Health Beat

HEALTH BEAT

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ESSENTIAL WELLNESS:

DL’s own essential oils sage, Bonnie Juma, shares the many health benefits of botanicals.

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A 100-POUND WEIGHT IS LIFTED:

Richard Johnson lost 100 pounds – and has kept it off – through a common-sense approach to diet and exercise.

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TAKE A PEEK AT THIS:

Sanford Clinic’s new 3D eye-scanner lets doctors see ‘the whole eye-chilada’

SUPPLEMENT TO THE WEDNESDAY, JANUARY 17, 2018 ISSUE OF THE TRIBUNE.

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Richard Johnson is a familiar figure around the Detroit Lakes Community and Cultural Center. He’s been visiting the center almost every day since it opened 17 years ago. With his slow and steady approach to diet and exercise, he’s lost 100 pounds – and kept it off.

Slow and steady = success

Richard Johnson has lost a remarkable 100 pounds – and kept it off – by making common-sense lifestyle changes and sticking with it STORY & PHOTOS BY MARIE JOHNSON

A

ll the regulars at the Detroit Lakes Community and Cultural Center know who Richard Johnson is.

He’s been a regular there himself since it first opened 17 years ago, and with his bushy, white handlebar mustache and understated, friendly manner, he’s easily recognizable and hard to forget.

Richard shows up for his workouts every day, without fail. He comes in for about an hour to an hour-and-a-half to walk the track, lift a few weights, do a little resistance training and use some of the exercise equipment. He’s also been known to PAGE 4 | HEALTH BEAT

take fitness classes and swim in the pool.

He goes to improve his overall health, he says, and weight loss is just one part of that. But it’s been a significant part – Richard’s initial goal was to lose 100 pounds.

Incredibly, he reached that goal, over a decade ago. Just as incredibly, he’s kept the weight off ever since.

Though he’s had some ups-and-downs over the years, on the whole Richard has shed more pounds than he’s gained back, and his plan is to continue to shed more in the future.

He takes a slow and steady approach

to weight loss, preferring modest, manageable changes to his diet and exercise routine over trendy crash diets and hard-core workout fads. He’s been persistent and dedicated. It’s worked for him.

“He’s smart about his body, and he knows what he can and can’t do,” said Nancy Hebert, a certified personal trainer at the center who has known Richard since he’s been a member. “He makes small, doable changes and he stays consistent with what he does. Sometimes I think people go gung-ho and they end up injured, or they try to do something too restrictive with their

diet and they end up giving up.”

Richard, on the other hand, has managed to stay motivated over the years, and “that’s a hard thing to do,” she added. “He works hard. I think he’s done tremendous.”

BREAKING BAD HABITS

Before he started visiting the center, Richard had some unhealthy habits. He ate the wrong kinds of foods – a lot of burgers and pizza, he says – and he ate large portions.

He spent little to no time in a gym.

A former special education teacher for the Lake Park-Audubon School District, Richard retired 13 years ago after a 33-year career. He and his wife, fellow teacher Linda Johnson, have been married for 48 years and make their home together on Leaf Lake, south of Audubon. They’ve raised two children, and are now the proud grandparents of six grandkids.

Richard has always tried to stay active at work and at home – he especially loves to fish, and was an avid sailor in the past – but it was never enough to keep him in shape.

Over the years, he kept putting on pounds.

Richard before his 100-pound weight loss.

Richard after.

Eventually, he became pre-diabetic, and his doctor told him he needed to lose weight.

That was the turning point for Richard.

He started watching his diet more closely, He’s 70 now, and is still achieving suc- lar visits with a doctor, nutritionist and life and getting more regular exercise. He cess at his own pace. coach to discuss diet and exercise, as well started a membership at the center, and he “It’s been a long process,” he says. “It’s as taking medication to lower his blood took a class on nutrition. After awhile, he taken a long time. I haven’t been one of sugar (mild weight loss is a side effect of started keeping a food journal to log his those people who have just, ‘Zoom! And the drug). Along with that, he’s required to meals and snacks. He started eating smaller it’s gone.’ At my age, it’s been a little more check his blood sugar twice a day – a rouportions, and shifted away from fatty foods difficult, but I’ve plugged away at it.” tine that’s helped him keep track of how in favor of more vegetables and foods high much he’s eating. in protein.

