Health & Fitness July 2014

HEALTH s s e n t i &F

JULY

CODY ENTERPRISE PUBLICATION codyenterprise.com

Stand Up Paddleboard Yoga P. 8-9

William J. Jarvis, M.D. • Orthopedic Surgery

• Sports Medicine

• Knee & Shoulder Reconstruction • Arthroscopy

Powell Valley Healthcare

Orthopedics & Sports Medicine

No referral necessary

754-7257

“I’ve had nine surgeries, four in the last 4 years. My surgery experience with Dr. Jarvis and the PVHC OR team was the best experience I’ve had with surgery. Dr. Jarvis did surgery on my ankle to repair a problem from issues I had when I was younger. My ankle is more stable now than it’s been in my life.” ≈ Joetta Johnson ≈

Page 2 – Health and Fitness – July 29, 2014

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Health and Fitness – July 29, 2014– Page 3

PG. 14 t h g i Kids eat R

index Health and Fitness is a quarterly supplement to the Cody Enterprise.

Special sections editor

Amber Peabody

Production

Jeff Carter Cassie Capellen John Sides

Advertising

John Malmberg Donna Merkel Megan McCormick Bill McPherson Sara Reid Baely Lofink Raymond Hillegas

Photography

Cody Enterprise 3101 Big Horn Ave., P.O. Box 1090, Cody, WY 82414 (307) 587-2231 FAX 587-5208 codyenterprise.com

Check us out on your Kindle, iPad, iPhone or any mobile tablet or smart phone.

■ Electrolysis.................. 4 ■ Grilling quiz................. 6

See our new look!

■ SUP Yoga..................8-9 ■ Smoke dangers......... 10 ■ Danger of heatstroke in hot cars ...............12-13 ■ Kids Eat Right........... 14 ■ Quiz answers............ 15

on the cover Natalie Gregarek leads a Stand Up Paddleboard (SUP) Yoga class twice a month at the rec center.

ce

Now Mobile FrieNdly!

Page 4 – Health and Fitness – July 29, 2014

Electrolysis permanently removes hair by destroying the growth center of the hair with chemical or heat energy.

Remove unwanted hair with electrolysis

By AMBER PEABODY Special sections editor Hair growth usually is desirable, but when the hair is on the wrong part of your body – a woman’s upper lip or chin, for example – you may consider removing it with electrolysis.

While waxing or chemical depilatories remove hair temporarily, electrolysis is the only permanent method of hair removal, Certified Professional Electrologist (CPE) Paula Farago says.

Electrolysis is a method of removing individual hairs from the face or body. Electrolysis devices destroy the growth center of the hair with chemical or heat energy.

“It allows them to do something about it instead of wishing they didn’t have the problem,” Farago said. “A series of treatments weakens the hair until it can no longer support itself and stops growing completely.”

Hair growth is the result of heredity and hormonal levels. Also some drugs, temporary methods of hair removal and some illnesses can stimulate hair growth.

“Many people are unaware their problem can be related to an underlying health concern,” Farago said. “Common among these will be hormonal changes such as menopause, puberty or having a hysterectomy. Other issues can be a thyroid condition or Polycystic Ovarian Syndrome (PCOS).”

While not a medical professional, a CPE is trained to observe and inquire about skin- and hair-related concerns. When appropriate they may recommend a visit to a dermatologist or gynecologist.

Farago is the only certified CPE in Wyoming. The American Electrology Association has established specific standards for the profession including a national board certification credential (CPE).

Once awarded the CPE Credential, the electrologist must fulfill continuing education requirements and/or be re-tested to maintain CPE status.

“Without training you can hurt someone,” she adds. “I wanted to go the extra mile and be able to answer all questions that are posed.”

Most areas of the body can be treated with electrolysis, including the eyebrows, face, abdomen, thighs, breasts and legs.

“I use lidocaine to numb the area so there’s no pain,” Farago said.

“Most people are pleasantly surprised. The response is almost always that it’s not as bad as they thought it would be.”

There are generally no permanent side effects, but sometimes a temporary, slight reddening of the skin may occur.

