Healthy Living January 2018 by KPC Media Group

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Healthy Living Finding time for a healthy lifestyle

THE

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Healthy Living

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January 27, 2018

Welcome

Kanisha Bevins

102 N. Main Street, Kendallville, IN 46755 (260) 347-0400

kbevins@kpcmedia.com Special Sections Graphic Designer

Randy Mitchell

Megan Knowles

randymitchell@kpcmedia.com

mknowles@kpcmedia.com

CEO/Publisher

Special Sections Editor

S. Rick Mitchell

Ashlee Hoos

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ahoos@kpcmedia.com

Chief Financial Officer

Reporter

Terry G. Housholder

Meghan Schrader

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KPC Media Group Intern

President

ACCOUNT EXECUTIVES

Daniel J. Tollefson

Michele Trowbridge Machele Waid Cindy Miller Jenny Ernsberger Walter Fisher

dtollefson@kpcmedia.com Vice President of Sales

Joy Newman jnewman@kpcmedia.com

Advertising Director

Ann Saggars asaggars@kpcmedia.com

As the end of January approaches, some of us (myself included) are starting to see our New Year’s resolutions for a healthier lifestyle begin to wane. Why? At this point, we’ve usually begun to make some excuses as to why we can’t meet the goals we so eagerly set out to achieve only a few short weeks ago. I’ve used the most common one time and time again — I don’t have time. With a busy work schedule and a household to take care of, there never seem to be enough hours in the day. But, as our experts in our “No Excuses” and “Quick Exercises” features point out, it isn’t an hour we need, but maybe just a couple of minutes. We all, myself included, can make time for that, right? This issue, we’ve explored that and other common excuses people give as to why they can’t meet their health goals. But not only have we found the excuses,

we’ve combatted them with tips to help readers overcome them, because, let’s face it — we all often know we’re making excuses, but sometimes we just don’t know how to overcome them, or how easy overcoming them can be. Maybe we’ve mistakenly believed that we have to exercise in 30-minute increments or it doesn’t count (it does!) or that meal planning requires sacrificing our whole Sunday (it doesn’t!). We hope this issue will help you overcome the hurdles that have kept you from taking that step forward on your fitness goals. We also hope it will help you recognize the good decisions you’ve made and how far you’ve already come — areas that are certainly worth celebrating and feeling good about. Megan Knowles, Special Sections Editor, KPC Media Group

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Overcoming common obstacles to meet your fitness goals W

e’ve all heard them and all made them – the common excuses why we can’t eat better, go to the gym or live a healthier lifestyle. KPC Media Group talked to local health experts to how we might convince ourselves to get on or stay on a healthy track.

Excuse: I don’t have time

With only 24 hours in a day, after completing work, household tasks, family activities and sleeping, who has time for 30 minutes of exercise five times a week? But an all-or-nothing approach to exercise isn’t necessarily a good thing. In fact, even a little exercise is better than no exercise at all, family physician Dr. Tom Miller said. “If I can get you to do 10 to 15 minutes of exercise twice a week, we gain substantially,” he said. “You get a big boost for not much [exercise].” A study showed that, compared to those who were inactive, those with low levels of activity were 22 percent less likely to die during the 10-year study period, according to a 2016 article in Health. Those who did moderate and high levels of activity reduced their risks of dying by 28 and 35 percent, respectively. “The biggest jump in benefit was achieved at the low level of exercise,” Dr. David Hupin of the University Hospital of Saint-Etienne, France, said in the article. “It’s reassuring that people don’t have to be superstars in order to improve

their chances of living a healthy life,” Miller said. In addition, people have more time to work in small bits of exercise than they think, YMCA of DeKalb County Wellness Coordinator Anna Every said. She recommends people write a schedule for the day and the time it takes to perform certain activities. While people might think they only have a few opportunities to exercise in a day, they actually have more than 1,000, if they think about their day in the right way, said Kristen Ruble, My Best Health manager who oversees the Parkview Noble Hospital Center for Healthy Living. “When you’re looking at a clock in a 24-hour period, you actually have 1,440 opportunities when you break it down by minutes,” she said. One untapped opportunity is during the workday. “We recommend anyone who sits at a desk to get 5 minutes [of exercise] for every half hour to hour at work,” YMCA of DeKalb County Wellness Coordinator Anna Every said. “If you did that eight times a work day for 10 minutes, that’s 80 minutes of exercise you didn’t know you had time for.” But exercise doesn’t have to mean walking on a treadmill or lifting weights, but rather simply getting up and moving. “You always want to find the opportunities to move more. It’s not necessarily that you have to exercise on equipment, but how can you move more. What is

