KOMU.com https://www.komu.com/ KOMU.com Weekly Wellness Weekly Wellness en-us Copyright 2018, KOMU.com. All Rights Reserved. Feed content is not avaialble for commercial use. () () Tue, 23 Oct 2018 HH:10:ss GMT Synapse CMS 10 KOMU.com https://www.komu.com/ 144 25 Weekly Wellness: Frozen Food Tips https://www.komu.com/news/weekly-wellness-frozen-food-tips/ https://www.komu.com/news/weekly-wellness-frozen-food-tips/ Weekly Wellness Mon, 22 Oct 2018 4:16:19 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Frozen Food Tips

COLUMBIA - There are many of us who are trying to eat healthy but live alone (or with a partner) and creating an entire meal can seem wasteful. Choosing frozen foods might be a good alternative - as long as you make the healthiest choices possible.

The issue with some frozen food options can be the amount of sodium (that can be used as a preservative). Also, when choosing frozen veggies, there are options that include added seasonings and sauces - also adding sodium and calories to what would have been a relatively healthy option.

This week we are going to give you some tips on how to choose the healthiest frozen foods available. This will require that you read the labels (so take your readers to the store).

Fruits and Vegetables: Plain frozen fruits and vegetables are often harvested at their peak ripeness and flash frozen, which helps to maintain their nutrients. To avoid excess salts and calories:

  • Choose plain vegetables (without cheeses or sauces)
  • Avoid seasoned vegetables
  • Skip vegetables that have added rice or pasta
  • Choose plain fruits (without added sugar or syrup)

Fish and Seafood: Much like frozen fruits and vegetables, fish and seafood are frozen soon after being caught, preserving their nutrients. If you like seafood, follow these tips:

  • Avoid fried or breaded fish and seafood
  • Check the labels of seasoned varieties for excess sodium.
  • Choose fish and seafood with lower mercury levels, such as salmon, tilapia, trout, sole, catfish, shrimp, and oysters
  • Choose sustainable fish and seafood that has not been overfished and that has not been farmed in a way harmful for you or the environment.

Microwave Meals: While there are many healthy options available, it’s important that you check nutrition labels closely to avoid getting excess calories, fat and sodium. These are a few things nutrition professionals recommend when it comes to selecting healthy frozen meals:

  • Choose a meal with 350 to 500 calories so that it feels like you have eaten a substantial meal
  • Select meals with fewer than 600 milligrams of sodium
  • Look for meals with no more than 3.5 grams of total fat per 100 calories, fewer than 2 grams of saturated fat per meal, and no trans fat
  • Choose meals with at least 4 grams of fiber
  • Look for meals with at least 15 grams of protein
  • Choose meals that are balanced with a variety of ingredients that provide fruits, vegetables, whole grains, and lean protein

There are some wonderful frozen food items out there. If you tend to only choose one brand, maybe branch out and experience other brands. You might find something you absolutely love.

(Source: https://www.myfooddiary.com/blog/tips-for-selecting-healthy-frozen-foods)

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Weekly Wellness: What the heck is Intuitive Eating? https://www.komu.com/news/weekly-wellness-what-the-heck-is-intuitive-eating-/ https://www.komu.com/news/weekly-wellness-what-the-heck-is-intuitive-eating-/ Weekly Wellness Mon, 15 Oct 2018 4:40:45 PM Amanda Barnes, KOMU 8 News Wellness Coach Weekly Wellness: What the heck is Intuitive Eating?

COLUMBIA - The term intuitive eating was coined by Evelyn Tribole, RD, and Elyse Resch, RDN, in the 1990s; since then, they’ve written several books and participated in numerous research studies on their method.

In short, intuitive eating means breaking free from the on-and-off cycle of dieting and learning to eat mindfully and without guilt. There’s no calorie counting or restrictions on certain foods, but there are some guidelines that make up the core philosophy of this method.

Here’s an overview of intuitive eating’s 10 principles, and why you might want to give them a try.

1. Reject the diet mentality

The belief is that dieting isn’t sustainable. So the first principle of intuitive eating is to stop dieting—and to stop believing society’s messages that quick-fix plans can deliver lasting results. That includes throwing away diet books and magazine articles that promise fast weight loss, and rejecting any meal plans that dictate what or how much you can eat.

2. Honor your hunger

One reason dieting doesn’t work is because it can leave you feeling deprived and physically hungry—which can trigger binging and overeating. So instead of counting calories or watching portions, pay attention to your body’s hunger cues. That means eating a sufficient amount of calories and carbohydrates to keep your body “fed” and satiated. Once you learn to recognize these signals in your own body, it becomes much easier to trust your instincts and repair unhealthy relationships with food.

3. Make peace with food

When foods are labeled as "forbidden" it can make some people want them even more. You might even abstain (allowing that desire to build) so that when you finally give in, you binge. Then feel guilty. Then the cycle repeats. One of the principles of intuitive eating is to give yourself “unconditional permission to eat.”

4. Challenge the food police

Intuitive eating describes the “food police” as those voices in your head that tell you it’s good to eat fewer calories and it’s bad to eat dessert; in other words, it’s your psyche’s way of monitoring all of the dieting rules you’ve heard again and again over the years and making you feel guilty for not following them to the letter.

5. Respect your fullness

It’s important to eat when you’re hungry, but it’s also important to stop when those hunger cues are no longer present. It can help to pause in the middle of your meal or snack to assess your current state: How full do you feel? Are you still eating to feed your hunger, or are you eating out of distraction, boredom, or stress?

6. Discover the satisfaction factor

The satisfaction factor has to do with noticing and appreciating the taste and texture of food, but also the environment in which you’re eating. Getting satisfaction from your food is about truly understanding what feels good and what doesn’t.

7. Honor your feelings without using food

People often overeat because of anxiety, loneliness, boredom, anger, or stress. That’s why it’s important to get to the root of these problems, and to find ways to nurture yourself and resolve those issues without turning to food.

8. Respect your body

Intuitive eating is also about body acceptance: That means feeling good about your “genetic blueprint” and the body you were meant to have—not striving for unrealistic expectations about how much weight you can lose.

9. Exercise: Feel the difference

You don’t have to go to the gym every day while following an intuitive eating approach, but it is important to move your body on a regular basis. Exercise has many benefits that even the healthiest eating plan can’t convey on its own. It’s been shown to boost mood, strengthen the heart and cardiovascular system, and increase lean muscle mass, to name a few—all things that can help you feel comfortable and powerful in your own skin.

10. Honor your health with gentle nutrition

Make food choices that honor your health, as well as your taste buds. Eating “intuitively” should still involve more fruits and veggies than ice cream. But at the same time, a diet doesn’t have to be perfect to be healthy, and you shouldn’t beat yourself up every time you make a less-than-perfect meal or snack choice.

If you're interested in attempting intuitive eating, I would recommend you follow the program closely. Here is the link to the website: http://www.intuitiveeating.org/

(Source: https://www.health.com/nutrition/intuitive-eating)

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Weekly Wellness: How to choose the right wine https://www.komu.com/news/weekly-wellness-how-to-choose-the-right-wine/ https://www.komu.com/news/weekly-wellness-how-to-choose-the-right-wine/ Weekly Wellness Mon, 8 Oct 2018 3:07:54 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: How to choose the right wine

COLUMBIA - "If I really want to lose weight, I'm going to have to stop drinking wine, aren't I?" (Insert sigh and frowny-face here)

So many clients have approached me with this problem. They have changed their diets. They have increased their exercise game. They have changed everything except... they still like to drink their nightly glass of wine.

While there is truth to alcohol contributing to weight gain (and hindering our ability to lose weight), believe it or not, there are better wines for you (and worse). In other words: not all wines are equal.

Riesling & Moscato:

Be wary of those sweet wines. Both Riesling and Moscato are so sweet because they have more residual sugar, and when sugar is fermented in sweet wines, the fermentation process is stopped earlier, so therefore it's sweeter with a much lower alcohol content and more sugar.


A rich Italian dry red wine, Amarone is pretty strong, and it'll get you drunk fast. Too much alcohol can have a negative effect on the liver. It's better to stay away from certain Amarones, since the full-bodied reds have some of the highest alcohol content.

Non-organic Wine:

In general, organic wine should have fewer sulfites. Sulfites can lead to headaches and allergic reactions. While all wines have sulfites to act as a preservative, certain organic and biodynamic wines don't add additional sulfites to their wines which can make them a healthier choice.

