The facility also offers a wide-range of cardio equip-ment, including treadmills, ellipticals, and both recliningand recumbent bikes. Members to the club can use the group fitness roomwhere instructors lead participants on more than 33 differ-ent fitness classes each week. The classes are open to all levels and contain every-thing from yoga to weightlifting to mixed martial arts. To round out the options at the indoor facility, the cluboffers a circuit training facility, racquetball courts and bas-ketball courts. Access to the club is available through a membership,but day passes are available. Special use passes are alsoavailable for group fitness and aqua classes. For more information, contact the club by calling 883-3005 or visiting their website at www.brevardhealthandracquet-club.com.

Brevard Yoga According to their website, Brevard Yoga seeks to bringthe timeless tradition and practice of yoga to people fromall walks of life. “Yoga is for fitness, for health, for healing, for revelation,for transformation,” the site states. “The practice of yogahelps balance mind, body, and spirit by encouraging us topay attention to the natural wisdom inherent in our ownbeing. And like the ancient tea ceremony, we are free toleave our troubles at the door.” The Brevard Yoga facility – based in the French BroadPlace building – is staffed by dedicated and skillful teach-ers who seek to serve “the young and the old, the new stu-dent and the sage, and to provide the warmth and theembrace of this tradition, in the community of Brevard, aplace of uncommon natural beauty.”

“Like this place, the practice of yoga invites us to returnto the natural rhythms of nature, and to our inherent cre-ativity,” their website says. For more information on the schedule of classes and tolearn more about the types of classes offered at BrevardYoga, visit www.brevardyoga.com.

Deerwoode Fitness The 10,000 square foot exercise facility offers 315 dif-ferent exercises through their low-impact circuit trainingexercises. Currently, they offer more than 50 programs. To begin, owner Bill Mayes assesses fitness beforelaunching into a workout that seeks to work every musclein the body. The programs feature 50 different exercisesover a short period of time that are sure to leave partici-pants exhausted in a good way. The exercises are built around low-weights with lots ofvariety, which help to encourage people to remain activeas they age, Mayes said. In addition to the workout facility, Deerwoode Fitnessalso offers seven miles of hiking trails on the property. The facility costs $50 per month to become a member.They are open 6 a.m. to 9 p.m. seven days per week.Deerwoode Fitness — 884-2597

Curves Fitness Studio Across the country, the Curves workout program hashelped millions of women get healthier by using theirunique, 30-minute fitness workout. According to their website, in just 30 minutes, partici-pants work every major muscle group and burn up to 500calories through a proven program of strength training,cardio, and stretching. “We’ve always known that the best solution for weightloss requires a complete approach,” the site says. “Youneed exercise to boost your metabolism, a diet that starvesfat and feeds muscle, and the encouragement and supportnecessary to stay on track.” A recently introduced program called Curves Completemerges exercise, diet, and coaching into an all-in-one pro-gram. Curves is located in College Station. For more informa-tion, contact them by calling 877-6169.

Parks & Recreation The Transylvania County Parks and Recreation pro-gram offers a wide variety of classes including karate,Zumba, yoga and gymnastics. The Transylvania Activity Center, opened in 1990, islocated on a 34-acre park in Brevard and is home to every-thing from softball to soccer to basketball. In addition to numerous athletic opportunities, the parkhas shaded picnic areas and a bird sanctuary. The recre-ational area also adjoins the Brevard Bike Path, theBrevard Sports Complex, and is located just one mile fromthe entrance of Pisgah National Forest.

Indoors at the Brevard Sports Complex, participantscan join in games of pickle ball, badminton, basketball orvolleyball. Throughout the week, the parks and recreation depart-ment offers open gym, which is available to everyone freeof charge. Times of availability are published throughoutthe week on at www.countyrec.org. Fees for each program vary based on the cost it takesto put each program on, according to Director Rick Pangle. The facility also offers art classes for both kids andadults.The building is available to be leased for private parties,

special events, and for civic functions on Saturdays 8:30a.m. to 10:00 p.m. and on Sundays 4 p.m. to 8 p.m. For more information or to make reservations, pleasecall 884-3156 or visit them online at www.countyrec.org.


Fitness Centers And Classes In Transylvania County

Residents take advantage of the flexible hours for exercising at the Fitness Factory.

Residents take advantage of the extensive fitness equipment available at Brevard Health andRacquet Club.

How To Get Going With Grazing

Eating healthy is a goal for many peo-ple. For some, altering what they eatis all it takes to shed those extra

pounds and improve their overall health,while others find changing what they eatisn’t helping them reach their goals. One option that has its share of support-ers and detractors is grazing, whichinvolves eating five or six smaller portions

throughout the day instead of the morewidely accepted diet of eating three squaremeals per day. Those who stand by grazingclaim it keeps a person’s metabolism goingall day, helping to burn more calories whileencouraging men and women to eat small-er portions. Those who question grazingpoint to studies questioning its efficacy,namely that it does not have the calorie-burning effects its supporters suggest. Infact, researchers in the United Kingdomhave said eating throughout the day (astandard grazing diet has men and womeneating five to six meals per day, with threeto four hour intervals between meals)undermines the body’s ability to burn fat. The debate over grazing does not figureto go away anytime soon, as many peoplehave found it a successful way to loseweight and get healthier while many othershave found it ineffective. For those whowant to give it a shot, consider the followingadvice.

Choose healthy foods.

Grazing can only be effective if youchoose healthy foods. Snacking on foodslike chocolate or potato chips every three tofour hours is a recipe for disaster regard-less of portion size. When grazing, choosefoods that are low in fat and high in nutri-

ents. Avoid sugary foods as well as thosethat are high in sodium. Foods that arestrong sources of protein and complex car-bohydrates, including chicken breasts, fish,low-fat dairy products and whole grains, willhelp you feel full and keep you feeling thatway until the next time to eat rolls around.

Don’t skip breakfast.

A healthy breakfast is an essential ele-ment of successful grazing. If you skipbreakfast, you’re more likely to overeat,which could establish a domino effect ofpoor eating as the day goes on. A simplebreakfast, such as a bowl of cereal with fat-free or low-fat milk or some oatmeal withberries mixed in, is all it takes to start theday off on the right foot.

Stick to a schedule.

When grazing, meals should be eatenevery three to four hours. If you stray fromthat schedule, you could wind up eatinglarger portions or more meals than youshould be consuming. Stick to your sched-ule and remember the portions are sup-posed to be smaller, so you should not feelskittish about pulling a snack out at a meet-ing in the office or if you have companyover at your house.

Prepare meals in advance.

A problem many people encounter whenthey first begin to graze is the lack of avail-ability of smaller-portioned meals andsnacks. Large portions and snacks with nonutritional value are the norm, so findingsmaller meals and healthy snacks whenyou’re away from home will be difficult. Thebest way to counter that problem is to pre-pare meals in advance and take them withyou. Cook enough food for the week overthe weekend and store it in easily trans-portable containers. In addition, bringsnacks with you to the office so you aren’tforced to eat unhealthy fare betweenmeals.

Recognize results aren’t immediate.

No effective weight loss plan producesresults overnight, and grazing is no excep-tion. You will not drop 10 pounds in the firstweek, but you might notice heightenedenergy levels throughout the day shortlyafter you begin to graze, especially if youchoose the right foods. Give grazingenough time to get going before judging ifit’s the right approach for you. The topic of grazing is one that continuesto inspire debate, but men and women whowant to lose weight and keep the weight offshould consider grazing as a healthy andpotentially effective option.

A healthy bowl of oatmeal andfresh fruit is a good breakfast for men and women adoptinggrazing as their approach todiet.


How To Reduce Your Risk ForAlzheimer’s Disease One byproduct of researchers’ effortsis the discovery that it may be possibleto prevent or delay the symptoms ofAlzheimer’s disease through the imple-mentation of a combination of healthylifestyle choices. The following are a fewhealthy habits that may help men andwomen reduce their risk for Alzheimer’s.

Exercise regularly.

A study conducted by Scottishresearchers and published in the journalNeurology in 2012 touted exercise asthe most effective way for adults to pro-tect their brains from Alzheimer’s dis-ease. Researchers examined roughly700 70-year-old participants, all of whomwere born in 1936, who were asked toreport their levels of physical activity.Each participant then received an MRI atage 73. Those tests revealed that theparticipants who were more physicallyactive showed less brain shrinkage andfewer white matter lesions, both of whichare indicators of Alzheimer’s disease. Inaddition, the Alzheimer’s Research &Prevention Foundation reports thatphysical exercise reduces a person’srisk of developing Alzheimer’s by 50 per-cent and can even slow further deterio-ration in those who have already begunto develop the cognitive problems asso-ciated with Alzheimer’s.

Researchers continue to study therelationship between physical activityand the development of Alzheimer’s dis-eases, but the evidence is mounting that

regular exercise, regardless of a per-son’s age, is a great way to reduce riskfor Alzheimer’s.

Eat healthy.

