Healthy Living by KPC Media Group

July 26, 2018

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Healthy Living

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Healthy Living

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July 26, 2018

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July 26, 2018

Healthy Living

Busy lives make summertime health difficult Intentionality is key, experts say BY MEGAN KNOWLES

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Though there are ample opportunities for fun in the sun and fresh produce is plentiful, summer isn’t always the paragon of healthy living that some might expect.

Barriers

One of the biggest barriers to having a healthy summer is that people often fill the season with other activities — and between family reunions, children’s sporting events and other get-togethers, they sometimes don’t take the time to fit exercise into that routine, DeKalb Health Chief Medical Officer Dr. James Ingram and Parkview Noble Center for Healthy Living Supervisor Taylor Yoder said. In fact, some of those activities, like children’s sporting events, may actually make adults less active as they sit for hours watching their kids get exercise, Parkview Noble Community Dietician

Julia Walker, RD, said. Get-togethers bring out another challenge for summer health: the food. Oftentimes, cookouts and barbecues are filled with foods high in sugar, fat and calories, and people tend to overindulge, Yoder said. For adults, there is also often a lot of alcohol consumption, which can also add extra calories. “I think that we do have the opportunity to be healthier…but we also have these barriers that we all like to go do and enjoy that you don’t think about in the summertime,” Yoder said.

Being intentional

That being said, summer is still a great time to get active, Ingram said. “Summer is a great opportunity, when it’s nice weather out, to start an exercise program,” he said. “When the weather isn’t as good, if we have good patterns it’s easier to continue that despite of the bad weather in the winter. It’s just really hard to start in the middle of winter and get outside.” Those who tend to make the most out of their summer are “people who are very intentional about being healthy,” Walker said.

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“If they go to a baseball game they are the ones walking,” she gave as an example, adding these people will bring shoes appropriate for walking around. Likewise, they may be the ones who bring the healthier options to a barbecue. This intentionality is key, Ingram and Walker said. “The first thing they have to do is plan ahead and make it part of their schedule, part of their routine and recognize that, depending on their level of health, any increase in activity can be considered exercise,” Ingram said, adding even taking a walk or doing yard work is “good exercise” for someone who is usually sedentary. The same goes for food, Walker said. “It seems like folks really struggle with the barbecues and picnics, it’s just food, food, food. … You have to be very intentional and mindful about what it is you’re eating,” she added.

Take advantage of opportunities

Fortunately, it’s easier to be intentionally healthy in a season abounding with activities and fresh produce. Summer is often full of 5K and other

short races, so Walker suggests putting one on the calendar and building up to it. Likewise, many more communities are installing trails, and Yoder and Ingram urged people to take advantage of those. Many communities have state parks or nature preserves nearby as well, Yoder added. “Take advantage of the opportunities you have. It’s really easy to sit at home and say there’s nothing to do or it’s too hot to do something or it’s expensive. There’s a lot of free things you can do,” she said. Families that plan ahead can even reduce their food intake while getting exercise at the same time. “Take the emphasis of an event away from the food,” Parkview Noble Community and Media Relations Specialist Julie Buttgen said. “Coming up with games, a craft, a different activity of some kind to do at a family reunion so the major emphasis isn’t sitting there and eating all day.” Some popular get-together activities — like cornhole, badminton or volleyball — also burn calories while keeping people away from grazing.

Healthy Living

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The heat is on This year has proven to be a hot, sunny one so far, which means extra steps need to be taken when enjoying activities outside. Hydration • Drink plenty of water • If a person is sweating a lot and has been active for more than 60 minutes, sports drinks with electrolytes may also be beneficial • Plan ahead • Don’t stay out too long in the heat • Do activities in moderation • Plan activities in the morning or evening when it’s usually cooler Sun protection • Choose a sunscreen with both UVA and UVB protection • Choose a sunscreen with an SPF of 15 or higher, or 30 or higher if you burn easily, have fair skin or have naturally blond or red hair • Sunscreen is most effective when you apply an even layer over all exposed skin 15-30 minutes before you’re out in the sun • Avoid contact with eyes • Reapply every 2 hours or more often if you get wet or sweat a lot

• Children 6 months old and older can wear sunscreen; keep those younger out of the sun • Use a lip balm with SPF 15 or higher • Wear a hat with a 4-inch or wider brim to protect the face and neck • Use sunglasses that provide both UVA and UVB protection • If possible, seek shade between 10 a.m. and 4 p.m. • Consider clothing with SPF or other sun-protectant gear • What about Vitamin D? According to the Skin Cancer Foundation, Vitamin D can also be obtained through food and vitamin supplements and some is absorbed (2-7 percent) even when wearing sunscreen. “Even committed proponents of unprotected sun exposure recommend no more than 10 to 15 minutes of exposure to arms, legs, abdomen and back, two to three times a week, followed by good sun protection. That minor amount of exposure produces all the vitamin D your body can muster,” according to its website. Information from Parkview Noble Hospital.

