Want to lose a few pounds fast?

submitted by Dr. Bruce Lewandowski, owner of Lewandowski Chiropractic & Nutritional Healing, www.lewandowskichiro.com

It’s not simple, but it is easy. You’ve probably heard the tip that if you’re interested in losing weight, it’s a good idea to eat slowly and chew your food at least 15-20 times before swallowing. Keep reading. Eating slowly allows your brain and your body to actually sense that it’s full, instead of cramming a bunch of food down your throat only to find out 30 minutes later that you’re stuffed to the gills.

So what’s a good fruit that’s good for you and helps you eat slowly? CHERRIES. Cherries are the #1 fruit for weight loss. With cherries, you can’t just pop 30 in your mouth in two minutes like you can, and probably do, with grapes or blueberries. Instead, the pits force you to eat them slowly, allowing your satiation sensors to chime in and prevent you from over-indulging. So that’s reason #1 built in portion control fruit.

Reason #2 and it’s a BIG one. Cherries have the LOWEST glycemic index of all fruits, and one of the lowest glycemic indexes of any carbohydrate source period. Write this down. Scoring at a ridiculously low 22, you can even snack on cherries without much detriment, as their effect on insulin is minimal at best. Not bad huh?

Again, it is not late-night eating that’s the problem, it’s eating the wrong foods (those that cause a substantial rise in fat-loss halting insulin) in evening hours. Don’t eat anything after 6:00pm. If you get hungry, grab a cold, cold glass of pH water, and drink that.

So next time you are in the mood for a sweet, satiating snack, reach for a small bowl of cherries and enjoy the goodness.   

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Understanding the basics of home skin care

submitted by Brittany Bray, B.A., LMA, Licensed Aesthetician, Aesthetics Director, The Spa at Lifestyle

When you’re ready to begin a new skin care regimen or if you’re graduating to a more advanced one, it’s important to understand the basics of home skin care. These tips can be implemented in your routine to achieve healthy skin.

To begin, cleansing is the most essential step since it prepares the skin for products to follow. Let the cleanser do its job without being aggressive. Skin has a pH of 4.5 -5.5. and cleansing with a product outside that range can lead to issues such as dehydration and irritation. Many OTC (over the counter) products are outside this range. Allow an expert to choose what’s best for you. *TIP: Sometimes a cleanser can be used as a mask.  If it’s professional, leave it on a few minutes for a treatment.

Another important step is exfoliation. OTC scrubs or acids can traumatize the skin, so be sure to invest in professional ones. You cannot “open or close pores” but your exfoliator will help to “decongest” them. Exfoliation can give you an immediate result but don’t overdo it. *TIP: If you have breakouts, do not scrub since it can aggravate an area that is already inflamed. You may be better off with chemical exfoliation.

Serums are the key to affecting change in your skin. Don’t skip or bargain with this step. Antioxidant serums protect skin from environmental hazards and can repair damage and are a good starting place if you’ve never used them. Another beneficial serum to incorporate is a lightening one. These are good for sun damage and uneven tone. Retinol based serums are wonderful but OTC formulations may be unstable and can cause irritation. *TIP: Retinols are not all created equal. Apply professional retinol at night and vitamin C during the day. This combination is a great start to achieving beautiful skin.

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Childhood obesity, a growing epidemic – Part 2

submitted By Dr. Bruce Lewandowski, owner, Lewandowski Chiropractic & Nutritional Healing, www.lewandowskichiro.com

In December we discussed the growing dilemma of obesity in children. It is a situation of epidemic proportion, which poses many questions such as, “Who is to blame?” The blame game needs to stop and people need to start focusing on solutions. What would happen if each head of the household made a decision today to be a catalyst for change in their own home? Everyone should want to be healthy, and want their children and grandchildren to be healthy.