What you put into your body may alsoreduce your risk for Alzheimer’s disease.The brain operates at its best when it isfueled with a healthy diet that includesfresh fruit and vegetables, healthy fatsand lean protein. A heart-healthy diet isalso brain-healthy, and researchershave found a potential link betweenheart disease and Alzheimer’s disease. Researcher Larry Sparks of the SunHealth Research Institute in Arizona andformerly of the Kentucky medical exam-iner’s office studied brain tissues with agoal of finding early signs of Alzheimer’sdisease. He discovered that those whohad the telltale plaques of Alzheimer’sdisease also had heart disease, sug-gesting heart disease may be a forerun-ner of brain diseases like Alzheimer’s. The Alzheimer’s Association feels thislink between the two will only growstronger in the years to come, suggest-ing that a heart-healthy diet that reducesa person’s risk of heart disease mayalso reduce the risk for Alzheimer’sdown the road.

More information on a heart-healthy diet is available at www.heart.org.

Stimulate yourself mentally.

Mental stimulation can help the brainstay sharp, and men and women who

find ways to stay mentally stimulatedcan reduce their risk of developingAlzheimer’s. Embrace activities thatrequire communication and interactionwith others, and find time for additionaltasks that can stimulate your brain.These may include studying a foreignlanguage, reading, trying your hand atmentally stimulating puzzles such ascrosswords or Sudoku, and other activ-ities that emphasize organization. Suchactivities are essentially workouts foryour brain that can help it stay sharp asyou age.

Remain socially active.

Staying socially active into olderadulthood is important for a variety ofreasons, not the least of which is thatresearch has indicated the brain func-tions better when men and women arenot isolated from others. Memory andcognition are stronger when peopleremain socially active and engaged intheir society, so retirees should look forways to revive their social lives as ameans to protecting their brains fromthe onset of Alzheimer’s or dementia. Alzheimer’s disease remains anenigma in many ways. But ongoingresearch continues to show that menand women can take measures toactively prevent or delay the onset ofAlzheimer’s disease and improve theirquality of life as a result.

Staying physically active as you age can

prevent or delay the onset of Alzheimer’s

disease.

Alzheimer’s disease affects millions ofpeople across the globe. In the UnitedStates alone, the Alzheimer’s Association

estimates one in eight older men and womenhas the disease, which is the sixth-leadingcause of death in the country.

Research into the disease is ongoing, and it’salready yielded valuable information that mayhelp reduce the prevalence of this devastatingdisease in the years to come.

Transylvania Regional Hospital NamedNational Top Performer Two Years Running

For two years in a row, TransylvaniaRegional Hospital has been namedone of the nation’s top performers on

key quality measures by The JointCommission, the leading accreditor ofhealthcare organizations in America. “This is wonderful validation of the workwe are doing,” said Ronald A. Paulus,M.D., president and CEO of MissionHealth. “I congratulate all of our caregiversat Transylvania Regional Hospital for theirpart in achieving this recognition.” Transylvania Regional Hospital is amember hospital of Mission Health, and isthe only hospital west of Asheville in NorthCarolina—and only one of 18 hospitals inthe state—to achieve the prestigious TopPerformer status by The Joint Commission.Transylvania Regional Hospital earnednational recognition for both pneumoniacare and surgical care. Transylvania Regional Hospital is one ofonly 602 U.S. hospitals out of more than3,400 examined to earn the distinction oftop performer on key quality measures forattaining and sustaining excellence inaccountability measure performance.Inclusion on the list is based on accounta-bility measure data reported to The JointCommission during 2011. This is the sec-ond year of the recognition program. TRHis one of only 244 hospitals nationwide tobe named a Top Performer two years in arow. “TRH is committed to providing patientcare based on the best evidence, highestskill and safest processes for the benefit ofpatients in this community,” said RebeccaCarter, Transylvania Regional Hospital’schief operating officer and vice president ofclinical operations. “Meeting theseaccountability measures is part of ourprocess to assure patients and their fami-lies that we consistently meet our goals forproviding quality care.” Transylvania Regional Hospital was rec-ognized by The Joint Commission basedon its performance on quality data reportedon evidence-based clinical processes thatare shown to improve care for patients withcertain medical conditions. TRH wasamong the most diligent hospitals in thenation in following medical protocols for theprevention of surgical infections and thetreatment of pneumonia. To be recognized as a top performer onkey quality measures an organization mustmeet two 95 percent performance thresh-olds. First the hospital must achieve per-formance of 95 percent or above on a sin-gle, composite score that includes all theaccountability measures for which it reportsdata to The Joint Commission. Second, the

hospital also must meet or exceed a 95percent performance threshold for everyaccountability measure for which it reportsdata, excluding measures with less than 30eligible cases or patients. “Today, the public expects transparencyin the reporting of performance at the hos-pitals where they receive care, and TheJoint Commission is shining a light on thetop performing hospitals such asTransylvania Regional Hospital that haveachieved excellence on a number of vitalmeasures of quality of care,” said Mark R.Chassin, M.D., president of The JointCommission. “Making the Top Performerslist is no easy feat. I salute these organiza-tions for their hard work in attaining excel-lence. By consistently using evidence-based treatments, their patients are gettingbetter hospital care." Transylvania Regional Hospital hasmade a concerted effort over many yearsto deliver the highest quality of care topatients in Transylvania County and sur-rounding communities. “We are proud to be named to the list ofThe Joint Commission’s Top Performers onKey Quality Measures for the second yearin a row and to be a national leader in pro-viding quality patient care,” said BobBednarek, president and CEO of

Transylvania Regional Hospital. In addition to being included in The JointCommission’s “Improving America’sHospitals” annual report, TransylvaniaRegional Hospital will be recognized onThe Joint Commission’s Quality CheckWebsite www.qualitycheck.org.

About Transylvania Regional Hospital Transylvania Regional Hospital is anationally ranked Top Performer for Qualityby The Joint Commission, the leadingaccreditor of healthcare organizations inAmerica. The hospital is a leading providerof quality healthcare services inTransylvania and surrounding counties andis a member of Mission Health. Based inBrevard, N.C., Transylvania RegionalHospital is a not-for-profit hospital foundedin 1933 and is the largest employer inTransylvania County.

About Mission Health Mission Health, based in Asheville, N.C.,is the state’s sixth-largest health systemand the region’s only not-for-profit, inde-pendent community hospital system gov-erned and managed exclusively in westernNorth Carolina. In 2012 Mission Healthwas named one of the nation’s Top 15Health Systems by Thomson Reuters – the

only health system in North Carolina toreceive this recognition. Mission Health, which traces its roots inthe region back to 1885, operates five hos-pitals, numerous outpatient and surgerycenters, and the region’s only dedicatedLevel II trauma center. Its medical staffconsists of more than 1,000 physicians andis certified in over 50 medical specialtiesand sub-specialties. Mission Health hasseven Centers of Excellence: Cancer,Heart, Mission Children’s Hospital, Neuro-sciences, Orthopedics, Trauma andWomen’s Health. Mission Hospital, locatedin Asheville, is the system’s flagship hospi-tal and is licensed for 730 beds. It is theregional referral center for tertiary and qua-ternary care and is the busiest surgicalhospital in North Carolina. It also includesMission Children’s Hospital– the region’sonly children’s hospital. Other MissionHealth member hospitals include AngelMedical Center in Franklin, Blue RidgeRegional Hospital in Spruce Pine,McDowell Hospital in Marion andTransylvania Regional Hospital in Brevard.With approximately 8,800 employees and700 volunteers, Mission Health is dedicat-ed to improving the health and wellness ofthe people of western North Carolina. Learn more at www.Mission-Health.org.

Transylvania Regional Hospital in Brevard.

HEALTH DEPARTMENT

CLINICS

Transylvania County

Health Department

PH 828.884.3135

98 East Morgan St.

Brevard NC 28712

Monday through Friday from 8:30 a.m. until 4:30 p.m., the Transylvania County Department of Public Health offers thefollowing clinics:

• Sexually transmitted disease clinic and free HIV testing. Appointments are preferred, but walk-ins may be seen or an appointment will be scheduled. Confidential testing and counseling are also available.

• Free pregnancy testing. No appointment necessary.• Child wellness physicals. Appointment necessary. Income guideline eligibility/sliding fee scale.• Hearing screening. Call for appointment; $10 fee.• Friday, general clinic, 8:30 a.m. until 4:30 p.m. No appointment necessary. Adult and children’s immunizations; sickle cell testing serology ($10 fee); tuberculin skin test ($15 fee); and hypertension screening ($1 fee).

• WIC screening, nutrition education and food supplement program, Monday through Friday. Call 884-3242.• Cancer screenings and prevention. Appointment necessary. Cancer screening clinics for women 50 and older. It provides

free clinical mammograms and pap smears for women over 50 who do not have insurance coverage and meet income guidelines.

• Cancer prevention screening program for women under 50 ($25 fee). It provides pap smears and clinical breast exams to women under 50 years old who are not covered by third-party reimbursement.

For more information, call 884-3135


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In November, the Brevard Health Center opened, offer-

ing medical, dental, nutrition and behavioral health servic-

es, as well as pharmaceutical assistance.

Open five days a week, the Brevard Health Center is

accepting new patients.

