January/February 2013

New year, new you

Turn over A new leAf wiTh

green smooThies
geT on An up cycle siT up sTrAighT!
BEHealthySETX.com | January/February 2013 1

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BE Healthy | January/February 2013 | Volume 4, Issue 1

Contents
6 10
GOING GREEN TURN OVER A NEW LEAF AND PUT IT IN BLENDER
Green smoothies pack nutrients and flavor just close your eyes By Cheryl P. Rose

BE
Editorial Contributing Writers CATHLEEN COLE MARGARET BATTISTELLI GARDNER CHERYL ROSE Contributing Editor CHRISTOPHER CLAUSEN Medical Adviser DR. GARRETT K. PEEL Photography Contributing Photographers GIUSEPPE BARRANCO Art Graphic Design AFFINITY EXPRESS

12
THE STRAIGHT SCOOP BAD POSTURE TO BLAME FOR MANY ACHES, PAINS
Sitting up straight, moving around can work wonders for problems By Cheryl P. Rose

Graphic Design Consultant KRISTEN FLORES Advertising To advertise in BE Healthy 409.880.0700 Contact Us BE Healthy 380 MAIN ST. T T. BEAUMONT, TX 77701 EAUMONT EAUMONT, 409.880.0700 AT YOUR BUSINESS LOCATION PLEASE CALL 409.838.2829 TO SUBMIT AN EVENT, ORGANIZATION OR PERSON FOR CONSIDERATION IN AN UPCOMING ISSUE, SUBMIT BY USPS AT ADDRESS ABOVE.
A DIvISION Of HEArST NEwSPAPErS SUBMISSIONS TO DISPLAY THE MAGAZINE

LIFESTYLE MAKEOVER THIS MONTHLY CHECKUP COULD SAVE YOUR LIFE

Follow these 12 semi-easy steps to a healthy new you in 2013 By Margaret Gardner

14
STAYING FIT TAKE BICYCLING FOR FUN SERIOUSLY
Knowing the rules of the road will keep you safe and sound By Cathleen Cole

Publisher BILL OFFILL

EDITOr

TIMOTHY M. KELLY COPYRIGHT 2013 OPYRIGHT THE BEAUMONT ENTERPRISE EAUMONT Visit us online at BEHealthySETX.com Be part of keeping Southeast Texas green! Recycle this magazine.
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On the cover

Photography by Guiseppe Barranco Beaumonts Richard James III cycles 100 to 400 miles a week. Find out what makes him go, page 14.

5 Peeld To The News 9 Innovations 15 Crossfit puzzle

4 January/February 2013 | BE HealthySETX.com

PeelD
Popular Flu Treatment OK for Infants

MedicalNEWS
or older. Tamiflus safety and efficacy for the treatment of flu for patients younger than two weeks old has not been established. This announcement comes at the same time as reports show a significant increase in the number of infants suffering from the flu and its complications, such as pneumonia. This treatment requires a special dose calculation and a special dispenser given out by your pharmacist. The best advice is to seek treatment as soon as possible if you have an infant with flu-like symptoms.

to

Each edition, BE Healthy Medical Adviser Dr. Garrett K. Peel will cut through the previous months medical and health news and bring you the most relevant and interesting tidbits to help you make informed health decisions.

Phone App Monitors Pollution Exposure

Researchers at the University of California San Diego have built a small fleet of portable pollution sensors that allow users to monitor air quality in real time on their smart phones. The sensors could be particularly useful to people suffering from chronic conditions, such as asthma, who need to avoid exposure to pollutants. CitiSense is the only air-quality monitoring system capable of delivering real-time data to users cell phones and home computers at any time. Data from the sensors can also be used to estimate air quality throughout the area where the devices are deployed. The CitiSense sensors detect ozone, nitrogen levels and carbon monoxide, the most common pollutants emitted by cars and trucks. The user interface displays the sensors readings on a smart phone by using a colorcoded scale for air quality based on the EPAs air quality ratings, from green (good) to purple (hazardous). This app is still in the early stages but may show up on your app store sooner that you think.

