Wellness: Renewing Mind, Body and Spirit by Gannett Wisconsin Media

renewing

the mind

body &

spirit February 2011

state-of-the-art health care

DOOR COUNTY MEDICAL CENTER: Sturgeon Bay - 920.743.5566 STURGEON BAY 323 South 18th Ave. 920.743.5566 ministryhealth.org

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renewing the mind body & spirit

inside 4-5

Sweet potatoes make for healthy eating and not just for the holidays

6-7

Prevention, diet key to kids’ dental health: Take part in National Children’s Dental Health Month by learning these tips for young people’s tooth care

8-9

Fast, healthy eating starts at home: Planning ahead, prepping early and cooking big are among the ways to make home cooking work

10-11

Exercising for the heart of it

12-13

Cooking Smart: Recipes courtesy of Door County UW-Extension

14-15

Choosing the right kind of massage: Different types of massage therapies are available, based on clients’ needs

16-17

The Healing Center offers full circle of care: Nelson and staff balance body, mind, spirit for full health

18-19

Weights good for preps- if they’re ready: Body, ego must be prepared before students try weight training

Cardiopulmonary department moves and expands services

No health insurance?

Community Clinic of Door County can help with affordable care Non-emergency primary health care Chronic disease management Individual and group counseling by licensed therapist Lab testing and medications Massage therapy and Reiki Information and education

Wellness is published by the Door County Advocate and Kewaunee County StarNews. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without prior consent of the Door County Advocate or Kewaunee County Star-News. For information, contact Matt Erickson at 920-743-3321, ext. 134, or e-mail merickso@doorcountyadvocate.com. Publisher / Kevin Corrado | General Manager / Gina Ward Advertising Manager / Matt Erickson | Circulation Director / Scott Domalick Editor / Patricia Rasmussen | Copy Editor / Christopher Clough Graphic Artist / Heather Nohr

Community supported health care for those without insurance Please call 920.746.8989 or 888.698.8989 1623 Rhode Island Street, Sturgeon Bay Northern Door Location

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Sweet

potatoes make for healthy eating

and not just for the holidays ARA Content

The dinner table is a favorite gathering place for many American families. Sharing an evening meal is a tradition because it gives all members a chance to connect, share stories, discuss and enjoy a bit of socializing before everyone dashes off to their next event.

And since sweet potatoes are available all year long, consider adding this sausage ball recipe as a meat-and-veggie addition to dinners served both in winter and summer.

Creating menus to keep everyone interested in making it home for the evening meal can be a challenge, especially if you’ve been preparing dinner for many years. And with more and more people looking for healthy meals, you may be looking for new options to serve your family. One versatile ingredient that you can serve as a side dish, use to decorate fresh green salads or provide unique flavor for breads is the sweet potato. Grown in the United States, raw sweet potatoes are fat- and cholesterolfree and contain a wide variety of nutrients, including vitamins A, B6, C, E and K, folate, fiber and potassium. The United States Sweet Potato Council (www.sweetpotatousa.org) offers these suggestions for serving sweet potatoes throughout the year: • Scrub the skin, trim the ends and cut out bruised spots with a stainless steel knife. • For baking in the oven or microwave, prick the skin several times with a fork. Bake at 400 degrees F in the oven for 40 to 50 minutes, or four to six minutes in the microwave, turning halfway through the cooking time. • Sauté 1/4- to 1/2-inch thick slices or 1-inch cubes of sweet potatoes in two tablespoons butter or oil in a large skillet over medium-high heat. Stir frequently. • For salads, peel and cut the sweet potatoes into sticks and serve with a favorite dip, or grate and toss in a salad. To prevent them from turning brown, immediately rinse them in cold water and store in ice water or a plastic bag with ice until serving. During the winter months, you can use sweet potatoes to nutritionally enhance comfort foods, like the following soup recipe.

Sweet Potato Sausage Balls Ingredients: • 3 cups Bisquick • 1 cup sharp cheddar cheese, shredded • 1 lb. sausage • 1 1/2 cups cooked, mashed sweet potatoes Directions: Combine all ingredients well. Roll into balls and place on greased sheet pan. Bake at 350 degrees for 20 minutes, until brown.

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Ingredients: • 1/4 cup olive oil

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• 1/4 cup minced garlic • 4 cups fresh sweet potatoes, washed and cubed • 2 quarts chicken broth

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• 3 cups grated Parmesan cheese for garnish

�� Directions: In a large saucepot, heat oil; sauté onion and garlic for five minutes. Add celery, sweet potatoes, chicken broth and spices. Bring to boil; cover and simmer 15 minutes. Stir in tomatoes, green pepper and garbanzo beans; simmer 15 minutes longer. Carefully, in small batches, use a food processor or blender and process until smooth. Stir in soy sauce and lemon juice; heat through. Ladle 1 cup into each individual soup bowl and sprinkle with 1/4 cup Parmesan cheese.