Located at 89 Hospital Drive, the center prior to opening

underwent extensive renovations, including installation of

state-of-the-art medical exam rooms, dental exam rooms

and behavioral health consultation rooms.

The center staff includes two medical providers (a family

physician and a nurse practitioner), clinical support per-

sonnel, a part-time dietitian and a practice manager.

Dental services are provided by a dentist, hygienist

and dental assistant.

A psychiatrist and a counselor will provide behavioral

health services to center patients.

Medicare, Medicaid and most major insurances are

accepted. For those who are not insured, services are

offered on a sliding fee discount, but no one is turned away

because of their inability to pay. Medications are offered at

a discount to patients through the Blue Ridge Community

Health Services (BRCHS) opened its first satellite site in

Transylvania County, 340B pharmacy program.

BRCHS is the parent company for Brevard Health

Center, which is the organization’s first satellite office.

“The need for access to primary care services continues

to grow across the area, particularly among the uninsured

and underinsured,” said Shannon Dowler, chief medical

director at BRCHS. “We have positioned ourselves to be

responsive to this critical need with this new site, which

allows us to increase access to care for Transylvania

County residents through BRCHS’s model of Quality Care,

Accessibility to our patients, and Affordability to all who

walk through our doors.”

The Brevard Health Center is open Monday through

Friday:

• Medical hours — 8 a.m. to 5 p.m., Monday, Tuesday

and Thursday; Wednesday 8 a.m. to 8 p.m.; and Friday 8

a.m. to noon.

• Dental hours — 8 a.m. to 5 p.m., Monday-Thursday.

• Behavioral Health hours — 8 a.m. to 5 p.m., counsel-

ing Monday and Wednesday.

• Psychiatry — 1 p.m. to 5 p.m., Tuesday and

Wednesday.

• Dietician/Nutritionist — 8 a.m. to noon, Tuesdays.

For more information or to make an appointment, call

(828) 883-5550. Walk-ins without appointments are also

welcome.

BRCHS has been serving Hendersonville and the sur-

rounding communities for 50 years in an effort to provide

high quality and affordable medical, dental and mental

health care as well as promote health awareness/educa-

tion.

For more information about BRCHS services, call 692-

4289 ext. 2509.

Blue Ridge Community Health Services OpensBrevard Office

Brevard Health Center opened its doors to patients in November.

The cold weather brings with it a season of smiles, thefirst snowfalls and, unfortunately, cold and flu out-breaks. While everyone else is suffering, there are

ways you can make it through the season unscathed. It is estimated that a billion people across NorthAmerica will succumb to the cold virus this year, saysMedline. Considering there is no cure for cold and fluviruses, prevention remains a person’s best option atfending off cold and flu. There are different precautions totake that can help protect you against getting sick or atleast reduce the frequency and severity with which coldand flu strikes. Although there is no magic pill to take that will preventyou from catching a cold or the flu, there are ways toimprove your odds.

Wash your hands the right way.

Washing your hands frequently remains the single-bestway to keep viruses and bacteria that can make you sickfrom infiltrating the body. Washing your hands for at least20 seconds can effectively remove any dirt, grime andinvisible invaders.

Skip antibacterial products.

Because colds and the flu are the result of viruses,which are different in behavior and structure from bacte-ria, they will not be killed off with the use of antibacterialproducts. What you may succeed in doing is killing off anybeneficial bacteria on your hands as well as creatingresistant bacteria that form with over-use of antibioticsand antibacterial products.

Get the flu shot.

There is no vaccination to prevent the common cold,but there are immunizations that can help reduce your riskof getting the flu or help minimize its severity. Doctors’offices, clinics and even pharmacies all offer annual flushots.

Use sanitizer on items around the house.

Surfaces that are frequently touched by all members ofthe household should be wiped down with a disinfectantproduct. A bleach-and-water solution is an effective sani-tizer. Surfaces to sanitize include phones, doorknobs, lightswitches, remote controls, computer keyboards, faucets,toys, and countertops.

Avoid sick people.

KidsHealth.org states that flu viruses and colds cantravel up to 12 feet (from a sneeze or cough). Steer clearof anyone exhibiting symptoms, especially someone whois frequently sneezing or coughing. Parents should keepchildren home from school if they are sick. Do so untilsymptoms subside so as not to infect others.

Use a sanitizer product.

The Centers for Disease Control and Prevention advisethat when hand-washing is not readily available, a goodway to kill germs is to use an alcohol-based sanitizerlotion. While not as effective as washing hands in warm,soapy water, sanitizing products can be used in a pinchwhile you’re on the go.

Cough into your sleeve.

Rather than coughing or sneezing into your hands, doso into the crook of your elbow since this area rarelytouches anything else.

Skip the buffet lunch.

Buffet-style offerings are convenient and offer variety,but they are also a breeding ground for illnesses. Thesefoods may have been sneezed or coughed on. Also, theserving spoons have been touched by dozens of people.

There are many different ways to avoid getting a cold orthe flu this season. Diligence is one of the keys to stayinggerm-free.

How To Stay Healthy This Winter

The elderly are more at risk for serious side

effects from the cold and flu.

Washing your hands frequently is a great

way to keep bacteria from infiltrating the body.

HEALTH DEPARTMENT

IMMUNIZATIONSTransylvania County Department of Public Health

provides immunizations according to state immunizationrecommendations. A fee may apply for an immunization.Limited immunizations are offered for a fee.

The walk-in clinic for immunizations is held from 8:30a.m. until 4:30 p.m. every Friday at the healthdepartment. Other days of the week may be scheduledby appointment by calling 884-3135.

For more information, call 884-3135

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Dieters are often aware of metabolism and its effecton an individual’s weight. Metabolism is a processthat serves a host of important functions, including

converting food and drink into energy and using energy toconstruct certain components of cells. For the perpetual dieter, metabolism can be a natural-born enemy, a process that simply isn’t fast enough fordieters to lose weight. Even more frustrating, a person’smetabolism can hinge on genetics and gender. Peoplemay inherit a speedy or slow metabolism. Gender plays alarge role considering men have a tendency to burn morecalories than women, even while resting. Those whoinherited a speedy metabolism are often the people whocan seemingly eat whatever they choose without gaininga pound. But gaining a faster metabolism isn’t just for men orthose who inherited a speedier metabolism at birth. Infact, there are several healthy ways to speed up metabo-lism.

Pack on some muscle.

People with more muscle tend to have a higher restingmetabolic rate. That’s because muscle burns more calo-ries than fat. According to the American Council onExercise, each pound of fat burns just two calories perday, while various estimates suggest each pound of mus-cle burns between 35 to 50 calories per day. Those figuresmight seem insignificant, but they add up over time andsomeone with significant muscle can burn considerablymore calories than someone without. Employ resistancetraining to build muscle, as such training activates mus-cles all over the body, increasing your daily metabolic rateas a result.

Emphasize intensity.

Daily exercise is great, but high-intensity daily exercisewill prove more effective at speeding up your metabolism.Low- or moderate-intensity workouts don’t pack the samepunch as high-intensity workouts, which produce a longer

increase in resting metabolic rate. Sign up for a Zumba®or spin class at your gym, both of which are the kind ofhigh-intensity cardiovascular workout that can speed upyour metabolism.

Embrace grazing.

Grazing is a dietary philosophy in which individuals eatfive to six smaller meals every three to four hours insteadof three large meals each day. Eating this way helps keepyour metabolism going, and the result is you will burnmore calories throughout the day than you would if youate a more traditional diet.

Eat more protein.

Protein can serve many purposes for people trying tolose weight. Protein has a tendency to make you feel fullwhen you eat it, reducing the likelihood that you willovereat. In addition, the body burns more calories whendigesting protein than it does while digesting fats or car-bohydrates. Turkey, low-fat dairy products, fish, nuts andbeans are great sources of protein, which should not beall you eat but can be used as a periodic replacement forother foods that may slow down your metabolism.

Stay hydrated.

Your metabolism will likely slow down if you allow your-self to get dehydrated. When the body does not haveenough water, several of its functions, including its abilityto burn calories, slow down. Muscles are roughly 70 per-cent water, so if they are not fully hydrated they cannotgenerate energy, affecting your metabolism. In addition,the body is not as effective at using fat as fuel when it isdehydrated, further slowing your metabolism. Stayinghydrated is as easy as drinking enough water throughoutthe day. How much water an individual needs to stayhydrated is open to debate among medical professionals,but one study found that adults who drink eight or moreglasses of water per day burned more calories than thosewho drank four glasses of water per day.

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Now Is The TimeTo Nurture Yourself!


