Health, Medical

& Fitness

Supplement to The Delphos Herald

February 2013
2 – Health and Medical Tab • February 2013
I
t beats about 100,000 times a
day, 35 million times a year. It
pumps blood through the body
three times every minute, taking
that blood on the equivalent of a
12,000 mile trek every 24 hours.
E
ven at rest, your heart works twice as
hard as the leg muscles of a person
running. The heart is a remarkable,
vital muscle that warrants great care
and maintenance. Yet 1 in every 4 deaths is
due to heart disease.
While there are some inherent risk factors
such as aging or family history, poor lifestyle
choices are often to blame for the onset of
heart disease. The good news is that making
better lifestyle choices reduces your risk of
heart disease — and it’s not as hard as you
might think.
Heart-Healthy Living Works
A study published in the Journal of
the American Medical Association found
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that people who most closely followed the
diet and lifestyle recommendations of the
American Heart Association (AHA) had
a 76 percent lower risk of dying from heart
disease, and a 51 percent lower risk of all-
cause deaths than those who didn’t follow
recommendations as closely.
The study also found that only a small
number of people follow all or most of the
AHA guidelines for heart health. So it’s
not surprising that heart disease is still the
leading cause of death for men and women
in the United States.
But it doesn’t have to be that way. You
can start making changes today that will
help make your heart healthier in the long
run.
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Lima, OH 45806
419-228-2535
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Changes You Can Make
1 Eat Better
One of your best weapons against
cardiovascular disease is a healthy diet. Eating
a wide variety of foods that are low in fat,
cholesterol and salt, but rich in nutrients can
help protect your heart. Instead of thinking
about a healthy diet in terms of what you can’t
eat, think about it in terms of what you can
eat. Add more:
• Fruits and vegetables — about 4 1/2
cups a day
• Whole grain foods — at least three
1-ounce servings a day
• Fish — at least two 3 1/2-ounce servings
a week
* Nuts, legumes and seeds — at least four
servings a week
About 25 percent of the cholesterol in your
blood comes from the foods you eat. Eating
healthy foods low in cholesterol, trans fats
and saturated fats, as well as foods that are
high in fiber, can help keep cholesterol levels
in check.
2 Get Moving
According to the AHA, nearly 70
percent of Ameri­cans don’t get the
physical activity they need. But daily
physical activity can increase your quality
and length of life. Moderate exercise can help
you lose weight, reduce your chances of stroke,
diabetes and heart disease complications,
lower your blood pressure and prevent other
serious medical complications.
Aim for at least 30 minutes of moderate
activity a day, five times per week. Here are
some easy ways to get moving:
• Start walking — Walk just fast enough
to get your heart rate up. Try taking brisk,
10-minute walks throughout the day.
Park farther away from your destination.
Take the stairs instead of the elevator.
Walk the dog after dinner or walk to
a neighborhood destination instead
of driving.
• Do chores — Outdoor chores like
gardening, raking leaves and washing
the car are good ways to get moving.
Cleaning house does it, too. Try turning
on some music and dancing while doing
chores.
Even small changes like these can give you
health benefits, but you’ll see bigger benefits
when you increase the duration, frequency
and intensity of your activities. Always talk
with your doctor to find out if there are any
activities that you should not be doing.
3 Lose Weight
Being overweight is a risk factor for heart
disease all on its own. Extra weight puts more
burden on your heart, lungs, blood vessels and
bones. Being overweight increases the risk
of high blood pressure, high cholesterol and
diabetes, as well.
Losing even 10 pounds can produce a
signifi­cant reduction in blood pressure.
• Talk to your doctor — Find out your
body mass index (BMI), which is your
body weight relative to your height. Find
out what your BMI should be, and find
out what your calorie intake should be for
someone of your age, gender and level of
physical activity.
• Keep track of what you eat — This will
tell you a lot about your eating habits
and help you make smart decisions, like
controlling portion sizes and choosing
nutrient-rich foods.
• Set reasonable goals — Don’t go for fad
diets that claim you’ll lose 10 pounds
in a week. Slow and steady weight loss
is more likely to stay off, and you’ll be
healthier in the long run.
The good news is, if you put steps one and
two into place — eating healthier foods and
getting more active — step three should be a
natural by-product of your efforts.

