Health and Well-Being

Addison Independent, Monday, August 21, 2017 — PAGE 17

Getting back to it…

School and Wellness

Addison Independent • August 21, 2017

PAGE 18 — Getting

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Advice from a super-mom:

How to maintain a healthy, balanced and clean life

By ELSIE LYNN PARINI down and do five minutes of planks — prone Workout for an hour every day. Eat and side — and then crank out 20 pushups.” healthy, unprocessed foods. Drink water. Be Phew. Ok. Now what? a supportive and responsible family member.

“That’s it, in just five minutes you’ve Sounds like a pretty solid resolution-list revved your metabolism with the water and made on January 1st, right? But how often worked your core,” she explained. does the workout get rescheduled, the apple Meyer carries the same efficiency replaced by a cookie, throughout her day. water for coffee and Most of us would your attitude swing a bit call cooking and “It’s tempting to let out of control? Don’t maintaining a clean worry, we’ve all been house for a family of 11 yourself go, that’s there. a flippin’ miracle, but Nobody’s perfect, Meyer says it’s easy. easy... You have but if you need some “It’s all about inspiration, look no organizing and to keep your body further than New delegating,” the Haven’s Meg Meyer.

52-year-old assured. healthy, and take This mother of nine “That, and always have time to care for is the Charge Nurse your crock pot going.” at Helen Porter in A large white dryyourself. It helps your Middlebury (where erase board hangs she’s worked for the past in Meyer’s home — mental strength.”

21 years), leads fitness the communication classes at Vermont Sun board.

It has notes ­— Meg Meyer and Bristol Fitness, from passing family homeschooled her kids members and a rotating through middle school chore board that and is a marathon runner. She believes delegates daily duties to each child living at in healthy, clean eating; organized, clean home. homes; good grooming and exercise. Talk “It’s depressing when you have a messy about super-mom! house,” she said, adding that she started her How does she do it? kids (now ages 10-27) on the chore board at Well, she starts every morning with a 12 oz age 3. “There are all kinds of ways to make it glass of water. fun and it teaches real responsibility.”

“Down it,” she said in a recent interview.

That, and it’s a real time-saver — “many “Don’t rationalize it, just drink. Then get hands make light work” has never been more

Meg Meyer, her husband, Gerhard Meyer, and their nine children live in New Haven. Meg is the Charge Nurse at Helen Porter, an avid runner and a fitness instructor at Vermont Sun and Bristol Fitness.

true. And Meyer doesn’t have a minute to spare. When she’s working the night shift at Helen Porter a few nights a week, she only gets to sleep from 8-11 a.m. Yes, only three hours.

“It’s all I need, and all I want,” said the Licensed Practical Nurse who runs a floor with 36 residents in hospice and longterm care, assisted by other Licensed Nursing Assistants.

When her scrubs come off, she straps on her sneaks and heads out for a run or to lead one of her group fitness classes.

“I love to run,” said Meyer, who’s run five marathons and countless half-marathons. “I also love to teach group fitness. I love the members, the people, the laughing — it’s a high. When we come together, the beat drops and the energy really gets going.

“It’s great to watch people and see how they learn to deal with their stress through fitness,” said the Connecticut native, who used to DJ before moving north. “They get stronger and stand a little taller.”

Don’t have the money to join a gym? No problem, Meyer didn’t either when she was raising her kids.

(See Super-mom, Page 19)

Three easy meals for on-the-go families Crock pot oatmeal

Cook 2:1 rolled oats to water in the crockpot overnight on low.

Add cinnamon, whey protein powder or nuts in the morning.

Pancakes

Make a huge batch of pancakes on the weekend and then freeze them. Wake up in the morning pop a couple in the toaster and go.

Zuchini bread

Make zucchini bread (add whey protein powder) and eat with a glass of milk.

Note: Cabot’s whey protein powder is available at the Monument Farms Dairy store on James Road in Weybridge.

Good Tea makes GREAT Iced Tea. Monday 11a-5p • Tuesday-Saturday 11a-6p stoneleaftea.com

Getting back to it… % Addison Independent, Monday, August 21, 2017 — PAGE 19

Super-mom (Continued from Page 18) “I couldn’t afford a sport watch, so I used to take the wall clock outside and run laps around the house,” she said. “I could look in the windows to make sure the babies were ok and get a workout in.”

That or pile kids into the wheelbarrow and run hill sprints. No joke.

If you’re speed is a few notches slower, Meyer recommends walking. “Make an effort to not use your car,” she said. “Or if you do,

park farther away so you can walk.”