‘Sheldon’ Delivers SpecialtyCare to Stroke Patients at TRH Meet Sheldon—the newest “staff member” in theTransylvania Regional Hospital Emergency Department.Sheldon wears his name tag (bearing the moniker his TRHcolleagues gave him) with pride. Like his Big-Bang-Theorynamesake, he puts science and technology to work inways that might amaze you. Sheldon is a mobile robotic platform that acts as a visu-al, interactive communication system, allowing physiciansin a remote location to provide real-time consultations forpatient care. In the TRH Emergency Department, “he” isbeing used to help in the diagnosis and treatment of strokepatients. ED physicians at our local hospital have the abilityto work alongside stroke-specialized neurologists fromMission Health System in Asheville, who can be consulted24/7 via this high-tech system. The stroke neurologist can actually participate in theexamination of the patient. For example, the system’s highresolution visual capability allows the off-site physician tosee if the patient’s pupils are dilated and observe otherfacial characteristics that can contribute to a diagnosis. “Our ED physicians still make decisions, but the neurol-ogists—who are specialized in treating stroke patients—can help determine what steps to take for a particularpatient,” said Andi Williams, RN, MS, HN-BC. As theClinical Resources Nurse at TRH, Williams has helped withthe implementation of this remarkable system at our hospi-tal. “There is a shortage of neurologists in our nation, andthe robotic system provides us with a valuable and effec-

tive solution for rapidly accessing this specialty care,”Williams added. Along with the physicians’ examination, a CT scan isalso a key factor in determining the patient’s treatment.One of the most important decisions in treating a strokepatient is whether thrombolytic therapy (a “clot buster”drug) can be administered. If the patient’s condition war-rants and the drug is administered quickly—within a specif-ic timeframe from when symptoms first occur—thrombolyt-ic therapy can help limit the damage caused by a stroke. “Now that we have Sheldon ‘on staff’ we will also havethe capacity in the near future to link up with other special-ists such as psychiatrists,” Williams noted. The system canbe utilized in other hospital departments including TRH’sICU. What’s more, devices such as electronic stethoscopes,otoscopes and ultrasound can be connected to the robot’s“expansion bay” to transmit medical data to a remotephysician. Sheldon’s panoramic “virtually there” visualiza-tion system, a joystick and other features enhance theinteractive experience with off-site physicians. Sheldon is an RP-7 robotic system from InTouchTeleheath, leaders in remote presence telemedicine. TheRP-7s from InTouch are the only remote presence devicescleared by the FDA for direct connection to Class II medicaldevices. The system was made possible at TransylvaniaRegional Hospital through a grant received by MissionHealth System.

The staff of the Transylvania RegionalHospital Emergency Department began using ahigh-definition robot last year to allow neurolo-gists from Mission Health System in Asheville toremotely consult with local doctors and examinepatients in Brevard to provide rapid, specializedcare for stroke victims.

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High cholesterol is an issue for many men and women, who may or may not knowthat excessive cholesterol in the blood can increase a person’s risk of cardiovas-cular disease. That’s a genuine concern for many people, as the American Heart

Association notes that cardiovascular disease is the leading cause of death in the UnitedStates. Statistics Canada reports that heart disease accounted for 21 percent of alldeaths in 2008 (the most recent year for which statistics were available), placing it behindonly cancer among the leading causes of death in Canada. The link between high cholesterol and cardiovascular disease has long since beenestablished, but the good news is that even men and women with considerably high cho-lesterol levels can greatly reduce their risk of one day developing cardiovascular disease.Some may need the help of prescription medication to lower their cholesterol, while oth-ers might only need to make certain lifestyle changes to lower their cholesterol. Men andwomen should discuss a plan of attack to lower their cholesterol levels with a physician,who will determine if medication should be a part of the plan. Even if medication is a fac-tor, the following are some lifestyle changes men and women with high or moderate cho-lesterol levels can make to reduce their risk of cardiovascular disease.

Shed those extra pounds.

According to the Mayo Clinic, losing as little as 5 to 10 percent of your body weight cangreatly reduce cholesterol levels. There are a number of ways to lose weight, but the mostsuccessful way to lose weight and keep it off typically involves adopting a more activelifestyle and coupling that with a healthy diet. The AHA recommends 30 minutes of phys-ical activity each day. This can include any number of activities that get you off the couchand exercising, including walking, biking, swimming, and jogging. An additional benefit of exercising to lose weight is that it can raise your so-called“good” cholesterol (also known as high-density lipoprotein, or HDL), which can protectyou against a heart attack. Many medical experts believe HDL carries cholesterol awayfrom the arteries and back to the liver, where the cholesterol is then passed from the body.

Embrace heart-healthy foods.

One of the more effective, yet often most difficult, ways to lower cholesterol is to makedietary changes, forgoing unhealthy fare for more heart-friendly foods. The idea of chang-ing one’s diet does not appeal to many people, but a more heart-healthy diet does nothave to be devoid of taste. You can still eat red meat and dairy products, but keep themto a minimum, as both red meat and dairy can raise your “bad” cholesterol. Also knownas low-density lipoprotein, or LDL, bad cholesterol can combine with other substances toform plaque, a thick, hard deposit that can narrow the arteries and make them less flexi-ble, increasing one’s risk of heart attack and stroke. Red meat and dairy tend to have agood deal of saturated fat, which the Mayo Clinic suggests should account for less than7 percent of your daily caloric intake. There are many ways to make more heart-healthy dietary choices, some of whichinclude selecting whole grains (including whole wheat pasta and whole wheat flour), load-ing up on fruits and vegetables that are high in fiber (which can lower cholesterol) andchoosing entrees for foods that are rich in omega-3 fatty acids, such as certain types offish, which help lower LDL cholesterol.

Stop smoking.

Smokers have a surefire way to reduce their cholesterol, though some may find it moredifficult than making any dietary changes. Quitting smoking has an almost immediateimpact on the health of your heart, which is at a lower risk of attack within 24 hours ofquitting smoking. Within one year of quitting, your risk of heart attack is half that of some-one who continues to smoke, and in 15 years your risk of heart disease will be similar tothat of someone who has never smoked. In addition, quitting smoking may improve yourHDL cholesterol level. Though it might not be easy, quitting smoking might be the mosteffective way to improve your cholesterol levels while lowering your risk for cardiovasculardisease.

More information about lowering your cholesterol is available at www.heart.org.

Easy Ways To LowerYour Cholesterol

Daily physical activity, including walking, is one easy way to reduceyour cholesterol levels as well as your risk for heart disease.

Some StartlingSmoking Stats

Despite the negative health implications ofsmoking tobacco, millions of people con-tinue to light up each and every day. While

past generations may have been able to claimignorance as to the effects smoking has on thebody, nowadays ignorance is no excuse. Information from the Centers for DiseaseControl and Prevention indicate that around20 percent of Americans over the age of 18currently smoke. The latest Statistics Canadafigures show 20.8 percent of Canadians ages12 and over smoke. Thousands of people losetheir lives to health problems due to cigarettesmoking every year. Roughly 10 million ciga-rettes are sold every minute around the world,and CBS News Canada reports men andwomen age 18 to 34 are the segment of soci-ety most likely to smoke, as 28 percent of peo-ple in that age bracket smoke tobacco.Rehashing the effects of smoking on the bodymay help to inspire a new crop of smokers toquit.

• Most lung cancer cases are attributed to cigarette smoking. Information from ReadytoQuit.com indicates that 90 percent of lung cancer cases in men and 80 percent in women can be traced back to smoking.

• Coronary heart disease is the leading cause of death in the United States, and the leading smoking-related cause of death.

• Cigarette smoking has been identified

as the most important source of preventable morbidity and premature mortality around the world.

• Smoking-related diseases cause an estimated 440,000 American deaths each year, and tobacco kills an estimated 45,000 Canadians a year, says the Canadian Lung Association.

• A 2004 Study by the CDC’s National Center for Chronic Disease Prevention and Health Promotion found that cigarette smoke contains more than 4,800 chemicals, 69 of which are known to cause cancer.

• A study published in the New England Journal of Medicine found that nonsmokers exposed to secondhand smoke were 25 percent more likely to have coronary heart disease compared to nonsmokers not exposed to smoke.

• Improvements in breathing ability and lung health can begin as early as 72 hours after quitting smoking. After nine months, smoking-related coughing, congestion and shortness of breath should slow and cease. After one year, risk of coronary heart decreases by 50 percent.

There are many avenues for quitting smok-ing. Talk with a doctor about medical and non-medical intervention to find a plan that worksfor you.