F
rom bug bites and dry skin to poison
ivy and chronic skin conditions, itch­
ing makes life very uncomfortable.
And it’s an annoyance that gets
under just about everyone’s skin.
You know it when you feel it, but what
exactly is an itch, and is there anything you
can do about it?
Anatomy of an Itch
The skin is your largest organ, and the aver-
age body is covered by about 20 square feet of
it. Because it’s so large and exposed, it comes
in contact with a lot of potential irritants. Itch-
ing, known as pruritus, is a built-in defense
mecha­nism against those irritants.
Sometimes the body’s immune system over­
reacts to an illness, producing an itchy rash.
(See sidebar story, “When is an Itch More than
Just an Itch?”) But for most non-illness related
itching, here’s how it works:
• Stimuli — such as dust, pollen, bug
venom or plant oils — land on your skin.
• When the irritant gets past the surface
layer, skin receptors get irritated.
• The receptors send a signal to your brain.
• You start to itch.
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Dr. Jacob Mohr www.mohrsmilesohio.com
General Dentist
S
Sixty-five
percent
of U.S.
adults
have suffered
from some
kind of itch
in the past 12
months; and for
26 percent of
those polled,
the itch was bad
enough to see
a healthcare
professional.
The natural response to an itch is to remove
the irritant — so the scratching begins. The
scratching sensation interrupts the itching
sensation because it tells your brain that the
irritant is gone. While this may give some
initial, immediate relief, scratching ends up
irritating the nerve endings in that spot even
more — and can open up the skin, exposing it
to more irritants. And more itching.
Itch Treatments
It’s important to make sure you know the
cause of the itching so you can take appro-
priate measures to stop it. There are some
things you can do to help reduce itching and
soothe irritated skin:
• Avoid scratching — Cover the area
with bandages or dressings if you can’t
stop scratching. If needed, trim your
fingernails and wear gloves to bed.
• Apply cool, wet compresses.
• Apply a topical anti-itch cream or lotion
to the affected area.
• Moisturize your skin with a high-quality
cream at least twice a day.
Open Mon-Wed-Thurs 8-5, Fri 8-11
Call for appointment
664 Elida Ave. • Delphos
419.692.GRIN (4746)
February 2013 • Health and Medical Tab – 3
When is an itch more
than just an itch?
t’s obvious when an itch is caused by a bug bite or
poison ivy. But what if you’re not sure what’s causing
the itch?
• Dry Skin — Itching that doesn’t come with
obvious skin changes, like a rash, is most often
due to dry skin, also known as xerosis. Dry skin
usually results from environmental factors like hot
or cold weather with low humidity, and washing or
bathing too much.
• Skin Conditions — Eczema, psoriasis, scabies,
hives, and chickenpox can cause itchy skin. The
itching is usually accompanied by other symptoms
such as bumps, blisters, and red, irritated skin.
• Internal Diseases — These include liver disease,
kidney failure, thyroid problems, celiac disease and some cancers. Typically
the itching affects the whole body, not just one area.
• Allergic Reactions and Irritations — An irritation can come from wearing
wool, or coming in contact with soaps, chemicals or other substances.
Sometimes the substance can cause an allergic reaction, such as poison ivy
or some food allergens.
• Nerve Disorders — Multiple sclerosis, diabetes mellitus, pinched nerves and
shingles are conditions that affect the nervous system, and thus can cause
itching.
• Drugs — Some antibiotics, antifungal drugs or nar­cotic pain medications can
cause rashes and itching.
Feeling Out of
FOCUS?
Stop in & see
Dr. John E. Grone, O.D. &
Dr. Lois A. Spangler, O.D.
Since 1930
“Family Optometrists”
134 E. Third St.
Delphos, Ohio
419-692-0010
4 – Health and Medical Tab • February 2013
With so much going on in the news lately
about healthcare and medicine we couldn’t
resist putting together a quiz about medi-
cine, health care, and other medical related
topics. Medicine is racing toward the future
at a breakneck speed, so lets slow down and
enjoy a good old fashioned trivia quiz.
1. What type of microbe causes the com-
mon cold?
A: Virus.
2. What kind of food poisoning can be
caused by eating half-cooked poultry?
A: Salmonella poisoning.
3:How many vertebraie does a human
being have?
A: 33-7 cervical, 12 thoracic (or dorsal)
5 lumbar, 5 sacral, and 4 caudal (or coccy-
geal).
4. Which insect transmits malaria?
A: Mosquito.
5. That is the body’s largest organ by
weight?
A. The lungs. Together they weight
Test your knowledge
Health trivia
about 42 ounces.
6. How many miles of nerves are there in
the adult human body
A: 45
7. What is the main organ affected by a
stroke?
A: Brain.
8. What is the disease in which normal
clotting of the blood is slowed or stopped
completely?
A: Hemophilia.
9. Diabetes results from a failure to se-
crete which hormone?
A: Insulin.
10. Which agency of the United Nations
exists to fight and eradicate disease?
A: World Health Organization.
11. How many pints of air per minute
does the average adult use during normal
quiet breathing?
A: Almost 13 pints, or 6 liters.
12. How did scientist Louis Pasteur make
sure the food he was served at the homes of
his friends was safe to eat?
A: He checked it with a portable micro-
scope he carried with him.
13. Where in the human body is the only
bone that is not connected to another bone?
A: In the throat, at the back of the tongue.
It’s the horseshoe-shaped hyoid bone, which
supports the tongue and its muscles. Also
known as the lingual bone, it is suspended
by ligaments from the base of the scull.
14. Which disease, targeted by the World
Health Organization, was eradicated by
1980?
A: Smallpox.
15. What do the letters CAT represent in
adult have?
A: Between 40 and 50 billion.
20. Of what do we have 52 in a lifetime,
20 of which are deciduous?
A: Teeth.
21. What is the substance produced by
hard exercise and oxygen debt, causing
stiffness in the muscles?
A: Lactic Acid.
22. Do identical twins have identical fin-
gerprints?
A: No. No two sets of prints are alike,
including those of identical twins.
23. What is the substance that the body
over-produces in an allergic reaction to pol-
len?
A: Histamine.
24. What system of healing did Cana-
dian-born grocer Daniel David Palmer
formally introduce in Davenport, Iowa, in
September 1895?
A: Chiropractic medicine. Although new
at the time, the principles upon which chi-
ropractic medicine was based can be traced
back to the earliest physicians--including
Hippocrates (460-370 B.C.). Palmer created
the name “chiropractic” by combining the
Greek words for hand, cheir, and practical
of (or efficient). praktikos.
25. What is the pigment that colors skin?
A: Melanin.
26. What is the colored muscle that re-

