Health Challenge

H E A LT H

CHALLENGE

JUNE 2010 A SPECIAL SUPPLEMENT TO T H E VA L L E Y N E W S & CLARINDA HERALD-JOURNAL

HEALTH CHALLENGE

2 June 2010

W E’R E FOC U S E D ON Y O U R H E A LT H

June 2010

Health Challenge

The Valley News/Herald-Journal

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HEALTH CHALLENGE

June 2010 3

Health Challenge Registration This is your opportunity to get fit, drop some pounds and live a healthier lifestyle. Four-person teams will compete to achieve the highest percentage of weight loss. The winning team earns $1000: $500 to the team and $500 will go to a Southwest Iowa charity that they will be competing for. There is no entry fee and no limit to the number of teams that can participate.

WEIGH-IN RULES CONTEST RULES 1.All teams must be pre-registered with The Valley News or the Clarinda Herald-Journal prior to the initial weigh-in. Both papers will publish the registration forms several times and have extra copies available at their offices. All forms must be signed and dated.

2.There is no registration fee.

3.All teams must have a “Team Name” at time of registration.

4.Each individual name of team member must be provided on registration along with email address (we will send updates through out the contest and provide helpful information also.

5.A coach shall also be named at registration, this person will not be part of the “official” team, but be the guide and cheerleader for the team.

6.On the registration there will be a special place to name a Southwest Iowa charity that will receive a $500 gift in honor of the winning team.

Registration Deadline 7/9/2010

7.All team registration forms must be mailed no later or dropped off at the newspaper offices no later than 7/9.

8.Weights of all individuals will remain confidential.

Only “team weights” will be released at the beginning and end of the Challenge. Monthly updates will provide everyone a chance to encourage the teams and Health Challenge monthly special section will provide articles and dietary information.

9.All teams will be photographed at the time of the weigh-in. Team photos will be presented online.

10.Winners will be determined by the percentage of total “team weight” lost.

11.Use of commercial diet pills is prohibited. We encourage all to participate in the spirit of gaining a healthier lifestyle. Participant agrees to hold the hospitals and newspaper harmless for any injuries, illness or health related problems.

1.All teams shall weigh in at the participating hospitals and designated area.

2.All teams will be weighed individually by a member of the hospital staff and only the total team weight will be publicized.

3.First weigh-in will be July 15th, second weigh-in will be September 9th, and the last weigh-in will take place the week of November 8th. All teams must be made up of four team members. All four members must be present at the time of the weighin.

4.No team member can be added, subtracted or replaced during the Challenge.

5.All individuals must wear similar-type casual clothing for the weigh-in.

REGISTRATION FORM

Team Name:

6.All pockets must be empty and no cell phones or other devices can be attached during weigh-ins.

7.No shoes shall be worn during any weigh-in.

8.The person in charge of the weigh-in has the right to ask for removal of objects that would sway the weigh-in. Refusal of request could disqualify the team.

9.The Challenge is about getting a healthier lifestyle and all should participate in that spirit.

10.The coach shall be present at the weigh-in and verify the team and make sure all of the registration information is correct.

Registration forms may be turned in the Valley News at 617 W. Sheridan Ave., Shenandoah, IA 51601 or Clarinda Herald-Journal 114 W. Main., Suite B., Clarinda, IA 51632.

Team Member: (Print Name) Address: City:

State:

Zip:

Email Address: Coach Name:

Charity Name:

Signature: I have read the following rules and will abide by those rules. The Valley News & Clarinda Herald-Journal are not responsible for for any injuries, illness or health related problems occuring with this contest. If under 18 yrs of age, must have parents signature.

HEALTH CHALLENGE

4 June 2010

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HEALTH CHALLENGE

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June 2010 5

In the past, lifting weights was something few outside the world of professional body building would do. Even professional baseball players of yesteryear shied away from the weight room, a fact that might be hard to believe when looking at today’s pro baseball players, many of whom look more like professional wrestlers than those who earn their money playing America’s pastime.

