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THE COMOX VALLEY RECORD

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Rain or shine - good health is somethingwe should not take for granted.inside: Advice about getting healthy & staying healthy.

COMOXVALLEYRECORD.comC O V E R T O C O V E R O N - L I N EC O V E R T O C O V E R O N - L I N E

PAPER

2 Wednesday, January 18, 2012 HEALTH AND WELLNESS COMOX VALLEY RECORD

theright way

Treat your body and get itrubbed

A major benefit of mas-sage therapy is that it relaxes and releases tight, contracted and painful muscles, fascia and joints. (Fascia is the fibrous tis-sue that surrounds and holds muscles and organs in place.)

The body often develops trigger points, which are irritable spots in the tis-sue that are painful when compressed and can also refer pain and other uncom-fortable sensations to other places in the body.

For example, a shoulder or neck trigger point could cause headaches. Trigger points can be caused by a build up of tension in an

area over time, and can also be found in scar tissue from injuries or surgery.

Various massage therapy approaches can help to release trigger points, tight soft tissue and joints, includ-ing those at the spine and pelvis.

This alleviates pain and improves mobility.

Another wonderful effect of massage therapy is improved circulation of the blood, and the lymphatic system. Waste products and impurities are flushed out and fresh oxygen and nutri-ents are brought into the tissue.

This speeds tissue healing and recovery. The lymphatic

system, which drains and fil-ters the clear fluid between cells, is activated by mas-sage.

Massage can thus help alleviate inflammation and swelling, and have a posi-tive effect on the immune system.

The nervous system

also benefits with massage therapy. Massage techniques usually stimulate the para-sympathetic nervous system. This system brings a relax-ing, healing response in the body, and thus the mind.

This is a great antidote to the stress that builds up in our lives, taxing our adrenal

glands when we’re too often in fight or flight mode.

Various massage tech-niques can help lung condi-tions through enhanced circulation, releasing phlegm and releasing the dia-phragm, and various chest and back points.

There can also be benefit

for the digestive system — improved appetite and digestion, and help for con-stipation.

Whether for a specific problem or for general well-being, massage therapy has many benefits to offer.

— Shawnna Karras Massage Therapy

MASSAGE THERAPY has many benefits for your health.

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COMOX VALLEY RECORD HEALTH AND WELLNESS Wednesday, January 18, 2012 3

Find a program to fi t lifestyle, goals

Consider this: a woman with 40 extra fat pounds has 140,000 calories of energy potential stored. Now con-sider that same woman ran a marathon, 26.2 miles?

How many calories would she burn? Approximately 3,100!

Therefore, to burn through her fat stores of 140,000 calories, she would have to expend enough ener-gy equivalent to running 46 marathons! Ouch.

Now, let’s ‘confuse’ her body and have it go to its fat stores for, say, 1,200 to 1,500 calories per day. Remember, it has 140,000 available.

And with 3,500 calories of fat equivalent to one pound you could see her burn-ing through three pounds per week. What if it could be done safely, effectively and easily? And without losing any muscle mass — hmmmm, too good to be true?

We have been taught that to lose weight you must consume less and exercise

more. In theory and done slowly this method can accomplish weight loss, but it would take a long time and be difficult.

You are fighting the very natural tendency of the body to store fat for times of fam-ine and starvation … you’re trying to go against nature. You may lose that battle.

Are you prepared for running marathons? Ouch again.

Any weight loss protocol should adhere to four simple principles:

1. Must be safe;2. Must be effective;3. Must be easy;4. Must have a plan for

keeping the lost weight off.After a season of indul-

gences and the annual first-of-the-year resolutions, now is a great time to create the new you and regain some lost health. Find a program for weight loss that fits you, your lifestyle and your goals.

Keep losing.— Ideal Weight Loss

CentreRUNNING IN MARATHONS is just one of many ways you can accomplish weight loss. Other methods are not as

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Healthier ways to cook

comfort foods

With the arrival of the colder weather,

people often turn to hearty foods to fill

up and keep the body warm. Too often,

however, so-called comfort foods tend

to be big on fat and calories as much as

they are big on flavor. With a few small

ingredient changes, comfort foods can be

both delicious and healthy.

Just think of all those hearty and fill-

ing foods you enjoy when winter arrives.

