Strength Training For Aging Bodies

Strength Training For Aging Bodies

Senior couple in gym working out, doing push upsEven if you have never worked out before, it’s never too late to start. There’s a lot of benefits from all types of training, strength, endurance, flexibility and balance, regardless of your age. In fact, strength training for aging bodies is extremely important and can help prevent not only muscle loss, but also loss of bone density. That makes bones porous and fragile, which also makes fractures more likely.

Strength training can help reduce the pain of osteoarthritis.

Resistance training—strength training—provides more benefits than just building muscles. It actually can help reduce joint pain. By keeping the muscles around the joints strong, it helps protect and support the joints, bringing more relief from pain. It aids in lubricating the joints and controls the swelling and pain that can occur. You might think that strength training would make the joints more painful, but quite the opposite is true. Not exercising actually increases the stiffness and pain from arthritis.

No matter what your age, you’ll get health benefits from strength training.

Strength training can help with weight loss, burning calories, while building muscles that boosts metabolism. It can help bring relief from back pain and like all types of exercise, help lift depression and burn off the hormones of stress. It improves glucose levels, decreasing the risk of type 2 diabetes. Studies show that strength training not only prevents sarcopenia—the wasting of muscle tissue after the age of the late 30s—it can prevent further damage from osteoporosis as well as some medications and may even reverse bone loss.

If you want to live your healthiest, you need to exercise on a regular basis.

You don’t have to get frail as you age. One study showed that when volunteers aged 61-80 who included strength training in their workout showed a reduction in their physical age of an average of five years and added 2.4 pounds of muscle tissue. It helped seniors improve their balance, reduced physical limitations, improved cognitive functioning and even reduces urinary incontinence in women by as much as 50%.

  • Strength training should be done two to three times a week. If you want the maximum benefits from strength training, you need to do it consistently. You shouldn’t do it two days in a row, since it doesn’t give your muscles time to repair damaged tissue.
  • If you want a better night’s sleep, start a program of exercise, which includes strength training. It can help you sleep sounder, which makes seniors more alert and improves mental functioning.
  • Progressive resistance training—strength training that consistently increases the level of difficulty—has been shown to make a significant difference for seniors for activities of daily living, such as bathing, eating and transferring from a chair.
  • You don’t have to wait until you’re a senior to start building muscles and protecting your health. You can start now with one of the programs we offer with Travel Trim.

For more information, contact us today at Travel Trim

How Can Hormones Affect Your Health?

How Can Hormones Affect Your Health?

ice cream1Hormones affect your health for a very good reason. They are messengers that trigger a variety of functions throughout the body. When those messengers are balanced and functioning, everything in your body works properly. However, sometimes there are imbalances or damage to areas that create the hormones and that’s when health issue begin. Hormones play a role in everything from how much you weigh to the amount of energy you have. The right balance of hormones is necessary for both the body and the brain to operate at peak performance.

There are fifty different hormones created by the body.

While the heart, pancreas, kidneys and sexual glands make hormones, all other hormones are created by endocrine system that’s linked to the nervous system. The endocrine system includes the pituitary, thyroid, parathyroids, adrenal and thymus glands. The system is intricate with some glands sending hormones that stimulate other glands to create even more hormones. Their functions regulate almost everything in the body. Since they control everything from the functioning of your muscles, kidneys and brain to your skin, you can see how important the proper balance is to your health.

Insulin is a hormone made in the pancreas that controls the amount of sugar in the blood.

Insulin helps determine whether your body is going to use the glucose for immediate energy or store it for later use. It keeps the blood sugar levels from skyrocketing and getting to high or dipping to low. Insulin unlocks the cells so the sugar can enter them to nourish them and give them energy. Consistently high insulin levels cause the cells to become insulin resistant. That triggers the pancreas to create even more insulin and eventually it can’t keep pace for the demand, gets worn out and the boy develops type 2 diabetes.

Stress creates hormones that make changes in your body.

