Newburgh REALLY! TAKE ME!
J U LY 2 0 2 0
E R A C F L SE the
edition
from the
EDITOR
NB MAGAZINE
EDITOR Megan Purazrang newburghmagazine@gmail.com
CREATIVE DIRECTOR Maegan Saalwaechter
CONTRIBUTORS Wyatt Squires
If we weren’t sure before, we definitely know now by the heat that summer is here.
Alex Hardgrave
Parks and trails are reopening welcoming back outdoor activities with chances to at least see other people even if it’s a simple wave a distance.
PHOTOS
I have spent a lot of time over the last few months taking walks outside. I found a small road through the countryside with fields of cows, donkeys, sheep, painted-horses and wildflowers that offer the perfect backdrop. Walking has always been something I have enjoyed and what better time to start than when life is purposefully slowing down. It’s become an addiction, a meditation, a goal incentive and therapy for those harder days. Each time I notice a new angle or flower or broken fence or new animal friend. This summer I plan to keep our local parks and trails and downtown in mind as I transition from a “healthy at home” to a “healthy outside” mindset. In this month’s edition of Newburgh Magazine, we highlight ways to handle self care whether that is creating an at home gym, finding a balance between food and exercise, trying a DIY face mask with ingredients from your kitchen or taking a yoga class. As always, I invite our readers to connect with us. This month I would like to ask you to submit the answer to the question, “What is your self care secret?” Find us on social media and send your answers or news tips to us directly at newburghmagazine@gmail.com.
Megan Purazrang Maegan Saalwaechter
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ON THE COVER
Newburgh REALLY! TAKE ME!
J U LY 2 0 2 0
the E -CAR L E S edFition
Megan Purazrang Editor
table of
CONTENTS
July 2020
2
EATING AND EXERCISING
14
FOOD
What and when you eat can improve performance, post-workout recovery
Try out this burger recipe and then follow up with some homemade ice cream
5
HOME WORKOUTS
23
PARKS IN THE PANDEMIC
A home gym is beneficial year-round even after social distancing guidelines are lifted
Getting outdoors has never been more important, be sure to check out these tips
6
BEAUTY BITES
26
WIPEOUT STRESS
The secret to beautiful skin and hair may be hiding in plain sight at your local store
Know the warning signs of stress and ways to relieve it when it strikes
9
FACE FORWARD
28
BE MINDFUL
Avoid wrinkling triggers and learn to pamper and hydrate your face properly
You can gain the benefits of meditation right here in Newburgh July 2020 NEWBURGH MAGAZINE 1
EATING & EXERCISE T H E R E L AT I O N S H I P B E T W E E N
at can e u o y n e h w d n a t a Wh nd lead to a e c n a rm o rf e p e v impro covery re t u o rk o w ts o p r quicke Diet and exercise are each vital components of a healthy lifestyle. While these components tend to be looked at separately, diet and exercise are actually interconnected. According to the American College of Sports Medicine, adequate food and fluid should be consumed before, during and after exercise. Following that advice can help men and women maintain their blood glucose concentration during exercise, which allows them to maximize their performance and improves their recovery time. Some people understandably may feel that eating before exercising seems counterintuitive, as food may contribute to feelings of sluggishness that would make it hard to maximize a workout. But what people eat, and drink, prior to working out is important, as the right foods can make a positive impact while the wrong foods can have the opposite effect. The American Heart Association and the ACSM recommend hydrating with water prior to working out. The ACSM recommends drinking between two and three cups of water two to three hours before exercising. Adults accustomed to working out in the early morning can try to wake up earlier so they can give their bodies time to hydrate before they begin exercising. It’s also important to continue hydrating during a workout, as the ACSM recommends drinking between 1⁄2
2 NEWBURGH MAGAZINE July 2020
and one cup of water every 15 to 20 minutes during a workout (amounts can be adjusted based on variables such as the weather and individuals’ body sizes). After a workout, the ACSM recommends drinking two to three cups of water for every pound lost during the exercise session. Food also plays a vital role in maximizing a workout and improving recovery time. The AHA recommends fueling up on healthy carbohydrates, such as whole-grain cereals, wholewheat toast or low-fat or fat-free yogurt, two hours before exercising. Doing so might pose a problem for early morning exercise enthusiasts, and in such instances the AHA advises eating a piece of fruit such as an apple or banana five to 10 minutes before beginning a workout. Avoid saturated fats and a lot of healthy protein prior to working out, as it takes longer for these fuels to digest in the stomach. Until foods are digested, muscles may not get all of the oxygen and energy-delivering blood they need during a workout, so it’s best to stick with foods that the body can digest more quickly. The Mayo Clinic notes that it’s also important to make food a part of your post-workout routine. Eating a post-workout meal that contains both carbohydrates and protein can aid muscle recovery and replace glycogen stores that help increase energy levels after working out.
