February 2011

February 2011

EXPERIENCE A W3 LFESTYLEApartment Living at itrsquos Best

Bad EatingHabits5

Tangled up in Food

CREATETOILET PAPERTurn office documents into toilet paper

MixedSignalsMaking Sense of the NewNutrition Rating Systems

Your InnerCALM

Reclaim

ServiceDead

DEMAND BETTER

Is Customer

Info 101Financial Wellness

A W3 LIFESTYLE MINIZINE

Upcoming EventsWe canrsquot wait to have

some great fun with you in 2011 Please email us your event suggestions After allyou are always the guest of honor

Letter from the Community Management TeamAwarded a National Apartment Designation as a W3 Lifestyle Community

Only a small percentage of apartment communities within a given market can hold the W3 Lifestyle designation This National Apartment Designation represents Superior Resident Services and Superior Product Quality Our community has achieved this great honor

In 2011 we have many exciting things coming up including some fantastic resident events as well as your continuing to receive this publication every month which will always be jam packed with useful information We may even have a few other tricks up our sleeves It is our goal to make sure your living experience here is the absolute best that it can be

YOU are what makes our community so special and we appreciate your desire to assist us with keeping it clean and making it a great place to live for not only yourself but for your neighbors as well Anytime you see anything that needs repaired on the community please feel free to let us know so that we can attend to it quickly

COMMUNITY INFO - W3 LIFESTYLE 3

Click Image Below toJoin Your Community

on Facebook

Click Image Below toJoin W3 Lifestyle

on Facebook

Shiloh Valley OverlookCommunity Manager

Stephanie Gifford

Assistant Manager Johsua Kinney

Leasing Consultants Brittany Fricks

Maintenance SupervisorJason Branson

Phone(770) 590-8673

Fax(770) 590-9317

Emailshiloh-pmpegasusresidentialcom

Websitewwwshilohvalleyoverlookaptscom

Newsletter Advertising Inquiries

Todd Sherman

770-886-1881 ext 102toddw3lifestylecom

Tell all of your friends about what it is like living at a W3 Lifestyle designated

community

National Apartment Designation wwwW3Lifestylecom

SHILOH VALLEY OVERLOOK

Community Description

Community Amenities

Directions to Community

Come and enjoy the convenience to work shopping restaurants and entertainment while nestled in with national parks and historical monuments Yoursquoll love the overwhelming amount of upscale amenities spacious apartment homes and the luxurious lifestyle All this and more await you Come by today and see why Shiloh Valley Overlook will be your

Take I-75 N to Barrett Pkwy exit 269 Turn left at 3rd light onto Home Center Blvd Turn left onto Barrett Lakes Blvd then left onto Shiloh Valley Dr Go to stop sign and turn left The office is on the right

Modern One Two amp Three- Bedroom Apartment Homes High Speed Internet Acess Crown Molding Ceramic Tile entries Fire alarms and sprinkler systemsFull-Size Bathrooms Built-in Microwave

Childrenrsquos play area Laundry FacilitySwimming Pool Tennis Courts Car Care Center Controlled AccessOutdoor grilling sites Lush landscaping 24 hour emergency maintenance

2100 Shiloh Valley Drive - Kennesaw GA 30144

wwwshilohvalleyoverlookaptscomNational Apartment Designation

Office HoursMon-Fri 9-530Sat 10-4

Phone 770-590-8673eMail shilohvalleyoverlookpegasusresidentialcom

BESTBESTOF THE

Awarded

A W3 Lifestyle CommunityShiloh Valley Overlook has been designated as a W3 Lifestyle community for being one of the Best of The Best apartment communites - Superior Resident Services and Superior Product Quality

Updated October 2010

W3

LIFESTYLE

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Visit the W3 Lifestyle facebook page become our fan and get the latest updates and special deals specifically for W3 Lifestyle followers

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Special Retailer and Restaurant Discounts for W3 Lifestyle Community Residents


Getting StartedEXPERIENCE A W3 LFESTYLE

Apartment Living at itrsquos Best

David WolfeW3 Lifestyle

Hello and welcome to the digital edition of Experience A W3Lifestyle Minizine - a more innovative and paper-free way to enjoy community news Forward-Thinking articles Healthy Living advice and so much more

Reading Experience a W3 Lifestyle onine is simple Browse the Minizine page by page by using the right and left arrows in the navigation buttons at the sides of the pages or at the top of the page - whichever is more convenient for you

This digital edition gives you convenient ways to

Print the articles you like bestDownload whole issuesShare Articles with family and friends by emailing edition or posting to your Facebook Twitter etcClick on Live Hyperlinks to instantly access Web resources included in articles and advertisementsAccess the Minizine when you are away from homePersonalize Page Views so they are comfortable for you to read

All of the above opportunities can be accessed via the comman buttons at the top of the page

On more thing we like about the digital edition Itrsquos easy on the planet we all share Reading the Minizine online not only spares natural resources including trees and fossil fuels it also reduces waste and minimizes environmental pollutants including the greenhouse gases associated with global warming

So thank you for giving our Community Minizine a try As always we appreciate you being a part of our great community

Happy reading

David WolfeDavid Wolfe W3 LifestyleExperience a W3 Lifestyle Minizine


on Facebook

Our relationship with food is complicated - and often a little confounding Here are five problem-eating

patterns that may be standing int he way of your health and happiness - and how to unsnarl them for good

By Catherine Guthrie

Even the healthiest eaters are prone to occasional food transgressions mdash a dinner downed in front of the TV a lunch wolfed down on the way to an appointment a snack attack that sneaks up on us As long as such lackluster eating experiences are the exception and not the rule theyrsquore probably no cause for worry But what about when the occasional ldquowhoopsrdquo becomes part of a more persistent pattern