But the appearance of today’s baseball players brings to mind more than the sport’s recent steroids epidemic. In fact, today’s ballplayers are a small reflection of society’s shift toward accepting weight lifting as an integral step to achieving optimal health. Lifting weights helps improve metabolism and build lean muscle. But those new to weight lifting should note that it is not a hobby that can be jumped right into. Instead, consider the following tips to ensure your workout goes smoothly, and consult with a personal trainer whenever you have a question.

Get your heart pumping first and foremost. It’s not ideal to walk straight to the bench press and start hammering away when you get to the gym. Instead, do some light cardiovascular activity to get your heart pumping. Five minutes of mild to medium cardiovascular activity should be the first thing you do, following by some stretching to make sure your body is loose.

Once you’ve finished your mild cardio and stretching, you can then begin to work with weights.

Keep your movements nice and easy.

When lifting weights, your movements should be as smooth as possible. Also, take your time between repetitions, allowing your movements to remain smooth from rep to rep. Any jerky movements or working too quickly is just putting unnecessary strain on your muscles, possibly even taxing a muscle you’re not working out. It’s not uncommon for novice weight lifters, for example, to pull a muscle in their back when they’re not even working their back.

That’s most likely due to fast, jerky movements that should be avoided.

Remember, you’re not underwater, so don’t hold your breath. Beginners to weight lifting tend to think they’re underwater, holding their breath during sets. This is potentially very dangerous. When you hold your breath while lifting weights, you are denying your muscles much-needed oxygenated blood. If the muscles are denied this blood, blood vessels can burst and you might even suffer a hernia. So it’s important to remember to breathe freely when lifting weights.

Don’t get fixated on how much you’re lifting. While your ultimate goal might be

to be as big as a professional wrestler, you must realize this will certainly not happen overnight. Beginners should take it easy when starting a weight lifting program, first lifting light weights and getting the correct motions down pat before adding any weight. You should be able to feel the muscles working, but don’t get too preoccupied with how much you’re lifting until you’ve mastered the correct motions and feel ready to add more weight.

Work all muscles equally. The body has many muscles, all of which can benefit from weight training. Ignoring one for the benefit of another is not only unhealthy, but it will manifest itself physically as well, with your body eventually looking disproportioned. Pay equal attention to all muscle groups, balancing your workouts so your whole body is benefitting from your new lifestyle.

Give your body a chance to recover.

Muscles need 48 hours to recover after they have been worked out. What that means is you cannot do biceps on Monday and then do them again on Tuesday. Muscle development occurs during the 48-hour recovery period. However, you can workout other muscles while certain muscle groups are recovering. For instance, in the aforementioned workout where you work biceps on Monday, you can come back and work your back or another muscle group on Tuesday.

If possible, consult a trainer at your gym and ask him to write up a workout schedule for you. This will help you keep track of what you’ve worked out and the progress you’re making.

Eventually, switch things up. When you have gotten accustomed to lifting weights and you’ve begun adding weight to your workouts, don’t forget to change your workouts from time to time. This helps you avoid having muscle memory negate the effects of your workout, essentially keeping your muscles honest and ensuring they keep being challenged.

HEALTH CHALLENGE

6 June 2010

Getting back in shape Over the years, dieting has been largely associated with women. Be it the tendency to look at dieting as something less than masculine or simply living in a society that tends to look more judgmentally at a woman’s body than a man’s, dieting has never really been a consideration for overweight men.

While many men still might scoff at the notion of forgoing that cheeseburger or extra slice of pizza in the hopes of staying trim, losing weight and keeping it off, is something more and more men are looking to do. Perhaps because diet is a four-letter word, many men are reticent to dive into a diet. Which isn’t necessarily a bad thing. In lieu of dieting, men looking to lose weight and keep it off should change their lifestyle. Diets are often a quick fix, providing quick, but not necessarily long lasting, results. Women who have been up and down the weight loss roller coaster can no doubt attest to the shortcomings of diets. Men with less experience might be surprised to find out that diets are often a temporary fix. Weight loss requires a lifestyle change, but one that doesn’t have to be so overwhelming you’re likely to quit. Instead, consider the following tips to help conquer your gut and start feeling healthy again.

Buy a scale. While some men might be

frightened to jump on a scale, scales can be surprisingly motivating. Initially, the number you see likely won’t be too pretty. However, with a scale in your bedroom or bathroom, you’ll have a daily measure of the progress you’re making.