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July 26, 2018

Healthy Living

Identifying and understanding dehydration BY METRO CREATIVE CONNECTION Dehydration is a simple condition to understand, but one that can lead to a host of complicated problems.

What is dehydration?

Dehydration happens when the loss of body fluids, namely water, exceeds the amount of fluids that is taken in. When a person is diagnosed as dehydrated, that typically means his or her body has lost so much fluid that it has begun to lose its ability to function normally.

Who is vulnerable to dehydration?

Anyone can suffer from dehydration, which can be especially dangerous to young children and older adults. The Mayo Clinic notes that older adults, who naturally have a lower volume of water in their bodies, may not feel thirsty until they are already dehydrated, so it’s important that aging men and women understand that thirst is not always the best indicator that they’re becoming dehydrated. Babies may become dehydrated when they get sick with an illness that causes vomiting and diarrhea. But even teens and otherwise healthy adults can suffer from dehydration.

What are the symptoms of dehydration?

Symptoms of dehydration vary with age. Signs of dehydration in infants and young children include dry mouth and tongue, a lack of tears when crying, sunken eyes and cheeks, and a sunken soft spot on the top of the skull. In addition, babies who produce no wet diapers for three hours may be suffering from dehydration. A sense of listlessness or irritability in infants and young children is another potential indicator of dehydration. Adults who experience extreme thirst

may be suffering from dehydration. Less frequent urination and a dark-colored urine when going to the bathroom also are symptomatic of dehydration. Fatigue, dizziness and confusion are some additional indicators of dehydration in adults.

How to prevent dehydration

Parents of babies who are vomiting or experiencing diarrhea should speak with their pediatricians and discuss the ways to prevent such children from becoming dehydrated. Breastfeeding more frequently and giving the baby a medicine such as Pedialyte can prevent the occurrence of dehydration in babies who are sick. The Mayo Clinic recommends parents take a proactive approach to preventing dehydration in young children, meaning they should not wait until dehydration occurs or symptoms of dehydration present themselves before taking action. Adults who want to prevent dehydration should drink plenty of fluids and include lots of fruits and vegetables in their diets. Such foods contain lots of water and can help the body avoid becoming dehydrated. The Mayo Clinic recommends that athletes begin hydrating the day before engaging in strenuous exercise. A telltale sign of a well-hydrated body is clear, diluted urine. Athletes should replenish their fluids during exercise and continue doing so even after they finish working out or competing. Older adults should make a concerted effort to drink more fluids when suffering from minor illnesses, which is when such men and women most commonly become dehydrated. Drink extra water when battling influenza, bronchitis or bladder infections, remembering that feelings of thirst often surface only after the body has become dehydrated.

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Anyone can suffer from dehydration, which can be especially dangerous to young children and older adults.

Healthy Living

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July 26, 2018

Promote healthy eating in children, starting with the school lunch BY METRO CREATIVE CONNECTION Teaching children healthy eating habits starts at home and can extend to what students are given to eat while at school. The Center for Science in the Public Interest says schools across the country are working hard to improve school nutrition. Here’s how parents and school districts can help make school lunches more nutritious and delicious and lower in calories. • Control snack intake: The U.S. Department of Agriculture says that more than one-fourth of kids’ daily caloric intake comes from snacking. Choosing smarter snacks may help reduce overeating. Good snacks can include grain products that contain 50 percent or more whole grains by weight; snacks in which the primary ingredient is a fruit, a vegetable, dairy product,

or lean protein; snacks that are a combination food that contain at least a 1⁄4 cup of fruits or vegetables; and foods that contain no more than 200 calories. • Read nutritional information: When selecting foods for school lunches, parents should read the nutritional information to make sure they know exactly what they are feeding their children. Select foods that are low in saturated fats and cholesterol and high in fiber and nutrient-rich fruits, vegetables, grains and legumes. • Go with water: Many people don’t realize just how many calories beverages add to their daily intake. Even a six-ounce, 100-percent apple juice can include as many as 96 calories. Sodas and other soft drinks pack a hefty caloric punch. Water, seltzer and unsweetened iced tea are

