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Out-of-the-box exercise: Good health starts with small steps

Working out regularly is a great step toward overall fitness, but it can be very easy to get in a rut. That can equate to boredom and possibly to stalled progress, both of which can lead to skipped workouts. Get back on track by thinking out of the box.

Kendra Rorabaugh, group fitness supervisor at the Prisma Health (formerly Greenville Health System) Life Center, says keeping it simple can go a long way toward jumpstarting new thinking about exercise. Rorabaugh is also featured in Prisma Health’s MoveWell program, which offers free monthly workout videos and more.

“People, myself included, we often overthink what we need to do to be fit or stay active,” she says.

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Some take an all or nothing approach or think they have to work toward a goal of training for a half-marathon or stay on a program, such as Crossfit. Both of those can be great if that’s your goal, Rorabaugh says, but good health can start with smaller steps.

“It can be a lot more simple than that,” she says.

Start by exercising intuitively.

“How does my body feel when I do this movement?” Rorabaugh says. “Feels good? Do it.”

Sometimes that means you need to work up a sweat. On other days, maybe you just need a walk outside in the fresh air.

“Free yourself from doing something that doesn’t feel good,” Rorabaugh says. “I’m not saying you don’t set goals.”

One fun and fresh way to shake up your exercise routine is to play in a local park.

“We have lots of parks and playgrounds that can make for a great set up for a total body workout,” Rorabaugh says.

Rorabaugh recommends using what you have available, including park benches, picnic tables (carefully) and playground equipment.

“Use your environment,” she says.

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At home, add some easy, inexpensive spark that won’t take up a lot of room. Rorabaugh recommends resistance bands and tubes, as well as a kettlebell. All provide a great workout and then easily stash away when not in use.

“Bands have varying resistance,” she says. “They are super affordable. I think a kettlebell is a great tool to have. You can do all sorts of resistance training. It’s one piece of have equipment and it doesn’t take up space.”

But Rorabaugh cautions that anyone using a kettlebell should get good advice on what to do with it and how to use it safely.

To shake up your cardio equipment routine, try something new – maybe a rowing machine.

“The seat is more comfortable than a bike seat,” Rorabaugh says. “It’s a great way to add variety, even if you do run. You can get your upper body involved, too.”

And for perhaps the ultimate multipurpose exercise, yoga can hit almost every need.

“You can get some great balance, flexibility, mobility and strength from yoga,” Rorabaugh says. “That’s a broad spectrum of benefits. It’s worth considering for people who have lots of different types of goals.”

For workouts and more, visit

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DuPage County continues to rank high for good health in Illinois

Above / DuPage County Health Department Community Center with NAMI of DuPage is located on the campus of DuPage County Government on N County Farm Road in Wheaton where folks promote that good health happens when residents live, learn, work and play with plenty of activity. Keep moving!

 DUPAGE COUNTY—The DuPage County Health Department is pleased to announce that DuPage County has once again been recognized as one of the healthiest counties in Illinois. Developed by the Robert Wood Johnson Foundation, the county rankings are based on quality of life factors such as longevity and overall health status, including physical and mental health.

Health Factors (how healthy we can be) and Health Outcomes (how healthy we are) detail the rankings of the counties in all 50 states. DuPage County has been in the top five in both categories for several years and is currently ranked Number 1 in Health Factors and Number 2 in Health Outcomes among the 102 counties in Illinois.

The report, County Health Rankings 2019 includes interactive maps that offer an overview of the county health rankings in Illinois.

“We are very proud to be among the healthiest counties in Illinois,” said Health Department Executive Director Karen Ayala. “The high rankings are a direct result of our strong healthcare partners and other services provided to residents that support healthy living.”

DuPage County Board Chairman Dan Cronin said, “It’s a tribute to our DuPage County Health Department and the 73,000 dedicated people employed in the healthcare sector in DuPage that we have once again achieved this designation. Together, our continuing focus must be ensuring adequate access to healthcare for our residents so that they can enjoy the healthiest lives possible.”

