Health & Wellness - Fall 2015

health&wellness A SUPPLEMENT OF LEADER PUBLICATIONS

FALL 2015

easy Healthy choices made

HELLO,

Gorgeous!

MULTIPLE

muscle WORKOUT

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Health & Wellness • October 2015

Multiple muscle

workout

WITH TONYA KEIGLEY, NILES-BUCHANAN YMCA

Story and photos by NICK SHELTON

Meet the Instructor

Tonya Keigley has been an instructor at the Niles-Buchanan YMCA since 2013. On any given day, you may find her there teaching bootcamp, tabata, and step classes, or whipping herself and others into shape.

When she’s not kicking peoples’ butts, Tonya enjoys spending time with her family, hiking, walking on the beach and drinking wine (in moderation, of course!).

Q: How long have you been into health and fitness?

A: I’ve always been active but became more serious about fitness when I started going to group fitness classes at the Y. I found myself surrounded by people of all fitness levels, but more importantly, with a common goal for a healthier self.

Q: How often do you exercise?

A: Six to seven days a week. But one of those days may be just a relaxing walk with a friend or a slow recovery run.

Q: How often should others exercise?

A: Personally, I feel we should do some form of exercise six days a week. But keep in mind it depends on your level of fitness at the time. Someone new to exercise may want to shoot for a 20 minute walk a day. As your fitness level grows you can start adding in more time and new activities.

Q: How important are diet and nutrition to you, and how big of a part do they play in overall health and fitness?

A: I came across this quote quite a bit

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recently and it is so true! “You can’t out exercise a bad diet”. I realized this is what I tried to do for so long.

In the past three years I’ve made many small changes in my diet; stopped drinking Diet Coke, cut down on pasta and bread, eating more vegetables. But I found in the past year what makes me feel the best physically is eating clean. Eating food in its most fresh and raw state. This doesn’t mean that I completely gave up “junk food.”

You just have to find a good balance.

Q: What words of advice do you have for people looking to get healthy?

A: Exercise isn’t just about how it makes you look, most importantly it’s about how it makes you feel! It’s amazing how you feel when you walk away from a tough workout and the feeling of accomplishment. I just turned 50 this past week but I sure don’t feel like it. I strongly feel exercise and healthy eating has everything to do with that.

Tonya’s tips •

For each move, see how many you can perform in 60 seconds.

•

Be sure to choose weights that allow you to perform the exercise comfortably for the duration of the workout.

•

To best engage your core, imagine you are squeezing your belly button toward your spine.

You should work to engage your core for all moves.

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Health & Wellness • October 2015

Squat punch

B

Starfish crunch A. Lay on your back with your legs and arms spread out and apart.

B Engage your core and crunch up, reaching your right hand to your left foot.

Return the to the starting position and repeat on the opposite side.

A

A

3

A. Start in a standing position with your knees slightly bent. While engaging your core, bring your elbows tight to your side and bent at 90 degree angle.

B. Drop into a squat position, leading with your rear and engaging your core.

C. Stand up out of the squat, slowly punching the weight out in front of your body at chin level.

Return the weight to the starting position, and repeat the entire move while punching with the opposite arm. Repeat.

A

Weighted burpee A.

B.

C.

Start standing with your feet shoulder width apart, and weights hanging at your side.

Squat down, keeping your chest high and rear low, bringing the weights all the way to the floor, directly under your shoulders.

Jump your feet back, fully extending your legs and squeezing your glutes.

Jump your feet back toward your hands, and stand up to return to starting position.

While engaging your core, press the weights overhead with your palms facing in. Bring weights down slowly, and return them to your sides.

B

B

C C

D

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Health & Wellness • October 2015

Healthy, affordable food choices made

easy (Family Features)

I

t’s a common belief that eating healthy is more expensive. In fact, keeping healthy food affordable was among the top five most concerning life issues revealed by an annual consumer study by The Center for Food Integrity. The truth is, eating healthy can be quick, easy and affordable. You can have value without compromise.