Fifteen million people try to quit smoking cigarettes yearly. Only 5 percent succeedwhen they use no support or go cold turkey. Moreover, the average smoker will attemptto quit up to nine times before successfully quitting. Luckily there are new tips and tools that can help smokers kick the habit this year. In an effort to empower the more than 45 million current U.S. smokers to call it quits,GlaxoSmithKline Consumer Healthcare has launched Quit.com, a free, total quit-smokingonline resource with tools to help smokers quit their cigarette addictions and stay smoke-free. Every smoker is different; therefore every smoker’s approach to quitting may need tobe different. Quit.com houses personalized tools in a central location to help smokers nav-igate quitting smoking, no matter where they may be in their quit journey. Here are some tips from the experts at Quit.com to help smokers quit their nicotineaddiction: • Preparing to Quit: First pick your quit date. By having a day you’re working toward,you’ll be able to prepare mentally and physically to quit. Do your research on how to beprepared before getting started. • Ready to Quit: Support your quit by reducing your body’s physical cravings so theydon’t get in the way of your willpower. Consider using a nicotine replacement product thatfits your lifestyle, such as a gum, lozenge or patch. • Currently Quitting: Celebrate every little win and stay focused on the positive benefitsof quitting and why you decided to quit in the first place. If you get a strong craving,change things up to throw your urge to smoke. • Post-Quit: Surround yourself with inspiration to stay smoke-free – your family, yourpet, your health and your finances – and remember you have everything to gain by quit-ting. More tips on quitting smoking can be found at www.Quit.com. The new website is builtin four levels with specific tools depending on where smokers are in the quitting process –preparing to quit, ready to quit, currently quitting or post-quit and looking for resources toremain a nonsmoker. “Quitting smoking is tough and requires focus and effort, but that’s only half the equa-tion. Part of the addiction is behavioral – a learned habit over time – but the other part isneurobiology, a chemical dependency to nicotine,” explains Saul Shiffman, Ph.D., anaddiction and dependence expert, researcher in behavior change and relapse at theUniversity of Pittsburgh, and paid-consultant to GlaxoSmithKline Consumer Healthcare.“Using a combination of behavioral resources, education and quit smoking medicines canimprove chances of success!” Quit.com also offers tools to help battle mental aspects of quitting smoking, such asidentifying and tracking triggers and making a list of reasons you want to quit, along withresources to help fight the physical addiction, such as a quit guide to find the right nicotinereplacement to provide relief from cravings.

Tips To Stop Smoking

The key to successfully kicking the habit is to empower and encouragesmokers to try quitting and give them tools to help them succeed.

JANUARY IS NATIONALVOLUNTEER BLOODDONOR MONTH

No matter what your financial situation is like, there’s one way you can give

back to your community that won’t cost you a penny.

According to the American Red Cross, more than 44,000 blood donations

are needed daily. While it’s always the right time to give blood, January is

National Volunteer Blood Donor Month, a great reminder to make an appoint-

ment.

As the new year begins, consider making regular blood donations a part of

your 2013 schedule.

One donation can help save the lives of up to three people. To find out

where you can give blood and to schedule your appointment, go to www.red-

crossblood.org or call 1-800-RED CROSS.


Ways Pets Could Improve Personal Health

Rather than heading to the pharmacy for solutions to common ailments, a majority ofpeople may be able to stop at the nearest pet store or animal shelter and find afinned or furry remedy instead.

Studies that link positive health benefits to pet ownership abound. According toWebMD, one study found that 48 stockbrokers who adopted a pet experienced lowerblood pressure readings in stressful situations than did people who did not own pets.Another study found that individuals suffering from serious diseases, such as cancer orAIDS, are far less likely to experience depression if they have a strong tie to a pet. Plus,pets have proven beneficial to seniors struggling with loneliness. Any pet can try a person’s patience at times, expecially when a kitty has used a sofaas a scratching post or when a pooch needs to be let into the yard at 3 a.m. But for manypet owners, the benefits of having a pet far outweigh the negatives. Here are some of themany ways that pet ownership can be good for your health.

Lower blood pressure: Petting a dog or cat can lower blood pressure, as can watch-ing a fish swim around a tank. Those with hypertension may want to purchase or adopt acompanion animal to help lower their blood pressure.

Reduce stress: Stress is something people face on a daily basis. According to aNational Health Interview Survey, 75 percent of the general population experiences atleast “some stress” every two weeks, and many times that stress is moderate to severe.Research has indicated that when people spend time with a pet their levels of cortisol, ahormone associated with stress, is lowered while their level of serotonin, a hormone asso-ciated with improved mood and well-being, is increased.

Lower cholesterol: Lifestyle factors associated with pet ownership, particularly a focuson increased physical health and activity, can help lower cholesterol levels. Also, havinga pet works to reduce stress, which may keep individuals from looking to fatty foods assources of alleviating anxiety.

Fight depression: Many therapists have prescribed pet therapy as a method to allevi-ating and recovering from depression. A pet is an unconditional friend and can providethat listening ear a person needs to talk through problems. Also, walking and taking careof a pet takes attention away from problems and inward thinking.

Improve physical activity levels: Heading to the gym is one way to get a workout, butspending an hour walking the dog or tossing around a ball for a game of chase and fetchis another way to get the heart pumping. Many dog owners benefit from the “forced” exer-cise that goes with daily walks. Some people choose to exercise with their pets, enjoyingthe companionship and the physical activity.

Reduce stroke incidences: There has been evidence that cat owners are less likelyto suffer strokes than people who do not have cats. Researchers are not sure of the con-nection, but surmise that cats have a more calming nature than other types of pets.

Greater opportunities for socialization: Humans are social animals and need tointeract with others. Pet owners have a tendency to want to share time and experienceswith other pet owners. Pets can provide opportunities for people to get together.

ADHD therapy: Children and adults with attention deficit hyperactivity disorder oftenbenefit from working with a pet or having a pet as a family companion. Playing with a petis a great way to release excess energy and focus on tasks. Also, a pet with his or herunconditional love can help someone with ADHD overcome self-esteem issues. Similarresults are possible when pets are used as therapy animals for children with autism andother behavioral disabilities.

Reduce propensity for allergies: Children who grow up in homes with cats and dogsare less likely to develop common allergies and even asthma, research suggests. In fact,children who live around two or more dogs or cats before their first birthday are less likelyto have allergies of any sort, according to a study published in The Journal of theAmerican Medical Association. Research presented at the 10th International Conference on Human Animal Interactionfound pet owners were the least likelyto have to visit the doctor. The sur-vey of more than 11,000 respon-dents from Australia, Chinaand Germany found thatover a five-year period petowners made 15 to 20 per-cent fewer annual visits to thedoctor than non-pet owners.The companionship and lovepets provide could be a keybenefit in promoting good per-sonal health.

Understanding Your Risk For Sleep Apnea

Sleep apnea is a debilitating and life-shortening ailment that affects millions of people across the globe,many of whom do not know they have this potentially dangerous condition. Understanding sleepapnea and its symptoms and risk factors is imperative for men and women who feel they have or may

someday have sleep apnea.

What is sleep apnea?The word “apnea” is Greek and means “without breath.” Sleep apneaoccurs involuntarily and unexpectedly while a person is asleep. Itcauses a person to stop breathing repeatedly while sleeping —sometimes hundreds of times a night — estimates the AmericanSleep Apnea Association. These moments of breathlessness can lasta minute or longer and may not trigger a full awakening in a person.There are different types of sleep apnea. The main types are obstruc-tive sleep apnea and central sleep apnea. Obstructive apnea is morecommon and occurs when the muscles in the back of the throat relaxduring sleep and inhibit air flow. With central sleep apnea, a person’sbrain doesn’t send proper signals to the muscles that control breath-ing. Mixed sleep apnea is a combination of both obstructive and cen-tral sleep apnea. During an episode of sleep apnea, the body may rouse itself par-tially to resume breathing but not enough to fully awaken the person.As a result, sleep may be very fragmented and sufferers could feelextremely tired during the day and not understand why.

Symptoms of Sleep ApneaIndividuals who may be experiencing sleep apnea may have the fol-lowing symptoms, according to The Mayo Clinic: • excessive daytime sleepiness • loud snoring • awakening with a dry mouth or sore throat • headaches in the morning • problems paying attention • difficulty staying asleepOthers may notice a spouse or family member has sleep apnea byrecognizing abrupt awakenings from shortness of breath or intermit-tent pauses in his or her breathing during sleep. Also, it is importantto note that snoring may not be a sign of sleep apnea, but very oftenloud snoring punctuated by periods of silence is a pretty good indica-tor of apnea.

Risk Factors Many people experience sleep apnea, though it may be more pro-nounced in certain groups of people. Those who are overweight mayhave obstructions to breathing. People with a thick neck also mayhave a narrower airway. Genetics also may play a role in a narrow air-way in the throat or enlarged adenoids or tonsils that contribute to air-way obstruction. Men are twice as likely to have sleep apnea as women, and menwho are older than age 60 have an increased risk over younger men. Smokers are three times more likely to have obstructive sleepapnea over people who have never smoked. That’s because, accord-ing to the Mayo Clinic, inflammation and mucus retention may occurin the upper airway. People who naturally have difficulty breathing through the nosemay be at a higher risk for sleep apnea.

TreatmentsAfter being tested for sleep apnea, which usually involves some sortof sleep test, whether at home or a nocturnal polysonmography thatmeasures heart, lung and brain activity is conducted at a sleep cen-ter, a doctor may refer patients to an ear, nose and throat doctor ifthere is a physical obstruction causing the apnea. Recommendationsmay include losing weight, quitting smoking and other lifestylechanges if these are thought to be the primary causes behind theapnea. Therapies for obstructive sleep apnea can include continuous pos-itive airway pressure, or CPAP, which uses a machine to deliver con-tinuous air pressure into the nose and mouth to keep air passagesopen. There are other air pressure devices as well. Surgery, includingimplants or creating a new air passageway via a tracheostomy, maybe necessary in severe cases that don’t respond to other treatments.Sleep apnea is not a condition to take lightly. It affects millions of peo-ple and requires action to prevent other maladies resulting from lackof oxygen to the body.

