Active lifestyles

ACTIVE lifestyles MAY 2016 I kpcnews.com $ 1.00

THE NEWS SUN THE

HERALD

REPUBLICAN The

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Active Lifestyles

kpcnews.com • ©KPC Media Group Inc.

May 19, 2016

Because Your Golden Years Should Be

Golden!

You’ve worked hard your entire life and now it’s time to relax and enjoy yourself. That’s what Cameron Woods is all about. As a resident, you’ll enjoy beautiful, comfortable surroundings and the helpful services of our friendly staff.

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May 19, 2016

Active Lifestyles

Welcome Summer is almost upon us and it’s time to get active.

On Saturday you will find physically fit people of all ages on Lake James, the roads surrounding Pokagon State Park and the park’s trails as the Pokagon Spring Races take place, which feature some of the more demanding triathlons in northeast Indiana.

Triathlons have become a way of life for some and they have had life changing results. On the cover, Joe Hysong, Angola, is shown participating in last fall’s Arizona Iron Man, which is long-distance race that will see professional competitors taking some eight hours to complete.

Hysong has changed his life with triathlons, dropping some 100 pounds from his frame. He started off with the KPC Media Group Kendallville race and has progressed to the granddaddy of them all, Iron Man races he competes in across the country.

In addition to a story about Hysong’s experience, we have put together a number of stories that we hope you find helpful as you strive to lead a health lifestyle.

We also hope you find the advertising messages informative, too.

This section may also be found online at KPCNews.com.

Ann Saggars asaggars@kpcmedia.com Creative Manager

Tracey Robideau trobideau@kpcmedia.com Special Sections Graphic Designer

OPENING FALL 2016

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Active Lifestyles

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May 19, 2016

TAKE A WALK THIS SUMMER FOR FOUR GREAT REASONS

1. Hear a health professional Physicians from PPG will offer “MD and Me walks” around the Parkview Noble HealthWalk the third Tuesday every month May through October. Meet at the front entrance to the hospital at 5 p.m. The doctor will present health information at 5:15 for about 15 minutes and then everyone goes on a walk.

The physicians and their topics are:

› 5/17: › › › › ›

William Collis, MD, PPG – Cardiology: Signs and Symptoms of Heart Disease 6/21: Mark Shina, MD, PPG – General Surgery: “Weight Loss” 7/19: Elizabeth Schowe, MD, PPG – Family Medicine: Heat Stroke & Hydration 8/16: Lilly Bontrager, MD, PPG – Family Medicine: Diabetes Prevention 9/20: Srinivasan Devanathan, MD, PPG – Sleep Medicine: Sleep Disorders 10/18: Matthew Grothaus, MD, PPG – Orthopedics: Exercise to Prevent Osteoporosis and Maintain Bone Health

2. Prepare for a 5K Staff from the Cole Center YMCA will be on hand to help get you in shape to walk or run in a 5K with practice walks or runs at the YMCA. Meet the fourth Friday of each month, beginning May 27 at 4 p.m. at the YMCA, 700 Garden Street, Kendallville.

3. And learn about walking paths and places you didn’t even know existed Take a Stroll Saturdays are organized by the Noble County Parks and Recreation Board, and will be held on the second Saturday of each month beginning May 14 at the locations listed below:

› 6/11: Edna Spurgeon Nature Preserve, 9478 N 600 W, Ligonier › 7/9: Crooked Lake – canoe, hike, or kayak; Noble/Whitley County Line Rd, ½ mile west of State Rd 9 › 8/13: Elkhart River – canoe, hike or kayak; Location to be announced. › 9/10: Chain-O-Lakes State Park – canoe, hike or kayak; 2355 E 75 S, Albion › 10/8: Lonidaw Nature Preserve, 987 Allen Chapel Rd, Kendallville

4. And win prizes for participating!

Complete three walks and win a water bottle.

Complete six walks and you’ll get a t-shirt.

Check www.activatenoblecounty.com or Activate Noble County on Facebook for details and updates on these schedules.

PHOTO CONTRIBUTED

Jon Lovett, Fremont, and Joe Hysong, Angola, get ready to start Ironman Lake Placid in Lake Placid, New York. The first leg of a triathlon is the swim.

Hysong catches triathlon passion Training, competing in triathlons has cut Hyson’s weight some 100 pounds

BY KEN FILLMORE kfillmore@kpcmedia.com

ANGOLA — Joe Hysong saw a newspaper advertisement in January of 2010 regarding a local triathlon. It grabbed his interest enough to give it a try, even at 290 pounds, and he finished his first one, the sprint distance triathlon of the KPC Triathlon event in the summer of 2010 at Bixler Lake in Kendallville.