You’ve probably heard of the fight or flight response. Did you realize all the changes that take place occur because of hormones? The response is started by a rush of hormones that activates the sympathetic nervous system. The sympathetic nervous system then triggers the release of catecholamines from the adrenal gland. These include adrenaline and noradrenaline. You’ve heard of the adrenaline rush that brings great strength, but it also increases breathing, blood pressure and heart rate. It sends blood to the brain, limbs and muscles and increases the clotting ability. Cortisol is one of the hormones released. If it’s not burned off by running or fighting, it can cause depression, mental illness, heart problems and even the accumulation of visceral fat—abdominal fat—the most dangerous to your health.

  • A vigorous workout can burn off the hormones of stress and put the body back to a healthy functioning level.
  • HGH—human growth hormone—helps build muscle tissue, but is also responsible for bone growth, body fluids and composition, heart functioning and more. It’s called the anti-aging hormone, which increases when you workout, especially using HIIT—high intensity interval training.
  • Need sleep, maybe you need serotonin. It helps you relax, but also controls memory, weight gain, mood regulation, memory and appetite.
  • Many of the problems of hormonal imbalance can be reversed with a healthy diet and program of regular exercise. Travel Trim has programs for both.

For more information, contact us today at Travel Trim

Fat Loss Mistakes

Fat Loss Mistakes

running 2Losing weight is hard enough. Don’t make it harder by making these fat loss mistakes. One of the worse mistakes many people make is to starve themselves or use a radical low calorie diet that has no scientific backing and isn’t healthy to use for long periods of time. Whether it’s a cabbage soup diet or one that promotes a magical lemonade mix, it’s not healthy and can actually make you gain weight.

A fad diet can actually make you gain weight.

You can’t survive on the nutrients of these fad starvation diets for long and when you do, often you’ll gain more weight than you lost. Why? It’s because your body goes into starvation mode, which slows your metabolism and makes weight loss harder and weight gain easier. Most people also eat far more for a few days than they normally would have had they not dieted.

Doing tons of cardio isn’t the route to go either.

Cardio workouts, like running distances, will also make you make it more difficult. Cardio workouts burn a lot of calories and that’s good, except the calories come from both fat tissue and lean muscle tissue. Muscle tissue requires more calories for maintenance than fat tissue does, so the more you have, the more calories you burn 24/7. Reducing the amount of muscle tissue via cardio/endurance workouts, can actually slow your metabolism. It’s better to have a well rounded exercise program. Strength training is best for weight loss because it builds muscle tissue as it burns fat.

Thinking you can out-exercise a bad diet.

One of the biggest mistakes I see many people make is to think they can shed weight with just exercise alone. Great bodies start in the kitchen, not the gym. Although both the gym and kitchen are important. A Big Mac, large fries and large soft drink are approximately 1330 calories. It would take about three hours of rigorous exercise to burn that many calories and working out that long isn’t a good idea.

  • Watch out for special “low fat” or diet food. It’s often not as low calorie as you think. When fat is removed, it’s replaced with extra sugar to make it palatable. Food with healthy fat at also leaves you feeling fuller longer so you’ll eat less later.
  • What you eat also makes a big difference. Don’t just focus on salads, unless they have some protein. Just like healthy fat, protein is important. Foods high in protein fill you up, reduce your appetite and increases your metabolism rate.
  • Watch what you drink, as well as what you eat. One can of soft drink can be over 100 calories and it contains no nutrients. Drink water and use that hundred calories for delicious, nutritious food.
  • If you’re not sure what to eat to lose weight, we can help. Switching to healthy eating isn’t dieting and can help you keep weight off permanently.

For more information, contact us today at Travel Trim

Ways To Relieve Stress

stairsWhen you feel like you’re head is an active volcano and about to blow, it’s time to take a few minutes to relieve stress. Sure, you may be busy, but by taking time immediately, you’ll get more done in less time after you do. You’ll also have fewer mistakes and be happier with your results. That’s because stress can impact your ability to see things clearly and make good decisions. You actually take longer to get tasks finished when you’re under stress. Finding a way to relieve that stress not only affects your productivity, it affects your health.

Exercise is the best way to reduce long term stress.

Whether you start your workout at the break of dawn or workout after work, you’ll get long term benefits and one of those is reducing stress. Stress triggers the fight or flight response by signaling your brain it’s time to send out hormones that prepare you for both. Those hormones and the changes they make to your body, like that sick feeling in the pit of your stomach, headache and foggy brain. Exercise makes you exert yourself, just as you would if you were running or fighting. You’ll get your body back to steady state by burning off the hormones of stress.