Photo by Megan Knowles

Parkview Noble Therapy Physical Therapist Donna Smith demonstrates exercises with weights. People often have more time to work exercise into their day than they think.

Healthy Living

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January 27, 2018

/ feature it that allows that to happen?” said Kristen Ruble, My Best Health manager and overseer of the Parkview Noble Hospital Center for Healthy Living. The key then becomes to look at our time differently, Ruble said. “When you say, I don’t have enough time, it’s already a negative statement… [and] when we correlate that to making change, we’re already in a negative mindset,” she said. “We’re looking at it like we don’t have the opportunity as opposed to what are the opportunities that we do have?” “The biggest challenge is to show up,” Miller said. “I think exercise is the same thing: 10 minutes and you did it, you can spend the rest of the day feeling like you did what you needed to do.”

enjoying you forget you’re working out,” Every said. Ruble also encourages people to start slowly with their exercise goals, rather than going all in right away. “That all-in mentality isn’t going to get you anywhere, because it’s too overwhelming and it’s too different from what you’re doing right now,” she said. “Going all in at [working out] five [days a week], the first time you do four [days], which is great, by the way, but you’re only going to think about the one time you didn’t do it and again we’re going back to negativity.” Instead, Ruble encourages people to start with one or two days a week and slowly build up from there.

Excuse: Exercise is boring or I just don’t know what to do

Clinical dietician Julia Wyatt warned people to not confuse healthy food with trendy food. “There are hot items that cost a lot, like kale chips or all the yogurts that have more protein. If you look at those they’re $1.59 per cup, when basic foods like milk and kefir or other products you have also have the protein,” she said. “Make sure you compare your nutrition labels, look at the whole basic foods before you buy prepackaged items that are trendy.” Miller cited a cookbook by Leanne Brown, “Good and Cheap: Eat Well on $4/Day,” that shows people how to eat healthy meals on a budget. Pantries can be full of healthy, high-fiber items that can be supplemented with proteins or fresh fruits

Again, just showing up is key, Every said. “Don’t worry about what you’re going to do, just get here,” she said. “Nine times out of 10 you’re going to see someone you know.” Activities and exercise classes are posted throughout the YMCA to give people pointers, and even looking around is better than nothing, Every said. “Walking around is exercise,” she said. She also encourages people to find an exercise they love, whether it’s a class, using exercise equipment or playing sports. “If you’re doing something you’re

Excuse: Healthy food costs too much

and vegetables for a quick, easy meal, he said. People can also search for nutritious items on sale or in bulk to expand their food dollars. Excuse: Vegetables are gross and junk food just tastes so much better There’s a reason pizza just tastes so good – it releases the same chemicals in your brain as being with a loved ones does, Miller said. “Various neurotransmitters get released in your brain when your taste buds are activated. An addictive food hits every receptor on your tongue and is going to give positive feedback,” he said. Another chemical in the brain, cortisol, gets released in times of stress and also makes us hungrier, Miller added. But that doesn’t mean there aren’t ways to satiate that hunger that are healthy, he said. “One trick I use is…maybe you really do want some chips, but what I’d like you to do to first is have a fresh fruit or vegetable,” Miller said. “In 15 or 20 minutes, [if you’re still hungry] you’ll go get a handful of chips. What you’ll find is you’re not going to want them or you won’t overindulge.” For those who don’t like vegetables, Wyatt recommends hiding them in a stew or soup, or chopping them up and adding them to an item with mixed ingredients. Another tip she recommends is roasting them. “It’s amazing the flavors you can bring out in vegetables like asparagus