“After every electrolysis treatment I use red light therapy,” Farago said. “It promotes circulation and helps calm and smooth the skin. Most people leave without any evidence of the treatment at all.”

The total number of sessions needed to remove hair permanently from a particular area will vary from person to person, and the area being treated. Hairs have different cycles of growth so to removal all the hair from a specific area takes time. Treatment sessions can range from 15 minutes to more than an hour depending on the area being treated.

Before any treatment begins, Farago will meet with clients for a consultation.

For more information call Farago at Face Forward, 250-4103.

Health and Fitness – July 29, 2014– Page 5

From the repeated pounding that athletes’ feet receive on paved surfaces theseen repeated athletes’ feet weights receive on to the side-to-sideFrom motion in courtpounding sports, orthat the rigors of free paved no surfaces to the seen are in court and cross fit, there’s question thatside-to-side athletes’ feetmotion and ankles primesports, the rigors of freeyou weights and cross fit, there’s no question that candidates fororinjuries.

Whether participate in sports regularly or are just athletes’ feet and ankles are prime candidates for injuries. Whether a “weekend warrior,” be on the lookoutregularly for someorofarethese problems: you participate in sports just common a “weekend warrior,”

We Treat . . .

be on the lookout for some of these common problems: Ankle Sprains: These are one of the most common sports injuries.

Sprains: These areand oneankle of thesurgeon most common sports Prompt evaluationAnkle and treatment by a foot is important... injuries.

Prompt an evaluation and treatment by a foot and two ankle sometimes a sprain is actually ankle fracture and treatment for these surgeon is important... sometimes a sprain is actually an ankle conditions arefracture very different.

Rehab is very important, as an ankle that has and treatment for these two conditions are very different. not been properly healed and strengthened morethat likely suffer repeated Rehab is very important, as anisankle hastonot been properly andtostrengthened more likely to suffer repeated sprains, sprains, whichhealed may lead chronic ankleisinstability. which may lead to chronic ankle instability.

Achilles Tendon Disorders: Athletes are at high risk for developing Achilles Tendon Disorders: Athletes are at high risk for disorders of the achilles tendon.

Achilles tendonitis, an inflammation of developing disorders of the achilles tendon.

Achilles tendonitis, the tendon thatanruns down the back oftendon the lower leg,runs candown progress inflammation of the that theinto backa of the can progress theof tendon as well degeneration lower of the leg, tendon as well asinto paina degeneration at the insertionofsite the tendon insertion site ofofthe tendon atactivity, the back of theto heel. at the back of as thepain heel.at Athe sudden increase a repetitive leading sudden increase ofcan a repetitive activity, leading to micro-injury micro-injury ofAofthe tendon fibers, cause these conditions. the tendon fibers, can cause these conditions.

Athletes’ Ankles & Feet!

Heel Pain: This is condition most ofteniscaused by plantar Heelcondition Pain: This most often causedfasciitis, by plantar fasalthough it may alsoalthough be due to otheralso causes including fractures.

Plantar ciitis, it may be due to otherstress causes including stress fractures. fasciitis may a sudden increase in fasciitis may begin from Plantar a sudden increase inbegin activity,from weight gain, new activity, weight gain,shoes new flooring from flooring surfaces or from wearing that aresurfaces worn outoror notwearing designedshoes for that are worn out or not designed for the sport in which you’re the sport in which you’re participating.

Proper and treatment andwilltherapy will help participating.

Proper treatment therapy help eliminate eliminate or decrease the pain muchmuch quicker thanthan without. or decrease the pain quicker without.

Morton’sThis Neuroma: This is aofthickening tissue in Morton’s Neuroma: is a thickening nerve tissueofinnerve the ball the ball of the foot resulting from compressions irritation of the foot resulting from compressions and irritation of the nerve.and Causes of the nerve. Causes include activities that involve repetitive include activities that involve to the ball of the foot, such as irritation to therepetitive ball of theirritation foot, such as running or court sports running or court sports or improper gear. Symptoms start gradually and or improper shoe gear.shoe Symptoms start gradually and may come when nerve is irritated due activity. importanttoto may come andand go go when thethe nerve is irritated due totoactivity.