Quit stressing out at your desk and just move!

If you’re at an impasse where your mind is cluttered with too many options and demands, it’s time to start thinking on your feet. While a program of regular exercise can help you delay that overload level, sometimes you need immediate results. Get up. Walk around your office. Run up and down a flight or two of stairs. Studies show that even if you workout regularly, if you’re sitting at a desk all day, you still need to get up and move every 50 minutes. You’ll be surprised how it clears your brain and lowers your stress level immediately.

Cut out stress building foods.

You might be surprised to find that some food actually causes more stress in your life, yet often they’re the same ones you crave when you’re under stress. Sugar, for example, causes the release cortisol, a hormone involved in many functions of the body. One of those functions is to help regulate blood sugar. Another function is to help prepare your body for stress. Eating products with extra sugar added causes a spike in blood sugar levels, so the body produces more cortisol to bring the levels back to balance. That spike results in a sudden drop, where you’re hungry for sugar again. This adds to the stress. Artificial sweeteners also increase stress, plus have other side effects. Processed and refined carbohydrates, alcohol and caffeine all add to your stress level.

  • Your exercise program doesn’t have to be formal or involve working out, but does need to boost your heart rate to burn off the stress. For the best results, combine the formal program with an avocation you love.
  • Start eating healthier. Switch out processed foods for whole foods. There are healthy options on the menu even at fast food restaurants.
  • Get plenty of sleep. Lack of sleep not only causes stress, it also interferes with the hunger and satiety hormones. The body makes too much ghrelin, the body’s hunger hormone and too little leptin, the satiety hormone, which makes it easier to gain weight and harder to lose it.
  • Learn a simple meditation method that you can do for a few minutes to help relax you. Meditation doesn’t have to involve mantras, it can be the simple act of quieting your mind.

For more information, contact us today at Travel Trim

How To Get Happy And Healthier Employees

How To Get Happy And Healthier Employees

employee1Are your employees calling in sick frequently or is there a lot of dissension in the office? May it’s time to work on finding ways to help improve their quality of life and help them become happy and healthier employees. Helping employees become healthier is also one way to help the become happier. The reverse is also true. Studies show that the happier and more optimistic you are, the healthier you are.

Studies show that the happier employees are, the less work time they miss and the more productive they are.

A wellness program is a good place to start. There’s a lot of research that shows employees had a minimum of 30 minutes of exercise a day had a greater chance of an boost in their performance by 15-percent. Eating healthy boosted performance by as much as 25-percent. The cost of health insurance is higher for those out of shape and often file more workman’s compensation claims. Those who exercise and eat healthy have 27-percent sick days. Providing a low or no cost program to help make those lifestyle changes can help.

Encourage or mandate time off.

Getting employees to take time off and have a life after work isn’t easy. Everyone is geared to a longer work day and skipping vacation time. If your culture has people chronically staying late, they definitely won’t be happy and healthy and neither will their family. Make sure each employee knows the cut off time to get their daily work finished. Let them know that they shouldn’t stay unless they’re notified if there’s a unusual emergency.

Consider job-sharing or flexible work hours.

If you want to get them to the gym, flexible work hours is the way to go. Whether it’s making it to the gym or ensuring they make it to their child’s parent days, you’ll have employees that are far more satisfied. Working from home occasionally and job-sharing can help too. It can also save the employee time commuting. Those changes can help your employee by not making them choose between a home life, while improving morale and productivity.

  • Eating lunch at their desk and sometimes dinner, definitely doesn’t lead to good health or a happy employee. Taking a full lunch break is important. It gives employees time to step away from the stress and get a healthier lunch than a bag of chips and a soft drink.
  • Have healthy snacks available. Too often offices have snack machines that carry sugary or unhealthy treats. Ask the vendor for healthier options.
  • Update your equipment. If your computer system is as slow as molasses, it can cause a lot of frustration. You’ll be amazed at how productivity increases both from the increased happiness and speed of getting a job completed.
  • A little praise and recognition from the boss goes a long way to employee happiness. Recognizing people’s accomplishments and even recognizing the people and greeting them can boost their morale and make employees more satisfied with their job.