Meyer’s last piece of advice for a healthy life? Take time for yourself.

“It’s tempting to let yourself go, that’s easy,” she said. “You have to keep your body healthy, and take time to care for yourself. It helps your mental strength.”

Nurse’s orders everyone: Put down that cookie and pick up a glass of water. Delegate, delegate, delegate, then lace up your shoes, get your sweat-on and enjoy “your time.”

Meg Meyer runs over the finish line at the Burlington City Marathon last year.

Photo Vermont City Marathon

An energetic, athletic and choreographed program that is easy to learn, and modifiable for all participants. A unique combination of muscular endurance, core strength and stretching resulting in a longer, leaner, more flexible body.

Wednesdays at 5:30 p.m. with more classes coming this fall.

Meg Meyer, LPN, and her daughter Heidi Meyer, LNA, shared a night shift last week at Helen Porter in Middlebury.

middfit.com | 388-3744 175 wilson road, middlebury

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Back to health:

How to establish patterns that promote well-being Sad as it may be to bid farewell to another summer goneby, there’s something refreshing about getting back to a more stable routine.

Summer days can be long and erratic, with vacations and travel, special events, and celebrations, all of which shake up routines.

Healthy habits can fall by the wayside during these over-stuffed days and we all know it’s easy to eat too many creemees, go to bed late and forget to take time for personal care.

As we prepare to return to school and return to our more typical daily routines, let’s take the opportunity to also return to health. Re-invest in habits that strengthen and support your body and mind. Think about the new schedules you are adopting and ask yourself if you can make better choices for your health.

For some tips and suggestions on the subject, we turned to local experts in wellbeing. Here’s what they have to say.

CHERYL HUNTLEY Youth and Family Director Counseling Service of Addison County Take the time to really listen to your kids!

TERRI ARNOLD Director Middlebury Parks & Rec Department Walking has been called America’s favorite exercise. It is easy, free, and healthcare providers highly recommend it. But for all the great reasons we should go for a walk, there are just as many barriers that prevent us from becoming active. For many older adults with health conditions like arthritis, one of the biggest roadblocks is that they do not feel comfortable walking alone.

The WWE (Walk with Ease) program is a low-impact group-based walking program designed for people with arthritis, but anyone looking to incorporate physical activity into their lifestyle can participate, and it is especially great for older adults. Walking, or other low impact exercise such as Tai Chi and Bone Builders, can help older adults stay active and healthy throughout life.

Wellness Directory The Wellness Directory runs every Thursday in the Addison Independent.

Look for local Holistic services in the directory or call Anna at 388-4944 to list your practice.

BETSY SPANNBAUER

Certified Healing Touch Therapy Practitioner

H

ealing Touch is a therapy that helps to restore and balance energy that has been depleted due to stress, illness, injury, grief, medical conditions, surgery or medical treatments such as chemotherapy and radiation.

When an individual has pain, the practitioner focuses on removing the energy congestion so that the pain level is reduced.

Think of times when you have been stressed and how it affected your body. You may have experienced muscle tightness in your neck and shoulders, developed a headache or had discomfort in other parts of your body.

Stress causes congestion in our energy system. Healing Touch techniques help to relieve that congestion.

(802) 377-0865 email: bshealingtouch@aol.com

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DR. FRANK PROVATO Physician and medical director Mountain Health Center, Bristol Staying healthy is not very complicated if you focus on three key areas. First, it’s important to maintain ideal weight. “Good eating habits” means eating a balanced diet, sticking to moderate portions three times a day, avoiding pure sugar and avoiding between-meal snacks. The second piece is exercise. You don’t have to be a marathon runner. 45 minutes of brisk walking three to four times per week is adequate. Finally, sleep is when our bodies repair themselves.

It’s important to establish adequate sleep (See Healthy, Page 25)

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Getting back to it… % Addison Independent, Monday, August 21, 2017 — PAGE 21

PAGE 22 — Getting

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Getting back to it… % Addison Independent, Monday, August 21, 2017 — PAGE 23

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PAGE 24 — Getting

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Getting back to it… % Addison Independent, Monday, August 21, 2017 — PAGE 25

Healthy…

(Continued from Page 20) regimens. Go to bed at the same time each night and try to get between seven and eight hours of restful sleep. If people follow these

three guidelines for diet and weight, exercise and sleep, they’ll find it’s amazing how much better they’ll feel and how much healthier they’ll be.