or broccoli when you roast them,” she said, adding roasted vegetables tend to have a milder, less bitter flavor than raw or steamed vegetables. What’s important is to find healthy products you like, Ruble said. “If you don’t like vegetables and you’re constantly shoving them in your mouth, sustainability-wise, it’s not going to be long-term. You have to find something that you do like and go with that,” she said. In order to see any health change last, Ruble said it is important to know the true reason someone wants to be meet a fitness goal. While people will often answer they want to be healthier or lose weight, Ruble said to keep asking questions until you arrive at the value a person assigns to being healthy – not to lose weight, for example, but to be able to see their grandchildren grow up. “How does [your goal] ultimately set you up for where you want to be in your life? How’s it going to make you better or how’s it going to make you the person that you want to be? How does it help you live to your purpose? All those specific things are the questions you should ask yourself in regards to [why] I want to be healthy,” she said. “You have to get to that final, final stage of understanding why you’re doing something in order for it to be sustainable. That then will be what you draw on in those moments when you don’t want to get up at 5 o’clock in the morning.” — By Megan Knowles

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January 27, 2018

Healthy Living

/ seniors

Solutions available for seniors struggling to be healthier I n addition to the common excuses everyone uses to get moving, seniors often have an additional set of hurdles to overcome when it comes to physical activity. While these hurdles are not small, many can be lowered if not jumped over with some assistance from local services and experts. Transportation can be an issue, but local shuttle services provided by many councils on aging can be a big help, YMCA of DeKalb County Wellness Coordinator Anna Every said. Such services are available in DeKalb, Steuben, LaGrange and Noble counties. Another common issue faced by seniors is the inability to do certain activities because of mobility issues and conditions like arthritis. But programs can be designed to accommodate for these barriers, family physician Dr. Tom Miller said. “[Maybe] you can’t run or walk on a treadmill or do things that your knee is

asking you to do, but can you lift your arms?” said Kristen Ruble, My Best Health manager who oversees the Parkview Noble Hospital Center for Healthy Living. “We’re using one small limiting factor to push us into a negative mindset to say we can’t do something.” Loneliness and depression are other barriers. Every often sees this as a reason seniors are reluctant to come to the YMCA. “I think for them it’s, ‘I’m lonely, I’m depressed, I don’t want to leave the house,’” she said. Exercise classes where you know no one can become too daunting. The YMCA of DeKalb County specifically tries to combat this in several ways, one of which is their Silver Club. “We have euchre once a month here and we normally do some other various activities,” including a white elephant exchange for Christmas, Every said. The Silver Club usually meets after one of the YMCA’s exercise classes.

Photo by Megan Knowles

A group participates in a Mission Motion class at the Parkview Noble Center for Healthy Living. The class is for people with neurological issues and is one of several ways people can find exercises to meet their particular needs.

The YMCA also tries to have the same instructors teach classes on the same day to provide consistency and accountability, she said.

“My instructors take the time to get to know people,” Every said. “It’s more like a family rather than a class.” — By Megan Knowles

Parkview Center for Healthy Living, Parkview Noble Hospital campus location

Inspiring You to Live Well This is your year to get moving and feel great. FREE membership at Parkview Center for Healthy Living gives you access to programs, fitness classes and more. Movement Classes* • Tai Chi • Energy Dance

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For information, call (260) 347-8125 or visit. We are located on the Parkview Noble Hospital campus, across from the ER parking lot. *Fees may apply for movement classes. follow us on

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January 27, 2018

/ food

Meal planning made simple Food prep doesn’t have to be boring or complicated — some simple steps can lead to less stress and healthier food Meal planning doesn’t have to mean spending a whole weekend in the kitchen only to have pre-made food for the rest of the week. Taking that time to plan is important, clinical dietician Julia Wyatt said. “The best thing for meal planning is to, when you have time on the weekends, sit down and decide when you’re going to eat out, which is in everyone’s lifestyle so it’s OK to plan…and then decide what [you] are going to prepare the other days,” Wyatt said. The important part isn’t preparing the food in advance but rather preparing in advance for what you will eat, she said. “Make a list so when you do go to the grocery you do have those items [for those planned meals],” Wyatt said. Not having the right ingredients on hand