healthy beverage options. If milk is the go-to beverage, choose a reduced-fat version. • Introduce new foods: Children can be notoriously picky eaters, but with patience and perseverance, parents can introduce new, healthy foods at lunchtime. Yogurt, hummus and salsa are healthy and can add flavor to vegetables and fruit. When making sandwiches, exchange refined breads for whole-grain varieties. Choose lean protein sources, and go heavy on vegetables and fruits for natural fiber, which will create feelings of satiety. • Read the school menu: Let children indulge in ordering from the school menu when healthy options are featured. Urge them to try something unexpected, rather METRO CREATIVE CONNECTION than sticking to chicken Teaching children healthy eating habits starts at home and can nuggets or pizza days. extend to what students are given to eat while at school.

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July 26, 2018

Healthy Living

recipes/ Broccoli Salad with Almonds

Ingredients 5 cups broccoli florets, washed, OR about 10 oz frozen steam-in-bag broccoli 1 Tbsp Dijon mustard ½ cup plain Greek yogurt ½ cup olive-oil based mayonnaise 1 Tbsp honey 1 tsp red wine vinegar 1/8 tsp kosher salt Pepper, to taste 1/8-½ cup chopped red onions, washed ½ cup toasted, slivers almonds ½ cup shredded sharp cheddar cheese 1 cup cherry tomatoes, washed, sliced in half or quarters if large (optional) Directions 1. Boil the broccoli until crisp tender, 2-3 minutes. Or, if using steam-in-bag broccoli, cook for half the time indicated on the bag. Remove from pot or bag, drain and rinse in cold water. 2. Mix Dijon mustard and next six ingredients (to pepper) in a bowl. 3. Add broccoli and onions. Toss to coat. 4. Cover and refrigerate for at least one hour. 5. Before serving, stir in almonds, cheese and tomatoes, if using. Recipe based on recipes from Sarah Haas at FoodAndNutrition.org and Cooking Light magazine. Recipe provided by DeKalb Health.

Foiled Fish on the Grill

Ingredients 4 white fish filets (such as cod, tilapia or swai) 4 Tbsp extra virgin olive oil 1 medium lemon, squeezed plus 4 thin slices 1 garlic clove, minced ¼ tsp paprika 1/8 tsp chili powder ¼ medium red onion 3 bell peppers (one green, one red, one yellow) ½ cup panko breadcrumbs Salt and pepper to taste Directions 1. In a medium bowl, whisk together olive oil, squeezed lemon, garlic, chili powder and paprika. 2. Thinly cut peppers and onion and combine in a separate bowl. 3. Cut four sheets of tin foil about 2 feet long. Brush the center of each generously with olive oil. 4. Divide onion and pepper mixture evenly onto the center of each sheet of foil and layer one piece of fish on top. 5. Generously brush the garlic, chili powder and paprika mixture on top of fish. Top fish with breadcrumbs, salt, fresh ground pepper and a twist of lemon from the thin slices.

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6. Fold foil into a dome around the fish so there is room for steaming. 7. Set foil packets on grill and close the lid. Grill for 12 minutes. (Can also be cooked in the oven at 400 degrees) 8. Use a food thermometer to make sure the fish reaches 145 degrees (opaque and easily separates with a fork). Serve with a mixed salad and fresh bread. Recipe from Angela Lemond for the Academy of Nutrition and Dietetics. Recipe provided by Parkview Noble Hospital.

Blueberry Barbecue Chicken

Ingredients ½ cup diced onion 1 Tbsp olive oil 2 cups frozen blueberries ¼ cup ketchup ¼ cup balsamic vinegar ¼ cup dark brown sugar ½ tsp salt 6 (6-ounce) boneless, skinless chicken breasts Directions 1. One a stove, heat a medium saucepan to medium-high heat. Add olive oil and sauté onion for 2 minutes or until translucent. Add blueberries, ketchup, balsamic vinegar, brown sugar and salt. Stir well. Bring to a simmer and cook, stirring occasionally, for 4 minutes.