However, the produce section can pose a special challenge to grocery shoppers. Mixed information about the value of organic foods and confusion about the benefits of fresh versus canned or frozen produce make it hard to shop smart, especially when budget is a factor.

Nutrition experts caution that while fresh foods are always a treat for the senses, consumers should be careful to avoid making the assumption that in-season produce or organic are more “fresh” and, therefore, nutritionally superior, to traditional fruits and vegetables that are canned or frozen.

“We know we need to eat more fruits and vegetables, but when we think they have to be fresh and organic, that just adds more barriers to getting our fruits and vegetables,” said Melissa Joy Dobbins, mom, wife and registered dietitian. “I hope my children learn that nutrition doesn’t have to be complicated. I want them to enjoy, savor and celebrate food with health in mind.”

Dobbins adds that having a plan when you go grocery shopping is also empowering when balancing your budget with food needs.

“I’ve learned through counseling thousands of people and through my own experiences that feeling guilty about food is very counter-productive,” she said. “On the contrary, when you feel empowered, you make better choices, you feel good about those choices and you are better able to maintain healthier choices and behaviors.”

Visit www.bestfoodfacts.org for tools to help you make more informed choices about your food.

TIPS FOR A BALANCED DIET & BUDGET Use these smart shopping strategies from dietician Melissa Joy Dobbins, the “Guilt-Free RD,” to save time and money as you work your way toward a healthier approach to eating within your budget. u Look to the freezer and pantry to help supplement and complement fresh produce choices. Canned, frozen and packaged foods are affordable, nutritious and convenient. u When you’re reading food labels, look for lower sodium or no salt added canned vegetables or fruit packed in its own juice instead of added sugars. u Forget the crisper drawer. Put produce on a top shelf so you can always see it and know what needs to be eaten before it goes bad, and you end up wasting not only food but money. u Focus on nutrient-rich foods and limit the empty calorie foods, such as sugary snacks that can swell your budget and your waistline.

A kitchen staple Olive Oil Poached Tuna with Crisp Romaine Salad Serves: 4 2 romaine hearts, cleaned and leaves separated 4 hard boiled eggs, cut into quarters 25 Haricot vert/French green beans, blanched 4 Olive oil poached tuna portions, recipe follows 4 yellow potatoes, peeled Salt and pepper to taste 20 Kalamata olives, pitted 12 grape or cherry tomatoes, washed 8 lemon quarters (Family Features) You may be surprised to learn that cooking with olive oil is a simple way to add heart-healthy “good” fats to your diet. In fact, the health benefits, flavor and versatility of olive oil are all good reasons that olive oil is a staple in many kitchens.

Not only can you replace other oils in recipes with olive oil (or extra virgin olive oil for added flavor), in many recipes you can also replace butter with olive oil to reduce saturated fat, cholesterol and calories.

Studies show that your body absorbs nutrients from greens and vegetables better when they are consumed with a monounsaturated fat such as olive oil. These recipes help you get the most out of your veggies, and enjoy a decadent dessert too. Learn more at www.aboutoliveoil.org.

1. Prep romaine, eggs and green beans, and chill the day before. Poach tuna and let cool to room temperature.

2. Boil potatoes until tender and drain. Season potatoes with salt and pepper while still hot. Let potatoes cool to room temperature, cover with plastic and reserve.

3. Arrange romaine, eggs, green beans, olives, tomatoes and potatoes on four dinner plates. Break and flake tuna on top and drizzle with olive oil from poaching. Squeeze one lemon wedge on each plate and season with fresh pepper and salt. Serve with another lemon wedge.

Health & Wellness • October 2015

ASK THE EXPERT

WHAT SHOULD I BE EATING?

I

have people approach me often wondering where and how to to start on a journey to better health.

I own a fitness studio in downtown Buchanan and work to partner with these people to offer exercise options and nutritional counseling with a registered dietician at my studio. We promote a very strong mind/body focus in all we promote and suggest. Paying attention to our bodies and how we are feeling is key to improving our overall health.

Good health is not just the absence of disease, but how much energy and vigor you have to live your life.