Psoriatic Arthritis Affects Many People

People who suffer from psoriasis or have a family history of this skin condition may be atrisk for psoriatic arthritis, a serious disease that causes extensive swelling and jointpain.

The Psoriasis and Psoriatic Arthritis Education Center notes that up to 30 percent of peoplewith psoriasis also develop psoriatic arthritis. Psoriasis is an auto-immune skin condition inwhich the skin reproduces cells at an accelerated rate. This causes patches of flaky, irritatedskin, also known as plaques. Psoriatic arthritis can develop at any time, but it is commonbetween the ages of 30 and 50. Environmental factors, genes and immune system responsesplay a role in the onset of the disease. Patients with psoriatic arthritis can develop inflamma-tion of their tendons, cartilage, eyes, lung lining, and sometimes aorta. Psoriasis and psoriatic arthritis do not necessarily occur at the same time. Psoriasis gen-erally comes first and then is followed by the joint disease. The skin ailment precedes thearthritis in nearly 80 percent of patients. Psoriatic arthritis is a rheumatic disease that canaffect body tissues as well as joints. Psoriatic arthritis shares many features with severalother arthritic conditions, such as ankylosing spondylitis, reactive arthritis and arthritis asso-ciated with Crohn’s disease and ulcerative colitis.

The rate of onset of psoriatic arthritis varies among people. For some it can develop slowlywith mild symptoms. Others find it comes on quickly and is severe. Symptoms of the diseasealso vary, but may include the following; • generalized fatigue • swollen fingers and toes • stiffness, pain, throbbing, swelling, and tenderness in joints • reduced range of motion • changes in fingernails • redness and pain of the eyes In many cases, psoriatic arthritis affects the distal joints, those that are closest to the nailin fingers and toes. The lower back, knees, ankles, and wrists also are affected. It is important to talk to a dermatologist if you suffer from psoriasis and also experience stiff-ness or pain in joints. This may be indicative that psoriatic arthritis is present. Treatments usually include a combination of medications and therapeutic exercises toreduce pain and swelling. NSAID pain relievers help but may be combined with stronger med-ications, such as corticosteroids, as well as medications that suppress the immune system.

Vitamins And Cancer Prevention

People take daily vitamin supplements for a variety of reasons. Many believe that vitaminswill serve as an insurance policy of sorts should they not be consuming the necessaryvitamins and minerals through their diets. Others believe that vitamin supplements will

ease certain ailments or help prevent diseases, such as cancer. Beliefs such as these havehelped the dietary supplements business become a billion-dollar industry.

There have been many clinical studies conducted to look into the correlation between vita-min supplements and the prevention of certain types of cancer. Understanding the results canbe confusing. There is no magic formula for consuming a broad-spectrum vitamin supplementto serve as a blanket remedy for preventing cancer. However, there have been some studiesthat show certain vitamins may help lower risk for specific cancers. For example, a study pub-lished in 2010 found women who had high levels of vitamin A and C in their bodies, whetherfrom diet or supplement use, had fewer cases of cervical cancer compared to women withlower levels of these vitamins. Vitamin B6 has been known to have various benefits, includingreducing a person’s risk of developing lung, breast and colon cancer. Those with high blood

levels of B6 have a lower risk, but there is no proof that taking B6 supplements will have thesame benefits. Some studies indicate that vitamin E supplements may reduce men’s risk ofdeveloping prostate cancer. Studies in the 1970s suggested that high doses of vitamin C couldbe an alternative cancer treatment, says The Mayo Clinic. These findings were debunkedwhen it was discovered the research methods used to reach the conclusions were flawed.Subsequent studies did not corroborate the 1970s results. However, more attention is nowbeing paid to administering vitamin C intravenously, which has different effects than when thevitamin is taken orally. Until clinical trials are completed, researchers cannot say for sure ifintravenous vitamin C will be the new all-natural cancer cure.

It is important to note that taking vitamin supplements at the suggested levels recommend-ed should be relatively safe for most people. Individuals should not super-dose vitamins in aneffort to achieve better health results. Also, people should discuss any vitamin supplement usewith doctors, as some supplements may cause potentially harmful interactions with certainmedications.

Officials with Transyl-vania Regional Hospital(TRH) and Mission Healthannounced Oct. 29, 2012,that TRH had completedthe process to become afull member hospital ofMission Health. TRH hadbeen in a managementagreement with MissionHealth since Jan. 1, 2011. “Transylvania RegionalHospital is committed toproviding the best qualitycare to patients in ourcommunity, while workingto maintain, enhance andincrease access to carelocally. Our relationshipwith Mission Health sup-ports that commitment,”said Bob Bednarek, presi-dent and CEO ofTransylvania RegionalHospital. “Mission Healthis invested in our commu-nity, and our membershipwith Mission positions uswell for the future so thatwe can keep physicians inour local community,ensure that our facilities inBrevard remain currentand continue to deliver theoutstanding local care thatpatients in TransylvaniaCounty have come toexpect from their hospital.”

“As the only locallyowned and governedhealth system in ourregion, Mission Healthexists solely to serve theresidents of western NorthCarolina. Our goal is to continueto ensure access to qualitylocal healthcare close tohome in TransylvaniaCounty while improving thelives of people across ourregion,” said Ronald A.Paulus, M.D., presidentand CEO of MissionHealth. “Transylvania RegionalHospital is nationally rec-ognized for providing qual-ity care, and we are proudto embrace them as a fullmember of the MissionHealth family as we jointlypursue our big(ger) aim –getting each patient to thedesired outcome, first with-out harm, also withoutwaste and with an excep-tional experience.” Through this conver-sion, TRH will extend itsMission Health member-ship benefits, buildingupon its existing advan-tages including: better vol-ume-based pricing for sup-plies and services, partici-

pation in Mission’s best-in-class quality improvementservices and inclusion inMission’s Great Places toWork and Practice initia-tive – a national model thatstrives to create an out-standing work environ-ment. Both Mission Healthand TRH will benefit fromsharing knowledge andexperiences in patient andquality care to continue toimprove the health of resi-dents across westernNorth Carolina. “When we began thisjourney more than threeyears ago, our board want-ed to partner with anorganization that was ascommitted to westernNorth Carolina as wewere,” said Bob Maxwell,past chairman ofTransylvania RegionalHospital’s Board ofTrustees. “Mission Healthis an outstanding partnerand healthcare provider.We couldn’t be morepleased with how our rela-tionship has developed—the results have beenexceptional for our hospitaland most importantly, forour community.”

Transylvania Regional Hospital Starts2013 As New Member of Mission Health

More gym memberships are purchased in the month ofJanuary than during any other month of the year, as peoplerealize they’ve packed on holiday pounds that they thenresolve to take away. But making a resolution is not enough for anyone con-sidering beginning an exercise regimen, according to localtrainers Bill Bailey and Trent Humphries. It takes more thana simple pledge. “The most important thing is the mindset,” said Bailey, a20-year veteran trainer and a third-year trainer at theFitness Factory. “You have to ask yourself: am I tired offeeling the way I feel. Am I ready to do something about it? “Most people want three things: to feel good, to lookgood, and to have control over their lifestyle.” Humphries, the assistant manager and head trainer atBrevard Health and Racquet Club agrees. “I believe it starts with a vision — how you want to seeyourself,” said Humphries, who has worked at the racquetclub for two years, been a trainer for 11 and has run in andwon marathons. “You have to have clearly defined goals —with a deadline date to accompany that. “I think the reason most people fail with new year’s res-olutions is the motive just isn’t important enough,”Humphries added.

But to those with the right mindset and motivation,improvement is possible, the two trainers said. “You should do it because you understand what theramifications are,” Humphries said. “Ninety percent of thepeople who start going in January stop within the first 90days. “That’s huge. But 75 percent of people who get work-outs with a personal trainer, class or group stay. They stickwith it.” Another key is to keep things interesting, somethingeither club offers. “The thing about fitness is you can make it super sim-ple, or as challenging as you want to make it,” Bailey said.He offers classes that combine aerobics, strength, balanceand cardiovascular health. For those who want to do it on their own at the FitnessFactory, the club offers 10 treadmills, four ellipticals andthree bikes. They also offer circuit machines, weightmachines and free weights. The Brevard Health and Racquet Club has six tread-mills, eight elliptical machines, four recombinant bicycles,two upright cycles and 18 spin bikes. They also offermachines and free weights, a spa, and the only two indoorpools in the county. “You have to make it as simple as you can handle,”Humphries said. “But you also have to accept it as part ofyour daily routine.” He compared it to brushing one’s teeth, somethingalmost everyone does at least once per day (usually two orthree times). “I don’t just brush the teeth I want to keep, I do a goodjob on all of them,” Humphries said. “You just have to com-mit to doing it — set aside time each day. One of myfavorite sayings is: you have one body and one life to livein that body, why are you putting yourself on the back burn-er?” But once the motivation takes hold and exercisebecomes part of a fulfilling routine, that’s when the magichappens. Whether it’s a dress size, a pants size or hitting that tar-get weight, seeing results is key for anyone. “What keeps us hooked and motivated is seeingresults,” Bailey said. But eventually, the trainers warn, a person’s body willadapt to the workload it is given. That is often described asthe dreaded plateau, where the weight loss suddenlystops, or may even reverse. Sometimes a body will getheavier with added muscle mass, even as fat storesdecrease, and other times the body simply falls into a rut. That’s where a personal trainer can help. “Your body adapts so you have to switch things up,”Humphries said. “But you have to make it fun. If you’re nothaving fun and not seeing results, you won’t do it.” Bailey said you have to push through the plateaus. “It’s adaptation,” he said. “Your body’s reacting to thestress you’re putting on it. That’s where the creativity

comes in. You have to nudge beyond your comfort zone.” Personal trainers can help with that, too. “Encouragement and relationships are as important asanything — having someone who cares,” Humphries said. As with any new, strenuous activity, a health careprovider should be consulted before starting an exerciseregimen. Humphries said personal trainers are often certi-fied to give the o.k. on that, however. For more information on the Brevard Health andRacquet Club, call 883-3005. The Fitness Factory’s phonenumber is 883-9832.