2. Transfer to a blender or use an immersion blender and blend until smooth. Transfer ½ cup of sauce to a bowl and reserve for serving. Transfer remaining sauce to a second bowl for grilling. 3. Pound chicken breasts to ½-inch thickness. Place flattened chicken breasts on prepared grill. Cook for 5 minutes on one side; turn and grill another 5 minutes. 4. Spread blueberry barbecue sauce evenly over chicken; grill 1 minute. 5. Turn chicken and spoon larger portion of sauce evenly over other side; grill 1 minutes longer. Chicken is cooked when internal

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temperature reaches 165 degrees. 6. Serve with ½ cup reserved blueberry barbecue sauce. Recipe provided by Parkview Noble Hospital.

Submit your recipes Submit your healthy recipes to mknowles@kpcmedia.com for publication in a future Healthy Living edition.

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Healthy Living

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July 26, 2018

A buyers’ guide for sunglasses BY METRO CREATIVE CONNECTION Even though people may take a more relaxed attitude in summer, the National Eye Institute says people of all ages should wear sunglasses that block UV radiation whenever they head outdoors in daylight hours. Sunglasses are necessary during the times of day when the sun’s rays are at their strongest, but wearing them any time the sun is out can protect one’s vision. Sunglasses present a great defense against UV rays that can cause short- and long-term eye damage, according to the American Academy of Ophthalmology. Diseases such as cataracts, cancer and growths on the eye all can result from prolonged exposure to UV rays, which can damage the eye’s surface tissues as well as the cornea and lens. Prolonged exposure to UV rays also may affect retinal cells. When purchasing sunglasses to protect the eyes, consumers should consider these important factors: • Ultimate protection: The American Optometric Association says that sunglasses should offer 100 percent protection against both UVA and UVB rays. Some glasses will simply list a numerical indicator. In such instances, sunglasses that offer protection against UV 400, which will encompass the

wavelengths for both UVA and UVB rays, are best. • Buy from a reputable retailer. Not all sunglasses live up to their claims. Sunglasses sold at doctors’ offices, department stores and sunglass speciality shops often meet the standards for protection, advises The Vision Council, a trade organization for the optical industry. • Choose tint for activity: Tint will not affect UV protection, but it can make certain activities more enjoyable. Darker lenses may help at the beach, where there is more reflective light. Orange or yellow lenses increase contrast while driving or fishing. On cloudy days, amber or rose lenses can help improve contrast. Customers should choose a tint that makes them feel comfortable. • Polarized lenses help fight glare: Polarized lenses and those with anti-reflective coatings can alleviate glare. Such lenses work by only letting in specific amounts of light at certain angles, which helps to reduce the brightness of that light, according to the Discovery Eye Foundation. • Go big: Bigger frames or wrap-around designs can further block UV light from different angles, particularly the side of the eye. For more eye safety tips for the summer, visit www.aao.org.

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July 26, 2018

Healthy Living

How to succeed in exercise without really trying Summer offers ample opportunities for fun fitness BY MEGAN KNOWLES

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During the winter, exercise can often seem like a chore, something people have to force themselves to do in order to get it done. Activities are often limited to those that can be done indoors, especially in an area without ski slopes or snowboard pipes. The summer, however, is different. With an abundance of lakes, trails, parks and nature preserves, the opportunities for summer activity are numerous. What’s more, many of these activities are fun — and that’s the whole point. “It would be ideal if we take advantage of the nicer weather to start walking or jogging or bike riding, whatever the exercise is we enjoy,” DeKalb Health Chief Medical Officer Dr. James Ingram said. The goal for summer exercise isn’t to get in a certain number of steps or go full-speed ahead into a challenging routine, Ingram said, but rather to find something a person will stick with. “The most important thing is that they find something they enjoy so that they can continue that,” he said. People who are generally inactive should start slow and work their way up from there. “Any increase in activity can be considered exercise. So, for someone who is not

very healthy, getting up and walking is good exercise, (as is) doing yard work. For some older folks, just taking care of their homes themselves, not having their children come and clean their house or mow their grass, can be a good way to stay active. For stronger, healthier people they just have to start with where their level of fitness is and increase intensity and frequency,” Ingram said. Being intentional is important as well, Parkview Noble Center for Healthy Living Supervisor Taylor Yoder said. She advised setting small, weekly goals and working up to a larger goal, such as a 5K. Fortunately, in the summer achieving those smaller goals is easier if one takes advantage of available opportunities. “There are a lot of opportunities people don’t realize,” Yoder said, listing off local trails and nature preserves as options for family fun. In addition, people can still get exercise in unexpected places, such as walking around during their children’s sporting events, Parkview Health Community Dietician Julia Walker, RD, said. “Just get up and get moving yourself,” Yoder added. Again, the key is to be intentional and plan ahead. If people can set up good exercise patterns in the summer, those patterns can carry over to the colder months, Ingram said.