Whether you’re trying to avoid additional sugars or trying to stay as clean with your diet as possible, wine can still be okay. Just make sure you choose the best wine for your goals. (And try to limit your consumption to 1 serving per day for women and 2 servings per day for men.)

(Source: https://www.popsugar.com/fitness/Worst-Wines-Health-45022666)

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Weekly Wellness: Another eat this, not that list https://www.komu.com/news/weekly-wellness-another-eat-this-not-that-list/ https://www.komu.com/news/weekly-wellness-another-eat-this-not-that-list/ Weekly Wellness Mon, 1 Oct 2018 2:51:09 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Another eat this, not that list

COLUMBIA - I'm a sucker for those "eat this, not that" lists and I found a really fun one! Health magazine did a 24-food swap-out list that can really impact your daily calories. I like that they have broken it down by meal type. And I appreciate the information regarding the swap (let’s be real, most of us know we’re supposed to choose something healthier but WHY?) Maybe this list will help you find some tolerable swaps that won’t leave you crying.


Instead of: Granola

Eat this: Oatmeal

Why: A half-cup cooked serving of Quaker Steel Cut Oats contains just 150 calories, 2.5 grams of fat, and 1 gram of sugar. Sprinkling 10 fresh blueberries onto your oatmeal adds natural sweetness for just 8 calories. Meanwhile, a half-cup of Quaker's Apple, Cranberry, & Almond Granola clocks in at 200 calories, 5 grams of fat, and a whopping 13 grams of sugar—and that's before you add any milk.

Instead of: Egg sandwich

Eat this: Scrambled eggs with veggies

Why: Filled with fiber, veggies will give you a longer-lasting energy boost than the empty carbs in a breakfast sandwich. Plus, a generous helping of tomato, mushroom, or spinach in your eggs is a flavorful way to sneak in at least one of your five-a-day. Two large eggs scrambled with a half-cup of spinach comes in at 150 calories (practically half of what a fast-food restaurant breakfast sandwich would be).

Instead of: Fruit at the bottom yogurt

Eat this: Plain yogurt with fresh fruit

Why: The concoction at the bottom of yogurt containers is typically more sugar than fruit. Slice up some strawberries or plop in some blueberries for a fresher take on the fruit-yogurt combo. Switching from prepared fruit-on-the-bottom yogurt to a plain variety topped with fresh blueberries will save you 60 calories and 13 grams of sugar.

Instead of: Latte

Drink this: Café Americano

Why: Sticking with the straight stuff gives you a more concentrated dose of coffee—and its free-radical fighting antioxidants. And research from the University of Scranton shows coffee is the greatest source of antioxidants in the American diet. Even if you can't stand black coffee, a splash of low-fat milk, drizzle of honey, or dash of good-for-you cinnamon can still help you save hundreds of calories over a latte.


Instead of: Tomato-basil soup

Eat this: Broth-based minestrone

Why: Even though the word "tomato" is used, it’s full of heavy cream, and a serving can set you back nearly 500 calories. Stick with broth-based soups with chunks of vegetables you can actually sink your teeth into, like this tomato soup recipe, which is just 129 calories per serving.

Instead of: Iceberg

Eat this: Spinach

Why: Iceberg lettuce doesn't have much nutrition. Spinach, however, is full of iron, magnesium, folate, and vitamins A and C, which your body needs to keep your metabolism in tip-top shape.

Instead of: French fries

Eat this: Potato salad

Why: Chilled potatoes pack more resistant starch than any other kind of spud, according to a 2013 USDA Agricultural Research Service study. Sometimes called the third starch, resistant starch is not absorbed in the small intestine, making you eat less and feel fuller longer. Use mustard in place of mayo to cut even more calories.

Instead of: White hamburger bun

Eat this: Whole-wheat hamburger bun

Why: While they both come in at about 150 calories per serving, a whole-grain bun has several added benefits. The wheat version can contain more protein and fiber, which each help you feel fuller for longer. Plus, research shows that consuming whole grains as opposed to refined can help prevent inflammation and may even help your body burn more fat.


Instead of: Chicken stir-fry

Eat this: Tandoori chicken

Why: Besides skipping the sodium-filled soy sauce, tandoori's curry is a great source of the antioxidant curcumin, which, according to research from Tufts University, inhibits the formation of fat tissue.

Instead of: White pasta

Eat this: Spaghetti squash

Why: Automatically make your pasta a veggie-filled one with this low-cal, high-fiber replacement. In addition to saving you close to 200 calories, the squash's generous helpings of vitamin C, folate, and magnesium will increase your energy.

Instead of: Standard steak

Eat this: Grass-fed steak

Why: Grass-fed steak cuts have 92 fewer calories and up to a third less fat per serving, and the fat they do have is higher in omega-3s and more similar to that found in seafood.

Instead of: Mashed potatoes

Eat this: Mashed cauliflower

Why: The skinny starch delivers almost a day's worth of vitamin C for the small price of 27 calories per cup. (Compare that to potatoes, which clock in at 116 calories per cup.)


Instead of: Hummus and toasted pita

Eat this: Hummus and red pepper

Why: Nutritionally pita bread isn’t that different than white bread. Trade in the enormous amounts of sodium (one serving has about 13% of your recommended daily intake) and munch on some equally crunchy red pepper slices. Red peppers are packed with fiber as well as vitamins A, C, and K, and you'll save about 135 calories.

Instead of: Potato chips

Eat this: Kale chips

Why: You can eat a cup and a half of kale chips for just 84 calories, while the same amount of potato chips will set you back more than 200. A serving of kale hits your entire daily requirement of vitamins A and C, not to mention delivering a generous helping of calcium and folate.

Instead of: Cheese and crackers

Eat this: Cheese and apple slices

Why: One apple packs about 17% of your daily filling fiber needs, and with significantly fewer calories.

Instead of: Snack bar

Eat this: Handful of almonds

Why: Many bars contain high-fructose corn syrup, sugar and binding additives. For protein without all of the fillers, a handful of almonds will do the trick. A recent Harvard study found a daily dose of nuts can lengthen your lifespan by cutting your risk of conditions including heart disease, diabetes, and obesity.

Instead of: Low-fat cheese

Eat this: Fresh goat cheese or feta

Why: The low-fat processed cheeses you'll find hanging in the dairy section are filled with additives and preservatives, not to mention they lack much flavor. Instead, go for fresh goat cheese or feta. They contain conjugated linoleic acid (CLA), which may help your body burn more fat.


Instead of: Sour cream

Eat this: Greek yogurt

Why: Plain Greek yogurt and sour cream are so similar in taste and texture that you really have no excuse not to use the lean, protein-packed alternative to fattening sour cream.

Instead of: Croutons

Eat this: Nuts

Why: Besides lending your salad a healthier crunch, the unsaturated fatty acids in nuts can help you get the most nutrients from said salad. Vitamins A, D, E, and K are all fat-soluble, meaning your body can't absorb them unless you eat fat along with them.

Instead of: Butter

Use this: Extra-virgin olive oil

Why: While butter is a big source of saturated fat, extra-virgin olive oil has healthy unsaturated fats. Olive oil promotes higher levels of the satiety hormone serotonin, which prevents overeating, according to a 2013 study from the Technische Universitat Munchen in Germany.


Instead of: Ice cream

Eat this: Frozen banana

Why: Replacing a huge splurge with fruit will help you to avoid a lot of sugar while gaining potassium, folate, and vitamin C. (If you have a few minutes, you can even throw the banana in the food processor to give it the same creamy, spoon-able texture as your favorite soft serve.)

Instead of: Milk chocolate bar

Eat this: Dark chocolate covered peanuts

Why: The darker your chocolate, the less sugar and milk and the more antioxidant-packed cacao it has. No wonder why research in the American Journal of Clinical Nutrition found that dark chocolate improves insulin sensitivity and reduces blood sugar, markers of diabetes and heart disease.

Instead of: Chocolate chip cookies

Eat this: Fig bars

Why: Fig bars are technically still cookies, but since figs are deliciously sweet all on their own, you'll use much less refined sugar in your recipes. Plus, they are a great source of fiber.

Instead of: Cream pie

Eat this: Fruit tart

Why: A single slice of cream pie can set you back hundreds of calories. A tart can give you a similar taste with less fat and more good-for-you fruit.

(Source: https://www.health.com/food/24-food-swaps-that-slash-calories)

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Weekly Wellness: What are PRP and stem cell therapies? https://www.komu.com/news/weekly-wellness-what-are-prp-and-stem-cell-therapies-/ https://www.komu.com/news/weekly-wellness-what-are-prp-and-stem-cell-therapies-/ Weekly Wellness Mon, 24 Sep 2018 5:43:57 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: What are PRP and stem cell therapies?