If you’re not making progress, the scale can motivate you to start doing that. Also, if you feel like you’re making progress but the scale indicates otherwise, that means you might be doing something wrong, and you should consult a physician or nutritionist.

Embrace reading. Reading with respect to weight loss doesn’t mean you have to snuggle up with a copy of Moby Dick and start turning pages. Instead, reading means reading labels.

Labels give you an indication of just what you have been eating and what else you should be eating. When you’ve constructed a meal plan you can live with (be it with a personal trainer, nutritionist, physician, etc.), compare and contrast the ingredients of those meals with what you are used to eating. This can be an eye-opening experience, one that encourages you to stay on the right track as you continue your march toward a healthier lifestyle.

Get study aids. Study aids include anything that might help you take your mind off the task at hand. In this case, the task at hand involves

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Diet and Exercise Tips Men Can Use to Keep the Weight Off exercise. For men who are just getting back into an exercise routine, staying focused during a workout, whether it’s jogging around the neighborhood in the morning or lifting weights at the nearby gym, can be a bigger problem than they might expect. Few grasp just how boring it can be to ride an exercise bike or run on a treadmill without some additional stimuli to distract you from the boredom. This can mean listening to music to help you get through a workout, or if you work out at home, installing a television near your treadmill or exercise bike to provide some distraction while you work through the miles.

Eat more meals each day. It might sound counterintuitive to eat more when trying to lose weight, but eating more meals throughout the day is actually a healthier approach to diet. Of course, these meals should be smaller and should also be eaten every 3-4 hours, roughly five times per day. For men who find it hard to make it to dinner without snacking, you probably notice the tendency to overeat when dinner is finally served. But eating smaller meals throughout the day will reduce the risk of overeating at lunch or dinner and provide you with more energy throughout the day as well. * Pass on the pasta. Italian cuisine is almost

universally loved. However, Italian cuisine often features pasta, an enemy to any gut or waistline looking to get smaller. Refined pasta hits the waistline as hard, making it as harmful to weight loss as it is delicious to eat. If you must eat pasta, consider wheat pasta. But be prepared for wheat pasta to taste differently than your standard pasta fare.

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HEALTH CHALLENGE

June 2010 7

HEALTH CHALLENGE

8 June 2010

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Comfort foods that won’t spoil your waistline Most cultures have their share of comfort foods that seem to make a bad day better. Or perhaps they evoke feelings of family or special holidays. The trouble with most comfort foods is that they tend to be carbohydrate-laden, high-calorie items that can pack on the pounds. Something you may not be apt to do after making healthy resolutions.

There are ways to turn favorite comfort foods into healthier options that still satisfy. Consider these modifications to the foods you love.

STEW: Hearty stews can make winter weather bearable. Swap out fatty meats, such as chuck, for leaner cuts or even chicken breast. Increase the ratio of vegetables to meat and potatoes for a filling option that still has the ingredients you love. Use low-fat gravy or broth to create the stew liquid and thicken with a little cornstarch.

CHILI: A warm bowl of chili

is a favorite for many. Use the leaner cuts of ground beef (such as sirloin or ground round) and skim off any excess fat during cooking. Or simply go with ground turkey or chicken as an alternative. Increase the amount of peppers and beans you add to the chili mix. Achieve flavor with seasonings, instead of fat. Serve with low-fat shredded cheese on top and a dollop of fat-free sour cream.

MASHED POTATOES: Who can resist a heaping serving of mashed potatoes? The trouble is the butter and milk in the mix could make those potatoes much heavier in calories than you desire. Make mashed potatoes with a 50-50 ratio of potatoes and cauliflower. The texture will be the same, but you’ll be using fewer carbs. Replace butter and milk with low-fat stock for flavor.

You can also mix in some low-fat sour cream to thicken your potatoes and add a little bite to the fla-

Food Guidelines for Good Health The U.S. Department of Agriculture recommends that individuals use the food pyramid for a balanced diet. For a 2,000-calorie diet, follow the recommendations below from each category.