July 2020 NEWBURGH MAGAZINE 3
HOME BRINGING THE GYM
4 NEWBURGH MAGAZINE July 2020
A home gym is beneficial year-round even after social distancing guidelines are lifted People exercise for many different reasons. Exercise can improve one’s appearance, reduce the risk for illness, alleviate stress or anxiety, and even help pass some time. Exercise is often a social activity, but in the wake of social distancing guidelines issue in response to the COVID-19 outbreak, many people have found themselves looking for ways to exercise at home. Building a home fitness room has never been a more timely project, and such a project can continue to provide rewards even when life returns to some semblance of normalcy. Here’s how to successfully stock a home gym. FIND A DEDICATED SPACE A home gym will be limited by the amount of space that can be devoted to workouts. Possible fitness room locations include a spare bedroom, a garage, a basement, or an enclosed patio. Measure the space so you can pick and choose equipment that will fit. Leave some floor space empty for movement exercises or mat activities. KEEP THE SPACE BRIGHT Darkness can sap energy levels, so invest in mirrors and adequate overhead lighting to make the space inviting. Natural light can make the exercise area more enjoyable.
CONSIDER THE FLOORING New flooring can protect against damage and make an area more conductive to working out. Rubber mats can offset echoes and reduce the noise of running on a treadmill or setting down heavy weights. USE SPACE-SAVING EQUIPMENT A home gym space will likely not be as expansive as the space inside a traditional fitness center. Thankfully, many activities do not require a lot of space or equipment. Classic exercises like squats, lunges, push ups, and sit ups require little gear but still produce results. Figure out which equipment you like the most and invest in two or three key pieces. Dumbells of various weights, a medicine ball and a yoga mat can be all you need to create a versatile, effective workout. A TRX system and a door-mounted pull-up bar also are great space-saving options. HAVE A TV HOOKUP A home gym may benefit from a smart TV that you can use to stream workout videos or catch up on the latest news while running the treadmill or using the stationary bike.
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BEAUTY
BITES THE SECRET TO BEAUTIFUL SKIN AND H A I R M AY B E H I D I N G I N P L A I N S I G H T AT Y O U R L O C A L S U P E R M A R K E T WRITER: MAEGAN SAALWAECHTER
Millions of people across the globe deal with conditions that affect the skin and hair. Acne is a skin and hair ailment that, according to the American Academy of Dermatology, is the most common skin condition in the United States. Other factors that play into your hair and skin health is genetics, age or hormones. But what if the foods people eat could affect the health of their hair and skin? There is evidence that they can. Foods that contain cer tain nutrients, phytochemicals and enzymes may help people develop healthier hair and skin. Supplements cannot replicate the same benefits of whole foods. So rather than dive into the supplement world to obtain these nutrients, you can instead make minor additions to your daily eating habits. Some easy recipes worth trying are avocado toast for breakfast, add spinach to your lunch salad, snack on blueberries or eat baked sweet potato fries for dinner.
If you have significant changes in your health be sure to contact your medical provider or dermatologist.
6 NEWBURGH MAGAZINE July 2020
BLUEBERRIES
EGGS
COCONUT
The U.S. Department of Agriculture
Eggs are great sources of protein
Coconut water is great for hydration
gave blueberries its top ranking for
and biotin, which are two nutrients
and contains potassium, an
antioxidant activity. The antioxidants
that may help promote hair growth.
electrolyte that moves nutrients
in blueberries neutralize free radicals
The health and wellness information
into the cells. Coconut oil also can
and protect people from premature
site Healthline says biotin is essential
be used to boost hair health as a
aging, which can help the skin look
for the production of a hair protein
pre-wash conditioning treatment.
younger and more vibrant.
called keratin.
OYSTERS
SPINACH
KIWIS
Nutritionist and author Lisa Drayer
Trade lettuce for spinach, which is
This small fruit is loaded with vitamin
says oysters are good sources of zinc,
rich in calcium, iron, magnesium,
C and antioxidants. That combination
which aids in skin cell renewal and
omega-3 fatty acids, and much more.
helps boosts collagen production to
repair.
These nutrients can be the building
keep skin firm, improves radiance of
blocks of healthy skin and hair.
the skin and prevent wrinkles.
RED BELL PEPPERS
AVOCADOS
FATTY FISH
These peppers contain more vitamin
Avocados are a well-known source
Fatty fish, such as salmon, are high
C than oranges. According to
of monounsaturated fatty acids
in omega-3 fatty acids. Ciara Foy, a
dermatologist Dr. Julia Carroll with
(good fats) and vitamin E. Those are
Toronto-based holistic nutritionist,
Compass Dermatology, vitamin
key for healthy hair, skin and nails.
says about 3 percent of the hair shaft
C is an antioxidant precursor to
They also contain antioxidants, fiber,
is made up of omega-3 fatty acids.
collagen production, so consuming
potassium, magnesium, and folate.