COLUMBIA - There are a couple of medical trends that are being mentioned lately. One is PRP (which stands for platelet-rich plasma) and the other is stem cell therapy. This week we're going to explain what both of these therapies are and what they might be used for. Maybe you can benefit from either.

PRP is made from blood platelets. Platelets are a rich source of proteins called growth factors that are found naturally in your blood. Any time your tissues are damaged or diseased, platelets migrate to the area, stimulate new cell growth, and accelerate tissue repair.

PRP is the creation of a higher concentration of platelets than the amount normally found in your blood. To create PRP, your doctor draws a sample of your blood and places it in a centrifuge, which separates out the platelets. These concentrated platelets are recombined with your blood plasma to make PRP.

PRP therapy is an effective treatment for a broad range of orthopedic conditions, from tendon, ligament, and muscle injuries to degenerative diseases, including:

  • Tendonitis
  • Arthritis
  • Partial rotator cuff tears
  • Sprains and strains
  • Joint capsular laxity
  • Plantar fasciitis
  • Knee pain
  • Back and neck pain

Stem cell therapy is different from PRP based on what it’s made from: stem cells. Stem cells are cells that can self-replicate then develop into many different types of cells and tissue. Adult stem cells continuously divide and grow into new cells to repair and replace tissues that are old, damaged, or diseased. There are different types of adult stem cells. Some produce one specific tissue, while others can replicate several types of cells. When adult stem cells are injected into an injured or diseased area of your body, they promote healing by generating new cells.

Similar to PRP, stem cell therapy is the creation of an injection that uses cells from your body to help to repair your body. When a concentrated amount of stem cells are injected directly into damaged tissues, the belief is that the stem cells will regenerate and repair the damage by producing new cells.

Stem cell therapy has successfully treated many orthopedic conditions, including:

  • Rotator cuff tears
  • Osteoarthritis
  • Back and neck pain
  • Knee pain
  • Hand and wrist pain
  • Muscle, tendon, or ligament tears
  • Inflammatory problems like tendonitis and bursitis

If you are interested in finding out further information about PRP and stem cell therapies, there are local physicians and clinics that provide these therapies. You may need to get a referral from your GP to see an orthopedic or you can contact one of the private clinics in the area.

I’ve, personally, had success with stem cell therapy and recommend it as a way to avoid surgery (if possible).

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Weekly Wellness: List of foods for all-day energy https://www.komu.com/news/weekly-wellness-list-of-foods-for-all-day-energy/ https://www.komu.com/news/weekly-wellness-list-of-foods-for-all-day-energy/ Weekly Wellness Mon, 17 Sep 2018 2:31:12 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: List of foods for all-day energy

COLUMBIA - If you follow this segment with any frequency, then you know that I am a coffee-lover. I absolutely love everything about it. So, by no means am I encouraging anyone to give up their java-fix. However, with that said, this week's focus is on a list of foods that could replace that second (or third or fourth) cup of coffee (or fizzy soda).

When you start to feel that late-afternoon energy lull, don't reach for sugar. Here is a list of foods that are proven to help you recharge (and they're healthy to boot!)

  1. Quinoa: This nutrient-packed superfood is rich in magnesium, which is beneficial for naturally increasing energy levels. Also high in fiber, protein, folate, iron, and calcium, the complex carb will keep you fuller longer and won't make you want to take a nap.
  2. Chia Seeds: These powerful super seeds are packed with energy-boosting nutrients, including fiber, omega-3s, and protein. And with 11 grams of fiber in only two tablespoons, chia seeds will help keep your hunger at bay.
  3. Honey: If you're craving something sweet, add raw honey to your diet. The viscous sweetener is low on the glycemic index and will give you sustained energy throughout the day without spiking your blood sugar levels.
  4. Spinach: This leafy green superfood is high in iron, which transports oxygen throughout the body and is fundamental in energy production in your cells. It's also an excellent source of other energizing powerhouses, such as fiber, magnesium, and folate.
  5. Blueberries: Packed full of fiber, antioxidants, and manganese (which helps turn carbs and fats into energy), blueberries are a fantastic source of fuel. (And it's linked to brain function and mental focus!)
  6. Almonds: Healthy monounsaturated fats and B2 vitamins in almonds should perk you right up. Keep a bag in your desk drawer or top your salads with the powerful nut when you need a quick and reliable energy fix.
  7. Salmon: This oily pink fish contains a long list of energy-converting properties including riboflavin, niacin, vitamin B6, and protein.
  8. Avocados: Avocados are an awesome source of healthy fats, protein, and carbs that provide a long-lasting boost throughout the day. They also boast a high concentration of B vitamins and magnesium.
  9. Beans: Low in fat and high in fiber, beans can help to stabilize your blood sugar levels, while the magnesium and iron go to work to produce energy. Beans are also an excellent source of protein for both meat-eaters and vegetarians.
  10. Oranges: Oranges are rich in riboflavin, a key component in oxygen-based energy production. And because the tangy fruit is high in vitamin C, folate, and potassium, you'll get a steady boost throughout the day. (But make sure you EAT them, not drink them.)
  11. Bananas: Complex carbs, fiber, potassium, vitamin B6 – bananas have nearly everything you need for all-day fuel. The dense fruit is an excellent addition to your morning smoothie routine, or makes an ideal snack.
  12. Whole Grains: Because whole grains are high in fiber and absorbed slowly by the body, they give you a steady stream of time-released energy for hours. Oatmeal, whole grain cereal, and brown rice are all solid options.
  13. Beets: Beets help transport oxygen throughout your body for prime energy production. They are also excellent sources of fiber, folate, and vitamin C, giving you lasting energy throughout the day.
  14. Eggs: Eggs are considered a complete protein, meaning they possess all nine essential amino acids. What does this mean? Steady and sustained energy throughout the day. They also contain energizing B vitamins, making them the ultimate morning fuel.
  15. Wheatgrass: Wheatgrass is a powerhouse in a shot glass. Just a one-ounce swig is enough to give you a surge of energy that will last all day.

(Source: https://www.popsugar.com/fitness/Best-Foods-Boost-Energy-45023411)

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Weekly Wellness: Colorectal cancer symptoms to know https://www.komu.com/news/weekly-wellness-colorectal-cancer-symptoms-to-know/ https://www.komu.com/news/weekly-wellness-colorectal-cancer-symptoms-to-know/ Weekly Wellness Mon, 10 Sep 2018 2:39:10 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Colorectal cancer symptoms to know

COLUMBIA - It’s not the most pleasant topic – colorectal cancer.

This is the cancer that affects the colon (large intestine) and the rectum (which connects the colon to the anus). One of the scariest statistics that I learned recently is that colorectal cancer cases are increasing sharply among twenty- and thirtysomethings. It’s no longer limited to the 50 + crowd. While nearly 90% of all colorectal cancer cases are diagnosed in people over 50, the numbers in the 20 – 39 year old age group has increased between 1 – 2.4% annually since the mid-80’s.

Colorectal cancers are the third most common cancer diagnosed in men and women in the United States. The American Cancer Society estimates that more than 95,500 cases of colon cancer and 40,000 cases of rectal cancer will be diagnosed this year.

Researchers are particulary concerned about rectal cancer due to the fast-rising incidence rate among younger people. Experts are unsure as to why colorectal cancer is occurring in younger people. There are theories regarding obesity, environmental factors, lifestyle factors, lack of exercise, unhealthy eating, and diabetes.

Symptoms to pay attention to are:

  • Frequent bleeding with bowel movements
  • Change in bowel habits
  • Constant bloating
  • Constant gas
  • Thin, “ribbonlike” stools
  • Low energy
  • Weight loss

If you are experiencing these symptoms, don’t panic! This list of symptoms is also applicable to many other diagnoses. But if you are concerned, see your physician.

(Source: https://www.self.com/story/colorectal-cancers-millennials-study)

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Weekly Wellness: How to identify (and avoid) sleep deprivation https://www.komu.com/news/weekly-wellness-how-to-identify-and-avoid-sleep-deprivation/ https://www.komu.com/news/weekly-wellness-how-to-identify-and-avoid-sleep-deprivation/ Weekly Wellness Mon, 10 Sep 2018 2:36:32 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: How to identify (and avoid) sleep deprivation

COLUMBIA - Am I just tired or am I truly sleep deprived?