It’sIt’simportant early before the damage becomes have it treatedhave earlyit treated on before theondamage becomes more severe.more severe.

Some injuries may require conservative treatment as others

Some injuries require conservative treatmentany as pain others requireof may may require surgery.

If you experience or may discomfort surgery. If youthe experience any pain or discomfort of the footwith or ankle foot or ankle schedule an appointment us at schedule Big Horn Dr. D. Hugh Fraser - D.P.M. an appointment with us atfor BiganHorn Foot Clinic an evaluation andcurrently Physician and Surgeon of the Foot.

Foot Clinic evaluation andfortreatment.

We are patientsseeing in Cody, Powell, 38 Years Experience. Board Certified. treatment. Weseeing are currently patients in and Cody,Lovell.

Powell, and Lovell.

Dr. Lael Beachler - D.P.M.

Physician and Surgeon of the Foot/Ankle.

Foot/Ankle Trauma Trained. Board Eligible.

424 Yellowstone Avenue,Hospital Suite 140 • Cathcart Health Center • Cody, WY 777 Avenue H • Powell • Powell, Wyoming (527-9191) • Powell(1-888-950-9191) (754-9191) Powell (754-9191) • CodyCody (527-9191) • Toll-Free

Toll-Free (1-888-950-9191)

Specializing in Physical & Occupational Therapy.

1726 Beck Avenue Cody, WY 82414 307.587.9789 www.canyontherapy.com

Allison Tipton OTR/L, CHT

DeDicateD to YoUR impRovement

• Rotator Cuff • Cervical Pain • Frozen Shoulders • Carpal Tunnel • Kinesio Taping From the repeated pounding that athletes’ feet receive on

• Tennis Elbow • Fractures • Headaches • Thoracic Pain • Women's Health

• Parkinson's Rehabilitative Therapy ( LSVT BIG) • Pre & Post Surgical Rehabilitation • Knees, Hips and Back Recovery • Neurological Disorders

Amanda Kolstad PT, DPT, CKTP

paved surfaces to the side-to-side motion seen in court sports, or the rigors of free weights and cross fit, there’s no question that athletes’ feet and ankles are prime candidates for injuries. Whether you participate in sports regularly or are just a “weekend warrior,” be on the lookout for some of these common problems: Ankle Sprains: These are one of the most common sports injuries. Prompt evaluation and treatment by a foot and ankle surgeon is important... sometimes a sprain is actually an ankle fracture and treatment for these two conditions are very different.

Rehab is very important, as an ankle that has not been properly healed and strengthened is more likely to suffer repeated sprains, which may lead to chronic ankle instability.

Achilles Tendon Disorders: Athletes are at high risk for developing disorders of the achilles tendon. Achilles tendonitis, an inflammation of the tendon that runs down the back of the lower leg, can progress into a degeneration of the tendon as well as pain at the insertion site of the tendon at the back of the heel.

A sudden increase of a repetitive activity, leading to micro-injury of the tendon fibers, can cause these conditions.

Heel Pain: This condition is most often caused by plantar fasciitis, although it may also be due to other causes including stress fractures. Plantar fasciitis may begin from a sudden increase in

Catherine Shafer COTA

Beau Tipton PTA

Page 6 – Health and Fitness – July 29, 2014

quiz | g ril l i n g

Grilling Quiz: Are you ready to get your grill on?

1. Only amateurs barbecue meat over high heat.

A. True.

B. False.

2. You can tell if ground beef contains “pink slime” by looking at the label.

A. True B. False 3. It’s safe to eat rare hamburger as long as it’s warm.

A. True B. False 4. Which is best for starting a charcoal grill?

A. Self-starting charcoal B. Lighter fluid and a long match C. A charcoal chimney starter 5. How long can you keep fresh beef ribs or steaks in the refrigerator?