Over time such patterns can become ingrained tendencies mdash unconscious ways of interacting with food so automatic and so subtly destructive we donrsquot fully recognize the damage theyrsquore doing to our bodies and minds or just how habitual theyrsquove become

The first step in disentangling ourselves from such tendencies is identifying where problem-eating patterns may have taken root in our own lives The next step is deciding which of those patterns we want to take on first mdash and how

ldquoTrying to address too many habits at once is overwhelmingrdquo says Brian Wansink PhD director of Cornell Universityrsquos food lab and author of Mindless Eating (Bantam Books 2006) ldquoFor most people changing one or two habits at a time is plentyrdquo

To help make your untangling efforts easier and more successful wersquove investigated five of the most common problem-eating patterns Read on to get expert insight on the ways each might be affecting you and how mdash with awareness and self-compassionate experimentation mdash you can break free of them for good

Eating too fast is endemic to a fast-paced way of life ldquoWe live too fast we drive too fast we talk too fast why should our relationship with food be any differentrdquo asks Marc David MA founder and director of the Institute for the Psychology of Eating and author of The Slow Down Diet (Healing Arts Press 2005) ldquoLearning how to slow down with food is a metaphor for slowing down with liferdquo

Mind-Body Toll Bolting your food robs you of the full satisfaction of eating leading you to eat more than you otherwise would Digestion starts with the brainrsquos sensory experience of seeing food smelling food and anticipating food David explains ldquoWhen you eat too quickly you bypass foodrsquos sensory pleasurerdquo Both biochemically and neurologically he notes ldquothis has the effect of slowing the metabolism and diminishing your bodyrsquos ability to burn that food as fuelrdquo

Eating too fast also inhibits proper digestion David explains Do anything quickly and you trigger the bodyrsquos stress response (aka fight or flight) As a result breath becomes shallow blood is channeled to the arms and legs and digestion shuts down

From an evolutionary standpoint turning off digestion made sense Speed often meant danger If a tiger was on your heels digesting lunch wasnrsquot a big priority Today our environment is less immediately threatening but our basic biochemistry hasnrsquot changed Devour an egg-and-cheese muffin in rush-hour traffic and the bodyrsquos fight-or-flight response kicks into high gear Digestive enzymes dry up gut transit time may speed up (causing diarrhea) or slow down (causing constipation) and nutrient absorption grinds to a halt

Speed Snarfing

Speed Snarfing (conrsquot)bull Guard mealtime David calls on Americans to ldquoreclaim their right to dinerdquo That means scheduling dedicated time to sit down at a table and savor your food Fend off the impulse to whittle away your lunch hour running errands or downing breakfast at your computer

bull Take five to 10 slow deep breaths before every meal to flip on the bodyrsquos relaxation response a built-in protection against stress Breathing deeply expands the diaphragm stimulating the vagus nerve which runs from the brain to the colon and activates the relaxation response thwarting fight or flight

bull Pace yourself If you normally eat breakfast in five minutes for example take 10 ldquoIf you are a fast and furious eater itrsquos time to change gearsrdquo says David ldquoThe more time we set aside for a meal the more we place ourselves in the optimum state of nutritional and calorie-burning metabolism The less time we take for a meal the less the body is able to determine when it is fullrdquo

If you hide chocolate in your desk drawer stash potato chips in the utility closet or keep a candy bar in your nightstand itrsquos a sign you have mixed feelings about your own snacking tendencies Sneaking food implies that the food andor the appetite for that food is ldquobadrdquo says David ldquoWhen you label things lsquobadrsquo like any good criminal you will do it in secretrdquo

Mind-Body Toll Secretive eating feeds the shame spiral that perpetuates poor eating habits ldquoAny behavior that takes place in secret tends to go hand-in-hand with shamerdquo says Michelle May MD a board-certified family physician and author of Eat What You Love Love What You Eat (Greenleaf Book Group 2010) ldquoIf I eat something lsquobadrsquo then I feel guilty and I feel like a lsquobadrsquo person for doing itrdquo

The brain is similarly shackled by joyless eating Compared with actively savoring food eating in secret can create stress which means the release of fewer endorphins the pleasure chemicals that promote digestion Endorphins help assimilate nutrients and ultimately burn calories ldquoThe chemistry of pleasure is intrinsically designed to fuel metabolismrdquo says David ldquoWhen food comes with a helping of guilt the nervous system registers only a minimum of pleasurable sensations and we are physiologically driven to eat more Wersquore compelled to hunt down the pleasure we never fully receive even though itrsquos continually within our grasprdquo

Eating furtively easily leads to overeating because it allows you to skirt the emotions at the heart of the issue Instead of sitting with an uncomfortable situation or emotion seeking a quick pleasure fix through food becomes a way to change or manage emotions quickly says May When the urge strikes to eat behind closed doors stop and ask yourself what emotion you are trying to escape ldquoYou may think you are overeating lsquojust because it tastes goodrsquo or lsquobecause you lack willpowerrsquorsquorsquo says May but thatrsquos rarely the case ldquoThe lsquowhyrsquo becomes clear only when you explore the feelings that underlie your actionsrdquo

bull Notice which foods you stash or squirrel away Note what triggers the desire for that food What scenario typically precedes the sneak attack Which foods cause the greatest guilt Next time the urge to stealth-eat strikes David suggests asking yourself ldquoWhat is my body really hungry forrdquo Other than food what comes to mind

bull Donrsquot allow others to shame you ldquoThere may be people in your life who feel like they can judge what yoursquore eatingrdquo says May ldquoTell them lsquoI appreciate your intention but when you tell me what I can and canrsquot eat I feel angry and guilty and it actually makes me feel like eating more Irsquod appreciate it if you stop commenting on my food choicesrsquordquo

bull Redirect your inner rebel Sneaking ldquoforbiddenrdquo foods can be a thrill ldquoTherersquos a part of us that likes breaking the rulesrdquo says David ldquoand engaging in secret eating can be excitingrdquo If thatrsquos true for you look for other ways to appease your inner rebel Say do or try something a little edgier than you normally would or look for a way to more openly express your authentic self