The stews, casseroles, pastas, and soups

that make cold days bearable are often

not the healthiest choices a person can

make. The average two-cup bowl of beef

chili, for example, comes in at 595 calo-

ries and 25.9 grams of fat, according to

Calorie King. That’s before the addition

of sour cream, cheese or bread is includ-

ed. One entree of Lasagna Classico from

the popular chain eatery Olive Garden

weighs in at 850 calories and 47 grams

of fat.

Unlike the salads and sandwiches of

warmer weather, comfort foods tend to

be built on meats, cheeses and carbo-

hydrate-rich ingredients. Indulging too

often can mean quick weight gain and

extra fat the body simply does not need.

However, you do not have to give up on

your favorite comfort foods; simply find

ways to make them healthier.

Choose leaner meats. Substitute lean cuts of meat or alter-natives to reduce the fat and calories. For example, ground turkey can be substituted for ground beef in many cases.

Reduce the cheese.Cut down on the amount of cheese in a recipe. In a dish like lasagna, add vegetables to the recipe to beef it up instead of extra cheese. When using cheese, opt for low- or no-fat varieties.

Use stocks for fl avour. Soup stock can be used to flavour everything from rice to mashed pota-toes, instead of relying on butter or heavy gravies.

Select whole-wheat breads. A lot of extra calories are consumed when loading up on breads that are essentially devoid of nutritional benefits. When selecting breads and doughs, go for whole-wheat products that will offer more fiber.

Opt for low-fat dairy. When a recipe calls for cream or whole milk, substitute skim milk and see if you can notice the difference. In many cases, the change in flavour will be negligible.

Stock up on nonstick sprays.Lightly mist foods with some non-stick spray instead of coating pans and ingredients in a lot of oil to cut down on calories.

Use vegetables and legumes to make a meal more hearty. Stews, soups and other comfort foods can be enhanced with mushrooms, beans or other filling items at a frac-tion of the fat and calories of adding meats or cheeses.

Bake or grill instead of fry.Many popular comfort foods, like fried chicken, can be made healthier sim-ply by changing the cooking method. Make popular recipes healthy by bak-ing them instead of frying them.

Fill up fi rst.If you want to enjoy comfort foods as-is, fill up first on salad or soup before having a portion of the selected comfort food. This way you’re less likely to overeat on the fattier dish but will still feel satiated.

Use fruit in place of oil. In cake mixes and other desserts, applesauce or another pureed fruit or vegetable can often replace oil with-out drying out the end product.

Comfort foods are common when the mercury drops.

Making some easy changes to some favourite recipes can mean enjoying these hearty meals without paying the price in extra fat and more calo-ries.

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You can learn how to Our ability to manage

stress in large part deter-mines our emotional and physical health.

Naturopathic physician Dr. Deidre Macdonald is offering a series of classes to help participants de-stress and learn a variety of practical and empower-ing tools to help balance mind, body and spirit.

These lunch-time guided meditation and

visualization classes will help participants unwind and find “quiet within the storm.”

So come on your lunch hour and leave refreshed and uplifted. Classes are from 12:10 to 12:50 and run from Feb. 2 through March 29 at 448 10th St. across from Grain’s Bak-ery. The cost is $70 + HST for this nine-week series.

Contact Dr. Macdonald’s

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— Dr. Deidre Macdonald

YOU MIGHT NEED to get your hearing tested, and not realize it.

Hearing loss isn’t a harmless condition to be ignored.

In fact, hearing loss often coexists with other serious health problems. And a grow-ing body of research indicates that there may be a link.

Studies show that people with heart dis-ease, diabetes, chronic kidney disease, Alzheimer’s disease, and depression may all have an increased risk of hearing loss.

When left untreat-ed, hearing loss alone can lead to a wide range of physical and emotional conditions. Impaired memory and the impaired abil-ity to learn new tasks, reduced alertness, increased risk to personal safety, irritabil-ity, negativism, anger, fatigue, tension and stress are among its more common side effects.

But when untreated hearing loss coexists with a chronic illness, the likelihood is all the greater that the individual will experi-

ence exacerbated levels of stress and dimin-ished quality of life.

Here’s the good news: Research also indi-cates that professionally fitted hearing aids can help improve quality of life for people with chronic diseases when hearing loss does coexist.