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Prevention,

diet key to kids’ dental health Take part in National Children’s Dental Health Month by learning these tips for young people’s tooth care By Pamela Parks Advocate correspondent

ABOVE: Thomas DeNamur of Algoma General Dental Care gives a presentation to a school class on dental health. Submitted photo. RIGHT: Paul Feit works on six-year-old Christian Barlament at his Dentistry By Design practice in Sturgeon Bay. Feit recommends decreasing the frequency and amount of sugar in a children’s diet to improve dental health for kids. Photo by Christine Nesheim/Door County Advocate

As February marks National Children’s Dental Health Month, area dentists are talking to kids about more than just brushing and flossing. Brushing is still important, but sugars and acidic foods found in the typical diets of children are also major concerns. “The number one issue overall is diet. The poor diet is leading to lots and lots of problems with kids’ teeth,” said Dr. Paul Feit of Dentistry By Design in Sturgeon Bay. “Juice is labeled as a healthy food, but it is loaded with sugar and is hard on the teeth. Soda and other sweetened, bottled beverages are another problem. “I always advise to read labels, because there is tons of hidden sugar in our food. Eat things as we find them in nature. Eat the fruit, not the fruit juice.” Feit recommends milk and water as preferred beverages for children to drink, with juice consumed occasionally and soda almost never. “Frequently exposing your teeth to these sugars is more damaging than the amount,” said Feit. Constant snacking and sipping is a cause for concern because the teeth are under an acid attack for 30 minutes after consuming sugar. “Teenagers sipping on soda can trash their teeth in months,” said Thomas DeNamur of Algoma General Dental Care. “It is amazing how rapidly cavities can develop.” Preventative measures to protect the health of your children’s teeth

include brushing, but be sure to do so at the right time. Sturgeon Bay dentist Jennifer Olson recommends waiting to brush teeth after drinking orange juice or consuming other high pH foods or beverages, such as most sodas or super-sour candies. “Stay away from acidic things - don’t brush right away, because you can actually brush away the enamel,” said Olson. She also reminds parents that carbohydrates also have sugars in them, which can also cause problems with teeth if consumed frequently. A recommendation that may surprise parents is to encourage the chewing of sugar-free gum after eating sugary foods. Chewing sugar-free gum after eating sugary foods helps create saliva to rinse teeth and remove the acids. Olson recommended the Spry brand of gums and sugar-free mints, which have the natural sweetener Xylitol listed as the first ingredient. The gum can be found in the health food section at some area pharmacies and stores. “It helps prevent cavities. Chew it a few minutes a couple times a day to get the benefits, which is easy for little kids who love gum,” said Olson. In addition to brushing teeth and chewing sugar-free gum, other nutritional changes can include focusing on foods like cheese, which Olson said “is great for teeth.” If consuming soda, consider root beer, which has a lower pH. Also, pass on the juice and put water in children’s’ sippy cups.

For infants, Olson suggests wiping gums with a warm cloth or purchasing an infant toothbrush, which looks like a large ring with rubbery bristles.

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Scheduling first-time dental visits, as well as a regular brushing habit, are also important to children’s dental health. DeNamur said he prefers to see young patients for the first time around age 2, when “most primary (baby) teeth are in and the child is usually more accepting to adults and new situations.” DeNamur also advises parents to help out with the brushing of their kids’ teeth for as long as they will allow, hopefully to at least age 6, when permanent teeth start to emerge.

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“Parents have to get in and do the serious brushing for the child ... because (the kids) don’t do a very good job,” DeNamur said. “The permanent teeth are located in the back of the mouth around age 6, and they have deeper grooves, are harder to brush and are therefore more susceptible to cavities at an early age.” Although power toothbrushes are fun, the novelty quickly wears off. DeNamur recommends using a regular toothbrush and brushing for two to three minutes; he suggested using an egg timer or brushing for the length of a typical song on the radio to time the brushing. Taking care of baby teeth properly is important, too.

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“They are not disposable teeth,” said DeNamur. “Baby teeth are important for chewing food and keeping space for permanent teeth.” Baby teeth also help children pronounce certain words, he noted.

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Children can follow the path of good dental health with their parents’ help. “From early dental visits to watching their diets,” said DeNamur, “prevention is the key.”

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8 Barbie Stauber and Jenny Spude (from left) of the Door County University of Wisconsin-Extension whip up a healthy and affordable homemade soup. Photo by Christine Nesheim/ Door County Advocate

Fast, healthy

By Samantha Hernandez svhernande@doorcountyadvocate.com

eating starts at home

Planning ahead, prepping early and cooking big are among the ways to make home cooking work

Families that are looking to eat fast, affordable and healthy meals need not look any further than their own kitchen.

tion coordinator for the University of Wisconsin-Extension in Door and Kewaunee counties.