Secret Snacking

3Ways

toBreak

Free

3Ways

toBreak

Free

Starving and StuffingTuning out the bodyrsquos hunger signals during the day creates an energy and nutrition deficit that can set you up for uncontrolled eating later ldquoIf all day itrsquos coffee and cottage cheese then night falls and all hell breaks loose thatrsquos a sign yoursquore setting yourself up for overeating and making poor food choicesrdquo says Keith Ayoob EdD RD FADA a nutritionist at Albert Einstein College of Medicine in New York

This problem-eating behavior mdash sometimes called night-eating syndrome (NES) mdash is more common in men than women and often goes hand-in-hand with weight gain and sometimes depression NES is often defined as eating 25 percent of onersquos total calories after the evening meal more than three times a week ldquoAnd the calories people binge on usually arenrsquot saladrdquo Ayoob says ldquoLetrsquos face it itrsquos hard to make good decisions when you are hungryrdquo

Mind-Body Toll When the body is deprived of food for

more than a few hours blood-sugar levels nosedive That triggers a voracious appetite for quick-energy foods (carbohydrates) On cue you gobble carbs which makes blood sugar rise but doesnrsquot initiate the gentle rolling hills of energy the body needs to stay on its game Instead carb-heavy snacks and meals translate to big blood-sugar spikes and deep valleys ldquoOur willpower is no match for our physiologyrdquo says Annie Kay MS RD lead nutritionist at Kripalu Center for Yoga and Health and author of Every Bite Is Divine (Life Arts Press 2007) ldquoThe biggest determinant of hunger later on is big drops in blood sugar early in the dayrdquo

A 2007 study published in the International Journal of Obesity found a strong correlation between NES and weight gain And that makes sense because eating in the middle of the night mdash when your circadian rhythm has your body in ldquosleep moderdquo mdash makes it harder to process food properly

bull When you finish one meal plan the next At breakfast think ahead to lunch and make a sandwich or pack up leftovers to take to the office After dinner consider what healthy breakfast fare you can enjoy the next morning Maybe slice some strawberries for cereal or make a couple of hardboiled eggs People who want to eat well may need to accept that this involves a certain amount of advance planning says Ayoob ldquoThat doesnrsquot mean you canrsquot ever have treats or be spontaneousrdquo he notes ldquoit just means that planning and prepping healthy options is a mustrdquo

bull Factor a protein source into every meal and snack aiming for a small protein infusion every two to three hours to help keep your blood sugar steady Top your salad with a hardboiled egg or chicken breast eat your crackers with hummus add miso to your bowl of quick-cook noodles or mix up a protein drink if you donrsquot have time for anything else If you graze reach for small-but-filling portions of protein-rich foods like a dozen almonds or a tablespoon of nut butter with apple slices

bull Plan a preemptive strike against the post-work binge Hectic workers often ignore the bodyrsquos needs for nourishment during the day mdash either because theyrsquore too distracted or too busy to eat ldquoAfter work when the brain finally gets permission to attend to our physical needs the body is as ravenous as a neglected dog and so we tend to overeatrdquo says David who suggests eating a high-fiber protein-rich pre-dinner snack to take the edge off hunger pangs and curb the urge to binge later

3Ways

toBreak

Free

Stress FeedingEver made it through a stressful scenario only to be gripped with a sudden compulsion to eat Those cravings probably come courtesy of cortisol a hormone made in the adrenal glands and unleashed into the blood when the body faces a real or perceived threat Elevated cortisol levels arouse the appetite especially sugar and fat cravings Just knowing that can make you more conscious of what motivates your food decisions

ldquoNoticing that you arenrsquot hungry but you feel like eating is half the battlerdquo says May ldquoAsk yourself in that moment what else can I do to addressthis emotionrdquo

Mind-Body Toll Like an air traffic controller cortisol signals where energy is delivered inside the body And studies show that cortisol prefers to divert extra calories into deep abdominal fat (aka visceral fat) which is more detrimental to health than the superficial flab in say love handlesStress also reduces your gutrsquos acidity and consequently its ability to absorb key nutrients A final insult Not only does stress-induced cortisol damage your bodyrsquos ability to digest properly it also decreases your bodyrsquos ability to repair itself

bull Exercise your options If stress sends you running to the refrigerator remind yourself that eating wonrsquot erase the stress says May Try making a list of things you find relaxing such as a hot bath or taking your dog to the park and keep the list on the pantry or refrigerator door Next time you are stressed and tempted to reach for a snack pause to look at the list and consider your alternatives

bull Conserve your energy Keep in mind that the setup for stress-induced splurges can build over the entire day says Kay ldquoPracticing self-awareness such as noticing negative self-talk and taking deep breaths at the first signs of stress can put you on a different pathrdquo Taking more frequent breaks can also help dispel stress making it more likely that yoursquoll get through the day with your self-awareness intact

bull Cut yourself some slack Beating yourself up after a stress-induced splurge only fuels negative feelings Instead acknowledge what happened and move on ldquoTurning to food at times of stress is part of being humanrdquo says Eunice Chen PhD co-director of the eating disorders program at the University of Chicago Medical Center ldquoStress eating only becomes a real problem when itrsquos your only way to deal with stressrdquo