Now that school is back in session, our schedules may have changed a bit – some for the better, some might be a bit more challenging. With these changes can come some alterations to your sleep. Maybe you’re not sleeping well. Maybe you’re not sleeping enough. In either case, chronic sleep deprivation can significantly affect your health, your performance, your safety, your weight and (potentially) your finances.

Whatever the reason for your sleep deprivation (i.e. daily stresses, medical issues, work), we need to recognize the issues and do what we can to fix them. If you wake after a typical night’s sleep and you do not feel restored or refreshed or you feel sleepy during the day, you may have an issue that needs attention.

Short term issues with sleep deprivation are:

  • Decreased Performance and Alertness: Reducing your sleep by as little as 90 minutes for one night can result in a reduction of daytime alertness by as much as 32%
  • Memory and Cognitive Impairment: Decreased alertness and daytime sleepiness can impair your memory and your ability to think and process information.
  • Stress Your Relationships: Disruption of a bed partner’s sleep may cause significant problems (i.e. separate bedrooms, conflicts, moodiness).
  • Poor Quality of Life: You may be unable to participate in certain activities that require sustained attention.
  • Risk of Occupational Injuries: Excessive sleepiness contributes to more than twice the risk of occupational injuries.
  • Risk of Automobile Injuries: The National Highway Traffic Safety Administration estimates that drowsy driving is responsible for at least 100,000 crashes, 71,000 injuries and 1,550 fatalities.

Long term issues with sleep disorders (if left untreated) can be associated with serious medical illnesses:

  • High blood pressure
  • Heart attack/Heart failure
  • Stroke
  • Obesity
  • Mental health issues (i.e. depression)
  • Attention Deficit Disorder
  • Mental impairment
  • Fetal/childhood growth retardation

Studies show an increased mortality risk for people reporting less than 6 – 7 hours of sleep per night. Sleep disturbance is also one of the leading predictors of institutionalization in the elderly, and severe insomnia triples the mortality risk in elderly men.

How can we deal with (and possibly avoid) sleep deprivation? Here are some simple tips:

  • Avoid napping during the day
  • Get regular exercise (allowing 3 – 4 hours before sleep unless it’s something gentle like restorative yoga)
  • Avoid caffeine and other stimulants later in the day
  • Create a wind-down routine (i.e. reading a book, listening to calming music, taking a bath)
  • Make your bedroom dark, cooler and quiet
  • Avoid screens with blue light (i.e. phones, e-book devices, computers, etc)

If you find yourself lying in bed worrying about things, try to make a to-do list or journal to get it out of your head.

If you find yourself unable to fall asleep, get up and do something calming and restful until you feel sleepy (rather than lying in bed getting more and more frustrated).

If you’ve tried all of these things and you’re still struggling with a healthy sleep pattern, contact your physician.

(Source: https://www.webmd.com/sleep-disorders/preventing-sleep-problems)

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Weekly Wellness: More weight loss tips https://www.komu.com/news/weekly-wellness-more-weight-loss-tips/ https://www.komu.com/news/weekly-wellness-more-weight-loss-tips/ Weekly Wellness Mon, 27 Aug 2018 3:25:21 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: More weight loss tips

COLUMBIA - It’s the most popular question I am asked: what are some tips to losing weight? And my answers are generally not earth-shattering. I’m not reinventing any wheels. I’m not creating some new patented and branded magic potion or pill. I know we all want the easiest possible way but trust me when I say: it will take time. You didn’t gain the weight overnight, so why do you think you should be able to lose it overnight?

If you want sustainable weight loss, be patient and incorporate some of these strategies:

1. Look into HIIT workouts: high-intensity interval training workouts has been shown to burn fat faster than steady-state intensity. However, take it at YOUR pace. If you’re starting at the beginning, be patient. Talk to a professional and learn how to boost your workout at your pace.

2. Meal prep: get all the crap out of your pantry and replace it with smarter food choices. Set yourself up to succeed with a kitchen stocked with nutrient-rich, unprocessed foods like veggies, fruits, whole grains, and proteins.

3. Go for a walk after lunch: even if that means in the hallways of your office. If you can take a 20 minute walk in the afternoon (and NOT to the vending machine) that can increase the rate at which your food moves through your stomach and can result in lower blood sugar. This is important because it helps to stabilize your appetite and reduce cravings.

4. Add intervals to your cardio: if you are a walker, maybe try to jog for :30 of every 5 minutes of your walk. Or if you’re a runner, maybe try to sprint or add a hill repeat to your usual routine.

5. Drink your water: a 2015 study in the journal Obesity found that participants who drank about 2 glasses of water before meals were more likely to lose weight than those who skipped the water and went straight to the meal.

If you are trying to lose weight, set a reasonable goal (about 1 to 2 pounds per week) and create an environment that will assist in your success. And if you still need help, seek out assistance from a certified personal trainer or certified health coach. We are here to help.

(Source: https://blog.myfitnesspal.com/5-easy-ways-lose-weight-20-minutes-time)

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Weekly Wellness: Have you tried tai chi? https://www.komu.com/news/weekly-wellness-have-you-tried-tai-chi-/ https://www.komu.com/news/weekly-wellness-have-you-tried-tai-chi-/ Weekly Wellness Mon, 27 Aug 2018 3:13:47 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Have you tried tai chi?

COLUMBIA - Tai chi is a Chinese martial art practiced for both its defense training and health benefits. While tai chi is great for all ages, it is wonderful for aging clients as it improves balance and enhances cognitive function – which can help to decrease fall risk.

There has been extensive research done to study the benefits of tai chi. Since 2010, more than 50 reviews have been published in scientific journals, specifically focusing on risk of falls, cancer, Parkinson’s patients, among other diseases and health conditions.

The evidence suggests tai chi is an efficient, cost-effective way to improve static and dynamic balance, reduce fear of falling and potentially decrease the prevalence of falls in elderly people (Jimenez-Martin et al. 2013; Leung et al. 2011; Hackney & Wolf 2014; Liu & Frank 2010). Researchers caution that tai chi may not be as beneficial for frail and severely deconditioned older adults because they cannot perform the movements with sufficient intensity and duration to achieve significant protection against falls. Even so, a review in the American Journal of Chinese Medicine concluded that tai chi was more effective than other measures for preventing falls in at-risk populations (del-Pino-Casado, Obrero-Gaitan & Lomas-Vega 2016).

Tai chi can improve cognition in older adults (Wu et al. 2013; Zheng et al 2015; Wayne et al. 2014; Miller & Taylor-Piliae 2014). Cognition includes executive function, language, learning and memory. Executive function is an umbrella term for a range of cognitive processes, including attention, working memory, problem-solving, processing speed, mental flexibility and other tasks. Although it is difficult to pin down exactly how tai chi improves cognition, it appears that practicing the movements can significantly enhance global and executive functioning in people with either no or mild cognitive impairment and may protect against cognitive decline.

There are a number of tai chi classes available in the Columbia area through the Columbia Parks and Rec.

(Source: http://www.ideafit.com/fitness-library/tai-chi-improves-balance-cognition)

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Weekly Wellness: Simple guide to carbs https://www.komu.com/news/weekly-wellness-simple-guide-to-carbs/ https://www.komu.com/news/weekly-wellness-simple-guide-to-carbs/ Weekly Wellness Mon, 13 Aug 2018 11:40:43 AM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Simple guide to carbs

COLUMBIA - I don't think I've ever had a nutrition talk with anyone who hasn't asked me about carbohydrates. Or referenced them as being "bad." Carbs aren’t bad – they are important and necessary. Glucose is the preferred fuel for tissues and organs, and is the ONLY source of fuel for our red blood cells. Without enough carbohydrates, the body will break down the protein in its muscles and organs to create usable glucose for these tissues and organs. If you're trying to build muscle, you definitely don't want this happening. It's a bit counterproductive, don't you think?

Carbohydrates are found in almost all foods, and they provide 4 calories for every gram. Not all carbohydrates are the same and your body will respond differently based on the type of carb you're enjoying. There are two types of carbohydrates: simple and complex.

Simple carbohydrates: They’re also known as “sugar.” This carbohydrate is made of one sugar or two sugar building blocks (glucose, fructose and galactose). Because the chains are short, they’re easy to break down, which is why they taste sweet. Simple carbohydrates include sweeteners like table sugar, syrup, and/or honey.

Complex carbohydrates: Can be either “starch” or “fiber.” This carbohydrate is made of three or more sugars connected in a chain. They use the same sugar building blocks as simple carbs, but the chains are longer and take more time to break down (which is why they don’t taste as sweet). Examples of foods high in complex carbohydrates would be bread, rice, pasta, beans, whole grains and vegetables.

