Health, Mind & Body 620 N. Main St., Washington, PA 15301 (724) 228-4327 51342 National Rd., St. Clairsville, OH 43950 (740) 699-0400 Celebrating 40 years of helping people achieve better hearing. • Hearing Evaluations • Hearing Aids • Repairs & Service on all makes and models How to fuel your mind and body (BPT) - It's common knowledge that children should eat plenty of fruits and vegetables, consuming all the nutrients needed to grow up strong. Many adults don't know that it's just as crucial to continue those healthy habits throughout adulthood and well into the "golden years." Regardless of age, we should all make nutritious and sensible choices to promote peak physical and mental performance. ∫ Build strong bones Experts say the human body begins to lose bone mass at about age 30. That's why it's important to get plenty of calcium to keep bones strong, along with vitamin D, to help your body absorb calcium. Good sources of calcium include green leafy vegetables such as spinach, kale, okra and collard greens. A convenient and delicious way to take in more calcium is to incorporate an Emerald Smoothie into your daily routine. Simply blend pineapple, celery and spinach with soy milk and ice in a Vitamix 7500. This quick and easy concoction will give your diet an extra boost of essential nutrients. ∫ Sharpen the mind Making wholesome choices helps keep your brain fit. Omega-3 fatty acids, found in oily fish like sardines and salmon, as well as flaxseed and walnuts, have been linked to improved cognitive function and reduced risk for certain diseases. Eating fish regularly is one way to get enough omega-3s. If you're not a seafood fan, numerous types of fish oil capsules are available at drug stores. Avocados also boast omega-3s, as well as monounsaturated fat, which can help lower cholesterol and improve circulation. Avocado provides a rich flavor and texture perfect for nearly any sandwich, as well as dips, smoothies and even desserts. Antioxidant-rich blueberries are another mind-boosting addition to any diet. Considered a "super food," these berries contain properties that have been linked to better brain health, improved motor skills and a sharper memory. To increase your berry intake, try a fruit salad for lunch or whip up a fresh berry sorbet for dessert. ∫ Nourish your nervous system Vitamin B12 is vital to your well-being. It can aid your body in producing red blood cells, properly developing nerve cells and preventing anemia. This vitamin can be found naturally in animal prod- (800)475-9192 ucts, such as fish, meat and eggs. Steamed clams and lean beef are some of the best sources of Vitamin B12. Those maintaining a vegan or vegetarian lifestyle should consider a supplement or foods specially fortified with B12, including certain breakfast cereals or soy products. ∫ Stay hydrated Water is essential for your body. It keeps you hydrated, regulates body temperature and flushes waste. As we age, our sense of thirst may not be as effective, causing some older adults to be dehydrated but not feel thirsty. The average adult requires six to eight glasses of water each day, so a good rule of thumb is to have one glass at each meal and at least one glass in between meals. Almond milk, soy milk and whole-food juices, made by blending whole fruits and vegetables in a high-performance blender like a Vitamix, can also keep you hydrated and satiated. When reaching for a thirst quencher, try to avoid sugary drinks such as soda and processed fruit juice, which add calories without much nutritional value. Aging is inevitable, however, you can build a stronger body, mind and soul at any phase in life. All it takes is knowledge, motivation and follow-through to keep yourself healthy and full of energy for years to come. Small changes can help you live a healthier lifestyle (BPT) - A new year often brings with it the desire to make improvements in your life, and kick old habits to the curb in the pursuit of healthiness. But for most Americans, resolutions fail within the first few months because goals are too ambitious, intimidating or unrealistic in nature. If you've resolved to be healthier this year, the good news is that successful, positive change - whether it be spending more time with friends and family, being more physically active, or choosing healthier foods - is more achievable than you think. It's important to think positively, stay focused, and take baby steps versus one giant leap towards a lofty goal. The approach to healthiness is a personal one and is not a "one size fits all" solution. To help inspire you to achieve your health goals this year, Alison Sweeney, an actress, author, television host and mother of two, offers her tips on simple changes you can make to your day-to-day life to ensure happiness and healthiness year-long: * 100-calorie snacks. Thirty-three percent of respondents to the Aetna "what's your healthy?" survey say they could, in an instant, drop eating large portions in order to become healthier. While it can be difficult to just start eating less than you are used to, you can set yourself up for success with 100-calorie snacks. A handful of almonds, homemade ranch dip with vegetables, or six cups of fresh-popped popcorn are all great low-calorie options to take on the go. * Run your first race. Determined to run your first race in 2014? Here's a secret to getting started: run walks. Alternating between running and walking quickly builds up your endurance and confidence - a great way to train and get fit. Start with 20 minutes a day, three times a week. During the cold winter months when you can't get outside, try walking or running wherever you can - whether it is on a treadmill, taking the stairs more, or even parking further away when you are shopping. Increasing your physical activity in any way possible will definitely help toward your fitness goal. * Strike a child's pose. Many people take yoga classes to help them decompress and get in some exercise. You can also try it at home with the kids. This allows everyone to release extra energy, handle frustration or just relax, which is especially good right before bed. Deep breathing is the key. Try a child's pose, which is a resting pose in the fetal position. The family gets to cool down together, making bedtime calmer for everyone. * Eating clean. Many people probably included "eat clean" on their list of New Year's resolutions. Ready to make the change, but not sure where to start? When you're at the market, avoid the middle aisles where you'll find most of the processed, packaged foods with artificial ingredients. Instead, shop the perimeter of the store for fresh foods like seasonal produce and lean meats. * Get your exergame on. It's often hard to squeeze in both "me time" and "family time" when you have a busy day, and especially when you want to stay fit to boot - 18 percent of respondents to Aetna's "what's your healthy?" survey cite family demands as a reason for not having time to be physically active. "Exergaming" (short for exercise gaming) is a great way to work out alone or with your kids. Grab the kids' game console and get moving. You can dance, play tennis, and even golf - and get your entire body into it. Setting health goals does not have to be intimidating. Set yourself up for realistic success with small, fun changes to your lifestyle that will lead to big results. For healthy inspiration and resources to help you achieve your health goals, visit www.WhatsYourHealthy.com. THAT’S The SPOT! Massage Therapy Rt. 2, Moundsville, WV 304-281-1013 www.ThatsTheSpotTherapy.com Gift s Certificate ! le b a il Ava YOU DON’T HAVE TO LIVE WITH PAIN • Sports Massage • Pregnancy Massage • Reflexology • Orthopedic Massage • Relief From Headaches & Chronic Pain Evidence Based, Outcome Focused Therapeutic Massage & Bodywork CALL TODAY TO SCHEDULE AN APPOINTMENT $XGLRORJ\ 6HUYLFHV +HDULQJ $LGV Are you affected with EAR NOISE, or TINNITUS? Schedule a tinnitus assessment at one of our hospital-based clinics and receive a free copy of 7KH &RQVXPHUҋV *XLGH WR 7LQQLWXV 5HOLHI. >OLYL 7O`ZPJPHUZ 9LMLY ;OLPY 7H[PLU[Z Call Davison Audiology for an appointment at one of our locations. 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