A. 1 to 2 days B. 3 to 5 days C. A week 6. Which meat needs to get the hottest to kill bacteria?

A. Pork B. Steak C. Chicken

7. Meat is done if you cut into it and it’s no longer red inside.

A. True B. False

8. Sausages should be grilled over high heat to kill bacteria.

A. True B. False 9. You shouldn’t thaw meat or poultry: A. In the microwave B. In the refrigerator C. At room temperature 10. Eating grilled meat may increase your risk of cancer.

A. True B. False 11. Marinating meat before grilling may help prevent cancer-causing chemicals.

A. True B. False

12. The best way to cook kebabs is to leave a little space between the meat and the veggies.

A. True B. False 13. To be safe, how far away should you use your grill from the house?

A. 5 feet B. 10 feet C. 15 feet 14. Juicier burgers are healthier burgers.

A. True B. False 15. To season your charcoal grill, don’t clean it.

A. True B. False

See answers on page 15

Health and Fitness – July 29, 2014– Page 7

Acce New P pting atient

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Looking for a Family Doctor?

Our experienced family medicine physicians, working as part of our primary care team, are here to provide complete health care to you and your whole family. They provide a variety of services including: • Women’s and men’s health • Children’s health including well-child exams • Immunizations

• Skin Care • Care for colds, allergies and sinus problems • Sports medicine and sports physicals

For more information, call us at (307) 527-7561 or visit us at 201 Yellowstone Avenue. www.billingsclinic.com/cody

Test your foot speed against the Walking Dead! ’ s d i K l a u n n A t s r

n u R n u F e i b m Zo Fi

Saturday, August 2nd at 9:30 a.m.

CODY REC CENTER

Cost: $5/child Ages: School-aged Zombies The fun run/walk will be full of age appropriate zombie fun! Be sure to wear clothes that can get wet & dirty.

Parents & older siblings interested in volunteering should contact the Rec Center at 587-0400.

Experience Yoga on the

Page 8 –– Health Health and andFitness Fitness––July July29, 29,2014 2014

WATER New SUP Yoga class uses stand up paddleboards

Marshall Wollum does a headstand on his paddleboard in the pool.

By AMBER PEABODY Special sections editor To shake up your summer workout routine, give SUP Yoga a try.

The class combines yoga and stand up paddleboarding. It began at the rec center in May and meets twice-monthly.

“It’s been increasing in popularity in the fitness industry and we thought it would be fun to bring something new to Cody,” fitness coordinator Kelly Serfas Bower said.

Whether you are a first-time paddler or seasoned athlete, practicing yoga on a SUP will enhance your workout by developing balance, flexibility and achieving overall whole-body fitness.

“It takes elements of yoga and applies it on a board,” instructor Natalie Gregarek said. “You can do yoga anywhere – in your car and on your bed, so why not on a board?”

Gregarek discovered yoga more than 15 years ago.

“I was so busy working and there wasn’t anything I found relaxing or calming,” she said. “I found yoga and it was the only place I could go to calm my mind and feel better.”

Eventually she became certified to teach it and has a variety of classes at the rec center and Just Be Yoga Studio. She was excited to give SUP Yoga a try.

“Since I was already teaching quite a few different genres I decided to give it a try,” she said. “I was a little intimidated at first because I hadn’t been on the water for so long, but it’s so similar to doing yoga on land that it was fine. You’re still trying to find your center of gravity and calm your mind.”

Gregarek eases all participants into the class, spending the first 15 minutes doing exercises on land before moving to the boards.

“Some people are intimidated to just do yoga, so they’re really intimidated to do yoga on a stand up paddleboard,” she said. “We stretch first and slowly move into the water.”

People should expect to get wet, as everyone jumps in the water before climbing on the boards.

“I want everyone to jump in so we get the fear of being wet out of the way,” she said. “That way if they fall in again it’s not a big deal.”

Once on boards, participants start from a sitting position, move to kneeling and finally to standing.

“If you ease in you’d be surprised with what you can do,” she adds. “Last class they were all new and were doing headstands.”

Moves used in class are determined by the skill level of the participants.

“You have to teach to advanced and beginners,” she said. “So I have variations of moves so everyone enjoys the class.”

During her July 21 class all participants were newcomers.

“It’s new and exciting and a good change of pace,” Marshall Wollum said.