The Recommended Dietary Allowance (RDA) for carbohydrates is 130 grams per day. This is the minimum amount required to fuel an adult’s brain, red blood cells and central nervous system optimally.

According to the Dietary Guidelines for Americans, carbohydrates should make up 45 to 65% of total calories in our diet—this is a good range for the average person. A good rule of thumb is to eat between 45-50% calories from carbohydrates. And if you're exercising vigorously for more than 1 hour daily (or you're training for an endurance event like a half marathon or marathon), you may want to increase that range to 55-56%.

Whether you’re looking to lose or maintain weight, or optimize performance, here are three rules of thumb* to help you choose healthy carbohydrate foods:

1. Choose whole food sources of complex carbs like vegetables, beans, nuts and seeds. One-hundred percent whole-grain breads, pasta and brown rice should also be included in this rule. These foods are a source of fiber, vitamins, minerals and protein.

2. Eat less complex carbs from refined sources like white rice, white bread and traditional pasta. These foods are more processed, and have healthy nutrients stripped from them—namely fiber.

3. Enjoy simple carbohydrates in moderation. Most sources of simple carbohydrates are considered “empty calories” because they’re high in calories but contain low to no micronutrients. They’re a likely culprit when it comes to spiking blood sugar. You can consider fruit and milk an exception to this rule because both contain beneficial vitamins and minerals.

*These rules do not apply if you are highly athletic.

(Source: https://blog.myfitnesspal.com/a-beginners-guide-to-carbs/)

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Weekly Wellness: The Power of Massage https://www.komu.com/news/weekly-wellness-the-power-of-massage/ https://www.komu.com/news/weekly-wellness-the-power-of-massage/ Weekly Wellness Mon, 6 Aug 2018 9:18:31 AM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: The Power of Massage

COLUMBIA - I know for some of us we think of massage as a luxury and not as the self-care that it is. I assure you, it’s not just about relaxation. There are so many documented health benefits that come from the use of massage therapy.

Multiple studies have shown the effectiveness of massage therapy for back pain. In fact, one 2003 study showed it worked better than acupuncture or spinal modification for persistent low back pain -- reducing the need for painkillers by 36%. More than one study has shown that massage therapy can reduce the number of migraines a person has and also improve sleep.

In the first clinical trial looking at the effectiveness of Swedish massage for knee osteoarthritis, participants who received a one-hour massage either one or two times a week had improvements in pain, stiffness, and function. The control group had no such change.

Used with traditional, Western medicine, massage has been shown to promote relaxation and reduce cancer symptoms or side effects of treatment. It may help reduce pain, swelling, fatigue, nausea, or depression, for example, or improve the function of your immune system.

And a review of more than 12 studies shows that massage helps relieve depression and anxiety. It lowered levels of cortisol by up to 50%; and it increased levels of neurotransmitters that help reduce depression.

Even more research studies have found massage may be helpful for: digestive disorders, fibromyalgia, insomnia related to stress, myofascial pain syndrome, paresthesias and nerve pain, soft tissue strains or injuries, sports injuries, and some types of joint pain.

Now that you're ready to make your first (or next) massage appointment, you might be wondering how to find a reputable therapist. Believe it or not, massage can be performed by several types of health care professionals, such as a physical therapist, or occupational therapist. You can ask your physician for a referral or recommendation.

You can also ask your friends, your coworkers or your personal trainer. As a personal trainer, I have many professional relationships with massage therapists (as training and massage work very well together).

Once you have found a massage therapist that you would like to check out, be prepared to ask these questions (for your own protection):

  • Are you licensed, certified and/or registered?
  • What is your training and experience?
  • How many massage therapy sessions do you think I'll need?
  • What's the cost of your sessions?
  • Do you work with health insurance?

There can also be a misconception about cost. Massage therapy sessions can range in cost from $30 - $300. Price is dependent upon the type of massage, the length of the massage (generally, 30 minutes – 90 minutes), and the location. Another benefit to being in mid-Missouri? Massage therapy sessions tend to cost more in larger metropolitan areas than in smaller ones. A good rule of thumb is to plan on about a dollar per minute (although you can find them less).

Now, you're ready for your massage. How should you prepare for your appointment? If you are a new client to your therapist, you will want to arrive a few minutes early to complete any paperwork that they may give you. Your massage therapist will generally ask you about your medical history, any current symptoms you may/may not be experiencing and what your goals are for your massage (i.e. any specific pain, tightness, etc.). Your massage therapist should explain the kind of massage and techniques he or she will use.

In a typical massage therapy session, you will undress (only to the point that you feel comfortable) or wear loose-fitting clothing. You will generally lie on a table (your massage therapist will instruct you whether to start face up or face down on the massage table, based on your need) and cover yourself with a sheet.

During your massage, your therapist may use a massage oil or massage lotion. If you have any allergies to potential ingredients of an oil or lotion, inform your therapist before they begin.

There are a number of different types of massage, with the most common being:

  • Swedish massage: This is a gentle form of massage that uses long strokes, kneading, deep circular movements, and tapping to help relax and energize you.
  • Deep tissue massage: This massage technique uses slower, more-forceful strokes to target the deeper layers of muscle and connective tissue, commonly to help with muscle damage from injuries.
  • Sports massage: This is similar to Swedish massage, but it's geared toward people involved in sport activities to help prevent or treat injuries.
  • Trigger point massage: This massage focuses on areas of tight muscle fibers that can form in your muscles after injuries or overuse.

The level of pressure that your massage therapist uses during the massage is directly related to the type of massage you are receiving. However, if at any time you feel the pressure is painful or uncomfortable, communicate that with your massage therapist. During your massage, your massage therapist will check in with you to make sure you are doing okay.

After your massage, you will be encouraged to drink water. The reason for this is that water will help the kidneys and other organs process the various substances which move through the body on a regular basis and after a massage treatment, a lot of toxins have been released, so you need to flush them out.

See! It’s healthy! You’re flushing out toxins! If you still need a reason to get a massage, give me a call. I’ll talk you into it. Trust me, you’re gonna love it.


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Weekly Wellness: Common workout myths https://www.komu.com/news/weekly-wellness-common-workout-myths/ https://www.komu.com/news/weekly-wellness-common-workout-myths/ Weekly Wellness Tue, 24 Jul 2018 1:37:00 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Common workout myths

COLUMBIA - As a trainer, I am asked about common workout myths all the time. This week, let’s see if we can clear up a few misconceptions.

Myth #1: Strength training will make you bulk up.

Truth: This question is generally asked by women. Some women believe that if they lift heavy weights, they are going to get “guy muscles.” Unless a woman has an unusually high level of testosterone in her system, it’s going to be hard for a woman to bulk up. The truth is that strength training (lifting heavy stuff) can help a woman get lean. The more lean muscle mass a person has, the more calories their body burns (even at rest).

Myth #2: You can focus on losing fat from certain body parts.

Truth: Unfortunately, spot-training doesn’t really work. To lose fat in a specific area, you need to target your overall body. Programs that include High-intensity interval training and strength training will help.

Myth #3: Doing lots of cardio is the best way to lose weight.

Truth: If you’re trying to lose weight, cardio will certainly help to burn calories. But the best strategy will be to add strength training. And don’t forget about your nutrition.

Myth #4: Not feeling sore means you didn't get a good workout.

Truth: Sometimes you’ll be sore from a workout and sometimes you won’t. That doesn’t mean your workout wasn’t good. And with proper recover, refueling, hydration and sleep, you can minimize soreness.

Myth #5: You should give 100 percent effort during every workout.

Truth: This is a tough one… let’s break it down. While you should always try to be focused and present and give your best, not every workout session should be crazy. Also, pay attention to your body. If you are feeling sore every day, you might be experiencing over-training and need to take a break.

Myth #6: Strength training means using machines and heavy weights.

Truth: Strength training can be accomplished with resistance bands, kettlebells, medicine balls and your own bodyweight.

Myth #7: Sweating a ton means you worked.

Truth: Some people sweat more than others. Some people are affected by the environmental temperature and the humidity levels in the air. As your core temperature increases, you are creating heat. The evaporation of your sweat is your body’s cooling system.

Myth #8: Crunches are a great exercise for your abs.

Truth: Crunches aren’t the most efficient exercise you can do to strengthen your midsection. Abs are designed to work most effectively when standing upright. There are lots of great ab exercises to perform from a standing position that are better than crunches. Oh, and don’t forget about planks!

Myth #9: You have to do at least 20 minutes of cardio to make it worth your while.

