Health Edition 2011 by ECM Publishers

HEALTH & WELLNESS May 2011

A Special Supplement To The Dairyland Peach

CAROL REUTER

Keeping Active Is Carol Reuter’s Means Of Staying Healthy After Bout With Cancer

NEW DIETARY GUIDELINES How To Make Smart Choices

FITNESS PROGRAMS 7 Tips For Staying Motivated

CANCER CAUSES Popular Myths About The Causes of Cancer

BREAST CANCER How To Reduce Your Risk

FOODS THAT IMPROVE YOUR LOOKS

A Focus On Today’s Medical Issues For Men, Women and Children

Dairyland Peach, Health & Wellness Edition 2011, Page 2

New dietary guidelines: How to make smart choices The new dietary guidelines call for reductions in salt, fat and sugar, and urge Americans to eat a more plant-based diet. Here’s what that means for you.

It’s official. The 2010 Dietary Guidelines for Americans are in, and the 2005 guidelines are out. Like the 2005 dietary guidelines, the new version urges Americans young and old to cut back on salt, sugar and saturated fats, and instead eat more vegetables, fruit, whole grains, low-fat dairy products and seafood. Doesn’t sound revolutionary, does it? But the real story is that the 2010 guidelines all but declare war on America’s obesity epidemic. What does that mean for you? Here’s the skinny on what’s new in the 2010 dietary guidelines. Dietary guidelines: Closing the gap: Today as in the past a gap exists between dietary recommendations and what Americans actually eat. Americans of all ages eat too few vegetables, fruits, highfiber whole grains, seafood, and low-fat milk and milk products. In contrast, Americans eat too much salt, added sugar, solid fats and refined grains. Indeed, solid fats and added sugars – called SoFAS – make up about 35% of calories in the typical American diet. The 2010 dietary guidelines hope to close that gap by encouraging Americans to adopt a healthier way of eating that takes

into account individual preferences and balances calories with physical activity. As examples, the guidelines point to healthy eating styles such as Dietary Approaches to Stop Hypertension (DASH) as well as dietary patterns from the Mediterranean and Asia, and vegetarian eating patterns. Focus on fighting obesity: The prevalence of overweight and obesity in the United States has increased dramatically in the past three decades. This is true of children, adolescents and adults. In an environment that promotes energy-dense, nutrient-poor foods and a sedentary lifestyle, too many Americans are regularly eating too many calories. Hence, the obesity epidemic and the subsequent health problems, such as heart disease, diabetes, high blood pressure, stroke and certain cancers. To turn this around, Americans must be more tuned in to the dietary guidelines. This means Americans must become mindful eaters – attentively choosing what and how much they eat. In addition, they must know their calorie requirements and the calorie content of the foods they eat. Finally, Americans must begin Continued on page 6

Enjoy assisted living in the comfort of your own home while our professional caregiver helps with everyday tasks. ❖Cleaning ❖Transportation ❖Cooking ❖Errands ❖Laundry ❖Bathing Assistance ❖Med Reminders ❖Companionship

www.alternativeseniorcare.net Serving Central MN Communities!

Call Today 866-352-3350 For A Free Assessment

Depression is a disease. Not a personal weakness. If you are experiencing any of the following symptoms, you may be suffering from depression. • Extended period of sadness, hopelessness or loss of interest in daily activities. • Sleep too much or not enough. • Increased or decreased appetite or weight loss or gain. • Difficulty concentrating, making decisions, remembering things. • Feeling inappropriately guilty, worthless, helpless or hopeless. • Repeated thoughts of death or suicide or attempted suicide.

We can help. Ask your provider about the DIAMOND (Depression Improvement Across Minnesota Offering A New Direction) program.

Melrose (320) 256-4228 Long Prairie (320) 732-2131 Visit www.centracare.com and see the long list of our specialty services available locally.

It starts with a doctor you can trust. Experience a warm unique environment with the finest services Preventative eye exams Diagnosis & treatment of eye diseases including Glaucoma, Cataract, Macular Degeneration, Diabetic Retinopathy, Dry Eye, and removal of foreign body

Prepare to be WOW’d! formerly the Sauk Centre Eye Clinic

320 352 2020 888 520 2040 324 Main St S Downtown, Sauk Centre MN

Over 500 designer frames & sunwear Purses, Chains, Accessories Contact lenses including bifocal, toric and colored Custom ﬁtting & individualized education

* Did you know most major insurance companies will provide routine coverage? Call & we look into it for you!

Leave with answers, not questions.