The first step that occurs to me in answering the question on where or how to start, is to encourage people to start in the kitchen. I have found over many years of exercising, walking, running and fitness classes that you cannot exercise enough to combat overeating. That then leads to the next question,”What should I eat?”

Anyone looking to answer that question will discover many books and websites on diet and nutrition. We are currently encouraging our clients to eat more intuitively — checking in and noticing how they feel before and after eating.

There are many approaches with many different sets of rules and guidelines.

Despite all the variations, there are some areas of common ground shared by all evidence informed approaches.

The number one topic of agreement is to choose whole foods rather than processed foods. Shopping the outer perimeter of the grocery store helps you to follow this guideline. Fruits, vegetables, hearty breads, lean proteins, and dairy products all can be found in these outer aisles. Researchers, the surgeon general and the National Institute of Health all agree on the value of vegetables and fruits in a healthy diet. A diet with too few vegetables and fruits incorporated into it misses out on primary sources of vitamins, minerals, fiber and antioxidants.

If you eat fruits and vegetables regularly as part of your healthy eating plan, you don’t need to measure or weigh them or worry about how much of them you are consuming. I encourage you to eat from all the colors you see in the produce aisle. Try something new every once in a while, too. Google is a very effective way to research and find ways to prepare and enjoy these new fruits and vegetables. You may find that you really enjoy trying new tastes and textures!

We can take this approach to the next level which would be to recognize that if we eat fruits and vegetables looking — as much as possible — as they did when they came from the Earth, we would be healthier. Eating whole foods with as little processing as possible and avoiding processed sugars and high-fructose corn syrup would make a big difference in the health of many people across the globe. If the entire population were to stop smoking, keep alcoholic drinks and caffeine intake to a minimum and exercise regularly, we would all be on the the fast track to better health.

Success in establishing habits that will lead you to feeling better, having more

Teresa Green is the owner and fitness director at Bucktown Studio in Buchanan. Bucktown Studio is currently located at 117 North Redbud Trail, but will be expanding to a larger location in the near future. Contact Teresa at (269) 362-1967, or “like” the group’s Facebook page, Facebook.com/ The-Studio-436766276497510/ energy and lowering many health risk factors are all up to you. Making one small change today will make a difference in your tomorrow. Practice making that change until it becomes a habit and you can sustain it over time, then choose another small change and practice making that a habit, too. People who will not change their unhealthy habits undermine their chances to achieve optimal health and wellness.

Today is a good day to think deeply about your health and what you can do to improve it. All steps in the right direction, even if they seem very small, are worthy of your time and effort. We are issued only one body for our lifetime and our health future is in our own hands.

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HELLO GORGEOUS!

Health & Wellness • October 2015

smile

Helping women with cancer

at their reflections

Story by JESSICA HINES

“Hello, gorgeous!”

If someone greeted you that way it would be hard not to smile, right? Husband and wife team, Kim and Michael Becker, sure seem to think so and have dedicated their lives to these two simple words.

With 29 years of experience as a beautician by trade, you could say Kim has a knack for making women feel gorgeous. For 10 of those years, she and her husband Michael owned their own salon. Although the business was booming and had tripled in size, Kim still felt like something was missing.

One afternoon while driving home, Kim realized what that “something” was. She felt moved to begin using her talents to provide spa services to women battling cancer — all at no cost to them. And that’s when the idea for Hello Gorgeous! was born.

Since Kim and Michael established the non-profit organization, they have provided complimentary, professional makeovers and cosmetic education to hundreds of women battling cancer throughout Michiana and the surrounding states.

“I have the best job in the world,” Kim said. “These women have changed Michael and I more than we have changed them. One woman once told me that she remembers three dates in her life — her birth date, her diagnosis date and her Hello Gorgeous! date.”

After a woman is nominated by a family member or friend, if chosen, she is surprised with flowers, chocolates and a big “Hello Gorgeous!”

From there she is whisked away to be pampered with spa services such as a manicure, pedicure, facial and seated massage, as well as instruction in new makeup application and hair care (or hair substitution) methods.