3Ways

toBreak

Free

Mindless Munching

bull When you eat just eat If yoursquore going to have a meal or snack eat it before you sit down to do anything else and then put all edibles away before you begin your next task If you tend to eat while watching TV instead keep your hands busy by folding laundry paying bills giving yourself a pedicure holding a mug of hot tea lifting weights or knitting

bull Make the mechanisms of mindless eating work for you advises Wansink ldquoIf yoursquore three times more likely to eat the first thing you see in the cupboard make sure the first thing you see is something healthy If yoursquore 30 percent more likely to eat more if you face the buffet donrsquot face the buffet If you eat third and fourth helpings of dinner leave the serving bowl on the stove or put leftovers away before you sit down to eatrdquo

bull Never eat out of the package Even if you just want a handful of chips put them on a plate Plating food increases your awareness of portion size says Wansink ldquoDishing out a ration makes you see exactly how much you are eatingrdquo

Mindless eating tends to be most noticeable after the fact You plunk down on the couch with a full bag of chips and before you know it the bag is empty Or you sit down at your desk with a sandwich check your email and suddenly therersquos nothing but crumbs Eating mindlessly is a natural byproduct of a

hyper-stimulating environment says Wansink ldquoWe have too many things competing for our attention and food drops to the bottom of the listrdquo

Wansink calls the food environment we build for ourselves

ldquochoice architecturerdquo In broad strokes his research shows that the easier and more unlimited our access to food the more wersquoll choose to eat Keeping a candy dish on your desk stocking lots of treats in the pantry sitting down with an entire bag of chips and keeping food within reach while we are driving computing having a meeting or watching TV mdash scenarios like these all lay the environmental groundwork for mindless overeating

Mind-Body Toll A 2006 study published in the journal Physiology amp Behavior found that peoplersquos caloric intake can balloon by up to 71 percent when they eat in front of the tube Wansink explains that eating while watching TV is a problem for two reasons ldquoFirst you donrsquot pay attention to whether yoursquove had 14 or 40 potato chips Secondly you often wonrsquot stop eating until the end of the show regardless of whether yoursquore full or notrdquo Another problem Such eating patterns can become mutually reinforcing mdash it becomes hard to watch TV and not eat

The first step to rerouting any problem-eating habit is recognizing it The good news From there change can happen almost immediately Start by implementing one or two healthy shifts and you might be surprised by how many others come along for the ride

You might also be surprised by how much you discover about yourself in the process ldquoThe antidote to modern food culture is bringing more self-inquiry into your dayrdquo says Kay ldquoThis is far from a chore mdash itrsquos a juicy opportunity to delve into whatrsquos going on in your body and mindrdquo

3Ways

toBreak

Free

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Advertising runs for 1 year and includes 4 Full Page 4 Half Page and 4 Quarter Page ads All Full Color and All Fully Interactive Pricing is as low as $150 per year The biggest ldquono brainerrdquo in advertising

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Quick amp EasyEclair CakeProvided by allrecipescom

By Cathy Gordon ldquoThis is a very quick and simple no bake dessert cake It uses graham crackers and a pudding mixture It tastes just like an eclair but there is enough for a crowd It is a great recipe for children who are learning to cook there is no baking involved or any power kitchen tools Just a bowl and a spoonrdquo

Ingredients2 (35 ounce) packages instant vanilla pudding mix1 (8 ounce) container frozen whipped topping thawed3 cups milk1 (16 ounce) package graham cracker squares1 (16 ounce) package prepared chocolate frosting

DirectionsIn a medium bowl thoroughly blend the pudding mix whipped topping and milkArrange a single layer of graham cracker squares in the bottom of a 13x9 inch baking pan Evenly spread half of the pudding mixture over the crackers Top with another layer of crackers and the remaining pudding mixture Top with a final layer of graham crackersSpread the frosting over the whole cake up to the edges of the pan Cover and chill at least 4 hours before serving

We have many advertising opportunities in your monthly

Minizine Itrsquos easy to earn your $50 VISA Gift Card for the Holidays - Tell the places you shop that they need to be advertising in your monthly

community Minizine

When they call us at 770-886-1881 ext 101 to advertise and they tell us you referred themonce they begin

advertising YOU get a$50 VISA Gift Card

Earn a$50 VISA Gift Card

NO Car Dealer companies are supporting your community yet with Special Discounts



Super Recycling Idea Turn Office Documents into Toilet Paper

(NaturalNews) A Japanese company known as Oriental has invented a device that recycles office paper into toilet paper onsite

ldquoAll the customers needs to do is put the shredded paper in take the toilet paper out and supply the machine with waterrdquo said Orientalrsquos technology manager Kimihiro Nozawa

The machine dubbed White Goat can turn 40 regular sheets of office paper into a roll of toilet paper in only 30 minutes According to Oriental the device removes all staples then shreds the paper mixes it with water and turns it into pulp flattens and dries the pulp then converts into a toilet paper roll Accounting of operating costs of the machine it costs only 10 cents to produce a single roll

The Telegraph notes that this is substantially cheaper than a typical roll of high-quality toilet paper which retails for approximately 38 pence (59 cents) The quality of the White Goatrsquos toilet paper is probably closer to that of Tesco Value paper which retails for 11 pence (17 cents a roll)