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It’s near the end of

January and many people

already have broken or will

soon break their New

Year’s resolutions regard-

ing better health. Why do

we break these resolutions

when following them will

only be beneficial for us?

Here are several rea-

sons why so many people

– roughly 90 percent

according to some surveys

– break their resolutions,

and some solutions to

keeping those resolutions.

• Trying to make too

many changes at once. It’s

not uncommon for people

to list four or five New

Year’s resolutions: Do a

better job of budgeting

finances, exercise more,

eat healthier food, be a

more considerate spouse,

watch less TV, etc. But

changing a behavior is very

difficult and time-consum-

ing. One has to follow a

routine for roughly three

months before the change

becomes permanent; oth-

erwise, people revert back

to their old ways.

Solution: Select one

thing you want to change.

Then devote three to six

months to changing that

behavior. Once it becomes

a natural part of your

lifestyle, then look at anoth-

er behavior.

• Lack of a positive,

clear plan. People may

resolve to eat healthier or

exercise more, but

specifics are required. It’s

the old truism of “those who

fail to plan, plan to fail.”

Solution: Write down

clear, positive plans. Make

a meal plan of healthy

foods. Make a detailed plan

for exercise. (Those who

work at health clubs, etc.

can help you set up a plan.)

• The Christmas frenzy

of buying and wrapping

presents, cooking like

crazy, visiting with children

and in-laws makes

December one of the most

stressful times of the year.

After all of that, most peo-

ple just want to flop down in

a chair and do nothing for a

week or two. That’s normal.

Scientific studies show that

the pre-frontal cortex of the

brain, which controls

willpower, can be over-

loaded just like any muscle.

This is particularly true

when people are under

stress.

Solution: Do not begin

a new routine when you are

under great stress. Even

though exercise can

release stress, worrying

about getting to the gym

and trying to fit a workout

into your schedule can add

stress. It might be better to

wait a month or two when

life slows down before

adding an exercise routine.

• The weather in

January is not conducive to

daily outdoor exercise. No

one, particularly an exer-

cise novice, wants to run or

ride a bike in the rain or

freezing temperatures.

Since it takes more time to

get the muscles loose and

warm, injuries also occur

more easily.

Solution: Delay a con-

sistent outdoor exercise

regimen until March or

April. If you’re ready to

exercise now, join an

indoor exercise facility.

• Health clubs and

gyms can be intimidating.

There are two groups of

people you’ll find in a gym

after New Year’s – the reg-

ulars and the newcomers.

The regulars have been

working out for months, so

they look in reasonably

good shape. The newcom-

ers are not. It can be intim-

idating walking into a gym

where 80 percent of the

people are in better shape.

And many who go to the

gym for the first time are

self-conscious about their

bodies.

Solution: Have a sup-

port group at the gym. That

can include a workout part-

ner or employees at the

gym. Finding a workout

partner is not easy. One is

usually in better shape and

more knowledgeable about

physical fitness than the

other, which means they

may want to work out

longer or more frequently.

Look for a partner in a

comparable situation. If

you go it alone, look for a

gym that has a friendly,

helpful staff that tries to

meet your needs. Not only

can they dispense advice

on how to exercise, but

they also can provide

encouragement. Joining

exercise classes is a huge

help because they are

group activities at a speci-

fied time with a built-in sup-

port group. Classmates

often build camaraderie,

making it easier and more

enjoyable to attend exer-

cise class.

• Many people don’t like

to exercise in the traditional

sense. They don’t like to lift

weights, or run or ride bikes

indoors.

Solution: Look beyond

the so-called traditional

means of exercise and find

something you like. There

are much gentler ways of

exercising, such as Yoga

and Tai’ Chai. Health clubs

now offer a wide variety of

classes, such as Zumba.

Don’t discount things

such as traditional dance

classes. (Professional

dancers are some of the

most physically fit people in

the world.)

• Exercising to impress

someone else. People

might work out to look bet-

ter for an upcoming class

reunion or wedding or to

appease the spouse. Or it

might be to stop people

from nagging you about

getting in shape. Rarely

does this work because the

people you are doing this

for are not there when

you’re working out.

Solution: You have to

want to do it for yourself. If

not, you will eventually fail.

That’s true in regard to

changing any behavior per-

manently.

• Focusing on perfec-

tion, not progress. Whether

it’s changing to a healthier

diet or exercising more,

there is a tendency for peo-

ple to become upset and

quit if they eat a few

unhealthy meals or miss a

few workouts. This is espe-

cially true for beginners

who believe they have to

be perfect.

Solution: Don’t worry

about missing a workout or

eating junk food once in a

while. In fact, it’s quite nat-

ural to have a lapse. In his

book “Food Rules,” Michael

Pollan advises people eat

sweets on the days that

begin with S (Saturday and

Sunday). There’s no need

to deprive yourself com-

pletely of a food you enjoy;

just reduce your consump-

tion. Look at overall

progress, not short-term

perfection.

• Genetics. People

often compare themselves

to others and wonder why

they may not be losing

weight as fast as someone

else. We all have different

metabolisms and body

structure.

Solution: Compare your

present self to only your

former self. Do you feel

better than you did last

week? Do you have more

energy? Are you sleeping

better? If so, then your rou-

tine is working for you and

that’s what matters.

• Unrealistic goals. This

is the number one reason

people break their exercise

resolutions. People expect

to lose 30 pounds in 30

days. “That’s not sustain-

able nor is it safe,” said

Adam Fisher, program

director at the

Hendersonville YMCA.

When people fail to meet

their unrealistic goals, they

become discouraged and

quit.

Solution: Set smaller,

reasonable goals. Shoot

for losing one or two

pounds a week, or adding

two minutes a week to your

time on the treadmill. Rome

wasn’t built in a day and it

will take time to get in good

physical shape. If you fol-

low an exercise regimen for

90 days, odds are you will

stick with it.


In addition to the many trails in the state and national forestsin Transylvania County, the city of Brevard has several milesof trails to keep its residents and visitors healthy.

The Bracken Mountain Trail is in the Bracken Preserve,which is located beside the Brevard Music Center.

The trail system features a roughly 5-mile loop around themountain and a connecting 2-mile trail to Forest Road 475C inPisgah National Forest.

These trails are not for the novice hiker and will get theheart pumping quickly and often.

The loop trail includes three bridges to cross streams andaccess to two small cascades. Views of downtown, particular-ly during the winter, are visible from portions of the trail.

The trail is 5 feet wide to accommodate families, multipleusers (mountain bikers and hikers for example), small vehicleaccess for long-term maintenance of the property and accessfor rescue equipment.

The 2-mile connector trail allows hikers and mountain bik-ers to travel on to the Pisgah Wildlife Education Center.

The city’s longer-term plan is to connect Bracken Mountainto downtown and the city’s bike/hike path system. The city’s multi-use path is open to bicyclists and walkersand currently extends from McLean Road to Lowe’s. The path then heads into the national forest, turning togravel taking riders into the heart of the forest.

A nearly 1-mile section of the multi-use path can also befound on Gallimore Road. The path connects BrevardElementary and Brevard High schools.

The Bracken Mountain Trail Offers Adventure

Many residents take advantage of the multi-use path each day.

Why Resolutions Fail (But How To Make Them Succeed)

Women may sigh in

relief because they won’t

have to make the yearly trek

to the gynecologist or family

practitioner for a Pap test

any longer. New information

from medical groups states

that by having pap smears

in combination with a

human papillomavirus

(HPV) test, many women

can safely spread out test-

ing by five years.

Recently, advice on

having cervical cancer

screenings has varied from

medical expert to medical

expert. Many advise women

to get screened every one

to three years. Now the U.S.

Preventative Services Task

Force, which published a

new set of guidelines in the

Annals of Internal Medicine,

state that by undergoing

both a Pap smear and an

HPV test together, which

has been dubbed “co-test-

ing,” women ages 30 to 65

who have had negative

results can wait another five

years before the next test.

The American Cancer

Society is another organiza-

tion issuing these revised

guidelines. Experts advise

that this is the first time that

co-testing has been sug-

gested and widely pushed,

although some doctors

have been doing co-testing

on their own for years.