can lead to choosing a more convenient but less healthy option, she said. Wyatt encouraged people to plan for what’s right for their diets and not just what’s on sale. “Most people probably go and get what’s on sale…and that leaves us with a lot of processed foods,” she said. When meal planning, Wyatt also suggests being realistic about one’s lifestyle and the time it takes to prepare food. “Weigh your options with your lifestyle and whether you have time to cut up vegetables, for example,” she said. “It might be better to buy a frozen California blend [than to cut up raw vegetables]. If you tend to let things go to waste because you don’t cut them up and eat them soon enough, buy frozen broccoli or green beans.” Understand your goals and being

realistic about what you can and will do is essential, said Kristen Ruble, My Best Health manager who oversees the Parkview Noble Hospital Center for Healthy Living. “You have to understand you,” she said. “Pack your lunch in advance if you’re an advance planner, or do it that morning, you just have to give yourself the time to do it. … People who are intentional about things are the one’s who are are going to be successful.” Variety is another important factor in meal planning, Wyatt said. She encouraged people to use outside inspiration for new recipes and ideas. “If you have some literature that you subscribe to, whether online or a magazine, it can keep you motivated because it’s easy to fall back into the old routine of eating same old thing day in and day out. Studies

show people eat the same 10 items over and over again,” she said. “Something like [a healthy food magazine or daily email wellness tip] could be very motivating, and help you to try new things and get more variety in your diet.” Starting slowly can also help lead to long-term success, Ruble said. She recommended not overhauling one’s entire diet right away, as the sudden change makes it less sustainable. “Don’t just try to change your entire diet. Pick a meal or pick a couple days of that week that you’re going to do it right or what you consider right,” she said. “Starting small is usually setting you up for positive thought and speaking and then once that happens you feel successful and you’re more likely to further engage.” — By Megan Knowles

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January 27, 2018

SAMPLE ONE-WEEK MENU Menu and recipes for some of the dishes are available at ChooseMyPlate.gov.

Day 1

Breakfast: Peanut butter raisin oatmeal Lunch: Tuna-cucumber wrap, low-fat vanilla yogurt Snacks: Carrot sticks with dip, crackers Dinner: Honey lemon chicken brown rice pilaf, peas and corn, chocolate chip yogurt cookie

Day 2

Breakfast: Cereal with fruit, hard-cooked egg Lunch: Green salad with honey lemon chicken, whole-wheat bread, chocolate chip yogurt cookie

Snacks: Popcorn, orange Dinner: One-pan spaghetti, steamed broccoli, white roll, Shake-aPudding

Day 3

Breakfast: Scrambled eggs, turkey sausage links, whole-wheat toast, apple juice Lunch: Leftover one-pan spaghetti, side salad, whole-wheat toast Snacks: Pretzels and dip, banana Dinner: Polenta with pepper and cheese, green beans, chocolate chip yogurt cookie

Day 4

Breakfast: Banana wal-

Healthy Living

/ food nut oatmeal, orange, milk Lunch: Green salad with tuna, Shake-aPudding Snacks: Banana bread, grapes Dinner: Marinated beef, mashed potatoes, mixed vegetables

Day 5

Breakfast: Open-faced egg and tomato on an English muffin, apple juice Lunch: Peanut butter and banana sandwich, celery sticks Snacks: Banana bread Dinner: Oven-fried fish couscous with peas and

onions, green beans, white roll

Day 6

Breakfast: Scrambled tofu burrito, milk Lunch: Crunchy chicken salad sandwich, carrot sticks, orange Snacks: Yogurt parfait Dinner: Lentil stew, brown rice, broccoli, pears

Day 7

Breakfast: French toast, banana, orange juice Lunch: Leftover lentil stew, whole-wheat bread Snacks: Banana bread Dinner: Pan-fried pork chop, baked potato, cabbage slaw

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Healthy Living

January 27, 2018

/ food

What we’re loving now Saving time with the right tools

The right tools can make all the difference in the kitchen, especially when you’re trying to eat healthy while still saving time. Enter two of our favorite cooking gadgets: The slow cooker and the pressure cooker. A slow cooker is great because you can throw everything into it in the morning and basically have dinner done by the time you get home. A pressure cooker, on the other hand, speeds the process of preparing food, saving precious time on those days where you just don’t have extra to spare.