Nicole Hobbs read about the class on the rec center’s Face-

Health Fitness –– July July 29, 29,2014– 2014–Page Page99 Health and Fitness

Veronika Klukas (from left), Nate Crookshanks and Kristie Salzman focus on completing each movement as they follow instructor Natalie Gregarek during a recent class at the rec center.

It takes all the elements of yoga and applies it on a board. You can do yoga anywhere – in your car and on your bed, so why not on a board?

Natalie Gregarek SUP Yoga instructor

book page.

“I’ve done yoga before and thought this would be something fun to try on a Monday afternoon,” she said.

Boards can be rented at the start of the class or you can bring your own. Only eight people are allowed in each class so call the rec center to reserve your spot, 587-0400. Cost is $15 with your own board or $25 to rent a board.

The final summer classes are Aug. 11 and Aug. 25. They meet 5:30-7 p.m. at Beck Lake. In bad weather the classes are moved to the rec center pool.

Natalie Gregarek began teaching SUP Yoga in May.

Page 10 – Health and Fitness – July 29, 2014

Smoke has drifted into Cody Country twice this summer. With many wildfires buring around the West, residents should expect more smoky skies in the months ahead.

Smoke can be dangerous for people with breathing issues It’s wildfire season and Cody Country already has experienced some of the effects.

Smoke recently drifted in from fires burning in Idaho, Oregon, Washington state and Canada – and we can likely expect it to happen again in the months ahead.

The smoke is a mixture of gases and fine particles from burning trees and other plant materials. It can hurt your eyes, irritate your respiratory system, and worsen chronic heart and lung diseases, according to the Centers for Disease Control and Prevention.

“Those with respiratory problems, cardiac conditions or others should limit their activity and try to remain indoors where possible,” said Bill Crampton, Park County Public Health Nurse Manager. “If they are on oxygen, insure their equipment is functioning and they have reserve oxygen.”

Who is at greatest risk from wildfire smoke?

People who have heart or lung diseases, like congestive heart failure, angina, chronic obstructive pulmonary disease (including emphysema), or asthma, are at higher risk from wildfire smoke, according to the CDC. Older adults and children are more likely to be affected by smoke. In older adults this may be due to their increased risk of heart and lung diseases. Children’s airways still are developing and they breathe more air per pound of body weight than adults.

In addition, children often spend more time outdoors engaged in activity and play.

Decrease your risk from wildfire smoke •Listen and watch for news or health warnings about smoke. In addition, pay attention to public health messages about taking safety measures.

•Keep indoor air as clean as possible if you are advised to stay indoors. Keep windows and doors closed. Run an air conditioner if you have one, but keep the fresh-air intake closed and the filter clean to prevent outdoor smoke from getting inside. If you do not have an air conditioner and it is too warm to stay inside with the windows closed, seek shelter away from the affected area, according to the CDC. •Avoid activities that increase indoor pollution. Burning candles, fireplaces, or gas stoves can increase indoor pollution. Vacuuming stirs up particles already inside your home, contributing to indoor pollution. Smoking also puts even more pollution into the air.

•Follow the advice of your doctor or other health care provider about medicines and about your respiratory management plan if you have asthma or another lung disease. Consider evacuating the area if you are having trouble breathing.

•Do not rely on dust masks for protection. Paper “comfort” or “dust” masks commonly found at hardware stores are designed to trap large particles, such as sawdust.

These masks will not protect your lungs from the small particles found in wildfire smoke.

Those with respiratory problems, cardiac conditions or others should limit their activity and try to remain indoors where possible.

Bill Crampton Park County Public Health Nurse Manager

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Health and Fitness – July 29, 2014– Page 11

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Page 12 – Health and Fitness – July 29, 2014

Children’s body temperature increases 3-5 times faster than adults, and this is a special concern during the warmer months of the year.

Never leave children alone in hot cars

By AMBER PEABODY Special sections editor The recent death of Cooper Harris, a 22-month-old child left in a hot car in Georgia, has drawn attention to the risks of leaving children unattended in vehicles.