Parents and children should take time to sit down for 10 to 15 minutes at the start of the week and make a meal plan, said Jenny Spude, nutri-

â&#x20AC;&#x153;Key to having meals that are fast and healthy is someone in the household has to plan. If you can take 10 or 15 minutes over the weekend,

renewing the mind body & spirit involve your family in the meal planning,” Spude said. She also suggests doing meal prep at the beginning of the week, such as cutting and peeling veggies, to save time on future meals. Making a grocery list and sticking to it can also be beneficial for saving time and money. “A lot of times, I know people will tell me, ‘I don’t have time to sit down and plan my meals,’” said Barb Stauber, nutrition educator for the Door County

9 UW-Extension. “But we waste more time going through stores without a plan, trying to decide what we are going to have, putting this and that in the cart, and we still end up with nothing.” Another way to maximize time and maybe even some money is to batch cook. A batch of soup that Spude prepared cost about $7 and took about an hour to make. She got about six servings from that single pot of soup. A single can of soup can costs several dollars, she said. Microwaves and crock-pots can also help make dinnertime easy.

Kitchen

must-haves Items to make sure you always have on hand in your kitchen for healthy, quick recipes * Container of oatmeal

* Brown rice

* Dried beans and legumes

* Bulgur wheat

* Frozen fruits and vegetables Source: Door County UW-Extension

Foods like potatoes, veggies, and even a cheese quesadilla can be quickly prepared in the microwave, Spude said. Crock-pots can be enlisted for a number of dishes, including soups and roasts. Stauber doesn’t want people to be too hard on themselves if they do eat fast food from time to time. “Don’t panic. One McDonald’s hamburger isn’t going to kill anybody,” Stauber said. On a positive note, fast-food restaurants are becoming much more savvy to what people want, she said. Stauber recommends substituting fruit for fries and milk or juice for soda for the kids when eating out. Salads are also a healthy choice - just don’t load it up with salad dressing, she said.

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Exercising

for the

heart

of it

By Mary Claire McHugh Door County YMCA

Did you miss out on the New Year resolution of starting back up with exercise? Well, it’s never too late to begin, and February, being a month where hearts are celebrated, is a great time. Whether on your own or at the YMCA, any time is a good time to exercise. We suggest grabbing a friend and get the job done together. Mutual support usually makes the task of exercising more successful. Following a few simple guidelines can help you begin a new exercise program that is enjoyable and beneficial to your health, physically and emotionally. An investment in yourself is probably the greatest investment in life. If you are determined to make a lifestyle change, start with an exercise or a program that you have already enjoyed in your past and build from that point. The hardest part of establishing an exercise program is getting started, so start with something you already know and enjoy. But first, if you haven’t been exercising regularly, get a physical check-up done through your doctor. Don’t kid yourself - it is essential to check your current state of fitness, to determine if there are any health concerns. Talk to your doctor and ask for any recommendations for your fitness level. Next, sit down and choose some activities you enjoy or would like to try. If you’re a person who likes to take classes, don’t be afraid to check out the many different programs the YMCA has to offer. Also, be realistic about your fitness level and the activities that you are capable of. Start small and build, in terms of types of exercise and time spent doing them. If you haven’t ex-

“...be realistic about your fitness level and the activities that you are capable of. Start small and build, in terms of types of exercise and time spent doing them. If you haven’t exercised for a while, you need to fit workout time into a schedule that didn’t allow for it before...”

ercised for a while, you need to fit workout time into a schedule that didn’t allow for it before. Think of it as an appointment for yourself that you need to keep. Now you need to consider an exercise plan. When you begin, consider what you are going to wear, not for style but what is most comfortable and appropriate for temperature and exertion. Wear loose-fitting clothing and invest in a pair of good running shoes that support your body. If you’re planning to swim, think about investing in a supportive suit and a good pair of goggles. Also, sit down and write out an exercise warm-up. This should last 5 to 10 minutes, depending on your fitness level, and should consist of slow movement designed to increase flexibility and cardiovascular systems. Slow, low-impact movements with stretching work very well. Now, the workout - You are finally here, ready to make that heart stronger, ready to improve your life. Start with moderate exercise. Remember, your body might not be used to this and may rebel through a bit of muscle soreness. If you experience this, it should get better within a day or two. It’s OK to start out slow - you can always increase your intensity as your fitness level increases. You should be working at a level that makes you feel warm, perhaps sweaty. Your heart rate should be increasing, along with your breathing, and you should feel your muscles engage. A general rule of thumb is that you should be able to talk to your buddy with a little bit of exertion. One of your goals should be to make it to 20 minutes of continuous activity. If you can’t make 20 minutes, go as far as you can and increase it from that point onward. Don’t overdo it. Lastly, don’t forget to write out a cool-down plan that last 5 to 10 minutes. This may be the same as the warm-up, but remember that the best time to increase flexibility is after a workout. Again, slow, low-impact exercise allows your body to get back to normal levels. Some stretching should be incorporated - stretch the appropriate muscle group and hold the stretch for 20 to 30 seconds. Finally, enjoy what you have begun - a new commitment to yourself. Realize that you are the only person that can make yourself change. Enjoy the new you.