For more information, contact us today at Travel Trim

Signs of Alzheimer’s Disease

What Are the Signs of Alzheimer’s Disease?

Scientists continue to unravel the complex brain changes involved in the onset and progression of Alzheimer’s disease. It seems likely that damage to the brain starts a decade or more before memory and other cognitive problems appear. During this preclinical stage of Alzheimer’s disease, people seem to be symptom-free, but toxic changes are taking place in the brain.

Damage occurring in the brain of someone with Alzheimer’s disease begins to show itself in very early clinical signs and symptoms. For most people with Alzheimer’s—those who have the late-onset variety—symptoms first appear in their mid-60s. Signs of early-onset Alzheimer’s begin between a person’s 30s and mid-60s.

The first symptoms of Alzheimer’s vary from person to person. Memory problems are typically one of the first signs of cognitive impairment related to Alzheimer’s disease. Decline in non-memory aspects of cognition, such as word-finding, vision/spatial issues, and impaired reasoning or judgment, may also signal the very early stages of Alzheimer’s disease. And some people may be diagnosed with mild cognitive impairment. As the disease progresses, people experience greater memory loss and other cognitive difficulties.

Alzheimer’s disease progresses in several stages: preclinical, mild (sometimes called early-stage), moderate, and severe (sometimes called late-stage).


Signs of Mild Alzheimer’s Disease

In mild Alzheimer’s disease, a person may seem to be healthy but has more and more trouble making sense of the world around him or her. The realization that something is wrong often comes gradually to the person and his or her family. Problems can include:


Alzheimer’s disease is often diagnosed at this stage.


Signs of Moderate Alzheimer’s Disease

In this stage, more intensive supervision and care become necessary, which can be difficult for many spouses and families. Symptoms may include:

  • Increased memory loss and confusion
  • Inability to learn new things
  • Difficulty with languageand problems with reading, writing, and working with numbers
  • Difficulty organizing thoughts and thinking logically
  • Shortened attention span
  • Problems coping with new situations
  • Difficulty carrying out multistep tasks, such as getting dressed
  • Problems recognizing family and friends
  • Hallucinations, delusions, and paranoia
  • Impulsive behavior such as undressing at inappropriate times or places or using vulgar language
  • Inappropriate outbursts of anger
  • Restlessness, agitation, anxiety, tearfulness, wandering—especially in the late afternoon or evening
  • Repetitive statements or movement, occasional muscle twitches


Signs of Severe Alzheimer’s Disease

People with severe Alzheimer’s cannot communicate and are completely dependent on others for their care. Near the end, the person may be in bed most or all of the time as the body shuts down. Their symptoms often include:

  • Inability to communicate
  • Weight loss
  • Seizures
  • Skin infections
  • Difficulty swallowing
  • Groaning, moaning, or grunting
  • Increased sleeping
  • Loss of bowel and bladder control


A common cause of death for people with Alzheimer’s disease is aspiration pneumonia. This type of pneumonia develops when a person cannot swallow properly and takes food or liquids into the lungs instead of air.


There is currently no cure for Alzheimer’s, though there are medicines that can treat the symptoms of the disease.


Symptoms of Mild Cognitive Impairment

Some people have a condition called mild cognitive impairment, or MCI. It can be an early sign of Alzheimer’s. But, not everyone with MCI will develop Alzheimer’s disease. People with MCI can still take care of themselves and do their normal activities. MCI memory problems may include:

  • Losing things often
  • Forgetting to go to events or appointments
  • Having more trouble coming up with words than other people the same age




What to Do if You’re Drowning in Debt

What to Do if You’re Drowning in DebtWhen you’re drowning in debt, it often feels like the world is caving in around you. Your thoughts are swirling and just won’t stop. You’re not sleeping, and you’re worried if your next paycheck will be enough to provide for your family. And then the questions fueled by endless worry begin: How will I make ends meet? How in the world will I cover my mortgage/rent this month? Will these debt collectors call my boss (how embarrassing)?

You’re not alone. In fact, 78% of Americans today are living paycheck to paycheck.1That means you’re not the only person who’s ever been in debt. In fact, Dave knows what drowning in debt feels like all too well. But he decided enough was enough. And so can you. Choose—right this moment—to start changing the way you interact with money.