Cooking inspiration

We know eating healthy can be difficult, especially if you don’t know what to cook. Fortunately, there’s plenty of resources to find recipes that are not only healthy but taste good too. Places like Pinterest, Leanne Brown’s “Good Food Cheap: Eat Well on $4/Day,” Cooking Light magazine are great places to start, but those are just the beginning. Want to really up your goals to eat healthier? Just like exercise, recruit friends and swap favorite healthy recipes. Make a regular thing of it to keep adding variety to your diet. Metro Creative Services

Blended burgers

Apparently there’s a Blendatarian movement that encourages people to mix in mushrooms with their homemade burgers. They claim the blend provided better flavor with an umami boost from the mushrooms, as well as cutting fat and calories from a 100 percent-meat burger. We’re thinking, why stop at mushrooms? There are great recipes for burgers made in part, or all, with lentils and beans. A personal favorite is the kicky black bean burgers from Cooking Light magazine, found at http://www.cookinglight. com/recipes/kicky-black-bean-burgers.

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ining out can be a special treat after a busy week, a way to celebrate special occasions or a means to socialize with friends. Dining out every so often can be part of a healthy lifestyle, but it should be planned out and done sparingly, with most meals made at home. According to a Rasmussen Reports national telephone survey, many Americans dine out at least once per week. Restaurants Canada says spending on dining out has grown to around $72 billion a year. But entrée options on restaurant menus may be high in calories and compromise dieters’ efforts to slim down. Research published in the Journal of the American Academy of Nutrition and Dietetics by Tufts University author William Masters found the average dinner entrée is 1,500 calories. Depending on age and gender, health experts say that adults need somewhere between 2,000 and 2,500 calories per day. The Energy Metabolism Labora-

tory found that 92 percent of meals from large-chain and local restaurants contain more calories than is recommended for the average person. If dining out is compromising diners’ attempts to lose weight or maintain healthy weights, then exploring the following benefits to dining at home might be enough to compel them to enjoy more meals prepared in their own kitchens. • Cooking their own foods affords diners control over ingredients, including those that might not promote weight loss. • Making meals enables you to regulate the amount of food served, better controlling portion sizes. • Dining together as a family has been linked to benefits like improved conversation, reduced substance abuse in children and reduced obesity in families, according to the University of Washington. Those who are unaccustomed to cooking at home and/or struggling to find time to

/ food

Make cooking at home a larger part of daily routines

Healthy Living

Metro Creative Services

make their own meals can use these tips to make things go more smoothly. • Choose meals that can be prepared in advance over the weekend and then heated up during the week. • Incorporate a “leftovers day” into the schedule to prevent wasting food.

• Stock up on staples that can be included in many different meals, such as chicken, beans, potatoes, and noodles. • Use a blend of convenience items and fresh ingredients for healthy meals. Meals need not be entirely made from scratch. — Metro Creative Connection

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January 27, 2018

/ exercise

Got a minute? Get moving! You don’t need to get all your daily activity in at one time. Take advantage of spare minutes to work movement into your day

eople often think that to meet their activity goals they’ve got to do everything at once, but squeezing in activity in any spare moment you have can really add up. One untapped opportunity is during the workday. “We recommend anyone who sits at a desk to get 5 minutes [of exercise] for every half hour to hour at work,” YMCA of DeKalb County Wellness Coordinator Anna Every said. “If you did that eight times a work day for 10 minutes, that’s 80 minutes of exercise

you didn’t know you had time for.” But exercise doesn’t have to mean walking on a treadmill or lifting weights, but rather simply getting up and moving. “You always want to find the opportunities to move more. It’s not necessarily that you have to exercise on equipment, but how can you move more. What is it that allows that to happen?” said Kristen Ruble, My Best Health manager and overseer of the Parkview Noble Hospital Center for Healthy Living. So what are some activities