“If you’ve overeaten that day, it shows FORMING NEW, He says sticking to these dietary HEALTHIER HABITS up in the end-of-the-day reading,” he exchanges wasn’t as difficult as he expected it Richard’s current methods are th- plains. might be, “because I haven’t restricted my- ree-fold: a mix of exercise, diet and medi- He’s continued to find new ways to eat self too much… And you learn to enjoy it. cation. less, eat healthy and resist common temptaYou get used to it.”

After being diagnosed with Type II dia- tions. At the holidays or for special events The same goes for working like birthday parties, for exaout – he does enough to make a mple, he makes a strategic eating “It’s been a long process. It’s difference, but not so much that plan for himself ahead of time, he stops enjoying himself and he can enjoy some indultaken a long time… At my age, it’s so wants to quit. He found a level gences without going overboard. been a little more difficult, but of exertion he was comfortable He’s also started having a protein with, and he’s generally stayed shake in place of regular dinners.

I’ve plugged away at it.” within that zone.

To keep fit, he’s conti He was already well past nued to visit the Detroit Lakes – Richard Johnson, on his 100-pound middle age when he started maCommunity and Cultural Center weight loss king these big lifestyle changes, every day, a habit he says would so he intentionally kept his goals be hard for him to break at this and expectations realistic. He didn’t want to betes a few years ago, he started a medical point. be tempted to quit by frustration and disap- weight loss program through a clinic in “You just know everybody here; it’s like pointment.

Park Rapids. That program involves regu- family,” he says. “Everybody’s so friendly.

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It’s a really good support group.”

He utilizes all the resources at the center, walking the track, lifting weights, using the exercise machines and swimming in the pool. He mainly focuses on his individual workouts, but also takes some group fitness classes. Early on, he took part in one of Nancy’s “Healthy Living” programs, and now he’s in her “Muscle Works” class three times a week. He likes to try new things, he says, and may sign up for “Broga” next.

“Mostly, it’s about exercise and eating right,” he says. “It’s pretty involved. A person my age, you really get involved in this. You have to, to really get a handle on it.”

His wife Linda has been right alongside him throughout this journey, often going to the center with him and even signing up for some of the same classes. She also helps make sure they’re preparing appropriate meals at home.

Between Linda, the medical professionals he works with and the helpful people at the center, Richard says, “I’ve got a lot of support. That’s a real key part of this.”

ABOVE: Light weight lifting is part of Richard’s daily exercise routine.

RICHARD’S QUICK TIPS FOR HEALTHIER LIVING • Take part in weight loss classes and programs; they’re helpful • Examine your diet for nutrition; especially watch your intake of carbohydrates, protein, sugars and salt • Connect with professionals; find and stick with a good family doctor • Keep a daily food journal • Exercise every day, at the same time of day, if possible • Weigh yourself weekly • Avoid falling into the trap of family food celebrations; come up with alternative eating strategies around the holidays and other special occasions

If you falter, restart: Never give up!

•

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FEELING IT

Richard says he definitely feels healthier now than he did before. He can be active outdoors again, walking and getting out on the water. He’s a member of Muskies, Inc., and loves to fish. He can keep up with his grandkids, cheering them on at their games and dance recitals. And he gets more enjoyment out of traveling, as he has the energy to really explore his surroundings.

“I feel like I’m able to do more,” he says.

“Before, I couldn’t move very well. I’m able to go on trips now; I can walk a lot, I have more stamina. I can walk along the beach for a mile or two, I can go fishing. I’ve visited Mayan ruins in Belize, done a snorkeling tour, and did a lot of walking in the British Virgin Islands.”

He probably wouldn’t have been able to do any of that, he says, if he had still been carrying those extra 100 pounds.

In recent years, he’s taken a couple of overseas vacations with the Lakes Area Parrot Heads, a charitable fundraising organiza-

ABOVE RIGHT: Resistance training increases muscle strength, tone, mass and endurance.

RIGHT: Persistence is a big factor in Richard’s fitness plan. He walks the track at the Detroit Lakes Community and Cultural Center almost every day.

tion known for its fun get-togethers and group trips. He’s also traveled with Linda a number of times, and they’re planning to go on another trip this winter, to Mexico.

“I’m happy that he’s lost the weight and kept it off,” Linda says. “It impacts not just him, but the whole family. We can do things now that we couldn’t do before. Cross country skiing, for example – we’re going to try that again this winter, and it’s been years since we’ve gone.”