Truth: Trends in classes and workouts have been changing over the past few years with the introduction of high-intensity interval training, Tabata training and other short-burst programming. If you’re pushing your intensity, you can get a greater workout in a shorter amount of time.

Myth #10: You need to stretch before a workout.

Truth: Better than old-school stretching to prepare for a workout, is dynamic warm-ups and foam rolling. The goal is to get your muscles warm and mobile.

Myth #11: Yoga isn't a "real" workout.

Truth: Sure, there are some easy, gentle yoga classes… but there are also some butt-kicking ones. If you need a challenge, ask the yoga studio or fitness center for the classes and instructors that are the tougher ones. You will be pleasantly surprised.

Myth #12: You should work out every day.

Truth: Nope. When you work out, you are breaking down muscle fibers and so they need time to recover. Your goal should be 2 – 3 days of strength training each week and you can perform cardio workouts 5 – 6 times per week. You can perform active recovery (gentle stretching or a walk) a couple times a week as long as you give yourself at least one or two rest days.

















Segment 4: Does Your Skincare Routine Need an Upgrade?
Air date: 7/30/18

I’m sure you won’t find it surprising that, as we age, our skin (and what it needs) changes. It seems like everything about the aging process changes, right? What our bodies and skin responded to in our twenties and thirties just don’t cut it in our forties, fifties, sixties and beyond.

While skin care might seem like a “lady” issue, men need to think about it too. Our skin is a living, breathing thing that needs to be cared for. From cleansing to protecting, we need to create a routine that will work well for us and for the largest organ of our system.

Cleansing: a lot of people are using those micellar water products and thinking that that’s all they need to do. If you wear make-up, that’s only step one. After using the micellar water, you would want to use a secondary (more traditional) cleanser to ensure that you have removed all pollutants and debris that has built up on your skin over the course of the day.

Using serums: look for a serum that is antioxidant. An antioxidant serum will help to counteract damaging free radicals. Look for a serum that has vitamin C. Also, please apply your serum before your moisturizer and sunscreen because the serum can dilute the strength of the SPF.

Sun protection: there are many products that are combination: a moisturizer that contains SPF. This is great if you’re just going to the office. However, if you are planning on being outside for any extended period of time, you need to use a dedicated sunscreen. And make sure you apply it to your face AND neck AND ears AND décolletage.

Exfoliating: exfoliating is important (especially in your mid-20s) because your skin cell turnover starts to slow down around the age of 25. Exfoliating twice a week can help with overall skin health.

Eye creams: eye creams are formulated specifically for the delicate eye area – so use them there. Some contain caffeine (to decrease puffiness). There are eye creams that target dark circles too (which is helpful for those of us who get up super-early).

Retinoids: retinoids are a derivative of vitamin A that help to increase cell turnover and stimulate collagen production. Retinoids are a great product to incorporate into your nighttime routine. They prevent wrinkles, unclog pores and help with hyperpigmentation.

Moisturizing: we know the importance of moisturizing our skin but did you know that you may want to use a different moisturizer during the day than at night? Using a richer night cream at night can be helpful (especially as we age). The older we get, the harder it is for our skin to hold onto moisture.

Take a look at your skincare routine and see if you can make any improvements to extend the life and look of your most visible organ!

(Source: https://www.self.com/story/my-skin-care-routine)

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Weekly Wellness: Summer safety tips https://www.komu.com/news/weekly-wellness-summer-safety-tips/ https://www.komu.com/news/weekly-wellness-summer-safety-tips/ Weekly Wellness Tue, 24 Jul 2018 1:28:47 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Summer safety tips

COLUMBIA - Sunshine, swimming pools, parks… so much fun outside! Unfortunately, it can also be a time of seasonal health concerns. This week we’re going to investigate some of the more common issues and learn what we can do to avoid them.

Asthma attacks: With more smog and air pollution, higher pollen levels and increased mold growth due to high humidity can all cause a spike in asthma attacks.

If you are prone to asthma attacks, continue taking your daily controller medications throughout the summer and keep a close eye on pollen and air pollution levels. Also, be diligent about checking air pollution and pollen counts at airnow.gov. If counts are high, stay inside.

Swimmer's ear: The common ear infection (otitis externa) called swimmer's ear leads to an estimated 2.4 million doctor's visits and $500 million in health care costs each year, according to the Centers for Disease Control and Prevention (CDC).

To prevent swimmer’s ear, make sure that you dry your ears after swimming and showering. The CDC recommends that you use a towel, tilt your head so one ear faces down to allow water to escape the ear canal. Then gently pull your ear lobe in several directions to help the water drain out. If the water is still stuck, you can use a hair dryer to remove it keep the dryer on the lowest heat setting and hold it several inches away from your head.

Hyperthermia: Hyperthermia is a group of heat-related illnesses ranging from heat exhaustion to heat stroke. Older adults are more susceptible to hyperthermia, because people lose some of their ability to dissipate heat as they age. Chronic medical conditions (i.e. heart disease, poor circulation, obesity) as well as certain medications can hinder a person's ability to cool down. 

To prevent heat-related illnesses, avoid exerting yourself outdoors during the hottest hours of the day, and seek air conditioning on hot days, and drink eight to nine glasses of water a day.

Lyme disease: The most common insect-borne disease in the U.S., Lyme disease peaks during the summer months when people are exposed to ticks in yards and woods. If you’ve had a tick bite and you experience fever, headache, body aches, rash, facial paralysis or arthritis, seek medical attention. The disease can be treated with antibiotics. If left untreated, it can lead to joint, heart and nerve damage.

Prevent tick bites by using a repellent that contains 20 percent or more DEET on exposed skin, and one that contains the insecticide permethrin on clothing. Always conduct a full-body tick check after coming in from a wooded area.

Poison ivy, oak and sumac: Did you know that 85% of people are allergic to urushio. Do you even know what urushiol is? Well, it’s the oil found in the sap of plants such as poison ivy, poison sumac and poison oak. And when you touch it – look out! It’s just not fun.

Symptoms like painful swelling and itching can be treated at home with hydrocortisone cream or calamine lotion and an oral antihistamine. But if the rash appears on your eyelids, lips, face or genitals, the skin around the rash appears infected, or you have a fever, seek medical attention.

Take care of yourselves, your friends and your loved ones. Keep bug spray handy. Learn what poison ivy, oak and sumac look like. Properly dry your ears after swimming. We want you to enjoy your summer months! We want you to be as active as possible!


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Weekly Wellness: Summer health hazards https://www.komu.com/news/weekly-wellness-summer-health-hazards/ https://www.komu.com/news/weekly-wellness-summer-health-hazards/ Weekly Wellness Tue, 24 Jul 2018 1:23:38 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Summer health hazards

COLUMBIA - According to WebMD, there are seven “Top Summer Health Hazards” and they are: mower injuries, boating accidents, dehydration, sunburns, picnic-specific food poisoning, fireworks safety and insect bites and stings.

Mower Injuries: In 2010, 253,000 people were treated for lawn mower-related injuries, according to the U.S. Consumer Product Safety Commission. Children under age 19 account for nearly 17,000 of these injuries.

Safety tips:

  • Wear closed-toed shoes -- preferably with a steel toe -- when you mow, along with goggles or sunglasses, gloves, and long pants that will protect you from flying debris.
  • Keep kids away from the push mower and off the riding mower.
  • Get a professional to service your mower or learn how to do it properly. Important: Disconnect the spark plug to prevent it from accidentally starting.

Boating Accidents: The U.S. Coast Guard releases a report every year regarding recreational boating. This report states alcohol use was the leading known contributing factor in fatal boating accidents; it was listed as the leading factor in 16 percent of deaths. Operator inattention, improper lookout, operator inexperience, excessive speed and machinery failure ranked as the top five primary contributing factors in accidents.

Where the cause of death was known, 77 percent of fatal boating accident victims drowned; of those drowning victims, 84 percent were not wearing a life jacket. Where boating instruction was known, 20 percent of deaths occurred on vessels where the operator had received boating safety instruction.

Top take-aways about boating accidents:

  • Don't drink and boat
  • Wear life jackets
  • Learn basic lifesaving skills

Dehydration Disasters: People can get dehydrated any time of year, but it's much more common in the summer months, when they are active outdoors in the warm sun. Heatstroke is the most severe form of dehydration. That's when your internal temperature rises to dangerously high levels. Your skin gets hot, but you stop sweating. Someone with heatstroke may pass out, experience hallucinations, or suffer seizures.