Did you know that personal finance is 80% behavior and only 20% head knowledge? That means with a plan—and a lot of hard work—you can be standing on solid ground in no time. And who knows? You could even become an everyday millionaire. We believe in you!

What to Do When You’re Drowning in Debt

1. Get on a budget.

Doing a budget is one of the most important steps you can take when you’re drowning in debt. A budget is the very thing that will show you where your money is going and why you feel like you’re drowning. But you don’t have feel that way any longer—and a budget will help!

When you’re making your zero-based budget, you might be tempted to account for all of your extra expenses first.

But first, you need to make sure your basic needs are met. We call these the Four Walls, and they are:

  • Food
  • Utilities
  • Shelter
  • Transportation

Now, after you’ve budgeted for groceries, water, electricity, your rent or mortgage, and gas to get you to work (in that order), you can start assigning any leftover dollars to other pressing needs. Do you have student loans or a car payment? Are those hospital bills piling up? Or maybe your dad’s birthday is coming up and you at least need to send a card. Whether it’s $50 or $500, all expenses must go in the budget. Need to go to the doctor this month? Yup—make sure to put that in there too. Remember: Income minus expenses should equal zero!

2. Cut back on the “extras.”

Now that every dollar has been accounted for, it’s time to see where you can cut back.

Take an inventory of any automatic payments that routinely come out of your bank account. Maybe you have a $7 subscription to the clean beard club. We’re not knocking beards—especially clean beards—but these kinds of expenses add up quickly. Plus, that free gift they offered you when you signed up is probably long gone, leaving you with a subscribtion you keep forgetting to cancel every single month—and more beard oil than you know what to do with.

Don’t get us wrong, we love a good mail day just like the next person. But whether you’re drowning in student loan debt or drowning in credit card debt (or just plain debt), you’ve got to make some pretty big changes. You guessed it: We’re talking about cutting back on these nonessential items and getting your “want-itis” under control. Here are some tips:

  • Make coffee at home (skip the $5 lattes until you’re no longer drowning in debt).
  • Cut back on your grocery bill by cutting coupons and going without the kids so you’re not tempted to overspend on Oreos. Psst: Leftovers are your friend.
  • Don’t even step foot in a restaurant unless you’re working there.
  • Sell everything that’s not nailed down.

3. Pause all investing.

Really? Yep. Saving for your future when you’re living paycheck to paycheck (or worse) isn’t the best idea. At least not yet. If you’re still trying to pay off credit cards, an upside-down car loan, or a huge pile of student loan debt, it’s time to press pause on your future investments . . . temporarily. This temporary pause frees up extra cash you can use to pay down your debt.

Don’t worry, you’ll come back to this once you’re debt-free.

4. Don’t take on any new debt.

None. We know it’s hard (and maybe not what you’ve been used to), but trust us—taking on debt robs you and your family of a secure financial future. Your choices right now can and will impact future generations of your family tree. So don’t take on even another penny of debt.

Get out your favorite scissors and do some plastic surgery (or as Dave calls it, a plasectomy). The best part? No medical experience required. Yup—we’re talking about cutting up those credit cards.

You may feel your heart start to race and your hands begin to sweat. But let us remind you: Having a credit card for emergencies seems like a good idea until your next “emergency” looks like your next afternoon coffee run. When you cut up those cards, you’re choosing to put an end to the merciless cycle of debt for good.

5. Increase your income.

Now that you’re on a budget and you’ve decided to stop taking on any new debt altogether, it’s time to figure out how you can increase your income. Take a second job or pursue a side hustle that will give you the extra income you need (as quickly as possible) to throw at your debt. Whether that’s working at your local coffee shop, mowing lawns, or driving for a ride-hailing service like Uber or Lyft, you’ve got to bring in more cash.

We get it. No one wants to work around the clock. But in order to see that mountain of debt turn into a valley, you’ve got to start doing something different. Remember: This isn’t forever. You won’t be skipping out on time with family and friends for the long haul. But in order to get on the right track, you’ve got to start making sacrifices now.