Triathlons have hooked him ever since and changed his life.

“I just threw it out there to my wife (Libby),” Hysong said. “But if I’m going to do it, I needed to buy a new bicycle.

“I like it, the training, the exercise, the nutrition. I’ve created a healthy lifestyle I don’t want to give up,” he continued. “I want to go to Kona.”

At least 100 pounds lighter, Hysong has participated in four full Iron Man triathlons and his ultimate goal is qualifying for the Super Bowl of Iron Man triathlons in Hawaii that starts and ends at Kailua-Kona Bay. That begins with a 2.4-mile swim, followed by a 112-mile bike ride and ends with a 26.2-mile marathon run.

Hysong, who owns the Bike and Soul store in Angola with wife Libby, did not go into the sprint distance triathlon unprepared. That consists of 500 yards of swimming, 13 miles riding a bike and 5,000 meters of running.

But Joe Hysong has encountered some setbacks along the way.

“Swimming 500 yards does not sound like much. But there are 50 others around you jostling around you,” he said. “Your goal is to not have to stop, swim without getting disoriented. Sometimes, you have to stop and see where you’re at. By the fourth sprint triathlon, I did not have to stop.

“In my first full Iron Man in Louisville in 2012, I only finished 60 miles. I stopped during the bike ride. My nutrition plan was off. I cramped up and needed IVs. It’s discouraging when they take your chip away.

“There will be points during 12, 13, 14 hours of racing where you will be mentally exhausted. You just have to power See HYSONG page 5

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May 19, 2016

HYSONG From page 4

swthrough it.”

Hysong finished the Iron Man in Louisville the following year.

Preparing for triathlons requires a lot of training and achieving a proper balance in exercise and nutrition.

“It’s a chemistry project every time to do an Iron Man,” Hysong said. “It’s how your body reacts to nutrition.

Fluids and salt intake are musts during a race to be processed quickly and keep you going. A couple fluids may surprise many.

“I rarely have a Coke. But on the course, it’s a great thing to have with 10 to 13 miles to go,” said Hysong, the general manager of Angola’s Harold Chevrolet dealership. “It’s like rocket fuel. When there are spots that are dark and you’re tired, you need a carbonation jolt to get you going.

“They serve chicken broth on the course to get salt into your body. It gets your mind in a different place because you are suffering.”

Hysong suggests the sprint triathlon in the KPC Triathlon at Bixler Lake on July 16 as a good place for beginners to start as long as they start training now. The

PHOTO CONTRIBUTED

Joe Hysong, Angola, is shown competing in the bike portion of the November 2015 Arizona Iron Man race.

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Active Lifestyles

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weather will be warmer, so the water will be warm and comfortable to swim in. A lot of the running will be on paved surfaces, which will be easier than trail running.

Saturday’s KPC Pokagon Spring Races are considered more demanding with the trails and the cooler water temperatures at this time of year.

“Pokagon is a tough course,” Hysong said. “You’ll need a wet suit because the water will be 61, 62 degrees. It can cause a brain freeze. You’ll get hardcore trainers here. It’ll be a good field. It may not be the biggest, deepest field.”

As of late last week, there were about 150 people registered for all of the races at Pokagon, which also includes a 5-kilometer run. It includes sprint and Olympic triathlons.

“I’ve met some great friends from all around the world. Everybody is willing to help. You might forget your swim goggles, but four others will come out with extras,” he added. “This is a sporting event you do with the pros. They’ll probably beat you, but it’s a lot of fun.”

Hysong also pointed out that most if not all triathlons benefit some sort of charitable organizations. The KPC races benefit the company’s Newspapers In Education program, which provides free newspapers to classrooms throughout northeast Indiana, and local YMCAs.

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Rehab RehabRehab TO Home TO Home TO Home Back to what matters.

Active Lifestyles

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May 19, 2016

How to avoid exercise injuries

BY MARIAH MILLER mmiller@kpcmedia.com

After starting a new exercise program, it often happens that people get set back shortly after starting due to exercise injuries. Here are some precautions and preventive actions for avoiding fitness injuries.

said Lennon.

Lennon explains how people can cause damage to muscles by not warming up and working out with cold muscles. “Its kind of like bending taffy. You can slowly bend it and it’ll start to morph or you can just bend it quick and it’ll crack.”