“Regardless of the ranking, we believe there is room for improvement,” Ayala said. “We will continue to work with our community partners to develop innovative and effective programs based on the health needs of our residents.”

Rankings supported by county-wide partnerships

The rankings are the outcome of robust county-wide partnerships that meet the priority health needs of residents, such as those under Impact DuPage:

  • DuPage Health Coalition’s work guiding Access to Care priorities;
  • FORWARD’s efforts to increase healthy lifestyles among residents;
  • The work of the DuPage Housing Collaborative; and
  • The ongoing efforts of the Heroin/Opioid Prevention and Education (HOPE) Taskforce, Prevention Leadership Team and Behavioral Health Collaborative to address substance use and mental health needs of residents.

Report submitted by Don Bolger, Public Information Officer, DuPage County Health Department.

The Forest Preserve District of Will County’s Whalon Lake loop trail eases onto the DuPage River Trail segment linking the preserve with Greene Valley Forest Preserve in DuPage County. Ride bikes, walk and run for good health throughout Naperville. (PN File Photo / Forest Preserve Staff)

RELATED PN POST / For good health and good causes, check out Naperville’s Runs, Walks Bike Rides.

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Daily Low-Dose Aspirin No Longer Recommended by Doctors, if You’re Healthy

She emphasized, though, that people who have had heart attacks or have stents should continue with the medication. “They should still take aspirin,” she added.

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Patients should consult their primary care doctor or cardiovascular physician before beginning or stopping the taking of aspirin.

Dr. Michos said she had been telling her patients who do not have cardiovascular disease to stop taking aspirin. “They are receptive to that,” she said.

Instead, the guidelines recommended several behavioral changes to ensure a healthy heart. These include maintaining a healthy weight, not smoking, engaging in moderate activity for at least 150 minutes a week and a diet that includes vegetables, fruits, nuts, whole grains and fish.

Last year, one study published in The New England Journal of Medicine found no benefits to taking aspirin in low-risk patients. Another found that diabetics with cardiovascular disease could benefit from low-dose aspirin, but there was a risk of major bleeding. The third study found that heavier adults would need larger doses, suggesting that how much a person takes matters. Those findings applied to people with no history of dementia, physical disability, heart attacks or strokes.

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To Your Good Health: Prevention is priority for hard-to-treat post-herpetic neuralgia

Email questions to Dr. Roach at

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Missing Tulare County man found in ‘good health’ – Visalia Times

An elderly Tulare County went missing over the weekend and sheriff’s detectives went to the public for help to track him down. 

Thanks to the public’s help, detectives later found Leandro Meza two miles away from where he went missing “in good health,” detectives announced on Monday.  

The search for Meza began Sunday afternoon. Deputies were called to a home in Poplar regarding a missing person.

When deputies arrived, the family told deputies that Meza, 76, was missing.

Meza suffers from dementia and was considered “at risk,” detectives said. He was last seen around 4 p.m. on Sunday. Meza also has a history of wandering away confused.

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He was last seen in the 14600 block of Road 191 in Poplar, wearing a blue button-up shirt with white dots, a black and gray sweatshirt, gray pants and a brown hat.

There is no waiting period for reporting a person missing, according to California’s Department of Justice. All police and sheriffs’ departments must accept any report, including a report by telephone, of a missing person without delay. 

Sheyanne Romero covers Tulare County public safety, local government and business for the Visalia Times-Delta and Tulare Advance-Register newspapers. Follow her on Twitter @sheyanne_VTD. Get alerts and keep up on all things Tulare County for as little as $1 a month. Subscribe today.

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Are eggs good or bad for you? New research rekindles debate

The latest U.S. research on eggs won’t go over easy for those who can’t eat breakfast without them.