Neck Stretches

To start, Sieber said to sit tall, back straight, hands on thighs and take several deep breaths. Then, to you can do when you’ve only stretch the neck, tip got a couple of minutes? the head up and Activities can include down several times stretches, walking around the and left to right building, running flights of several times, stairs, or doing yoga, pushups then, “draw a or situps on the floor. Even circle” with the walking to the furthest restroom nose. Move or parking farther away adds the shoulders more opportunities to get more up and then movement into a day. down and back Registered Nurse Amber several times. Sieber demonstrates a couple of simple stretches that can be done in a chair. — Meghan Schrader and Megan Knowles

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Photos by Megan Schrader

January 27, 2018

Healthy Living

/ exercise Full Body Stretch

Forward Fold

Cross one ankle over the opposite knee and roll the ankle or massage the foot. Then do a forward fold and shake out your head to relax and release tension in the neck and shoulders. Sieber ends the set by sitting cross-legged in her chair and doing some meditation or breathing deeply.

Start by interlacing the fingers behind the back and then bending all the way forwards over the knees, with feet flat on the floor.

Supported Back Bend Interlaced fingers over the chair. The higher the chair the better the support and less stress to the back and neck, Sieber said, so if the chair isn’t high enough, cup one hand behind your neck for support and then bend back.

Side Stretch This can be deepened by putting the unraised arm on the other side of the body.

Healthy Living

/ exercise

How to overcome workout fatigue

Metro Creative Services

January 27, 2018

egular exercise provides a host of immediate and long-term benefits. Those who exercise regularly can maintain healthy weights while reducing their risk for illnesses such as cardiovascular disease and diabetes. While exercise can make people more energetic throughout the day, some might find themselves battling fatigue during their workouts. Muscle fatigue is a normal side effect of exercise, but people who are experiencing difficulty getting through their workouts due to fatigue may benefit from the following strategies. • Eat a balanced diet. The Hospital for Special Surgery in New York City advises that a well-balanced diet that includes complex proteins, fruits, vegetables and carbohydrates can help men and women combat workout fatigue. People who are working out in an effort to lose weight may think that combining exercise with a diet low in carbohydrates can help them achieve their goal more

quickly. However, the HSS advises people dealing with workout fatigue to increase the amount of carbohydrates they eat. Doing so will help muscles maintain their glycogen levels, which are depleted during exercise. According to the HSS, carbs should account for between 40 and 60 percent of aerobic athletes’ caloric intake, and between 30 and 35 percent for anaerobic athletes. • Eat before and after a workout. Early risers who like to exercise first thing in the morning might develop muscle fatigue if they workout on empty stomachs. The HSS recommends eating a light meal or snack roughly two hours before exercising, and then eating again within one hour of finishing a workout. Doing so provides some energy during a workout and helps muscles broken down during exercise refuel and repair. • Stay hydrated. Hydrating during a workout helps replace the water and nutrients that are lost through sweat.

Muscles that are not hydrated during a workout and throughout the rest of the day are susceptible to fatigue. • Use proper form when exercising. Improper form can lead to injury and/ or muscle fatigue. Men and women who cannot adhere to proper form when working out may need to reduce the amount of weight they’re lifting or modify the activity in some way. As activities are performed using proper form, people may find they’re building muscle without growing fatigued. As workouts progress, weight can be added. • Give the body time to recover. Whether it’s more time between sets of repetitions or an extra day off between workouts, a fatigued body might just need more time to rest and recover. Aging men and women must recognize that they might not be capable of pushing themselves as hard as they once did and should adjust their workouts accordingly. — Metro Creative Connection

January 27, 2018

Healthy Living

/ a day in the life

Making healthy living a lifestyle T

rina Wisel of Fremont lost 120 pounds a few years ago and kept it all off for two years. Now, after gaining 20 pounds of it back, she’s kicking it back into gear with her trainer, Shelby Knepper, and getting down to business. “The goal is 20 pounds and two dress sizes down,” Wisel said. As part of her daily routine, she’s up by 6:30 a.m. and gets her day started with 10 minutes of cardio to “get sweating and burn extra calories throughout the day.” From there, it’s time to get ready for work, get her daughter to school and then arrive at work, typically by 8:30 a.m. Breakfast, like all meals, will be something low-carb, as she knows from past experience carbohydrates aren’t her friend. She’s begun the keto diet. “You have to be very strict and diligent with the diet, but it does work,” she said. Wisel’s the owner of Fitt 4 Life, an all-women’s gym in Angola, and spends her day working with people on achieving their own goals. “[I] lost 120 pounds in the past doesn’t make this