They’re also found in cell membranes
more vitamin C through foods can
Be sure to include one medium
and in the natural oils that keep the
neutralize free radicals that could
avocado in your ____ 2-4 times
scalp and other areas of the skin
damage skin.
weekly.
hydrated.
July 2020 NEWBURGH MAGAZINE 7
8 NEWBURGH MAGAZINE July 2020
FACE FORWARD AVOID WRINKLING TRIGGERS AND PAMPER YOUR FACE PROPERLY Getting older and dehydrated skin brings about many physical and emotional changes. Wrinkles are one such physical change that is widely associated with aging. Where conditions like dr y, dehydrated skin may make wrinkles appear worse. Treating dehydration and dryness may reduce wrinkles and refresh dry skin, giving it a more youthful appearance. Some people begin fighting wrinkling long before their first wrinkle even appears. A poll of 2,000 women conducted by DermStore found that around 30 percent of women under 35 regularly use anti-wrinkle products. The average millennial user starts at age 26 compared to the average currently 55-year-old woman, who began using wrinkle-reduction products at around age 47. As skin ages, its natural tendency is to become less elastic. However, other factors also contribute to the formation of wrinkles. Understanding the main culprits behind wrinkles can help people combat them more effectively. SMOKING The contaminants in cigarette smoke can damage the skin, promoting wrinkles, states the skincare company Nivea. Also, dragging on a cigarette purses the lips and can form deep wrinkles around this area of the face.
EXPOSURE TO UV LIGHT The Mayo Clinic says that ultraviolet radiation speeds up the natural aging process and is the primary cause of early wrinkling. UV from the sun can break down the supportive connective tissue in the skin, which includes collagen and elastin fibers. Using sunscreen and staying out of the sun as much as possible can help. EXPOSURE TO POLLUTION Pollution can cause free radical damage that contributes to wrinkling, advises Maral Skelsey, M.D., director of the Dermatologic Surgery Center of Washington. Other data indicates those who live in urban settings have more wrinkles and age spots than those who live in rural areas. Washing off skin contaminants from the air each day may be beneficial. POOR DIET AND STRESS Stress and eating unhealthy foods, such as a diet high in sugar, may contribute to premature aging of the skin. According to Kristina Goldenberg, MD, board-cer tified dermatologist of Goldenberg Dermatology, after sugar is ingested it goes through a process called glycation, which involves binding to different proteins in the body. These proteins include collagen and elastin. By binding to these building blocks of the skin, sugar weakens collagen and elastin
July 2020 NEWBURGH MAGAZINE 9
10 NEWBURGH MAGAZINE July 2020
and will lead to an appearance of fine lines and wrinkles. Stress can increase cortisol levels that affect the skin’s ability to stay hydrated and elastic. Those who want to treat dr y, dehydrated skin must understand the difference between hydration and moisturizing as it applies to skincare. Hydrating skin means increasing its water content by increasing the amount of water contained in skin cells. This can result in a healthy, plump complexion. Skin that is properly hydrated will keep fine lines and wrinkles from being overly apparent. Moisturizing skin involves applying a lubricant that mimics naturally produced lipids and oils in the skin that will protect and soothe. Hydration and moisturizing often work handin-hand. In addition to drinking plenty of water to hydrate the skin from the inside out, individuals can use products that contain hyaluronic acid, glycerin and sodium hyaluronate. These are known as humectants. In addition, the National Center of Biotechnology Information says that aloe can improve water content in the skin. Once water is bound to the skin, a moisturizer will prevent the water from leaving it. Look for moisturizers with natural oils and butters to help retain moisture, like cocoa butter. Once you understand the wrinkling triggers, it’s always a good call to give your skin a chance to breath. Facials can bring about the best in your skin and help treat various conditions. Few things beat the pampering of a professional facial spa treatment — a luxury that many men and women afford themselves when possible. However, lately people have had to look elsewhere for popular beauty services. Data from the Simmons National Consumer Survey for the cosmetic and personal care industry revealed roughly three million Americans received facials four times or more in 2019. Many aestheticians recommend facials every month. Though they’re wildly popular, facials have fallen victim to social distancing guidelines that shuttered many salons. While not a carbon copy of the in-depth
treatments offered at spas, at-home facials can bridge the gap. UNDERSTAND THE FACIAL PROCESS Professional facials typically feature a series of steps. These include cleansing, exfoliation, steaming, extraction, specialized spot treatment, toning, and moisturizing. Aestheticians use products they endorse or those required by the spa. But you can use any products on hand to achieve similar results, which means you can shop around for the price point that works for you. KNOW YOUR SKIN Understanding your skin is the key to targeting and addressing issues. Just because a par ticular moisturizer worked on your sister who has dry skin doesn’t mean it would work the same way on your skin. Consider allergies as well. If you tend to break out when sipping orange juice, a citrus-based toner may not be your best bet. GATHER YOUR TOOLS You likely have all you need at home to give yourself a good facial. A steamy shower or a pot of boiling water satisfies the steam requirement. A nubby, cotton washcloth can help with the cleansing and exfoliation of skin. Chances are you already have a toner, cleanser and moisturizer in your bathroom cabinet that can be utilized. If you want to invest in any specialized tools, aestheticians like Kerr y Benjamin from the Los Angeles-based StackedSkincare recommend micro-needling, which is achieved with a dermaroller. This device causes tiny injuries to the skin to increase collagen production and help thicken the skin. A dermaroller can help with issues like dark circles under the eyes and fill in lines. Spot-test all products and be gentle when handling skin. In addition, remember to follow up any facial treatment with good skincare at other times, which includes wearing sunscreen at all times to protect against UV rays.