Healthy diets Do you want to adopt a healthy diet but aren’t sure where to start? As you consider the parade of healthy diets in magazines and cookbooks, make sure to look for one that: *Includes a variety of foods from the major food groups: fruits, vegetables, whole grains, low-fat dairy products, lean protein, nuts and seeds, and healthy fats. *Provides guidelines for how much food to choose from each group. *Includes foods you can find in your local grocery store. *Fits your tastes, lifestyle and budget. Also consider your health risks. Do you have high cholesterol or high blood pressure? If so, be sure to follow a diet that’s low in salt, saturated fat and cholesterol, and high in fruits, vegetables, whole grains and healthy fats. For personalized advice, talk with your doctor or a dietitian. Source: www.mayoclinic.com

Dairyland Peach, Health & Wellness Edition 2011, Page 3

Charles W. Kuffel CPO, FAAOP Certified Prosthetist Orthotist

Orthotics & Prosthetics, Inc. •Artificial Limbs •Custom Bracing •Diabetic Shoes •Arch Supports •Compression Garments •Durable Medical Equipment We accept Medicare, Medicaid, Private Insurance and Worker’s Compensation.

Experienced People. Extraordinary Care.

St. Michael’s Hospital and Lakeview Medical Clinic Outreach Services Sauk Centre, MN By Appointment Saturdays 9am-Noon

(763) 755-9500 Email: ariseop@aol.com www.arise-op.com

Cancer causes: Popular myths about the causes of cancer Misconceptions about cancer causes can lead to unnecessary worry about your health. Find out whether there’s any truth to these common myths about the causes of cancer. Myth: People with cancer shouldn’t eat sugar, since it can cause cancer to grow faster. Fact: Sugar doesn’t make cancer grow faster. All cells, including cancer cells, depend on blood sugar (glucose) for energy. But giving more sugar to cancer cells doesn’t speed their growth. Likewise, depriving cancer cells of sugar doesn’t slow their growth. This misconception may be based in part on a misunderstanding of positron emission tomography (PET) scans, which use a Myth: Antiperspirants or small amount of radioactive tracer, deodorants can cause typically a form of glucose. All breast cancer. Fact: There’s no conclusive evi- tissues in your body absorb some of dence linking the use of underarm this tracer, but tissues that are usantiperspirants or deodorants with ing more energy – including cancer breast cancer, according to the cells – absorb greater amounts. For this reason, some people have National Cancer Institute. Some reports have suggested concluded that cancer cells grow that these products contain harm- faster on sugar. But this isn’t true. ful substances such as aluminum Myth: Good people don’t get compounds and parabens that can cancer. be absorbed through the skin or Fact: In ancient times illness was enter the body through nicks caused often viewed as punishment for by shaving. No clinical studies have bad actions or thoughts. In some yet given a definitive answer to the cultures that view is still held. If question of whether these products this were true, though, how would cause breast cancer. But the evidence you explain the 6-month-old or the to date suggests these products newborn who gets cancer? These don’t cause cancer. little ones haven’t been bad. There’s If you’re still concerned that absolutely no evidence that you get your underarm antiperspirant or cancer because you deserve it. deodorant could increase your risk Myth: Cancer is contagious. of cancer, choose products that Fact: There’s no need to avoid don’t contain chemicals that worry someone who has cancer. You can’t you. catch it. It’s OK to touch and spend

Scary claims circulate on the Internet that everyday objects and products, such as plastic and deodorant, are secret cancer causes. Beyond being wrong, many of these myths may cause you to worry unnecessarily about your own health and the health of your family. Before you panic, take a look at the facts. Here, Timothy Moynihan, M.D., a cancer specialist at Mayo Clinic, Rochester, Minn., takes a closer look at some popular myths about cancer causes and explains why they just aren’t true.

Myth: Microwaving plastic containers and wraps releases harmful, cancer-causing substances into food. Fact: Microwave-safe plastic containers and wraps are safe to use in the microwave. But plastic containers not intended for use in the microwave could melt and potentially leak chemicals into your food. So avoid microwaving containers that were never intended for the microwave, such as margarine tubs, take-out containers or whipped topping bowls. Check to see that any container you use in the microwave is labeled as microwave-safe.