Tamiflu (Oseltamivir) has been approved for children as young as two weeks for the treatment of flu symptoms, the FDA announced. Until now, Tamiflu was only approved for patients one year

Marijuana Ingredient Can Relieve Pain

tended to make the experience of pain more bearable. MRI brain imaging showed reduced activity in key areas of the brain that substantiated the pain relief the study participants experienced. These findings are the first to show a connection between the brain and pain relief found with cannabis. The study is reported in the recent journal Pain, and will contribute to the ongoing debate about use of cannabis-based medicines.

Researchers at Oxford University found that an orally administered tablet of THC, the psychoactive ingredient in cannabis,

Enzyme Linked to Prostate Cancer IDd

Researchers report a newly discovered enzyme is linked to aggressive prostate cancer, and have also developed a compound that inhibits the ability of this molecule to promote the metastatic spread of cancer. The newly discovered molecule is a protease, which means it digests other molecules. PRSS3 activity changes the environment around prostate cancer cells perhaps by freeing them from surrounding tissue to promote malignancy and invasiveness. The same researchers recently discovered a link between the same protease and the early stages of breast cancer. Future patients could be tested for the enzyme, and presence of this molecule could then identify those patients who are at more risk of aggressive cancer.

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January/February 2013 5

healthy living

heAlThy New Year!

A Better, Fitter You in 12 Easy (Sort of) Steps
By MaRGaRet GaRdneR So were going to give you a guide that outlines some things you can do to ease your way into a healthier routine. Some things seem pretty simple; others maybe not so much. They key is to commit to trying each step. If it works for you if you feel a little better stick with it. When it has become a regular part of your routine, add another change. But dont stop doing the previous ones. These are in no particular order, but since it takes a good three weeks to make a new Easy way to do it, especially if you work an eight-hour shift, is to drink a glass as soon as you get to work, and then every hour on the hour after that until you leave. Ideally you would have some in the evening as well, but this is a good guide to get your started on your minimum daily intake. February Get more sleep I get four hours a night and Im good. I dont need more than that. You know youve said it, and you were almost bragactivity really stick, we broke it down into months three weeks to let the new behavior take hold, then a week of coasting before adding a new challenge. Youll probably notice that we didnt include the biggie here. Thats because its so obvious: If you smoke, stop. Just stop. Cold turkey or with a patch or with prayer or whatever it takes just stop. On to the list. And remember The longest journey starts with one small step. ging about it when you did, like depriving your body of one of its most important restorative activities is something to be proud of! Sleep is your friend accept it, and aim for a solid eight hours each night. Yes, even on the weekend. Figure out what time you absolutely have to be up by the next morning, count back 8 to 8 and a half hours, and get your butt in bed. Start winding down about an hour before that and create a routine that will signal to your body that its time to sleep. March Make time for you It might be something as simple as setting your alarm 15 or 30 minutes early, just to avoid having to rush and being able to just be. Watch the sun come up. Eat breakfast. Not a morning person? Take yourself to a movie once in a while. Escape to a bookstore. Somewhere down deep, you have something that you just love to do, something that relaxes you, or excites you, or >>

Q. How do you eat an elephant? A. One bite at a time.

Ick factor aside, that old adage is pretty good advice for tackling any project that seems insurmountable. Just about everything can be broken down into neat, little, bite-sized chunks that together add up to success. Its perhaps especially true when youre embarking on a journey toward better health. Whether its eating less (or just better), exercising more, sleeping more soundly or carving out a little me time, it can be daunting to change your routine all at once.