check out the editor’s DIY FACE MASK on the next page >>>
HYDRATE AND REFRESH Use a humidifier
Avoid too
Work out
Enjoy water-
Drink the
Take warm
indoors to amp
many alcoholic
to improve
rich foods, like
recommended
showers, as hot
up the moisture
beverages.
blood flow and
watermelon,
amount of water
water can strip
level in the air.
Alcoholic drinks
oxygenation in
cucumber,
per day, and limit
the natural lipids
are diuretics
the skin.
grapes, and other
your consumption
from skin and
that can cause
succulent fruits
of caffeinated and
cause dryness.
the body to lose
and vegetables.
sugary beverages.
water, advises WebMD.
July 2020 NEWBURGH MAGAZINE 11
12 NEWBURGH MAGAZINE July 2020
MAKE AN AT HOME MASK ODDS ARE YOU HAVE THESE MATERIALS ALREADY WRITER: MEGAN PURAZRANG
While coffee is an essential part of most morning routines in a mug, the caffeine beans can provide a beauty service at any time of the day. Try this Do It Yourself with items found around
WHAT YOU NEED: • • • • • • • •
½ cup of coffee (pre-ground or whole beans for grinding) 1 tsp ground turmeric 1 tbsp coconut oil 1 tsp honey 1 tsp lemon juice 1 tbsp plain yogurt (optional) 1 small bowl or container Applicant brush (optional)
the kitchen. DIRECTIONS: • • • •
•
Place coffee in a small bowl – if using whole beans grind to powder form before placing ground coffee into bowl. Add tumeric powder, coconut oil, lemon juice and honey into bowl. For a thicker mask, add one tablespoon of plain yogurt. Mix ingredients fully until all powders are one dark chocolate colored consistency. Using fingertips or an application brush, spread the facemask on skin and leave on for 10 to 30 minutes. Wash mask off of skin with warm water and a washcloth as needed. Enjoy immediate glowing and moisturized skin!
PHOTOS BY: MEGAN PURAZRANG
July 2020 NEWBURGH MAGAZINE 13
?
DID YOU KNOW: Dr. Stephani Vertrees, a headache specialist and clinical assistant professor at Texas A&M College of Medicine, advises eating cold food much more slowly so that your mouth can warm it up as well. Another tip is to keep the food or beverage in the front of your mouth. Cold foods in the back of the mouth will stimulate brain freeze. When consuming ice cream by spoon, Fredette further suggests flipping the spoon upside down so that the ice cream hits the tongue rather than the upper palate when spooned into the mouth.
14 NEWBURGH MAGAZINE July 2020
Ice cream is a go-to dessert in warm weather. Creamy, cold and refreshing, ice cream makes for the perfect complement to a hot afternoon. While it’s perfectly acceptable to head to the nearest supermarket freezer section for a pint or two of the cold stuff, many people overestimate how much work goes into making ice cream at home.
Homemade Vanilla Ice Cream Yields 1 quart INGREDIENTS • 3 cups heavy cream • 1 cup whole milk • 3⁄4 cup sugar • 1 tablespoon pure vanilla extract • Kosher salt • 5 large egg yolks
DIRECTIONS 1. Whisk the cream, milk, sugar, vanilla, and 1⁄2 teaspoon salt in a medium saucepan and bring to a simmer over medium heat. Beat the egg yolks in a medium bowl. Slowly whisk 1 cup of the hot cream mixture into the beaten yolks, then pour back into the saucepan, whisking, and return to medium heat. Cook, stirring constantly with a wooden spoon, until the mixture thickens, coats the spoon and reaches 180 F on a thermometer, 6 to 8 minutes. Remove from the heat and strain the custard through a fine-mesh sieve into a large bowl or measuring cup; discard the solids. Stir often until the mixture cools to room temperature. Lightly press plastic wrap directly against the surface of the custard to prevent a skin from forming. Chill until cold, about 3 hours.
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2. Freeze the mixture in an ice cream machine according to the manufacturer’s instructions. Place the ice cream in the freezer to set up for at least 1 hour. 3. Now comes the fun part … choosing flavors. Here are some flavor combinations to try. a. Add in crumbled bits of pretzels and peanut butter for a sweet and salty favorite. b. Stir in bits of oatmeal cookie and cooked-down apple bits for an apple pie-inspired flavor. c. Transform vanilla into peach ice cream with the addition of canned peaches. d. Hazelnut flavors are all the rage, so be sure to mix in creamy Nutella and some chocolate cookie chunks for a cookies and cream variety that wins.