Lack of knowledge

Over doing it

“The biggest thing with people is the lack of knowledge,” said Matt Lennon, an Activtrax coach and fitness instructor at the YMCA of DeKalb County. “It’s not anything against them, it’s just lack of understanding fitness and your limitations.”

Before starting an exercise program, meet with a trainer to make a plan of action to successfully reach fitness goals. Having a plan can lead to better results and help keep people focused on the end goal.

Think of the three R’s: rest, recuperate and recover.

Lennon said, “Take time to rest and recuperate. The body needs to recover from the muscles being worked the day before. If you’re going to come in everyday and work out, you need to split days between working upper body, lower body, doing cardio, etc.”

Allowing the body to recover after workouts will help to avoid injury.

Back to what matters.

Back to what matters.

Rehab Rehab TO Home O Home Back to what matters.

Rehab Stretching and Warming Up

Start with a 10-minute stretch before exercising. Then ease into the workout. For example, if running, start off with a light jog then progressively build up intensity.

“Stretching and warming up — that goes for any exercise your doing. It’s crucial,”

ack to what matters.

Home Back to what matters.

Rehab TO Home

Nutrition Nutrition is a large factor when it comes to avoiding injury. As part of a well-balanced diet incorporate good fats, lean protein and good carbohydrates. Protein is essential to building muscle, and carbohydrates are fuel See AVOID INJURIES page 8

TO

MARIAH MILLER

Matt Lennon, an Activtrax coach and fitness instructor at the YMCA of DeKalb County, instructs a totally tone exercise class.

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Active Lifestyles

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May 19, 2016

AVOIDING INJURIES From page 6

for the body.

Lennon simply states, “Eat well and eat healthy foods.

“If you’re not feeding your muscles properly, that can incur injury,” said Lennon.

“I suggest you visit a physician or talk to a dietitian before hitting the gym. You might have a deficiency that you’re unaware of that can potentially harm you.”

Proper form

“What I see is people walk in and start going on a machine, but don’t know proper form. If a person doesn’t exercise in the proper form they can cause damage to the muscle form,” explained Lennon.

People are encouraged to speak to a trainer before using the machines to ensure the body is in proper alignment while working out. This will help to protect against exercise injuries.

“Swallow your pride and ask for help,” he said.

Too much weight MARIAH MILLER

Stretching and warming up is a key step to avoiding exercise injuries.

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Bottom line is: There’s no quick fix to losing weight and getting into shape. The key is to start out slow and build when using free weights or weight machines.

“Start one week with an certain amount of comfortable weight and when it starts getting easier, then add more,” said Lennon.

Little to no benefit will be gained from pushing the muscles past their limit.

Dehydration

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Come for a time of support and understanding from people who are dealing with the same situations that you are, and guidance and compassion from our staff at Avalon Village.

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Hydrate before, during and after exercising. Dehydration can worsen muscle cramps, strains and sprains.

Some of the most important electrolytes for muscles are sodium and potassium, and both are also the most likely to be lost through sweat during intense exercise.

Nutrition and dehydration go hand-in-hand when trying to avoid injuries and staying healthy to exercise.

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Active Lifestyles

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DENTAL AWARENESS Oral health impacts overall health METRO CREATIVE CONNECTION

A healthy mouth is good for more than just a pretty smile. Oral health can affect the entire body, making dental care more than just a cosmetic concern.

Many people know that poor oral hygiene can lead to gum disease, tooth decay and even lost teeth. But are you aware that failing to brush or visit the dentist regularly also can lead to more serious health issues? According to Colgate, recent research suggests that there may be an association between oral infections, particularly gum disease, and cardiovascular disease and preterm birth. Gum disease also may make diabetes more difficult to control, since infections may cause insulin resistance and disrupt blood sugar.

Your mouth also can serve as an infection source elsewhere in the body. Bacteria from your mouth can enter the bloodstream through infection sites in the gums. If your immune system is healthy, there should not be any adverse effects. However, if your immune system is compromised, these bacteria can flow to other areas of the body where they can cause infection.

An example of this is oral bacteria sticking to the lining of diseased heart valves.

Other links have been

found between oral health and overall health. In 2010, researchers from New York University who reviewed 20 years of data on the association concluded that there is a link between gum inflammation and Alzheimer’s disease. Researchers in the UK also found a correlation. Analysis showed that a bacterium called “Porphyromonas gingivalis” was present in brains of those with Alzheimer’s disease but

not in the samples from the brains of people who did not have Alzheimer’s. The P. gingivalis bacterium is usually associated with chronic gum disease and not dementia.