Focused on steps Many outdoor activities that people enjoy may not register properly on a step-counting device such as a pedometer, Parkview Noble Center for Healthy Living Supervisor Taylor Yoder said. Here are some conversions for common outdoor activities so people can make the most out of the exercises they may do without realizing it: Activity — Steps per minute

Rollerblading — 125

Badminton — 98

Roller-skating — 173

Basketball — 138

Rowing — 218

Bicycling — 200

Sawing wood — 113

Carrying logs — 176

Stacking firewood 89

Canoeing — 100

Swimming, backstroke — 154

Chopping wood — 300

Swimming, breaststroke — 134

Football — 220

Swimming, crawl stroke — 124

Gardening — 73

Swimming, side stroke — 144

Golf (walking) — 100

Tennis — 102

Hoeing in a garden — 96

Walking at a normal pace — 100

Horseback riding, trotting — 102

Water skiing — 104

Horseback riding, walking leisurely — 31

Yoga — 100

PHOTO PROVIDED BY SUP 101 LAKES

Stand-up paddle boarding is a full-body workout that is also fun at the same time and becoming more popular on area lakes.

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Healthy Living

July 26, 2018

Upcoming events Here are planned activities at local senior centers in the area: Noble County Council on Aging, 111 Cedar St., Kendallville Bingo — Mondays at 12:30 p.m. Euchre — Fridays at 1 p.m. Carry-in dinner — Every third Wednesday of the month at noon Footcare — First Tuesday, Wednesday and Thursday of the month by appointment only SHIP, Help with Insurance, Medicare Part B First — second and fourth Thursday of the month and the third Tuesday by appointment only Call the center at 347-4226 for more information. DeKalb County Heimach Senior Center, 1800 E. 7th St., Auburn Bingo — Mondays at 9 a.m. Yoga — Mondays and Wednesdays at 9:30 and 10 a.m. Cards — Tuesdays at noon PHOTO CONTRIBUTED

Participants sit cross-legged and practice their breathing during a regular yoga class at the Heimach Center. The center holds weekly yoga classes including traditional and chair yoga. All ages are welcome to attend. No reservations are required. The Heimach Center is at 1800 E. 7th St., Auburn.

Helping seniors make the most of their summers BY EMELINE RODENAS

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For many seniors, getting out during the summer can be difficult due to the heat. However, there are options available to maximize your summer and keep you active. According to the U.S. Department of Health and Human Services website, less than 5 percent of adults participate in 30 minutes of physical activity each day and only one in three adults receive the recommended amount of physical activity each week. Only 35–44 percent of adults 75 years or older are physically active, and 28-34 percent of adults ages 65-74 are physically active. In DeKalb County, Heimach Senior Center Executive Director Meg Zenk recommends people contact agencies like hers to see what they offer as activities for summer months. The Heimach Center works closely with the

DeKalb County Council on Aging, which plans events for seniors in the county. “In July, the Food Wagon is coming from Story Point for a luncheon and then we’ll have huge entertainment with the Alley Cats from Fort Wayne,” Zenk said. The center will also host John Bry, the speaker on the Madden Arches, in August, along with a lunch. People can also stop by the center’s exercise room for a way to stay cool but still get exercise in by using the indoor equipment. For those hot afternoons when exercise isn’t an option, seniors can also cool off indoors and play a friendly game of pool. The Steuben County Council on Aging location also includes an exercise room, open from 8 a.m. to 4 p.m. Monday through Friday with treadmills, recumbent bike, stationary bikes and more. Their monthly schedule regularly features

Bingo, pinochle and a low-impact aerobics class. The DeKalb County center has regular tai chi and yoga classes that attract repeat visitors. Yoga has been shown to help senior citizens in reducing stress, high blood pressure, blood glucose level and blood sugar level, and promotes elasticity of body and relaxation. Tai chi offers similar benefits to the body. Many of the centers also offers additional classes and support groups, such as the new grandparents and caregivers support group in DeKalb County, which takes place the fourth Tuesday of each month. Each meeting focuses on a different topic and people from all counties are welcome. It’s also not uncommon to find grief and Alzheimer’s support groups as well as free blood pressure clinics at each center. The centers often add events and classes, based on the county’s highest needs.