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e. Evoke the taste of cheesecake with the addition of a little cream cheese, graham cracker pieces and blueberry compote. f. Add freshly brewed coffee to your ice cream base and some caramel sauce for a dessert that’s straight off a coffee shop menu.
July 2020 NEWBURGH MAGAZINE 15
16 NEWBURGH MAGAZINE July 2020
FIRE UP
THE GRILL
Barbecue season has arrived, so soon people will be bonding in the backyard over hamburgers and hot dogs. Backyard barbecue season begins in spring and continues through summer and, where the weather allows, into fall. Barbecues are a perfect summertime soiree, as they’re usually laid back affairs and make use of the pleasant weather. While it’s fun to expand your culinary horizons over the open flame of a grill, it’s important that you never forget the basics, especially when entertaining crowds
Herb Cheese-Stuffed Garlic Burgers Makes 6 servings INGREDIENTS • 2 pounds ground beef chuck, 85 percent lean • 2 tablespoons chopped garlic • 1⁄2 teaspoon kosher salt • 1⁄4 teaspoon ground black pepper
who are no doubt looking forward to grilled burgers. Giving the masses what they want is good hosting, but you can still try your hand at a little experimentation when serving burgers at your next backyard barbecue. The following recipe for “Herb Cheese-Stuffed Garlic Burgers” from Andrew Schloss’ and David Joachim’s “Mastering the Grill” (Chronicle Books) provides the best of both worlds.
• 3 tablespoons herbed garlic cream cheese, such as Boursin • 6 hamburger buns, split • Oil for coating grill grate
THE GRILL
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Gas: Direct heat, medium-high 425 F to 450 F; clean, oiled grate Charcoal: Direct heat, light ash; 12-by-12-inch charcoal bed (about 3 dozen coals); clean, oiled grate on lowest setting Wood: Direct heat, light ash; 12-by-12-inch bed, 3 to 4 inches deep; clean, oiled grate set 2 inches above the fire
DIRECTIONS 1. Heat the grill as directed. 2. Using your hands, mix the beef, garlic, salt, and pepper in a bowl until well blended; do not overmix. Using a light touch, form into 12 patties no more than 1⁄2-inch thick. 3. Put a portion (about 11⁄2 teaspoons) of cream cheese in the center of each of the 6 patties; top with the remaining patties and press together, taking care to seal the edges well. Refrigerate the burgers until the grill is ready. 4. Brush the grill grate and coat it with oil. Put the burgers on the grill, cover and cook for 9 minutes, flipping after 5 minutes, for mediumdone (150 F, slightly pink). Add a minute per side for well-done (160 F). 5. To toast the buns, put them cut-sides down directly over the fire for the last minute of cooking.
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6. If serving the burgers directly from the grill, serve on the buns. If the burgers will sit, even for a few minutes, keep the buns and burgers separate until just before eating.
July 2020 NEWBURGH MAGAZINE 17
PLAY IT
18 NEWBURGH MAGAZINE July 2020
SAFE
Any time is a great time to get in shape. People with more time on their hands due to stay-at-home restrictions may want to begin an exercise regimen right away. When proper form is followed, exercise can be highly effective. However, failing to exercise properly can result in injuries that sidetrack fitness plans. Exercise is a significant component of a healthy lifestyle. The U.S. Surgeon General, the Institute of Medicine, the American Heart Association, and the American College of Sports Medicine all say that daily physical activity is necessar y, but recommendations from these groups var y in regard to how much exercise is best. Harvard Medical School says most people should aim for at least 30 minutes of moderate exercise or 15 minutes of intense exercise a day. As important as duration of exercise can be, proper form is a must. The following are some ways to avoid injury while exercising. CONSULT WITH YOUR DOCTOR Speak with a doctor before beginning an exercise regimen, especially if it has been some time since you last exercised. A physician will tell you if there are certain workouts or activities you should avoid, or give you a green light. Discuss exercise each time you get a physical. CONSIDER A PERSONAL TRAINER Many people do not know where to start their exercise journeys. A personal trainer can help you begin safely and structure a fitness plan that becomes more challenging as your body acclimates to exercise. Personal trainers also can hold you accountable. Many trainers work independently and may offer guidance remotely through services like Skype, FaceTime or Zoom. BEGIN SLOWLY Har vard Medical School exper ts say that sprains, muscle strains, tendinitis, knee injuries, and rotator cuff tears are some of the more common exercise- and sports-related injuries. Slowly wading into the water and building up intensity gradually can help prevent some of these injuries. Choosing non-impact exercises, such as swimming, or using an elliptical machine, can be helpful if you have a preexisting condition like arthritis or osteoporosis or a history of injury. WARM UP Don’t star t workouts cold. Spend several minutes stretching and gradually increasing your heart rate. EXERCISE CAUTION WHEN LIFTING WEIGHTS Get instructed on the proper form for lifting weights, as there is a risk for serious injury when not following form. Spotters are key when lifting heavy weights or if you’re jittery after an intense routine. Ask a friend or family member to spot you any time you’re doing strength training. This can prevent injuries and emergencies.
