By Kyle Peters, certified personal trainer, Steel Fitness – Riverport, Bethlehem, PA

1. Add Cardio in-between sets – (i.e. jump rope, cardio machines, or any plyometric exercise). Doing this will help you to raise your heart rate which in return will help you to burn more body fat.

2. Take a group fitness class – Look at your gym’s group fitness schedule and take a class that fits with your workout schedule. You will be glad that you did and your body will appreciate the new workout variety.

3. Talk to a personal trainer – Seek out an experienced fitness trainer to help you set up a new workout routine. We see great results at Steel Fitness when a member sets aside 45 min – 1 hour to work with a trainer. A trainer can show you different exercises that you may have never tried. Plus, a certified trainer can show you the correct way to perform a set of exercises, plus how to meet your own fitness goals.

A New Fitness Classes that is Getting Great Buzz and Results

TRX Suspension Aerobics Class – This new band resistance class helps build total body strength, balance, flexibility, and core stability for people of all fitness levels.

Fans of the re-spun fad range from teens hooping for a good cause to earthy music festival goers, moms at a fitness studio, physical therapists at work, even Michelle Obama on the White House Lawn.

Hooping entrepreneur Tina Hemmerle, principle of Hemmerle Hoops, founded the handmade hoop firm Spirit Hoops several years ago and subsequently whittled her current sinewy form, dropping more than 35 pounds simply by hooping.

“Hooping is fun, social and highly aerobic,“ says Hemmerle, who even hoops with fire for special events.

As one progresses with their hooping skills, new and different hoops can be added for fitness, and extra fun.

“Hooping works by burning calories while building aerobic capacity and muscle,” says Hemmerle. We work up a sweat and work every muscle group,” she says, noting that smaller hoops can be added to tone arms and legs.

With high-energy music with touch of funky beat and disco, hooping buffs like Hemmerle teach classes from “Introductory Beginner Classes,” to “Hoop Muscle,” “Spin Time,” and even “Hoop Tricks for Dummies.”

Check out your local fitness centers to learn if they offer classes on hooping. For more information visit http://www.spirithoops.com.

• Alison F., Pennsylvania
• Karen R., Arizona
• Deb S., Pennsylvania

The winners have been contacted regarding their prizes.

Thank you for all your entries and participation!

By Nadine M. Hasenecz

Centocor Ortho Biotech and Provectus Pharmaceuticals among companies offering new promise for those inflicted with psoriasis.

Psoriasis is a chronic, inflammatory skin condition that doesn’t discriminate. Not only can it affect a male or female of any age or nationality, but it can also present itself anywhere on the body. And it’s common, showing up in the offices of general health practitioners as well as in those of dermatologists.

In fact, psoriasis affects more than 3 percent of the U.S. population, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, National Institutes of Health (NIH).

As many as 7.5 million Americans have psoriasis, says the HIH. The National Psoriasis Foundation reports that approximately 125 million people worldwide, or 2 to 3 percent of the total population, have psoriasis. It also reports that total direct and indirect health care costs of psoriasis for patients are approximately $11.25 billion annually.

On occasion, psoriasis is inadvertently discovered when a doctor is checking a patient for another ailment, according to Kevin F. Rodowicz, D.O., of North Whitehall Family Practice, which is part of Bethlehem, Pa.-based St. Luke’s Physicians Group

Characterized by patches of red, raised, scaly skin that can itch and bleed, “it usually takes on what’s called a plaquelike appearance,” says Rodowicz.

Psoriasis is a genetic disease, according to the American Academy of Dermatology. While the manner in which it is inherited is not completely understood, researchers have linked it to at least eight chromosomes.

Individuals with autoimmune disorders, such as rheumatoid arthritis—in which the immune system mistakenly attacks the body—are prone to psoriasis. When a patient has psoriasis, “we start thinking of the possibility of other autoimmune disorders,” Rodowicz says.

However, an individual can have psoriasis and not have another autoimmune disorder.

Stress can cause symptoms to flare up, or worsen. Therefore, Rodowicz says, patients can help manage symptoms by reducing stress, supporting the immune system, and obtaining adequate sleep.

Typically doctors prescribe a twice daily application of a topical corticosteroid cream to help control inflammation. “We usually start out with a moderate strength [cream] and work our way up to a high strength,” Rodowicz says. Other treatments include vitamin D analogues, calcipotriene/betamethasone propionate ointment, tazarotene, tacrolimus, pimecrolimus, salicylic acid, anthralin, and a pharmaceutical known as “coal tar.” However, new research and development from biotech drug makers has put psoriasis on the front burner with treatments that are safer, far more efficient, and easier for patients to use.

