Wellness Corner

Eating Smart

True Calorie Counting Key To Weight Loss

By Debra T.Gibbons, R.D.

The holidays have passed and the cold weather is here. Are you noticing your clothes getting tighter? Are you exercising less and eating more? Either way it’s time to take action. You don’t want to spend all summer trying to lose winter weight.

Let's review some very basic concepts. Calories are a form of energy and it is a matter of balancing them. If you eat the amount your body needs, you will maintain your weight; consume more than your body spends, you gain weight.

Another key fact: it takes 3,500 calories to gain or lose one pound. A weekly one to two-pound weight loss is recommended, which means cutting back 500-1,000 calories daily.

To stay healthy as you lose weight you need to eat a wide variety of foods. So you must become familiar with the calorie content of a lot of foods so you can identify what to limit or eliminate.

You may be surprised at the actual calorie level of some familiar foods. Did you know that one ounce of most hard cheese (about the size of a woman’s thumb) contains 100 calories? Or a small handful of nuts (1/4 cup) has 200 calories, while a handful of popcorn is only 10? Or that three ounces of turkey has only100 calories while three ounces of bologna comes to 300?

Right here you have valuable information to encourage you to swap a four-ounce bologna and cheese sandwich worth about 600 calories for a four-ounce sliced turkey on the same bread with mustard to save almost 300 calories. You can also use your new-found knowledge to add a lot of very low-calorie, nutrient-rich foods to your diet. For instance, one cup of sliced carrots has only 50 calories, one medium tomato 25 calories or three-fourths of a cup of blueberries only 60.

To determine accurately the calorie content of food, you need to read labels and adjust the amount you are eating accordingly if it differs from the listed serving size. There’s often a difference.

For instance, the food label on a package of bread states a serving size is one slice, but we frequently eat two slices at a time, so double the calories. You need to pull out your measuring cups to accurately determine your portion and then compare it to the food label serving. If you can’t find a food label, buy a calorie book at a local bookstore; or go online to find many free sites.

To put this all together, start a food diary. Writing down everything you eat and drink will provide valuable information on where to make the necessary changes. Recording information has proved invaluable in helping people to reach their goals.

A note on physical activity, since it is part of the energy balance equation. Finding a way to fit more activity in your day is essential in managing your weight.

(Ms. Gibbons is a Registered Dietician and Certified Diabetes Educator for the VA Primary Care Clinic in Hyannis.

Part-Time ‘Bridge Employment’ Called Good For Senior’s Health

By Denise M. Dever
Those seniors who work temporary or part-time jobs have fewer major diseases and will enjoy better day-to-day function than their contemporaries who choose to stop working altogether, according to a new national study.

Researchers say the findings are significant even after factoring in subjects’ physical and mental health before retirement. The study’s authors refer to this transition between career and complete retirement as “bridge employment,” which can be a part-time job, self-employment or a temporary position. The findings are reported in the October issue of the Journal of Occupational Health Psychology, published by the American Psychological Association.

The authors said their findings “highlight bridge employment’s potential benefits.” And they suggest that “given the economic recession, we will probably see more people considering post-retirement employment.”

They added that employers concerned about a labor shortage due to numerous Baby Boomers beginning to retire in large numbers, might consider bridge employment options for their own retirees.

According to the U.S. Department of Labor projections, the over-55 population will account for nearly 93 percent of the net increase in the labor force in the decade ending in 2016.

The researchers considered only physician-diagnosed health problems, such as high blood pressure, diabetes, cancer, lung disease, heart disease, stroke and psychiatric problems. They controlled not only for baseline physical and mental health but also for age, sex, education level and total financial wealth. The results showed the retirees who continued to work in a bridge job experienced fewer major diseases and fewer functional limitations than those who fully retired.

One popular part-time job option for older adults is senior care-giving. Seniors make great caregiver companions for other older adults who need a little extra help around the house or just a friend with whom to spend time and enjoy activities.

(Ms. Dever is President and Co-Owner of Home Instead Senior Care providing non-medical home care for seniors, 508-778-8613 or www.homeinstead.com.)

Some Tips to Keep Bad Backs At Bay

By Richard R. Singleton, D.C.

Each day many of our patients will ask us, “What can I do to prevent my back pain from returning?”

Almost everyone will experience some form of back pain in their life. This pain can range from relatively mild to severe and often can be debilitating. It may result from an injury such as a fall or motor vehicle accident, or from something as innocuous as sitting in an uncomfortable chair.

The pain may last a day…or a lifetime.

Maybe you have suffered from back pain for many years. Or not…but want to avoid the possibility.