Health and Wellness Care for the Sauk Centre Area

320 .352 .2221

•

www.stmichaelshospital.org

Club Galeon Offers:

•Swimming Pool & Spa •Private Changing Rooms •State-Of-The-Art Equipment •Outpatient Therapy •Comprehensive Wellness Programming

410 West Main Street, Osakis, MN 320.859.2142 • www.GaleonMN.com For more information or a personal tour call 320-859-2142 •Therapy Services •Assisted Living •Skilled Nursing •Memory Care

REGIONAL HEALTH CENTER, INC. CHIROPRACTIC

Sick & Tired Of Being Sick & Tired?

time with someone who has cancer. In fact, your support may never be more valuable. Though cancer itself isn’t contagious, sometimes viruses, which are contagious, can lead to the development of cancer. Examples of viruses that can cause cancer You deserve to have your Health issues include: taken care of by Professionals! *Human papillomavirus (HPV): a sexually transmitted disease that Visit us for a complete, initial, full can cause cervical cancer and other system BioMeridian health scan forms of cancer. and evaluation Only $60! *Hepatitis C: a virus transmitted through sexual intercourse or use of infected intravenous (IV) 307 Ivy Avenue SE • Richmond • 320-597-8999 needles that can cause liver cancer. www.RegionalHealthAndFitness.com Source: www.mayoclinic.com

• BioMeridian • Sensitivity Screening • Nutritional Evaluation • Supplementation • Weight Loss • Detoxification/ Purification

Dr. Jennifer Doll

Dairyland Peach, Health & Wellness Edition 2011, Page 4

ome! H e Welcom Senior Living Community

715 Victor Street • Alexandria

320-759-2132

Find us on facebook: www.facebook.com/windmillponds

Urological ExcEllEncE act p m i l serving Patients… a n o rEgi out of 2 offices and 13 outreach clinics, we have the ability to provide excellent, cost effective urological health care throughout central Minnesota! APU is dedicated to delivering quality urology — timely, compassionate and effective — and providing it in environments which are respectful of patients, staff, and community. Urology is a medical-surgical specialty treating diseases of the female urinary system and male genito-urinary system. We offer urological care for young and old alike.

Crosby Aitkin Wadena Staples Onamia Long Prairie Little Falls Sauk Centre ★ Sartell Melrose Albany Monticello Paynesville ★ Buffalo Hutchinson

urological excellence & regional Impact | www.apumn.com | 13 outreach Clinics sartell 320-259-1411

Buffalo 763-682-2268

2351 Connecticut Ave. S., Suite 200 Sartell, MN 56377

1700 Hwy 25 N., Suite 120 Buffalo, MN 55313

11/05/2011 5:35 PM

Douglas County Hospital is Big on Taking Care of Little Things 650 Births annually • 5 labor and delivery rooms • 15 Postpartum rooms • All private rooms are spacious and family centered • Water tubs available for labor and/or delivery

The Birth Place located on the 3rd floor of our new addition

Dairyland Peach, Health & Wellness Edition 2011, Page 5

Keeping active is Carol Reuter’s means of staying healthy after bout with cancer By LIZ VERLEY, Staff Writer “I could not have done it without all the moral support I got from my family, friends and co-workers,” said Carol Reuter of her recovery from breast cancer. Carol and her husband, Wayne, live on a farm near Sauk Centre. They retired from dairy farming, and both work off the farm. In December 1999 it was suspected Reuter had lobular carcinoma following her routine mammogram. But it was not until January 2000 that it was confirmed. Reuter said, “We did not tell anyone. It was a tough Christmas.” The Mayo Clinic says on its Web site, “Invasive lobular carcinoma is a type of breast cancer that begins in the milk-producing glands (lobules) of the breast. Invasive lobular carcinoma is invasive cancer, which means the cancer cells have broken out of the lobule where they began and they have the potential to spread to other areas of the body. “It makes up a small portion of all breast cancers. The most common type of breast cancer begins in the breast ducts (ductal carcinoma). Some breast cancers contain both lobular and ductal cancer cells.

“Invasive lobular carcinoma typically doesn’t form a lump, as most women expect with breast cancer. Instead, invasive lobular carcinoma more often causes a thickening of the tissue or fullness in one part of the breast.” In 2000, Reuter underwent surgery to remove the cancer in her left breast. Tests showed more surgery was needed to remove a couple more cells where the cancer had spread, and soon she underwent a second surgery. The surgery also included the removal of 23 lymph nodes on her left side. Her follow up treatment included chemotherapy and radiation. She said, “I would work my shift at the Ding Dong Café and then would go for my treatment. I had four rounds of chemotherapy – one every three weeks – and 35 radiation treatments.” She had her chemotherapy treatments at St. Michael’s Hospital in Sauk Centre and traveled to Douglas County Hospital in Alexandria for the radiation treatments. The Reuters have three daughters, Tracy, Shana and Sarah and five grandchildren. “My kids were just great,” said Reuter. “The support I got really helped me carry the load. I took two weeks off after my surgery