However, Hello Gorgeous! isn’t just about making women feel beautiful for one day. After their makeovers, women are given a supply of the cosmetics, sk-

incare and nail products used to complete their look as well as education on how to reproduce it at home.

“Cancer steals everything that makes you feel like a woman,” Kim said.

“Our goal is to try and give women back some of those aspects that make them feel beautiful. To see the transformation that takes place during a makeover — both physically and emo-

tionally — is truly incredible.”

No matter how passionate the Hello Gorgeous! team was about changing lives in Michiana, they knew they would never be able to reach all of the women who needed their help. That’s when Kim and Michael decided to develop a Salon Affiliate program. The program enlists and trains staff in existing salons in different cities to per-

form 12 gorgeous visits throughout the year. Currently, Hello Gorgeous! has partnered with 40 salons in nine states — but they aren’t stopping there.

“Our goal is to certify two salon affiliates in every city in the U.S.,” said Kim. “If each salon commits to helping one woman a month, we will be able to help close to half a million women each year.”

Health & Wellness • October 2015

Although Kim said she feels extremely fortunate to have never been diagnosed with cancer herself, she knows it is never easy to watch someone you love go through that experience. When her sister was diagnosed with a rare form of cervical cancer three years ago, Kim found herself relying on the knowledge she had gained while working with her Hello Gorgeous! clients.

“They don’t necessarily teach you how to handle situations like this in beauty school,” Kim said. “I was able to help my sister through this difficult time in her life, but I began thinking about all the other women who didn’t have someone to answer their beauty questions.”

This is what inspired Kim’s second book, “I Promise to Put My Lipstick on When I Get There: A Complete Guide to Staying Gorgeous During Cancer Treatment.” The beauty guide helps women battling cancer counteract the changes their body can experience during treatment and features makeup, skincare, and beauty tips and techniques.

Hello Gorgeous! is supported by public donations and fundraising efforts. On Oct. 30 at 6 p.m., they plan to host The Gorgeous Gala — A Charitable Costume Ball at Knollwood Country Club in Granger. Tickets can be purchased for $65.

For more information about how you can support Hello Gorgeous! or to nominate a special woman in your life who is battling cancer, visit www. hellogorgeous.org

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Health & Wellness • October 2015

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Health & Wellness • October 2015

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Try these

habits for

healthy skin

(StatePoint) Want a glowing complexion? The services of a professional esthetician can run you a pretty penny, but luckily, an at-home routine can promote great skin, too.

For a convenient and affordable spa effect at home, consider the following.

1

Practice at-home care

Innovations in the skin care marketplace are making it easier to develop a routine at home that promotes the same smooth, glowing skin you can get from a spa treatment.

On a daily basis, first use your favorite cream, lotion or oil cleanser with its warming makeup removal plate to loosen and remove makeup with its heated makeup removal plate. Then, use a foaming cleanser along with the Japanese-style cleaning brush to cleanse your skin, purify pores and gently remove dirt, excess oil and lingering makeup.

Have a healthy lifestyle

Your skin truly is a reflection of your overall health, so adopting habits that benefit the entire body is crucial for a glowing complexion. Strive for a well-balanced diet, rich with essential vitamins and nutrients and be sure to stay hydrated.

If you are a smoker with a desire to quit, the promise of healthier skin may just be the motivation needed to kick the habit. Drink in moderation. Lastly, get plenty of exercise — just be sure to wash up shortly afterward to avoid clogged pores.

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2

Get plenty of rest!

Between packed schedules and a screen-loving culture, it can be difficult for lights-out to occur at a reasonable hour. However, proper rest is needed for your body to function at its peak — and of course, a good night’s sleep is the basis of the concept of beauty rest. The National Sleep Foundation’s recommends that adults ages 18 to 64 should aim for seven to nine hours nightly Additionally, the Department of Health and Human Services links stress with acne and other skin problems. Whether you prefer bubble baths, a yoga practice, or quality time with friends, for the sake of skin beauty and health, (as well as your happiness) take time out from your schedule to reduce stress.