Here are some things you can do to ease—or better yet, prevent—the pain:

1. Avoid prolonged sitting or driving for several hours at a time. If these can’t be avoided, take frequent breaks in which you get up and move around for a few minutes each hour;
2. Avoid frequent bending or working in a posture that requires you to remain in a bent-over position. Use a footrest or a small step to bend one knee if it is necessary to work in this position;
3. Avoid lifting and twisting at the same time. When you lift, bend you knees and keep your back straight. As you lift the load, don’t twist your torso, but move your feet, keeping shoulders in line with hips;
4. A little stretching can go a long way. Do some occasional easy knee-to-chest exercises to stimulate the back muscles;
5. Nothing is more important than exercise. Better physical condition makes it less likely you’ll experience back pain. Almost any form of exercise such as walking, swimming, floor exercises, yoga, weight lifting and even dancing can be helpful. Don’t be a weekend warrior. Work out regularly. Check the wellness section of our website (www.singletonchiropractic.com) for a complete list of stretching and floor exercises for all parts of the body;
6. Finally, regular chiropractic care can help maintain the flexibility in your spine and keep your muscles and nervous system properly balanced.

Remember, your back is a by-product of your lifestyle. How are you taking care of it?
(Dr. Singleton practices at Singleton Chiropractic in Dennis, 508-385-9999, and Centerville, 508-778-5005.)

Don’t Let Winter Blues Make You SAD, Just Heed These Tips

By Kate Granigan, MSW, LICSW

Ground Hog Day is just around the corner, but with six long weeks left until spring, it can be difficult to feel upbeat. Once the hype of the holiday season is behind us, daylight is still scarce, the relentless cold will not quit, and the snowy winter wonderland isn’t that enticing any more. It’s enough to make even the most optimistic person turn blue.

Just remember, many people suffer from Seasonal Affective Disorder (SAD). That’s why it’s now more important than ever to heed these tips to avoid the “Winter Blues”.

1. Wake and Sleep: Be sure to keep a normal sleep schedule, getting to bed and waking up at regular times.  Instinctively we might be drawn to sleeping excessively due to increased darkness, but this can often cause problems and increase lethargy and depression;
2. Exercise: This helps with managing depression as it stimulates chemicals in your brain much like an antidepressant.  Find indoor activities like Mall Walking, Yoga, and classes at your local Senior Center or Community Center;
3. Keep In Touch: It is often common to “hibernate” in the winter, and lose touch with friends and neighbors. To prevent feeling isolated during the winter, keep up with relationships;
4. Complete tasks that are left undone: Winter is a great time for picking up activities like sorting photos, creating scrap books, or writing memoirs to pass on to younger family members…or just getting things organized;
5. Eating well: Remember to maintain a well-balanced diet, while possibly reducing calories slightly to accommodate less activity in the winter;
6. Turn on lights and open blinds: It’s more important than ever to get the natural light in. One trick: turn on lights in the morning when the sun is not yet up, and then again as the sun sets can provide simulated daylight in your home. There are even special lights available that simulate sunlight;
7. Don’t Ignore signs of trouble: If you still feel depressed, seek professional help.

(Ms. Granigan is Vice President of Geriatric Care Management for Overlook C.A.R.E., providing consultation, advocacy and resources to elders and families throughout Massachusetts, 781-837-7444 or kgranigan@Overlookvna.org.)

Keep New Year’s Promises Doable If You Want To Make Them Work

By Phil Quinn, Sc.D.

By this time many people have broken their New Year’s resolutions and returned to the same old way of doing things. The most frequent reason why resolutions fail is because they’re just too complicated. It’s not too late to set goals that are doable and will make us happier and healthier.

A good place to start is by seeking ways to make your life a little less stressful. You don’t have to wait for next New Year’s Day to begin:
Personal Inventory: Take a personal inventory and look for the sources of stress. Is it your job, family, environment or personal life style?
Personal Stress Response: How do you respond to stress? Physically (backache), emotionally (sadness), cognitively (self-hate) or behaviorally (over-eating or drinking)? Understanding your response helps you recognize when you are under stress!
Remember the Three A’s:  Alter, Avoid or Accept your situation. Try to alter your situation, perhaps by seeking help; try to avoid unpleasant tasks; or just learn to accept certain situations.
Change your health habits. Eat healthier, less processed foods. Avoid high fat, greasy fast foods and excessive alcohol use.
Exercise more. Aerobics increase stress resistance. Weights help us look and feel better. (But consult your doctor before you start.)
Learn to relax! Practice relaxation, meditation, yoga or self- hypnosis. We have spent enough time learning how to be tense.
Mini stress breaks. Several times a day stop and take a deep breath.
Develop a hobby. Do something you always wanted to do.
Have fun. At least once a week. Balance work and play.
Socialize more. Contact new friends, old friends, family regularly.
Plan ahead. Especially if you have a major change coming in the future.
And, finally, remember the three S’s. Recognize that Stressful situations require short-term Solutions but then a long-term Strategy to solve the underlying problem.

(Dr. Quinn is a psychologist with South Shore Mental Health.)