6. Start working the debt snowball.

Now that you’ve got some extra money coming in each month, it’s time to start paying off your debt with something we call the debt snowball method:

  • List your debts from smallest to largest—no matter the interest rate.
  • Attack the smallest debt with everything you have. Did you sell the couch? Great—throw your earnings on this debt. Keep putting anything extra you make toward this debt until it’s gone.
  • Once that debt has been paid, take the minimum payment (plus that money from your second job) and throw it at the next largest debt while paying minimum payments on the rest.
  • Keep this snowball rolling until you’re debt-free!

Want more debt snowball tips? Sign up for this free, three-day email series that will send helpful tips and encouragement straight to your inbox.

7. Stop the comparison trap.

Comparison is one of the worst things you could do while you’re getting out of debt, and social media is one of the biggest culprits. If you’re scolling through your news feed and see your friend (whom you haven’t talked to in years) on a European vacation with her mom, that doesn’t give you permission to plan a fancy vacation too. Nope. Europe will still be there when you’re completely debt-free.

When you’re in debt and going after your debt with gazelle intensity,* it’s hard not to compare your financial situation with other people’s situations. But here’s the truth: You don’t actually know their financial situation. We don’t know if your friend put her fancy vacation on a credit card. But we do know that once you’re out of debt, you’ll be able to plan these trips of your own. Listen: The Joneses are broke. If you’re falling into the comparison trap, it might be time to take a much-needed break from social media.

8. Start (or keep) working the Baby Steps.

Have you heard of the Baby Steps? These seven steps are the proven (and practical) way to help you change your life. And now that you’re standing on more stable ground, you’ll want to follow these steps all the way to building wealth and giving.

Baby Step 1: Save $1,000 for your starter emergency fund.
Baby Step 2: Pay off all debt (except the house) using the debt snowball.
Baby Step 3: Save 3–6 months of expenses in a fully funded emergency fund.
Baby Step 4: Invest 15% of your household income in retirement.
Baby Step 5: Save for your children’s college fund.
Baby Step 6: Pay off your home early.
Baby Step 7: Build wealth and give.

It may feel like you’re drowning in debt right now. But like we said earlier, it doesn’t have to be this way. Once you’ve had it with debt (and we hope you have), you can climb your way out of it. And remember: You’re not alone in this.

Take our free, three-minute assessment to find out where you stand with debt. We’ll give you a curated list of next steps and resources to help you get started on your journey to financial peace.



Identifying Whole Grain Products

The Whole Grains Council has created an official packaging symbol called the Whole Grain Stamp that helps consumers find real whole grain products. The Stamp started to appear on store shelves in mid-2005 and is becoming more widespread every day.


With the Whole Grain Stamp, finding three servings of whole grains is easy: Pick three foods with the 100% Stamp or six foods with ANY Whole Grain Stamp.

The 100% Stamp assures you that a food contains a full serving or more of whole grain in each labeled serving and that ALL the grain is whole grain, while the 50%+ Stamp and the Basic Stamp appear on products containing at least half a serving of whole grain per labeled serving.


Until the Whole Grain Stamp is on all foods, how can consumers know if a product is whole grain?

First, check the package label. Many whole grain products not yet using the Stamp will list the grams of whole grain somewhere on the package, or say something like “100% whole wheat.” You can trust these statements. But be skeptical if you see the words “whole grain” without more details, such as “crackers made with whole grain.” The product may contain only miniscule amounts of whole grains.

Words you may see on packages

·         whole grain [name of grain]

·         whole wheat

·         whole [other grain]

·         stoneground whole [grain]

·         brown rice

·         oats, oatmeal (including old-fashioned oatmeal, instant oatmeal)

·         wheatberries


What they mean

YES — Contains all parts of the grain, so you’re getting all the nutrients of the whole grain.


Words you may see on packages

·         wheat

·         semolina

·         durum wheat

·         organic flour

·         stoneground

·         multigrain (may describe several whole grains or several refined grains, or a mix of both)


What they mean

MAYBE — These words are accurate descriptions of the package contents, but because some parts of the grain MAY be missing, you are likely missing the benefits of whole grains. When in doubt, don’t trust these words!


