Healthy Living July 2016

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Healthy Living

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Juky 16, 2016

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July 16, 2016

Welcome Summertime is meant for relaxation and vacations prior to the return of the hustle and bustle of school and other activities that bring us back indoors.

While the warm weather months might slow some of us down, there are many ways to keep active and stay in good shape. This section will help you with a few ideas on fun and less stressful ways of keeping fit even while taking time to go to

county fairs where, if you try, you can find a healthy meal to enjoy.

On the cover, Rachael Barry strikes a yoga pose at Barton Lake. Barry, a former KPC Media Group intern, teaches Yoga @ Yogi’s at Yogi Bear’s Jellystone Camp Resort at Barton Lake in rural Fremont. A story about yoga appears inside.

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

Healthy Living

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Keep children active during the summer months

BY MARK MURDOCK markm@kpcnews.com

It’s a challenge.

The goal is keeping kids active during the summer months after school is out.

The challenge has to be accepted by parents, by communities and maybe most of all — the kids themselves.

It’s not just about making healthy eating choices, or getting enough exercise. It also means staying sharp mentally, and not losing the benefits of the school year after it’s over.

The communities have done the job.

YMCAs, park departments, schools, churches, libraries and many other organizations have put the opportunities in place. It’s up to the kids and their parents to make the most of them.

The times we live in may offer more temptations to be passive. The American Academy of Pediatrics recommends a limit of two hours of TV per day.

See KIDS page 5

METRO CREATIVE CONNECTION

Keeping their children sharp during the summer months can be a challenge for parents. Local communities have a variety of activities to keep children active and using their brains.

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KIDS From page 4

Many youngsters easily go beyond that total, which doesn’t count video games or social media. “(Years ago) no one had to tell us to go outside and play. Now, they have to advertise it on TV,” said Jim Molebash, field director for the Anthony Wayne Area Council of the Boy Scouts of America, which serves 11 area counties.

The Centers for Disease Control and Prevention recommends 60 minutes per day of aerobic and muscle-strengthening activities.

Anyone whose children are in scouting probably don’t have worries in this area.

“Having kids outside is very healthy.

Just the fact that they’re outdoors means they’re actively engaged,” Molebash said.

He said area troops have a six-day camp in the summer at Camp Little Turtle at Pleasant Lake. Swimming, sailing, canoeing and many other activities keep the scouts active.

The scouts focus on the whole person.

“Ask any scout leader, and he will tell you scouting changes kids for the better,” Molebash said. “I know kids who were in scouting and are now adult members of the community. They are better for it.”

He cited a Tufts University study that included 2,000 youngsters, 1,600 of whom joined the scouts. Those who were scouts showed substantial improvment in cheerfulness, helpfulness, obedience, kindness, trustworthiness and hopefulness. Those who weren’t either showed only slight improvements or regressed in the same areas.

At Garrett, Bob Lapadot sees kids staying active at all ages. Along with coaching one of the area’s top high school girls basketball programs, he’s the director of the Garrett pool at Feick Park.

The school offers weight training three days a week for both high school and middle school students. Students can lift weights and have lunch, and the high schoolers go to practice for their respective sports. Lapadot said June is “a necessary evil.

“This is where you develop strength,

and it’s got to be done during the summer. Our kids are great. They understand. That’s what it takes to be good.”

The pool works as a place to keep kids both healthy and safe. The Garrett pool also has a rock-climbing wall and and “wiggle bridge.”

“They get as much running in crossing that bridge as they would going out and jogging a mile,” Lapadot said.

“They’re whipped by the time they leave there at the end of the day.”

The YMCA of DeKalb County starts in April with its Healthy Kids Day, and is involved all summer in keeping kids healthy and active.

“Our mission is to put Christian principles into practice through programs that build healthy spirit, mind, and body for all, especially with kids during the summer months,” program director Rachelle Gilbert said. “All kids need a safe and productive place to both release their energy and discover their potential.”

The DeKalb YMCA offers Kidderbug fitness classes twice a week, and has summer soccer and football camps. The School-Aged Summer Camp has had its own Summer Olympics, featuring swimming, basketball, pickleball, volleyball and track.

Along with physical activity, reading is key for kids to avoid the “summer slide” of losing ground in their schoolwork.