and then returned to work. Everyone was great. I was able to work through all the treatments thanks to the support I got. I think support is the most important thing in recovery.” The Reuter family has helped raise many dollars for cancer events. As a family they have done the Susan G. Komen “Race for the Cure” at the Mall of America and numerous local Relay for Life events. Carol and daughter Shana have also participated in a Susan G. Komen three day walk. Reuter said, “It does cost to participate in the various events. Besides the money one must raise or pay to participate you must make sure you have the proper gear to use. A good pair of walking shoes is a must along with clothing for all types of weather. And be sure to train so you can succeed.” “The only thing I can’t do since my surgery is to sit in a hot tub,” she said. “But that is OK because I am not a water person so it does not bother me. Otherwise I can do anything.” What advice would Reuter give to women? “Get moving. Exercise and keep healthy. Get those checkups. Don’t put them off,” she said. “I must walk at least six miles a day at work but when I come home,

Cancer survivor Carol Reuter enjoys several hobbies. One of which includes sewing Christmas gifts for family and friends. Reuter has been cancer free since completing her treatment in 2000, and encourages all women to have their checkups routinely and stay active. summer or winter, I walk three miles. I love to walk,” she said. When she is not walking she more than likely will be found doing one

of her other hobbies which are sewing, embroidering, making Christmas gifts, gardening or enjoying a vacation with her husband.

Breast cancer prevention: How to reduce your risk Breast cancer prevention starts with healthy habits such as limiting the amount of alcohol you drink and staying physically active. Understand what you can do to prevent breast cancer. If you’re concerned about breast cancer, you may be wondering if there are steps you can take toward breast cancer prevention. Understand the lifestyle factors that may affect your risk of breast cancer and what you can do to stay healthy.

What can I do to reduce my risk of breast cancer?

320-762-1511 www.dchospital.com 111 17th Ave. East, Alexandria, MN 56308

Breast cancer prevention begins with various factors you can control. For example: *Limit alcohol. The more alcohol you drink, the greater your risk of developing breast cancer. If you choose to drink alcohol – including beer, wine or liquor – limit yourself to no more than one drink a day. *Control your weight. Being overweight or obese increases the risk of breast cancer. This is especially true if obesity occurs later in life, particularly after menopause. *Get plenty of physical activity. Being physically active can help you maintain a healthy weight, which, in turn, helps prevent breast cancer. For most healthy adults, the Department of Health and Human Services recommends at

least 150 minutes a week of moderate aerobic activity (think brisk walking or swimming) or 75 minutes of vigorous aerobic activity (such as running), in addition to strength training exercises at least twice a week. If you’re just starting a physical activity program, start slowly and build intensity gradually. * Breast-feed. Breast-feeding may also play a role in breast cancer prevention. The longer you breast-feed, the greater the protective effect. *Discontinue hormone therapy. Long-term combination hormone therapy increases the risk of breast cancer. If you’re taking hormone therapy for menopausal symptoms, ask your doctor about other options. You may be able to manage your symptoms with non-hormonal therapies, such as physical activity. If you decide that the benefits of shortterm hormone therapy outweigh the risks, consider using the lowest dose that’s effective for your symptoms, and plan to use it only temporarily. *Avoid exposure to environmental pollution. While further studies are needed, some research suggests a link between breast cancer and exposure to the polycyclic aromatic hydrocarbons found in vehicle exhaust and air pollution. Source: www.mayoclinic.com

Albany Area Home Care & Hospice Care and Caring... Right Here Where You Live.

When you’re not feeling well, what could be more comforting than having the nurses and staff that live in your community come to you? With Albany Area Home Care and Hospice, a team of experts is ready to care for you in your home with a variety of services: visiting nurses, hospice, social services and therapy

Albany Home Care & Hospice 161 4th Street, Suite B Albany, MN 320-845-2440

Dairyland Peach, Health and Wellness Edition 2011, Page 6

New dietary guidelines: How to make smart choices Continued from page 2 eating smaller portions at home and when eating out. Salt: Less for more: The typical American diet contains excessive amounts of sodium. The health consequences of excessive sodium and insufficient potassium are substantial and include high blood pressure and its consequences, such as heart disease and stroke. Because early stages of blood pressure-related atherosclerotic disease begin during childhood, both children and adults should reduce their sodium. The new recommendations are: *Limit sodium to less than 2,300 milligrams (mg) a day. *A lower sodium level – 1,500 mg a day – is appropriate for people 51 years of age or older, and individuals of any age who are AfricanAmerican or who have hypertension, diabetes or chronic kidney disease.