Caring for the Community Our patients have the advantage of receiving family-centered care and many specialty services that most clinics our size can’t offer. Family Practice physicians Kristen Powell, MD and Tamara Lyday, DO; Nurse Practitioner, Jean Keim; Certified Physician Assistants, Angela Lamack and Richard Hecker, and our caring staff are experienced in providing excellent care right here, in your own backyard. We’re part of Prevea Health, which means that our patients and the Luxemburg community have the support and expertise of the area’s leading health care system working directly with St. Vincent and St. Mary’s Hospital. We are accepting new patients. To make an appointment, call (920) 845-2351.

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Cooking smart

Recipes courtesy of Door County UW-Extension

Peanut Butter

Pita Pockets Serves: 4 | Serving size: 1/2 sandwich | Cost per serving: 31 cents

Ingredients: • 2 apples, pears, bananas, peaches or mangoes • 2 medium whole wheat pita pockets • 1/4 cup chunky peanut butter

Directions: Wash and slice fruit. Cut pitas in half to make 4 pockets. Warm each pita half in the microwave for about 10 seconds to make them more flexible. Carefully open each pocket and spread about 1 tbsp. of peanut butter on the inside walls of each pita half. (You may need to warm the peanut butter in the microwave for a few seconds, especially if it has been in the refrigerator). Fill each pocket with sliced fruit. Serve at room temperature.

Mexican Chicken

Soup Serves: 8 | Serving size: 1 cup Cost per serving: 82 cents

Ingredients: • 2 15-ounce cans diced tomatoes (Mexican-style) • 1 15-ounce can black beans, drained and rinsed • 2 cups frozen corn or 1 15-ounce can corn, drained and rinsed • 1 14.5-ounce can sodium-reduced chicken broth or 2 cups homemade chicken broth • 2 cloves garlic, minced or 1/2 tsp. garlic powder • 1 tsp. chili powder

Breakfast Splits

• 1 tsp. ground cumin (optional)

Serves: One adult or two children Cost per serving: $1.03

• 1 pound skinless, boneless chicken breast

Ingredients: • 1 small banana • 1/2 cup low-fat yogurt • 1/4 cup granola or flake-style cereal • 1/2 cup sliced or chopped fresh fruit (kiwi, orange, apple)

Directions: Cut banana in half lengthwise; place in shallow bowl. Top with yogurt, cereal and fruit.

• 1/4 tsp. pepper

Directions: Add tomatoes, beans, corn, broth, garlic, chili powder, cumin (if desired) and pepper in large saucepan. Remove and discard any visible fat from chicken. Cut chicken into large chunks and add to the saucepan. Heat to boiling; reduce heat and simmer, covered, for 20 minutes or until chicken is tender. Remove the chicken and place on a plate; use forks to shred the chicken. Return the shredded chicken to soup. Serve with choice of garnishes, such as baked tortilla chips.

renewing the mind body & spirit

Vegetable

Fried

Rice

Meat and

Veggie Mac

Serves: 4 | Serving size: 1 1/2 cups | Cost per serving: 71 cents

Ingredients:

Serves: 4 | Serving size: 1 1/4 cups | Cost per serving: 82 cents

• 3 eggs, lightly beaten • 1 tbsp. vegetable or canola oil

Ingredients:

• 1/2 cup chopped onion (about 1/2 onion)

• 1 7 1/4 ounce package macaroni and cheese mix

• 2 cloves garlic, minced or 1/2 tsp. garlic powder

• 1 16-ounce package frozen mixed vegetables

• 3 cups cooked brown rice (instant or regular)

• 1 1/2 cups chopped cooked beef, pork or chicken

• 2 cups frozen vegetables, thawed

• 1/4 cup nonfat milk

• 1 tbsp. low-sodium soy sauce

• 1/8 tsp. garlic or onion powder

• Pepper (optional)

Directions:

Cook macaroni in large saucepan as directed on package.

Spray a deep 12-inch skillet with cooking oil spray and place over medium heat.

After about 5 minutes, add frozen vegetables and continue cooking until macaroni is tender and vegetables are cooked; drain. Return macaroni and vegetables to the pan. Add meat. Stir the cheese sauce mix, milk and garlic or onion powder together. Stir into macaroni mixture. (Omit the butter/margarine recommended on the package). Cook over low heat for 1 to 2 minutes or until heated through, stirring occasionally.

Pour the lightly beaten eggs into the skillet; cook without stirring until eggs are completely cooked (two to three minutes). Remove the eggs to a plate and cut into strips; set aside. Return the skillet to the burner and add oil. Heat to medium-high and add onion and garlic. Cook, stirring occasionally, until onion is softened. Stir in rice, vegetables and soy sauce. Heat through, stirring occasionally. Add the egg strips and heat through. Sprinkle with pepper, if desired, before serving.

Ingredients:

Directions:

• 4 baked potatoes or 1 1/2 pounds potatoes, cooked

Remove skins and mash potatoes into small pieces to make about 3 cups; set aside.

• 1 tbsp. margarine

• 1/2 cup chopped green pepper (optional)

Melt margarine in a large saucepan over medium heat. Stir in onion and green pepper, if desired. Cook until the vegetables begin to soften (about five minutes).