July 2020 NEWBURGH MAGAZINE 19
OPEN FOR BUSINESS Social distancing guidelines forced many businesses to change the way they interact with their customers. Businesses deemed non-essential may not have been forced to shutter, but many were no longer allowed to welcome customers into their facilities. The pandemic was tough economically, but there are valuable lessons businesses owners can learn from this time. Maintaining relationships with customers is a foundation for many small businesses. According to the global management consulting firm Bain & Company, the average repeat customer spends 67 percent more between months 31 and 36 with a business than they do between months zero and six. That highlights how vital it is for small businesses to maintain long-term relationships with repeat customers. These three ways are a few of many steps a small businesses can do to stay connected with their customers no matter the circumstances.
20 NEWBURGH MAGAZINE July 2020
KEEP COMMUNICATION OPEN
THINK CREATIVELY
VOLUNTEER IN THE COMMUNITY
A recent 4A Research survey of
Face-to-face interactions with
Small business owners may have
1,000 consumers found that
customers drive many small
extra time on their hands until
43 percent of respondents said
business owners to keep doing
business returns to normal. In the
it’s reassuring to hear from brands
what they’re doing. Such
meantime, volunteering in the
they know and trust during the
interactions may not always
community can be a great way to
pandemic. Small business owners
be possible, so small business
continue serving your neighbors.
can keep in touch with customers
owners who get creative can still
Sew masks for aging customers
via email, sending weekly updates
interact with their customers.
and neighbors who may not be
thanking customers for their
For example, fitness center
able to do so on their own. Or
business, updating them on orders
owners can create how-to
organize an effort by local small
and even sharing tips. For example,
workout videos for members
businesses to provide meals for
restaurants can email customers
and post them to their social
first responders. Volunteering is a
suggestions on pairing wines.
media pages. Garden center
great way for small business owners
owners can create how-to
to make use of any extra free time
gardening videos and post them
and show their customers that they’re
to their websites, social media
committed to the community even in
pages or even create their own
the most difficult circumstances.
YouTube channels.
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TRAILS TA K E T O T H E
WRITER: MAEGAN SAALWAECHTER
Visiting a favorite park while social distancing will be different. But there are many ways to stay safe and still enjoy the park for all it has to offer.
Social distancing has changed the way people live. But as Indiana has began to reopen, returning to some semblance of normalcy became possible. Cabin fever has affected men, women and children since stay-at-home guidelines were issued in response to the COVID-19 outbreak. So it’s no surprise that homebound adults and kids rejoiced when local parks and areas began reopening. (As of press time playgrounds were still closed.) Though parks may have reopened, the National Recreation and Park Association notes that it’s still imperative that park visitors adhere to social distancing guidelines in place at the park.
Jon and Mariah Melberg safely enjoy an evening along the River Trail with daughters Wyatt, 2, and Parker, 1.
AVOID PARKS IF YOU’RE EXHIBITING SYMPTOMS OF COVID-19 Anyone experiencing symptoms of COVID-19 is urged to stay home and avoid public places, including parks. The Centers for Disease Control and Prevention note that people with these symptoms or combinations of these symptoms may have COVID19: cough, shortness of breath or difficulty breathing, fever, chills, repeated shaking with chills, muscle pain, headache, sore throat and/or new loss of taste or smell. FOLLOW THE CDC GUIDELINES Wash hands with soap and water for at least 20 seconds before leaving your home to visit a park. If you sneeze or blow your nose en route to the park, apply a hand sanitizer that contains at least 60 percent alcohol before getting out of your car. SHARE THE TRAIL Share the trails and walking paths with others, letting them know when you plan to pass and giving them ample space to pass if they need to. This includes following CDC guidelines on social distancing, which recommend maintaining a minimum of six feet from other persons at all times. Avoid gathering with people you don’t live with. KEEP THE PARK CLEAN Bring a suitable trash bag and leave nothing behind. Doing so keeps workers, the environment and other park goers safe. USE THE RESTROOM BEFORE LEAVING YOUR HOME Many parks are limiting access to public restrooms to help prevent the spread of COVID-19. So it’s wise for park visitors to relieve themselves at home before going to the park. BRING YOUR OWN WATER Water fountains likely won’t be accessible. So visitors should bring their own water so they can stay hydrated during their hikes.