To reduce the salt in your diet, try these tips: *Eat more fresh foods, such as fresh fruits,vegetables,lean meats, poultry, fish and unprocessed grains. (Only a small amount of sodium is found naturally in these foods.) *Replace traditional high-sodium foods with low-sodium products or products without added salt. *When eating out, request that salt not be added to your food. Ask for sauces and salad dressings on the side so that you can control the amount you use. *Use herbs and spices, rather than salt, to flavor your food.

Discretionary calories vs. solid fats and added sugars: Forget about those so-called “discretionary calories” – the leftover calories you could use for sweets after you met all your nutritional goals. That concept didn’t work for people. Instead, the new guidelines talk about the role of solid fats and added sugars (SoFAS) in the U.S. diet. For most people, SoFAS make up a whopping 35 percent of their total calories, leading to excessive amounts of saturated fat and cholesterol and insufficient amounts of dietary fiber and other nutrients. To get people off the SoFAS, the guidelines recommend that Americans: *Cut back on calories from solid fats and added sugars. *Limit foods that contain refined grains, especially refined grains with solid fats, added sugars and sodium. *Use oils to replace solid fats when possible. Nutrient-dense instead of energydense: Although most Americans

get too many calories, they don’t get enough health-enhancing and disease-preventing nutrients. To address this problem, energy-dense foods – especially foods high in SoFAS – should be replaced with lower calorie, nutrient-rich vegetables, fruits, whole grains, and fatfree or low-fat dairy products. Saturated fat and cholesterol: Certain dietary fatty acids and cholesterol are major contributors to heart disease and diabetes, leading causes of illness and death in America. Yet consumption of these fatty acids and cholesterol has not changed appreciably since 1990. The new guidelines reinforce the importance of cutting back on saturated fat and cholesterol, and recommend that Americans: *Keep calories from saturated fatty acids to less than 10 percent of total calories by replacing them with monounsaturated and polyunsaturated fatty acids. Lowering the percentage of calories from dietary saturated fatty acids to 7% can further reduce the risk of heart disease. *Keep dietary cholesterol to less than 300 mg a day. Cutting back to less than 200 mg a day can benefit anyone at high risk of heart disease. *Avoid trans fat as much as possible by limiting foods that contain synthetic sources of trans fats, such as partially hydrogenated oils, and by limiting other solid fats. Protein: It doesn’t have to be meat: A diet that includes a variety of proteins provides a blend of nutrients and appreciable health benefits. The trick is choosing the right proteins. Some proteins – namely, meat, poultry and eggs – contain solid fats. In contrast, the fats in seafood, nuts and seeds are oils. The guidelines recommend for the first time that Americans eat two 4-oz. servings (or one 8-oz. serving) a week of seafood. In addition, Americans are encouraged to: *Choose a variety of proteins, including seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. *Eat seafood more often and in greater variety by choosing seafood in place of some meat and poultry. *Replace proteins that are higher in solid fats with ones that are lower in solid fats and calories. Keep an eye on the carbs: If you’re sedentary, like most Americans, the guidelines say you should eat fewer energy-dense carbohydrates – especially refined, sugar-dense sources – to balance

energy needs and achieve and maintain ideal weight. Cut back on sugar-sweetened beverages, desserts and refined grain products, and instead opt for more whole grains. Alcohol – Defining moderate: Moderate drinking is associated with a lower overall risk of death and a lower risk of diabetes and heart disease among middle-aged and older adults. The guidelines define moderate as an average of up to one alcoholic drink a day for women and up to two drinks a day for men. One drink is defined as 12 fluid ounces (355 milliliters) of regular beer, 5 fluid ounces (148 milliliters) of wine or 1.5 fluid ounces (45 milliliters) of distilled spirits. However, the guidelines don’t recommend beginning to drink or drinking more frequently in pursuit of potential health benefits. The role of supplements: A basic premise of the guidelines is that nutrient needs should be met primarily through food. In certain cases, however, fortified foods and dietary supplements may be useful in providing one or more nutrients that otherwise might fall below recommended amounts. Consider these recommendations for specific groups: How to reduce added

sugar in your diet:

*Cut out sugary, non--diet sodas. *Limit candy, gum and other sweets that are high in added sugar. *Choose breakfast cereals carefully. Although healthy breakfast cereals can contain added sugar to make them more appealing to children, skip the non-nutritious, sugary and frosted cereals. *Have fresh fruit for dessert instead of cakes, cookies, pies and other sweets. *If you choose canned fruit, make sure it’s packed in water or juice, not syrup. *Have your children drink more milk or water and less fruit juice and fruit drinks — and yourself, too. Even though 100 percent fruit juice has a high concentration of natural sugar, drinking too much juice can add unwanted calories. *Eat fewer added-sugar processed foods, such as sweetened grains like honey-nut waffles and some microwaveable meals. *Go easy on the condiments, sugar is added to salad dressings and ketchup. *Opt for reduced-sugar varieties of syrups, jams, jellies and preserves. *Be aware that dairy-based desserts and processed milk products, such as ice cream and sweetened yogurt, can contain lots of added sugar. *Avoid sugar-sweetened tea and blended coffee drinks with flavored syrup, sugar and sweet toppings. *Snack on vegetables, fruit, low-fat cheese, whole-grain crackers, and low-fat, low-calorie yogurt instead of candy, pastries and cookies.

*Women who may become pregnant should get 400 micrograms (mcg) a day of folic acid from fortified foods or supplements. *Pregnant women should take an iron supplement, as recommended by their health care providers. *Adults age 50 or older should eat foods fortified with vitamin B12, such as fortified cereals, or take dietary supplements. Food safety: The guidelines note that in recent years food safety concerns have escalated, with an increase in recalls of foods contaminated with disease-causing bacteria or non-food substances. Action is needed to revise government policies and food industry practices. In the meantime, you can help prevent foodborne illness by practicing food safety at home. Follow the basic four food safety principles to reduce the risk of foodborne illnesses: clean, separate, cook and chill. Proper cleaning of hands and produce, separating uncooked from cooked foods to prevent cross contamination, cooking to proper temperatures and then storage of leftovers help prevent food safety problems. Call to action: To solve America’s nutrition problems, the guidelines call for a system wide approach that integrates government, agriculture, health care, businesses, educators and communities to help everyone make needed changes. Government regulations, agricultural policies and practices, health care, food producers, grocery stores, restaurants, schools and communities need to gear up to promote and support healthy patterns of eating and exercise. Boiling it down: So where do you start? The guidelines suggest starting with changes in these three areas: Balancing calories: *Enjoy your food, but eat less. *Avoid oversized portions. Foods to increase: *Make half your plate fruits and vegetables. *Switch to fat-free or low-fat milk. Foods to reduce: *Compare sodium in foods such as soup, bread and frozen meals and choose the foods with lower numbers. *Drink water instead of sugary drinks. Using the dietary guidelines as your map, you can make healthy choices that meet your nutritional needs, protect your health, and help you achieve and maintain a healthy weight. Source: www.mayoclinic.com

Fitness programs: 7 tips for staying motivated Fitness doesn’t have to be drudgery. Stay motivated by setting goals and choosing activities you enjoy. Have you ever started a fitness program and then quit? If you answered yes, you’re not alone. Many people start fitness programs but stop when they get bored or results come too slowly – but it doesn’t need to be that way. Here are seven tips to help you stay motivated. 1. Set goals: Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious. For example, if you haven’t exercised in a while, a short-term goal might be to walk five minutes once or twice a day. An intermediate goal might be to walk 20 minutes three or four times a week. A long-term goal might be to complete a 5K walk. 2. Make it fun: Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you’re not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, exercise doesn’t have to be drudgery – and you’re more likely to stick with a fitness program if you’re having fun. 3. Make physical activity part of your daily routine: If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your child’s music lesson. Take the stairs instead of the elevator at work. Pedal a stationary bike or do strength training exercises with resistance tubing while you watch TV at night.

4. Put it on paper: Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated. It may also help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals and remind you that you’re making progress. 5. Join forces with friends, neighbors or others: You’re not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbors to take fitness classes at a local health club. 6. Reward yourself: After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise. 7. Be flexible: If you’re too busy to work out or simply don’t feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can. Now that you’re enthusiastic again, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation sliding. Source: www.mayoclinic.com

RIVERVIEW MANOR WITH ASSISTED LIVING AVAILABLE 407 1st Street North, Sauk Centre

Comfortable, Independent Living for Low Income, Elderly and Disabled People A New Concept of Living. . . Your Own Privacy and Independence Combined with the Care and Security You Need. Assisted Living is Available Through Care 2000 Home HealthCare Services. Services Can Be Tailored to Meet Individual Needs and Will Provide Security and Peace of Mind. With Staff Available 24 Hours a Day, Emergency Needs Can Be Immediately Identified and Met. For Rental Information: Contact Julie Sieben, HRA Exec. Director 320-352-2311 For Specific Information About Assisted Living Contact Care 2000 320-351-8580 Riverview Manor is located next to a beautiful riverside park & picnic area. The building has a large community room, beauty salon/barber shop, laundry room and elevator. Rent is 30% of income and includes electricity, heat, hot water and trash pickup.