Preventing dehydration and heatstroke couldn't be easier:

  • Drink plenty of fluids, especially water
  • Take regular breaks in the shade
  • Try to schedule your most vigorous outdoor activities for times when the heat isn't so strong, such as early morning or late afternoon

For persons suffering more serious dehydration or heatstroke, follow these instructions:

  • Get the person indoors
  • Have person lie down
  • Cool person using ice packs and cool cloths

If the person is not showing signs of improvement after these basic steps, they may need to be transported to the ER for further treatment and IV fluids.

Sunburns: Did you know that your risk for melanoma doubles if you've had just five sunburns in your life?

To avoid a sunburn:

  • Wearing sunscreen that protects against both UVB and UVA rays
  • Wear long-sleeved shirts and wide-brimmed hats
  • Avoid mid-day sun exposure

If you do get a sunburn:

  • Drink water or juice to replace lost fluids
  • Soak the burn in cool water for a few minutes or apply a cool, wet cloth
  • Take an over-the-counter pain reliever (i.e. acetaminophen)
  • Treat itching with an OTC antihistamine cream or a spray like diphenhydramine (i.e. Benadryl)
  • Apply an antibiotic ointment or an aloe cream with emollients that soften and soothe

Picnic Poisoning: Food poisoning puts about 300,000 people in the hospital every year, hitting its peak in the summer months.

To prevent food poisoning, follow the U.S. Department of Agriculture's advice to:

  • Clean -- Wash your hands as well as the surfaces where you'll be preparing foods.
  • Separate -- Wrap raw meat securely and keep it stored away from other food items.
  • Cook -- Bring along a meat thermometer. Grilling meat browns it very fast on the outside, but that doesn't mean it's safe on the inside. Steaks should be cooked to a minimum internal temperature of 145 degrees, ground beef and pork to 160 degrees, and poultry to 165 degrees.
  • Chill -- Keep everything refrigerated as long as possible. Store perishable picnic items in an insulated cooler packed with ice, and follow the "last in, first out" rule -- whatever you're going to eat first should go at the top of the cooler.

If you have a mild case of food poisoning, follow these steps:

  • Avoid solid foods
  • Stick with small, frequent drinks of clear liquid to stay hydrated.
  • Once the nausea and vomiting have eased, you can try bringing food back into your diet -- slowly and in small, bland portions

If symptoms persist for more than a couple days (or more than 24 hours in small kids), see a doctor.

Fireworks Safety: Nearly 9,000 individuals were injured by fireworks in 2009, according to the U.S. Fire Administration, and two were killed. The safest way to watch fireworks is at a professionally sponsored display.

Take these precautions:

  • Keep a hose or fire extinguisher handy to put out small fires
  • Keep children away from fireworks, including sparklers. (A sparkler can burn as hot as 2,000 degrees -- hot enough to melt some types of metals.)

To care for a fireworks burn, wrap it in a clean towel or T-shirt saturated with cool water and get to an emergency room to have the injury checked out.

Insect-related injuries: Three in 100 adults in the United States have life-threatening allergies to insect stings, according to the Journal of Allergy and Clinical Immunology.

To stay free of winged insects when outdoors, avoid heavy perfumes and scents (especially florals), wear light-colored clothing with no floral patterns (stinging insects are attracted to dark colors and flowers), and guard food and sugary drinks like sodas.

Most people who get stung will just have pain, tenderness, itchiness, and swelling at the sting site. To treat a milder reaction, take acetaminophen for the pain and an antihistamine for hives and swelling. (This works for mild reactions to mosquito bites as well.)

But see a doctor or go to the ER immediately when you have:

  • Hives, itchiness, and swelling over large areas of your body
  • Tightness in the chest or trouble breathing
  • Swelling of the tongue or face
  • Dizziness or feeling you will pass out

Keep these tips in mind and have a great summer!

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Weekly Wellness: Here, have a beer https://www.komu.com/news/weekly-wellness-here-have-a-beer/ https://www.komu.com/news/weekly-wellness-here-have-a-beer/ Weekly Wellness Tue, 24 Jul 2018 1:17:29 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Here, have a beer

COLUMBIA - In the past, I’ve done segments on the health benefits of wine and coffee, items that sometimes are considered health-related contraband. Beer could probably be added to that list, too. So now, we’re going to focus on the positive aspects of that cool refreshing beverage.

Decreases the risk of heart disease: Like wine, beer can also help reduce your risk of heart disease by lowering inflammation in the body, thinning the blood and preventing clots.

Increases good cholesterol: Beer can lead to higher levels of high-density lipoprotein (aka good cholesterol). Good cholesterol helps to remove the bad cholesterol and plaque in the arteries.

Strengthens your bones: Beer contains dietary silicone, which supports bone health and development. A number of studies have found that beer drinkers have increased bone density.

Boosts nutrients: Beer contains a number of nutrients due to their ingredients. Wheat, maize, rice, fruits and spices can contain ingestible soluble fiber, iron, potassium and magnesium.

Reduces the risk of kidney stones: Beer is 90 percent water. A study in Finland found that drinking a bottle of beer every day can reduce the risk of kidney stones by up to 40 percent.

Reduces the risk of stroke: Blood flow improves after drinking alcohol. So it has the ability to thin the blood and prevent small clots that can block arteries. This can reduce your risk of ischaemic strokes by 25 - 40 percent.

Lowers risk of diabetes: A Harvard study found that middle-aged men were able to reduce their risk of developing type 2 diabetes by moderately increasing their alcohol consumption, which in turn boosted their insulin sensitivity.

Improves eye health: The antioxidants found in ales and stouts can help protect your eyes by preventing mitochondrial damage. According to a study from University of Western Ontario, one beer a day can minimize this risk.

Boosts mental health: Merely tasting a beer can increase the amount of dopamine in the brain, leaving you feel more relaxed.

Minimizes cancer risk: Beer contains a flavonoid compound (from the hops) that is an antioxidant shown to potentially reduce prostate and breast cancer risk.

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Weekly Wellness: Tips to Make Exercise a Daily Habit https://www.komu.com/news/weekly-wellness-tips-to-make-exercise-a-daily-habit/ https://www.komu.com/news/weekly-wellness-tips-to-make-exercise-a-daily-habit/ Weekly Wellness Mon, 25 Jun 2018 10:16:21 AM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Tips to Make Exercise a Daily Habit

COLUMBIA - It can be a real challenge to make exercise a part of our routine. Especially if you are new to exercise. We know we need to do it. We know it’s good for us. We know it can help us in so many ways. So why is it so difficult to find the time? Are there any tips or tricks that we can do to help us? Sure! And here are 10 of them...

1. Wake up early: research shows that people who exercise in the morning tend to stick to their workout programs longer.

2. Find your focus: You need to enjoy what you're doing (or you probably won't do it). Look for activities that mirror your interests. If you like dancing, take a Zumba class. If you like being outside, go for a walk on the trail.

3. Find a workout buddy: studies show that working out with a partner can help to improve your performance (a little competition helps to get you going). Also, having someone to hold you accountable helps too.

4. Make it convenient: find a gym or fitness center that is close to home or work. If you have to go out of your way or find extra time to get to and from a location, it can be easier to skip.

5. Hire a personal trainer: the accountability is helpful and so is learning proper form and ensuring that you don't injure yourself.

6. Set goals (plural): make sure your goals aren't just about losing weight or your physique. Want to get stronger? Want to be able to run faster? Want to be able to do more than 2 pull-ups? Setting a variety of goals will help.

7. Change your surroundings: if you've spent all winter running on the treadmill in the gym, get outside when the weather changes. Having different scenery can re-motivate you.

8. Track your schedule and your milestones: a study in the British Journal of Health Psychology found that 91% of adults who planned the "when and where" of their workouts beforehand exercised at least once a week compared to 38% of those who did NOT plan ahead. Also, knowing your personal fitness statistics (i.e. what is the heaviest weight I have squatted or what is the fastest mile I've run) can help you to keep going.

9. Make it FUN: if you're a runner and haven't done any races, find some friends and try it out! if you've been hitting the weights, maybe look into an obstacle course race.

10. Pay attention to your nutrition: a study at Stanford University found that people who adopted a healthy diet and training plan at the same time were more likely to stick with both than those who only focused on one goal.

(Source: https://www.active.com/fitness/articles/10-ways-to-make-exercise-a-daily-habit)

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Weekly Wellness: Have you heard of "Stop The Bleed?" https://www.komu.com/news/weekly-wellness-have-you-heard-of-stop-the-bleed-/ https://www.komu.com/news/weekly-wellness-have-you-heard-of-stop-the-bleed-/ Weekly Wellness Mon, 18 Jun 2018 10:54:24 AM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: Have you heard of

COLUMBIA - BleedingControl.org is an initiative of the American College of Surgeons and the Hartford Consensus to help prepare us to prepare for horrible events that can cause massive bleeding (i.e. active shooters, explosive events, etc.).