“In the vast majority of cases, hearing loss can be addressed with hearing aids to help people hear better and improve their qual-ity of life,” says Dr. Sergei Kochkin, execu-tive director of the Better Hearing Institute

(BHI). “I strongly urge anyone with heart disease, diabe-tes, chronic kidney disease, Alzheimer’s, and/or depression to talk with their doctor and make hearing screenings a routine part of their medical care.”

BHI encourages people to take a free, quick, and confidential online hearing test at www.hearingcheck.org (link to www.betterhearing.org/hearing_loss/online_hear-ing_test) to determine if they need a com-prehensive hearing check by a hearing professional.

For more information on hearing loss, visit www.betterhearing.org.

— Better Hearing Institute

DEIDRE MACDONALD

de-stress

Hearing loss often co-exists with other health problems

❝ But when untreated hearing loss coexists with a chronic illness, the likelihood is all the greater that the individual will experience exac-erbated levels of stress and dimin-ished quality of life. ❞

Properly fi tted hearing aids can really augment

quality of life

You’re stoked, gung ho, really going to do it this time! You start with three workouts a week, then you get busy and it turns into two. By the fourth week you barely have the desire to squeeze in one workout.

And then ... it all fizzles.What went wrong? What

made you lose your motiva-tion?

Chances are, you tried to do it alone. And that can get, well, lonely! Research from Indiana University shows that you’re seven times more likely to stick with a fitness routine if you do it with a

friend. This is a great rea-son to find a buddy to help you get fit.

MotivationYour workout partner will

be there for you when you don’t feel like putting on your running shoes. There will be days when you’ll be the one dragging your friend out the door. You’ll help each other stay on track.

Fun FactorWhether you’re at a class,

or hitting the gym, chatting with your buddy on your way to your destination, or

while running side by side makes time fly by. This also gives you a chance to do some partner work, which is always fun and very effec-tive.

Step out of the boxFind a friend or family

member who’s interested in

different activities than you would normally pick. This keeps it interesting and our bodies love change!

Biggest winnerMany of us thrive from a

little competition. When was the last time you had a “who can hold the longest plank”

contest or a yoga-off? You’ll push yourself just a little more than usual. And that’s when our bodies see results.

Finding that friendIf your friends just aren’t

that into exercise, check around for group activities. There are numerous fitness

classes, small group pro-grams and walking/running groups in the Comox Valley.

Who knows? Maybe you’ll make a new friend or two who will help you make your health your No. 1 priority. Good Luck!

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Little-knownfood contributors to heart disease

White pasta and breadsResearchers have found

that eating a diet high in refined grains, including those in most store-bought pastas and white breads, can double the risk of heart disease. These foods are those that have a high glyce-mic index, or GI. Foods with a high GI quickly release sugar into the bloodstream. Doctors have found a cor-relation between high GI and heart disease, mainly in women, according to research at the University of Milan. The study questioned 32,578 women and 15,171 men. Those who consumed the largest concentration of high GI foods were 2.24 times more likely to develop heart disease than those with the lowest.

Nutritionists advise that, when choosing grain products, it is important to select those made from whole grains. Not only do these products provide the nutritional benefits of whole grains, includ-ing fiber, they also help reduce cholesterol and the risk for heart disease.

Sugary itemsWhile many people associ-

ate sugary snacks, beverages and sugar itself with dental decay or unnecessary calo-ries, these items also impact cholesterol levels.

The average American eats the equivalent of 21 teaspoons of added sugar a day, which is two to three times the amount they should, according to an article in the Journal of the American Medical Associa-tion. Researchers found that individuals who consumed the most sugary products had the lowest HDL, or good cholesterol, and the high-est blood triglyceride levels. Eating large amounts of sugar can then be a major risk factor for high choles-terol and heart disease.

In its 2010 guidelines, the American Heart Associa-tion recommended limiting added sugar in the diet to no more than 100 calories a day for most women and 150 calories for most men. That’s 6 teaspoons for women and 9 for men. To put those guidelines in perspective, consider that a 12-ounce can

Red meats, hydrogenized oils — these are the foodswe associate with heart disease and high cholesterol.

But a few other things many people eat rather frequentlycould be contributing to future heart problems.