The DeKalb YMCA has a “Read, Ride and Win” summer reading program, which lets kids win ride and food tickets for the DeKalb County Fair.

PBSparents says children should read and talk about books over the summer.

The result is improvement in language skills, understanding books and print, and knowledge of how stories are constructed, producing better readers and writers. Reading also helps build a strong vocabulary.

At LaGrange County Public Library, the summer reading theme is “Get Ready, Get Started, Read.”

“If they read during the summer, they’ll learn about books and libraries, and become ready to learn,” said Richard Kuster, director of the LaGrange County library. “I’m sure if they spend their summer reading, they’ll be better prepared for school.”

Healthy Living

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.

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Juky 16, 2016

Beauty of yoga lies in its simplicity; anyone can do it

BY AUBREY HUNT news@kpcmedia.com

ANGOLA — The beauty of yoga lies in its simplicity. Anyone can do it, especially with all the opportunities around Steuben County and elsewhere in northeast Indiana.

Yoga, a practice that involves mindful stretching and meditation, has become a popular way to keep in shape. Local health facilities offer a variety of classes in the practice that focus on a healthy mind and wellness of the body.

Bike & Soul, 120 N. Public Square, centers its mission around spreading the joy of yoga throughout the area.

Different classes are offered during the month that keep a variation of ages and skill levels in mind. Sessions that address health needs, like chair yoga, make it more accessible for anyone in the community to improve their health. “Mommy and Me” classes, designed for parents and their children, help take time from the stress of a busy week to relax and spend time with one another.

Health benefits behind yoga include improved flexibility and muscle strength.

Better overall wellness, energy and vitality can all come from practicing yoga over

time. Blood flow and bone health have also been seen to improve from yoga. No matter age, ability or location around the county, yoga can be beneficial for all.

Anytime Fitness, Club Fitness and the YMCA of Steuben County also offer different variations of yoga classes.

Vinyasa yoga, a practice that coordinates breath and movement into different poses, and “slow-flow” yoga, a class that teaches students to be present as they stretch and strengthen their bodies, are some different variations that can be found.

Stand Up Paddle Boards 101 Lakes, a paddle board rental service, even offers classes for the adventurous yogi looking to stretch out on the water. Mats are replaced by paddle boards as students are encouraged to focus on strength and balance in a new way. The challenge of finding balance on the water gives students even more of an opportunity for a full body workout.

Lake George, Snow Lake and Crooked Lake are just some of the area lakes that classes are held on.

For more information about SUP yoga classes, call 642-2878. More information about Bike & Soul classes and amenities can be found by calling 665-8356.

VISIT OUR NEW OUTPATIENT LOCATI0N 833 East Main Street Albion, IN, (260) 636-6975

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Participants take part in a yoga class at Bike & Soul in downtown Angola. There are a variety of yoga offerings in northeast Indiana.

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July 16, 2016

METRO CREATIVE CONNECTION

Men work out in a gym. Perhaps the most difficult part of starting an exercise routine is the getting started part.

Most difficult part of exercise: Getting started

BY DENNIS NARTKER dnartker@kpcmedia.com

“The secret of getting ahead is getting started.” — Mark Twain You know you should do it. And you know why: exercise is critical to safeguarding your health. So why does it seem so hard to get yourself moving?

The truth is, you can. But knowing how and why to exercise is not enough.

You need to develop the right-mindset set to get and stay motivated.

Ryan Ferguson, fitness coordinator for the Cole Center Family YMCA in Kendallville, recommends the following to motivate yourself to exercise and keep exercising: • Find an exercise that you enjoy doing. “Exercise does not have to be the traditional workout of running on a treadmill and doing strength training exercises. While these can be effective, they can also become boring to some,” he said.

Exercise can be a variety of things such as playing basketball, swimming or walking 18 holes of golf. “I think it

is important to mix up your methods of activity or exercise.”

By finding activities that we enjoy, we don’t get into a rut because we are doing the same thing over and over again, said Ferguson.

• Keep in mind why you are active and exercising. “Exercise and an active lifestyle should be considered a lifestyle change that does not have an end goal in mind,” he said. Exercise and active living is something everyone should be doing every day, and there should be no point where we reach a goal and then stop.

• Do not push too hard. If you set your goals so high they cannot be reached, you will likely give up, according to Ferguson. Make your exercise goals obtainable.