Researchers also have found a possible link between gum disease and pancreatic cancer.

Harvard researchers found that men with a history of gum disease had a 64 percent increased risk of pancreatic cancer

compared with men who had never had gum disease, based on studies of men from 1986 through 2007.

While oral health issues may lead to other conditions over time, symptoms also may be indicative of underlying conditions of which a person is unaware.

Inflammation of gum tissue may be a warning sign of diabetes. Oral problems, such as lesions in the mouth,

may indicate the presence of HIV/AIDS. Dentists may be the first people to diagnose illnesses patients don’t even know they have.

An important step in maintaining good overall health is to include dental care in your list of preventative measures.

Visit the dentist for biannual cleanings or as determined by the

doctor. Do not ignore any abnormalities in the mouth. Maintain good oral hygiene at home by brushing twice a day and flossing at least once per day. Mouthwashes and rinses also may help keep teeth and gums healthy.

Oral health and other systems of the body seem to be linked. Taking care of your teeth promotes overall health.

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Active Lifestyles

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May 19, 2016

Ounce health prevention = pound of cure KPC NEWS SERVICE

ANGOLA — A growing number of employers are including preventive care provisions and wellness as part of their health plans.

The old saying is an ounce of prevention is worth a pound of cure.

Dr. Lynn Faur with Urgent Care of Cameron Memorial Community Hospital said patients can be monitored for necessary diagnostic testing by their doctors.

“The best resource for appropriate screening is your primary care physician. They have the latest knowledge on screening guidelines that include screening less often for Pap smears and prostate if you meet certain criteria. Your doctor can customize screening for you based on your personal and family history,” Faur said.

Consider the facts: • With more than 1 million heart attacks each year, heart disease has become the No. 1 killer of both U.S. men and women.

• About one in every three American adults has high blood pressure. High blood pressure is a risk factor for heart

and kidney diseases, as well as stroke — meaning that having high blood pressure increases the risk for the conditions. It is serious, as stroke is the third most common cause of death.

• Seriously overweight employees are more likely to call in sick, be injured on the job and be hospitalized. Being overweight is linked to many health problems, including Type 2 diabetes, heart disease, high blood pressure, arthritis, sleep apnea and stroke.

• More than 13 million Americans may have an undiagnosed thyroid condition.

• Breast cancer is the leading cause of cancer death among American women.

Early detection is the key to saving lives. The American Cancer Society reports the five-year survival rate for all women diagnosed with breast cancer is 89 percent. With early detection (when the tumor is confined to the breast) the five-year survival rates jumps to 98 percent.

A focus on preventive care is also part of health care reform. That reform requires some plans to cover certain

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preventive care services.

Cameron Memorial Community Hospital has provided the following preventative care and diagnostic recommendations:

Children age 0-18 • Office visits, at birth, 3-5 days, 2 weeks, then 2, 4, 6, 9, 12, 15, 18, 24, 30 and 36 months, then annually.

• Newborn screening: PKU, sickle cell, hemoglobinopathies and hypothyroidism — prior to hospital discharge and no later than six days.

• Hearing — at birth, then again at ages 5, 6, 8 and 10 years.

• Height, weight and head circumference — height, weight and head circumference should be measured at birth, at 2-4 weeks, and at 1, 2, 4, 6, 9, 12, 15, 18 and 24 months. Height and weight should be measured annually.

• Lead level — at least once a year between 9-36 months.

• Eye screening — by age 3, if no previous vision problem detection.

• Blood pressure — at age 3, then annually through age 18.

• Dental health — at age 3 or when all of the baby teeth have come in, then periodically through age 18.

Adults age 18-75 • Office visits — annually.

• Blood pressure — periodically.

• Prostate cancer screening — men: periodically after age 50.

• Testicular cancer exam — men: monthly self-exam, also included as part of yearly complete exam.

• Cholesterol — men: every five

years after age 35 and women every five years after age 45.

• Mammography — women every two years after age 40.

• Pap test — women: annually.

• Skin health — mole self-exam monthly starting at 20.

• Colorectal cancer screening (Using fecal occult blood testing, sigmoidoscopy or colonoscopy) — adults over age 50 up to 75.

• Chlamydia screening — women: routine screenings for sexually active women or pregnant under 25 and older women at increased risk.

• Ear health — adults over age 65 should be screened periodically.

• Osteoporosis screening — women: periodically after age 65, at-risk women after age 60.

• Diabetes — screen adults with hypertension or high blood pressure periodically.

• Calcium intake — women: periodically.