Adults who ate about 1 ½ eggs daily had a slightly higher risk of heart disease than those who ate no eggs. The study showed the more eggs, the greater the risk. The chances of dying early were also elevated.

The researchers say the culprit is cholesterol, found in egg yolks and other foods, including shellfish, dairy products and red meat. The study focused on eggs because they’re among the most commonly eaten cholesterol-rich foods. They can still be part of a healthy diet, but in smaller quantities than many Americans have gotten used to, the researchers say.

U.S. dietary guidelines that eased limits on cholesterol have helped eggs make a comeback.

The study has limitations and contradicts recent research, but is likely to rekindle the long-standing debate about eggs.

The new results were published online Friday in the Journal of the American Medical Association.


Researchers at Northwestern University’s Feinberg School of Medicine and elsewhere pooled results from six previous studies, analyzing data on almost 30,000 U.S. adults who self-reported daily food intake. Participants were followed for roughly 17 years, on average.

The researchers calculated that those who ate 300 milligrams of cholesterol daily — about 1 ½ eggs — were 17 percent more likely to develop heart disease than whose who didn’t eat eggs.

The researchers based their conclusions on what participants said they ate at the start of each study. They took into account high blood pressure, smoking, obesity and other traits that could contribute to heart problems. Risks were found with eggs and cholesterol in general; a separate analysis was not done for every cholesterol-rich food.

Dr. Bruce Lee of Johns Hopkins University, said nutrition studies are often weak because they rely on people remembering what they ate.

“We know that dietary recall can be terrible,” said Lee. The new study offers only observational data but doesn’t show that eggs and cholesterol caused heart disease and deaths, said Lee, who wasn’t involved in the research.

Senior author Norrina Allen, a preventive medicine specialist, noted that the study lacks information on whether participants ate eggs hard-boiled, poached, fried, or scrambled in butter, which she said could affect health risks.

Some people think ‘”I can eat as many eggs as I want’” but the results suggest moderation is a better approach, she said.


Eggs are a leading source of dietary cholesterol, which once was thought to be strongly related to blood cholesterol levels and heart disease. Older studies suggesting that link led to nutrition guidelines almost a decade ago that recommended consuming no more than 300 milligrams of cholesterol daily; one egg contains about 186 milligrams.

Newer research questioned that relationship, finding that saturated fats contribute more to unhealthy levels of blood cholesterol that can lead to heart problems.

The latest U.S. government nutrition guidelines, from 2015, removed the strict daily cholesterol limit. While eating as little cholesterol as possible is still advised, the recommendations say eggs can still be part of a healthy diet, as a good source of protein, along with lean meat, poultry, beans and nuts. Nutrition experts say the new study is unlikely to change that advice.


Dr. Frank Hu of Harvard University noted that most previous studies have shown that eating a few eggs weekly is not linked with risks for heart disease in generally healthy people.

“I don’t think that this study would change general healthy eating guidelines” that emphasize fruits, vegetables, whole grains, nuts and beans and limiting processed meats and sugar, Hu said. Eggs, a breakfast staple for many, can be included but other options should also be considered, “like whole grain toast with nut butter, fresh fruits, and yogurt,” Hu said.

Dr. Rosalind Coleman, a professor of nutrition and pediatrics at the University of North Carolina, offered broader advice.

“The main message for the public is not to select a single type of food as ‘bad’ or ‘good’ but to evaluate your total diet in terms of variety and amount.

“I’m sorry if it seems like a boring recommendation,” she added, but for most people, the most important diet advice “should be to maintain a healthy weight, to exercise, and to get an adequate amount of sleep.”


Follow AP Medical Writer Lindsey Tanner at @LindseyTanner.


The Associated Press Health Science Department receives support from the Howard Hughes Medical Institute’s Department of Science Education. The AP is solely responsible for all content.

Copyright © 2019 The Associated Press. All rights reserved. This material may not be published, broadcast, written or redistributed.