As outside temperatures rise, the risk of children dying from being left alone inside a hot vehicle also increases. Children should never be left alone in a hot car, not even if you’re just quickly running into a store.

“People are quick to judge, but it can happen to anyone,” Park County Safe Kids coordinator Lillian Brazelton said. “People don’t realize how quickly the temperature rises in a car. In 10 minutes the temperature can

change 19 degrees and cracking the window does not help.”

The body temperatures of children can increase 3-5 times faster than adults, according to the Safe Kids website.

Heat stroke begins when the body passes 104 degrees.

Reaching an internal temperature of 107 degrees can be deadly.

So far in 2014 there have been at least 17 heatstroke deaths of children in vehicles; 13 confirmed as heatstroke and four are still pending official findings by the medical examiner, according to a report by Janet Null of the department of Earth and Climate Sciences at San Francisco State University.

More than half of heat stroke

deaths occur because a caregiver forgot the child in the car.

“If a parent doesn’t normally take the child and is in ‘automatic mode,’ they could just turn right to go to work instead of turning left to go to day care,” Brazelton said.

If you’re not following your normal routine, you can help yourself remember your child by putting something in the backseat next to them that you’ll need at your final destination like a briefcase, purse or cell phone.

You should also develop a plan with your day care provider.

“If a parent is expected and doesn’t show up, the caregiver needs to call and see why they’re not there,” Brazelton said.

Another danger and one Brazelton said is more likely to happen in this area, is a child locking themselves in a vehicle while playing.

“It’s common,” she said. “Some parents can be unaware that their child wandered off and locked themselves in the car.”

She recommends keeping your vehicle locked when you’re not using it, and if your child is missing make sure to check vehicles and trunks during your search.

Finally, if you see a child alone in a car, take action and call 911 as emergency personnel are trained to respond to these situations.

That call could save a life.

Health and Fitness – July 29, 2014– Page 13

U.S. heatstroke deaths of children in vehicles Statistics •Total number of U.S. heatstroke deaths of children left in cars, 2014: 17.

•Total number of U.S. heatstroke deaths of children left in cars, 2013: 44.

•Total number of U.S. heatstroke deaths of children left in cars, 1998-present: 623.

•Average number of U.S. child heatstroke fatalities per year since 1998: 38.

(1998-2013) shows the following circumstances:

Circumstances An examination of media reports about 606 child vehicular heatstroke deaths for a 14-year period

(Information from Heatstroke Deaths of Children in Vehicles by Jan Null, Department of Earth & Climate Sciences, San Francisco State University)

•51 percent – child “forgotten” by caregiver (312 children).

•29 percent – child playing in unattended vehicle (177).

•18 percent – child intentionally left in vehicle by adult (111).

•1 percent – circumstances unknown (6).

Follow these simple safety recommendations •Never leave a child in an unattended car, even with the windows down.

•Be sure that all occupants leave the vehicle when unloading. Don’t overlook sleeping babies.

•Always lock your car. If a child is missing, check the car first, including the truck. Teach your children that vehicles are never to be used as a play area.

•Keep a stuffed animal in the carseat and when the child is put in the seat, place the animal in the front with the driver as a reminder.

•Place your purse or briefcase in the back seat as a reminder that you have your child in the car.

•Make “look before you leave” a routine whenever you get out of the car.

•Have a plan that your childcare provider will call you if your child does not show up.

For more tips, visit safekids.org.

Summer temps put pets at risk During hot weather, pet owners need to take precautions against the danger of heat exhaustion and heatstroke for their pet.

Heatstroke develops when dogs (or cats) can’t reduce their body temperature. In hot, stuffy cars dogs can’t cool down, and leaving a window open or a sunshield on won’t keep your car cool enough.

Dogs should never be left alone in cars, even if it’s cloudy.

Your dog will be more comfortable if left at home.

Page 14 – Health and Fitness – July 29, 2014

Parents can help kids form healthy habits by setting a good example, including filling half your plate with fruits and vegetables and choosing lower-sodium options.

August is ‘Kids Eat Right’ Month: Nutrition Tips for Families

With childhood obesity on the rise, making sure kids eat right and get plenty of exercise is vital.