Van Wert Family Dentistry

CAT scan--the three dimensional composite
image that can be taken of the body, brain sponds involuntarily to light?

Van Wert Family Dentistry

or lungs? A: Iris.
A: Computerized axial tomography. 27. How much saliva does the average
16. How often does the epidermis, the human produce daily?
outer layer of our skin replace itself? A: One quart.
NEW PATIENTS WELCOME! A: About once every four weeks. 28. Which is the only vein in the body to
carry oxygenated blood?
NEW
NEW PATIENTS
PATIENTS WELCOME!
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17. Before surgical dressings of gauze
and cotton were introduced, what was com- A: Pulmonary vein.
· Preventive Dentistry monly used to cover wounds in American 29. What is the oxygen-carrying protein
Including Early hospitals? found in the red blood cells of the body?
· Preventive Dentistry A: Hemoglobin.
· Preventive
Diagnosis Dentistry
& Treatment A: Pressed sawdust.
Including Early 18. How many miles of blood vessels are 30. What are the chemicals produced by
Including
of Gum Early
Disease
Diagnosis & Treatment there in the average human body? the endocrine glands to control body func-
Diagnosis & Treatment
of Gum Disease A: About 62,000. tions?
of GumX-rays
· Digital Disease 19. How many fat cells does the average A: Hormones.