• 2 cups homemade chicken broth or one 14.5-ounce can low-sodium chicken broth

Stir in broth and heat to a boil. Stir in milk, potatoes, peas and pepper; heat through, stirring occasionally.

• 1 cup nonfat milk

Add cheese slices, cooking and stirring about 2 minutes until cheese melts. Add more milk if soup is thicker than you prefer.

• 1 medium onion, coarsely chopped (about 1 cup)

Loaded Potato Soup Serves: 6 | Serving size: 1 cup Cost per serving: 67 cents

• 1 cup frozen peas, thawed • 1/2 tsp. pepper • 4 slices (3 ounces) American cheese • Optional garnishes: Sliced green onion, bacon bits, shredded cheese

Add garnishes, if desired. Serve immediately.

Choosing

the right kind

of massage Different types of massage therapies are available, based on clients’ needs By Ramelle Bintz rbintz@doorcountyadvocate.com

Hot stone therapy, Ayurveda, cranial-sacral - the menu of massage therapy keeps expanding in Door and Kewaunee counties. The venue and number of practitioners has grown as well. Medical settings, like the one on the second floor of Ministry Door County Medical Center in Sturgeon Bay, are more like a spa than a hospital. And spas have become more therapeutic than a place for pampering. Practitioners offer quiet respites in their homes, and others bring their massage table to a beach or bed and breakfast. Licensed massage therapists increasingly work in conjunction with chiropractors, salons and clinics and prices range from a sliding fee offered through the Door County Community Clinic to customized packages for two. To get the most from a massage, Alycia Schultz, certified massage therapist with Saguaro Day Spa in Sturgeon Bay, said clients need to state their goals. If it’s for relaxation, a Swedish massage done with long, light fluid strokes may be best to calm the nervous system, she said. If it’s for tight muscles, a therapeutic or “deep tissue” massage is more commonly used. “Everybody can benefit from every type of massage,” Schultz said. “But the most common request is therapeutic massage. We don’t like to use the term ‘deep tissue’ anymore, because people think it has to hurt. Massage is not meant to be painful, but some people like to feel their muscles being worked, like you do in the gym when you’re pushing yourself.” Telling the therapist the amount of pressure or movement preferred benefits both the therapist and client, she said. Other modalities or methods

may be recommended to compliment a massage. Reiki is very light energy work, Schultz said, that is great for pain reduction. Cranial-sacral massage is similar to the rhythm of breathing or a heartbeat, she said, that nourishes the brain and spinal column. “It’s very effective for clients with chronic headaches and sleeping difficulties,” she said. Ayurvedic massage is a form of ancient Indian energy balancing, using different oils and herbs in response to how the client is categorized after answering questions on a written survey. The relationship with a massage therapist is similar to a physician-patient relationship, said Shawn Hanrahan, who is both a physical therapy assistant and licensed massage therapist with Rehab Services at Cherry Point Mall in Sturgeon Bay with Ministry Door County Medical Center. Four massage therapists work with the hospital, providing massage in four locations: on the second floor of the hospital at the Women’s and Childrens Center, Cherry Point, the Northern Door YMCA and Algoma Rehab Clinic, next to the long-term care center. Hanrahan works primarily with people seeking pain relief due to restricted mobility or injury and with those who come for sports massage. A doctor’s referral is not needed for massage at any of the hospital sites. Medical plans do not usually cover the cost of massage, but it is reimbursable by health savings and flex accounts.

ABOVE: Massage therapist Alycia Schultz of Saguaro Day Spa in Sturgeon Bay works on a client. Christine Nesheim/Door County Advocate RIGHT TOP: Massage therapist Terri McArdle works on a client. Ramelle Bintz/Door Coutny Advocate RIGHT BOTTOM: The hands of Saguaro Day Spa massage therapist Alycia Schultz at work. Christine Nesheim/Door County Advocate

renewing the mind body & spirit “We do an intake of what the problem is and, if there is a medical reason for an injury, we will get the blessing of the physician,” Hanrahan said. “We ask them lifestyle questions of any past injuries or activities. Then I do a range of motion assessment and talk to the patient to see if they used heat or ice or are taking any medication, so we have the background.” Sports massage is used by weekend athletes, those in training to improve their game and for events such as marathons, where athletes benefit from stretching and improving muscles. Arthritis or back pain is another motivator to get a massage, Hanrahan said, not as a cure but a form of pain management.

15 “One session may not be enough to alleviate the problem,” she said, “but it may help with chronic pain.” Many people try a hot stone massage in the winter with Monica Guilette, a licensed massage therapist who works at the Cherry Point Mall and hospital locations. Guilette is certified with hot stone massage, where smooth stones are heated and placed on points along the spine or other focal points, including the toes. The warm stones, sometimes held in the palm of the therapist or in the palm of the client, are replaced as they cool with warmer stones to help loosen tight muscles and aid in the flow of energy. Terri McArdle, also a licensed massage therapist with the hospital, travels to all four of the hospital’s sites, giving massages in both Door and Kewaunee counties. McArdle is trained in geriatric massage, providing relief for residents of Algoma’s long-term care unit who either come to her at the Algoma rehab clinic or have her visit them in their rooms. “Massage can especially help people who had strokes by stimulating the nerves,” McArdle said. “It also helps with depression.” Wendy Lukes, who also works with the hospital and is trained in geriatric and prenatal massage, offers another kind of massage at the skilled nursing facility in Sturgeon Bay. Lukes does a “compassion touch” or gentle massage at the request of families for nursing home residents who have difficulty getting in and out of bed. She uses prenatal touch massage with infants up to five weeks old, teaching parents how to gently massage their baby and bond with their newborn. A growing clientele are children. “Six-year olds love it,” she said. “They beg their parents to buy them one.”