any easier,” she said. “We fight the battles right along with our clients.” As for her workout routine, she does the following: -3-4 days a week of cardio -2 days a week of strength training -daily morning cardio or range of motion work to get the blood flowing and heart pumping. She works these into her daily routine at home and at the gym she owns. Knepper, a group fitness instructor, personal trainer and holistic health coach, is big on personalizing a workout for her clients and wanted to make sure Wisel is doing something that will work with her schedule. A few nights a week, Wisel as a Campus Life leader, is at the school playing games such as dodgeball with her students, which also gets an added workout in. She also coaches volleyball and gets exercise there. She and her fiancé will go out dancing one night a week as well, another cardio workout. She wants the pounds off by this spring, and with Knepper’s help she plans to get it done. — By Ashlee Hoos

Photos by Ashlee Hoos

Left: Shelby Knepper and Trina Wisel enjoy their workout time together. Knepper is training Wisel to help her lose 20 pounds and is willing to take on more clients. She can be reached through Wisel at Fitt 4 Life. Left center: Shelby Knepper demonstrates how she will be working Trina Wisel out on a treadmill at Wisel’s gym, Fitt 4 Life in Angola. Right center: Trina Wisel demonstrates a workout using weighted ropes at Fitt 4 Life in Angola. Alternating activities in your workouts daily help keep your body sweating and burning calories without getting into a boring routine. Right: Strength is an important part of working out. Shelby Knepper has Trina Wisel demonstrating working her biceps on one of the many strength machines at Fitt 4 Life. Wisel does three to four days of cardio a week and two days of strength training a week as part of her lifestyle change.

Healthy Living

January 27, 2018

YOUR HEALTH WATER’S WORTH IT®

As much as 60% of the human body is water. The brain is 70% water. The lungs are nearly 90% water. We are made of water and we can’t survive without it. But the water we need also must be clean. Water and wastewater treatment has changed the lives of millions of Americans – all but eliminating fatal diseases such as cholera, typhoid, dysentery, and hepatitis. America has come of the cleanest, safest drinking water in the world and it must be preserved. Your life depends on it.

Did you know?

• Water makes up more than two thirds of human body weight. We would die in just a few days without out. • Water is one of the most essential elements to health and is so important that your body actually has a specific drought management system in place to prevent dehydration and ensure your survival. • Just as your car cannot run without gas and oil, our bodies cannot work without water. All of the cell and organ functions that make up our entire anatomy and physiology depend on water to function. • Drinking eight glasses of water daily can decrease the risk of colon cancer by 45% and bladder cancer by 50%, and it potentially can even reduce the risk of breast cancer. • The World Health Organization estimates that globally 1.1 billion people still lack access to safe drinking water and 2.4 billion people lack access to basic sanitation. That’s nearly three times the size of the entire U.S. population! • If we did nothing other than provide access to clean

This message is brought to you by…

Angola’s Clean Water Utilities (260) 665-2514 www.angolain.org

water and sanitation, without any other medical intervention, we could save two million lives a year.

Why should you care about water?

America’s water infrastructure – the 800,000 miles of water pipe and 600,000 miles of sewer line that deliver and remove your water and wastewater – is aging and needs to be repaired, but funding for improvement projects has reached an historic low. This fact, coupled with an increased demand for water from an evergrowing population, means we must take action now. Our quality of life and health cannot be sustained without continued and improved access to clean drinking water and sanitation services. Water is our lifeline.

Small actions can make a BIG difference.

• Support and invest in your water infrastructure. • Don’t take water for granted. The water we have now is all that we will ever have. Use it wisely.

• Think before you flush. Everything you send down the pipe ends up at our local wastewater treatment plant. We are all part of the water cycle. We all live downstream. • Educate yourself. Take a tour of your local water and wastewater treatment plant to learn what happens to the water that you drink and use. • Read and understand your water and wastewater bill. • Stay informed about the water quality issues facing your community by contacting your local municipality and attending public meetings.