• Keep the reasons why you are exercising in the front of your thoughts.

Keeping your goals in mind, whether it’s to lose a certain amount of weight or run a 5K in a under a certain time, will help you realize the importance of exercise and active living.

Healthy Living

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Moderation key to eating healthy at local fairs and festivals EDITOR’S NOTE: This story was first published in last year’s summer edition of Health and Wellness. With fair and festival season upon us, we are republishing this story.

BY STEVE GARBACZ sgarbacz@kpcmedia.com

With temptations such as corn dogs, elephant ears, pork tenderloins and fried anything and everything, walking around the county fair can be like running a gauntlet for your gut.

If you’re trying to mind your diet this summer, you’re probably not going to find a lightly-dressed salad stand or a fresh fruits and veggies cart at the local fair.

Eating healthy at city and town festivals, county fairs and the Indiana State Fair is difficult, but not impossible, local health official said.

Since fairs are notorious for having lots of unhealthy food that’s served in giant portions, your best bet is moderation, DeKalb County Purdue Extension health and human science educator

Angela Nordmann said. But if you’re planning to eat a full meal at the fair, local non-profits and service groups might typically provide healthier fare than those deep-fried concession stands, she said.

And although you’ll likely be doing a lot of walking at the fair, don’t expect to burn off enough calories to make up for that funnel cake or big, greasy turkey leg. You’ll likely need hours of real exercise to burn off just one large fair meal, Parkview Health Clinical Dietitian Kathy Wehrle said.

Fairs are notorious for fried food and frying is one of the unhealthiest cooking methods because food is caked in heavy batter or breading, the oil its dropped in is likely filled with trans fats and the frying process melts out the nutrients that might have been in the food, Nordmann said. For example, a pickle or vegetable loses almost all of its nutritional value when it’s battered and deep fried, she said.

Portion sizes are also huge, which means you’re buying an unhealthy dish that is enough to share between two or

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three people, Wehrle said.

“Fair food and festival food is trying to be extreme and it’s almost gaining.

It takes it from one extreme offering to the most absurd. If you ate that way and went day in and day out, it would create havoc with your eating,” Wehrle said.

The best way to save your waistline during fair week is to make fair food a treat, not a core meal, Nordmann and Wehrle said.

Eat a solid, healthy lunch or dinner at home before going to the fairgrounds, Nordmann suggests. That way your stomach won’t be growling as much when you sniff those yummy fair foods and you’ll have an easier time resisting them, she said. You can also bring a snack with to munch on while walking around and staying hydrated with water can also help keep you full, Wehrle said.

Another easy way to resist the fair food temptation is to set a dollar limit.

If you only slip a $10 bill in your wallet, that will cut the amount of food you can buy, she said.

If you want to satisfy that annual craving for an elephant ear or funnel cake, you can do that, Nordmann said.

Just don’t also indulge in the corn dog, pork burger and sugary lemon shake-up.

But fairgoers can also seek out some healthier — although not necessarily healthy — specifically grilled foods.

Did You Know?

Hot dogs, bratwursts, hamburgers or chicken sandwiches that are grilled instead of fried will typically be a little healthier, Wehrle said.

Offerings such as grilled kabobs, pulled pork or steak sandwiches (if not doused in cheese or greasy onions and peppers) can be better options, she said.

If you want something sweet, a frozen banana is a healthier option than an elephant ear or sugary funnel cake, if available.

Thinking about the type of exercise you’d need to do to burn off fair food can also help you discourage yourself from chomping on some treats, Wehrle said. A deep-fried Snickers bar will have more than 400 calories and about 30 grams of fat, for example. To burn off those calories you would have to climb stairs for 85 minutes, row a boat for 60 minutes or do some intense dancing for 50 minutes.

Wehrle suggested another simple way to protect your tummy: Share.

Take that elephant ear or fried food and split it among a couple people, so then everyone can enjoy something without taking the extreme gut punch of calories and fat.

“While we want people to enjoy fun and special food, the portion sizes of some of the food is so huge and the caloric density is so high, you just really have to be smart,” Wehrle said.

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Healthy Living

Detecting up to 40% more cancers than traditional methods METRO CREATIVE CONNECTION

Getting out of the house and into the outdoors promotes healthy living.