Massage FYI

As of Dec. 1, anyone performing massage in Wisconsin must now be licensed. The former title of “certified massage therapist” or “certified body worker” has been replaced by the new designation of “licensed massage therapist” or “licensed bodywork therapist.”

To be licensed, a therapist must have 600 hours of training, pass both national and state exams, be trained in CPR, complete continuing education classes and provide proof of liability insurance. To see if a therapist is licensed, visit www.drl.state.wi.us.

WI-5001258374

The

Healing

Center

offers full

circle of care Nelson and staff balance body, mind, spirit for full health By Pamela Parks Advocate correspondent Holistic chiropractic healthcare considers the body, mind, spirit and the balance between all three. The delivery of that care can include a variety of techniques, ranging from chiropractic manipulation, massage therapy and reflexology to nutrition, yoga and a long list other complementary alternatives. At The Healing Center and Nelson Chiropractic in Sturgeon Bay, a tranquil setting and impressive menu of choices are offered as tools to health. Opening the doors to The Healing Center has been a 31-year journey that has now come full circle for chiropractic physician and center director Melissa Nelson. Seven years ago, her professional journey took a bit of a detour when Nelson developed dystonia, affecting her vocal chords. To focus on her own healing, Nelson set out to find where her path to health would lead. “I was so busy, and I was trying to squeeze so much in such a short time period for each person ... I had to get off that treadmill,” said Nelson. “Over the past seven years, a lot of healing has happened in my life, and I am really excited about what is coming.” After considering ranch life in Montana, Nelson’s family and passion of helping others led her back to Door County and to open a new practice in May 2009 that is not just a chiropractor’s office, but a center for health. True to the holistic approach to healthcare, The Healing Center offers chiropractic care, nutritional consulting, life skills, wellness consulting and therapeutic massage, including reiki and kofutu energy work and reflexology. Myofascial release therapy, a technique of applying gentle sustained pressure to the connective

Owner/Chiropractic physician Melissa Nelson works on a client at The Healing Center in Sturgeon Bay. Christine Nesheim/Door County Advocate

renewing the mind body & spirit

The Healing Center and Nelson Chiropractic is located at 44 S. Second Ave., Sturgeon Bay. For more information, call (920) 818-0045, or visit doorcountyhealingcenter.com. tissue to eliminate pain and restore motion, is also offered at the center. Nelson is able to offer a full palette of services with a staff that includes two chiropractors, four massage therapists and additional instructors and wellness professionals. Classes and workshops are offered on a regular basis in Pilates, yoga, taichi, qigong, meditation, life skills and wellness topics, as well as art therapy. An ongoing Women’s Wisdom Circle allows women to share whatever is on their hearts and minds. In addition, Nelson will facilitate a new 26-week women’s class focusing on life skills, beginning in April. The variety of services and classes provided at the center is enhanced by its spacious and tranquil setting. Classes and workshops are held in the upper level of the center and The Healing Center is located downstairs.

“Most people embrace it as part of their healthcare and their lifestyle,” said Nelson. “They want to invest in their care.” One of Nelson’s specialties is nutrition, providing consultation on the benefits of vitamins, herbal and dietary needs. She is passionate about educating people about food, diet and nutrition, “so they can make wise choices in their lifestyle for themselves, their children and their families,” she said. “Teaching is very much a big part of practicing chiropractic and holist care,” Nelson said. “Wellness is not about the absence of disease and symptoms; it is a conscious choice of what we make every day of every life ... what food to put in our body, the thoughts we deal with in our day-to-day relationships and our spiritual relationship.”

“It offers a true feeling of peace and tranquility,” said Nelson. “It embraces healing.”

Fostering a full continuum of care for nutrition, The Healing Center launched a CSA (Community Supported Agriculture) to help bridge the gap between the local growers and families, who picked up boxes of food at the center.

Most of Nelson’s clients schedule care on a regular, monthly basis, while others come in for acute pain symptoms. Clients range in age from children to older adults. Some adults who received care from Nelson as children now bring their own children in for regular tune-ups. Other clients travel to Door County to receive weeklong intensive care.

“Last year we fulfilled our dream and started a CSA with Carmon’s Gardens (of Jacksonport),” said Nelson. “We are helping get quality food out to people and healing people and their lives through food and a healthy lifestyle. It feels like it is coming full circle.”

