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HERITAGE FLORIDA JEWISH NEWS, JUNE 20, 2014 Tips to get fit this summer PAGE 7B (StatePoint) Everybody wants to be in shape for bath- ing suit season, but all those fun seasonal activities-- from barbecues to vacations to baseball games -- can derail a diet. Here are some tiPs to help you get fit; so you can look and feel your best all summer: Vacations It's tempting to leave healthy habits behind when heading out of town. But an off week can permanently wreck your diet. When possible, opt for ac- tive vacations, such as camp- ing trips or touring a city by foot. If you're planning a more sedentary getaway, stay some- where with a fitness facility. Vacations can be rare, so don't sacrifice all the treats of the trip. Prioritize meal- time indulgences so you can enjoy yourself mindfully. For travel days, pack healthful snacks such as fresh fruit, nuts and yogurt as alterna- tives to high-calorie airport or roadside food. Daily Diet It's important to assess whether you're eating the foods you need to get "fit," versus foods that merely encourage weight loss, say experts. "Unfortunately, many fad diets can leave you feeling fatigued, sluggish or under- nourished," says Andrew Eck- hardt, owner and founder of ThinSlim Foods and aveteran diet food consumer. To eat right, c]on't starve yourself. Stock up on fruits and vegetables, low-fat dairy and lean meats. And just because you're slimming down or maintaining your already svelte figure, doesn't mean you need to sacrifice your favorite foods or go carb-free, "Alternative foods can allow you to enjoy favorite options without expending your ca!o- rie budget in one meal," says Eckhardt. Try replacing standard cake or wheat flours with healthy alternatives, like oat fiber and almond fiber. In one shot, you'll cut calories and increase your protein and fiber intake. If regular baking is unrealistic, look for brands that replace low-quality in- expensive flours and sugar substitutes with good-for-you alternatives. For example, ThinSiim Foods, makes brownies, cookies, bagels, bread and even pizza using healthful ingredients like oat fiber, almond flour and the all- natural sweetener Erythri- tol. These low fat and low carb foods eliminate artifi- cial flavors, preservatives, high-fructose corn syrup and synthetic colors. They also have 50 to 70 percent less carbs and fat compared to other market options. The brand's master bakers worked alongside nutritional experts to confirm that they are appropriate for gluten- free, hypoglycemia and other digestive and dietary sensitivities. More information about healthfully incorporating baked goods into your diet can be found at www.ThinS- limFoods.com. Exercise. Summer is a great opportu- nity to start a fitness regimen that you can stick with all year. You should strive to get at least two and a half hours a week of moderate-intensity aerobic physical activity, preferably spread throughout the week, according to the Department of Health and Human Services. Additionally, you should incorporate muscle-strength- ening activities into your regimen to stay strong and improve your metabolism. A workout buddy can help you stay motivated. Wherever summer takes you, you can look and feel great, while enjoying all your favorite foods and activities, Health alert: Are you at risk for diabetes and not know it? (BPT) - Diabetes is a seri- ous disease that strikes nearly 26 million children and adults in the U.S., and 7 million do not even know they have it. An additional 79 million, or Association will also be encouraging the public to start living a healthy and ac- tive lifestyle by asking them to join a Step Out: Walk to Stop Diabetes (R)event in one in three American adults, their area. have prediabetes, which puts TheDiabetes Risk Test asks them at high risk for develop- users to answer simple ques- .,dfies:,. .......... t i6n s ab oweThf,  ge; fair ni: For 26Years, the American ly history, and otherpotential Diabetes Association has set aside one special day for people to learn their risk for developing type 2 diabetes. Held on the fourth Tuesday of every March, American Diabetes Association Alert Day (R) is a one-day "wake- up call" asking the American public to take the Diabetes Risk Test. This year's Alert Day willbe March 25. The risk factors for prediabetes or type 2 diabetes. Preventive tips are provided for everyone who takes the test. For every Diabetes Risk Test taken, Boar's Head Brand(R) - a leading provider of premium delicatessen products - will donate $5 to the American Diabetes Association starting March 25 through April 25, 2014, up to $50,000. Risk factors for type 2 diabetes include people who are overweight, are under active, over the age of 45 or who have a family history of diabetes. African Americans, Hispanic/Latinos, Native Americans, Asian Americans and Pacific Islanders are also at higher risk. Understanding your risk for developing type 2 diabetes, or getting an early diagnosis, iscritical to suc- cessful treatment and delay- ing or preventing some of its complications such as heart disease, blindness, kidney disease, stroke, amputation and death. Carmen Miccichewas diag- nosed with type 2 diabetes at the age of 31. By then, at 400 pounds, he'd been feeling the symptoms for about sixyears, yet he ignored them. "I didn't even know what diabetes was