•Privacy •Peace of Mind •Independence

Services Include: •Medication Assistance •Weekly Housekeeping •Assistance with Personal Cares •Meal Assistance •Socializing & Activities Encouraged

Dairyland Peach, Health & Wellness Edition 2011, Page 7

INTEGRATED HEALTH & WELLNESS CENTER 103 3rd Avenue NE, Freeport • 320-836-7150

Debra J. Proechel, D.C., N.D.

Chiropractic and Naturopathic Physician Welcome to YOUR Functional Medicine Center!

Integrated Health & Wellness Center of Freeport offers chiropractic, naturopathy, acupuncture, massage, applied kinesiology, nutritional counseling (clinical nutrients, herbal and homeopathic therapies), detoxification programs, weight management, stop smoking programs, bio-terrain lab assessment (urine and saliva testing), neuroemotional technique, and First Line therapy, a lifestyle program designed to help patients gain optimal health and body composition through better diet and exercise. •Listen to Dr. Proechel the first Monday of each month on AUNT SARA’S PARTY LINE on KASM, 1150 AM at 9:15 AM, while Dr. Deb chats with Brad regarding different health topics. •Dr. Proechel does a WELLNESS CLASS the 4th Tuesday of each month at 5:15 in the church basement at Sacred Heart Church in Freeport. Please call to reserve a spot for these complimentary classes.

New Patients Are Always Welcome!

Health Healthcare carecoverage coveragefor foryoung youngadults adultsthat that won’t won’tbreak breakthe thebank bank AAhealth healthplan planis isprobably probablythe thelast lastthing thingononyour your young youngadult adultchild’s child’smind. mind.But Butyou’ve you’vebeen beenaround around long longenough enoughtotoknow knowhow howimportant importanthaving havingone one is.is.Blue BlueCross Crossand andBlue BlueShield ShieldofofMinnesota Minnesotahas hasa a SMSM that’sperfect perfectforforyoung young plan plancalled calledSimply SimplyBlue Blue that’s adults adultswho whoaren’t aren’tcovered. covered.And Andit’sit’saffordable affordable because becauseyou youpay payonly onlyforforwhat whatyou youneed, need,not not forforwhat whatyou youdon’t. don’t.Plus Plusthere’ll there’llbebefirst-dollar first-dollar coverage coverageforforoffice officevisits visitsand andpreventive preventivecare careright right away awaywithout withouta adeductible. deductible.Give Giveme mea acall calland andI I can cangive giveyou youthe thedetails. details. Authorized independent agent/agency forfor Authorized independent agent/agency

<Agent <Agentlogo/ logo/ photo> photo>

<Agency/Agent <Agency/Agentname> name> <Agency/Agent <Agency/Agentcontact contact information> TTY information> 1-800-627-3529 235 Main Street South Sauk Centre, MN 56378

(320) 352-5211 1-877-655-5211 33 First Street North Long Prairie, MN 56347

(320) 732-6612 1-800-825-7986

Foods that improve your looks

Ad:Ad: AD194B (1c,(1c, 5.66 x 4.5) AD194B 5.66 x 4.5)

Before use,use, submit thisthis ad ad to Blue Cross Agency Relations for for Before submit to Blue Cross Agency Relations approval. Send it by e-mail to: to: agency_relations@bluecrossmn.com approval. Send it by e-mail agency_relations@bluecrossmn.com