Also, it’s important to note that bev-erages are the leading sup-plier of added sugar for many people. Simply reduc-ing the amount of juices, sports drinks and sodas in your diet can greatly reduce sugar consumption.

of soda has between 8 and 10 teaspoons.

In addition, many pro-cessed foods contain sugar even if sugar’s inclusion seems foolish. Some restau-rants and food manufactur-ers have admitted to adding sugar to foods — especially

those geared to children — to make them taste bet-ter and be more appealing. Therefore, sauces, ready-made dinners and other items may have sugar, and the consumer may not know it without reading the nutri-tion label.

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Exploring natural remedies

InfectionsHoney has long been used to heal and as an antibacterial and antifungal remedy.

ItchinessWitch hazel,

jewelweed and aloe vera are effective.

AntibioticsOregano and garlic are

purported to have antibiotic qualities and can fend off

harmful bacteria.

Nervousnessand anxiety

Try lettuce,chamomile, valerian,

and rose petals.

Feminine issuesParsley, basil and

goldenseal can alleviate symptoms associated

with menstruation.

Pain reliefUse omega-3 fatty

acids, green tea, ginger root, and tumeric.

daytime drowsinessDo you fi nd yourself reaching for a

can of soda or a cup of coffee during

the day to banish fatigue? Many do.

But you may want to grab a bottle

of water instead. Research indicates

that lack of water is the No. 1 trigger

of daytime fatigue. Therefore, not

only can drinking adequate supplies

of water keep you refreshed, it can

also help to keep you more awake

— even during a boring business

meeting.

As prevalent as prescription medica-tions are, all-natural remedies for common illnesses and conditions are still a viable alternative to prescription medications for many people. But are these all-natural options safe?

In 2011, Apple founder Steve Jobs lost his battle with pancreatic cancer. Reports indicate that Jobs, a devout Buddhist, delayed surgery and other traditional treat-ments for almost a year while he partici-pated in holistic treatments for the cancer. Some of these included juice fasts, bowel cleansings, acupuncture, herbal supple-ments, and even a vegan diet. Eventually, Jobs had surgery, but some experts feel he waited too long.

Although conventional care is often an effective means to treating illnesses and other conditions, there are many doctors who agree that implementing natural rem-edies at times can be safe and effective. Furthermore, not all natural remedies are

without merit, and some traditional medi-cines are actually derived from natural, plant-based ingredients themselves.

According to surgeon and author, Dr. Walter C. Thompson, “Herbal medicine is safe because it’s natural. After researching the literature, one can truly say that, at the very least, herbal medicine is safer than conventional drugs.”

Those thinking about incorporating natural remedies into their health regimen can consider the following options in the chart provided.

Many natural foods are effective in pre-venting and fighting cancer as well.

Although natural remedies can be effec-tive, it’s important for pregnant women to avoid any herbs and plant supplements until discussing the risks/benefits with their doctors. Also, some natural remedies can interact with prescription drugs or increase their potency, so it’s important to talk to a doctor about any plans.

What conditions do chiropractors treat?

A chiropractor can treat a number of conditions, but most treatments focus on a handful of common and often painful conditions. Those conditions include:

• joint pain in the arms and legs• mid- and lower back pain• neck pain• headaches

What do chiropractictreatments entail?

Many people with lower back pain find such pain so unbearable that they seek the help of a chiropractor. Despite that, many more people remain wary of visit-ing a chiropractor for myriad

reasons. But chiropractors can effectively treat pain in a number of ways.

A chiropractic treatment is commonly referred to as a spinal manipulation. During a treatment, the chiroprac-tor will move a joint beyond its usual range of motion. The joint might be moved through twisting, pulling or pushing, but it won’t be moved beyond the range of motion it’s designed to move. Those being treated for the first time should expect to hear some popping or crack-ing during the treatment. The goal of a spinal manipu-lation is to improve function-ality while reducing nerve irritability and restoring range of motion in the back.

In addition to spinal manipulation, a chiroprac-

tor might try other types of treatments, including:

• ultrasound• the application of heat or ice• certain strength and conditioning exercises• relaxation therapy

Are there side effects to chiropractic treatments?