• Folic acid — women of childbearing age: periodically between age 18-50.

Immunizations • Tetanus-diphtheria — every 10 years.

• Varicella (chickenpox) — only for those susceptible, two doses.

• Measles, mumps and rubella — women of childbearing age, one dose between 18 and 50.

• Pneumococcal — one dose over 65.

• Influenza — annually.

• Meningitis — children and adults.

• HPV — women up to age 26, men up to 21.

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Active Lifestyles

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How to speed up your metabolism METRO CREATIVE CONNECTION

WOULD YOU DARE to believe that anyone can try the Tri? Beginner-friendly

METRO CREATIVE CONNECTION

Individual or Team Combos

Understanding metabolism can help men and women as they attempt to lose weight and maintain healthy weights once those extra pounds have been shed.

SATURDAY, JULY 16 BIXLER LAKE • KENDALLVILLE

hours throughout the day rather than the more traditional three full meals each day.

Grazing devotees feel that the approach burns more calories than more traditional diets, but the difference in calories burned may actually be negligible. Still, healthy snacking can speed up metabolism and help men and women avoid overeating at breakfast, lunch and/or dinner. In lieu of snacking on potato chips or baked goods, NIE opt for healthier fare such as Greek yogurt or a serving of fruits or vegetables.

NIE • Eat more protein. The thermic effect NE tary Club of E N Ro of food refers to the process by which the human body uses energy to absorb, digest nie and dispose of the food it ingests. Protein nd a allvill , Indi stimulates the thermic effect of food more NIE e NIE significantly than foods that are high in Proceeds will help fund the KPC Newspapers THE CITY OF fat or carbohydrates, so the body will burn In Education program for schools in Noble, more calories digesting dietary protein than Steuben, LaGrange and DeKalb counties. it will other foods. In addition to speeding up your metabolism, dietary protein also For sponsor information, call Vi Wysong at 260-347-0400 x 1161 helps people feel full longer, reducing their or email vwysong@kpcmedia.com risk of overeating.

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Newspapers In Education

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When attempting to lose weight, men and women can expect to hear or read a lot about their metabolism. The process by which the body converts the foods we eat and the beverages we drink into energy, metabolism is widely misunderstood.

Many people may have been told that a naturally slow metabolism might be to blame for their weight gain. But according to The Mayo Clinic, a slow metabolism is rarely to blame for excess weight gain, which can most often be attributed to both poor dietary choices and inactivity. Certain conditions that slow metabolism, such as Cushing’s syndrome or hypothyroidism, can cause excessive weight gain, and people who have been diagnosed with such conditions should consult their physicians for advice on dealing with their conditions.

But those without conditions that affect their metabolisms may need to make certain lifestyle adjustments that can speed up their metabolisms and help them lose excess weight.

• Start strength training. Muscle burns more calories than fat, even when the body is at rest. Building muscle is a great way to speed up metabolism. Each pound of muscle your body has burns roughly six calories per day just to sustain itself. That’s three times the calories that each pound of fat burns. Add that disparity up over time, and a body with significant muscle is burning considerably more calories than one with excessive fat.

• Stay hydrated. Dehydration takes its toll on the body in myriad ways, including affecting metabolism. Even mild dehydration can slow metabolism. When the body is dehydrated, its ability to use fat as fuel is compromised, slowing metabolism as a result. In addition, muscles need water to generate energy, so dehydrated muscles will not be burning as many calories as those that are fully hydrated. Make an effort to stay hydrated throughout the day, whether you’re sitting at your desk in the office or working up a sweat at the gym.

• Snack, but snack healthy. Healthy meals benefit metabolism, but unhealthy snacks can derail your dieting efforts.

Metabolism speeds up and burns calories each time the body eats, and many people adhere to the concept of “grazing” for that very reason. Grazing involves eating several small meals every three to four

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Active Lifestyles

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May 19, 2016

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TA K E T H E F I R ST ST E P TOWA R D R E T I R E M E N T P L A N N I N G .

Do you ever worry about your retirement nest-egg? Have you recently had a job change or other life event that’s changed your financial picture?

At Dekko Investment Services in Kendallville, our financial planning and investment professionals are here to meet with you, learn about your goals and work to find the right strategy to address your financial future.

So let’s get started. Give us a call today at 260-347-2265.

751 E. North Street I Kendallville, IN 46755 I (260) 347-2265 www.dekkoinvestmentservices.com

Erica D. Dekko, CFP® Erlene D. Dekko, ChFC, CLU, CFP®

DEKKO INVESTMENT SERVICES

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