Headaches? Migraines?
· Digital X-rays Vertebral Arteries
· Digital X-rays
Cosmetic Bonding &
Whitening
· Cosmetic Bonding &
· Whitening
Cosmetic Bonding & Deep in your neck a pair of blood vessels (vertebral arteries)
Whitening
· Tooth Colored Fillings pass through the openings in your neck bones. These vessels
& Crowns supply 30% of your brain’s blood supply. Any twisting or mis-
· Tooth Colored Fillings alignment of your neck bones will kink those arteries and slow
· Tooth Colored Fillings
DR. JERRY BURGEI & Crowns the blood flow to your brain, (the start of a migraine). Dr. Reed,
& Crowns D.C. can gently re-align your spine without popping or twisting
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The Power of
by Brian Packer
LANSING, Mich., – Once known only for its pie per-
sona, tart cherries have emerged as one of today’s hottest
Super Fruits, with leading health and trends experts buzz-
ing about the fruit’s promising benefits.
Today, with the help of leading health expert Dr. Wendy
Bazilian, DrPH, MA, RD, the cherry industry launched The
Red Report, a new look at the power of tart cherries, featur-
ing more than 50 peer-reviewed scientific studies on tart
cherries.
One of tart cherries’ key claims to fame is their pow-
erhouse of antioxidants. According to top trend forecast-
ers, antioxidants remain a top indicator of health-promoting
foods, with nine (93%) out of 10 adults aware of antioxi-
dants, and one-third (31%) are making a strong effort to
consume more.
Tart cherries have among the highest levels of antiox-
idants of other super foods, ranking 14 in the top 50 for
highest antioxidant content per serving size, according to a
recent study. And, tart cherries have as many, if not more,
antioxidants than many other fruits.
“The power of this Super Fruit is clear, and what’s so
remarkable is how far tart cherries have come over the last
few years,” said Dr. Bazilian, author of The SuperFoodsRx
Diet: Lose Weight with the Power of SuperNutrients. “For
example, the fruit has long been believed to have pain relief
benefits, and today, there’s a strong and significant body
of evidence backing that up. I love when modern science
confirms what people have anecdotally known and experi-
enced for decades.”
“Beyond their health benefits, tart cherries are shaping
today’s key health and nutrition trends, called out in some
People You Know... People Who Care!
Ziad Khatib, M.D. Scott Jarvis, M.D.
Internal Medicine Internal Medicine
419-238-7727 419-238-7727
Thomas Conte, M.D. Jocelyn Wray, M.D.
Surgery Physical Medicine
419-238-4909 419-232-6333
Van Wert Medical Services | 140 Fox Road | Van Wert, OH | VanWertHospital.org
February 2013 • Health and Medical Tab – 5
RED
of the latest reports as “the” Super Fruit to watch,” added
Dr. Bazilian. Currently, nine in 10 adults (91%) think it’s
very important to get their nutrients from foods that are nat-
urally rich in vitamins and minerals, with vitamin A a key
nutrient in demand. Tart cherries contain 19 times more
vitamin A than blueberries or strawberries.
The Science Behind the Power of Red
Anthocyanins are the key antioxidant compound in tart
cherries, responsible for the fruit’s bright red color. In fact,
tart cherries contain significantly more anthocyanins than
other fruits, including sweet cherries.
A growing body of research has linked the anthocyanins
in tart cherries to reduced inflammation, at levels compa-
rable to some well-known pain medication. This inflamma-
tory benefit is likely behind cherries’ ability to reduce risk
for arthritis and gout, promote cardiovascular health and
most recently, to aid muscle recovery and reduce oxidative mance and recovery with a focus on tart cherries ability to
stress in athletes. The Red Report is the first compilation to reduce exercise-induced inflammation.
include the latest research supporting tart cherries’exercise While researchers continue to explore the benefits of
recovery and pain relief benefits. Key highlights include: tart cherries, The Red Report also gives a nod to tart cher-
• Recent research published in the American College ries’ emerging benefits, including preliminary research
of Sports Medicine’s journal Medicine & Science in Sports linking tart cherry juice to improvements in sleep patterns.
& Exercise revealed that tart cherries could help athletes
reduce muscle damage to recover faster from a tough work- Why Go Red Instead?
out. Now more than ever there’s good reason to choose
• Other research supports the pain relief benefits of in- cherries.
corporating tart cherries in a training routine. In one study, Available every day of the year in dried, frozen and
runners who drank cherry juice twice a day for seven days juice forms, and versatile enough to include in any dish,
prior to and on the day of a long-distance relay had signifi- tart cherries can be a powerful way to boost fruit intake
cantly less muscle pain following the race. and meet current dietary recommendations of two daily
• Increasingly, sports nutritionists and endurance ath- fruit servings. In fact, experts suggest that 1-2 servings of
letes are following The Red Recovery Routine at www. cherries daily can help provide some of the health benefits
choosecherries.com, designed to support athletic perfor- identified in the research.
Chris Ulrich, C.N.P. Carrie Huber, M.D. Shane Gerber, C.N.P. Charles Hoehn, D.P.M.
Internal Medicine OBGYN OBGYN & Family Practice Podiatry
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Jennifer Hohman, M.D. Matthew Miller, M.D. Jeffrey Easley, M.D.
Pediatrics Family Practice Family Practice
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6 – Health and Medical Tab • February 2013

