The Big Step

by Lana Carson, Nationally Certified Personal Trainer, Omni Fitness Club

Have you been thinking about starting an exercise program? If you're like many people, the step from "thinking about it" to "doing it" is a BIG one! It's the step that most often resembles Mt. Everest and contains as many obstacles to overcome as does climbing the highest mountain peak on earth!

Although it many seem impossible, the good news is that starting (and sticking) to a regular exercise program is not as difficult as one might think. However, it is going to require a plan. A plan which is determined by your readiness to start an exercise program, the reality of your life and your schedule, and how you are going to handle the obstacles that will inevitably challenge your path.

It takes years to plan and prepare for a climb to the top of the world, all you have to do to tackle your Mt. Everest is ask yourself three simple questions and be honest with your answers.

The first question is this. "How important is it to you that you do everything in your power to maintain your health and improve your fitness?" Be honest. If you answered that it is the highest priority, we look forward to meeting you as a new member. I say this because if you're not ready to invest time and effort into yourself right now, you're not ready to get started. Your physical well being takes time, energy, and an ongoing commitment. Are you ready to make a commitment to yourself? Do you believe that you (and your physical health) is important? (You are &and it is! If you don't believe it for yourself, ask your children, your spouse and your loved ones. I bet they think you're important!)

If you made it past the first question, here's the second. "What are you willing to commit to, or what concessions can you make to incorporate physical activity into your already busy schedule?" Can you get up earlier? Take a lunch break? Turn the TV off for 30 minutes? You must identify when and where you are going to fit this into your schedule. It's a tough one. (But we've already established that you're worth it and it's more important than anything else!)

Let me take some pressure off right now by reassuring readers that you don't have to jump into a four, five or six day per week exercise program or exercise for an hour or more &especially if you're not doing anything right now! Something is always better than nothing and if you start with one day per week, you start with one day per week. That's it! Do what you can do with the time you are willing to commit and feel good about it. Remember, it's just your first step, you're not tackling Everest.

The third question is this. "How are you going to handle the obstacles that are going to challenge your commitment, just when you start to get into the swing of things?" 100% guaranteed it will happen. And when it does, it's going to be a test. This is when you return to question one. How important is this to you? You are going to have things come up: a time constraint, family obligations, work, etc., the list is endless. Who doesn't have a list as long as Everest is high? What separates the individuals who DO exercise, (despite the fact they also have a million other things to do) is a commitment to their physical health and fitness.

What will you do? Quit or commit?

If you're ready, come join us for our "Calling all Couch Potatoes" class on Wednesday nights at 8:00 p.m. Turn your television off one night per week and come enjoy a little exercise. This class is open to non-members and is only $1.00! It's fun, it feels good and it's designed for beginner exercisers. Come join us! (Call Lana for more details at (231) 739-3391.)

If you would like help designing a fitness program that's just right for you, call MarySue or Lana at the Omni Fitness Club at (231) 739-3391.

Spruce Up Your Smile

by Linda Donley, from the offices of James R. Donley, DDS

It's "Spruce Up - Clean Up Time" and many of us are throwing out the winter blahs and thinking SPRING!

It's time to get out the paint and do a little cleaning inside as well as think about planting flowers and gardening. While you are at it, take a look in your own mirror and think about sprucing up your smile.

Whitening is always a quick and easy way to make your smile bright. Beginning March 1 we begin participating in our annual Smiles for Life campaign where anyone can make an appointment to whiten their teeth while making a donation to Smiles for Life, which may be tax deductible. This organization has contributed over $24 million to needy children across North America in the last 10 years.

Take a good look at your toothbrush to see if it needs replacing. Once the bristles break down, they are not doing their job at keeping your teeth clean.

Many of you may be using an electric toothbrush. If you have an old head for your toothbrush, write a word on a chalk board and see if your electric toothbrush will clean off the chalk or just move it around. If it is only moving the chalk around, it is not cleaning your teeth. We feel the best electric toothbrush is the Rotadent, which can be purchased here and does clean extremely well.

Are you one of the people who does not make time to floss every day? There is a device on the market called Hydro-Floss, which will clean under the gums as well as floss, if used properly.

Look at the ingredients in your toothpaste. Does it contain a foaming agent called sodium lauryl sulfate, which is also used to degrease engines? The main ingredient in many mouthwashes is alcohol, which dries out the mouth. Alcohol can contribute to cancer occurring. We feel better products are Closys toothpaste and Closys mouthwash which kill the bacteria that give you "bad breath," instead of masking the problem.

Remember, your smile is one of the first things another person notices, so take some time to give it a spring makeover. We can help you get and keep that beautiful wide smile you deserve.

Dr. Donley and staff can be reached at (231) 744-6661. Their offices are at 166 N. Causeway in North Muskegon.

Replacing Missing Teeth is Important

by Monica J. Lakatos, D.D.S., Northshore Dental Associates

When teeth are missing, the space affects all the teeth surrounding it.

Teeth need opposing force to keep them in place. Upper teeth stay "up" because the lower teeth push against them while chewing. The same is true for the lower teeth, they stay in their spots because of the upper teeth. This phenomena also happens forward and backward in the mouth. If a back tooth is lost, the ones behind the space tend to "fall into" the space left. They continue to lean and lean; sometimes they tip over entirely and have to be removed.

Because of this dynamic in the mouth, it becomes extremely important to replace missing teeth. One missing tooth is not an isolated problem. It affects all the teeth and the way they fit together. There are three ways to replace a missing tooth.