when I was diagnosed," says Micciche, now 56. Micciche, a Subway res- taurant franchise owner, was so focused on building a successful business he ignored his health and suf-. fered through numerous gall bladder attacks before finally seeing a doctor. After check- ing his blood pressure and testing for diabetes, he was sent to the hospital. Twenty year later, Mic- ciche now weighs about 185 pounds and has brought his AIC (average blood glucose levels) down from a stagger- ing 12 percent to just over 6 percent, which is close to the normal range. He finally learned - with daily exercise and healthy eating - what it takes to be healthy. "Eat right, exercise, listen to your doctors," he says. "You have to do everything you can to maintain a healthy weight. The conSequencesare too high if you don't." Micciche has helped raise more than $1 million for the American Diabetes Associa- tion to help Stop Diabetes (R), placing donation boxes and selling pin-ups in each of his 30 Subway restaurants He wants everyone to know that a type 2 diabetes diag- nosis doesn't'have to end your life. Studies have shown that type 2 diabetes can often be prevented or delayed by losing just 7 percent of body weight (such as 15 pounds if you weigh 200) through regular physical activity (30 minutes a day, five days: a week) and healthy eating. By understanding your risk, You can take the necessary steps to help prevent the onset of type 2 diabetes. Be part of the movement to Stop Diabetes and take the Diabetes Risk Test by going to diabetes.org/risktest, the Association's Facebook page where you can share the test with friends and loved ones, or by calling 1-800-DIABE- TES (1-800-342-2383). Wake up to why you might be tired all the time (BPT)--With busy sched- ules, it's inevitable to feel sleepy once in a while. But habitually falling asleep dur- ing the day while watching TV, reading a book, or in the middle of having a conversa- tion could be a sign of a seri- ous sleep disorder known as narcolepsy. An underdiagnosed medical condition Narcolepsy is a sleep disorder that involves the brain's inability to regulate sleep-wake cycles normal- ly. It affects an estimated one in 2,000 people in the United States, with symp- toms typically appearing in early adulthood. Yet it is estimated that 50 per- cent or more patients with narcolepsy have not been diagnosed. According to a recent survey conducted by Harris Interactive on behalf of Jazz Pharmaceuticals' awareness of narcolepsy is low. One thousand members of the general public and 400 practicing physicians were surveyed about their knowledge of narcolepsy and its symptoms. Only 7 percent of members of the general public who had heard of the condition reported being "very" or "extremely" knowl- edgeable about it relative to other chronic diseases. That number only increased to 24 percent among primary care physicians. The major- ity of people surveyed could not identify all five major symptoms of narcolepsy. In fact, studies have shown it may take 10 years or more for peopl e with narcolepsy to receive a correct diagnosis. "The symptoms of narco- lepsy are notwell-recognized, which can lead to misdiagno- sis," says Dr. Aatif M. Husain, professor of neurology at Duke University Medical Center. "By becoming aware of the symptoms of narcolepsy, individuals can have more informed conversations with their doctors, which may help lead to quicker diagnosis." The symptoms of narco- lepsy: more than daytime sleepiness A recent study, in which researchers evaluated health care data of more than 9,000 narcolepsy patients compared to 46,000 controls, shows that people with narcolepsy are more likely to suffer from depression, anxiety and other conditions including sleep apnea, stroke and heart failure compared to the general popu- lation. There are five major symptoms of narcolepsy. Talk to a doctor if one or more sound familiar. Excessive daytime sleepi- ness (EDS) - EDS, the primary symptom of narcolepsy, is characterized by the inabil- ity to stay awake and alert during the day resulting in unplanned lapses into sleep or drowsiness; EDS is present in all people with narcolepsy. Cataplexy (muscle weak- ness with emotions) - A sudden, brief loss of muscle strength triggered by strong emotions like happiness, laughter, surprise, or anger. Sleep disruption - Fre- quent periods of waking up during sleep. Sleep paralysis- A brief in- ability to move or speakwhile falling asleep or waking up. Hypnogogic hallucina- tions - Vivid, dream-like events that occur when falling asleep or waking up. These symptoms vary from person to person and not all five symptoms must be pres- ent for a narcolepsy diagnosis. It is also important that fam- ily and friends understand these symptoms, as they may observe them and encourage their loved ones to seek medi- cal advice sooner. Seek information from a sleep specialist If any of these symptoms sound familiar, it's im- portant to talk to a doctor and visit www.waymoreth- antired.com to learn more about narcolepsy, find a sleep specialist and watch videos to hear from patients with narcolepsy talk about their condition. Lake Mary Pediatrics College Park Pediatrics Most Insurance Accepted Three Convenient Locations 410 Waymont Court Lake Mary, FL 32746 407-323:3550 716 Vassar Street, Orlando, FL 32804 407-423-8443 2505 Junior St. Orange City, FL 32763 386-960-8282