January Drink more water Its no secret that water is good for you. So try to drink more of it. You may hear all kinds of crazy equations for knowing exactly how much you need. But if youre at the point where the only water you drink is whatever melts into your super-sized Coke from the ice cubes, it might be best to keep it simple. Aim for eight 8-ounce cups a day.
6 January/February 2013 | BE HealthySETX.com

who have active social lives are happier and healthier than those who dont. Make some lunch dates, or play dates, or even some phone calls. Surround yourself with people who lift you up, who share your interests (or who will share theirs with you), and who generally help you feel connected. May Move! No, you dont have to go to a gym. No, you dont need expensive clothes, footwear both. Something that makes you feel whole and wholly yourself. Find it. Do it. April Make time for friends Youve mastered the me time; now its time to nurture your social side. All kinds of research has shown that people or equipment. No, you dont need a specific routine. And no, you dont need to carve two hours out of your day. Just find something you like that gets your heart rate up a bit and that feels good. Every step, every bounce, every wiggle helps. Try to do it for 20 minutes a day five or six times a week. But if youre not there yet, fine. Walk to the mailbox every day for a week, then walk to the corner. Do what you can do. If you stick with it, youll

find yourself doing more and more and even gasp! enjoying it. June Eat breakfast We should be telling you to eat a healthy breakfast every day. But if youre used to dashing out the door with a cup of coffee and starving yourself until lunch, it might be best to ease into that. Even a piece of cold pizza is better than nothing in the morning. Ideally you should stay away from the high-fat, high-carb breakfast bunch: bagels, muffins, sugary kidss cereal. Once you settle into the breakfast routine, ease into filling,

nutritious options like steel-cut oatmeal with fresh berries; or eggs scrambled with lots of fresh veggies. >>

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September Practice intuitive eating This is a tough one, especially for anyone who has been conditioned to dieting, counting calories, counting carbs, counting fat grams or whatever it is the diet industry is telling us to count and restrict this week. Intuitive eating means listening to your body, paying attention to its hunger cues. Feel like eating? Assess your hunger, with 1 being not July Eat more fats Yup, thats right. Fat has gotten a bad rap, but its not all bad for you. Any nutritionist will tell you that you need fats to protect your organs, provide you with some energy and even to ensure the proper absorption of vitamins like A, D, E and K. Thing is you probably eat too many bad fats, like the saturated fats you find in meat and full-fat dairy, and the trans fats that lurk in processed foods like baked goods, chips and other snacks. To load up on the good fats, aim to eat more olive oil, nuts, avocados, tuna and salmon. really hungry and 10 being ravenous. Keep any eye on your hunger, and eat only when you are truly hungry, around the 4-7 mark. Below that, and your hunger is probably being motivated by something else: boredom, anger, depression, etc. Let yourself go past that 7 point, and you risk pigging out on anything edible that presents itself. Then eat what your body is telling you it wants and now this is important stop when youre satisfied. Satisfied not bursting at the seams. Getting into the groove of intuitive eating is hard and a little scary, but if you can master it and you can it will lead to a much healthier and happier approach to food and nutrition. October Cook more, eat out less Remember when fast food was good, fast and cheap? Not many people do. So if youre waiting in line to pay a lot of money for a nu-

tritionally bankrupt grease burger that isnt even that good, something is wrong. The Internet is lousy with recipes and instructions for making any possible meal you can imagine. Do some research, invest in some cookware and basic gadgets, and get cooking. Your heart, your waistline and your wallet will thank you.

November Give back Studies show that giving whether it be of your time, your money, your ideas, whatever is very nearly addictive. You help someone, you feel good, you like feeling good, so you help someone else. Living a full life means giving of yourself. So you can increase the feel-good stuff in your brain by doing volunteer work, donating money, or even just on a more personal level, holding a door open for someone, talking the time to listen to a friend, smiling at a stranger. Little or big, charitable acts benefit the giver as much as the recipient.