If we are what we eat, This is also advantageous then it may be a good idea to people who need to to take inventory of the reduce salt intake thanks foods the average person to high blood pressure or consumes on a daily basis. other ailments. Although some foods are Lime, pear, apple, and sought after for their taste, strawberry: These power there are many foods that fruits are high in vitamin C can be enjoyed because and other nutrients, making they have a positive effect them an important compoon a person’s appearance. nent of a healthy diet. Fur In the simplest sense, Certain foods can thermore, some research eating a healthy diet can has suggested that certain work wonders on help maintain a good appearance and help foods, including limes, body weight, which is one keep the doctor away. pears and apples, can whitway to improve individual en teeth. appearance. But more specifically, Egg products: Eggs are high in there are certain foods that have par- vitamin A, which helps repair skin. ticular benefits for the skin, hair and Not getting enough vitamin A may body. The key is knowing what to eat. contribute to wrinkles. Soy: Soy is rich in amino acids. Milk products: Consuming low or This food, whether eaten as a soy nonfat dairy products helps promote bean or in the many foods made from strong bones and teeth. Nothing says soy, including tofu, can help the skin beautiful more than a big, bright retain moisture and improve elastic- smile. B vitamins in dairy also help ity. Soy is also protein-rich, which with red blood cell growth, cells that can help a person feel full longer and are responsible for bringing oxygen to avoid overeating. other cells. This can promote healthy, Blueberries and cherries: These young-looking skin. fruits are chock full of antioxidants, Yogurt: Yogurt contains beneficial which studies show can reduce bacteria, which help with digestion. inflammation, a culprit of puffy, aging This can help cleanse out the system skin. Cherries are also a natural source and prevent toxins from backing up of melatonin, which can help a person in the body. get a restful night’s sleep – another Water: Of course a person needs to component of looking your best. stay hydrated, and water can flush the Fresh herbs: Seasoning food with body of excess salt and toxins while flavorful herbs instead of salt is also plumping the skin. another way to improve looks. Salt is Remember, you are what you eat! Source: Metro Creative Connection often a culprit in water retention, which can lead to bloating and puffiness.

Dairyland Peach, Health & Wellness Edition 2011, Page 8

Quality The Healthcare

Region’s Trusted Source . . .where you live! for Sports Medicine Care

Independent Living • Assisted Living Memory Care • Respite Care

These local sports teams trust us with their care. You can, too. Team physicians You andfor:

...Because The Journey Matters. 606 Main Street North, Sauk Centre, MN • 320-351-4900

your family www.twdcc.com/Fairway-Pines • For more information contact Tricia! • West Central Area High School • Jefferson Senior High School— healthcare • Brandon/Evansville High School Alexandria provider that’s an • Alexandria Beetles Baseball Team • Sauk Centre High School unbeatable • University of Minnesota Morris • Minnewaska Area High School team.

A Total The Region’s Trusted Source Team forand Sports •Medicine Care •Effort Minnesota State Community Wheaton Area High School

These local sports teams•trust us with theirHigh care. You can, too. Technical College—Fergus Falls Hancock School Team physicians for: • Chokio-Alberta High School

No one knows your healthcare • Osakis High School needs better than your family provider. And no place is better able to provide for you than we are.

• Jefferson Senior High School Alexandria • Alexandria Beetles Baseball Team • University of Minnesota Morris • Minnesota State Community and Technical College - Fergus Falls

• Osakis High School • West Central Area High School • Brandon/Evansville High School • Minnewaska Area High School • Wheaton Area High School • Hancock High School • Chokio-Alberta High School • Parkers Prairie High School

Visit our Web site or call 1-320-762-1144. Visit our Website or call 1-320-762-1144

320-845-2121

www.albanyareahospital.com

Avon Medical Clinic 320-356-7602

The One To Trust. www.HeartlandOrthopedics.com Alexandria | Willmar | Glenwood | Morris | Appleton

www.HeartlandOrthopedics.com Alexandria Unexpected Pregnancy?

Not sure what to do next? We can help! 100% FREE confidential pregnancy tests, caring, non-judgemental pregnancy help and referrals.

Central Minnesota LifeCare Center 519 Sinclair Lewis Ave., Suite 1 • Sauk Centre, MN 56378 Monday-Friday 1:00-5:00pm

320-351-4025 • 855-232-CARE(2273) info@cmlcc.org • www.cmlcc.org

| Willmar | Glenwood | Morris | Appleton

Health Savings Account

HSA

What Is A Health Savings Account? The purpose of a Health Savings Account (HSA) is to pay for the qualified medical expenses of an HSA owner and his/her family on a tax-free basis. Because it is not a “use or lose” account, an HSA owner need not estimate annual expenses, nor take distributions by a deadline. HSAs are an investment that offers a tax deduction today along with a tax-free withdrawal tomorrow.

Dr. Jason Spychala

o: 320.845.2032 c: 320.266-4004 421 Railroad Avenue • Albany, MN 56307

Total Tooth Care

Ruth Hartigan

Stop In And Visit Ruth To See If You Qualify For An HSA!

Crowns Bridges

Implants Complete and Partial Dentures Root Canals Extractions Bleaching

STATE BANK 423 Main Street South • Sauk Centre, MN 320-352-5771 • www.firststatebanksc.com

FDIC Each depositor insured to at least $100,000

Backed by the full faith and credit of the United States government

Federal Deposit Insurance Corporation • www.fdic.gov