Keep up with the state of Indiana’s plan to get BACK ON TRACK >>> www.backontrack.in.gov
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BOOST YOUR
The immune system is a powerful component of the human body. The immune system recognizes when viruses, bacteria and other foreign invaders enter or compromise the body, and then takes action to prevent illnesses from taking over. The average person can help his or her immune system do its job more effectively by making the immune system as strong as it can be. Harvard Medical School says that diet, exercise, age, and psychological stress may affect immune system response. Certain lifestyle choices can promote a strong immune system.
EXERCISE REGULARLY Aim for 30 minutes of moderate exercise per day, advises the American Heart Association. Thirty minutes of exercise each day can go a long way toward keeping the body healthy. The U.S. National Library of Medicine says physical activity may help flush bacteria out of the lungs and airways. Exercise causes changes in antibodies and white blood cells. These antibodies and white blood cells circulate rapidly, so they may detect illnesses earlier than they would if you do not exercise. Body temperature also rises during exercise, which could naturally prevent bacteria from growing. Added bonus, get out and walk in the sunshine.
INCREASE YOUR INTAKE OF FRUITS AND VEGETABLES Fruits and vegetables supply the powerhouse antioxidants that are essential for protecting a body against free radicals. Free radicals may play a role in heart disease, cancer and other diseases. Serve fruits and/ or vegetables with every meal to ensure you’re getting enough antioxidant-rich foods.
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IMMUNE SYSTEM
CONSUME FIBER AND FERMENTED FOODS Fiber can help feed the gut microbiome, which is linked to a robust immune system. The microbiome also may prevent harmful pathogens from entering the body through the digestive tract. Data also suggests that eating more fermented foods can further strengthen and populate healthy bacteria in the gut.
HYDRATE, HYDRATE, HYDRATE The body is about 60 percent water, which performs a host of important functions. Water aids in digestion, absorption of nutrients and circulation, and also facilitates the transportation of nutrients through the body. Water also helps the body get rid of waste. WebMD notes that water also helps to energize muscles, which might suffer from fatigue if the body’s fluid balance is not maintained. Water also helps the body maintain a healthy temperature.
TRY TO MINIMIZE STRESS According to Simply Psychology, when people are stressed, the immune system’s ability to fight off antigens is reduced, making people more susceptible to infections. The stress hormone corticosteroid can suppress the effectiveness of the immune system. Limiting stress through meditation and breathing exercises, or trying to remove stressors from one’s life, may help.
GET ADEQUATE SLEEP Doctors believe sleep and immunity are closely tied. A study of 164 healthy adults published by the National Institutes of Health found those who slept fewer than six hours each night were more likely to catch a cold than people who slept for more than six hours. Aim for adequate rest each night to keep your body in top form.
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20 WARNING SIGNS OF
STRESS
Stress affects so many people and infiltrates so many parts of daily life that it can be tempting to write it off as harmless or just a normal part of being human. But the negative effects of stress are significant, and persons who can recognize that are in a good position to find healthy ways to cope with their stress. The American Psychological Association notes that stress can take a considerable toll on a person’s mind and body. Chronic stress, which is a constant stress experienced over a prolonged period of time, can increase the risk of hypertension, heart attack or stroke. In addition, the APA notes that chronic stress causes the muscles in the
body to be in an essentially constant state of guardedness, which can potentially contribute to tension-type headache and migraines. And these are just two of the many ways the body is adversely affected by stress, which the APA says also has been linked to problems with the gastrointestinal system, nervous system and reproductive system. Since stress can contribute to such unpleasant and potentially life-threatening side effects, it’s important that people from all walks of life learn to recognize the warning signs of stress. The American Institute of Stress lists the following among its 50 most common signs and symptoms of stress.
1. Frequent headaches, jaw clenching or pain
11. Frequent colds, infections and/or herpes sores
2. Gritting, grinding teeth
12. Rashes, itching, hives, and/or “goose bumps”
3. Stuttering or stammering
13. Unexplained or frequent “allergy” attacks
4. Tremors, or trembling of lips or hands
14. Heartburn, stomach pain and/or nausea
5. Neck ache, back pain and/or muscle spasms
15. Excess belching and/or flatulence
6. Light headedness, faintness and/or dizziness
16. Constipation, diarrhea, loss of control
7. Ringing, buzzing or “popping sounds
17. Difficulty breathing and/or frequent sighing
8. Frequent blushing or sweating
18. Sudden attacks of life-threatening panic
9. Cold or sweaty hands, feet
19. Chest pain, palpitations and/or rapid pulse
10. Dry mouth and/or problems swallowing
20. Frequent urination
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PUT YOUR MIND AT EASE Use healthy ways to relieve stress throughout the day
In its Stress in AmericaTM sur vey, the American Psychological Association found that the three most common sources of stress were the future of the nation (63 percent), money (62 percent) and work (61 percent). According to the National Institute of Mental Health, routine stress that becomes chronic can result in a host of negative side effects. Such stress can suppress the immune system, disrupt digestion and have an adverse effect on sleep. But men and women who feel stressed at the end of each day need not resign themselves to sleepless nights and/or weakened immune systems. A proactive approach to alleviating stress during the day can help men and women reduce their stress levels and avoid the negative side effects associated with chronic stress. WALK AWAY The APA notes that taking a break from a stressor is one of a handful of healthy techniques that research has indicated is a successful way to reduce stress, both in the short- and long-term. If a project at work is proving especially stressful, step away for a short period of time to do something else, whether it’s to go for a brief walk or converse with a coworker about something unrelated to the project. Avoiding the stress entirely, especially if it’s a work project or a bill that must be paid, is not
the answer. But a short break from the stressor and thinking about it can provide a new perspective and time to calm down. MEDITATE When stressed out, men and women should not discount the potential benefits of meditation. Researchers from Johns Hopkins University examined more than 19,000 meditation studies, ultimately concluding that mindful meditation can ease stresses like anxiety, depression and pain. The APA notes that such meditation has been found to reap immediate benefits, potentially helping people who can find time to meditate during the day to prevent their stress from accumulating throughout a hectic workday. DELEGATE Work is the third-leading source of stress among Americans. Men and women who feel overworked may benefit by delegating more tasks during their days or simply stepping back and taking on less work. The potential effects on your career of taking on less work will likely pale in comparison to the toll chronic stress, which can contribute to heart disease and stroke, takes on your body.