Embrace an active outdoor lifestyle METRO CREATIVE CONNECTION

Blue skies and warm weather entice people to enjoy the great outdoors.

For many people, few things are more enjoyable than soaking up some rays and breathing in some fresh air.

Moderate temperatures help make many outdoor activities that much more enjoyable. But even if the weather isn’t perfect, individuals can make the best of the situation and still get out of the house.

As the seasons of warm weather return, those itching to get outside can explore these entertaining outdoor activities.

Hiking Thousands of miles of hiking trails crisscross North America. These trails include rough and rugged paths blazed across natural areas and long-distance trails that stretch over portions of the

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country. From the Appalachian Trail in the East to the Bigfoot Trail in the west, hikers and nature enthusiasts have plenty of trails to tread.

Hiking is a great outdoor activity in part because it can be enjoyed by people of any age and just about any fitness level. Hikers can work up from relatively short and flat trails to more intense vertical and varied hikes. Local parks, government preserves and rural areas offer plenty of places to walk and hike.

When hiking, it’s best to go in pairs.

In the event anything occurs, such as an injury, the other hiker will be able to go for help. Hikers also should alert people at home as to their itineraries.

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Follow these simple tips to stay fit all year long METRO CREATIVE CONNECTION

Many people find it easier to maintain their beach bodies during summer than they do throughout the rest of the year. Summer weather encourages people to get off the couch and enjoy the great outdoors, and many people prefer to eat lighter meals during the summer to combat the heat and humidity.

But once the dog days of summer give way to autumn, the motivation to stay in beach shape tends to wane.

Couple that dwindling motivation with the tendency to eat larger, heartier meals as the weather gets colder, and it’s easy to see why so many people gain weight over the last several months of the year and into the new year. But maintaining a healthy weight year-round promotes long-term health and reduces a person’s risk for various ailments and diseases, METRO CREATIVE CONNECTION including heart disease and diabetes.

The following are a handful of strategies Joining an exercise group is one way men and women can stay motivated and maintain healthy weights year-round. men and women can employ as they try to turn their beach bodies into the bodies they see in the mirror all year habits can have on the environment. heads toward spring, many people set highly effective strategy that need not long.

That commitment to buying healthy, short-term goals to motivate them to be exclusive to late winter. Setting • Keep setting goals. As winter locally grown foods can be tested as the get back into beach shape. That’s a short-term fitness and dietary goals seasons change and the offerings at your throughout the year can keep you from local market change along with them. falling back into bad habits. Tie your Educate yourself about which foods goals into the season to increase your are in-season in your area throughout chances for success. For example, the year, opting for the most nutritious resolve to run outdoors or cycle a foods you can find. Buying in-season certain number of miles each week foods saves you money, and you will in autumn, when the weather is still also feel good about staying on a conducive to physical activity and the nutritious, eco-friendly track. scenery is idyllic. When winter arrives • Join an exercise group or sports and exercising outdoors is no longer viable, commit to attending a few fitness league. The buddy system is an effective way to stay committed to a fitness classes per week at your gym. regimen, but if you cannot find a friend • Switch up your workout routine or family member to brave cold winter every few weeks. Boredom also can treks to the gym with you, then consider affect people’s ability to maintain joining an exercise group or compethealthy weights year-round. Adhering itive sports league. As summer turns to the same exercise routine for months to autumn, join a road runner’s club on end can grow tedious. The body to motivate you to run. When harsh can even grow accustomed to the weather makes running outdoors too same workout routine, meaning you difficult, sign up for a winter sports won’t be getting as much out of your league. Such groups or leagues get exercise sessions as you might if you you off the couch and provide great switch things up. If you find your daily opportunities to meet like-minded men workouts taking a turn toward the and women who have made their own mundane, switch up your routine by commitments to staying fit. changing exercises or signing up for Staying fit all year long is a challenge classes that interest you. for many people. But maintaining • Find healthy seasonal foods. Many that beach body even after summer people prefer to buy locally sourced has come and gone need not be so and/or in-season foods, recognizing difficult. the positive impact that such dietary

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July 16, 2016

OUTDOORS From page 9

when out in the sun, apply sunscreen and reapply as needed.