This September, the U.S. Food and Drug Administration (FDA) announced that it approved STELARA (Ustekinumab) for the treatment of adult patients at least age 18 years with four-times-a-year maintenance dosing. The new drug targets patients with moderate to severe plaque psoriasis who are candidates for phototherapy or systemic therapy.

Currently in clinical trials is PH-10, a treatment developed by bio-tech firm Provectus Pharmaceuticals, based on PV-10, a compound of Rose Bengal (iodine). Rather than suppressing the immune system, PH-10, when exposed to sunlight, works by being absorbed into ill-affected cells.

“As a topical gel, PH-10 offers many potential advantages over available treatments for psoriasis,” says Dr. Craig Dees, Ph.D., CEO of Provectus. “In particular, because it is applied onto the skin, it works directly on the psoriasis, without the likelihood of producing adverse systemic side effects that characterize many other therapies. With all patients now enrolled, we look forward to the completion of this trial.”

While patients can sometimes be discouraged by the fact that psoriasis is a lifelong condition, says Rodowicz, “we do try to encourage them that it is a manageable disorder.”

Add the promise of new research and development by bio-med firms, and individuals with psoriasis can look to a smoother, clear-skinned future.

For more information on STELARA: visit http://www.stelarainfo.com/stelarainfo/index.html
For more information on Provectus and PH-10: visit http://www.pvct.com

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Everyone associates Thanksgiving Day with food and family, but this year why not make it a healthier holiday. Change is good; a lifestyle change is even better. Even if you are not doing the cooking, you still can eat healthier and make this Thanksgiving the best ever. There is no reason to over-stuff yourself and lay around after dinner watching football. You don’t have to deprive yourself of all the goodies served at the annual feast; it just means that with a few changes you can have a healthier holiday season.

Follow the simple steps below and enjoy a Healthier and Fit Thanksgiving.

1. Eat a healthy breakfast. Oatmeal with blueberries (fresh or frozen) and almonds, Agave syrup if you need a sweetener, skim milk, coffee or tea.
2. Take a walk. Get your body moving.
3. If dinner will be late in the day, be sure to eat a light lunch. Don’t starve yourself waiting for dinner. Keep your metabolism burning.
4. Use a smaller plate at dinner. A salad plate holds less than a dinner plate and you will be less likely to overeat.
5. Do not let your foods touch on the plate. Smaller portions allow you to enjoy a little bit of everything without overeating.
6. Quarter the pieces of pie and don’t pile whipped cream on top.
7. Limit yourself to two glasses of wine at dinner.
8. Drink water. It will help fill you up.
9. Take another walk after dinner. Get your family members or friends moving instead of just sitting on a sofa. You can still talk, enjoy each other and the holiday while you work off that wonderful holiday dinner.

Healthy Thanksgiving tips from Pat McFerren, Personal Trainer and Instructor at Steel Fitness in Bethlehem.

In 2010, going tax-free by converting to a Roth IRA for retirement is a hot topic covered by Business Week Magazine recently. Such a move could save thousands of dollars later in life, say financial experts across the board, pointing to federal and state taxes that are likely increase.

Currently tax rates are at 25 to 35 percent, but if taxes are increased, the rates could go as 45 percent in 2011, and that’s quite a bit of cash to dole out in one’s golden years.

In 2010, those in the annual wage bracket of $100,000 and up may convert from a traditional IRA to a tax- free Roth IRA, according to Bernadette Holland, a certified financial planner, and vice president of the Holland Group, Janney Montgomery Scott, Bethlehem, PA. Holland hosts seminars in her area for those qualified candidates interested in learning more about the changes in federal codes.

One glitch, to convert to a Roth IRA, one needs $35,000 to do so.

In addition to speaking with a qualified financial planner, Holland also suggests interested individuals to inquire about converting to a Roth IRA with their attorney and CPA.

For more information about The Holland Group, Janney Montgomery Scott, visit visit http://www.jmsonlinefc.com/thehollandgroup/

Long-term health care insurance is not necessarily a hot topic around the water cooler. However estate and financial planners assert that long term plans for the retirement and baby boomer set should be getting more buzz, particularly with health care reform and talk of Medicare reductions in the national spotlight.

“As a larger percentage of the population moves into retirement phase, and a larger number of people are living longer, the insurance industry is becoming increasingly competitive with policies for long term health insurance,” says Richard Eckhoff, a certified financial planner with Monmouth Investment Advisors, Lincroft, N.J.

Eckhoff, who also serves as president, Network 1 Assurance, Red Bank, New Jersey, says newer plans address the golden years, and cover whether a long term health need arises.”