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BE MINDFUL GAIN THE BENEFITS OF MEDITATION LOCALLY
PHOTO COURTESY OF: SIFT YOGA, CARRIE RICE
WRITER: MAEGAN SAALWAECHTER
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Meditation has long been part of Eastern practices and recommended by alternative health practitioners. With the widespread adoption of yoga, breathing exercises and general mindfulness, meditation has become much more mainstream and something many traditional physicians now recommend to their patients. According to the yoga equipment supply company Gaiam, meditation is an approach to training the mind that is similar to the way athletes train their bodies. Many meditation techniques exist, and the term meditation refers to an overall discipline rather than one specific activity. People who have been meditating for some time may be able to rest their brains for extended periods of time. Some may need to work up to it. Others practice focus-specific meditation, which makes them focus on a sensation or a particular object to tune out other distractions. Another option is open-monitoring meditation, which involves paying attention to all of one’s surroundings. Instead of reacting, you just notice things as they are.
The brand-building company Buffer says that meditation produces measurable changes in the brain. Modern technology like MRI scans show a decrease in beta waves during meditation. Those waves normally indicate that the brain is processing information. Meditation helps to slow or stop that processing. Meditation has been long studied as a way to induce relaxation and help alleviate stress. In the 1970s, Herbert Benson, MD, a researcher at Harvard University Medical School, coined the term “relaxation response.” In Benson’s words, this is “an opposite, involuntary response that causes a reduction in the activity of the sympathetic nervous system.” Meditation helps achieve that. Local studio, Sift Yoga, has one mission, to offer an inviting atmosphere for all levels of yoga experience can feel welcome and understood, and able to create a meaningful yoga practice. “We know everyone is a beginner at some point, and we want you to find out how yoga can help you SIFT through your aches and pains, stresses and anxiety, and encourage a calm mind,” says owner of Sift Yoga, Carrie Rice. Sift Yoga, located in Newburgh, has been offering classes since January 2018. The verb Sift, defined as “to examine (something) thoroughly so as to isolate that which is most important or useful” is exactly the goal of each class offered at owner Carrie Rice’s Yoga Studio. She named the studio “Sift” because that is what yoga has taught her to do. Sift through
the stresses of life, the aches and pains, the ups and downs, one breath at a time. “Those who practice yoga often note improvements in balance, focus, flexibilty, and strength. As well as a reduction of stress, inflamation, and anxiety. People come to try yoga for a variety of reasons, from all walks of life - that is what is so great about Yoga. It is open to all! And no, you don’t have to be able to touch your toes,” Carrie notes. Suft offers a variety of classes at Friedman Park, online streaming via ZOOM, and are gradually opening things up in-studio. Before COVID-19, they had moved to a new larger location on Bell Oaks Dr. and began to expand programing. “As we navigate these new and evolving circumstances, we are adapting and working hard to continue to bring Yoga to our community. Choosing to practice at home with our online classes, out in the fresh air together at Friedman Park, or back in the studio - we are making decisions thoughtfully, keeping up with details as the situation changes and we hope to share yoga with you in whatever venue feels right for you!” Throughout the year Sift also hosts various Health and Wellness related workshops for that are open to the community. Meditation is a skill someone learns with practice. It’s never too early or too late to learn how to meditate. Contact Sift Yoga to get on the road to wellness through meditation.
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meditation
benefits Meditation may produce many different health results. Some health results are immediate, and others are cumulative. Here are some changes a person may see: • better focus while not meditating • reduced anxiety • lower blood pressure • lower blood cortisol levels • greater feelings of well-being • reduced feelings of stress • ability to cope better with challenging situations • potential benefits on immune system function
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