The challenging part is that the vast majority of individuals do not know where to start. If one listens to the media, one would think it was possible to just purchase a product, which contains a superpower type of herb that is an anti-disease, ultra-healing, and a live-forever “one-a-day.” The truth is that changes need to be made one at a time. Make a list of the worst offenders and those that potentially play the biggest role of the weight issues of children. The food list could include soda, (diet or otherwise), juice (the 10% juice and 90% flavored sugar water kind), cookies, chips, etc. Refuse to purchase them again. It takes guts, but the end goal is worth it!

Probably one of the biggest offenders is high-sugar, high-calorie, nutrient-poor breakfast cereals. Next, make a list of foods that promote health. The easiest place to start is with fruits, such as apples, pears, and oranges. Vegetables, such as green beans, peas, tomatoes, cucumbers, peppers, and salad mix need to be added daily even in spite of protest. Don’t forget about lean cuts of meat, chicken, and fish. Try to limit time in front of the screen and get your kids outside to run, bike, and hike.

A great way to jumpstart the healthy lifestyles of children is to jumpstart our own. In many cases of overweight children, you find overweight parents. Mom and Dad need to work on themselves and become role models. Making healthier living a family lifestyle will help to make the transition a lot easier and successful. Doing more activities together is the best way to go.

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Childhood obesity a growing epidemic

submitted By Dr. Bruce Lewandowski, owner, Lewandowski Chiropractic & Nutritional Healing, www.lewandowskichiro.com

Childhood obesity is defined as a condition in which weight is well above the average in respect to the child’s height and age. Over 15% of children (more than nine million), ranging from ages six to 19, are classified as obese. This rate has almost doubled in the last three decades and does not show signs of slowing down. The prevalence of today’s obesity in our youth is frightening as these children are tomorrow’s citizens and potential health crisis. On our current path these children, many of whom will grow up to become overweight adults, will potentially suffer from diabetes, high blood pressure, heart disease, cancers and other physical, emotional, and social disorders.

Does it surprise you to find that these diseases are showing up in younger and younger individuals?

Childhood obesity can be caused by many different factors from the more obvious, such as diet, to the less frequent, like disease. Perhaps the most common contributor is poor eating habits, whereas in many cases, the parents themselves are overweight.  In our fast-paced lives, fresh fruit and vegetables have been replaced with high-sugar snacks like fruit rollups or high fat, high-calorie, nutrient-poor fast food.

Another factor is physical inactivity. Days of playing kickball and hide-n-seek are readily replaced with video games and TV. In turn, fewer calories are burned off. All unused energy is then stored as fat. Not to be diminished are the psychological or emotional factors that can affect a child’s eating habits. In the February issue, the topic of childhood obesity and action steps that can be taken against this new epidemic will be described. 

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Having trouble losing weight?

submitted By Dr. Bruce Lewandowski, owner, Lewandowski Chiropractic & Nutritional Healing, www.lewandowskichiro.com

Women in their mid-thirties to early fifties complain that they have either plateaued in their effort to lose weight or are gaining weight. Has this happened to you? The emotional distress behind this appears to be more of an issue than lack of weight loss itself. So, why is it otherwise healthy individuals are putting forth consistent and tremendous effort to lose weight with negligible results?

A few basic possibilities need to be looked at:

1.    Thyroid function is abnormal. Hypothyroid is the leading problem. Most likely issues are not showing up in blood yet, but they eventually will. Proper target supplements to bolster function will help.

2.    Adrenal fatigue. Chronic stress and the hurried existence we live tax the body, and most specifically the adrenals. Rest, meditation, supplementation, and in fact, reduced exercise go a long way.

3.    Insulin spikes throughout the day. The key is to eat foods with lower glycemic indexes. That means, don’t eat something that quickly converts to sugar and forces your pancreas to surge insulin throughout your body. Combine protein and oils with carbohydrates.

4.    Lack of water. Please drink more water.

5.    Excessive fruit intake. See number three above.

6.    Lack of protein. Eat close to your body’s weight in grams of protein. A 150 pound person should eat approximately 120 – 150 grams of protein each day. It is much harder than it seems.