MELANIE CLARK Vermont Health Connect Navigator Enroll in a Health Insurance Plan. Research has shown that uninsured people receive less medical care, less timely care and have worse health outcomes than those with health insurance. Not having health insurance can also be very costly. Health insurance provides important financial protection in case you have a serious accident or sickness.

People without health insurance are exposed to these costs, which can result in large amounts of debt or even bankruptcy.

Although outside the regular open enrollment period to purchase a plan for 2017, if your income is low enough you can enroll in Medicaid anytime and there are some special life events which may qualify you to get on a qualified health plan now. If you call Vermont Health Connect and find out you can’t get on a plan right now, remember to enroll in one between November 1st and December 15th for coverage in 2018. You can also call the Open Door Clinic (388-0137) anytime to see if you qualify to be seen by our volunteer doctors and nurses and to receive assistance in enrolling in hospital charity programs and other programs to help reduce your healthcare costs while uninsured.

MELANIE CLARK Ladies First Outreach Coordinator The Open Door Clinic Sleep! We all wish we had more hours in the day, but unfortunately many of us try to steal those extra hours from our sleep schedules. While we might be able to check a few more things off that never ending list, getting enough sleep is key to a healthy lifestyle. Sleep has many benefits, including: Improved memory: Your brain uses sleep time to process your day. It makes links and connections while consolidating and storing memories away.

A healthy heart: Lack of sleep has been associated with higher blood pressure and cholesterol. Lack of sleep has also been associated with higher levels of stress. These factors put you at risk for heart disease and stroke.

Better focus: When you get enough sleep, you are better able to recall those memories that your brain stored away. You also have increased alertness. This alertness helps you make better decisions and prevents injury. As a bonus, you are more creative when you get enough sleep.

Healthy weight: Lack of sleep increases appetite and lowers your energy. Having less energy might make you more likely to over indulge. Being overtired might also make you less motivated to work out.

ADAM FASOLI, DMD Dentist Middlebury Dental Group A healthy mouth starts at home.

Good oral hygiene is the foundation for a lifetime of happy teeth and gums. Brushing twice a day with a fluoridated toothpaste and flossing with dental tape (the thicker the better!) are the best place to start.

From there, if you are someone who has fillings or other restorations, a fluoride mouthwash is a great addition to help those restorations last as long as possible. If you are someone with a history of gum trouble, an antibacterial mouthwash will help decrease bacteria that cause gum disease. Better still, there are now mouthwash brands on the market that are both antibacterial and have fluoride! With a little extra time spent on oral hygiene, a healthy mouth is an obtainable goal for back to school season.

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PAGE 26 — Getting

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Vt. Health Dept. releases healthy Vermonters report

How to get a handle on work-related stress

(MS) — Work-related stress is an all too common problem in workplaces across the globe. According to the American Institute of Stress, 80 percent of workers report feeling stress on the job. Perhaps most troubling, nearly half of those people admit they need help in learning how to manage their stress.

The American Psychological Association notes that stressful work environments can contribute to a host of physical problems, including headache, sleep disturbances and short temper. Chronic stress can produce more serious consequences such as high blood pressure while also weakening sufferers’ immune systems. Stress at the workplace also can make it difficult to concentrate, which in turn can compromise workers’ abilities to perform at the peak of their abilities. That supports the notion that stress is a problem for both employees and employers. As a result, finding ways to reduce that stress should be a team effort.

Getting a handle on stress can be difficult.

Since so many people trace their stress to the jobs they need to get by, they might think it’s impossible to address that stress without derailing their careers. But there are a handful of ways for professionals to get a handle on their stress without negatively affecting their careers.

• Speak up about your stress. As noted, stress at the workplace can affect workers’ performance, which employers are looking to optimize. Workers can speak to their employers if they feel their work environments are conducive to stress. Work in tandem with an employer to develop time-saving strategies that make it easier to get work done on time.

Supervisors may encourage employees to delegate more often, freeing up time to get their work done. Employers may also direct employees to wellness resources that can help them more effectively combat stress. The outcomes of such discussions may never be known if workers never take the initiative and speak up about their stress.

• Take more time off. According to the “State of American Vacation 2016” report from Project: Time Off, American workers failed to use 658 million vacation days in 2015. Vacation is not just a time to get away, but a valuable, effective way for workers to recharge. The APA notes that avoiding the negative effects of chronic stress and burnout requires workers to take time away to replenish and return to their pre-stress level of functioning. Taking time off to disconnect from work and avoid thinking about work can be just what workers need to overcome their work-related stress.

And plenty of workers have the time to take off; they just need to take it.