Medical Myth Busters

By Alex Chris
Medical myths are part of our everyday
life. Everyone knows them but only a few
realize that they are myths and not real.
The following article presents medical
myths you definitely need to know. All
myths are busted by research from well-
known and established institutions.
Myth: Carrots can improve
your eyesight
This is one of the best medical myths
ever. We have been told many times that
eating carrots improves our eyesight be-
cause they contain a lot of vitamin A. In-
deed carrots do contain vitamin A but con-
suming a lot of vitamin A has nothing to do
with improving our vision.
The origins of this myth go back to the
dates of World War II. The British Intel-
ligence service spread the rumor that their
pilots ate a lot of carrots and that’s why
they were so successful in destroying Ger-
man targets. The truth for their success was
the use of radars and not the consumption
of huge amounts of carrots!! In an effort
to hide the existence of radars the British
developed this myth that is sustained with
great success until today.
Myth: Eating spinach
can make you stronger
I am sure that most of us have seen Pop-
eye getting stronger and more powerful
with a tin of spinach. In fact Popeye is the
first word that comes to mind when we hear
about spinach. The truth about this lovely
myth is that spinach does not make you
stronger. On the contrary spinach is a veg-
etable that contains low levels of iron. There
are other green vegetables that contain more
iron than spinach.
The myth that spinach is a full iron veg-
etable emerged from a typo mistake made
in a report many years ago. In the report
spinach was noted to have 34mg of iron (per
our body needs in the food we eat.
Researchers suggested that if we ignore
the last statement from the article then it
could be interpreted as a directive for the
consumption of eight glasses of water a day.
Other research suggests though that we get
sufficient levels of water in our body from
the typical daily consumption of juices,
milk and even caffeine drinks.
From all the studies carried out so far
researchers did not find any scientific evi-
dence to support this medical myth.
Myth: Coffee is harmful
for our health
half tin) but in reality is has only 3.4mg. Coffee is consumed on a daily basis by
This typo let people believe that spinach is millions of people. It is the world’s morning
a full iron vegetable and in addition to the favorite drink.
low price of spinach it became very popular. It is a fact that the excessive consumption
of coffee may be hitting the nerves and this
Myth: Eating Turkey can cause increased excitability. Normal
makes us sleepy consumption of coffee though
This myth is based on the fact that tur- can be good for our health.
key contains tryptophan, an amino acid lo- A study by Harvard
cated in protein that affects sleep and mood. University with more
However, the quantity contained in turkey than 125,000 people
is not more than in other foods like chicken drinking coffee showed
or veal and in some cases it is even less per that women were 30%
gram than it is contained in pork or cheese. less likely to suffer ‘type
The myth apparently stems from the fact 2 diabetes’. Other studies
that all of us feel drowsy after a big meal have shown that coffee re-
(and eating turkey is a big meal), because duces the risk of developing
the body consumes energy for digestion and Parkinson’s and cancer of the
thus the blood flow and oxygenation in the colon. In addition, coffee rejuve-
brain is reduced. nates the spirit and despite the impact in
the energy levels of our body, coffee has ab-
Myth: We need to drink solutely no effect on the heart.
at least eight glasses of Two to three cups of coffee a day is ben-
water a day eficial to our health. However if we notice
An article by the USA National Academy symptoms of anxiety and insomnia, then it
of Sciences (60 years ago) noted that a good is better to reduce coffee or switch to decaf-
indication for water consumption for adults feinate drinks.
is 2.5 litres a day. In the same article they
also noted, in the last sentence, that this Myth: Eat when you’re cold
quantity is already contained in the food we and diet when you have fever
eat. In other words we consume the water This myth was created as a result of state-
ments from medical dictionaries and reports
ruses making cycles that last 7 to 10 days,
regardless of what we do to combat them.
Research did not prove sufficient evidence
that diet affects cold or fever.
Myth: Fresh is always
better than frozen
Since scientists pointed out the benefits
of antioxidants, people started to believe
that eating more fresh fruits and vegetables
is a better choice than eating frozen. In fact
we tend to believe that frozen is second-
class food.
Frozen food can be as beneficial as fresh
food because fresh fruits and vegetables are
cut when they are at the top of their nutri-
tional value and transferred to factories
where they are frozen. This process locks
down their nutritional ingredients and so
frozen food has all the nutrients. Fresh fruit
and vegetables when placed on
the shelves – they lose some
of their nutritional ingre-
dients because of heat,
air and moisture.
Myth: Eggs in-
crease
cholesterol
During the 60’s and
70’s, scientists have asso-
ciated blood cholesterol with
heart diseases. Eggs that are rich
in cholesterol eventually came out of
our daily diet.
Recent studies showed that saturated and
trans fat in the diet of a person are more
likely to increase the risk of heart disease
than eggs. One egg has only 1.6 grams of
saturated fatty acids, while a glass of milk
with 2% fat contains 3 grams of saturated
fat. Eggs provide protein in the body as
well as vitamins A and D without making
you gain extra weight. If you eat an egg for
breakfast, you simply need to be careful
with the amount of cholesterol that will take