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Good Health: Man get second chance thanks to life vest

A man who went into cardiac arrest was given a second chance at life thanks to an underrated tool: a life vest with a defibrillator built in.

Copyright 2019 by WDIV ClickOnDetroit – All rights reserved.

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Despite harsh winter, prognosis good for Central Illinois health care projects

Seth Braker of Catalyst Construction, Bloomington, describes the recent work on Wednesday, March 6, 2019, in the reception area at VisionPoint Eye Center, 1107 Airport Road, Bloomington.

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Your Good Health: Prostate medication first choice before surgery

Dear Dr. Roach: I am a 66-year-old man, who is healthy with a very active life, both physical and sexual. Like many men my age, I have an enlarged prostate that my doctor monitors during annual visits. It doesn’t impair my life, with the small exception of being annoying (waking up nightly to a weak or slow urinating stream), and it doesn’t bother me too much during the day, except once in a while when I have to urinate a little more than usual. Every now and then I’ll try an over-the-counter prostate supplement, but they never work. I will not go for surgery because it’s not really necessary.

I just read about a new revolutionary treatment option called a prostatic lift device, which is supposed to “lift and remove the prostate tissue out of the way so it no longer blocks the urethra (the passageway that the urine flows through).” It says: “Tiny implants are placed to hold the tissue in place, like tiebacks on a window curtain, leaving an unobstructed pathway for urine to flow normally again.” They go on to say that treatment typically takes under an hour, preserves sexual function, doesn’t require cutting, heating or removal of tissue. Compared with other benign prostatic hyperplasia surgeries, this system is supposed to have a strong safety profile with minimal side-effects. I am curious if you’ve ever heard of this. Do you think it’s safe? It sounds great. However, the thought of tiny implants being placed inside of me and staying there scares me.


The prostatic urethral lift procedure is yet another option for men with symptoms of an enlarged prostate. The procedure does involve the placement of small implants. The procedure is said to be easy to perform (easy for a urologist, that is), and improves quality of life and measures of urinary flow.

In a study of 206 men, none developed sexual troubles after the procedure. It has significant benefits over traditional surgery: Recovery is faster and has less risk of sexual side-effects, but traditional surgery improved urinary flow and complete bladder drainage more than the urethral lift procedure. Also, 14 per cent of men who had the lift procedure needed the traditional surgery within five years. The implants seem to be safe and do not affect the ability to do surgery if necessary.

I wouldn’t recommend this procedure nor a surgical procedure — or even an alternative procedure such as laser, microwave, plasma vapourization or water vapour ablation — without a trial of prescription medication first. Most men do very well with an alpha blocker such as tamsulosin (Flomax), a dihydrotestosterone blocker like dutasteride (Avodart), or a combination of the two. I’m not sure you have tried that.

Dear Dr. Roach: Should a person be concerned about serious side- effects from long-term use of Claritin-D? My son has been using the medication continuously for about nine years. He has had allergy shots, which were minimally helpful. He cannot use nasal rinses or sprays because they cause nosebleeds. He does have some sleeping problems, but since he’s been taking Claritin-D for so long, it’s hard to tell if that medication is the cause.


Claritin-D is a combination of the antihistamine loratadine and the decongestant pseudo-ephedrine.

Loratadine is considered safe in most people. Pseudoephedrine is safe for younger people, but it can raise blood pressure and pulse, and in older men, can cause urinary symptoms.

He might try plain Claritin, which is just the loratadine, and save the Claritin-D for his worst days. Less pseudoephedrine is probably better.

Dr. Roach regrets that he is unable to answer individual letters, but will incorporate them in the column whenever possible. Readers may email questions to

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Good Health & Good Weather

LEX 18 News is the leading news and information provider in Central Kentucky. LEX 18 News offers the most compelling and comprehensive coverage on-air, online and through mobile technologies.

P.O. Box 1457
Lexington, KY 40588-1457

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