You need water. Water needs you.

Indispensable to jobs, the economy, our health and our communities, water runs through out lives in many ways, Everyone uses water and everyone is responsible for it. We must all work together to keep our water clean and healthy. To do that, we each need to learn to value water.

BE AS GOOD TO WATER AS WATER’S BEEN TO YOU.

WATER’S WORTH IT.

™ www.WatersWorthIt.org

January 27, 2018

Healthy Living

/ recipes Smoky and Spicy Roasted Cauliflower 1 head cauliflower, cut into small pieces 2 cloves garlic, unpeeled 1 tsp butter, melted 1 tsp smoked paprika ½ tsp cayenne pepper salt and pepper Turn the oven to 400°F. In a medium-sized roasting pan, arrange the cauliflower pieces and the unpeeled cloves of garlic. Pour the butter over the cauliflower and then sprinkle the spices over top. Use your hands to thoroughly coat the cauliflower with butter and spices. Bake for 45 minutes to 1 hour, depending on how crispy you like the florets. Squeeze the roasted garlic throughout and trash the skins.

Dal This thick lentil soup is a flavor-packed staple of the Indian table. There are a ton of ways to prepare dal, but the core—beyond the lentils themselves—is usually ginger, garlic and chili, along with some dry spices. 2 cups lentils 1 Tbsp butter 1 onion, finely chopped 1 tsp cumin seeds 1 tsp black mustard seeds 1 tsp turmeric powder 2 cloves garlic, finely chopped 1 green chili, finely chopped ½ inch ginger root, grated salt and pepper You can use any type of lentil you like. If you’re using larger lentils (like chana dal, french lentils, or split mung beans), soak them for 30 minutes to start. If you’re using the small orange lentils, then don’t bother soaking them; they cook very quickly. Melt butter in a saucepan on medium heat. Add the onion and let it cook for 1 minute, then add the cumin and mustard seeds and stir them around with the onions until they sizzle. Toss in the turmeric powder, garlic, and chili and cook for 3 to 4 more minutes. Add the ginger root and stir fry quickly for about 30 seconds. Add the lentils along with enough water to cover them, then place a lid on top. Let everything cook for 20 to 45 minutes, or until the lentils are tender. Taste the dal and add salt and pepper. You’ll probably need a fair bit of salt to bring out all the flavors—a teaspoon or so. If you have them available, top the dish with a splash of cream or some chopped fresh cilantro.

Have a healthy recipe you’d like to share? Send it to Special Sections Editor Megan Knowles at mknowles@kpcmedia.com to be included in a future edition of Healthy Living.

Spicy Broiled Tilapia with Lime 2 fillets tilapia or other white fish 1 tsp salt ½ tsp pepper 1 tsp cayenne pepper 1 tsp cumin powder ½ tsp garlic powder ½ tsp oregano ½ lime, juiced Turn your oven’s broiler to high. Mix the spices together in a small bowl. Sprinkle them over both sides of the fish and massage gently with your fingers to cover thoroughly in the spices. Lay the fish on a baking pan lined with aluminum foil. Broil for 4 to 7 minutes. The fish will cook very quickly, so after 4 minutes, check to see if they’re done by gently inserting a butter knife into the thickest part. If it goes through easily and the fish flakes apart, you’re done. If the knife meets resistance and the fish stays together, put the fillets back under the broiler for another few minutes. When the fish is done, squeeze a lime over it. Serve with rice or a favorite side dish like spicy green beans.

Broiled Grapefruit 2 grapefruit 2 Tbsp brown sugar or maple syrup salt Turn on the broiler in your oven. Split a grapefruit in half and place it on a baking tray or in an oven-proof pan. Sprinkle the pink halves evenly with sugar and top with just a tiny bit of salt to bring out the ﬂavor. Place the grapefruit halves under the broiler until they turn bubbly and a little brown (or even black) around the edges. This usually takes about 3 minutes, but monitor it because every broiler is diﬀerent. Don’t get distracted! Overbroiling ruins a good meal fast.

From “Good and Cheap: Eat Well on $4/Day” by Leanne Brown.

Healthy Living

January 27, 2018