• Embrace relaxation methods. The APA recommends professionals coping with workplace stress embrace techniques that can effectively alleviate stress. Such techniques include meditation and deep-breathing exercises and can help workers develop their ability to focus purposefully on a single activity.

That improved focus may help workers better navigate hectic working environments without succumbing to the stress such environments can produce.

Work-related stress is a significant issue for many professionals. But working in tandem with their employers can help professionals effectively cope with that stress.

• Need a little help putting some exercise into your life?

• Do you know you need to exercise but you simply don’t know how or where to start?

• Want to shed some pounds?

BURLINGTON — Earlier this spring, then Vermont health commissioner Harry Chen, MD, announced the release of the Health Department’s Healthy Vermonters 2020 midterm report card.

“Healthy Vermonters 2020 set priority population health targets to guide and inform our efforts for the decade,” said Dr. Chen. “This report card is a snapshot at the midway point in time to help us answer two questions: How are we doing? and How healthy are we?”

“Monitoring health data is an essential function of public health,” Dr. Chen said.

“The report summarizes where we’ve made significant progress, what challenges we still face, and where we’ve met our targets. I’m especially encouraged by the progress we’ve made in raising childhood immunization rates.”

The Health Department makes available in-depth and current data in an interactive format, at www.healthvermont.gov/stats/ hv2020 – or choose “How Healthy Are We?” at the top of the department’s website.

The Performance Scorecards show how Vermont is doing relative to where we started, and compared to our 2020 targets.

The Data Explorer presents visual displays of 134 population indicators with trend lines and maps, comparing data by county, health district and hospital service area.

About Healthy Vermonters 2020 With the publication of Healthy Vermonters 2020 in December 2012, Vermont began its third decade of engaging

HARRY CHEN, MD policymakers, government, health and human services professionals and the public in setting, measuring and working to achieve public health goals for the decade.

More than 100 public health indicators and outcomes were carefully chosen from the many hundreds set out by the national Healthy People 2020 initiative to improve the health of the nation. In launching Healthy Vermonters 2020, the department added new objectives, and a new focus on determinants of health and equity.

See our Healthy Vermonters Midway Report Card: http://healthvermont.gov/ about/reports/healthy-vermonters-plansreports.

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Red Cross calls for new donors to prevent a blood shortage BURLINGTON — The American Red Cross urges those who have never given blood before – as well as those who haven’t given recently – to make an appointment to give blood or platelets now and help sustain a sufficient community blood supply this summer and fall.

While the need for blood is constant during the summer months, the Red Cross experiences a drastic decline in new donors. Nationwide and in Vermont, about one-third fewer new donors came out to give last summer than during the rest of the year. Additionally, many schools where blood drives are held – and where new donors give – are not in session, and current donors often delay giving due to summer vacation plans.

While about 38 percent of the population is eligible to give blood, less than 10 percent of those eligible actually do. The blood donation process takes about an hour with the actual donation only taking about 10 minutes.

Whether new to donating blood or a lifelong donor, the Red Cross offers helpful tips for an enjoyable donation experience:

Getting back to it… % Addison Independent, Monday, August 21, 2017 — PAGE 27

• As much as possible, eat iron-rich foods leading up to your donation.

• Hydrate – drink an extra 16 oz. of liquid before and after the donation.

• Have a healthy meal before the donation.

• Wear comfortable clothing with sleeves that can be raised above the elbow.

• Complete a RapidPass on the day of donation, prior to arriving, to save time.

• Remember to bring a picture ID, blood donor card or two other forms of identification.

“Every day, we have thousands of lives to help save, but blood and platelet donations often do not keep pace with hospital demand during the summer months,” said Mary Brant, external communications manager, Northern New England Blood Services Region. “In less time than it can take to go out to eat, you can make a lifesaving difference for cancer patients, accident victims and others in need.”

Appointments can be scheduled by downloading the Red Cross Blood Donor App, visiting redcrossblood.org or calling 1-800RED CROSS (1-800-733-2767).

Upcoming blood drives around Addison County American Legion Middlebury

Sept. 15 | 10:00 AM- 3:30 PM

Sept. 12 | 10:00 AM- 4:00 PM

Mount Abraham High School

Middlebury Parks & Recreation

Sept. 19 | 12:00 PM- 5:00 PM

49 Wilson Rd., Middlebury, VT 05753

154 Creek Road, Middlebury, VT 05753

7 Airport Drive, Bristol, VT 05443

Sept. 13 | 12:00 PM- 5:30 PM

Middlebury EMS Building

Shoreham Congregational Church

Sept. 25 9:30 AM- 2:30 PM

28 School Rd., Shoreham, VT 05770

55 Collins Dr, Middlebury, VT 05753

We Want All Children to Play Safe!