Parents and caregivers can play a big role in children’s nutrition and health, teaching kids about healthy foods, being a good role model and making sure physical activity is incorporated into each day.

August, which is Kids Eat Right Month, is a great time for families to focus on the importance of healthful eating and active lifestyles. The Academy of Nutrition and Dietetics is encouraging families to take the following steps: •Shop Smart. To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or din-

ner table.

•Cook Healthy. Involve your child in the cutting, mixing and preparation of meals. They will learn about food and may even be enticed to try new foods they helped prepare.

•Eat Right. Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day’s experiences with one another.

Research indicates that those families who eat together have a stronger bond, and children have higher selfconfidence and perform better in school.

•Healthy Habits. You can help kids form great, healthy habits by setting a good example. Fill half your plate with fruits and vegetables, choose lowersodium options, and make at least

half the grains your family eats whole grains. For beverages, choose water over sugary drinks, and opt for fat-free or low-fat milk.

•Get Moving. Aside from being a great way to spend time together, regular physical activity is vital to strengthen muscle and bones, promote a healthy body weight, support learning, develop social skills and build self-esteem. Kids are encouraged to be active for 60 minutes per day.

Getting kids to eat right can sometimes be a challenge, particularly if they are picky eaters. But experts say that a conversation can help.

“Talk to your children. Learn the foods they like. Teach them about the foods they need for their growing

bodies. Find ways together to make sure they have the knowledge and ability to eat healthy and tasty foods at every meal,” says Angela Lemond, registered dietitian nutritionist and Academy of Nutrition and Dietetics spokesperson.

It may help to consult a registered dietitian nutritionist in your area to ensure your family is getting the nutrients it needs with a meal plan tailored to your lifestyle and busy schedule.

For more healthful eating tips, recipes, videos and to learn more about Kids Eat Right Month, visit kidseatright.org.

This August, reevaluate your family’s eating and exercise habits, and take steps to make positive, healthful changes. (StatePoint)

Health and Fitness – July 29, 2014– Page 15

quiz answers | g r i l l i ng 1 . Answer: A.

Barbecue masters know that grilling meat at high temperatures can burn or char the outside and leave the inside underdone. Medium or low heat produces tastier, healthier food – whether on a gas or charcoal grill. On a charcoal grill, that’s when coals have a slight red glow and are covered with gray ash. If you can hold your hand above the heat at cooking height for 4-5 seconds, you should be good to go.

2. Answer: B.

You’ve probably heard about “pink slime,” the low-cost beef filler that is treated with ammonia to kill bacteria. Since “ammonium hydroxide” is considered a processing aid, it doesn’t need to be listed on food labels.

But many fast food chains and grocery stores have stopped selling beef that contains it. Check the website of your favorite store, or ask at the meat counter.

3. Answer: B.

Bacteria on the surface of ground beef can get mixed inside when you make hamburger patties. So don’t skimp on the cooking time. As a rule of thumb, cook a 4-ounce ground beef patty that is about 1/2 inch thick and 4 inches wide over medium coals for 11 to 13 minutes. With a gas grill, check the manual for cooking times.

4. Answer: C.

If you don’t want to flavor that juicy steak with chemicals, skip lighter fluid and self-starting charcoal. They contain toxic substances that may pass into grilled food. So fire up the grill with a chimney or electric starter. Instead of briquettes, burn wood chips or lump charcoal, which are chemical free.

5. Answer: B.

To avoid spoiling, cook refrigerated beef ribs or steaks within three to five days of purchase or before the “use by” date, if there is one on the label. Poultry and ground meat go bad faster, so cook them within one to two days. Otherwise, freeze meat to keep it safe until you’re ready to cook it.

6. Answer: C.

The temperature inside chicken needs to reach 165 degrees F or more to kill bacteria. As a general rule, that means grilling chicken thighs, legs or a 6-ounce breast with bones for 10 to 15 minutes each side. You can flip a boneless breast after 6 to 8 minutes and wings after 8 to 12 minutes.