August Drink your veggies Were not talking about slapping your forehead and yelling, I could have had a V8! Were talking green smoothies. Dont worry; it only sounds gross. And looks gross. But if you do it right, it can taste pretty good. And its a nutritional powerhouse. A simple blender will do: Start with a cup of coconut milk and a full two cups of some leafy green (kale and spinach work well for starters). Add a couple super-ripe bananas, and thats a great base. From there, you can add pretty much any fruit or veggie you want. Strawberries and pineapples give it a tropical kick, while apples and cucumbers make it light and refreshing. One trick to bear in mind: Make sure to blend the whole thing for a full two minutes, to get a smooth consistency and make sure your body gets s super-charged burst of micronutrients. See Turning Over a New Leaf, Page 10.
8 January/February 2013 | BE HealthySETX.com

December Engage in something spiritual It doesnt matter what church you attend or even if you attend church at all. All that matters is that you connect with something on a spiritual level. That could mean becoming part of a church family. Or it could mean meditating on your front lawn every morning. Find what it is that takes you outside of yourself (or even inside of yourself a little deeper), and connect to it. Its good for you body and soul.

edited by Dr. Garrett K. Peel, Be Healthy Medical adviser

Innovative Venefit Procedure Now Offered in Southeast Texas

By dr. Garrett K. Peel
Venefit Targeted endovenous Therapy is an effective treatment for varicose veins and Chronic Venous Insufficiency (CVI). The Venefit procedure eliminates the need for groin surgery and general anesthesia. The procedure also produces little to no scarring and is generally performed using local anesthesia in a vein specialists office. It is covered by most insurance carriers, including Medicare and Medicaid. The Venefit procedure is the only minimally invasive segmental radiofrequency (rF) ablation treatment that utilizes radiofrequency energy to provide an even and uniform heat to contract the collagen in the vein walls, causing them to collapse and seal. Once a leg vein is closed, blood flow is redirected to healthy veins. In a comparative multi-center study on the treatment of great saphenous reflux, the Venefit procedure delivered by the ClosureFast catheter demonstrated less pain, less bruising, and fewer complications than 980 nm laser ablation. Chronic Venous Insufficiency (CVI) is a progressive medical condition that worsens over time and affects the veins and vessels in the leg that carry oxygen-poor blood back toward the heart. Varicose veins, which are enlarged veins in the leg that appear like twisted, bulging cords, can progress to CVI if left untreated. There are a number of factors that contribute to varicose veins and CVI, including pregnancy and heredity. as varicose veins progress to become CVI, other painful symptoms like leg swelling, skin damage and ulcers may occur. Varicose veins are enlarged veins that can be blue, red or flesh-colored. They are often raised above the skin on legs and look like twisted bulging cords. Many patients see a dramatic decrease in painful, swollen, varicose-ridden legs with the Venefit procedure. The ClosureFast catheter is inserted into the vein through a tiny incision near the knee. Guided by ultrasound imaging, the physician treats a 7-centimeter segment of vein with a 20-second burst of radiofrequency energy, causing the vessel to shrink around the

SE Texas Medical Innovations

catheter. The physician withdraws the catheter, treating each segment until the entire length of the vein has been sealed. an average 45-centimeter long vein can be treated in this manner in just three to five minutes. Unlike painful vein stripping surgery or laser ablation, the catheter delivers uniform, consistent heat to each segment and temperatures do not exceed 120C. as a result, the Venefit procedure causes less bruising and allows for rapid patient relief and recovery. The Venefit procedure is performed as a medical necessity as diagnosed by a trained vein specialist. It is not designed to address spider veins or cosmetic issues. However, the successful treatment of CVI using the Venefit procedure can produce cosmetic improvements. The procedure has excellent clinical outcomes with a recent study showing a 93-percent effective rate, worldwide. as with any medical procedure, you should consult your vein specialist and review all safety information associated with any procedure.