Massive bleeding from any cause, but particularly from an active shooter or explosive event where a response is delayed can result in death. BleedingControl.org believes that the public must learn proper bleeding control techniques, including how to use their hands, dressings, and tourniquets. Victims can quickly die from uncontrolled bleeding, within five to 10 minutes.

If you find yourself the witness or participant in a catastrophic event in which bleeding occurs, here is some information to keep in mind:

Step 1: Call 9-1-1 or instruct someone to call 9-1-1

Step 2: Before you offer any help, you must ensure your own safety! (If you become injured, you will not be able to help the victim.)

Step 3: Provide care to the injured person if the scene is safe for you to do so.

Step 4: Protect yourself from blood-borne infections by wearing gloves, if available.

Step 5: Find the source of bleeding. (Open or remove the clothing over the wound so you can clearly see it. By removing clothing, you will be able to see injuries that may have been hidden or covered.)

Step 6: Look for and identify “life-threatening” bleeding. Examples include:

* Blood that is spurting out of the wound.

* Blood that won’t stop coming out of the wound.

* Blood that is pooling on the ground.

* Clothing or bandages that are soaked with blood.

* Loss of all or part of an arm or leg.

* Bleeding in a victim who is now confused or unconscious.

Step 7: Compress and Control. It is necessary to compress a bleeding blood vessel in order to stop the bleeding. Apply direct pressure on the wound (Cover the wound with a clean cloth and apply pressure by pushing directly on it with both hands)

(Source: https://www.bleedingcontrol.org/resources/how-to-stop-the-bleed)

To learn more about Stop the Bleed, classes in our area and other information, I encourage you to visit www.bleedingcontrol.org.

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Weekly Wellness: How to speed up your metabolism https://www.komu.com/news/weekly-wellness-how-to-speed-up-your-metabolism/ https://www.komu.com/news/weekly-wellness-how-to-speed-up-your-metabolism/ Weekly Wellness Mon, 18 Jun 2018 10:16:56 AM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: How to speed up your metabolism

COLUMBIA - We have talked about metabolism many times. And here we go again. Metabolism is the sum of everything your body does. Each time you eat, enzymes in your body's cells break down the food and turn it into the energy that keeps your heart beating, your mind thinking and your legs churning during a grueling workout. The faster your metabolism runs, the more calories you burn. The more you burn, the easier it is to drop pounds. Let’s speed up our metabolism, shall we?

1. Eat (a good) breakfast every single day: If you don't, your body goes into starvation mode (it's paranoid like that), so your metabolism slows to a crawl to conserve energy. The heartier your first meal is, the better. A meal that consists of complex carbohydrates and healthy fats is best.

In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.

2. Drink coffee: A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing.

3. Drink your water cold: Researchers at the University of Utah found that volunteers who drank 8 to 12 eight-ounce glasses of water per day had higher metabolic rates than those who quaffed only four glasses. And your body may burn a few more calories if the water is colder. Sure, the extra calories you burn drinking a single glass doesn't amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.

4. Pick protein for lunch: Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest. Aim for about 30 grams of protein (i.e. one cup of low-fat cottage cheese or a four-ounce boneless chicken breast) at each meal.

5. Drink green tea: Green tea contains a plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. According to other studies, consuming two to four cups of green tea per day may torch an extra 50 calories. That translates into about five pounds per year. For maximum effect, let your tea steep for three minutes and drink it while it's still hot.

6. Consume your dairy: Calcium helps your body metabolize fat more efficiently by increasing the rate at which it gets rid of fat as waste (yes, that kind), reports a study from the University of Copenhagen. Sorry, supplements don't have the same effect.

7. Choose organic produce: Researchers in Canada found that dieters with the most organochlorides (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: Their metabolism stalled.

8. Eat spicy foods: Capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body's production of heat and the activity of your sympathetic nervous system, according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent.

9. Ladies: Pay attention to your iron intake: Women lose iron every month, which can affect your metabolism because iron helps carry oxygen to your muscles. So if your levels run low, muscles don't get enough O2, your energy dips and your metabolism can suffer. Consume fortified cereals, beans, and dark leafy greens like spinach and broccoli.

10. Interval train: In one Australian study, female volunteers either rode a stationary bike for 40 minutes at a steady pace or for 20 minutes of intervals, alternating eight seconds of sprints and 12 seconds of easy pedaling. After 15 weeks, those who incorporated the sprints into their cardio workouts had lost three times as much body fat (including thigh and belly flab) compared with those who exercised at a steady pace. Whether you ride, run, or row, try ramping things up to rev your burn: Start by doing three eight-second all-out, can't-talk sprints with 12 seconds at an easy pace between each effort. Work your way up until you can do 10 sprints over 20 minutes.

11. Slow it down in the gym: When you strength train, count to three as you lower the weight back to the start position. Slowing things down increases the breakdown of muscle tissue. The repair process pumps up your metabolism for as long as 72 hours after your session, according to researchers at Wayne State University. Make sure you are using weights that are heavy enough.

12. Take fish-oil supplements: Combining regular exercise with fish-oil supplements increases the activity of your fat-burning enzymes, reports a study published in the American Journal of Clinical Nutrition. Volunteers took six grams of fish oil daily and worked out three times a week and after 12 weeks had lost an average of 3.4 pounds. Look for brands containing at least 300 milligrams of the fatty acid EPA and 200 milligrams of the fatty acid DHA per capsule. Take 2 two hours before your workout.

13. Eat fish: Fatty fish like salmon, tuna and sardines are loaded with hunger-quashing omega-3 fatty acids. Healthy fats help trigger signals to your brain that indicate that you are fuller faster (and less likely to overeat). Also, a 3.5-ounce serving of salmon nets you 90 percent of your recommended daily value of vitamin D, which will help preserve your muscle tissue.

14. Avoid too much booze: Drinking two mixed drinks (or two glasses of wine or two bottles of beer) can negatively affect your body’s ability to burn fat by 73 percent. That's because your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores, report researchers from the University of California, Berkeley.

15. You need sleep: When you sleep less than you should, you throw off the amounts of leptin and ghrelin — hormones that help regulate energy use and appetite — that your body produces. Researchers at Stanford University found that people who snoozed fewer than 7.5 hours per night experienced an increase in their body mass index. So make sure you get at least eight hours of rest.

(Source: https://www.active.com/fitness/articles/5-tips-to-speed-up-your-metabolism)

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Weekly Wellness: June is National Safety Month https://www.komu.com/news/weekly-wellness-june-is-national-safety-month/ https://www.komu.com/news/weekly-wellness-june-is-national-safety-month/ Weekly Wellness Mon, 11 Jun 2018 12:25:38 PM Amanda Barnes, KOMU 8 Wellness Coach Weekly Wellness: June is National Safety Month

COLUMBIA - Have you heard of the National Safety Council? They’ve been around for about 100 years or so as a nonprofit organization with the mission of eliminating preventable deaths at work, in homes and communities, and on the roads. NSC advances this mission by engaging businesses, government agencies, elected officials and the public to help prevent preventable injuries (which just so happen to be the fourth leading cause of death in the U.S.).

NSC is doing so many things to make the U.S. a safer place by addressing the national prescription drug epidemic through advocacy and education resources. NSC makes roadways measurably safer through a focus on distracted driving, teen driving and driver training. NSC pioneered defensive driver education and trains millions every year to be safer drivers.

Every year NSC promotes June as National Safety Month. So we will join them in addressing safety concerns that we encounter and can take action to change.

During this year's National Safety Month, take a look around your home and office. Is there anything that you can do to improve the safety?

* Are you prepared for an emergency (i.e. an earthquake, flood, hurricane, tornado, fire)?

* Do you know how to create an emergency kit?

* Do you know how to create a family communication plan?

* Do you have at least three days' worth of food and water at your home?

* Do you have your important documents (i.e. birth certificates, insurance policies, etc) in a fire-proof safe or box?

* Does someone in your family or office know first aid and CPR? Do you know how to access and shut off utilities (when necessary)?

* Do you practice your fire drills?

* Is your house safe from poisons?

* Do you have a carbon monoxide detector?

* If you have small children, are your household products locked away or stored in a safe place?

For information and training opportunities, please visit the National Safety Council website at www.nsc.org.

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