Stuart Sturrock, a senior living specialist and co-owner, MillBrook Home Care Partners, Center Valley, Pennsylvania, notes that current health care plans leave a dose of gray areas when it comes to home care, and quality of living.

Currently, plans favor either a senior citizen who is hospitalized, or living solely in a care residence.

“It’s far less expensive and far better for the family if a senior can continue to live at home,” notes Sturrock. He says that many seniors are capable of residing at home, but may need help with the basics: shopping, groceries, basic home chores, bathing, grooming, etc.

Looking at how to improve long term health care needs by allowing seniors to reside at home would greatly reduce anxiety and cost, particularly as Medicare cuts loom ahead, adds Sturrock.

In fact, today’s baby boomers whose own parents have long term health care needs is often a reality check of what they, themselves may be in-store for in the future.

“Most of the problems with care for the elderly occur when there is not enough money to care for them properly. There’s feelings and emotions for loved ones who need it. It is an emotionally loaded topic,” adds Eckhoff.

In most U.S states, the cost of a quality senior care residence or nursing home currently costs about $11,000 a month.

The good news: new long-term health care policies are far more comprehensive than a decade ago. And with experts like Sturrock speaking out about the needs for seniors and home care, perhaps .. will be met.

“The newest policies have evolved tremendously over the past five years, giving far more coverage and peace of mind,” adds Eckoff, noting some points to consider:

• Long term health care plans pays for the cost of long-term care, whether one needs assisted living, or home health care.

• Policies are based on certain “triggers,” or “activities of daily living,” also known as ADL’s in the industry.

• Long-term health care insurance assures health care for those living with needs not covered in a regular hospital.

• Time to consider whether to purchase such a plan, is when one is entering retirement phase. The earlier one enters a plan, the more cost effective.

• Individuals with a family history of long term genetic ailments, may consider purchasing such a plan earlier in life.

• The newest plans are far more cutting edge, and far more flexible than previous plans on the market.

• Consumers should consider such policies from an estate planning aspect, and consider a policy from a larger, recognized insurance name.

1. It’s still not too late to set aside cash and a cash budget for holiday gift giving.
2. This year, early October is a great month to peruse special discounts on pre-holiday bargains for everything from electronics to apparel, toys, gadgets, and jewelry.
3. A credit card should be viewed as a tool, not a necessity for holiday shopping. Thus, if you can’t pay the credit card off the month after you purchase, do not use it for holiday spending.
4. Every time you use a credit card, be aware of the asset ratio and ability to pay back.
5. If gifts or essentials are placed on a credit card this holiday season, be certain to use a credit or debit plan that offsets purchases by accruing rewards you truly need, such as travel, hotels, miles, or better yet, savings in a bank account.
6. Get crafty and create gifts everyone will love on a budget.

Stay tuned to Wellspring Health and Style for our editor’s picks for holiday giving with recipes, and ideas for making gifts from scratch, at home.

First-in-Class Anti-IL-12/23 Biologic Targets Proteins Believed to Play a Role in Psoriasis

Horsham, PA (September 25, 2009) – Centocor Ortho Biotech Inc. announced today that the U.S. Food and Drug Administration (FDA) has approved STELARA™ (ustekinumab) for the treatment of adult patients 18 years or older with moderate to severe plaque psoriasis who are candidates for phototherapy or systemic therapy.  The efficacy and safety of STELARA were evaluated in one of the largest clinical development programs for a biologic medication in the treatment of psoriasis.

STELARA is a first-in-class human monoclonal antibody that selectively targets the cytokines interleukin-12 (IL-12) and interleukin-23 (IL-23), naturally occurring proteins that are believed to play a role in the development of psoriasis.

“Findings from clinical studies showed that approximately seven out of 10 patients receiving STELARA achieved 75 percent skin clearance after just two doses, and maintained response for one year with continued treatment,” said Mark Lebwohl, MD, professor and chairman of the Department of Dermatology, The Mount Sinai School of Medicine, and study investigator.  “STELARA is a meaningful new option for patients with psoriasis that offers maintenance dosing every 12 weeks following two starter doses.”

Read the entire article here.

By Tom Fenstermacher, owner and founder of FACTS Fitness, Newtown Square, PA

Common sense tells you that to lose weight, you need to burn more calories than you consume. This means you will change your daily patterns by increasing physical activity while decreasing food consumption. The first step is an understanding of where you are today.