The change was based

on information that showed

more frequent testing for

cervical cancer did not dra-

matically lower the numbers

of those at risk. Although

the tests are safe, fertility

risks abound if further test-

ing and procedures are

done as the result of a pos-

itive Pap test, which can

sometimes be inaccurate.

Researchers have also

found that many cases of

cervical cancer are linked to

HPV.

Because cellular

changes triggered from

HPV are slow-moving, it is

not vital to have annual test-

ing. It is possible to find and

treat the cancer before it

becomes dangerous, even

if 10 years have passed,

says George Sawaya, M.D.,

professor in the University

of California, San

Francisco, Depar-tment of

Obstetrics, Gynecology and

Reprod-uctive Sciences.

Although the guidelines

are in place, many women

may continue to have annu-

al Pap smears, particularly

because they are used to

them and don’t want to risk

their health.

Those who do not rely

on their gynecologists as

their primary care providers

may be more apt to wait

longer intervals between

testing.

The Pap smear is

named after George

Papanico-laou, a Greek

doctor who created the test

in 1943 and suggested it

could provide crucial early

detection of cervical and

uterine cancer. Pap tests

became routine in 1955 and

have reduced cervical can-

cer deaths by around 75

percent.

Women who are uncer-

tain about waiting longer

than a year between Pap

tests can discuss their con-

cerns with their gynecolo-

gists or family doctors.

Together they can weigh the

pros and cons of adopting a

new schedule for cervical

cancer screenings.

New Guidelines Indicate Annual Pap Tests Unnecessary

Monitoring glucose lev-

els in the blood to ensure

they are at an acceptable

level is a vital task in a dia-

betic’s life. Unstable levels

can mean the difference

between living a healthy life

or illness and even death.

Eating a healthy diet,

staying hydrated with plenty

of water and possibly using

medication or insulin injec-

tions are a few of the ways

to maintain one’s glucose

levels.

When a diabetic eats,

the sugar in his or her food

is digested into glucose.

Sugar is normally used by

cells for energy. Insulin is a

hormone that is secreted by

the pancreas and helps to

regulate the metabolism of

carbohydrates and fats

while removing excess glu-

cose from the blood, which

could prove toxic.

Individuals who have no

insulin production (type 1

diabetes) and those whose

insulin is inefficient at mov-

ing sugar out of the blood-

stream (type 2 diabetes)

may have to take insulin

and regulate their sugar

intake to keep the body in

balance.

Although having dia-

betes means a lifelong regi-

men of watching what you

eat, it does not mean you

can’t enjoy your diet.

Thanks to a wide variety of

sugar substitutes, most dia-

betics can indulge in

desserts and other foods in

moderation.

For those ready to satis-

fy their sweet tooth, here

are some sweeteners that

are approved by the

American Diabetes

Association.

Sucralose: This sweet-

ener, which often goes by

the brand name Splenda®,

is one of the more popular

supplements. The body

does not recognize

sucralose as a carbohy-

drate or a sugar, which

means it will not be metabo-

lized as such. Sucralose is

heat-resistant, which

means it can be used for

cooking and baking.

Stevia: Relatively new

to the commercial market,

stevia is an all-natural

sweetener, unlike many of

the other sugar substitutes.

It comes from a South

American plant of the same

name and has a strong

track record of safety. The

sweetener has zero calories

and no glycemic index.

S a c c h a r i n e : S a c c -

harine is also safe, but dia-

betics must only consume it

in small amounts. It also

can be mixed with hot or

cold food.

Aspartame: This sweet-

ener also has zero calories

and is found in many foods

and beverages. However,

aspartame is best avoided

when baking because it

loses sweetness when

heated.

Acesulfame potassium:

A little goes a long way with

this product because it is

much sweeter than sugar. It

is also usually combined

with other sweeteners

because it can have a bitter

aftertaste.

Not all sugar substitutes

are good for diabetics, how-

ever. The Mayo Clinic

warns that sugar alcohols,

particularly mannitol, sor-

bitol and xylitol, can

increase blood sugar levels.

These products also may

cause stomach discomfort

and diarrhea.

Before trying sugar sub-

stitutes, diabetics should

consult with their physicians

to see if it is safe and dis-

cuss potential side effects

or usage restrictions, as

some artificial sweeteners

can cause allergic reactions

in some people.

Smart Sugar Substitutes For Diabetics

Sugar substitutes mean that diabetics can occasionallyindulge in sweet treats.

Everyone forgets thingsfrom time to time.Periodically forgetting

where you left your keys islikely not indicative of a badmemory. But some peoplefind themselves forgettingthings more frequently, atroubling development for those who can’t explain their sudden loss ofmemory. Memory loss is oftenconsidered to go hand-in-hand with aging. As a per-son ages, conventional wis-dom suggests memory willbegin to fade. But some-times memory loss hasnothing to do with aging,and a lot to do with a brainthat isn’t sharp because ofan unhealthy lifestyle. Thefollowing are a few waysmen and women canimprove their memory.

Get some sleep.

Men and women whoaren’t getting enough sleepcan almost certainly blamethat lack of shut-eye for atleast some of their memoryloss. When you don’t getenough sleep, your brain’sability to think critically,solve problems and evenbe creative is compromisedconsiderably. In addition,research has shown thatmemory-enhancing activi-ties occur during the deep-est stages of sleep, furtherhighlighting the importanceof getting a full night ofinterruption-free rest.

Hit the gym.

Exercise is another activ-ity that can improve memo-ry. Daily physical exerciseincreases the amount ofoxygen that gets to yourbrain while reducing the riskfor certain disorders, includ-ing diabetes and cardiovas-cular disease, both of whichcan lead to memory loss.

Manage stress effectively.

Stress has a host of neg-ative side effects, not theleast of which is its impacton your memory. Chronic

stress that goes untreatedcan destroy brain cells anddamage the region of thebrain that deals with the for-mation of new memories aswell as the retrieval of oldermemories. Numerous stud-ies have shown that menand women cite their careeras their primary source ofstress. Since quitting yourjob is likely not an option,find ways to manage yourstress more effectively. Thismay mean finding a way tomake the most of your time,be it working more efficient-ly, emphasizing planningahead or even vowing tostop procrastinating. Otherways to manage stressinclude making time to relaxand recognizing that youhave limits while seekingthe help of others.

Make some dietarychanges.

Diet can also have animpact on memory. Whatyou eat is fuel for both yourbody and your brain, and apoor diet can have a nega-tive impact on your memo-ry. Be sure to include

omega-3 fatty acids,sources of which includesalmon, tuna and other coldwater fatty fish, in your diet.Research has shown thatomega-3 fatty acids, whichcan also be found in wal-nuts, can boost brain powerand possibly reduce yourrisk for Alzheimer’s dis-ease. Foods with antioxidants,including fruits and vegeta-bles, can also protect yourbrain cells from damage,which can have a positiveimpact on your memory.Leafy green vegetables likespinach, romaine lettuceand arugula as well as fruitslike apricots, mangoes andcantaloupe are goodsources of antioxidants. A diet high in saturatedfat, which is found in redmeat, whole milk, butterand cheese, has beenfound to have a negativeimpact on memory.Research has shown thatsuch a diet increases a per-son’s risk of developingdementia while impairingan individual’s ability toconcentrate and remember


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The Connestee FallsCafé at TransylvaniaRegional Hospital (TRH)has a little more ambiancethese days thanks to theConnestee Art League. The TRH Auxiliarydecided to make it its mis-sion this year to improvethe atmosphere of thehospital dining room, the

Connestee Falls Café.They were presented theidea of using artwork fromthe Connestee ArtLeague, a perfect fit sincethe Connestee Falls com-munity raised $500,000 torenovate the dining roomin 2007, hence the cafébeing named for them. League members DickRyder and Karen Tuttlehung the first series of art-work, which includes bothabstract and traditionalpieces, inside the caféand in a hallway just out-side. The artwork will bechanged out every twomonths. “It adds so much,” saysCamy Brown, TRHAuxiliary President.“Everyone who walks bystops to comment howbeautiful the artwork isand we’ve even alreadyhad people interested inpurchasing some of the

pieces.” Each paintinghas contact informationfor anyone interested inpurchasing it. ”We are so grateful tothe Connestee Art Leaguefor lending us their beauti-ful work,” says Brown. “Itadds to the healing envi-ronment our hospitalstrives to create.” The League hasapproximately 35 mem-bers, many of whom arealso members of theTransylvania County ArtsCouncil (TCARTS) andsome of whom haveshown their work all overthe world. The leagueproduces art in an array ofmediums including but notlimited to watercolor,acrylic, pastel, mixedmedia, collage and oil.Sandy Hemmer is the cur-rent league president.

Connestee Art League Places Artwork In Hospital

Karen Tuttle and Dick Ryder, members of the Connestee Art League,hang artwork in the hallway outside the Connestee Falls Café atTransylvania Regional Hospital.

Easy Ways To Improve Your Memory

Exercise is another activity that can improvememory.

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Documents

Transylvania Times Health Feature