She’s also noticed a positive change in Richard’s self-confidence.

“It makes a difference, as far as how he’s feeling and feeling about himself,” she says of his weight loss. “He likes fitting into those smaller clothes again.”

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Bonnie Juma has had a lifelong interest in health and wellness. A former nurse, psychologist and manager in hospital administration, she now makes and sells her own brand of all-natural essential oils, spices, serums, lotions, balms and more. Her products are available at her home shop on West Lake Drive in Detroit Lakes (where she’s pictured here), as well as at select local retailers and online at mafu.life.

Wellness is essential Bonnie Juma shares the many health benefits of botanicals, from essential oils to organic spices STORY & PHOTOS BY MARIE JOHNSON

W

hen Bonnie Juma stepped into a little shop in Santa Barbara nearly 30 years ago, she had no idea that by the time she stepped back out, she’d be headed down a fresh path toward a new life passion.

It was a seemingly ordinary day for her, up until her eyes caught the gleam of some small glass bottles on a shelf in that shop. She felt compelled to take a closer look.

The bottles claimed to contain all-natural answers to all sorts of ailments. The mysterious liquids inside, which the bottles’ labels identified as essential oils, were said to prevent or treat everything from headaches to acne, nausea to the sniffles PAGE 8 | HEALTH BEAT

– without the use of any synthetic chemicals.

As a woman who worked in healthcare, Bonnie couldn’t believe she had never heard of these oils before. She was skeptical, but her curiosity was sparked.

“I was dumbfounded,” she recalls today. “I was like, ‘No way! I’m a nurse, how don’t I know about this? Is this really real?

And if it is real, why hasn’t anybody told me?’”

Next to the bottles was a book about essential oils, and Bonnie grabbed it. She was hungry for answers to her questions, so she sat down right there in the middle of the store and read the whole book, in one sitting. She devoured every word.

A NORTH DAKOTA NATIVE, BONNIE ALWAYS HAD A KEEN INTEREST IN HEALTH AND WELLNESS.

“Whether it’s in relationships or physical, I’ve been drawn to both,” she says.

Her career history reflects that. She started out in nursing, then got her graduate degree and worked in psychology.

Later, she got into hospital administration management, where she served as a liaison for teen wellness.

She spent the early years of her adult life living and working in California (during this time was when she stumbled across that little shop in Santa Barbara) and returned to North Dakota after marrying her high school sweetheart, Brad Juma,

LEFT: At her home shop in Detroit Lakes, Bonnie sells a wide variety of her own products, under her Mafu label, alongside of a few other brands of all-natural hygiene and beauty products, such as these soaps.

BELOW: A cupboard in Bonnie’s kitchen holds one of her stashes of essential oils. She spends time almost every day making and blending the oils, which are sold in her store or used during some of the wellness classes she teaches.

ABOVE: This special blend of essential oils was the first product Bonnie ever formulated herself, as well as the first product she ever sold to others. It’s still a popular product with her current customers, she says, and the recipe has never changed. The serum is said to help heal capillaries and sun damage on the face, while also reducing redness and moisturizing.

a pilot and telecommunications professional, in TODAY, BONNIE IS AN ESTABLISHED 1994.

DETROIT LAKES BUSINESS OWNER. The couple settled in Beach, N.D., a small town She has a vast knowledge of essential oils, orgawest of Medora. Disappointed that there were no nic spices and other plant-based beauty, hygiene and coffee shops there (she’s a big fan of coffee), Bonnie health products. She has her own line of these prodecided to open one herself. She wanted to make it ducts, called Mafu (pronounced “may-foo,” short a place “that would delight women… a celebration for “made for you”), which are sold out of her homeof beauty and joy and creativity.” She sold not just based shop on West Lake Drive, online at mafu.life, coffee, but also products made to nurture inner and and at some Detroit Lakes area salons. (Formerouter beauty. In ly known as addition, the BJnaturals, she shop hosted has recently re“I was like, ‘No way! I’m a nurse, classes on topics branded to the how don’t I know about this? Is of interest to the Mafu name.) local women.