-courtesy of the USDA GRAINS:6 ounces (3 ounces whole grains) daily VEGETABLES: 21/2 cups daily FRUITS:2 cups daily MILK:3 cups low-fat milk products daily MEAT & BEANS:51/2 ounces daily FATS, SUGARS AND SALT:Go sparingly

vor.

MAC AND CHEESE: Macaroni and cheese may be one of the all-time favorite comfort foods. But with that much cheese, it’s not so comforting for those watching their weight. For a healthier version, swap out regular macaroni for whole wheat.

Use a low-fat cheddar or even an easily melting low-fat cheese spread in place of whole milk cheeses. Skim milk will help make the combination creamy, as will low-fat evaporated milk.

Beef up the nutritional value of the dish by adding diced tomatoes or peppers. Turn it from a side dish into a main dish by adding lean ground turkey.

POTATO CHIPS: Do you enjoy a bowl of potato chips while watching television? Many do, with consequences. Baked varieties are healthier, or try making your own “chips” at home.

Thinly slice potatoes with the skin on. Place on a cookie sheet

covered with parchment paper or lightly sprayed with nonstick cooking spray. Dust with salt, pepper or your favorite seasonings. Bake at 400 F until the desired crispiness is reached.

LASAGNA: This popular Italian dish is heavy on cheese, possibly meat and pasta. It can be a recipe for dieting disaster.

Substitute a whole grain or multigrain pasta noodle for regular lasagna noodles. Alternate layers of your lasagna with thinly sliced eggplant or zucchini to cut down on the amount of pasta. Select nonfat cheeses and use sparingly.

Skip the sausage or ground beef and replace with chopped spinach.

PIZZA: Pizza is a popular comfort food. The best way to cut the calories from pizza is to make it yourself instead of ordering out.

Use a whole-wheat dough and low-fat cheese. Make the pizza more filling by piling on fresh vegetables. If you prefer plain

pizza, fill up on a side dish of salad so you’re less tempted to indulge in two or three slices.

Bread: Bread products can be better for you when you choose whole grain or multigrain varieties. Instead of butter, consider dipping bread in a small amount of seasoned olive oil.

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HEALTH CHALLENGE

June 2010 9

Eating right better on the pocketbook, too If there was one positive side effect of the country’s economic woes, it would be the closer attention many people are paying to their personal spending habits.

Whether laid off or not, many people started examining their personal finances more once the economy started to struggle.

What many Americans discovered was irresponsible financial habits characterized by excessive spending and not nearly enough saving. Though it’s easy to point to overspending on household appliances, additions or even the house itself as poor financial decisions, many people are overspending every day in a more subtle way. Though it might not seem like much, how you spend on what you’re eating is no doubt a bigger drain on your finances, not to mention your health, than you might realize. Fortunately, there are ways to eat healthier and save money at the same time.

Eat in. Dining out might be easy and enjoyable, but it’s definitely a drain on the finances.

Consider a study from from the United States Bureau of Labor Statistics comparing family food spending at the turn of the 19th century and near the end of the 20th century.

In 1901, only 3 percent of the family food spending went to meals away from home. By the late 20th century, however, that figure had risen to more than 42 percent.

Why such an increase? Many cite the lack of time to cook a meal at home, an argument that actually holds little water. When considering the time it takes to get ready to leave for the restaurant, arrive and wait for a table, order a meal, eat the meal, pay, and then return home, consumers aren’t really saving any time, and they’re certainly not saving any money.

Those looking to save money should eat at home more often.

A meal of pasta for four at a restaurant will likely cost upwards of $50, whereas a box of pasta cooked at home will cost less than $2, the sauce another $3 or $4 and some bread no more than $2. In other words, that restaurant pasta dinner will cost a minimum of $50 (not to mention fueling costs for the car to get to and from the restaurant) while the same dinner at home will cost roughly $10. In addition, the meal at home will be healthier, as restaurant portions are often larger than those at home.

Get to the store on weekends.

After a long day at the office, few people are enthusiastic about going to the grocery store on the way home, increasing the likelihood they will dine out instead of cook at home.

Shop for groceries on the weekend, so when it comes time to go

home on a weeknight, your fully stocked refrigerator will be there waiting for you when you get home.

Purchase frozen vegetables.