Yet while the machine may help offices save on toilet paper and offsite recycling costs the up-front cost will still be daunting for many The machine retails for $100000 meaning that it would need to produce 200000 rolls of toilet paper in order to pay for itself This would require running continuously for at least 11 years In addition the machine is 6 feet tall and weighs 1300 pounds

Nevertheless the machine received a prize for innovation upon its unveiling at the 2009 Eco-products International Fair in Tokyo and has attracted a fair amount of attention on the Internet

ldquoI can think of several people whorsquod like to flush their workload down the loo but this takes it to another levelrdquo said James Holland editor of the web site Electricpig

The new ANDI and NuVal food-rating systems strive to make healthy choices easier But they can be misleading too Herersquos how to make sense of the numbers -- and their limitations

By Dennis Cass

For better or worse most Americans have been guided by nutritional directives mdash food pyramids recommended daily intakes guidelines and allowances mdash that exhort them to eat by the numbers Five servings of this 10 grams of that and count those calories please Well-intentioned though they may be these dictums have given rise to a rigid formulaic mindset one that has left many eaters confused An apple a day may keep the doctor away they figure but who knows mdash maybe a 100-calorie snack pack of low-fat vitamin-enriched high-fiber apple chips would be even better Two new numerical food-rating systems mdash the NuVal Nutritional Scoring System and the Aggregate Nutrient Density Index (ANDI) mdash are attempting to simplify matters Piloted in some

Kroger and Whole Foods Market stores respectively both share a common goal of streamlining the process of evaluating various foodsrsquo nutritional merits Although they differ in their approach and delivery both systems ultimately distill the nutrient density of each food into a single numerical score The stated objective of both these rating systems is to help shoppers make healthier choices in the grocery aisles And they may But because they rely on a massive aggregation and simplification of complex information they may also lead consumers to some mistaken conclusions mdash about the true nutritional merits of certain foods about how whole and processed foods compare and more Thatrsquos why for those health-motivated shoppers who want to understand what these food ratings are

reflecting (and what they are not) itrsquos helpful to know not just the numbers but also a little something about the logic and assumptions built into the algorithms that produced them Once you understand both the advantages and pitfalls of each system you stand a better chance of interpreting their results in a way that serves your own healthy-eating goals

The Right and Wrong of RatingsANDI is the brainchild of Joel Fuhrman MD chief medical officer of Eat Right America and author of Eat for Health (Gift of Health Press 2008) ANDI rates mostly whole foods such as vegetables fruits and legumes but includes some processed fare as well It bases its rankings primarily on the amount of beneficial nutrients (such as calcium carotenoids fiber vitamins minerals and antioxidants) present in a given food in

HEALTHY EATING

relation to its caloric value By comparing nutrient values from an equal caloric portion of food ANDI adds up 23 different nutrients to assign each food a number on a scale from 1 to 1000 For example kale and collards earn a perfect 1000 while a white potato rates only a 31 ldquoItrsquos a micronutrient scorerdquo explains Fuhrman ldquoThe basic science behind this is that foods give us macronutrients [carbohydrates proteins fats etc] and micronutrients [vitamins minerals phytonutrients] The more macronutrients we eat the shorter our life span The more micronutrients you eat the longer your life spanrdquo ANDIrsquos approach accordingly reflects the extraordinary nutritional value of low-calorie high-nutrition foods like vegetables Yet it also produces some counterintuitive results giving a number of very healthy foods surprisingly low ratings Walnuts for example get a rating of only 34 out of 1000 despite their beneficial sterols and stenoids Thatrsquos not much better than the aforementioned white potato Fuhrmanrsquos algorithm penalizes walnuts for their relatively high fat and calorie content And that can send a skewed message to consumers says Kathie Swift MS RD a nutrition educator at The Center for Mind-Body Medicine in Washington DC ldquoDo we really want to give a lower score to walnuts than to kale just because they are more calorie denserdquo Swift asks ldquoTo me the big picture is that we need to get Americans to eat more vegetables and nutsrdquo Fuhrman says he agrees that people need to be eating a variety of foods including nuts and seeds legumes and fruits His intent with the ANDI rating scale is not to steer shoppers

away from these healthy choices he notes but rather to get them more excited about super-nutritious foods like dark leafy greens that too many shoppers currently overlook

The Frozen-Pizza Factor Like ANDI the NuVal system rates both whole and processed foods but it rates many more processed options Developed by a team led by David Katz MD MPH director of the Yale Prevention Research Center NuVal takes US government nutrition data from food labels and calculates a single score for foods based on a scale from 1 to 100 with 1 having the lowest overall nutrition quality and 100 having the highest ldquoOur algorithm starts as a simple mathematical equationrdquo explains Annette Maggi RD NuValrsquos senior director of nutrition ldquoIn the numerator are factors that have a positive impact on health vitamins fiber omega-3 fatty acids In the denominator are factors that have a negative impact sodium sugar saturated fat and trans fatsrdquo (For the skinny on saturated fat see ldquoBig Fat Confusionrdquo next page) The formula also factors in ldquoweighting coefficientsrdquo that measure a foodrsquos impact on conditions such as obesity heart disease and diabetes Appropriately fresh vegetables legumes fruits and other whole foods score higher than salty fatty processed foods A mango for example rates a 93 while Chex Mix scores a 13 But the same calorie penalty inherent in ANDI applies to NuVal And canned vegetables (provided they donrsquot contain salt sugar or any sauces) can score just as well as fresh vegetables which undergo no processing at all For example both fresh broccoli and canned Del Monte Fresh French