One of this really real? And if it is real, Bonnie Bonnie’s most why hasn’t anybody told me?’” owned and popular prooperated her ducts is her – Bonnie, on how she felt when she Beach store for Face Serum, a first discovered essential oils 11 years, all mix of essenthe while contitial oils that she nuing to dabble says helps heal in essential oils. After a time, she and Brad bought capillaries and sun damage, reduce redness and a second home in Detroit Lakes, and started living moisturize the skin. It’s the first essential oil blend between here and Beach. Brad passed away unex- she formulated on her own, more than 20 years pectedly three years go, and Bonnie now lives in ago, and the recipe has never changed.

Detroit Lakes full-time.

She is also known for her oil-infused body and There was a time she considered going back hair care products, fragrances, hand-mixed spices, into health care, but she realized her heart just teas, and encapsulated herbs. Many of her blends wasn’t entirely in it anymore. have specific healing properties, made to ward off “I was more interested in staying well than in colds, allergies and other illnesses when applied didiagnosis and treatment,” she says, “so that took rectly to the body or breathed in through a diffuser. me away from the medical model. I still believe Her commitment to purity, she says, makes that’s very important to understand, but I was far her brand stand apart from others. more interested in what we can do to stay well, “The words ‘natural’ and ‘pure’ get thrown and in encouraging others to stay well. That really around, but I’m very committed to zero chemicals led me to where I am today.” in my products,” she says. “I think that makes me HEALTH BEAT | PAGE 9

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GETTING TO WHERE SHE IS NOW WAS A DECADES-LONG JOURNEY FOR BONNIE.

After devouring that first book about essential oils, she was determined to read more.

And the more she read, the more she wanted to know. So, in her spare time, she kept learning. She took online courses. She started experimenting with different oil blends. She read, and read, and read some more, until she had read every single book printed in English on the subject of essential oils. Really, every book. Every. Single. Book.

In time, she evolved from a student to a practitioner, using her knowledge base along with a lot of trial-and-error experimentation to perfect her own unique blends of essential oils and spices. Like a chemist bent over her test tubes in the lab, Bonnie would spend hours over her bottles in the kitchen.

She still does this today, creating fresh blends every week.

“I found that the finesse of blending and having a product turn out well seems to be a fairly well kept secret,” she says. “Understanding the chemistry was huge for me.”

The more she learned over the years, the more she became convinced of the health

benefits of essential oils. She developed a deep appreciation for them.

“We have this life source in plants that’s hugely made for keeping us well,” she explains. “Oils from plants are antiviral, antifungal; plants behave like wellness systems in the human body, so when we use them they are perfectly matched for us, for our wellness. They’re amazing. It’s a beautiful thing that we have at our fingertips today.

We’re lucky for that.”

Her love of essential oils eventually grew and extended out to other botanical sources of wellness, such as herbs and spices. She began to think that the existence of these things in the world was not just a happy accident, but rather part of a divine plan. Fragrant and sensory, therapeutic and medicinal, they’re God-given sources of nourishment for the mind, body and soul, she says – gifts to humanity “derived from the seeds of the Creator.”

For more information, visit the Mafu Facebook page, or mafu.life. Watch for future Community Ed booklets to sign up for Bonnie’s classes.

Mafu nourishes the mind, body, and spirit with nature’s most blessed gifts. Our plant-based products are intuitively blended to create a gentle, effective and immersive experience for the senses.

Fragrance meets harmony and beauty meets goodness in every small batch. They were derived from the seeds of our Creator.

They were made for us.

made for you.

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a sliver of a sliver in the industry, because others will use ingredients you can’t pronounce, and those are chemicals.”

She believes chemicals are the number one cause of health problems in today’s world.

“They’re just bad for the body,” she says.

“I began to use plant-based products, and it opened my eyes to the toxins that we use on a daily basis; not only the chemicals we put on food but the things we put on our body – lotions, shampoos, makeup; all that.”

She likes to share her knowledge with others, so she teaches classes, both for private parties in her home and publicly for the local Community Education program. One evening she might be teaching local girl scouts how to make organic lip balm; the next she’s helping nurses obtain continuing education credits with a class on healthy diet and lifestyle changes.

“I love gathering and hosting,” she says.

“The classes are a time of sharing and imparting information, but also of gathering… I believe in empowering people, especially women because they are the ones charged with caring for themselves, children and the home.”

CARDAMON: Often referred to as the “Queen of Spices,” Cardamon has long been known for its medicinal and culinary value. It is used for the prevention and treatment of asthma, colic, ulcers, indigestion, sinus infections and more.