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Weights

good for

preps-

if they’re ready BY ANDREW PEKAREK Star-News correspondent

Body, ego must be prepared before students try weight training

There are plenty of things a young athlete should be aware of before entering the weight room to lift for the first time. The first thing they might be told is to not rush into it too fast. “It’s a very slow pace to start, so the body can get adjusted,” said Dale Patterson, an assistant football coach at Kewaunee High School and president of the board of directors at the Kewaunee Fitness Center. “It takes time.” Patterson has helped student-athletes at the high school design and maintain their strength and conditioning programs for the past three years.

and cleared by the school’s athletic trainer, Justin Wright of Bellin Health. Student-athletes at any school should be supervised at all times while weightlifting by either a certified trainer or someone who has been cleared by the school’s trainer. It’s also highly discouraged to lift at home. Patterson said one of the biggest mistakes a young athlete can make is to start lifting by trying to mimic routines they see older students doing.

Besides learning proper technique, he hopes students also take away values like patience and hard work from his training sessions.

“When they get the opportunity to watch some of the older athletes, they can’t perform those same lifts yet,” he said. “My recommendation is, they can do a lot of things outside the weight room to prepare them to come into the weight room, such as push-ups, sit-ups, chin-ups and things like that, to get to a certain base strength.”

Those lessons were instilled in him while growing up on a farm in western Pennsylvania and helped him get a scholarship to play Division I college football, before a knee injury forced him to finish out his playing career at a Division III program.

Once athletes reaches the point to start lifting with weights, Patterson said they should be introduced and shown how to properly and safely perform lifts before attempting them. They should also get help from a trainer or coach to design a plan for their individual needs.

“I want to give something back,” said Patterson, who works as an electrical nuclear maintenance supervisor. “If I had not had the opportunity and been gifted enough to play ball, I probably wouldn’t have been able to go to college.”

“There’s hundreds of plans out there, but the biggest thing is to have a plan,” Kewaunee head football coach Kurt Flaten said. “If you don’t have a plan, it’s kind of a waste of time.”

Patterson has lifted weights since he was 14 years old, picking up new ideas from different people along the way. But since he doesn’t have any certification, he has all his plans for the athletes he works with monitored

Another important thing to have is a group to lift with that can help spot on lifts and provide support. “It doesn’t matter what sport you play, but when you’re in the weight room,

renewing the mind body & spirit LEFT: Jacob Meyer spots the weight for Brandon Malechek, who competes in football and baseball at Kewaunee High School and weight trains to prepare his body, as does Meyer. RIGHT: Meyer works on core exercises involving leg lifts. Photos by Tina M. Gohr/Gannett Wisconsin Media

you’re part of a team,” Patterson said. “Everyone has their own starting point. It should be where you’re supportive of one another, as opposed to competing with one another. It’s a very hard thing to stress to young guys who are lifting because all they look at is the numbers.” Trying to compete with a friend can lead to an athlete using too much weight, which could lead to serious injury. “The big message we always give kids going down to the weight room is, you check your ego at the door,” Flaten said. “An ego is absolutely the worst thing you can have in a weight room. It’s not the place you want to go to be showing off. Often time the girls, because they don’t have that ego in the way, often have much better technique than the guys when it comes to weightlifting.” Patterson said it’s important for girls to work on strength training as well, even though their goals aren’t necessarily to gain a lot of muscle mass, like boys. Girls can be more susceptible to knee injuries because their wider pelvic structure creates a steeper angle on connecting ligaments, according to the Women’s Sports Foundation. To help offset that risk, Patterson recommends using box jumps to strengthen the quadriceps and teaches how to minimize the impact on joints and tendons. Overall, Patterson’s impact has had a positive effect on the student-athletes at Kewaunee. “At first it’s a little overwhelming, but once you get used to it, you kind of just want to keep going back,” sophomore Jacob Wendt said about weightlifting. “It’s almost kind of addicting.” Junior Brandon Malechek added, “Just try it out. It helps you in the long run.”

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Cardiopulmonary

department moves and

expands services By Donna Marie Pocious For Ministry Door County Medical Center

The Cardiopulmonary Rehabilitation Department has expanded its services and moved to a new location inside Ministry Door County Medical Center (MDCMC). The department is now located in a larger and more accessible space on the first floor of the hospital, which formerly housed the outpatient medical services area. Also, new exercise equipment has been acquired. And the increased capacity makes it possible for the Cardiopulmonary Rehabilitation Department team to care for more than one participant at a time. “With the larger facility, we are seeing multiple people. It makes it easier for participants to schedule their (outpatient) appointments. And they benefit from having a support system of other people going through the same process,” said Fran Cecil, department coordinator. The department offers outpatient cardiopulmonary rehabilitation, as well as cardiac testing. A cardiac (or stress) test shows how well the heart works as the body is exercising and needs more oxygen. During the test, the individual walks on a treadmill and is monitored by equipment and staff. People are asked to walk in place and speed up; the treadmill may also be tilted to give the feel of an uphill climb. Customized rehabilitation for outpatients The Cardiopulmonary Rehabilitation Department is outfitted with a treadmill, as well as recumbent stepper, NuStep, free weights and more equipment and educational resources. Here, people get heart healthy as they use the exercise equipment under the supervision of MDCMC registered nurses who specialize in cardiac and pulmonary rehabilitation. “We see both cardiac and pulmonary participants. When people come into the program here, we encourage them to want to do this rehabilitation,” Cecil said. Helping to motivate participants are programs customized to their needs. The RNs monitor participants’ blood pressures and heart rates as they use the equipment.