Monthly luncheon and entertainment — second or third Wednesday of each month Tai chi — Thursdays, from 10-11 a.m. Euchre — Thursdays at 12:30 p.m. and Fridays at 6:30 p.m. iPhone/iPad class — 9 a.m., dates vary Call the center at 925-3311 for more information. LaGrange County Council on Aging, 410 E. Central Ave., LaGrange Bible Study — Wednesdays from 9-10 a.m. Euchre Club — Wednesdays from 1-3:30 p.m. Bingo — Thursdays from 9-10 a.m. Blood pressure/glucose checks — Thursdays at 8 a.m. Call the center at 463-4161 for more information. Steuben County Council on Aging, 317 S. Wayne St., Angola Bid euchre — Tuesdays and Wednesdays at noon Pinochle — Thursdays at 9 a.m. Mahjong — Tuesdays and Thursdays at 1:30 p.m. Bingo — First and third Monday at 1:30 p.m. Low-impact aerobic class — Mondays, Wednesdays, and Fridays at 10 a.m. Bible class — First and 3rd Wednesday at 9 a.m. Monthly breakfast with Friends — Third Thursday of the Month at Mama’s Place at 9 a.m. (location posted in the newsletter) Call the center at 665-8191 for more information.

July 26, 2018

Healthy Living

METRO CREATIVE SERVICE

Eat healthy at the fair BY METRO CREATIVE CONNECTION Fairs, carnivals, rodeos and amusement parks are popular summer attractions — and with them often come a variety of mouth-watering albeit unhealthy food. While fairs and festivals might not be diet-friendly, it’s not impossible to adhere to one’s diet while visiting the fair.

Fill up at home

Prior to heading out to the festival, be sure to eat a filling, healthy breakfast. This will provide ample nutrients and decrease the likelihood that you will overindulge in less healthy fare while at the carnival. Foods that are comprised of protein and fiber can help you to feel fuller longer. Pack a snack that can provide a boost of energy prior to indulging in any fair foods. Trail mix or a low-calorie protein bar may be enough to tide you over until you leave the fair.

Choose healthy food vendors

Look for vendors that offer things like yogurt cups, roasted vegetables, lean meats and fresh fruits. Kabobs that include lean meats that are low in calories can make a great carnival meal. Corn on the cob without gobs of butter also can be a filling snack. Smart dessert options include fruit smoothies, water ice, frozen yogurt and even a candied apple, which may be rich in fiber. A small dose of cotton candy, which is just 100 calories per ounce, can offer a sweet fix while you avoid deep-fried concoctions. Keep in mind that cheese curds can set you back 650 calories and

a funnel cake 720 calories, according to the YMCA. It can take several miles of traversing the fair to burn all those calories.

Watch portion sizes

If you splurge on a treat or two, consider sharing it with a friend or family member to cut the portion size. A single bite of a calorie-rich food can be enough to satisfy a craving. If you’re heading to a Renaissance fair, giant turkey legs may be prime for the picking. Those legs, which may contain as many as 1,140 calories, are well beyond the typical poultry portion size of four ounces. Such food is best shared with others.

Pay attention to beverages

Before you fill up on lemonade or visit the beer tent, remember some beverages contain lots of calories. Weigh your options carefully. If you want a cold beer, you may need to skip other high-calorie foods.

Stay hydrated

Speaking of beverages, the Academy of Nutrition and Dietetics says that mild dehydration produces similar symptoms to hunger. If you feel hungry after eating, your body may only need fluids and not food. Therefore, reach for water or a hydrating sports drink (particularly when it is hot outside) as a first step to abating hunger symptoms, especially if you’ve recently eaten. Fair foods are delicious but often high in calories. Smart choices can ensure dining at a fair does not derail your diet.