Dissolve a pinch in the mouth to get rid of bad breath. Tastes great in coffee, chai, and on sweet cakes and breads.

CINNAMON: A warming spice used to flavor sweet foods and beverages, cinnamon is known to help control blood sugar levels and is a strong antiseptic, helping fight infection and disease.

matory and analgesic, it helps soothe joint pain, muscle aches and arthritis. When used in a diffuser, it can be effective in boosting the immune system. The antifungal, antibacterial and antiviral properties of eucalyptus make it a good choice for treating skin conditions like acne, minor cuts, bug bites and boils.

EUCALYPTUS: There are wide-ranging and wellknown health benefits of eucalyptus oil. It can help relieve congestion, coughs and other cold symptoms, nourishes hair and tackles dry, itchy scalp. An anti-inflam-

LAVENDER: Research has shown that the calming scent of lavender increases brain waves associated with relaxation and deep sleep. It can ease stress and anxiety, reduce pain and alleviate symptoms of PMS.

Lakeland Mental Health Services

tartar and plaque buildup when gently brushed into the teeth and gums after regular brushing.

It also acts as a quick breath freshener and can soothe sore throats when gargled.

NUTMEG: Popularly used in baked goods and warm drinks, nutmeg is known to decrease bad cholesterol and enhance memory. It also has an anti-depressant effect, among other benefits.

ORAL CARE: This unique Mafu blend decreases

PEPPERMINT: Great as a breath freshener, peppermint is also known to increase mental alertness and soothe digestive issues. The oil gives a cooling sensation and has a calming effect on the body, which can relieve sore muscles when used topically.

TURMERIC HONEY: This Mafu blend combines the health benefits of both honey and turmeric, which are numerous. Turmeric is an anti-inflammatory and antioxidant, and has been linked to improved brain function and a lowered risk of heart disease. Honey is known to counter pollen allergies, promote healthy sleep, soothe coughs and sore throats and much more. Turmeric honey may be drizzled over breads, waffles, pancakes, chopped nuts, hot cereals or grilled chicken, or stirred into hot beverages.

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Optometrists Joy Quitberg and Armand Radke demonstrate a new eye scanning device at Sanford Clinic in Detroit Lakes. Clinic Director Breanna Adams fills in as the patient for this photo. The Maestro 3D optical coherence tomography scanner gives the doctors a state-of-the-art look at the inner workings of the eye.

The eyes have it New Sanford optical scanner pinpoints problems STORY & PHOTOS BY NATHAN BOWE

E

ye-yi-yi-yi, the new eye-scanning device at Sanford Clinic in Detroit Lakes is a handy little piece of equipment.

In the blink of an eye (actually, don’t blink during the scan) the three-dimensional scanner produces color graphics that reveal what’s going on in the center of the eye, the nerves of the eye, or the whole eye-chilada.

The Maestro 3D optical coherence tomography scanner really gives doctors a window into what’s going on with a patient’s eyes, and makes them better able to diagnose a problem and track ongoing isPAGE 12 | HEALTH BEAT

sues over time.

The noninvasive device painlessly and without radiation allows doctors to see a clear digital image on the screen of what’s going on with the retina – be it hemorrhages, detachments, macular degeneration or something else.

The device reveals the tiniest of blood vessels in the eye, and whether they are being damaged by high blood pressure or diabetes in the patient.

“Pretty much anything concerning the blood vessels will show up in the eye,” said Dr. Armand Radke, an optometrist at Sanford in Detroit Lakes. “If the small

vessels in the eye are good for diabetics, we can surmise that other blood vessels are good, too.”

The new eye scanner has only been in use at the Detroit Lakes Sanford Clinic since early November, but it has already caught vision problems that patients had not yet noticed themselves, such as macular degeneration.

“I like that we can visibly see it here before the patient notices anything occurring with their vision,” said Dr. Joyce Quitberg, also an optometrist at Sanford in Detroit Lakes.