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good eating

a Newis Easy with Leaf Green Smoothies

Let food be thy medicine and medicine be thy food. Hippocrates, 460 to 377 B.C.
By CheRyl P. RoSe R Ryl

Turning Over

spinach. Strahans is similar, using frozen strawberries, banana, coconut oil, water and alternating greens such as spinach, kale, colcol lard greens, broccoli and romaine lettuce. Basic Foods in Beaumont blends several types of green smoothies fresh each day and sells individual serving sizes. Nicole Henry, an associate manager, says customers who enjoy the product claim a variety of health benefits. Increase in energy levels tends to be what most people say, she said. They just feel better. They cant always put their fingers on what was bothering them before, but they just feel there is a change. Nutritional Punch Several local nutrition experts are very supportive of the increasing awareness and use of green smoothies. J.J. Chen, a registered dietitian and associate professor at Lamar University, believes blending fruits and greens in smoothies is a simple and easy way to increase produce consumption. I personally like the idea of smoothies, she said. Mary Ellen Vivrett, a registered dietitian and clinical nutrition manager at Baptist Beaumont Hospital, would prefer that people eat their nutrition, but if they arent, she views drinking it as a good alternative. Youre getting plant sterols that decrease triglycerides and prevent cholesterol. The greens and fruits are rich in vitamins, minerals and antioxidants. If you add some dairy milk, yogurt, kefir then you are getting probiotics, which are immune health fighters. You can throw in some herbs and spices for even more antioxidants cinnamon, ginger, turmeric. For omega 3, avocado and soybeans are good. Carolyn Bell, a registered dietitian, sees the juicing of fruits and vegetables becoming more popular as a super-vitamin source.

A
10 January/February 2013

ll these centuries later, the father of medicines simple recipe for health continues to be supported by medical research. However, though we are admonished by government, physicians, the First Lady and Mama to eat our greens, they often remain a hard sell, and not just with children.
change in diet. She began making a gallon of green smoothie every morning and drank it throughout the day. The best benefit I found was that it really fills you up, she said. I think you lose weight because there is so much fiber that you dont eat as much. Youre drinking many more fruits and vegetables than you would eat whole. People would tell me my complex complexion looked glowy. Dukes smoothie combination includes water, agave nectar, flax oil/seeds, coco coconut oil, chia seeds, bananas, blueberries, red grapes, mixed frozen fruit and a mix of greens such as bok choy, collards, chard, kale and

The USDA recommends that half our dinner plate be fruits and vegetables. One way to get a host of vegetables, fruits and beneficial supplements is by drinking green smoothies. A green smoothie often looks a bit like something Shrek might enjoy an olive drab, viscous substance. However, if you can close your eyes and drink it, green smoothies pack an explosion of vitamin and nutrient power and can taste good, too. Blending Benefits Beaumont dentist Andy Duke makes his green smoothie recipe twice a week and freezes it in pint cups for easy to-go access. For me the benefits are significant, he said. I rest better. My body does not ache like it does if I do not drink them. I have more consistent energy, my stomach does not bother me and overall I feel better. More than a year ago, Haley Strahan of Beaumont initiated a no fake foods
| BE HealthySETX.com

>>

PraCTICal MaTTers aND alTerNaTIVes

One of the hot debates in the juicing world is the quality of your blender. To get a truly smooth smoothie, some swear by the high horsepower, high-dollar ($400-plus) brands. For example, Duke uses a Blendtec, a leading seller in the high-end market. strahan uses a low-power Cuisinart and accepts a bit of lumpiness in her smoothie. she has learned one trick is to put the greens and water in the blender first to liquefy before adding any fruit or supplements. Bell said that in her experience, many people feel juicing is just too much work and would prefer to buy ready-made. among the brands of prepared green smoothies available at food retailers are Odwalla, Naked present. Child-approved For parents, green smoothies may be a way to win the endless haggling over veggies at dinner time. Strahan serves her four-yearold daughter green smoothies too, but with some variations. I usually use fewer greens and add some honey for her, she said. For awhile I used opaque cups with a lid and straw so she wouldnt see the color, but she is used to it now so there is no need for subterfuge.