Steaks, roasts, and chops should reach an internal temperature of at least 145 degrees F and ground meats 160 degrees F.

7. Answer: B.

You can’t really go by inside color, and if you cut into the meat, the juices will pour out, drying it out. Grill master Bobby Flay goes by touch: The longer meat, fish or poultry cooks, the firmer it gets. So a steak cooked medium should be springy, not squishy (rare) or taut (well done).

Of course, the only surefire way to check for doneness is with a meat thermometer.

8. Answer: B.

Low and slow is the way to go with fresh sausages, like Italian and fresh bratwurst. Over low heat, the skin won’t burn before the inside is cooked through. That also keeps the skin from splitting and dripping juices, which flare up flames. For a flavor kick and to cut grill time, simmer sausages in water and beer for about 15 minutes first and finish them over medium-low heat.

9. Answer: C.

Bacteria can grow on food that’s left out to defrost. For safety, slow thawing in the refrigerator is best. Most food will thaw in a day or two in the fridge. If you forget or you don’t have time, you can quick-thaw food in a sealed bag in cold water or in the microwave if you’re going to cook it right after. If you use cold water, change it every half-hour and keep it cold.

10. Answer: A.

The risk is small, but cooking meat over hot open flames can cause some harmful chemicals to form. Fortunately, it’s easy to reduce the risk: •Don’t eat well-done or burned parts of meat.

•Trim fat. Remove skin from chicken.

•Partially cook meat in the microwave or oven or simmer it in liquid so it isn’t on the grill as long.

•Flip meat on the grill often.

•Grill fish and chicken on top of foil.

•Grill fruits, vegetables, and veggie burgers, which don’t have those cancer-causing chemicals.

11. Answer: A.

Marinating meat, even for just 10 minutes, is a triple-win for grillers.

It brings out flavor and moisture and helps reduce possible cancercausing chemicals. Thin, oil-free marinades, especially with vinegar or citrus, are best. Thicker, store-bought marinades and those with honey, sugar or tomato tend to char. Use those only in the last minute or two of grilling.

12. Answer: A.

It is a good idea to put about ½ inch between chunks of food on your kebab. (It can help everything cook through more quickly). But the best way would be to cook meat and vegetables on different skewers.

That’s because veggies and meats can need different cooking times to be done, says chef and food science whiz Alton Brown. Plus, it cuts back on the chance of germs moving between the meat and veggies.

Try putting slow-cooking veggies like sweet potatoes on one kebab, fast-cookers like zucchini and mushrooms on another, and meat on another.

However, most people cook them all together. That’s OK. The risk of germ mixing is small when you make sure everything is well-cooked.

Keep cooking and turning your kebabs until the meat is “firm, but yielding.”

13. Answer: C.

Grilling close to a house, deck railing, eaves or overhead branches is a serious fire hazard. And grilling in an enclosed or partially enclosed space can expose you to deadly carbon monoxide fumes, so don’t wheel the grill into the garage, a camper or tent to cook. Propane and charcoal grills should be used outdoors only. If it rains on your party, move it inside and finish cooking on the stove.

14. Answer: A.

When juice from meat drips on hot coals, it increases smoke and flares up flames, which may leave harmful chemicals on food. So keeping the juices in burgers is both tastier and healthier. To avoid squishing out juice and drying hamburgers out, don’t flatten them with a spatula while they’re cooking. Flipping burgers frequently cooks them more evenly and also avoid drips.

15. Answer: B.

Ancient grease and food are health hazards, not flavor enhancers on the grill. Brush burnt bits of food off grates while they’re still warm with a wire brush. Then soak the grates in warm sudsy water and rinse.

Dump used charcoal to cut down on smoke and bad flavors. Wipe off grease or fat buildup in the trays below the grill to prevent fires and flare-ups. Clean gas grills according to the owner’s manual.

How’d you score?

0-4 – You’re not yet grill saavy. Do more research and try again.

5-10 – Not bad, but you can do better. Read up and test your grilling smarts again.

11-15 – Good job! You’ve got great grilling smarts.

(For more information go to webmd.com)

Page 16 – Health and Fitness – July 29, 2014

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