Generally speaking, “the quicker you

lable for people with a family fix a retinal problem, the better,” history of macular degeneration added Radke. Although some or glaucoma, Radke said. eye problems require continued “We can visibly see

“Or if we see something monitoring, “more of a wait(eye issues) here before the in the back of the eye we want a and-see” approach, to make sure patient notices anything better look at, or if the patient is the benefits outweigh the risks of having trouble seeing but the eye surgery, he added. occurring with their vision.” looks okay to our normal instru The new scanner can take a ments. This goes way beyond topographic image of the center – Dr. Joyce Quitberg, what our instruments can do – of the eye, which can be flipped an optometrist at Sanford in this is state-of-the-art,” he said. on-screen to show the backside Detroit Lakes, on the benefits of

So how does it work? Opof the eye. It also clearly shows the new 3D eye scanner tical coherence tomography uses the nerve system of the eye. light waves to take cross-section “The nerve of the eye is like pictures of your retina, allowing a cable that goes to the brain your ophthalmologist to see each from the eye and carries the mes “A PVD shows up just like that,” Quit- of the retina’s distinctive layers, and to map sage of what we’re seeing,” he said. and measure their thickness, according to The device also provides a colored line gra- berg said. phic that shows whether the nerves are heal- A PVD is not considered an ocular em- the American Institute of Ophthalmology. ergency, but becomes a problem if expan- The measurements help with diagnosis and thy or damaged.

The new 3D scanner can spot things ding fluid tears the retina or pulls on the give treatment guidance for glaucoma and retinal diseases, like age-related macular not easily visible under the regular testing macula near the center of the retina. regimen, such as posterior vitreous detach- Sanford’s new optical coherence to- degeneration and diabetic eye disease. ment or PVD, fairly common in nearsighted mography scanner will not be used during “It really makes it more comfortable for routine eye examinations, but will be avai- us to give a diagnosis,” Quitberg said. people over age 60.

Getting in shape?

Do it right!

This is it: you’ve promised yourself you’d get in shape, and you’re determined to follow through. Here are five crucial steps for fitness success. Skipping even one of these would be a major slip-up that could set you up to fail.

1. SET GOALS.

Having clear goals and tracking your progress will keep you motivated. Give yourself specific (and realistic) targets that aren’t exclusive to weight loss.

2. BE WELL EQUIPPED.

Hockey, tennis, Zumba — whatever your sport of choice is, be sure you have the right equipment to avoid injuries. Ladies — a sports bra is a must!

3. CHOOSE THE RIGHT TRAINING.

Opt for a sport that you enjoy and that’s suited to your physical condition. Choose lessons that are targeted to your skill level

or have a professional create a personalized workout routine for you.

4. EAT RIGHT AND STAY HYDRATED.

Make sure you’re giving your body the nutrients and energy it needs, and don’t exercise right after a meal. Drink water before, during and after your workout; your muscles will thank you.

5. WARM UP.

Our most important tip! Warming up and stretching are crucial steps to prepare your body for the upcoming effort.

DON’T OVERDO IT by exercising too much (either too intensely or too often). Take it progressively and, above all, listen to your body! It’s the best way to stay motivated and avoid getting hurt.

HEALTH BEAT | PAGE 13

THE KEY TO GOOD NUTRITION:

healthy food and a balanced diet

More fruit and fiber, less sugar and salt — adopting healthy eating habits isn’t that complicated when you know where to start. If you’re determined to start eating healthier, here are some guidelines.

CHOOSE HEALTHY FOOD FIRST

Rich in vitamins and minerals and low in calories, fruits and vegetables should be your main staple. Your diet should also include lots of fiber-rich whole grains, such as barley, brown rice and quinoa. And don’t forget fatty fish (like herring, mackerel and sardines), a great source of omega-3 fatty acids that are essential to heart function.

Meats — the leaner the better — should be consumed in small quantities and regularly replaced with other protein-rich foods, like legumes, eggs and tofu. Try to drink lowfat milk or enriched soymilk every day, but

remember: water should always be your beverage of choice.

KEEP IT BALANCED

Does eating well mean avoiding cake, chips and soda at all costs? Not necessarily.

Don’t give up your favorite treats entirely — that only leads to cravings and overeating. You’ve heard it before, but it’s the truth: moderation is key. Your best bet is a varied diet that includes lots of fruits and vegetables. Do you have a hard time with portion control? Here’s a clever trick: use smaller plates!

WHAT TO AVOID Stay away from foods that are high in salt, sugar and trans fat. Skip the frying pan and bake or grill your grub instead.

Take some time to get to know yourself Self-esteem starts with self-acceptance.

If you’d like to work on your confidence, the first step is to be aware of who you really are deep down. Only then can you build solid relationships with others. Here are a few tips to help you get in touch with the real “you.”