Juice, Bolthouse Farms and Green Machine. another alternative Bell suggested was super green packets, which can be purchased at health food stores, vitamin shops or online. some varieties taste very good, she said. super green packets usually provide enough vitamins and minerals to equal up to five to nine servings of fruits and vegetables. Henry said that Basic Foods carries two brands, Barleans Greens and Vibrant Health Green Vibrance. some of the ingredients listed on the packets include spinach, parsley, green tea, wheatgrass, alfalfa, beet, broccoli, kelp and flax seed. The packets can be mixed in water, juice or a smoothie. Vivrett said green smoothies are a great choice for kids, especially teenagers. They make a really good grab-and-go breakfast, she noted. A smoothie with greens and milk will supply the nutrients often lacking in that age group. After a year of juicing, Strahan admits she isnt as faithful to daily blending, but she does still drink them regularly. Duke drinks his dose of greens daily. I have been on and off them and after about three days without one, I begin to feel the difference, he said.

The antioxidant vitamins and anthocyanins found in fruits and vegetables may help prevent heart disease and cancers, she said. However, the disadvantage to juicing is important vitamins may be lost and fiber is often removed during the juicing process. Other healthy and tasty options Bell suggested including are protein powder, hemp seeds, peanut butter, high fiber cereal, tofu, blueberries, blackberries and watermelon. Chen recommended using organic produce to reduce the amount of pesticide residue

Were on
facebook.com/vipofsetx
BEHealthySETX.com | January/February 2013 11

fitness

Making a Workspace Adjustment

Optimize ergonomics of workstation to avoid stresses and strains
By CheRyl P. RoSe R Ryl Americans spend a lot of time sitting, much of that in the workplace or home office, crouched before a computer screen. Poor ergonomic practices in positioning equipment can lead to overuse syndromes and injuries. For at least eight hours a day, youre associated with your work environment, noted Bryan Caillier, an occupational therapist and the director of physical medicine at Beaumont Baptist Hospital. Your brain compensates for your posture on the feedback it gets from your joints. For example, a telephone receptionist who spends 80 percent of her time answering calls may constantly tilt her head to the left. That repetitive motion is going to cause discomfort and be traumatic and cause injury just from compensatory movement. People arent even aware they are causing these issues. Arms, shoulders, neck and back are particularly susceptible. Dr. David Mallgrave, who specializes in industrial and preventive medicine for Moorman & Associates in Beaumont, said that he sees patients developing neck pain because the head is not in the right position over a period of time. Five to 10 years of working in front of a computer monitor in the wrong position causes the disc to work out and rupture, he said. Then people need surgery. When a worker is reaching or slumping to get to the right position for work, they are setting up for potential >>

mOve!
every 30 minutes, take a posture break and move for a couple of minutes. stretch, walk a lap around the office or take the stairs. according to a study by Cornell University, the key is to build frequent movement into the normal workday. Movement is simply that not standing, not vigorous exercise, but just getting the blood circulating by strolling and stretching.
12 January/February 2013 | BE HealthySETX.com