Words you may see on packages

·         enriched flour

·         wheat flour

·         degerminated (on corn meal)

·         bran

·         wheat germ


What they mean

NO — These words never describe whole grains.

Note that words like “wheat,” “durum,” and “multigrain” can (and do) appear on good whole grain foods, too. None of these words alone guarantees whether a product is whole grain or refined grain, so look for the word “whole” and follow the other advice here.


If the first ingredient listed contains the word “whole” (such as “whole wheat flour” or “whole oats”), it is likely – but not guaranteed – that the product is predominantly whole grain. If there are two grain ingredients and only the second ingredient listed is a whole grain, the product may contain as little as 1% or as much as 49% whole grain (in other words, it could contain a little bit of whole grain, or nearly half).


If there are several grain ingredients, the situation gets more complex. For instance, let’s say a “multi-grain bread” is 30% refined flour and 70% whole grain. But the whole grains are split between several different grains, and each whole grain comprises less than 30% of the total.

The ingredients might read “Enriched white flour, whole wheat, whole oat flour, whole cornmeal and whole millet” and you would NOT be able to tell from the label whether the whole grains make up 70% of the product or 7% of the product. That’s why we created the Whole Grain Stamp program.


Fiber varies from grain to grain, ranging from 3.5% in rice to over 15% in barley and bulgur. What’s more, high-fiber products sometimes contain bran or other added fiber without actually having much if any whole grain.

Both fiber and whole grains have been shown to have health benefits. But they’re not interchangeable. So checking the fiber on a label is not a very reliable way to guess whether a product is truly whole grain.



Dementia: The facts

·         Dementia is a term used to describe different brain disorders that affect memory, thinking, behaviour and emotion.

·         Early symptoms of dementia can include memory loss, difficultly performing familiar tasks, problems with language and changes in personality. View the early symptoms.

·         There is currently no cure for dementia, but a range of support is available for people with dementia and their carers.

·         Dementia knows no social, economic, or ethnic boundaries.

·         Alzheimer’s disease is the most common cause of dementia. Other causes include vascular disease, dementia with Lewy bodies and fronto-temporal dementia.

·         There are currently estimated to be over 46 million people worldwide living with dementia. The number of people affected is set to rise to over 131 million by 2050.

·         There is one new case of dementia worldwide every three seconds.

·         The worldwide costs of dementia are estimated at US$818 billion. As a result, if dementia care were a country, it would be the world’s 18th largest economy. If it were a company, it would be the world’s largest by annual revenue exceeding Apple (US $742 billion) and Google (US $368 billion).

Dementia is often hidden away, not spoken about, or ignored at a time when the person living with dementia and their family carers are most in need of support within their families, friendship groups and communities.

The social stigma is the consequence of a lack of knowledge about dementia and it can have numerous long- and short-term effects, including:

·         Dehumanization of the person with dementia

·         Strain within families and friendships

·         A lack of sufficient care for people with dementia and their carers

·         A lower rate of diagnosis of dementia

·         Delayed diagnosis and support

The stigmatization of dementia is a global problem and it is clear that the less we talk about dementia, the more the stigma will grow. During World Alzheimer’s Month we encourage you to find out more and play your part in reducing the stigma and improving the lives of people with dementia and their carers in your community.



Pain Management

Lifestyle & Management

The importance of maintaining an engaged and active lifestyle cannot be overemphasized. To the extent possible, you should participate in physical activities or exercise programs, and keep up social activities and family engagements. This approach will reduce your risk of depression and isolation.

Diet and Exercise

It’s important to stay well-nourished and active, even if you are in pain. Having a good diet will help improve the way your medications work, help reduce side effects, and help you maintain the energy you need to carry out your daily activities An exercise program that involves joining a group or a gym can also help reduce the risk of social isolation. Exercise programs like yoga or Tai Chi will also keep your muscles toned, improve balance, and reduce your risk of falling.

Taking an Active Role in Your Treatment

Only you know what your experience of pain is. For this reason, it is important that you take control of your situation. Make sure to inform your healthcare provider if you are still in a lot of pain even when you are following their instructions. A simple dosage change, trying a different treatment option, or using a different combination of treatments is part of the process of finding what works for you. There is no reason to suffer in silence when effective pain relief is available.