TERRE HAUTE —
Minimizing your cardiovascular risk factors can improve the quality of and prolong your life. Changing your lifestyle is the best and only way to live longer and feel better.
Changing your lifestyle requires effort. A physician can prescribe drug therapy that will decrease your risk factors. The problem lies in the fact that many people do not change their lifestyle once they begin their drug therapy. The risk factor is being controlled, but it still remains. If an effort were made to embrace a healthy lifestyle, many would not have to take prescription medications.
The medical community is learning that prescribing exercise and weight loss means nothing more than lip service to most patients. Physicians were trained to diagnose and treat medical conditions, not to educate on exercise and weight loss. More physicians are referring patients to specialists in weight loss, exercise and lifestyle management. Lifestyle modifications are more successful if they are taught instead of harped on. You can make changes on your own. However, compliance tends to improve if you have someone to hold you accountable on a frequent basis.
Exercise
Exercise is nature’s way to keeping you healthy. Twenty-plus minutes each day will add years to your life. Walking is the most basic, simple way to reduce cardiovascular risk factors. Everyone can spare some time to do physical activity. Accumulating time throughout the day can be beneficial as well. If you can only spare 10 minutes a few times each day, make the best of it. Go for a brisk walk. Throw in some pushups and crunches. Take the stairs or jog in place. Perform activities that incorporate large muscles and increase your heart rate. Done consistently, time spent exercising will help you feel better.
Eat better
Consuming less dietary saturated fat and increasing fiber will slow disease. In addition, you’ll lose weight by decreasing calories. Research has indicated that a small salad before a meal helps most eat less of the main course. This result means fewer calories consumed and translates into more weight loss. Increasing fruit and vegetable consumption will provide vital nutrients and fiber for improved heart health. When choosing breakfast cereal, pick one with more than five grams of fiber per serving. Add some raisins, blueberries, or other seasonal fruit to add flavor and fiber.
De-Stress
Stress can kill. A great way to neutralize stress is to follow the two tips above: exercise and eat better. Take a meditation or yoga class, lift weights, swim, bike, run, spin, repeat positive affirmations, or anything else that helps you unwind. Find something that works for you and do it consistently.
These simple tips can improve your quality and length of life if practiced consistently. Share your experiences with a friend so they may help themselves.
Chris Davies, MS, owns Fitness Solutions, Inc. He can be reached at Fitsolu
tions1@msn.com.
Valley Life
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Chris Davies
Discussion
CHRIS DAVIES: Change lifestyle to live longer, feel better
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Longtime weatherman Jesse Walker relates well to people of Wabash Valley
While in middle and high school, Jesse Walker developed a strong interest in the weather. He thought about a career at the National Weather Service or at a storm prediction center, but the idea of becoming a television meteorologist never entered his mind.
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YOUR GREEN VALLEY: Keep your garden — and yourself — safe from lead
According to the U.S. Centers for Disease Control and Prevention, lead poisoning is the No. 1 preventable environmental cause of illness in children.
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TRIED ‘N’ TRUE: Need something for the kids? Try these Ritzy Cookies
When we have dinners at the church, one of the ladies brings these cookies. Nancy Kahl has been making these for some time now. They are so good. Need something for your kids? Make sure that there isn’t any one who can’t have peanuts. These are so easy and extra good.
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DNR stocks ponds in Terre Haute with catfish
Fishing opportunities in eight Indiana cities got a boost on Monday as part of an ongoing effort by the Department of Natural Resources to promote angling in urban areas.
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Katherine Trueblood to celebrate 90th birthday
A card shower is planned to honor Katherine Campbell Trueblood on her 90th birthday.
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State Park Road Rally coming up June 9-11
Participants will pilot their own vehicles, as their navigator steers them to points of interest and natural wonders during the State Park Road Rally June 9-11, with overnight stays at Canyon Inn in McCormick’s Creek State Park.
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CANDLES plans film night
CANDLES Holocaust Museum will host a film night at 7 p.m. on Thursday, featuring the documentary “Porraimos: Europe’s Gypsies in the Holocaust” and its director Alexandra Isles, at the museum.
“Porraimos” premiered at the United States Holocaust Memorial Museum in 2002. -
Author to lead interpretive writing workshop
An interpretive writing workshop led by Alan Leftridge, Ph.D., author of the textbook “Interpretive Writing,” will be offered from 9 a.m. to 5 p.m. on June 12 at Fort Harrison State Park in Indianapolis.
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WEDDING: Published May 19, 2013
Brown-Edwards
Ruth Brown and Josh Edwards were married at 2:30 p.m. on May 11, 2013, in West Terre Haute by the Rev. Paul Shelton. -
Fraud and Scam Awareness Seminar is Tuesday
The Investor Protection Trust estimated that more than 7.3 million seniors (about 20 percent of all Americans 65 and older) have been victimized by a scam. Met Life Inc. estimated the annual loss by victims of elderly scams at $2.9 billion dollars.