Green Beans (No Salt Added) rate a 100 Part of the reason says Maggi is that the government doesnrsquot measure the difference in phytonutrients between for example raw green beans and canned green beans NuVal crunched numbers based on ldquothe tools that are available in the marketplace today and that [government] nutrient database is based on raw fruits and vegetablesrdquo Nutritionist Liz Lipski PhD CCN author of Digestive Wellness (McGraw-Hill 1999) declined to comment directly on NuVal or ANDI but she notes that ldquoany system is only as good as the philosophy that underlies itrdquo And most nutritional experts agree that the governmentrsquos food philosophy leaves quite a lot to be desired The USDA Food Pyramid for instance doesnrsquot distinguish between the carbohydrates found in whole brown rice or quinoa and those found in the flours of store-bought breads In Lipskirsquos mind it should Shersquod also like to see food-rating systems consider whether a food is fresh frozen or canned and whether or not foods are organic But Maggi contends that the NuVal system syncs well with the way most Americans really eat mdash and shop ldquoThe average shopper spends 26 minutes to buy 60 itemsrdquo she explains ldquoThatrsquos less than 30 seconds per item which doesnrsquot leave much time to compare brands much less nutritionrdquo

NuVal says Maggi is designed to help consumers trade up within a category So she says if yoursquore looking for a cold cereal go with Postrsquos Shredded Wheat (91) over General Millsrsquo Cheerios (37) because it has more fiber and less sodium

ldquoThe reality is that consumers eat processed foodrdquo she says ldquoThey buy cereal They buy salty snacks We want to help them make the most of these choices from a nutritional standpointrdquo For his part Fuhrman says that although ANDI does score processed foods the ratings system is best used for whole foods mdash which are the foods hersquod like to see us all eat more of Even when processed foods are fortified he notes they simply do not have the full spectrum of micronutrients that whole foods contain Also because the full value of all nutrients canrsquot be properly weighted ldquosome fortified foods may get better scores than they really deserverdquo NuValrsquos algorithm Maggi says takes fortification into account Fortified vitamins and minerals are capped in the rating formula while naturally occurring nutrients are not ldquoIf you look at Total cereal you donrsquot get credit in the score for all of those [added] vitaminsrdquo she says

Big Fat Confusion Another place both NuVal and ANDI invite confusion is in their assessment of fats NuValrsquos scoring system gives walnuts which are high in polyunsaturated fats more credit (82 out of 100) than ANDI does because as Maggi puts it NuVal has stayed abreast of the changing views on nutrients that have an impact on disease such as cholesterol ldquoNot all fats are the samerdquo she says ldquoTrans fat is closely related to heart disease which is a serious expensive and prevalent problem Dietary cholesterol on the other hand is not as closely related to heart disease So itrsquos not as weightedrdquo Both systems however have a bias against saturated fats which have long been wrongly blamed as a primary factor in high cholesterol and heart disease and which are now thought to be critical to many biochemical functions Both ANDI and NuVal assign higher scores to skim or fat-free milk compared with whole milk for example NuVal relegates saturated fats to the same category as trans fats in its formula mdash which explains not only the lower ratings for full-fat dairy but also why fresh coconut rates so low (24) Fresh coconut fares even worse in the ANDI system scoring a paltry 10 Although saturated fat has long been demonized as one of the main reasons people gain weight and fall prey to

heart disease the scientific evidence for this view has never been strong An article published last year in the American Journal of Clinical Nutrition looked at 21 studies involving about 350000 people and found no significant link between saturated fat in the diet and heart disease Increasingly processed sugars and carbs appear to be more important factors (Learn more at ELmagcomheartnews)

Far From Perfect Fuhrman readily admits that ANDI ldquois not a perfect systemrdquo For example Fuhrman says veggies like mushrooms (135) and onions (50) should be rated much higher given their powerful anticancer properties Yet like NuVal ANDI had to base its ratings on what is in the government database and the government does not currently measure the anticancer properties of mushrooms and onions Accordingly says Fuhrman choosing only those foods with the highest nutrient-density score is not the only key to an ideal diet Filling up your shopping cart exclusively with ANDIrsquos (or NuValrsquos) top-ranked goods would probably leave you short on healthy fats for example as well as a little low on variety Still by comparing the ratings of foods in particular categories a smart shopper can come away with a sense of which foods deliver the most nutritional bang for the buck and that might encourage consumers to try vegetables and fruits they might otherwise pass by When yoursquore in the produce section at your local Whole Foods Market looking at fruits for instance yoursquoll see from the ANDI ratings that apples (72) are rated higher than bananas (30) but not as highly rated as blueberries (130) or strawberries (212) That just might make you toss some berries in your basket

ldquoThe average shopper spends 26 minutes to buy 60 itemswhich doesnrsquot leave much time to compare brands much less nutritionrdquo

How to eat simply and well mdash with-out doing the math

Flummoxed by all the numerical rankings and ratings that supposedly simplify life in the grocery store ldquoNutritionally speak-ing wersquore drowning in information but wersquore starving for knowledgerdquo says Kathie Swift MS RD a nutrition educator at The Center for Mind-Body Medicine in Wash-ington DC If yoursquore looking for an easier way to make healthier choices consider some ultra-basic tips

bull Embrace a wide variety of whole foods All of them are good for you in balance and moderation

bull Aim to maximize your intake of brightly colored high-fiber veggies

bull Donrsquot eliminate whole foods rich in healthy fats complex carbs and phytonu-trients mdash regardless of rankings

bull Do moderate your intake of foods high in sugars (added or otherwise) and minimize your intake of processed flours sugars starches and fried foods

bull Replace some of the grains and starchy foods in your diet with leafy plants and legumes

bull When you do eat grains substitute whole intact grains for refined grains and flours

bull When possible opt for locally and or-ganically grown whole foods

bull Drink plenty of water less of most other beverages

bull Emphasize quality over quantity and invest the majority of your food budget in nutritious choices