Nearly everyone is aware of the health benefits of fruits and vegetables, and one common misconception is that frozen veggies are not as healthy as their fresh counterparts. This isn’t necessarily true.

Though canned veggies can lose a significant amount of nutrients during the preservation process, frozen vegetables tend to be processed at their peak ripeness when they are most nutrient packed. So says Gene Lester, Ph.D., a plant physiologist for the USDA Agricultural Research Center, who notes that freezing the vegetables locks them in a relatively nutrient-rich state.

It’s also important to note that fresh produce is also limited

throughout much of the country, particularly those areas with long and cold winters. Frozen veggies can also help save money because they can simply be stored in the freezer, whereas fresh veggies have a far shorter shelf life and must be eaten before they go bad.

Purchase certain items in bulk. While it’s not wise to purchase many items in bulk, shoppers can make the most of their food money by purchasing certain items in bulk. Grains and beans, for example, can be purchased in bulk at substantial savings. In lieu of purchasing a box of boil-in-bag rice with four 2-cup servings for $3 or $4, shoppers can purchase a 5 lb. bag of rice for roughly $4 or $5.

That 5 lb. bag will go a lot further than the portioned servings in a box, and you’ll have the added benefit of always having something in the cupboard to supplement your entree.

Easily Eliminate 100 Calories a Day Dieting doesn't have to mean giving up everything that you love. A few simple changes here and there can trim a few calories from your daily intake -- and that can mean faster weight loss.

Following one or more of these suggestions in the food and beverage choices made at home, work, school, or on the go can help cut about 100 calories each day. While 100 calories may not seem like a big thing, over the course of one year you will have saved yourself 36,500 calories in total.

Instead of potato chips, 12-ounce regular soda, 6 oz. fruit-on-the-bottom yogurt, a bagel, butter and margarine on pans, white

bread, traditional pizza, whole milk, supersized meat portions, layer cake.

Try baked potato chips, 12-ounce water, light yogurt with no-calorie sweetener, 2 pieces whole-

grain toast, non-stick cooking spray, light, wholewheat bread, halve the cheese and add veggies, nonfat or 1% milk, 3-ounce portions (deck of cards size), angel food cake.

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HEALTH CHALLENGE

The Valley News/Herald-Journal

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HEALTH CHALLENGE

June 2010 11

Eat, Drink and Be Healthy How moderate alcohol use can be good for you You may have heard that moderate drinking can fit into a sensible health plan. It may be benefical in reducing or preventing certain conditions, such as diabetes, stress, depression, poor cognition, and heart ailments such as hypertension, peripheral artery disease, and high blood pressure. Drinking may also help prevent aging effects.

Part of the reason is due to alcohol, offers Dr. Mehmet Oz, and most of the reason is the resveratrol that’s found in grape skins, and thus red wines.

Some also surmise that moderate alcohol can fend

off the common cold.

However, too much alcohol can put you at risk for adverse health consequences.

Moderate drinking is defined as one to two drinks per day, depending upon sex and age. Women and individuals older than 65 should limit alcohol to one drink per day. A drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80 proof distilled spirits. Saving up your daily alcohol allowances and indulging on a Saturday night is not healthy. Too much alcohol can contribute to liver problems, impaired judge-

ment, thoughts of suicide, and a host of other problems.

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) reports that moderate drinkers have the greatest longevity. Drinking may be most beneficial to the heart. It reduces heart disease risk by 40 to 60 percent. This is important because cardiovascular disease is the No. 1 cause of death in the United States, and heart disease kills about one million Americans each and every year.

The best-known effect of alcohol is a small

increase in HDL cholesterol. Other properties present may prevent inflammation of arteries, promoting better blood flow.

Alcoholic beverages may prevent platelets in the blood from sticking together. That may reduce clot formation and reduce the risk of heart attack or stroke.

Always consult with a doctor before modifying your diet for health purposes. Alcohol may interact with some prescriptions you are taking and may not be adviseable for everyone, including pregnant women.

Lighter Fare for Spring and Summer When summer and spring arrive, even the most ardent foodie starts looking for lighter fare. Warmer weather tends to make many people look for foods that don’t quite fill the tank or at least won’t give the feelings one might expect after a hearty meal.