Biking Biking is another outdoor activity ideal for people of all ages and athletic abilities. Once you’ve learned to ride a bicycle, that ability stays with you, whether you ride a bike each day or haven’t taken one for a spin in years.

Many towns and cities across the country have become much more bike-friendly in recent years, clearing space for biking paths and lanes even in the busiest metropolitan areas. And mountain bikers still have plenty of trails to traverse as well.

Check that your bike is in good working order and that the chain is freshly oiled. Take your bike to a local cycling shop for a tuneup if necessary.

Verify the fit of helmets, especially on children who may have grown since the most recent cycling season.

Horseback riding Nature takes on an entirely different look when you are atop a horse.

Horseback riding isn’t just for country folk or cowboys, and it can be a great workout as well as a recreational retreat.

It takes balance, strong legs and quick reflexes to stay in a saddle.

Those interested in horseback riding should visit a stable or riding academy nearby. You likely do not need to own a horse of your own, as riding schools and stables will have animals you can work with.

Remember to wear the right clothing, including long pants and boots, for riding. A hat can shade you from the overhead sun, while a helmet is adviseable for people new to the sport or those who want added protection.

Always arrive early so that you can familiarize yourself with your horse and have him or her get to know you.

Approach the horse from the front left side. Horses are prey animals and can be skittish by nature, so a firm, calm greeting can reassure the animal.

These are just a few of the many outdoor activities people can enjoy when the weather warms up. Try taking exercise routines outdoors, such as running on a path instead of the treadmill. Swimming, walking, gardening, and sports activities are other fun ways to enjoy the great outdoors.

Healthy Living

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Find healthy foods while on the go METRO CREATIVE CONNECTION

Nice weather often equates to an uptick in road trips. During such trips, motorists and their passengers will need to take breaks to refuel both their vehicles and their bodies.

Rest stop and convenience store snack options are often unhealthy, and it can be difficult for nutrition-minded travelers to find acceptable fare. But a little creativity coupled with some smarter choices can ensure road trips don’t derail healthy diets.

• Bring food along. One of the easiest ways to eat healthy while traveling is to bring meals and snacks with you. Look for portable foods that may not require much refrigeration, such as fruit bars or trail mix. If you have room in the car for a small cooler or insulated lunch packs, fill them with fresh fruits and sandwiches. Opt for lean lunch meats like chicken and turkey. Avoid using cheese or dressings like mayonnaise that can quickly spoil. Some other easily portable foods include applesauce cups, oatmeal packets (all you need is hot water from a rest stop) and low-sodium, low-fat jerky.

Pack plenty of water, a healthier choice than soft drinks that will also keep you hydrated when sitting in the car for extended periods of time.

• Find healthy fast food. If packing food is not an option or if you just prefer the convenience of getting something along the way, you can still make informed choices. Opt for foods that are roughly 500 calories or less and boast plenty of protein and whole grains to help you feel full longer.

Many fast food restaurants offer some healthy fare, such as grilled chicken sandwiches. Order such sandwiches plain or with extra lettuce and tomato for a healthy crunch. Order sandwiches on whole-wheat buns when possible.

• Make smart choices at sit-down restaurants, too. It’s important to stay focused on healthy fare even when you pull off the highway and patronize more traditional sit-down restaurants. Consider splitting an entrée with another person in your traveling party. Some chains will offer the nutritional information right on the menu, or put a special symbol next to their healthiest offerings.

Substitute steamed vegetables for starchy or fattening side dishes and always ask for sauces to be served on the side.

It’s not always easy to eat healthy when traveling. But travelers can often find healthy fare, even if they need to bring it along themselves.

FITNESS CLASSES for all ages

Aerobics Classes Senior Fitness Classes Open Gym (Full Size) Fitness Center Ladies Fitness Room Saunas & Spas Youth Sports Leagues All Year Farmers & Artisans Market Saturdays 8-2 Through October & Flea Market Every Tues. & Wed. 8-3 All at Pettit Memorial Park. Downtown Ligonier, Lincolnway & Cavin Streets.

Free Vendor Space, call 260-894-7344

Ligonier Parks & Recreation Center 260-894-7344 • 520 West Union Street, Ligonier • www.ligonier-in.org

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Healthy Living

kpcnews.com • ©KPC Media Group Inc.

Juky 16, 2016

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