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Myth: Chocolate causes acne
e
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of their brains. The different iconographic investigations
proved that no part of the brain is absolutely quiet or in-
active. A detailed study of the brain failed to indicate the
non-active 90%.
Myth :Stress is the reason
for having grey hair
This myth has been maintained over the time due to the
complexities modern life has to offer. People tend to think
that stress caused by our daily hassles can make our hair
go grey.
The truth about this myth is that excessive stress can ac-
tually make us older both internally and externally. Stress
increases the number of free radical molecules that attack
healthy cells and this increases the production of stress hor-
mones in the body. Nevertheless, until now, there is no sci-
Great Care, Right Here!
Van Wert County Hospital
1250 S. Washington Street | Van Wert, OH | 419-238-2390 | VanWertHospital.org
February 2013 • Health and Medical Tab – 7
entific evidence that one bad day can make our hair grey. tures. They found rapid heat loss in the head – and so the
The reason for having grey hair is due to the genetic char- idea that we lose heat through our heads was born. But what
acteristics of each individual. they didn’t tell you was that the soldiers were fully clothed
except for their heads. This obviously skews the statistics
Myth: Reading with considerably. The fact is, completely naked, you lose ap-
low lights ruins eyesight proximately 10% of your body heat through the head – the
The idea that low light ruins eyesight has its roots in the other 90% is lost via the other parts of your body.
pain of the eye. Low lighting makes it difficult for the eye
to focus, leading to fewer eye-closings and hence this leads
to dry eyes. So reading with low lighting is “inconvenient” LAUGHTER REALLY
but does not create permanent damage to the eyes. IS THE BEST MEDICINE!
Myth: overweight people have a lower
metabolism than normal weight people.
This myth is completely wrong. Overweight or obese
people have a better metabolism than normal weight peo-
ple. This is because a larger person burns more calories for
movement because it needs more energy (due to the extra
weight) compared to a normal weight person.
Myth: Reducing the number of meals
per day will improve metabolism
Digestion is a function of our body that burns many calo-
ries. So greatly reducing the quantity of food we eat, our
body will also reduce the rate of metabolism to save energy.
If we want to increase our metabolism we must not re-
duce the meals we eat but to choose food with fat-free pro- People who laugh a lot are much healthier
tein and a lot of fibre. Furthermore, consumption of small than those who don’t. Resarch has found
meals at regular intervals (every 3 to 4 hours) promotes the that laughing lowers levels of stress hor-
better distribution of energy in our body and as a result this mones, and strengthens the immune sys-
increases the basic metabolism. tem.
Six-year-olds have it best - they laugh an
Myth: You lose most of your body heat average of 300 times a day. Adults only
through your head
laugh 15 to 100 times a day.
A military study many years ago tested the loss of tem-
perature in soldiers when exposed to very cold tempera-
8 – Health and Medical Tab • February 2013
Choosing a weight loss plan that’s right for you
(Family Features) Losing weight and getting into shape
is a goal many Americans aspire to achieve. Choosing a
weight loss plan that fits your lifestyle is a crucial first step
in developing the diet that works for you.
The road to a sound weight loss plan should begin with
the following steps:
Talk with your doctor
First and foremost, speak with your doctor. Your health-
care provider can help you set attainable weight loss goals
as well as discuss any medical conditions you have or medi-
cations you may take that could affect your ability to mod-
ify your diet. Talking with your doctor can help you find a
plan that’s tailored to your particular needs.
Choose the right plan for you
One size does not fit all when it comes to diets. In fact,
several studies featured in the International Journal of Obe-
sity Supplements (IJOS) reported that adults with greater
insulin resistance are more successful with weight loss on a
low-carbohydrate diet compared with a low-fat diet. In such
cases, a low-carbohydrate diet such as the Atkins Diet has
been proven to have positive results on insulin resistance.
Dieters start with a focus on carbohydrates from vegetables
and slowly add back fruit, nuts and whole grains as one’s
carb balance is established and weight loss goals are met.
Opt for a diet backed by science over the latest fad.
Commit to your Plan
Losing weight and keeping it off requires a long-term
commitment. Once you have developed your weight loss
plan it is important that you stick with it. You need to make
healthy changes to both your diet and lifestyle.
Your diet should include foods you will enjoy eating
for a long time, not just for a few weeks or months. Adopt
a plan that gives you the ability to enjoy a variety of food
you choose a weight loss plan that will help you be success-
ful both now and for the rest of your life.
options. Finding a plan that works for your lifestyle and
incorporates more of the foods you already love will help
reinforce your new healthier eating habits.
Drink more water
The Beverage Institute reports that the average adult in
the US gets a significant portion of their calories from bev-
erages, mostly in the form of carbohydrates. Avoid drink-
ing sugary sodas, juices and alcohol, and replace these with
more water.
Rally support
The first few weeks of the diet can be the most difficult.
To be successful, look to family and friends who have made
similar lifestyle changes for support and advice.
Doing a little homework and smart planning can help
Smart Substitutions
•Save up to 300 calories by substituting a doughnut
with a English muffin and a your favorite nut butter. You’ll
also get the benefit of protein, which gives you energy to
start the day.
• Be mindful of what you add to your morning coffee.
Your latte could contain as much as 330 calories. Substi-
tute with a cup of coffee with skim or soy milk, a pinch of
cinnamon and a natural sweetener like honey.
•When you have to have that classic all-beef patty, less is
more. Keep it simple and balanced with a whole grain bun,
ketchup, lettuce and tomato. If you’re more adventurous,
try turkey and veggie burgers for fewer calories and less
saturated fat.
•Snacks can be part of a smart diet – you just have to
enjoy the right kinds of snacks in moderation.
•If you’re hungry for something sweet, opt for a low-
fat Greek yogurt sweetened with honey, which is much
lower in calories than a milkshake, and offers probiotics.
If you’re craving something salty, try a handful of lightly
salted almonds, which are packed with protein and will
help you feel satisfied so you won’t be tempted by chips
or other salty snacks.
•Dinner: Being smart about portion sizes as well as your
entrée choices lets you stay on track and enjoy your eve-
ning meal. Divide up your entrée – either share it with
your dining partner, or ask for a to-go box and put
half of your food in the container as soon as it arrives.