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FAMILY TIES: While searching for my grandfather, I found my mother
I remember the afternoon my mother received the chilling news from her nephew that her oldest sister and brother-in-law had been killed in a car/bus collision.
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GRAPE SENSE: Same old whites getting you down? Try something different
If the same old Chardonnay, Riesling or Pinot Grigio is getting you down, try something different.
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TRIED ‘N’ TRUE: A Rhubarb Nut Bread for the season
Last fall we went to the Covered Bridge Festival. Gene loves to go. Anyway, I got to talking to this lady, Treva Smith, at Bridgeton.
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ENGAGEMENT: Published May 12, 2013
Stoelting-Steele
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Friends of Library plans annual book sale
The Friends of the Vigo County Public Library is planning its annual book sale from 9 a.m. to 4 p.m. Saturday and from 1 to 4 p.m. May 19 in the Main Library Lower Level Meeting Rooms A, B, C and D.
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Woman’s Press Club celebrates 100 years
On Feb. 18, 1913, a group of 13 female journalists and activists met for lunch at the Tea Room in L. S. Ayres Department Store in downtown Indianapolis to found the Woman’s Press Club of Indianapolis.
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Children’s Museum to host orientation for summer volunteers
Those who are looking for a way to give back to the community and have fun at the same time are invited to attend a volunteer orientation session at the Terre Haute Children’s Museum from 4 to 5:30 p.m.
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Walk for greyhound rescue
A family pet walk fundraiser open to all breeds is set for at 2 p.m. May 19 at Buggs Temple on the Canal Walk in Indianapolis.
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‘Food Safety: From Garden Gates to Dinner Plates’ workshop coming up in June
There is a new law on the books in Illinois called the Cottage Food Operation Act of 2011. This new law allows for the preparation and sale of certain low-risk foods in the private home without the expense of a commercially certified kitchen and for the sale of said foods at a farmers market.
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Scams are brown bag focus
The Vigo County Public Library’s next brown bag event, “Don’t Be a Victim!” featuring Amy Wardlow, is set for 12:10 p.m. Thursday at the main branch.
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Countryside, Kalorama gardens celebrating opening weekend
Countryside Gardens, owned by Terry and Jennie O’Rourke, and Kalorama Gardens, owned by Steve and Linda Gard, opened for the season this weekend. Both gardens are in Marshall, Ill. Opening days continue from 9 a.m. to 5 p.m. today.
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Saturday seminar to bring nationally known genealogists to Ivy Tech
The Wabash Valley Genealogy Society is offering the public a unique opportunity to learn more about the new techniques and methods now available for individuals interested in doing genealogical research on the Internet.
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Evening Thyme Garden Club to host garden fair at Clark County Fairgrounds
The Evening Thyme Garden Club will present the 15th annual garden fair from 8 a.m. to 2 p.m Saturday at Clark County Fairgrounds in Marshall, Ill., with free parking and admission.
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Student mentoring program offers one-on-one technology instruction
The Connecting Generations Mentoring Program can help those who would like one-on-one instruction on how to use the Internet or other technology.
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CULINARY COURSES: Clabber Girl Classroom Kitchen provides variety of cooking courses for the Valley
There are a few taste-bud-tantalizing-perks for having America’s leading baking powder producer in your backyard. For nearly 120 years, Clabber Girl has been a staple in Terre Haute. In 1899, Hulman and Company began offering up what was to become one of the oldest brands in the country, Clabber baking powder. In 1923, the company changed the baking powder brand name to Clabber Girl.
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CHRIS DAVIES: Keep sodium levels in mind when sweating buckets
Salt, or sodium, is vital to life. Too much or too little sodium can cause all kinds of problems in your body. How much sodium do we need if we are exercising consistently?
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YOUR GREEN VALLEY: Union Hospital creates community garden
Union Hospital will be opening a community garden on its campus in mid-May. Before they embarked on such a challenge, they looked to their neighbor Indiana State University for advice.
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TRIED ‘N’ TRUE: Try this when you’ve got to avoid salt
I have a good friend in an assisted living complex. She went to her doctor last winter and he told her she had to leave off the salt. My mother used this when dad couldn’t have any salt.
I like to keep this on hand. In summer when it’s real hot I keep in refrigerator. Keep in an air tight container. -
NEWSMAKER: May 5, 2013
Carolyn Whitcomb Jeffries was installed as president of the State Huguenot Society of Indiana on April 21 at Meridian Hills Country Club of Indianapolis.
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ANNIVERSARY: Published May 5, 2013
Mr. and Mrs. Larry Abel
Larry and Rose Abel will celebrate their 40th wedding anniversary.
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