1. Implant - this is the most desirable way to replace a missing tooth. It actually involves replacing the tooth root with a titanium rod. This piece of titanium actually looks like a screw with threads to which bone will attach. After attachment, a tooth is placed on top. These look great and will work just like a natural tooth. Cost for an implant is about the same as a bridge but it will probably last longer due to the fact that implants do not get decay or gum disease in the way a natural tooth will. Implants also are desirable because the teeth on the sides of the space are not affected in any negative way.

2. Bridge - this is another way to replace a missing tooth. It involves prepping the teeth on either side of the space in the way you would for a crown. In the lab, they fabricate a one-piece unit that covers three teeth, the two teeth on the sides with the fake tooth between them. It is cemented into place and functions just like natural teeth. The downside of this procedure is that the teeth on either side have to be cut down, which obviously is an irreversible procedure. If the teeth on either side need crowns already, then this becomes a more desirable option. Keep in mind though, that the teeth on either side could end up needing a root canal in the future. In some cases, bridges cannot be used, as when several teeth in a row are missing or if the surrounding teeth have bone loss due to gum disease.

3. The only other option is to use a partial denture. This is least desirable for most people because it is removable and sometimes visible. It does feel unnatural and people initially can have trouble eating and speaking. It also places stress on the teeth that hold it in place. The benefits are the low cost and the fact that there is one fee no matter how many teeth are missing.

If you have missing teeth, discuss with your dentist the options for you. He or she can present several treatment plans to you so that you can make an educated decision on how to replace those missing teeth.

Monica J. Lakatos, D.D.S., at Northshore Dental Associates, 1179 Whitehall Road in North Muskegon, can be reached at (231) 744-6100.

Winter Mental Health

by Eric Johnson, Manager, Health Hutt

Occasionally everyone feels sad, but the feelings soon pass, lasting only a day or so.

When it last longer and you have some of these symptoms: persistent anxious, sad empty feelings, hopelessness, negative, guilty, helplessness, irritable, restless, loss of interest in hobbies or favorite activities, fatigued, decreased energy, difficulty in concentrating and remembering details, sleep disorders, overeating or loss of appetite, persistent aches and pains, cramps or digestive problems, you could be experiencing depression.

Addressing nutritional deficiencies with the following supplements may help combat depression.

- A multivitamin daily, containing the antioxidant vitamins A, C, E, the B-complex vitamins, and trace minerals such as magnesium, calcium, zinc, and selenium.

- Omega-3 fatty acids, such as fish oil.

- Vitamin C, 500 to 1000 mg.

- Co Q10, 100 to 200 mg.

- 5-hydroxytryptophan (5-HTP), 50 mg.

- Probiotic supplement (containing Lactobacillus acidophilus and other species)

- SAMe (s-adenosyl-L-methionine)

- L-theanine, 200 mg. one to three times daily, for nervous system support.

- Melatonin, 2 to 5 mg., one hour before bedtime

- St. John's wort (Hypericum perforatum) standardized extract, 300 mg. two to three times per day, for depression. Check with your health care provider if you are taking prescription medications.

- Kava kava (Piper methysticum) standardized extract, 100 to 250 mg. one to three times daily, as needed for symptoms of stress and anxiety. Talk with your health care provider before taking kava kava if you have an unhealthy liver.

- Ginkgo (Ginkgo biloba) standardized extract, 40 to 80 mg. three times daily, for blood flow and depression.

- Green tea (Camellia sinensis) standardized extract, 250 to 500 mg. daily, for antioxidant and general health effects. Use caffeine-free products. You may also prepare teas from the leaf of this herb.

- Rhodiola (Rhodiola rosea) standardized extract, 100 to 600 mg. daily, for antioxidant and anti-stress activity.

Stop in today at one of the three locations of the Health Hutt for more information and ideas for your health!

To ask about natural remedies or other vitamin supplements phone the Health Hutt closest to you. In Muskegon call (231) 739-1568. Be sure to watch "Forever Young" Wednesdays at 3:00 p.m. and 9:00 p.m. and Thursdays at 3:00 a.m. and 9:00 a.m. on Comcast Cable 97.

Welcome to Medicare Physical is Free

from Muskegon Surgical Associates, P.L.C.

The "Welcome to Medicare" physical offers a free, one time ultrasound/Doppler screening to check for an Abdominal Aortic Aneurysm (AAA) for qualifying seniors.

Qualified seniors include men who have smoked sometime during their life and men and women with a family history of Abdominal Aortic Aneurysm. You must be new to Medicare, not an existing Medicare patient, and a referral from your family doctor is needed.

Vascular surgeons, like those here at Muskegon Surgical Associates, are the only physicians treating vascular disease today who can provide all the available treatment options for AAA. 

Testing is easy to schedule. Call (231) 739-1931 and request "Welcome to Medicare Abdominal Aortic Aneurysm (AAA) testing."  It is important to inform our schedulers of the "Welcome to Medicare" referral, because the billing codes need to specify the testing as a qualified "Welcome to Medicare AAA Screening."

The Medicare AAA screening benefit became a law on February 8, 2006, as the Screening Abdominal Aortic Aneurysms Very Efficiently (SAAAVE) Act, a provision of S.1932, Deficit Reduction Act of 2005, also known as the Budget Reconciliation. The law became effective January 1, 2007.

We are dedicated to providing quality vascular ultrasound/Doppler procedures for patients. Referral forms that include all of the vascular Doppler procedures provided by the Vascular Lab of Muskegon Surgical Associations are available to physicians by calling (231) 739-9461.

Patients looking to schedule the Welcome to Medicare AAA testing can call us at (231) 739-1931.

The Vascular Lab of West Michigan, a division of Muskegon Surgical Associates, PLC, is located at 1316 Mercy Drive, Entrance B, in Muskegon. More information is available at www.msapc.com.