Addison Wellness, Inc. dba wells physical therapy (802) 388-3533 www.addisonwellnesspt.com 175 Wilson Road in Middlebury

Our patients are encouraged to grab a bike helmet.

Buy Bell Helmets at our cost (less than $10)

A Partnership Approach to Care

388-1338 Walk-ins everyday from 8:00-8:45am for our patients.

L-R: Monica Benjamin, FNP-BC; Jack Mayer, MD; Kate McIntosh, MD; Lauren Young, FNP-BC; Tawnya Kiernan, MD

Evening hours available We accept new patients & most insurances

44 Collins Drive, Middlebury (Next to Porter Hospital) • www.rainbowvt.com

Lisa, Office Manager; Kristi, PTA; Tracy, PT; Lauren, Therapy Asst; and Matt, PT, CSCS

Wells Physical Therapy Services and Turner Hand Therapy have been serving Addison County and its neighboring counties for more than 2 decades! Whether you are recovering from an injury, wishing to enhance your sports performance or seeking to achieve greater mobility, WE CAN HELP! We believe that education is good medicine and we strive to assist our patients in learning from, and listening to, their own bodies. Our aim is to treat all of our patients with the kindness and compassion they Rebecca Turner deserve while also having some fun along the way!

Please call for more details!

OTR, CHT

PAGE 28 — Getting

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6 things to share with your doctor

(MS) — It is important to be honest with a doctor about certain health habits, but sometimes it isn’t so easy to be forthcoming.

Fear of being judged or discussing embarrassing situations may prevent some patients from telling medical professionals the whole story. However, the things people do not share could end up compromising their treatment or prevent doctors from discovering certain ailments.

Rather than omitting information, people need to be frank with their doctors. Honesty is important when speaking with a physician, even when the discussion turns to the following potentially sensitive topics.

1. Smoking: Even if you aren’t a daily smoker, mention if you smoke in social situations or grab a drag once in a while.

Smoking increases the risk for many illnesses and can compromise how effective some medications can be.

2. Alcohol consumption: Be honest about how much you drink, as alcohol can interfere with medications.

3. Supplement usage: Over-the-counter medicines, herbs and other supplements can affect overall health. A doctor needs to know the entire picture before prescribing treatment.

4. Exercise habits: Don’t claim to be a gym rat if you’re more of a couch potato. An accurate idea of their patients’ fitness levels and habits is a key diagnostic tool for physicians.

5. Unusual issues: Be forthright with any issues, even those that occur in embarrassing

areas of the body. Remember, if you’re uncomfortable with your doctor, you can always get a referral for a specialist who treats those areas of the body daily.

6. Drug use: Prescriptions are written in dosages for the intended recipient. Taking

Digest the potential benefits of probiotics

drugs that are not prescribed to you, whether it’s a loved one’s prescription or an illicit drug, affects your body. If you have a medical issue, consult with your doctor so you can get your own legal prescription or begin working toward addressing your addiction.

(MS) — Is “probiotic” a marketing buzzword designed to boost sales, or is there really something to the trend of adding probiotics to food or encouraging consumers to take probiotic supplements? It might be hard to envision bacteria and yeast being beneficial to health. However, the body is full of bacteria, and some is helpful for the digestive system.

While probiotics, or those helpful bacteria and yeasts, occur naturally in the body, they also can be found in a growing number of foods and supplements. Yogurt, with its “live and active cultures,” is one source of probiotics.

A panel of experts convened in October 2013 by the International Scientific Association for Probiotics and Prebiotics found that a growing body of evidence supports the notion that probiotics can promote a healthy balance of intestinal bacteria, which has been linked to a wide range of health benefits. Since the mid1990s, when probiotics first appeared on many people’s radars, clinical studies have suggested that probiotic therapy can help treat several gastrointestinal issues, delay the development of allergies in children and treat and prevent vaginal and urinary infections in women.

Antibiotics can kill harmful and beneficial bacteria in the gut. Probiotics help restore the balance. This may prove helpful to those with various gastrointestinal diseases, such as Crohn’s disease and ulcerative colitis.

There’s also interest in how gastrointestinal health may be linked to mental health. Studies show supplementing with bifidobacterium and lactobacillus strains can improve anxiety, depression, autism, obsessive-compulsive disorder and memory.Talk with your doctor about how probiotics may benefit your heath.