Our comprehensive, orthopaedic care

services include:
• Area’s Largest Orthopaedic Practice with 14 Orthopaedic Surgeons
• A Physical Medicine and Rehabilitation Physician
• 13 Physician Assistants
• More than 100 Health Care Professionals
• On-site Services Include X-ray, MRI, Bone Density Testing, Physical and
Occupational Therapy and Durable Medical Equipment
• Walk-in Sports Clinic - Monday thru Saturday - 7:30-9:00 a.m.

Orthopaedic Institute of Ohio

801 Medical Drive, Suite A
Lima, Ohio 45804
419-222-6622 • 800-225-3921
www.orthoohio.com
CALL FOR AN APPOINTMENT!

Visit us in Delphos: 1800 East Fifth Street

Delphos, Ohio 45833

“No harm in just being a little out of shape”... and other excuses
What’s your excuse for not making it to
the gym on a consistent basis? Locker room
too smelly? Music volume making your
ears bleed? Feeling intimidated by buff bod-
ies crowding the free-weight area?
Most people start off strong with an ex-
ercise program, and then within a few weeks
they’ve got an excuse for not being there.
The majority of people will stop partici-
pating in a new workout program within the
first 90 days which is why health clubs that
are packed in January can seem virtually
empty by March.
Which brings us to you.
If you’re starting a new exercise pro-
gram, you’re probably very excited about it,
which is great. But that excitement is going
to wear off, at which point you’ll begin to
notice how much time and effort a workout
plan really requires.
And that’s the point where you may be
tempted to start pulling back, or even to quit
entirely. But we’re not about to let that hap-
pen. Follow these steps from the very begin-
ning, and you’ll be one of those dedicated
gym members who really get their money’s
worth.
1. Make workouts a key part of your
schedule. Many people see exercise merely
as recreation, not a necessity, which means
it’s the first thing to go when daily sched-
ules get crunched. YOU NEED TO DE-
CIDE that working out is as important as
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ANYTHING in your life, even as important
as LIFE ITSELF.
If you don’t, as soon as the initial excite-
ment of a new program is over, everything
else will get in the way; business appoint-
ments, family obligations, TV, sitting on
your duff. Write your workout times into
your calendar and stick to them just as you
would a vital business meeting.
2. Keep it mellow. You’re a lot more
likely to keep your program for the long
term if you avoid letting going to the gym
become a hassle. Choose a gym you can get
to in a reasonable amount of time at the time
of day you’re going to train.
If you’re fighting gym traffic, you’ll be
a lot less motivated. Find a place where you
won’t have to line up to use the equipment
you want. And unless you’ll be going at the
end of the day and can wash up at home,
make sure it has clean showers and a com-
fortable changing environment.
3. Don’t bite off more than you can
chew. Many people often start out too ag-
gressively, going to a level that’s higher than
they’re capable of. As a result, they injure
their muscle fibers, so for 48 hours they’re
walking around like a mummy. Then they
stop going to the gym because they find
themselves dreading the pain.
Many people don’t realize that long,
drawn out workouts is NOT better. You’re
not giving your body enough time to re-
Support Hosiery
CPAP/BiLevel
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Ostomy Supplies
Home Medical Equipment & Services
February 2013 • Health and Medical Tab – 9
REMEMBER: You’re not out schedule.
Then, instead of looking far into the fu-
exercising to lose weight. ture, give yourself intermediate weekly and
You’re exercising because monthly goals, such as doing an extra rep or
of HOW YOU’LL FEEL as a lifting 10 more pounds. If you always have
RESULT of exercising new goals to shoot for, it stays interesting.
regularly. You WILL get 5. Chart your progress. Gains from one
leaner, you WILL have workout to the next can be subtle, and the
more energy, you WILL only way to know how well you’re really
doing is to write everything down. Keep a
have a higher journal of your workouts, as well as what
self-esteem. If you don’t you eat. Even people who are diligent don’t
achieve the goals in the remember exactly how well things went if
time you first set, it’s not they keep everything in their head.
the goal that’s wrong. When you write it down, you can com-
It’s the time frame that pare results, see what is and isn’t working,
and see that as time goes on YOU’RE RE-
was wrong. ALLY MAKING PROGRESS.
Keep focused on
6. Mix it up. Doing the same workout
your goals. over and over again gets old fast, and your
results won’t be as good as if you try a va-
riety of exercises. Instead of doing 40 min-
cover between workouts. 60 minutes TOPS utes daily on the treadmill, try every aerobic
(if you’re doing a strength and aerobic
machine in the gym and go on hiking, in-
workout), or about 30 minutes of a strength line skating and bicycling adventures when-
OR aerobic workout. Make those minutes
ever you get a chance.
COUNT! You can still workout daily as Change your weight training routine
long as you keep your workouts short.
regularly to keep things interesting and to
4. Set achievable goals. If you set your help break through plateaus. A lack of vari-
sights too high, you may find yourself dis-
ety leads to staleness. A good rule of thumb
counting the gains you are making. When is to change your sets, reps, weight, and rest
you’re starting out, go over your long-term periods every 3-4 weeks. You’ll have more
goals with a trainer or coach, and decide fun if you learn new tools and keep doing
what you can achieve based on your work- different things.
PARK Program
Empowering Parkinson’s Disease Patients
Making a real difference in real people’s lives. Use It or Lose It
Developed in 1988 by Licensed Physical Therapist, Bob Kann,
Some people with Parkinson’s reduce their
physical activities after their diagnosis.
the Parkinson’s Activity and Rehabilitation Klinic (PARK) is a
natonally recognized activities and education program that helps
This only increases the disease’s effects.
With simple exercises and activities, the
people at every stage of Parkinson’s disease preserve mobility and
PARK program keeps participants more
independence to enjoy better quality of life for both patients and
their families. mobile ad better able to enjoy life with
the people they care about.
The PARK Program Bob Kann (left) directs a patient in a
simple daily exercise
• Specially designed exercises
• Videotaping activities of daily living
• Walking assessments
• Sitting/standing activities
• Bed mobility activities
• Stair climbing activities
• Patient/family education and support
VANCREST
Health Care and Rehabilitation Center
Independent Plus and Assisted Living Apartments
1425 East Fifth St., Delphos
419-695-2871
www.vancrest.com
 830 West High Street
Lima, Ohio 45801
10 – Health and Medical Tab • February 2013
Caring for Dry
Winter Skin
Tel:
CANCER CARE
419-221-2273 •Pre-moisturize. Why moisturize only after the
damage is done? Putting on lotions before bed-
time is good. But it’s more important to put some
on before going into the harsh outdoors.