problems. If youre in an abnormal position, youre forcing your ligaments and tendons to do something more than they should, Caillier said. Mallgraves key solution is posture, posture, posture. Get the head up and looking straight at eye level, he said. Workstations should be adjusted to the individual, including chair, monitor and desktop heights. Solutions can be both low-tech and high-tech. Using a document stand to keep from looking down when typing is a simple adjustment, Mallgrave suggested. Headsets and wireless Bluetooth devices to save the constant neck tilt of a handheld telephone. However, even just sitting at the desk can be risky. Recent studies have proven the perils of sitting, linking extended sit times to higher mortality rates, even for those who also regularly exercise. In response, new workstations such as treadmill and bicycle desks and sit/stand options are increasingly available and affordable. Even traditional stations are getting a makeover, with adjustability being the key factor to improving comfort and avoiding injury. Although both Mallgrave and Caillier are skeptical about ergonomic fads, they view the concept of movement as a positive approach. My easiest one word sentence on ergonomics would be, Avoid static positions for long periods of time for the biggest benefits, Caillier said. Mallgrave recommends setting an alarm to encourage posture breaks to do stretches such as neck rolls, shoulder shrugs or toe touches. Also, he suggests setting a visual trigger a family photo or picture on the wall to remind you to correct your posture. Our bodies were made to move and when they dont move, they get sticky, he said. although smartphones and tablets free individuals from a workstation, their use can actually exacerbate posture problems. with the advent of texting and gaming, young peoples skeletal posture is horrible, Mallgrave said. I see this every week with physicals for new hires. The young ones standing posture is awful, all slumped back. Theres a whole new generation with curved spines and forward heads. spending countless hours staring down at a handheld texting and gaming while slumped on sofas, beds or other handy surface is a negative ergonomic posture. I tell them theyve got to hold their game at chin height, Mallgrave said.

Quick

Self-Test and Fix Tips

Check your workstation set-up by making the following adjustments.
1. Are your feet flat on the floor? Fix No.1: If your feet are not able to touch the floor, your seat should be lowered. If its not possible to lower the seat, find a footrest to position underneath. 2. Hold your arm out, without stretching. Can you touch your computer monitor? Fix No. 2: There is no ideal distance that is perfect for everyone, but generally, you should be able come close to touching the monitor with your outstretched arm (18 to 28 inches).

28 18 to

inche

3. Draw a line with your hand from your eyebrow to your monitor. Is the monitor even, above or below this line? Fix No. 3: The monitor should be even with your eyebrow, slightly below eye level. If your monitor is not adjustable, stack books or other support below it to raise it. Its also possible to retrofit monitors to make them adjustable. 4. Rest your arms on your desktop/keyboard and/or seat rests. Are they at a 90 degree or slightly more open angle? Fix No. 4: Your arms should be 90 degrees or slightly more open. If not, adjust the height of the chair or desktop. The computer mouse should be on the same level as the keyboard.
BEHealthySETX.com | January/February 2013 13

Beware Handheld slump

Cycling
Safely in the City
Riding a bicycle can be a fun and healthy activity, if youre careful

exercise

By Cathleen Cole

ichard James III of Beaumont has been cycling consistently and competitively for 13 years. As director of Sports Society for American Health, a non-profit organization that hosts professionally sanctioned sports events including the annual Exygon and Baptist Hospitals Gusher Marathon, James realizes the importance of exercise to keep his body healthy.
their joy of riding with non-cyclists, he said. The more motorists who know a cyclist or who understand cycling and the laws, such as the 3-foot rule which protects cyclists, the safer the roadways will be for cyclists. (The traffic law states that motorists must stay three feet away from bicyclists.) Even when you follow the rules, accidents can happen. James had a bad fall last summer that left him with several missing teeth and a fractured palate. James friend was riding on the road in front of him when his foot broke free from the pedal and he went down. It was too late for James to avoid crashing into him. We were on mountain bikes and I hit at an odd angle, which caused me to face-plant and ride the asphalt on my face before impacting a pothole, he explained. And yes, I was wearing a helmet, but the helmet does not cover ones face. However, the cyclist didnt quit riding. Instead he bought a helmet that comes around

his chin to give more protection to his face. Besides now wearing a more face-encompassing helmet, what has he changed about the way he rides? In a word, nothing, >>

CYClING saFeTY

James weekly mileage depends on his schedule and whether hes preparing for an event. A low-mileage week is 100 to 120 miles, he said. A high-mileage week can run anywhere from 200 to 400 miles, but I have done as much as 700 miles in a week of training. With all that bike riding, James is well aware of the rules of the road. The athletes advice for beginning cyclists is to wear a helmet and to take their time practicing riding so that they become comfortable with their bicycle and riding skills. Obey traffic laws like a motorist and use lights at night. When you are on wheels such as a bicycle, you are like a car in following traffic, he said. You ride in the same direction as traffic as if you were in a car. His advice for experienced cyclists is to continue wearing a helmet and obeying traftraf fic laws. He also wants them to encourage, support and teach new riders. The other advice for experienced cyclists is to share
14 January/February 2013 | BE HealthySETX.com