A person can exist in the following 3 states of energy balance:

1. Neutral Energy Balance – You burn what you consume and will stay the same as you are today.

2. Positive Energy Balance – You consume more than you burn and will gain weight. If you require 2000 calories and consume 2,100 per day, even if the extra 100 calories is a banana you stand to be 700 calories per week in positive energy balance. This will eventually result in 36,400 excess calories per year divided by 3,600 calories per pound of fat is over 10 pounds of weight gain per year. If you are overweight this means that you are existing in Positive Energy Balance, the big question is how much over Neutral Energy Balance are you??

What does this mean? It means that if you cut 250 a day calories out of your diet and begin exercising three days a week, but you are 1000 calories a day Positive Energy Balance, then you are still gaining weight, just not as fast. In fact, you are still in Positive Energy Balance by 642 calories a day or 1.5 pounds per week. (This is the “I don’t get results from diet and exercise syndrome” so many people have.)

3. Negative Energy Balance – You consume less than you burn and will lose weight. Reverse the scenario above and you can see over 10 pounds of weight loss per year from that same banana!

Diets DO NOT WORK! – Wouldn’t you rather be in negative energy balance due to an exercise regimen that burns excess calories and increase 24 hour a day metabolism and will ultimately help you live longer and reduce your risk factors and improve quality of life?

CRASH DIETS ARE ESPECIALLY BAD!! Consider this: You go on a crash diet and begin to deprive your body of its essential needs. Your body doesn’t know you are trying to lose weight, it assumes there is a food shortage in nature and goes into survival mode.

What is survival mode?

It is conservation of energy stores.

What are energy stores?

FAT!

Your body will burn anything it can EXCEPT fat. So, when you lose your 20 pounds on your crash diet and 10 pounds of that loss was in lean muscle that your body consumed what do you think happens?

For starters, it is important to understand that your lean muscle is the key to your METABOLIC RATE or your daily caloric requirement and the more lean muscle you have, the more calories you will burn.

It’s a fact that 98% of people on crash diets gain the weight back. Consider the information above: when you gain your 20 pounds back, the muscle will not return so the net gain is all fat. So all that your CRASH Diet helped you do is become fatter! The problem is that now you have less muscle to burn calories on a 24 hour basis, so you will be predisposed to gaining even more weight.

EATING HABITS 101

What fills you up more, a one pound brick with no calories or one pound of potato chips containing 5000 calories????

Answer- The BRICK!

It is food density that curbs your appetite NOT caloric value. Pick foods high in density and low calories and you will find that you will eat less.

High Density Low Calorie Foods

1. Water

2. Lean Meats

3. High Fiber Foods

4. Fruits/Vegetables

5. Unprocessed Starches

FAT IS NOT THE ENEMY! Fat in moderation is high in density and good for you as well!

Eat slowly…..Your stomach has a lag time to the brain of about 15 minutes. Many of us overeat due to not allowing the stomach enough time to communicate with the brain to say “I’m FULL”.

Know what a serving size is and what your daily servings are per food group. Knowing one without the other is useless. For example, it is OK to have a serving of pasta at a restaurant, but realize that you just had 5 of your 8 servings of starch for the day! It is far easier to count servings than to count calories.

Do not become consumed with counting servings either. Simply think about where your servings are when you are about three quarters of the way through your day, and eat accordingly from there.

YOU MUST INCORPORATE EXERCISE IN YOUR PROGRAM!! The average person loses one pound of muscle every year after the age of 30 due to inactivity. This will decrease your metabolism 50 calories per day for every pound of muscle lost. If you require 2000 calories per day at age 30, by the time you are 35 it will be down to 1,750 calories per day. This means that your in POSITVE ENERGY BALANCE by 250 calories per day. This can translate into 25 pound weight gain in one year!

Cardiovascular Exercise such as running, biking, aerobics, etc., will burn up to 500 calories an hour while you exercise, but has little impact on your metabolism. This is an excellent way to get into neutral or negative energy balance on any given day. If you are 250 calories over your requirement and burn 500 calories, you are 250 under your requirement. This is the difference between gaining 25 pounds in a year or losing 25 pounds during that time. In addition, you will strengthen your heart and lungs, plus reduce risk factors such as heart disease, diabetes, cancer, obesity etc., etc., etc.

Strength Training is the key to maintaining your lean mass! Cardiovascular exercise burns calories while you exercise, but strength training builds and maintains muscle which is the key to maintaining or improving your 24 HOUR PER DAY METABOLISM!!

Accountability is essential and is the number one key to your success. This program will provide accountability as well as educate you on way to hold yourself accountable.

This SIMPLE COMMON SENSE approach will allow you to enjoy a healthy lifestyle, achieve your goals; live longer and healthier without feeling deprived, starved, or overwhelmed.

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