Perhaps the reason some people are hesitant to visit a chiropractor is the fear that, should something go awry, the back could be irrepara-bly damaged. Those fears were common during the early years of chiropractic treatments, but now many medical doctors will work in tandem with a chiropractor to ensure patients are get-

ting the correct and most effective treatments.

That said, there are some potential side effects to chi-ropractic treatments. Once the spine has been adjusted, some people might feel minor pain or discomfort, and headaches and fatigue are possible as well. How-ever, such side effects typi-cally subside within a day of receiving treatment.

In some instances, a herniated disc might result after an adjustment is used to treat neck or back pain. Should that occur, a patient will likely experience pain, weakness and numbness in the buttocks and down the legs. Bladder and bowel control might be affected as well. However, such instanc-es are rare.

Will an adjustment be painful?

Despite the cracking and popping sounds it causes, a spinal adjustment is typi-cally not painful. Of course, men and women who visit a chiropractor often expe-rience significant pain already, and the movement necessary during the treat-ment might prove painful. However, chiropractors can take steps to make the treatment easier on the patient if he or she is strug-

gling with severe back pain. For instance, a chiropractor might use a drop table dur-ing treatment.

Parts of the drop table will drop slightly when the chiropractor presses down on the patient’s back. This makes the adjustments more gentle.

Another tool used to make adjustments more comfort-able is a hand-held tool called an activator. Many patients, however, do not need either option.

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Chiropractic treatments can help relieve pain

Anyone who has ever suffered back pain, whether that pain is mild, moderate or severe, understands just how unpleasant it can be. Back pain can make life extremely difficult,

affecting everything a person does, including performance at work, time spent with the kids or even sleeping at night.

For those with back pain, chiropractic care might be the best way to relieve that pain. A non-surgical treatment of the disorders of the nervous system and/or musculoskeletal sys-tem, chiropractic medicine focuses on spinal manipulation and the treatment of the struc-

tures surrounding the spine. Understanding chiropractic care can help men and women dealing with pain better determine if it’s for them.

New Year’s Eve has come and gone, and resolutions have been made — now the tough part — keeping them!

For many the top resolu-tion will be a healthier 2012. This may include losing weight, eating better and exercising more. Chinese medicine can help you suc-ceed with your resolutions.

In Chinese medicine healthy digestion is the key to maintaining a vibrant, energized body. If our diges-tive system is working well and given the right foods we will have abun-dant energy to supply to all the organ systems in the body.

However, for many this is not the case. We have a weakened digestive system not able to digest properly the foods that we eat, causing bloating, gas, acid reflux, alternating constipation or loose stools, even if we do eat ‘healthy’ foods.

Another common prob-lem in North America is poor diet, not giving the body foods that are easily digested causing weight gain, sluggishness, slowed metabolism, and joint and muscle pain.

Diet therapy is a major part of traditional Chinese medicine, and the treatment of weight loss and overall health. Chinese medicine believes in eating seasonally and locally, mostly cooked foods in fall and winter, soups, stews, root vegetable and more fresh food in spring and summer, lettuces, vegetables from the garden.

Reducing sugars, dairy and wheat are often helpful as these foods are often hard to digest and cause weight gain. A simple diet of small amounts of lean protein, lots of lightly cooked vegetables, legumes and grains are recommended for everyone. A more personalized diet is given during treatment.

Acupuncture is very effec-tive in aiding digestion and reaching a healthy body weight.

Dr. Oz has found that acu-puncture is an effec-tive treat-ment for weight loss. Research has shown that acu-puncture is able to have an effect on obesity hormones, ghrelin and leptin. When the level of lep-

tin is high, you feel satisfied with little desire to eat.

When the level of ghrelin is high, your body sends emergency signals to eat more food. This hormonal battle effects how much, how often and what we eat. Acu-puncture has been found to regulate these hormones.

Dr. Oz said acupuncture can suppress appetite, help with cravings, boost metabo-lism, improve digestion and regulate obesity hormones.

Ear acupuncture is often used in conjunction with tra-ditional acupuncture points. There are points on the ear that have an effect on crav-ings and hunger. Often ear seeds, small metallic balls on an adhesive, provide acu-pressure on ear points and are given to be used at home to suppress cravings.