• KEEP A DIARY.

Not only is keeping a diary an excellent way to vent, but it also forces you to spend time alone with your thoughts and feelings.

As you fill in the pages of your notebook, you’ll experience personal growth — and PAGE 14 | HEALTH BEAT

you just might learn a thing or two about yourself.

In ten? Analyze yourself: consider who you are and what you really like.

• TAKE RISKS.

• BE OUTGOING.

• ASK YOURSELF THE RIGHT QUESTIONS.

Being self-aware is only the first step. You also need to trust yourself, learn from your mistakes and have a positive attitude. Good luck with your introspection!

Trying something new is an excellent way to expand your horizons and develop your self-esteem. Stepping outside your comfort zone requires you to adapt, develop skills and monitor your reactions.

What are your interests? Your skills? Your weaknesses? Where would you like to be tomorrow? In five years?

Being alone is essential to soul-searching; on the other hand, helping others, expressing compassion, becoming a better listener and other social gestures can fuel your journey of self-discovery.

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HEALTH BEAT | PAGE 15

Six practical tips to eat more fruits and vegetables As nutritious as they are colorful, fruits and veggies are the best foods for your health. If you feel you aren’t eating enough of them, here are six flavorful ways to include more in your diet.

1. UPGRADE YOUR SALADS.

When it co­mes to choosing ingredients, com­­­bine as many colors as you can to create a highly nutritious salad. Don’t shy away from fruits: garnish your greens with apples, strawberries, oranges or pears. You’ll be coming back for seconds!

2. DRINK UP.

Blend fresh or frozen fruit into yogurt, milk or a soy be­ve­­rage to stock up on energizing vitamins. If you have a juicer, use it to try something new — and don’t be afraid to throw in some leafy greens.

3. HAVE SOME DESSERT.

Other than carrot cake, produce-based sweets you have to try include beet and chocolate brownies, sweet potato scones and pumpkin cookies. Yum!

ONE LAST TIP: Wash and cut some fruits and veggies and stick them in the fridge so you’ll always have a healthy snack to grab on the go.

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4. ENHANCE YOUR SOUPS.

Add every vegetable you can think of to your favorite soup. And look into fruit-based soup recipes — they’re easy to find and the results are absolutely divine.

5. ADD VEGGIES TO YOUR FAVORITE DI­SHES.

Vegetables can improve the nu­tritional value and flavor of everything from omelets, pasta and rice to sandwiches, pizza and meat­ loaf. You can also use lettuce in lieu of tortillas, cauliflower instead of rice and squash to substitute pasta noodles.

6. START YOUR DAY OFF WITH FRUIT.

Top your cereal or yogurt with fresh or dried fruit, add mixed berries to your pancake batter or garnish your oatmeal with shredded apples.

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EssentiaHealth.org HEALTH BEAT | PAGE 17

HIGH-INTENSITY INTERVAL TRAINING:

short workouts that really pay off

Did you know that short, highly intense periods of exercise have been found to be more effective than longer, moderately intense sessions? It’s no surprise that more and more people are embracing high-intensity interval training (HIIT), which combines bursts of intense activity with recovery periods that allow subsequent bursts to be performed with more energy. If you’re tempted by the idea, here’s what you should know.

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Although it was designed with high-level athletes in mind, HIIT can benefit anyone who exercises regularly.

Do you already jog, cycle, or jump rope? Give your workout a boost by including a few HIIT sessions in your routine each week.

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While jogging, alternate between 30-second sprints during which you push yourself to the limit and milder 15-second jogs. Repeat the pattern for ten to fifteen minutes, but make sure you warm up first! Running with high intensity burns more calories and fat than a regular jog. What’s more, you’ll enjoy a metabolism boost in the hours following your workout, meaning you’ll burn more calories while at rest. HIIT is a good choice if you’re trying to lose weight because it helps to preserve and build muscle mass.

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In a nutshell, HIIT is effective because it yields faster results than continuous, long-lasting exercise sessions.

Nonetheless, it’s always best to consult with your physician or personal trainer before starting a new workout plan.

High-intensity interval training can improve your physical condition in a short amount of time.

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Breathing for stress relief Are you looking for a fast, effective way to relax?

If you’re feeling stressed out, breathing exercises could be just what you need. They’re simple, can be done anywhere, and are beneficial for everything from sleeping to digestion.