CANCER CARE
•Shiver in the Car – During the winter it’s
tempting to turn up the heat whenever you can,

1-888-
OF WEST CENTRAL OHIO
especially in small enclosed spaces like your car.
But the combination of high, dry heat and swift
OF WEST CENTRAL OHIO moving air from vents will dry out your skin faster
than anything. Keep your car at a moderate tem-
perature…don’t turn up the heat just because
Lima Celina you can.
830 West High Street 900 Havemann Road •Don’t get Steamed & Drip Dry – Taking a
Lima, Ohio 45801 Celina, Ohio 45822 long hot shower doesn’t actually help hydrate
Tel: 419-221-2273 Tel: 419-586-1411 your skin. Your skin doesn’t soak up water from
1-888-586-1411 the outside. A long hot bath or shower can actu-
ally dry out your skin, because it can dissipate
Lima Celina your skins natural oils, which are then absorbed
830 West High Street 900 Havemann Road further when you dry off. So, when exiting the
tub, don’t completely dry off before putting on
Lima, Ohio 45801 Celina, Ohio
Lima 45822 moisturizer.
Tel: 419-221-2273 Tel:
2740419-586-1411
W. Market Street
• For Once, It’s Not All About Water – While
there are millions of reasons why you need to
Lima, Ohio 45805 stay hydrated, drinking excess water does noth-
1-888-586-1411 ing to further hydrate your skin. So in addition
Tel: 419-221-2273 to being adequately hydrated, you’ll also need
1-888-586-1411 to eat foods rich in essential fatty acids – like
walnuts, salmon, flaxseed, olive oil, and pasture-

David D. Powell, D.O.

raised meats, and wild rice.
David D. Powell, D.O. • Dress Too Warmly – Believe it or not, your
David D. Powell, D.O. skin benefits from a little sweat. Your skins natural
moisturizer, sebum, is produced by your sebaceous
glands. Keeping warm, and keeping moving, helps
boost the skins natural sebum.

Ob/Gyn Specialists
of Lima, Inc.
David D. Powell, D.O.

JAMES L. KAHN, MD
CHARLES R. RYAN, MD
419-227-0610
WILLIAM E. SCHERGER, MD 800-686-4096
SCOTT C. STALLKAMP, MD
VANESSA L. STALLKAMP, MD www.obgynspecialistsoflima.com
TAMMY HERICK, MD See us at th1s location:
COURTNEY HOOVER, PA-C
ROSE PINTO, PA-C 830 W. High St., Lima
 February 2013 • Health and Medical Tab – 11
Peak Community Wellness Center 24/7
SilverSneakers® Fitness Program!
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~ Nonprofit agency serving Allen, Putnam & Van Wert Counties ~
12 – Health and Medical Tab • February 2013

When the award-winning Heart Specialists of St. Rita’s met Janet,

she was suffering from a life-threatening heart attack. They knew
they didn’t have a moment to lose. Using state-of-the-art equipment
and the latest techniques, they performed the delicate
operation that saved Janet’s life.

Today, she and her husband, Bob,

are enjoying every minute of their
time together. Your Heart.
Your Team.
Heart & Vascular Center

Leading you to better health. Learn more at: www.stritas.org