But lighter fare can be just as good as that Thanksgiving meal. Such is the case with the following recipe for “Cavolo Nero Swirled Into Gigandes Beans” from Christopher Hirsheimer and Peggy Knickerbocker’s “The San Francisco Ferry Plaza Farmer’s Market Cookbook” (Chronicle Books). Perfect as a main course when served alongside a salad for a light dinner or even as a side dish to roast pork or grilled steak,

this recipe is ideal for spring and summer dinner parties.

A few tablespoons extravirgin olive oil for sauteing, plus extra for drizzling

Cavolo Nero Swirled Into Gigandes Beans Serves 6 to 8

Pick over the beans, rinse well, place in a bowl, cover with cold water and let soak for at least 4 hours or up to overnight. Drain the beans and place in a saucepan.

Add water to cover by a few inches, add thyme or rosemary sprig, and bring to a gentle boil over medium-high heat.

Reduce the heat to medium-low, cover and simmer gently until the beans are tender, 1 to 2 hours. The timing will depend on how long the beans were soaked and how long they sat on the shelf.

Just before the beans are ready, bring a large pot of salted water to a boil over high heat. Add the cavolo

1 pound gigandes or other dried white beans 2 or 3 fresh thyme sprigs or 1 fresh rosemary sprig 2 to 3 bunches cavolo nero, leaves separated, spines removed, and leaves cut into 2- to 3-inch wide strips if large 2 cloves garlic, crushed Salt Freshly ground black pepper Grated ParmigianoReggiano cheese for serving

nero and parboil for about 5 minutes. Drain well.

In a large, heavy pot, heat the olive oil over mediumhigh heat. Add the garlic and cavolo nero and cook until tender, 10 to 15 minutes. Season with salt and pepper, remove the herb sprigs and discard the garlic. Keep warm.

When the beans are ready, scoop out and reserve about 1 cup of the cooking water and then drain the beans.

Season the beans with salt and pepper. Place the beans in a warmed deep platter with a lip and swirl in the cavolo nero and enough of the reserved cooking water to make the dish juicy.

Drizzle generously with olive oil and pass the cheese at the table.

To lose weight effectively, you will have to permanently change four aspects of your life: 1.) what you eat 2.) how you eat

3.) your behavior and 4.) your activity level.

12 June 2010

HEALTH CHALLENGE

The Valley News/Herald-Journal

Hy-Vee Teaches About TM Nutrition Using NuVal

About the NuVal™ Nutritional Scoring System

NuVal™ Scores in Stores

You know that making better food choices is essential to good health, but it can be confusing and time-consuming. Now the NuVal™ Nutritional Scoring System is here to help.

NuVal™ Scores will be displayed right at the point of purchase – on shelf tags, aisle signage and other communications. At a glance, you’ll be able to see and compare the nutritional value of products as part of your regular shopping routine.

Developed by a recognized team of nutrition and medical experts from leading health organizations and universities, the NuVal™ System is a food-scoring system that helps consumers see – at a glance – the nutritional value of the food they buy.

How the Scoring Works The NuVal™ System scores food on a scale of 1 to 100. The higher the NuVal™ Score, the higher the nutrition. It’s that simple.

Store managers and associates trained in the NuVal™ System will be available to answer questions and help you use NuVal™ Scores while you are shopping. There also will be a variety of informational materials about the NuVal™ System available in your local store.

Because the NuVal System applies the same nutritional criteria to all foods, you can now quickly and easily compare the nutritional value of foods not only within a category (vegetables) but also across categories (vegetables and veggie burgers).

Eventually, almost every product in our supermarket will have a NuVal™ Score. Scores will roll out by category (produce, protein, salty snacks, etc.), so if you don’t see NuVal™ Scores in your favorite aisle yet, know that they are coming soon.

www.hy-vee.com Orchard Corners, Shenandoah • 712-246-1495 1200 S. 16th • Clarinda • 712-542-5142

Want To Learn More About NuVal™?

Click here to visit the Nuval™ Nutritional Scoring System website.

NOTE: The Nuval™ website will open in a new browser window. If you have a pop-up blocker installed in your web browser, you may want to turn it off. The Nuval™ website is not managed by Hy-Vee, Inc.