7.    Exercise. You may have once done grueling gym workouts with heavy weight lifting, kick boxing or running.  As one ages, these activities can evolve to walking, stretching, elliptical workouts and other lower impact activities.  This is ok as each stage of life will require different exercise intensities.  

8.    Rest and recovery. Resting the body is important, especially as we age. As part of recovery, consider protein powder shakes within one hour of working out.

While every individual has their sticking points, you can overcome them. Why would you think weight loss wouldn’t be challenging? Everything in life you desire has its challenges and weight loss is no different. Half the fun is figuring out and overcoming your particular obstacles. 

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Q&A on low-carb diets

submitted By Dr. Bruce Lewandowski, owner, Lewandowski Chiropractic & Nutritional Healing, www.lewandowskichiro.com

Q: Suzanne K. of Lower Southampton asks: I would like to lose 10-15 pounds for the fall. Do the low-carb diets really work? How do they work?

A: The low carbohydrate lifestyle is the current craze. Consumers, doctors, and researchers alike are in a constant debate over the benefits and potential risks associated with this way of eating.

Essentially, carbohydrates are the primary fuel to keep the body functioning. By limiting the carbohydrates consumed, the body is forced to utilize the stored fats and proteins as the fuel source. This process is known as ketogenesis.

A study in “The New England Journal of Medicine” found that people on one particular low carbohydrate diet lost twice as much as weight over six months as those on the traditional low fat diet. Yes, you will lose the weight.

However, it is the long-term impact this diet may have on your health that is in question. Critics believe that such a dramatic dietary modification may have a negative effect on your kidneys and liver and possibly lead to heart conditions in the long run.

Conversely, it is suggested that this diet may help regulate insulin levels, lower your cholesterol, and actually help to reduce blood pressure. It appears that more studies may be required to evaluate the long-term effects these diets may have.

Check with a health care professional to see if this dietary lifestyle is right for you. If so, initially limit the intake of simple sugars and processed white flour items such as soda, candy, white bread, and fried foods to name a few. Also increase the intake of vegetables and whole grain foods. Please remember that any health conscious program should include consistent exercise based upon your individual abilities, health status, and goals. 

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How much should I eat each day?

submitted by Solomon Brenner, Zen-10, 10 week fitness challenge

The answer to this question is different for everybody. How many calories you should consume each day depends on a variety of factors such as sex, height, weight, age, and physical activity. There is a widely used formula to determine your BMR, or basic metabolic rate, which is the number of calories your body needs to function at your current weight without exercise. Below is a formula to figure out your BMR (you can also find BMR calculators online).

 

Step One:

For women – 655 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age in years);

For men – 66 + (6.23 x weight in lbs) + (12.7 x height in inches) – (6.8 x age in years).

Step Two:

Multiply your number from Step 1 by the appropriate activity factor listed below to get your specific BMR (number of calories needed without exercise).

Sedentary (desk jobs, etc).  Multiply by 1.1

Mildly active (teachers, retail sales people, housewives, etc).  Multiply by 1.2

Active (physical trainer, plumber, electrician, etc).  Multiply by 1.3

Extremely physically active (construction workers, athletes, etc).  Multiply by 1.4

Step Three:

Write down your BMR. By writing it down, you ensure that you remember that number.

Your BMR is a great number to stick to if you’d like to maintain your current weight. If weight loss is one of your goals, eat fewer calories than your BMR indicates. By burning more calories than you put in, you force your body to use stored fat as an energy source.

If this all seems like a lot of math to you, remember this: the LEAST amount of calories you should eat is 1200 for women and 1600 for men. It’s also important to eat the right kinds of food. Look for foods that are relatively low in calories compared to their high value of nutrients.

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Are you a healthy person?

submitted by Solomon Brenner, Instructor of the 10 Week Fitness Challenge

It seems like everyday there is another fad diet, another medical professional telling you a food you once thought was healthy can give you cancer, or another study showing that it’s okay to eat something you once thought was bad for you.