NumbersHad Enough of

Above all Fuhrman says he simply wants shoppers to see how powerful green vegetables are ldquoI want people to think lsquoI should make a green vegetable every night for dinnerrsquordquo NuValrsquos Maggi wants to help folks make better choices in every aisle ldquoIf yoursquore looking for a canned vegeta-

ble as a side dish then you can trade up from Del Monte canned green beans [59] to Del Monte canned spinach [76]rdquo says Maggi ldquoOverall the message of guidance is a good onerdquoEven Kathie Swift sees systems like ANDI and NuVal as a step in the right direction She notes that while she and

other nutrition experts are debating the finer points of various food-rating programs ldquothe average person is still eating total craprdquo The ratings systems are useful as an on-ramp to better eating she says ldquoLetrsquos get you started here and then move you uprdquo

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Do you fly off the handle at the slightest provocation or mount a major defense to even the slightest criticism Herersquos how to ditch the drama -- and manage a more measured response

WHOrsquoS OVERREACTINGBy Jon Spayde

Perhaps it was meant as a helpful suggestion Maybe it was intended as a straight-up accusation or invitation to argue Either way if it sends you into emotional hyperspace it will probably result in an ugly aftermath mdash a blowout with your spouse or a nasty encounter with a coworker The resulting surge of stress hormones can leave everyone feeling shell-shocked And harsh words spoken in haste can do lasting damage to your relationships So how do you prevent spontaneous seemingly uncontrollable overreactions from getting the better of you According to Judith Siegel PhD LCSW author of Stop Overreacting Effective Strategies for Calming Your Emotions (New Harbinger 2010) heeding ldquoearly warning signalsrdquo from our bodies can give us a chance to dampen emotional fires before they burn out of control

Barriers to Overcomebull The triggering emotions There are four main triggers for overreaction says Siegel envy rejection resentment at being criticized and loss of control Even the most seemingly benign interaction may spark one of these responses triggering our fight-or-flight response and limiting our ability to react in a rational or constructive way

bull Black-or-white perception As an emotional overreaction builds yoursquore likely to see situations or people as either all good or all bad ldquoAt those momentsrdquo says Siegel ldquoitrsquos as if we had a two-drawer filing cabinet in our heads When the lsquobadrsquo drawer is open the lsquogoodrsquo one has to be closed We canrsquot see any redeeming features in the situation or the other personrdquo

bull Flooding ldquoIn addition to dealing with the challenging moment at hand you may find that every old and negative emotional memory associated with the situation floods over yourdquo Siegel explains That can make the current situation seem bigger and more connected to higher stakes than it really is

bull Feeling entitled The black-or-white response intensified by ldquofloodingrdquo can result in your feeling justified in having an outburst or other extreme reaction

How to Copebull Notice the bodyrsquos signals ldquoYour neck may get tense your heart may start to poundrdquo says Siegel ldquoAnxiety which is a bodily response may encourage

your thoughts to start racing These are warning signalsrdquo If yoursquore in tune with your body and recognize these signs yoursquoll be better able to shift emotional gears and avoid overreacting

bull Breathe Conscious breathing will help you interrupt the fight-or-flight response and give you a chance to shift out of overreaction mode Practice deep breathing whenever you feel your bodyrsquos warning signals switch on

bull Assess your state Feeling tired Emotionally ragged Experiencing low blood sugar If so Siegel suggests it may be wise to withdraw from the situation and revisit the issue when yoursquore feeling more centered and self-composed

bull Name the emotions Neurologically overreaction is a loss of access to the left brain ldquoNaming the feeling that yoursquore having in the moment mdash anger loss of self-esteem mdash requires reflection and searching the memory and thatrsquos a left-brain activityrdquo says Siegel ldquoIt reestablishes the neural networks that connect left brain and right and restores balancerdquo

bull Recast criticism ldquoStrive to reframe less-than-positive input as useful informationrdquo advises Siegel In the face of criticism ask yourself What can I learn from this feedback How can I use this information to improve myself or my situation By asking constructive questions you can turn what might have been battleground moments into learning opportunities

Our wallets got quite a workout during the holiday season and many of us are still straddled with credit card balances that we need to pay off Meanwhile folks are defaulting on their loans accruing debt and forgetting the day they decided to save rather than spend

And itrsquos not just us who too often let things slide losing track of expenditures and failing to put aside some cash for a rainy day itrsquos happening at the national and state levels too

And that makes right now during Financial Wellness Month the perfect time to put money matters center stage--for the young the old and the government too

On the national level

bull The national debt as of 200 pm on January 25th $1407630701813488

bull Each citizenrsquos share $4542036

bull And the debt has been rising an average $417 billion per day since 92807

As for Pennsylvania the latest projections suggest that the budget deficit may be as high as $4 billion even $5 billion

Meanwhile according to the Federal Reserve and the US Census Bureau households carry on average $114434 in debt which includes mortgages credit cards and student loans And speaking of credit cards itrsquos estimated that as of last year Americans owed $1177 billion-or about $6500 per cardholder

And as if thatrsquos not bad enough 512 of us have no retirement savings

So whatrsquos a person to do One option seek the advice and assistance of a Financial Recovery Counselor aka Money Coach such as Karen Polis founder of Follow Mantis Her stated goal ldquoTo help people create healthy money behaviors and get clarity about their financial situation so they can make empowered choices and begin living the life they desirerdquo