Weight loss according to traditional Chinese medicine principals is also affected by emotions. Different emo-tions affect different organ systems, constant worry weakens the digestive sys-tem often causing symptoms such as bloating, loose stools, sugar cravings in the after-noon and a slow metabolism.

Anger and stress also affect the digestive system with symptoms such as acid reflux, cramping, alternating constipation and diarrhea, stomach or side pain. Acu-puncture is helpful to lower stress levels and improve emotional health, which may help digestion and overall health.

Chinese medicine can be a very important tool to help with improved digestion and weight loss in 2012. Howev-er, it is not magic, it involves

lifestyle changes such as improved diet and increased exercise levels.

If you are willing to make

these changes then acupunc-ture and Chinese medicine will be able to help you on your journey for better

health in 2012.— Comox Valley Acupunc-

ture & Traditional Chinese Medicine

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9ways to eat better now

Doctors, fitness professionals and nutritionists all have ideas on what men and women should and should not eat. Choosing the right foods can help save waistlines and lives.

The country is growing larger, and that has nothing to do with the popula-tion. Individuals are heavier than ever before. About one-third of Americans are considered obese. No state in the U.S. has an obesity level less than 20 percent. The Centers for Disease Control and Prevention states that 36

states had a prevalence of 25 percent or more; 12 of these states (Alabama, Arkansas, Kentucky, Louisiana, Michi-gan, Mississippi, Missouri, Oklahoma, South Carolina, Tennessee, Texas, and West Virginia) had a prevalence of 30 percent or more.

The obesity story is much the same in Canada, although residents of that country are slightly less obese than Americans. Statistics Canada states that from 2007 to 2009, 24.1 percent of adults in Canada were obese. Women

have higher levels of obesity than men in both countries.

Although it is widely known that eating a healthy diet and exercising frequently are the key ways to main-tain a healthy weight, it’s easy to fall into bad habits. Some men and women find it difficult to avoid temptation and stay on track with diet. But balance and portion control are great ways to enjoy food without gaining weight. Here are some tips to live by.

Use a smaller plate. This will trick the eye and brain into thinking

you are eating a lot. A large plate seems empty with smaller portions, prompting many men and women to eat more than is necessary. Using a smaller dish can give the impression of eating from an overfl owing dish.

Make vegetables a priority, not an afterthought. Fill up on

vegetables and make meat and other higher-calorie foods the afterthought, instead of vice-versa. In fact, two-thirds of your dish should be consumed by vegetables, with the remaining portion for a protein or starch.

Avoid family-style meals. That means placing large serving

dishes full of food directly on the table. It encourages going in for seconds when you really may not be hungry. It takes the brain at least 20 minutes to register feeling full. So serve yourself from the stove and wait to see if you’re still hungry before going back for more.

Switch to skim products. It is widely known that dairy

products are an important component of healthy living. However, whole-milk varieties tend to be heavy on calories and saturated fat. Opt for skim milk whenever possible. Today, there are ultra-pasteurized varieties of skim milk that are creamy and fi lling.

Rely on seafood protein. Eating fi sh once or twice a week

is an excellent way to cut calories and enjoy a food that is rich in essential fatty acids.

Experiment with herbs, not salt. A lot of sodium in a diet

may not be good for blood pressure and it can lead to water retention. Instead, reach for herbs to add fl avor to foods. Keep a fresh selection of parsley, chives, cilantro, basil, and other herbs at the ready and chances are you won’t even miss the salt.

Go sparingly on dressings and sauces. You can quickly turn

a healthy salad into an unhealthy meal if you drizzle on too much creamy salad dressing. Studies show that some fast food salads have more fat than other fast food fare, including hamburgers. Opt for the dressing on the side, or select among fat-free alternatives. Use only about 1 to 2 teaspoons for fl avor.

Indulge once in a while. Depriving yourself of everything

that is tasty can lead to binge eating or overeating. Just remember to keep the portions of sweets or fattening foods modest and try not to over-do it the rest of the day.

Don’t forget the exercise.The American College

of Sports Medicine offers benefi ts ofexercise beyond simply helpingyou to lose weight:

• Lowers risk of heart disease by 40 percent.• Lowers risk of breast cancer by 20 percent.• Lowers risk of depression by 30 percent.• Lowers risk of hypertension by 40 percent.• Lowers risk of type 2 diabetes by 58 percent.

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