TOP: These exercise machines are among the new equipment in the Cardiopulmonary Rehabilitation Department at Ministry Door County Medical Center, where patents can be monitored during rehab. BOTTOM: Patient Mike Touchey uses the new exercise room in the Cardiopulmonary Rehabilitation Department at Ministry Door County Medical Center. Photos by Christine Nesheim/Door County Advocate

The goal is to help people with heart conditions resume normal activities. People who have had heart attacks, bypass surgery, stent placement or valve replacements come to MDCMC two or three times a week as outpatients. “And others are referred to the program by a pulmonologist or a physician, based on their need to have pulmonary rehabilitation and to breathe better,” Cecil said. Pulmonary rehabilitation helps people improve their muscle function and use of oxygen so they don’t feel short of breath so quickly. The goal of pulmonary rehabilitation is endurance. Staying in hearty condition at the YMCA Participants eventually “graduate” and are referred to a hearty conditioning program, which takes place at the Door County YMCA. The program, which is under the auspices of the Cardiopulmonary Rehabilitation Department, is offered in partnership with Northeast Wisconsin Technical College and the YMCA. For just under $1 a week (which includes three weekly sessions) people have access to the YMCA for workouts. Nurses who have experience at the hospital oversee the participants, guiding and encouraging them in the YMCA setting. “The nurses have lots of experience. And if they pick something up, such as the person’s blood pressure is too high, they may encourage them not to workout that day at the YMCA and to see the doctor,” Cecil said. For more information about the Cardiopulmonary Rehabilitation Department, call (920) 746-3591 or visit dcmh.org.

Staudenmaier Chiropractic Wellness Center www.backtowellness.org Serving Door and Kewaunee Counties and Using a Scientifically-Based, Holistic Approach to Healing and Health

Principles of Health – What is it? Chiropractic represents a very different approach to ensuring amazing Health and Wellness. And that your health is based on four very important and profound principles:

Self-healing;

Your body is a self-healing, self-regulating organism - it is designed to heal itself and regulate all its own functions. That is amazing! You do not need to do anything! It does it all by itself! Many patients are surprised when I mention that once a month, they get a brand new liver. Liver cells die and you get new ones approximately every 24 days. What an amazing concept! Every four months, all your red blood cells are replaced, like clockwork, for the rest of your life! What an awesome thought! You get new taste buds every eleven days and even your stomach lining is replaced every five days! The point I am making is that your body is in a constant state of change and repair! It is designed to repair and heal itself. In order for it to do that, however, it must follow a very exact program that is set into motion almost from the time you are conceived. I always have fun with my patients when I am doing my consultations because I always ask them “I want to know why you, Betty, are not following your program. Think about this for a moment – why is your body not doing what it is designed and programmed to do?” When you are not well, your body is not following your program. Sounds simple and logical, doesn’t it? And yet for most people this is a very foreign thought.

Interference;

Here is where this gets really cool; if something interferes with the function of your nervous system and it is not able to do this (communicate effectively), your body will not be able to do what it is programmed and designed to do. In other words, you will not be able to follow or execute your own program. Your body will start to do its own “thing.” And that is when people first notice that something is not right. We call this Malfunction

What a Chiropractor will do;

My responsibility as a Doctor of Chiropractic is to locate and gently adjust areas in your spine where there is a break in the communication. Such a break interferes with your nervous system function, which in turn can have a negative impact on your health! Whether it’s chronic pain or loss of organ function, the impact is devastating to your life. Chiropractors call these areas of interference Vertebral Subluxations. Our mission is simple: correct any Vertebral Subluxation to restore normal nerve function which in turn allows your body to function as it was designed, optimally! If you are inspired to take a deep look at your nerve system health, call our office. We would be happy to schedule a state of the art, computerized health analysis and complete report. Lets make 2011 your best, healthiest year ever! Yours for better Health. Luke E Staudenmaier, DC

Why? We have been trained and carefully taught that drugs are the answer to your health quest: That your health problem is the result of having too little Advil in your system. That your heartburn is the result of a lack of Tums, and your IBS, the result of an absence of Prednisone. The alarming thought is that as adults, most still think this way! ….And the most damaging aspect of this is that most parents then pass these bizarre principles of health onto our children.

Computer Control;

The second principle is even more interesting. It is based on the fact that the nervous system is the master controller of the body. It is like a computer control center that runs you! It runs and executes your program. As long as your nervous system is able to communicate effectively with every cell, tissue, every nook and cranny of you, you then should have the very best health you have ever had in your life. We simply call this normal. It’s what being healthy is all about!

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