Her first step is to make sure you track all your money so you can see concrete results in black-and-white and connect behaviors with consequences Meanwhile she offers these tips

bull Become financially literate starting with educating yourself about compound interest defined as interest calculated on the principal amount invested which is then added to the principal amount and compounded again It can work to your benefit-or just the opposite

bull Save a portion of your income every week after paying the bills instead of spending whatrsquos left on frivolous purchases or in an attempt to impress others

bull When your kids want the latest gadget or upgrade be sure to let them pay for it themselves-or do without

bull Make wise and realistic career choices based on lifestyle and financial goals

bull Save and invest for retirement-the younger the better--and consider it saving for ldquofinancial freedomrdquo

In the meantime talk to your kids about money teaching them about borrowing and debt credit cards the value of a dollar via a realistic allowance and the importance of savings too In other words put the piggy bank to work better yet open a savings account in your childrsquos name

To help you get your message across consider the Financial Fairy Tales written by Daniel Britton for the 6- to 10-year-old set complete with activities

For older kids therersquos Mike Kellyrsquos Financial Advice for the New High School Graduate Each chapter can be read as needed and offers a short summary of key points plus stories a quiz and more

Bottom line make this Financial Wellness Month the time to put your financial house in order-and get your kids in on it too After all as President John Adams once cautioned ldquoAll the perplexities confusion and distress in America arise not from defects in their Constitution or Confederation not from want of honor or virtue so much as from the downright ignorance of coin credit and circulationrdquo

Info 101 Financial Wellness

Is Customer Service Dead

by David Wolfe

What happened to the days when Customer Service was the absolute top priority When you visited a retail store and it was your expectation that everything was clean and you were not only greeted but always knew you had somebody to turn to if you had a question Or when you went to a restaurant and the expectation waswellgood food cooked the way it was ordered

When as a society did we switch from the expectation of good service being the normal requirement to it being the exception We no longer take the time to write complaint letters nor even waste our time waiting for a manager to complain to Because after all poor service levels have become the normal day to day operating expectation and nothing is going to be done to rectify it properly We are shocked when we actually receive good service and if we receive SUPERIOR service then please pick us up off the floor in absolute shock and amazement

People blame it on the fact that people are getting paid minimum wage at restaurants and retail stores So When I started working I worked for minimum wage and I was surely expected to handle each and every customer with superior results If somebody doesnrsquot like what they are getting paid they should quit If they canrsquot afford to quit well then saddle up because expectations need to be met You canrsquot expect a paycheck and yet be as mean as you want and drive customers away from the company paying your salary no matter how big or small your salary might be

Have we as a society become such awful customers that businesses do not want to deal with us anymore Irsquove certainly seen my share of customers complaining and moaning about things that even made me want to smack them Is it our fault as customers Did we do this to ourselves

How many times have you gotten home only to find your fast food drive through order was wrong or missing something How hard is it people You take an order punch it into the computer fill the order based on what you see on the computer screen and give it to the customer so that they can drive away in pleasure However it hardly ever turns out this way Again how did we get to the

point that when it actually is right we celebrate and rejoice versus having it as a normal expectation

I came from a time and training that if you didnrsquot get good service then you didnrsquot pay It was as simple as that If you hired a DJ for a party and they were late or they made disrespectful comments that offended people you simply did not owe for the servicebecause it wasnrsquot what was expected If you got your food messed up by the kitchen then you got it redone correctly and your bill was cleared so that the management made sure you came back as a valued customer Not any more now you get a smilemaybe an apologyand a free dessert What happened here

Customer Service levels have decreased on a national if not global scale Itrsquos time as consumers that we take back service level expectations The customer is supposed to always be rightright But waitI can remember seeing a customer bring back a jar candle that was completely used down to perhaps enough wax that just covered the bottom of the jar Her reasoning for bringing it back She said that she paid for the entire jar to burn and it didnrsquot so she wanted a full refund or to exchange it for a brand new one Bad behavior like this is perhaps part of why things are how they are today

Be a good customer while expecting superior customer service levels Demand to be treated right and maybe we can take this country back and begin getting what we pay for again Have reasonable expectations but demand nothing less than being treated fairly and appropriately Take the time to write those letters to companies that disappoint you and explain how things need to change Perahps if we all start demanding better we will start getting better Letrsquos breathe some life back into Customer Service Level Expectations

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some great fun with you in 2011 Please email us your event suggestions After allyou are always the guest of honor







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by David Wolfe













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3Ways

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By Dennis Cass





HEALTHY EATING


























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by David Wolfe













New Clients Only


your needs







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Mindless Munching











3Ways

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By Dennis Cass





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by David Wolfe













New Clients Only


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Only $4900 ($249 Value)

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Tell Your Friends










advertisewith us

click here















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By Dennis Cass





HEALTHY EATING


























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by David Wolfe













New Clients Only


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wwwChiro4Sportsnet



$25 flu shots










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community Minizine
















By Dennis Cass





HEALTHY EATING


























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by David Wolfe













New Clients Only


your needs







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Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends











By Dennis Cass





HEALTHY EATING


























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by David Wolfe













New Clients Only


your needs







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Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends



































DEALSW3


50 Savings





































by David Wolfe













New Clients Only


your needs







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Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends














































by David Wolfe













New Clients Only


your needs







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Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends













New Clients Only


your needs







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Tell Your Friends













Highlights




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February 2011

Documents

Transcript of February 2011