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Health & Wellness • October 2015

FLU

Free yourself from the

Preventative steps to protect your home and business

(Family Features) With flu season ap- from cleaner to more heavily soiled surproaching, parents may be bracing for an faces. outbreak at their children’s schools, but • Thoroughly wet the surface with a adults are also highly susceptible at work U.S. EPA registered disinfectant and foland in other public places. Now is the time low label instructions. Choose disinfecfor families and businesses to take steps to tants effective against the flu virus, such prevent and protect against the flu. as Ecolab’s line of disinfectant products, With workers missing as much as a which are available for institutional and week after falling ill with the flu, the U.S. industrial use.

Department of Health and Human Ser• Disinfect frequently touched hard survices attributes as much as $7 faces often, including tables, chairs, light billion in losses for U.S. busi- switches, door handles and restroom fanesses each year as a result cilities. of workers’ sick days and • Give special attention to frequently DID YOU KNOW lost productivity. Com- touched surfaces in food preparation arUp to 66 million Americans bine that with lost wag- eas, as well as the restroom, including get the flu each year. es, missed school and light and air control switches, faucets, toiApproximately 200,000 sporting events, and the let flush levers, door knobs and handrails. are hospitalized annually, overall hit to your per• Avoid touching public items that susand 200 million days of productivity are diminished sonal health, and the toll tain heavy use, such as elevator buttons because of the flu is higher yet. and push plates on doors, with your hands. each year.

The Centers for Disease Control and Prevention Proper hand hygiene estimates between 3,000 and Hand-washing is also essential to pre49,000 deaths and more than 200,000 venting an influenza contamination. Prophospitalizations each er hand-washing year depending upon helps remove most the severity of the viruses and ways to minimize bacteria, flu season. People other pathogens, so at high risk for deFLU EXPOSURE they can’t be spread veloping flu-related to others. The CDC complications inrecommends these 1. Avoid close contact with clude children under steps: people who are sick.

5, adults 65 or older, • Wet hands with 2. Stay home when you are pregnant women, clean, running water residents of nurssick. (warm or cold), turn ing homes and other off the tap and apply 3. Cover your mouth and long-term care censoap. nose when sneezing or ters, and people who • Rub hands together coughing. have medical condito lather the soap.

4. Wash hands frequently tions such as asthma, Clean the backs of with soap and water or use chronic lung disease, hands, between finan alcohol-based, waterless gers and under nails. heart disease and hand sanitizer frequently. blood disorders.

• Scrub for at least 5. Avoid touching your eyes, Getting a flu vac20 seconds. nose or mouth. cine and taking anti• Rinse well under 6. Clean and disinfect viral medications as clean, running water. prescribed if you do frequently touched • Dry with a clean contract the flu are towel or air dry. surfaces. two ways the CDC • Before using hand advocates stopping sanitizer, remove the spread of flu germs. Another vital facany dirt from hands with soap and tor in protecting yourself from the flu is water. Apply product to palm and rub preventing its spread. hands together until it disappears (15The flu is a respiratory infection accom20 seconds). panied by fever and often respiratory comEducation is the first step in promoting plications that is transmitted from person effective hand hygiene. But the real chalto person, either through personal contact, lenge is motivating others to wash freor through contact with a contaminated quently and follow protocols day in and surface. Individuals who have contracted day out. the virus are contagious at least one day • Use soaps that are gentle on hands. prior to displaying symptoms, and up to Formulations that irritate skin may disseven days after they first appear. suade even the most dedicated handwasher.

Prevent contamination • Be a role model and wash your hands To properly clean, disinfect and protect following the same high standard you set your environment, know that you should: for your family and coworkers.

• Clean any visible soil from surfaces • Continuously reinforce that protection before disinfecting. When cleaning and starts with prevention, and hand-washing disinfecting, work from top to bottom and is critical to prevention.

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Health & Wellness • October 2015

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Health & Wellness • October 2015

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