THE TECHNIQUE

Pay attention to how you’re breathing right now. Most people take shallow breaths, lifting their shoulders as they inhale.

If this is what you’re doing, you should know that the proper technique, known as abdominal breathing, is to expand your belly as you breathe in. Doing so makes you breathe deeper, which helps to reduce tension. Feel the benefits right away by doing the following: • Lie on your back. You can also be standing or sitting, as long as your back is straight to allow proper air circulation.

• Place one hand on your chest and another on your belly, below your navel.

• Inhale deeply through your nose, expanding your belly. The hand on your chest should barely move while the one on your abdomen should rise.

• Exhale slowly through your mouth.

During the exercise, pay attention to the air’s trajectory and your body’s movements (nostril flaring, chest expansion, etc.). Simply focusing on your breathing will have a calming effect. If you have a hard time with the technique, practice until it becomes natural.

When you start to feel anxious or tense, take a few abdominal breaths as follows: inhale while counting to four, hold your breath for another four, and then exhale fully while counting to 8, making an O shape with your mouth as if you were blowing out a candle. Don’t you feel better already?

Deep, deliberate breathing promotes relaxation.

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Simple ways to alleviate back pain Few health problems are as prevalent as back pain.

The American Chiropractic Association says 50 percent of working Americans admit to having back pain symptoms each year.

B

abdominal crunches, that can strengthen the core.

Get up and move. A sedentary lifestyle can be a major contributor to back pain. Nearly half of Americans who experience back pain are desk workers who spend the majority of their time sitting, according to the Centers for Disease Control and Prevention. Qi Spine, a

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clinic that gathered data from 1,300 people who said they deal with spine-related pain, found that half the participants with sedentary jobs had lower back pain. Standing, moving around and taking breaks from the desk can help alleviate pain.

Lose weight. The spine is vulnerable to effects of obesity.

Extra weight in the abdomen may pull the pelvis forward and strain the lower back. Losing weight can reduce that strain on the lower back, thereby reducing pain.

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ack pain can be so significant that it results in a loss of function that impedes daily activities. In fact, it’s the leading cause of disability in most countries.

Back pain can be a complex issue. Many things, including muscle sprains or joint irritation, can contribute to back pain. Other factors may include arthritis, stress, obesity or diseases of the internal organs.

Ruling out degenerative diseases can be a first step in treating back pain. Doctors also may ask their patients about their level of physical activity. Doctors may want to know if patients suffering back pain engage in activities involving repetitive movements to determine whether their pain can be traced to these activities.

Some common factors contribute to back pain, and addressing these issues may bring about relief.

Strengthen core muscles.

Poor muscle tone, especially in the back and abdominal muscles, may result in back pain.

Engaging in activities that strengthen the core can help strengthen the area, offering more support to the back. A doctor, physical therapist or fitness instructor may guide you in exercises, such as planks or

HEALTH BEAT | PAGE 21

Is your sleep hygiene optimal?

Fatigue, poor concentration, irritability and cravings for sweet foods can all be caused by lack of sleep. These impairments can negatively affect your day-to-day activities and your health. Having trouble sleeping? Improving your sleep hygiene could very well be your key to the land of dreams.

WHAT TO DO

Your bedroom should be used exclusively for sleep (and intimacy), and it should be a calm, dark, cool and well-ventilated space. Keep your bedtime and wake-up time consistent and try to regulate the time during which you’re exposed to light sources. One hour before you go to bed, switch to indirect lighting and put away your laptop or tablet — looking at bright light or back­lit screens can delay your body’s release of melatonin, the hormone that indu­ces sleep. You should also allow for a moment of relaxation before heading to bed. And remember: a healthy diet and happy sleep go hand in hand.

WHAT TO AVOID

If you tend to have a hard time fal­ling asleep, avoid taking naps; sleeping during the day can disrupt your sleep-wake cycle.

Don’t rely on drugs or alcohol to knock you out, as they have a negative effect on sleep quality; and stay away from stimulants

ONE LAST TIP: Never look at the time during the night! Thinking about how few hours you’ve slept or how many are left until morning only creates anxiety.

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like caffeine during the hours leading up to bedtime. If you can’t fall asleep, get out of bed — otherwise, your brain will associate your place of rest with an awakened state. It’s preferable to go relax in another dimly lit room.

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