We have different genetic make-ups, different levels of physical activity, different body types, and different reactions to different foods, all of which contribute to what we should eat as part of a healthy diet.

Here are a few nutrition tips that will help you maintain a healthy diet:

  1. No processed foods. Processed foods are never a good choice. They are loaded with sodium, trans fats, processed grains, and refined sugars. Some of the foods to avoid include fast food, soda, juice, pastries, candy, chips, processed meats, processed dairy, canned or frozen foods with high sodium, and any white grains like white bread, pasta, or white rice.
  2. How are you cooking your food? It’s okay to bake your veggies or sauté them with a little bit of olive oil (a healthy fat), but to get the most out of the nutrients available, they should be consumed raw or steamed whenever possible.
  3. Hydration, hydration, hydration. Water aids in every aspect of body function, and many people do not get enough of it. Make a habit of drinking water regularly throughout your day. You should consume between 80-120 ounces of water per day, more if you are exercising or in hot weather.
  4. Cut back on dairy, or eliminate it altogether. Science has proven that some or all of our ability to digest lactose and casein – proteins that make up 80% of the protein in cow’s milk – is lost after age four. Seventy-five percent of adults worldwide show a decrease in the production of lactase, an enzyme that catalyzes the absorption of lactose into the digestive system.
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Filial Support Act alive in PA

submitted by E. Garrett Gummer, III, Esquire (CELA), Elder Law Offices of E. Garrett Gummer, III

The Pennsylvania Filial Support Act permits an indigent person or any agency involved in the care of the indigent person, such as a nursing home, to make a claim against you for their care and for financial assistance if you are the spouse, the child, or the parent of the indigent person.

The amount of your liability will be determined by the court. A petition for relief under the Act can be filed by the indigent person or any other person, public body, or public agency having an interest in the care, maintenance or assistance of the indigent person.

If you are found liable under the Act and you fail to comply with the court order, the court can find you in contempt, and sentence you up to six months in prison.

Actions under the Filial Support Act usually, but not always, arise in the context of the indigent person as a resident of a nursing home.

Typically, the parent is a resident of a nursing home, the parent makes gifts to a child within the five-year Medicaid penalty look back period and as a result, the parent is found not eligible for Medicaid benefits.

Since the parent now lacks the funds to pay the nursing home privately, the nursing home institutes legal action under the Act against the child who received the gift and any other children of the parent. 

If you have a family member who may need nursing home care in the near future, it is important that you seek the advice of an elder law attorney before that individual makes any gifts to you. If not, you could find yourself being sued under the Pennsylvania Filial Support Act.

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It’s not easy being ‘green’

submitted by Gary Selleck, owner of C and C Family Roofing

Contractors take a lot effort looking for ways to separate themselves from their competitors in order to get a competitive edge. Product knowledge, ratings with Better Business Bureau and Angie’s List and factory training through manufacturers are all ways for companies to project themselves above the others.

But with people making a more concerted effort to by environmentally friendly, contractors are using this as an opportunity not only to get a competitive edge but also be more responsible to the environment.

“Green Building” design and construction is the opportunity to use our resources more efficiently, while creating healthier and more energy-efficient homes.

Green building is an attempt to leave a lighter footprint on the environment through conservation of resources, while at the same time balancing energy-efficient, cost-effective, low-maintenance products for our construction needs.

Here are a few of the more practical “Green Building” application that roofing and siding contractors are using when remodeling homes:

  • Using products such as cement board siding and ridge-vent material and underlayment’s for roofing that are produced using recycled materials.
  • Using reflective products such as coatings and reflective shingles that reduce the “Heat Island Effect” on the ozone.
  • Using local companies for their materials to reduce fuel consumption and residual effect on the environment.
  • Disposal of construction debris through recycling reducing waste and pollution at landfills.

When choosing a contractor for your remodeling needs ask them if they are employing any of these practices. Select a company that is not only good at their trade but is also environmentally conscience.

The practices we use today will impact our future far more then we realize.

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