TipS
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. always wear a helmet. always stop at the end of a driveway. always ride on the right side of the road. Obey traffic laws. Be predictable. signal when making a turn. Be visible to traffic and other cyclists. Dont ride too closely to parked cars. Yield the right-of-way. Dont clown around.

source: southeast Texas Hike & Bike Coalition, funtrails.org/safety

crossfit
By Myles Mellor
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Pedal Power
as a competitive cyclist, richard James III understands the power of pedals pedal ing. Its a beneficial aerobic exercise that can be enjoyed by almost anybody. I believe the greatest benefit to cycling is its low impact on the joints, he explained. If someone has knee problems or injuries that prevent them from running or doing other forms of exercise, they are often able to cycle to stay healthy. Here are some well-known benefits of cycling: Cycling is a low-impact aerobic exercise. Cycling makes your heart stronger. Cycling helps build and tone your muscles. Cycling can burn a lot of calories and help you maintain a healthy weight. Cycling is good for your coordination and balance. Cycling is a good sport for the whole family. he said, adding that he has always taken safety precautions. This is akin to being in a car accident even though you were obeying all traffic laws and wearing a seatbelt. Accidents happen in life, and there is no way to prevent them all. However, we can take measures to mitigate potential risks and dangers so that we reduce the potential for an accident. The overall benefits of cycling outweigh the risks, James believes. Plus, he says, it is a healthy and environmentally friendly means of transportation that should be supported by the local community. Seeing people out and cycling in your city makes it a more welcoming, inviting atmosphere that promotes health, vitality and social interaction, he said. Christopher Boone, community development director for the City of Beaumont, agrees. As part of the current capital program for new streets and redesigning and reconstructing existing streets, the city wants to accommodate pedestrians and bicyclists along with vehicular traffic and that translates into sidewalks and bike lanes. Like many cities across the country, with the advent of the automobile, as suburbs pushed away from cities, new streets were built only to accommodate automobile traffic, Boone explained. And like other cities, Beaumont has decided to rethink the wisdom of this type of planning and design. More specifically, major streets should ideally accommodate multiple modes of transportation including automobile, bus, bicycle and pedestrian. This is achieved by using our rights-of-way not just for wide car lanes, but for adequate car lanes, adequate bike lanes and adequate pedestrian sidewalks. The newest bike lanes and sidewalks are along Calder Avenue. Several more bike lanes are being designed with street redesign and reconstruction including along Seventh Street, Concord Road, Dowlen Road, Old Dowlen Road and Washington Boulevard. With the anticipated release of the Beaumont Municipal Airport mineral royalties, Boone said, we are expecting to make a lot of progress in making Beaumont more livable by providing healthier and more diverse transportation alternatives.

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Across 1 Diet design to stop hypertension 3 Batavian and romaine 8 leaf vegetables 11 rainbow ___ (fish) 12 Trailing plant 13 seed for flavoring 15 Fruits off the vine 17 luau paste 18 Tuna casserole ingredients 20 Place for a pea 21 sauce topper 25 Preserve, in a way 28 show love for 29 Yellow-orange fruits 31 Fruit often eaten dried 32 Found on a billboard 35 They are used as vegetables in asian cooking (2 words)

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salad topper additions to an entree simple Toddler Prepared lettuce for a salad Fulfilling nutrient needs Vitality Famous apple picker recipe direction Decision to move forward Gets ready for picking letter addition Meadow muncher Plot areas Chocolate-flavored coffee Fixed It has cyclindrical leaves and is used for seasoning summer month, for short It provides coconuts Decline Medical advisor Because
| January/February 2013 15

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