health for your
to mix up your routine a bit. The intention is
to combine sound fitness and exercises in
a way that does not get boring. If you can
keep it interesting, you’ll keep your head in
By Bob Harper
FALL HAPPENS to be
one of the most important times for people
to start exploring a
new exercise program
and developing healthier eating habits, as the
upcoming holidays—with enormous meal
after enormous meal, party after party, and
all the resulting leftovers—can wreak havoc
on anyone’s waistline.
For most people the hardest part is staying motivated and on course. I believe three
elements, beyond the actual exercises and
food, are central to sticking to your plan.
Keep a journal
Imagine weeks of keeping an impeccable food and exercise journal as you enter
the holiday season. Do you really think you
are going to want to tarnish your beautiful
journal, filled with entries about vegetables
and tough workouts, with junk food around
Halloween? No way. Keeping a journal helps
you maintain a commitment to yourself.
Keep your head in the game
It is crucial to realize that this is not a
race. There is no finish line. You are making
a change that should last a lifetime. It will
be hard to stay motivated and to pick yourself up after a hard workout, so find outlets
that keep things interesting and allow you
Develop a support group
Enroll your friends and co-workers in
your efforts from the outset. Challenge them
to stay motivated as they challenge you.
Technology makes it so easy. Post a motivational message on a friend’s Facebook wall.
Leave an inspirational voicemail or e-mail.
Tell someone he or she looks amazing.
Always express gratitude for their support. It
will go a long way on your personal journey.
Make this fall and holiday season the
first of many healthy ones. C
Bob Harper is a fitness and personal trainer
who hosts NBC’s The Biggest Loser. See
By Eric Plasker
MEMORY LOSS IS usually considered a side
effect of aging—but it doesn’t have to be.
Keep the following memory boosters in
mind, so you won’t forget to remember.
• Be social. Engaging and stimulating
interactions with others lowers the risk of
dementia, so join a club, schedule a regular
get-together with close friends and really
talk with your family regularly.
• Improve your diet. People who lack
enough vitamin B12 and folate have a
greater risk of developing dementia. Fortify
your body against this destructive disease
by eating spinach, romaine lettuce, lentils,
black beans, broccoli and/or beets. Studies
show that if you stick to a Mediterranean
diet rich in vegetables and fish, you’ll have
the lowest risk of developing Alzheimer’s
and mild cognitive impairment. Green tea,
too, can protect memory.
• Focus on self-care before you need
crisis care. Learn your family history, take
care of your body and be proactive with
doctor visits in order to detect and treat
potential problems early on.
• Don’t retire—yet. Find a job you love,
and stick with it. Working exercises your
mental capacity more than retired life and
Giving memory a boost
thus helps to keep your memory intact.
If you’re tired of your same old job, learn
something new; this stimulates the brain.
• Hit snooze. From getting eight hours
of solid zzzz’s, including quality REM
sleep, to taking a six- to 90-minute nap,
sleep helps your brain sort, consolidate
and store memories.
• Avoid toxins. What you put into your
body affects what it is capable of accomplishing, including the brain functions that
preserve your memory. Alcohol is especially toxic in terms of memory. C
Health and wellness expert Eric Plasker, D.C.,
is the author of The 100 Year Lifestyle (Adams
Flu shots at Costco
THE COSTCO PHARMACY flu shot program
runs from October 1 until November 23 this
year. Flu shots cost $20, and are available for
adults and children as young as 4 years old.
Just one shot this year will immunize
you against H1N1 and other flu strains.
Pneumonia vaccinations are available for
$45. Check with your local warehouse for
the Flu Shot Clinic schedule.
THE LARGEST ORGAN in the body, the liver
is poorly understood—perhaps because it
does so much. Its vital functions include
creating and secreting bile used in digestion; metabolizing and storing fats and
carbohydrates; storing vitamins and minerals; manufacturing proteins, including
blood-clotting factors; and detoxifying the
body of drugs, alcohol, wastes, bacteria
and environmental toxins.
The American Liver Foundation wants
to let people know that simple lifestyle
changes can have a beneficial effect on
liver health, and can help prevent development of liver disease. They offer several
recommendations to help you maintain a
Eat a well-balanced diet and maintain a healthy weight. The liver makes
the cholesterol your body needs, but too
many high-calorie foods can cause fatty
liver disease, leading to cirrhosis, a severe
and irreversible liver disease that occurs
when prolonged enlargement turns the
liver hard and dysfunctional.
Be careful with aerosol sprays. Your
liver has to detoxify what you breathe in,
so when you use aerosols make sure the
room is well ventilated or wear a mask.
Use alcohol responsibly. Too many
alcoholic beverages can create many
health problems, including scarring your
liver. Limiting alcohol use to 3 ounces per
day is good for your liver.
Wash your hands. Hepatitis A is
a viral infection of the liver that can
be spread by bad hygiene—failure to
wash hands—or through contact with
contaminated water, such as eating raw
or undercooked seafood from polluted
waters. Symptoms of hepatitis A include
low energy, fever, loss of appetite, nausea,
fatigue, headache, muscle soreness, pain
near the liver and jaundice (a yellowing
of the skin and whites of the eyes). It is
not a long-lasting or chronic infection, and
nearly all people recover from hepatitis A
within six months.
To learn more about liver health and
liver disease, visit the American Liver
OCTOBER 2010 ;e Costco Connection 61