Healthy Living

July 26, 2018

Avoiding summer calorie bombs

Food safety Keep cold foods cold and hot foods hot Cold food should be kept at 40 degrees or colder to prevent bacteria growth; hot foods should be kept at or above 140 degrees

BY MEGAN KNOWLES

At 90 degrees or above, food should only sit out for one hour; below 90 degrees, it is only safe for two hours

mknowles@kpcmedia.com

Meat, poultry and seafood may be packed while still frozen so they stay colder longer Pack foods in insulated containers with ice packs When preparing, chill foods quickly in shallow containers (glass and metal chill quicker than plastic) Pack cold plate ingredients separately then arrange the plate at the table Slice meats thinly, pack in zipper bags and store directly between ice packs Freeze individual parfaits an hour before departing Pack fruit crisps and parfaits in shallow mason jars Consider packing beverages and perishable food separately. “As picnickers open and reopen the beverage cooler to replenish their drinks, the perishable foods won’t be exposed to warm outdoor air temperatures,” according to the the Food and Drug Administration. Don’t cross contaminate raw and cooked foods Rinse fresh fruits and vegetables Grilling safety tips Use a food thermometer to determine meats are at a proper temperature Marinate foods in the refrigerator not on the counter or outdoors Grilled food can be kept hot until served by moving it to the cool side of the grill rack to keep it hot but preventing overcooking Don’t reuse platters or utensils for raw and cooked foods Check for foreign objects in food, such as bristle brush bristles From the Food and Drug Administration and FoodAndNutrition.org

One hundred ninety-six. One hundred seventy-eight. One hundred fifty-two. These are the calories in half a cup of baked beans, half a cup of potato salad and one ounce of potato chips. With numbers like this, it’s easy to see why we might not be eating as as healthy as we might think in the summer. Barbecues are often filled with less-than-healthy options like these that people tend to overindulge on, said Taylor Yoder, Parkview Noble Center for Healthy Living supervisor. In addition, there is often an increased amount of alcohol or pop consumption when people are at the lake or enjoying time with family and friends outside. “Overconsumption of alcohol, pop is a big issue,” DeKalb Health Chief Medical Officer Dr. James Ingram said. Still, there are ways to avoid these calorie bombs at a local barbecue. One of the most important is to be mindful and plan ahead, Parkview Noble Community Dietician Julie Walker, RD, said. “There’s a lot of opportunity for a lot of fun, a lot of healthy foods,” she said. Ingram pointed out that with the abundance of farmers markets, there are ample opportunities to get fresh produce and locally sourced meat. “Probably the best advice is to make sure they’re eating whole foods,” he said. “We’ve got lots of availability of farmers markets in the summer. In Indiana we’ve got fantastic vegetables we can take advantage of.” Grilling vegetables is becoming more popular and makes an easy side for

barbecues, Walker said, using zucchini, carrots, cauliflower and asparagus as examples. “People are grilling all kinds of things now, and those can take literally minutes — a little bit of olive oil and a seasoning of choice,” she said. “Those can be a little thing to munch on while other things are cooking, better than chips or French fries or something like that.” Even fruit can be grilled — Walker suggested grilling peaches and serving them with a dollop of vanilla yogurt and maybe some nuts or raspberries. Alternatives exist for the traditional bratwursts and hamburgers as well, with Walker suggesting veggie, chickpea, turkey or black bean burgers; chicken kebabs with vegetables; or foil-cooked fish. Or, for those who like their traditional beef patties, Walker suggested opting for smaller sliders rather than big burgers, serving them on whole grain dinner rolls and loading them up with vegetable toppings such as lettuce, tomatoes and onions. “Just think about your proteins, how you can make those leaner, and then how you can get some of those vegetables in,” she said. For those who can’t give up grandma’s famous potato salad, Walker advised to go ahead and have some, but just in smaller portions. “Look (the offerings) over and decide what would be a treat, and what to fill your plate up with that won’t sabotage your healthy eating,” she said. As far as drinks, Walker advised limiting alcohol consumption, especially with calorie-laden mixed drinks, and make sure to alternate between alcoholic drinks and water.

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July 26, 2018

Healthy Living

July 26, 2018

How to stay flexible no matter your age BY METRO CREATIVE CONNECTION Men and women may begin to feel less flexible as they get older. According to the University of Maryland Medical Center, that loss of flexibility is because muscles lose both strength and elasticity as the body ages. A lack of flexibility can make men and women more vulnerable to certain types of injuries, including muscle strains and tears. However, there are ways for them to combat age-related loss of flexibility. • Stretch frequently: Stretching is a great way to combat age-related loss of flexibility. Stretch major muscle groups, such as hamstrings and shoulder muscles, several times per week. When practicing static stretching, the goal is to gradually elongate the muscle being stretched before holding the elongated position, and ultimately allowing the muscle to return to resting position. As flexibility improves, elongated stretches can be held for 30 seconds.

Avoid stretching muscles that are sore or injured, and discontinue a stretch if you feel pain or discomfort. • Include yoga in your exercise regimen: Many yoga poses are designed to improve the strength and flexibility of muscles. Yoga DVDs or streaming sessions can be great, but beginners may want to visit yoga studios or sign up for classes at their gyms so instructors can personally ensure they are doing each pose correctly. As their flexibility improves, men and women can try more difficult poses and classes if they so desire. • Get in the pool: Swimming is another activity that can help aging men and women improve their flexibility. Swimming works the entire body, which helps all muscle groups stay loose and flexible. One or two swimming sessions per week can contribute to great gains in overall flexibility, especially for men and women who remember to stretch when they get out of the pool.

METRO CREATIVE CONNECTION

Swimming works the entire body, which helps all muscle groups stay loose and flexible.

July 26, 2018

Healthy Living

Surfing on the lake Bailey brings stand-up paddle boarding to Crooked Lake BY MEGAN KNOWLES

complete with jumping jacks, burpees and other CrossFit-style activities — If it happens on the water, Kelly on a paddleboard. Bailey wants to be part of it. A lot of people have apprehen“I love to waterski, wakeboard, any sions about trying the sport out for the watersport whatsoever, throw it my first time, but Bailey said she makes way,” she said. “I grew up on the lake, sure to include a lot of advice to help so anything that other people do on newcomers enjoy their experience — the water, anything I see other people and it starts before they even get in the doing on the water, I want to do it.” water. That love of all things watersports First, Bailey makes sure people have is how she got involved in stand-up the right size board for their height. paddle boarding more than 12 years She explained that anyone can paddle ago: While driving up the California a bigger board, while it can become coast, she stopped to watch a group of almost impossible for someone to surfers and noticed some of them were paddle a board that is too small for using paddles. them. A year later, while at a sandbar in “I’ve noticed the taller the people Miami, she saw someone who had a are the harder it is for them to paddle,” stand-up paddle board and asked him to she said. show her the ropes. Next, she goes beyond state requireShe was hooked from there. ments and urges people to use a leash, Bailey began renting stand-up which is a cord that attached the rider’s paddle boards more often, and even ankle to the paddle board. raced recreationally. “If you fall off your board you About seven years ago, she decided typically push the board away from you to bring her love of the sport home. because you’ve just fallen off it and “The year before I said to my dad, then if the wind takes it because it’s no one is doing paddle boarding up lightweight. … The law says you have here. It’s easier on a lake than in the ocean. Somebody needs to do it,” to have your lifejacket on the board Bailey said. “Then I quit my corporate with you, but if you lose your board job seven years ago to do what I want then there goes your board and your and try to enjoy life a little more… lifejacket,” Bailey said. “Everybody so part of it was I was going to come needs to wear a leash, it’s so important. home and teach people how to paddle (It’s the) No. 1 safety accessory on the board.” lake” along with a lifejacket. At first, no one understood the sport Bailey also goes through the steps that has participants stand on what of standing up on a paddle board with looks like a large surfboard and paddle new riders, and requires all riders to be themselves around the lake. In fact, on their knees when they’re near docks several people thought she was trying and lifts to prevent head injuries. to surf on Crooked Lake, Bailey said For those who are eager to give it with a smirk. a try, SUP 101 Lakes rents boards by But over time, people got the same appointment, hosts classes and sells curiosity Bailey had years before, and boards, in addition to helping people wanted to try it too. sell their used boards, as long as they Paddle boarding isn’t for those who are the high-quality epoxy foam Bailey just want to coast around a body of has in her other boards, she said. water, Bailey said. She also sells leashes for those who Rather, it’s a full-body workout that buy their board elsewhere — those who focuses on the core due to trying to buy a board from her get one included, balance on a board. It’s still a lot of she said. fun, however. For more information, visit “It’s a full body workout and you sup101lakes.com or Facebook.com/ don’t even realize it,” Bailey said. SUP101Lakes/, or call or text (260) The challenge is increased when trying to do yoga or fitness classes — 624-2878.

mknowles@kpcmedia.com

MEGAN KNOWLES

Kelly Bailey, owner of SUP 101 Lakes in Steuben County, paddles on Crooked Lake on a stand-up paddle board.

MEGAN KNOWLES

Some of the stand-up paddle boards Kelly Bailey uses for classes and rents are shown on a trailer.

Healthy Living

July 26, 2018